ETHNIC VEGAN CUISINE
Northern Indian
Northern Indian cuisine has rice as a staple. You may be familiar with Northern Indian breads, such as roti or chapati, as well as dahl (lentil stew), vegetable and potato curries, chutney (relish), and achars (pickles).
KASHMIR SPINACH
(Serves 5)
Dishes described as Kashmir have their origins in the Indian state of that same name.
- 4 Tablespoons vegetable oil
- 1/8 teaspoon ground asafetida (a brownish resin from some plants in the parsley family available in South Asian and Latin markets or from online retailers)
- 2 ½ pounds fresh spinach, washed and chopped (approximately 8 cups in total after chopping)
- ½ teaspoon ground turmeric
- ½ teaspoon cayenne
- 1 teaspoon salt
- ½ teaspoon baking soda (optional)
- 2 cups water
- ¼ teaspoon garam masala (a spice blend found in South Asian markets or available from online retailers)
Heat oil in a very large pan over high heat. Add the asafetida and spinach and stir. Add the turmeric, cayenne, salt, and baking soda. Cook and stir until the spinach has wilted.
Add water and cook, uncovered, on medium-high heat for approximately 25 minutes or until little liquid is left. Stir occasionally. Turn the heat to low and mash the spinach with the back of a spoon. Continue to cook, uncovered, for an additional 10 minutes. Sprinkle the garam masala over the top and mix. Serve this dish over basmati rice.
| Total calories per serving: 148 | Fat: 12 grams |
| Carbohydrates: 8 grams | Protein: 7 grams |
| Sodium: 647 milligrams | Fiber: 2 grams |
Southern Indian
South Indian cuisine is also largely rice-based, with coconut added to many dishes. You may have enjoyed the sambars (spicy condiments) and dosas (potato-flour crêpes) from this region as well.
GOAN RICE PILAF
(Serves 4)
- 2 cups uncooked basmati rice
- Water to cover rice
- 2 Tablespoons vegetable oil
- 8 whole cloves
- 6 whole cardamom pods
- Two 2-inch cinnamon sticks
- 2 cups thinly sliced onions
- 1 cup peeled and chopped fresh tomatoes
- 4 cups vegetable stock
Rinse the rice under cold water and drain. Put rice into a bowl, cover with water, and allow rice to soak for 30 minutes. Drain and set aside.
Heat oil in a heavy frying pan over medium-high heat. Add cloves, cardamom, and cinnamon and fry for 20 seconds. Add onions and cook, stirring continuously, until brown. Add tomatoes and cook until they soften. Add drained rice, reduce heat, and cook gently for 1 minute. Add the stock and bring to a fast boil. Cover, turn heat down to a simmer, and cook for 25 minutes or until all liquid is absorbed. Serve hot, warning guests to navigate around the whole spices.
| Total calories per serving: 540 | Fat: 9 grams |
| Carbohydrates: 97 grams | Protein: 11 grams |
| Sodium: 478 milligrams | Fiber: 8 grams |
Middle Eastern
As with all regions, cuisine can vary from neighborhood to neighborhood, not to mention from country to country. We chose a savory, quick-to-assemble stew that is popular throughout much of the Middle East.
| VEGETARIAN JOURNAL | Issue Three 2007 | < previous | next > |
