Recipes and notes on the Preparation and Enjoyment of

Recipes and notes on the Preparation and Enjoyment of Indian food KEGS Parents Association Revised January 2005 Indian Food recipes and notes CONTENTS Introduction Healthy eating - five portions of fruit and vegetables a day Indian regional varieties The basics of preparing and cooking Indian food Presentation Useful tips Recipes Supplies Glossary INTRODUCTION “Putting the wrong food in your body is just like putting the wrong fuel in your car”. This quote comes from an expert on nutrition. These days we are constantly being reminded of the importance of healthy eating but providing a varied and healthy diet, especially for a growing family, can be time consuming and challenging for even the most able parents. KEGS is very fortunate to have pupils whose families originate from all over the world, so the Parents Association has asked a number of them to share some of their extensive skills and knowledge about their everyday foods, and in the process to raise funds for the school. These notes and recipes have been put together by members of the Parents Association together with some advice and suggestions as to how to remove some of the perceived complexities in preparing Indian food. Hopefully this will also enable you to enhance your culinary skills so that you are even more able to incorporate further variety into your menus in order to continue to make mealtimes a special part of the family’s day. So, what is the secret of making good Indian food and is it possible to replicate the Indian restaurant flavour? The answer to the latter question is that it certainly is with a combination of technique and practice. The restaurant chef is preparing hundreds of dishes every day. He has learned how to get the right mixtures of taste and texture. He will probably use a standard curry gravy using basic spices to which he will add various other items to turn this into his specific resultant dish. He also produces food in large quantities which means that small amounts of variation in quantities of ingredients do not matter too much, whereas at home, half a teaspoon of any spice has a very significant effect on the flavour of the dish. There is certainly no reason why you can’t produce equally good dishes at home as you can get in a restaurant and you can do this without having to resort to the prepacked meals that have become one of the major growth businesses in recent years. You will need to experiment in order to build up your skill but once you get the hang of the basics you will soon be impressing your family and friends and saving a fortune into the bargain. The secret of good curry Indian cookery books appear to contain complex recipes that seem to require a PhD and a vast larder of ingredients before you can even start. Other recipes simply specify that you should use curry powder to turn a stew into a curry. This latter route is to be avoided at all costs, but somewhere between these two extremes lies the answer. The key is to use fresh spices where they make a real difference, and stored spices where their flavour does not deteriorate when they have been kept for some time. After that it’s just a matter of practice together with a good route for your supply of ingredients. The dishes themselves can be prepared and served on the same day or prepared a day or two before they are cooked and/or served. For some dishes, like Raan, it is essential to marinate them for at least two days before cooking in order to achieve the best results. You will also find that the flavour of a curry will change over a period of a day or two. There is nothing better than a cold chicken madras filled chapati for lunch on the day after a good curry dinner. It is also worth saying that, contrary to popular belief, not all nonvegetarian food from India is curry, again, the raan is a good example. Curry is the name given to a group of delectable dishes, prepared in many different ways, producing many different flavours and tastes. In this sense curries are like wines, they may look very similar but their variety covers a very wide of delightful and often delicate experiences. It is unlikely that you will be cooking these dishes every day. Indeed it is not especially advisable for you to do so because some of the sense of excitement and variety will be lost. Cook them for variety and to give your family another way to look forward to delicious and healthy alternatives, after all variety is the spice of life. Healthy eating - Five portions of fruit and vegetables a day As we all know only too well the medical profession has long been advising us about the importance of a healthy diet. They say that we should aim to include five portions of fruit and/or vegetables in our daily diet. Even if we accept and implement this