Quinoa, The Kedgeree Way

Quinoa Mackerel Kedgeree

  • Servings: 1
  • Difficulty: easy
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Quinoa, The Kedgeree Way

 

 

 

 

 

 

 

The original idea was to use quinoa instead of rice in a mackerel kedgeree. However, for some reason, my water judgement went a tad haywire and so I ended up with a quinoa kedgeree which was a bit wet. Still, the end result was really delicious and I will be repeating the recipe (with more success the next time I hope!).

The mackerel used here was fresh. But for kedgeree, tinned fish would work quite well.

My following version of quinoa mackerel kedgeree is adapted from Jack and Jamie.

enjoy hot with wedges of lime or lemon

Ingredients

2 Medium sized mackerel

2 Bayleaf

4-5 Peppercorns

1/2 Cup uncooked quinoa

2 Onions

1 Head garlic

2 Tomato

1 Cup green pea

A handful of spinach

2-3 Green chilli

Fresh ginger the size of your thumb

3-4 Sprigs fresh parsley

1-2 Teaspoons ghee

1 Teaspoon mustard seeds

3-4 green cardamom

1 Teaspoon turmeric powder

1 Teaspoon coriander powder

1 Teaspoon cumin powder

1 Teaspoon garam masala

Salt to taste

1 Egg

Juice of 1 Lime or lemon

Method

  1. First, prep the mackerel. Place it in a pan and add water just enough to cover the fish.
  2. Add a pinch of salt, bay leaf and peppercorn.
  3. Bring to boil, lower heat, cover and simmer for about 8 to 10 minutes till the fish is cooked.
  4. Remove the fish to a plate and let it cool down.
  5. Reserve the poaching liquor (you can remove the bay leaf and peppercorn if you like).
  6. Once the fish is cool enough to handle, separate the flesh from the bones.
  7. Leave the flesh in large chunks and set aside.
  8. Wash and chop the spinach.
  9. Wash the green pea.
  10. Peel, wash and dice the onion,.
  11. Peel and slice the garlic.
  12. Wash and chop the tomato.
  13. Wash and slice the chilli.
  14. Wash and grate the ginger.
  15. Wash and chop the parsley.
  16. In a bowl, combine the powdered spices – turmeric, cumin, coriander and garam masala.
  17. Heat the ghee in a frying pan.
  18. Once it is hot, lower the heat and add the mustard seeds and green cardamom.
  19. Stir for 30 seconds and throw in the chopped onion and salt to taste. Cover and cook for 5 minutes.
  20. Uncover and add the garlic, ginger and green chilli. Cover and cook for 5 more minutes.
  21. Uncover and add the chopped tomato. Cover and cook for 2 to 3 minutes.
  22. Uncover and add the quinoa, peas and powdered spices. Mix well.
  23. Now measure the poaching liquor and add it to the pan along with additional water, if required. Usually, the ratio of quinoa to water is 1:2 or 1:3.
  24. Stir everything together, bring to boil, cover and cook for 20 minutes.
  25. While the quinoa is cooking, hard boil the egg.
  26. At the end of 20 minutes, uncover the quinoa pan and add the spinach, lemon juice and mackerel flesh. Combine very gently making sure that you don’t break up the fish.
  27. Cover and cook for 5 minutes till the spinach is wilted.
  28. Take the pan off the heat.
  29. Shell and quarter the egg.
  30. Plate the quinoa kedgeree. Garnish with parsley and egg quarters. Enjoy hot.

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Aubergine, String Beans & Black Chickpea, The Indian Way

Baingan, Chawli Beans Aur Kala Chana

  • Servings: 2-3
  • Difficulty: easy
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Aubergine, String Beans & Black Chickpea, The Indian Way

 

 

 

 

 

 

 

My flatmate friend has just returned from a visit to her parents. Her mother has green fingers and successfully grows plenty of vegetables, fruits and flowers in their garden as well as a large terrace balcony.

This time round, some aubergine were brought back. They were quite unusual looking, pale violet, hefty bulbs.

The original idea was to make baingan bharta with the addition of some black chickpea (kala chana) and, to that end, I had even soaked some of the legume. But when it came to cooking time, I felt that the aubergine were more suited to a curry and so I literally made up the following recipe as I went along, with whatever was found in the cupboard and refrigerator.

the end result was totally yummy and satisfying

Goes very well with, both, rice and bread.

Don’t be put off by the amount of garlic – it makes all the difference to the dish.