advice ourselves, getting youngsters to go along with this plan is a very different matter. The key is to offer them meals that they enjoy and that achieve this result in practice. Again, this is an easy theory to acknowledge but to put it into practice is a different matter. Vegetarianism is very common in India and the vast variety of ways that vegetables are prepared in Indian cuisine shows that Indian parents have long since tackled this matter with some considerable success. The vegetarian dishes supply all the proteins and vitamins that a human body needs. Furthermore, the removal of most of the fat and skin from meats and any excess oil, ensures that the food does not include much of the cholesterol and fat that we know to be so bad for us. In the glossary you will find details of the qualities of most of the commonly used spices. Good examples being garlic which helps to reduce blood pressure and also to ease arthritic problems, turmeric which is an antiseptic and anti-inflammatory, black pepper, root ginger, and mint which all help with digestion, and saffron which is good for you when you have a cold. These factors together with the simple attraction of spicy foods can be a vital part of changing the eating habits of children who can’t face a meal that doesn’t contain chips and tomato sauce. Indian Regional varieties Each region on the Indian sub-continent has its own peculiar features and traditions which all lend variety, richness, and character to their cuisine. Kashmir and Punjab in the north have some very distinctive styles of cooking. Kashmiris have been heavily influenced by the Moghuls and blending their two styles has produced a grand new world of cookery. They have perfected the art of meat frying and producing truly heavenly curries without using thickening agents such as onion and garlic. The Punjabis are some of the best cooks in the country and are known as gourmets. The Punjab is the home of tandoori cooking and there are as many varieties of paratha as there are states in India. Punjab is also famous for many other sweetmeats and delicacies and since Punjabis are basically wheat eaters they do not eat much rice. The southern Indians are quite the opposite. South India is the stronghold of the Hindus and vegetable and rice dishes are their staple foods. They make a variety of vegetable dishes using mustard oil as their cooking medium. Coconut and coconut milk and also tamarind in various forms are used. South Indian curries are thin and fiery, a good example being vindaloo. To the East we have Bihar and Bengal which are surrounded by seas so fish is plentiful and cheap. So here you will find many specialist fish dishes using mustard, cumin, anise, and fenugreek seeds to produce a range from mild to hot favourites. The Western cuisine, Goa and Mumbai (formerly Bombay) is usually hot, using a lot of coconut milk boiled into thick or thin gravies and tamarind juice as in South India. Spices here are usually ground before use and the more delectable a dish, the longer it takes to cook. The popular dishes in the cosmopolitan Mumbai region are Kulfi, golgappa and the various sharbats. When dealing with Indian dishes it is advisable not to economise too much on time whether this is in the preparation or eating the food. You can take out some of the more complex and time consuming elements of the preparation when you have a good source of supply of the key ingredients. However, you should always try to eat in a relaxed and unhurried manner, treat the dishes as a lover treats the beloved. The consummation of the eating act is a physical phenomenon which has a salubrious effect on your health and happiness. You will be rejuvenated and a new lease of life will tingle through your veins. There is a belief among Indian food lovers that spicy and exotic food makes you sexy and virile, if this is not heaven, then what is? The Basics of Preparing and Cooking Indian Food - Spices - storing grinding roasting - Fresh ingredients Garlic, onions, ginger, coconut, coriander - Keeping and freezing curry Serving curry Drinks to go with curry Spices - Storing Whole spices can be kept for up to a year, once they are ground they will only keep for two to three months. There are a wide variety of good containers that can be used to store spices. You should ensure that they are airtight and that they are kept in a dark cupboard or pantry. Grinding An electric coffee grinder is one of the most important tools in your kitchen when it comes to preparing spices. Freshly ground spices are invariably preferable and always tastier. If you want to use the pestle and mortar and have the time and patience this also works. Roasting You can roast spices in an open dish in the oven or in a dry frying pan. The spice should be heated on a medium heat until the aroma begins to appear. Don’t overdo it, better to be underdone than overdone. Avoid letting them burn at all costs Fresh Ingredients These form an important part of Indian food but you should obtain them in the same way that you get your fruit, vegetables and meat for an English meal. Garlic Crush, chop, or use a garlic press - just as you prefer. Used fresh, it is important that all the family share the same meal. If you’ve been to the continent or traveled on the New York subway first thing in the morning you will know what an unpleasant experience this can be unless you had your own ‘garlic fix’ the night before. One interesting point about garlic powder, which you can use as an alternative to fresh garlic, is that mixed with chemical stabilisers, as is often done in Indian restaurants, can cause dehydration. This would account for your thirst in the middle of the night after some Indian restaurant curries. Onions There are quite a number of varieties of onion. In general, the smaller they are the hotter they tend to be. Use whatever you prefer. The recipes will describe how to use them. Ginger You will probably know that this comes in fresh, dried, and powder form. As is often the case, the fresh version is invariably best. Use the potato peeler to remove the skin and then chop, slice, or puree it, as appropriate. Coconut Again, fresh is best. Use your imagination to get to the flesh, the liquid inside is not coconut milk, it is coconut water. To make the ‘milk’ you need to simmer grated flesh with an equal quantity of water for 20 minutes with much stirring. Strain, reserve the liquid, and repeat the process with new water. Strain the second batch, combine it with the first and use this in your cooking. Discard the flesh. Coconut also comes in creamed blocks, desiccated, or tinned coconut milk. These are easy alternatives. Coriander Important ingredient of many curries. It can be bought at most supermarkets and makes a big difference to the flavour of a dish. It is normally added (leaves only) towards the end of cooking or as a garnish. Saffron This bright orange spice is the golden condiment of good cuisine, providing a distinctive flavour and colour. It consists of the dried stigmas of the saffron crocus and about 4000 of these are needed for 25g (1 oz) of saffron which accounts for its high cost. Fortunately a little saffron goes a long way and usually only a small amount is needed for most dishes. Just a few filaments or a tiny pinch of ground saffron will be enough to add a very special taste to rice and sweet dishes. Cumin This classic spice is common in Eastern cuisine and is a fundamental ingredient of curry powder or curry paste. It has its very own interesting and exotic flavour and is widely used in Indian dishes. Keeping and Freezing curry It is not true that using spices was intended to disguise the poor quality of the basic ingredients of food in hot countries. Fresh ingredients are as essential as in any good cooking. Once made, however, a curry can be consumed over the next two or three days under normal sensible storage arrangements. As the meat or vegetables marinate in the sauces so the flavours will change. Most vegetables do not improve with keeping, rice is also better when freshly made. If you want to freeze a curry, including rice, remove the whole spices first, and remember that the process of change through marination will mean that a frozen meal will taste differently from the original. Frozen curries should be eaten within 3-4 months of freezing. Serving curry One of the biggest elements of enjoyment in an Indian meal is the sharing process. This is achieved by serving all the dishes in the centre of the table along with the chutneys, pickles and sundries. Everyone just helps themselves. Traditionally you would not even use a fork for your curry. You would use your fingers (right hand) and the accompaniments such as chapatis and naan bread to assist with mopping up the sauces. You can then eat as much as you wish of whatever dish takes your fancy and, as always, with curries there is invariably plenty left over for tomorrow. Drinks Pints of beer and lager, the traditional English accompaniment to a curry are not the normal drinks in India. Moslems and some Hindus do not drink alcohol so fresh lime juice or lhassi (yogurt drink) are more common there, however, there are no fixed rules, if you prefer a pint, a good red wine or even a glass of port, just do whatever takes your fancy. After dinner there are some interesting little nibbles called mukhwas, rarely seen in Indian restaurants in this country, that help digestion and sweeten the breath. Presentation However delicious, wholesome, or sustaining a dish may be, unless it looks attractive and inviting people will go off it before they even start. If the table