Ingredients

1 Cup dry black chickpea (kala chana)*

150 Grams aubergine

250 Grams string beans (chawli beans)

2 Ripe tomato

1 Cup fresh coriander

2 Heads of garlic

2 Tablespoons freshly grated coconut

2 Tablespoons powder of roasted peanut

1-2 Teaspoons paste of ginger and green chilli

1-2 Teaspoons carom seeds

A large pinch of asafoetida

1 Teaspoon turmeric powder

1 Tablespoon coriander powder

1 Tablespoon cumin powder

Salt to taste

1 Tablespoon oil

Method

  1. Soak the black chickpea for 8 hours.
  2. Add a pinch of salt and boil them till tender. You can either do this in a pressure cooker or over the stove.
  3. Drain and keep aside. Reserve the cooking liquor.
  4. Chop and wash the string beans.
  5. Peel and slice the garlic along its length.
  6. Wash and dice the tomato.
  7. Chop and wash the coriander.
  8. Dice the aubergine and leave it covered in water.
  9. Heat the oil in a wok like pan.
  10. When it is hot, lower the heat and add the carom seeds followed by asafoetida.
  11. Stir for 30 seconds.
  12. Add the chopped string beans along with about a cup of the chickpea cooking liquor and salt to taste.
  13. Cover and cook for 5 minutes.
  14. Next, add the aubergine, ginger-green chilli paste, turmeric powder, coriander powder and cumin powder.
  15. Mix well, cover and cook for about 10 minutes.
  16. Uncover and throw in the cooked black chickpea, diced tomato, grated coconut and powdered peanut.
  17. Cover and cook for 5 to 10 minutes till the vegetables are tender.
  18. Stir in the coriander and serve hot.

Note:

  1. You can use canned chickpea if you prefer. You can also substitute chickpea with any other type of dry beans.

Diabetic Friendly Melony Dessert

Diabetic Friendly Melony Dessert

  • Servings: 2-3
  • Difficulty: easy
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Diabetic Friendly Melony Dessert

 

 

 

 

 

 

 

As I had mentioned in my previous post, I had a couple friend – Shamala and Bachu – over for dinner a few days back.

Since both are diabetic, I had to keep their dietary needs in mind when planning the menu. Also since it was last minute, I kept it simple.

For dessert, I wanted to make something without sugar. Looked up diabetes friendly fruits on the internet and settled on the fragrant and naturally sweet musk melon.

The recipe is a mix of yoghurt, ripe melon with its natural juice, a wee bit of honey, saffron and pistachio.

creamy, fragrant with natural sweetness

Luckily, it was a hit with Shamala and Bachu.

Personally, I think it is delicious and would be liked by everyone, not just those with high sugar. So another one for keeps.

Ingredients

1 Small, very ripe, musk melon

200 Grams plain, mild yoghurt

1 Tablespoon honey

2 Tablespoons raw, unsalted, shelled, pistachio

A pinch of saffron

1 Tablespoon milk

Method

  1. First, prep the melon. Wash and cut in half.
  2. Peel each half and remove any seeds.
  3. Now take one half and chop it. Transfer to a bowl. Set aside.
  4. Next, take the other half and chop it very finely. Put it in a bowl along with all the juices.
  5. Add the honey to the second bowl of melon and its juices. Break down the melon with the back of a spoon and mix it with the honey and the juices as you go along. Set aside.
  6. Dry roast the pistachio and, once cool, split them in half.
  7. Warm the milk and dissolve saffron in it.
  8. Whisk the milk-saffron mixture in the yoghurt.
  9. Add half the chopped pistachio to the yoghurt.
  10. Add the chopped melon with juices and honey to the saffron yoghurt. Mix well.
  11. Take a bowl and place a layer of the diced melon (from the first half) at the base.
  12. Pour some of the melony yoghurt over the melon.
  13. Place the remaining diced melon over the yoghurt.
  14. Again layer with melony yoghurt so that the diced melon is completely covered.
  15. Sprinkle the remaining pistachio on top and chill for 3 to 4 hours before serving.

Note:

  1. You can either layer this dessert in individual bowls or in one large serving bowl.
  2. Use the ripest melon you can get so that it is is sweet and juicy.

Diabetic Friendly, Rice Free, Bisi Bele Bhath

Rice Free Bisi Bele Bhath

  • Servings: 4
  • Difficulty: easy
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Diabetic Friendly, Rice Free, Bisi Bele Bath

 

 

 

 

 

 

 

The other day, I had my friend Shamala and her husband Bachu over for dinner. Both have diabetes and Shamala doesn’t eat rice.