is laden with beautiful looking dishes which are presented in appropriate containers and the aromas are tantalising then even those who are not hungry will be tempted to sample your dishes. Here are just a few ideas that may help you to achieve this vital element in your dining room. The table itself could be laid out with some fresh flowers, a few joss sticks to add an intriguing sense awakener and appropriate lighting and music to add to the atmosphere. Use different serving dishes and also when suitable serve food in the cooking vessel itself. Desserts and puddings should be served in contrasting coloured glass and china dishes. If you are serving tangy puddings you can cut across the top third of an orange or satsuma, scoop out the centre and use the skin as bowls for serving your desert. In the summer you can freeze small quantities of a prepared drink and serve them as ice cubes to go with the drink. There are a variety of ways to serve fruit so use your imagination and do some thing a little different. Try melon slices with a small depression filled with syrup and fresh cream, slice bananas lengthwise pour over some whipped yogurt and dot the surface with powdered saffron. Your side dishes like raita and chutneys can be served in scooped out pineapple skins as well as various metal and china pots. Useful tips Salt You don’t need to be advised about the importance of limiting the use of salt. However, it is important in many Indian dishes. Use it carefully and start with small amounts and adjust to your personal taste Chillies and black pepper It is much better to err on the side of caution and reduce the quantities of these items in all of the dishes you cook for the first time. If you feel that the dish could do with a little more bite you can always add more chilli towards the end of cooking Whole spices Over time, these always remain fresher than their powdered equivalents, however, in the same way that you treat chillies and black pepper use them cautiously until you find your level of acceptance. Spices, garlic etc. Here again the same advice applies. Follow the recipe carefully in terms of quantities of these items when you first cook the dishes. It will not take you long before you feel comfortable with adjusting quantities in subsequent meals. Yogurt When you add yogurt to a dish it should be either whipped or beaten a little before use. Frying seeds such as cumin and mustard These will tend to spit as they cook so it is a good idea to cover the pan with one of your anti-spitting gadgets. Adding water when frying spices When doing this always remove the pan from the heat first and pour the water gently into the side of the pan. The tendency is for more spitting and fireworks so be careful. How to stop the fishy smell when cooking fish Prepare a paste of 2 tablespoons of chick pea flour, 1 teaspoon of turmeric powder, 1 teaspoon of salt, and 4 tablespoons of water. Rub this paste over the fish and leave for about 30 minutes. Then wash the fish under cold running water. The fishy smell will have gone and you can cook it as suggested in the recipe. Pots and pans Metal pans and spices are not a good combination so you should use stainless steel, enamelware and wooden spoons as far as possible. Also any food dishes that have a high acid content should be cooked in earthenware pots or non-stick pans. RAAN Spiced whole leg of lamb Ingredients A leg of lamb (1.5 to 1.75 kg) Frozen New Zealand legs are ideal Spice mixture A piece of root ginger, about 2” long, peeled and chopped roughly 6 large cloves of garlic, peeled and chopped roughly Zest and juice of 1 lemon 2 teaspoons Cumin seed seeds from 6 cardamon pods 8 cloves 1 teaspoon Turmeric 1 teaspoon chilli powder 1 teaspoon salt Marinade mixture 5 oz ground almonds 5 fl oz plain yogurt - plus 5 more to add later 2 tablespoons soft brown sugar Preparation 1 Remove as much skin and fat from the lamb as possible 2 Prick all over with a fork 3 Make a pocket round the bone at the thick end of the leg cutting down about 2” with a sharp knife. 4 Make 3 or 4 other pockets in the flesh of the meat 5 Put the lamb into a glass or plastic container 6 Put spice mixture into an electric blender and mix at high speed until pureed 7 Put the mixture into the pockets in the lamb and also spread it over the whole leg 8 Set aside 9 Using the same blender (no need to wash it), blend the marinade mixture at high speed using the 5 oz yogurt until it becomes a thick puree. 10 Scrape the puree into a bowl and stir in the other 5 oz yogurt. 11 12 Spread the marinade over the whole of the leg on top of the spice mixture Cover and refrigerate for between 24 and 36 hours Cooking 1 Remove from the ‘fridge at least an hour before cooking to allow the meat to return to room temperature 2 Pre-heat the oven to Gas 7 (425 F, 220C) 3 Carefully place lamb in a roasting tray and pour any remaining marinade back over it 4 Cook uncovered for 45 minutes 5 Reduce the heat to Gas 3 (325 F, 170C) and cover the leg with tin foil 6 Cook for 3 hours 7 Remove foil and cook for a further 30 minutes 8 Remove the roasting tin from the oven, transfer the lamb to a serving dish and keep warm 9 Remove as much of the fat from the roasting tin as possible 10 Boil the remaining contents of the roasting tin until reduced and thick to make a sauce 11 Serve the lamb with the sauce either poured over the meat or served separately Chicken Madras Ingredients Pack of Chicken Breasts (Skinless & Boneless) 4 Tablespoons Sunflower Oil 1 large Onion 14oz (425 gm) tin tomatoes 2 tablespoons tomato puree Juice of ½ lemon Salt First Spices (A) 2 small dry red chillies ½ teaspoon ground black pepper ½ teaspoon Chilli powder 1 teaspoon Cumin seeds 1 teaspoon Fenugreek seeds 1 teaspoon Turmeric powder 2 Cardamom Pods Second Spices (B) 2 teaspoons Garam Masala 2 teaspoons Dry Fenugreek leaves Method 1. Slice onion into thin strips, lengthwise 2. Cut Chicken into small pieces 3. Heat the oil in a medium saucepan 4. When oil is hot fry the onion strips until they are changing colour, be careful not to burn them 5. Add spices A and stir in. Cook for 5 minutes, stirring frequently 6. Add the tomatoes and puree, mix well and cook for 15 minutes 7. Add the chicken pieces and cook gently for about 25 minutes, until chicken is cooked through 8. Add lemon juice and spices B, plus salt to taste 9. Cook for a further 10 minutes. Notes 1. This can be cooked a day ahead and reheated. 2. This recipe can also be used for Lamb. However, when using Lamb, it must be pre-browned as a first step and the cooking time increased to 1½ hrs. 3. The main cooking time can be done in an oven, Gas 4 (180C, 350F) 4. To make the Madras hotter, increase the chilies, black pepper & Chilli powder - but only by a little at a time ! Mild Chicken Curry Chicken in Red Sweet Pepper Sauce Ingredients (A) Spices Pack of Chicken Breasts 1 tablespoon ground cumin seeds (Skinless & Boneless) 2 teaspoons ground coriander seeds Medium Onion ½ teaspoon ground turmeric Piece Root Ginger, about 1 inch long ¼ teaspoon chilli powder 2 large cloves Garlic 1 teaspoon salt I oz Ground Almonds 2 medium sized Red Peppers (Capsicum) Ingredients (B) 5 tablespoons Sunflower oil 5 fl.oz. Water Juice from ½ small lemon Black Pepper (freshly ground) Method 1 Chop the chicken into bite sized pieces 2 Peel & coarsely chop the onion, ginger and garlic 3 De-seed the peppers and coarsely chop 4 Put the onion, ginger, garlic, peppers, ground almonds and spices into a blender or food processor and combine until you have a paste 5 Put the oil into a large based saucepan and heat using medium heat 6 Cook the paste for about 10 minutes, stirring frequently (You may see bubbles of oil forming around it) 7 Add the chicken, water and lemon juice 8 Add some freshly ground black pepper 9 Bring to a simmer 10 Turn the heat to low and simmer, covered for about 25 - 30 minutes, stirring occasionally Notes 1 Although this is intended to be a mild curry, it is possible to increase the heat by adding extra chilli powder and black pepper- again, only a little at a time 2 This can be cooked a day ahead and reheated carefully Potato and Cauliflower bhaji A dry vegetable curry Ingredients 2 medium potatoes peeled, diced and cooked. (The firm kind that do not disintegrate when cooked. You can also use new potatoes, cut into smaller pieces) Small cauliflower, cut into florets and halved, if needed. Washed and drained 1 teaspoon whole cumin seeds 2 teaspoons spice mix * 2 tablespoons sunflower oil Spice Mix * The spice mix is made up as follows: 4 parts ground cumin seeds 2 parts ground coriander seeds 2 parts ground roasted cumin seeds 1 part ground turmeric 1 part chilli powder 1 part salt ½ part ground black pepper Method 1 Heat oil in a large frying pan (You will need a lid that fits the pan) 2 Add the whole cumin seeds and stir for a little while 3 Add the cauliflower and stir round in the oil. 4 Lower the heat to very low, cover the pan and cook, stirring occasionally and turning the florets for about 10 minutes. The florets should brown slight on the edges. 5 Remove the lid and add the cooked potatoes and the spice mix. 6 Stir gently to make sure all pieces of potato and cauliflower have some spice on them. 7 Cook until the potato is warmed through Note This can be cooked with either of the vegetables on its own, but is much nicer when they are used together Curried potatoes Ingredients 6 Large Desiree potatoes ½ tablespoon olive oil ¼ teaspoon chilli powder (optional) ¼ teaspoon turmeric powder 1 teaspoon salt (or to taste) 2 tablespoons cumin and coriander powder Approximately ¼ or ½ tin chopped tomatoes ¼ teaspoon cumin seeds Method 1 2 3 4 5 6 7 8 Peel, wash & dice potatoes in cubes Place a large non-stick pot on low heat and put in a little cooking oil Add the cumin seeds and let them sizzle, then add cumin and coriander powder. Let this cook for a minute or two then add the tomatoes, salt, chilli powder and turmeric. Let this mixture cook for two or three minutes making sure to stir it occasionally Add the potatoes and approximately 500 ml of water Put the lid on and let the potatoes cook for about 10-15 minutes, stirring occasionally Check that the potatoes are cooked and then serve Mixed Vegetable Curry Ingredients 2-4 large potatoes 1 cupful of peas 1 aubergine baby sweet corn 1-2 carrots (other vegetables can be used if preferred) ½ Tin chopped tomatoes Salt to taste 1 teaspoon cumin seeds ½ teaspoon chilli powder ½ teaspoon turmeric powder 2-3 teaspoons of cumin and coriander mix (ground) Method 1 2 3 4 5 6 7 8 9 10 11 Wash all vegetables and cut the potatoes and aubergines into approximately the same size cubes Pre-boil the peas and drain before use Place 2-3 tablespoons of cooking oil in a large pan & heat When the oil is hot add the cumin seeds and the cumin and coriander mix Turn the heat down and allow to cook for a minute Add the tomatoes, chilli powder, turmeric and salt. Cook this mixture for 2-3 minutes until thick Add all the vegetables except the aubergines Let these vegetables partially cook then add the aubergines Add some water, cover and cook until all the vegetables are soft and the sauce has thickened Serve with white or lemon rice Plain rice Wash and soak 2 cups of Basmati rice in cold water for about an hour Cook the rice until the grains are tender (test by squeezing the grains between index finger and thumb). When the rice is cooked drain off the excess water, put the rice back in the pan and leave on a very low heat for about a minute. This will ensure that the rest of the water evaporates, leaving the grains separate. You will have enough for 4-6 people Janet’s easy and tasty pilau rice Proportions are key here - Use 5 parts Basmati rice to 8 parts water. i.e for every 50 mls of rice, you need 80 mls water, by volume. For 3-4 people Spices 250 mls Basmati rice 1 teaspoon cumin seed 400 mls hot water 3-4 cardamom pods A small onion or shallot, finely sliced 2-3 small pieces of cassia bark ½ oz butter Or cinnamon stick Method 1 Wash rice in 2 or 3 changes of water. Do this by putting the rice into a bowl and covering with water, then stir it round with your hand. Tip off the water carefully, then repeat once or twice more. 2 Strain the rice into a sieve and leave to dry If you do this before you start to cook anything else, it will be ready when you need it. 3 Melt the butter in a saucepan 4 Add the spices and stir and fry for about 30 seconds 5 Add the chopped onion and stir and fry for about 2 minutes 6 Add the rice and stir round to mix everything 7 Add the hot water (and salt, if desired) 8 Bring to the boil, then lower the heat slightly, so that it is still boiling (Slightly faster than simmering) 9 Put the lid on the pan and leave the rice boiling gently for 7 minutes 10 Turn off the heat - leave the lid on the saucepan 11 The rice will be ready to eat after a further 6 minutes, but will remain ready to eat for up to 15 minutes 12 When ready to eat, fluff up the rice carefully with a fork and transfer to a serving dish or plates Lemon rice Ingredients 2 cups Basmati rice Handful of cashew nuts Juice of one lemon Salt to taste One tablespoon sunflower or cooking oil 1 teaspoon cumin seeds 2-3 cloves + cinnamon & cardomon pods Method 1 2 3 4 5 6 Cook the rice as in the plain rice recipes above Put 2 tablespoons of oil in a pan Add the cumin seeds, cloves, cinnamon and cardomon pods After a few minutes add the nuts and stir until they turn golden brown Add the cooked rice, mix well Add the lemon juice, mix and serve Serves 4-6 Vegetable rice Ingredients 1 cup Basmati rice 1 cup garden peas ( you can use fresh peas but they take a little longer to cook) 1 large potato 1 large carrot 1 teaspoon salt (or to taste) ¼ teaspoon chilli powder ¼ teaspoon turmeric powder ¼ teaspoon cumin seeds 2 cinnamon sticks 2 cloves 1 tablespoon olive oil Method 1 2 3 4 5 Wash and soak the rice for at least 2 hours before cooking Peel and wash the potato and carrot and cut into small cubes Defrost and wash peas Put the oil into a non-stick pan and place on low heat When the oil is warm add the cumin seeds, cloves, cinnamon sticks, and the vegetables, then the turmeric, chilli powder & salt 6 Drain the rice and add it to the pan and stir 7 After 4-5 minutes add about 200ml water to the pan, cover it and let it cook. 8 Check the rice and add more water if required 9 The rice should take about 8 minutes to cook, just keep an eye on it to make sure that it doesn’t stick to the pan 10 Once the rice is cooked it is ready to serve Serves 3-4 people Cabbage & carrot Sambhar Sambhar is an everyday dish and comes from the State of Gugerat Ingredients 350g (12oz) White cabbage 350g Carrots ½-1 fresh hot chilli (optional) OR ½ green pepper 4 tablespoons vegetable oil Pinch of ground asafoetida (optional) 1 tablespoon black mustard seeds small amount of salt to taste 1 ¼ teaspoon cumin seeds 2 tablespoons lemon juice ½ teaspoon sugar Method 1 2 3 4 5 6 7 8 9 10 11 12 Core the cabbage and cut into fine long shreds Peel and coarsely grate the carrots Cut the chilli (or green pepper) into thin long strips Put the oil into a wide pan or a wok (the wider the vessel the better) Heat the oil & when hot put in the mustard seeds and asafoetida. As soon as these begin to pop add the cumin seeds and chilli/pepper Stir once The chilli/pepper will start to turn black Put in the shredded cabbage and carrot Turn the heat down and stir the vegetables around for 1 - 2 minutes Continue to stir and cook for another 4-5 minutes until the vegetables are cooked but still retain some of their crispness Add the sugar & salt and then the lemon juice, stir, mix and serve Cucumber raita Ingredients Small cucumber. 500 g natural yogurt (any make) 2 teaspoons of cumin & coriander mixture Salt to taste ¼ teaspoon chilli powder Method 1 Peel and cut the cucumber in half and scoop out the seeds 2 Grate it coarsely into a bowl and sprinkle on the salt and leave for 5 minutes 3 Drain off the accumulated liquid 4 Stir the yogurt into the cucumber and add the cumin & coriander mixture and chilli powder 5 Serve in small containers Mint raita This is another cooling yogurt dish that can be served with all Indian meals or can be used as a dip for pakoras or onion bhajis Ingredients 500g natural yogurt 2 tablespoons finely chopped fresh mint ½ teaspoon ground roasted cumin seeds ¼ teaspoon chilli powder 1 teaspoon salt (to taste) freshly ground black pepper Method 1 Put the yogurt in a bowl, beat lightly with a fork or whisk until smooth 2 Add all the ingredients and mix 3 Cover and refrigerate until ready to serve Relishes, chutneys and pickles In India they like to perk up their meals with a variety of condiments. In addition to teasing the palate their sharp contrasts of sweet, sour, hot and salty flavours help to balance out the meal as well as adding more proteins and vitamins. Sometimes the condiments can simply be chopped tomatoes, onions, cucumber, carrot seasoned with salt, pepper, chilli powder and lemon juice. Mature pickles are a special treat, these will have been made some months before use. Yogurt based raitas are the best way to provide a cooling contrast to spicy Indian food. Always use this for cooling rather than any drinks which only make things worse. Gulab jamon Ingredients 1 tablespoon plain flour 175g ( 6 oz) dried milk powder 1 tablespoon yogurt 1 tablespoon ground almonds ½ teaspoon ground cardomon 300ml water 175g sugar ½ teaspoon kewra or rosewater Method 1 2 3 4 5 Mix the flour, milk powder, yogurt, ground almonds and cardomon using a little extra water as necessary to achieve a stiff dough Leave to stand for 2 hours minimum and then form into 8 balls Boil the 300ml water, add the sugar and simmer until you get a thickish syrup. Add the rosewater Preheat some oil for deep frying. Keep at a medium heat Fry the balls for at least 5 minutes. They need to cook right through. The outside should be golden brown while the inside is a creamy colour. When cooked, shake off the excess oil, cool, and steep them in the warm syrup Chill until ready to serve 6 Carrot Halva Ingredients 5-6 large carrots 250g butter 4 tablespoons sugar ½ teaspoon cardomon powder Pinch of saffron 2 pints (1200ml) full cream milk Chopped almonds for garnishing Method 1 2 3 4 5 6 7 8 Peel, wash, and grate the carrots Place the butter in a non-stick pan and place the pan on medium heat When the butter has melted, add the carrots, mix, and stir constantly until the carrots start cooking Add ½ pint (300ml) milk, increase the heat and stir well. When the mixture has reduced, continue to add the milk whilst stirring, until all of the milk is used Keep stirring the mixture until it becomes a thick and creamy consistency Add the sugar, cardomon powder and saffron and continue to stir until the mixture is quite thick Place it in a serving dish and garnish with the almonds and serve with double cream SUPPLIES One of the big questions with Indian food is where to go for all the supplies that you need to be able to prepare Indian meals. These days in the UK there are a considerable number of markets and shops who supply these ingredients. However, there seems little point in purchasing quantities of spices from expensive suppliers if the net result is that there is little difference in cost between this route and a takeaway. So, where do you go to get your supplies for an economic and home cooked Indian meal? The supermarkets offer a pretty good range of products these days and items such as Naan bread are almost certainly best bought from this source. Supplies of spices and exotic Indian sweets however, are going to be relatively expensive from the supermarket and few people who cook Indian food regularly would get their supplies this way . They would use their known supply chain and would buy in quantities that made sense for them. So this is the first option. If you are going to cook Indian food on a regular basis then you need to find an appropriate source for spices at sensible prices. The second option is for people who don’t particularly want to have a complete complement of all the necessary individual spices but who do want to cook at home. If, in addition, you prefer not to have to go to the trouble of putting all of the separate spice ingredients together for a particular dish but would prefer to just add a spice mixture to the basic ingredients then this second option is the one for you. There are a number of clubs who will supply spices in this form and KEGS PA is considering doing this provided that it makes sense, in other words that there is enough demand. You will most likely have bought a spice pack along with this little book and if you like the option to purchase your spices in this way then we will be very happy to arrange this. Please let us know by contacting :Barrie Allsop email barrieallsop@hotmail.com telephone 01245 280718 or through the PA box at school or ask any of the PA committee members Glossary of Indian foods English name Hindustani name Qualities and usage Almond Baddam A nut used in sweetmeats, rich in iron & protein Aniseed Saunf An appetiser used in wines and cooked dishes Arrowroot Araarut A nutritious starch used in sweetmeats & faluda Artichoke Arbi A starchy vegetable served fried & curried Asafoetida Heeng A sour digestive spice with a strong aroma Bay leaf Tej putta A herb with preservative & germicidal properties Capsicum Shimla mirch Rich in vitamin C served stuffed or curried Caraway seed Kala zeera A carminative & aromatic spice Cardamon Chhoti A digestive spice Carom Ajwain A digestive spice used as a seasoning Cashew nut Kaju Rich in protein and vitamin B Cauliflower Gobbi Rich in vitamins & calcium, often cooked whole Chapati flour Roti ka atta A wholesome and sustaining starch Chick pea Kabuli chana Rich in iron, used in curries & stuffings Chilli, red Laal mirch A hot spice, used both whole & powdered Chilli, green Hari mirch Rich in vitamin C, adds a spicy flavour to food Cinnamon Dal cheeni Strong germicidal spice, both stick & powder form Cloves Laung An antiseptic spice for sweet & savoury dishes Coconut nariyal An oily fruit used in curries & sweetmeats Corinader leaf Dhania ke patti An aromatic herb often used for garnishing Coriander seed Dhania ke beej A carminative and medicinal spice Cream cheese Paneer Rich in vit B & D, for both sweet & savoury dishes Cucumber Kheera A cooling vegetable used in raitas Cumin seed Kala zeera A digestive spice which reduces flatulence Curry leaves Meethi Aromatic leaves used for flavouring Curry powder Garam masala A mixture of spices with a powerful flavour Fennel Moti saunf An after dinner refresher, used in pickles Fenugreek Methi Leaves & seed rich in vitamin C & iron Garlic Lahsun Strong in flavour, rich in iron, good for the blood Ghee Ghee Highest quality cooking fat, made from butter Ginger, dry Sonth A carminative spice Ginger, root Adrak Used to flavour curries, wines & other dishes Ladyfingers Bhindi A tasty green vegetable, rich in vitamins Lentils Masoor ki dali Protein-rich pulses, used in purees & stuffings Mace Javitri A sedative & carminative spice Mango Aam Rich in protein, used in different forms Mustard seed Sarson/rai Pungent in flavour, contains manganese & Vit D Nutmeg Jaipal A digestive used in cordials, reduces flatulence Okra Bhindi See ladyfingers Onion Pyazz Contains vitamin D, sulphur, used for flavouring Paprika Bari hari mirch Spice good for skin & digestion Potato Aloo Carbohydrate-rich vegetable with many uses Prawn Jheenga machhli An expensive delicacy, rich in protein Pulses Dall Rich in protein, a must for vegetarian meals Rice Chaawal Rich in carbohydrates, used in pullaos & biriyani Rose water Gulab jal An aromatic liquid used in sharbats & sweetmeats Saffron Kesar A flavouring & colouring spice Tamarind Imli Adds piquancy to dishes Tomato Tamatar Rich in vitamins A, B, & C, used whole or pureed Turmeric Haldi A colouring & flavouring spice, good for the skin Yogurt Dahi A digestive milk product used in various dishes