I decided to make bisi bele bhath, the famous one-pot meal of rice, lentils and vegetables from Karnataka.

Kind of ironic since Shamala doesn’t eat rice, right?! Well, in my kooky version, rice is replaced with diabetic friendly pearl barley and pearl millet (bajra).

Now I make bisi bele bhath (with rice) quite often and, if I am allowed to boast a little, today’s diabetic friendly version is just as good – if not better – than the traditional one. The best part, it got full marks from Shamala and Bachu who loved it.

some of the words I would use to describe bisi bele bhath: comfort food, crowd friendly, healthy, nutritious, balanced, delicious, satisfying

A couple of points on the vegetables and spice mix used in this recipe.

You can use any vegetables of your choice but avoid sticky ones like okra.

The traditional recipe does not call for onion or garlic so I have not included them either.

For the spice mix, I have used MTR bisi bele bhath masala. If you can’t get hold of it or want to make your own powder at home, click on this link and have your pick from the list of recipes.

Serve this with some savoury boondi or potato wafers/chips/straws and a dollop of ghee.

I didn’t serve any starters, just some Bombay mix with beer and wine. But I did make a diabetic friendly dessert which is coming up next!

Ingredients

3/4 Cup tuvar dal (pigeon pea)

1/4 Cup pearl barley

1/4 Cup pearl millet

1 Tablespoon fenugreek seeds

1 Green pepper

4 Ripe tomato

100 Grams french beans

100 Grams shelled green pea

1 Large carrot

1 Small head cauliflower

1 + 1 Teaspoon turmeric powder

1 Tablespoon rasam powder (optional)

2 Tablespoons bisi bele bhath powder

2 Tablespoons tamarind paste

1 Tablespoon mustard seeds

A large pinch of asafoetida

15-20 cashew

15-20 Curry leaves

1 Tablespoon oil

Boondi to sprinkle on top

Ghee to drizzle on top

Method

  1. Wash and soak the tuvar dal, pearl barley and pearl millet along with fenugreek seeds for 6 hours.
  2. Add 1 teaspoon of turmeric powder and salt to taste and boil the lentil and grains till they are soft and mushy. You can either do this in a pressure cooker or on stove.
  3. Now prep the vegetables.
  4. Chop the cauliflower into bite size pieces. Use the leaves and stalk if tender.
  5. Wash the green pea.
  6. Top, tail and cut the french beans into 1 inch pieces.
  7. Scrape, wash and chop the carrot into bite size pieces.
  8. Wash, de-seed, de-core and chop the green pepper.
  9. Wash and chop the tomato.
  10. Break each cashew into two.
  11. Heat the oil in a large pot.
  12. When it is hot, lower the heat and add mustard seeds.
  13. Once they start crackling, add the asafoetida.
  14. After about 10 seconds, add the curry leaves and stir for 30 seconds.
  15. Next, add the broken cashew and stir for a couple of minutes till the nuts turn a shade or two darker.
  16. Now, add the chopped green pepper, cover and cook for about 3 minutes.
  17. Uncover, add the chopped tomato, salt to taste, cover and cook for about 5 minutes.
  18. Uncover and add the chopped cauliflower, french beans, carrots and peas.
  19. Add the rasam powder (if using), turmeric powder and salt to taste.
  20. Mix well, cover and cook for about 15 minutes till the vegetables are tender.
  21. Uncover and add the boiled lentil and grains.
  22. Add the bisi bele bhat powder and tamarind paste.
  23. Add about 2 cups of water.
  24. Mix everything thoroughly.
  25. Bring to boil, lower heat, cover and cook for about 15 minutes.
  26. Uncover, check for salt, spices and tamarind. If you feel it needs any of these, add a bit more according to your taste.
  27. Serve hot with a dollop of ghee and a sprinkling of savoury boondi or potato chips/wafers/straws .

Quinoa, The Mexican Way

Quinoa, The Mexican Way

  • Servings: 1
  • Difficulty: easy
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Quinoa, The Mexican Way

 

 

 

 

 

 

 

I feel as if I am on a mission going around the world the quinoa way. Having made it Italian and Indian style, today we head to Mexico.

Idea for this recipe came to me as I had an unused jar of Discovery chipotle paste in my cupboard. I decided to make use of it in this quick and delicious quinoa recipe.

Ideally, should have used green pepper and sweetcorn kernels. However, since I had eaten sweetcorn just the other day, I decided to use yellow pepper and courgette instead (I think courgette is called calabacitas in Mexico).

Wanted to garnish with some diced avocado and a dollop of mild yoghurt (instead of sour cream) but the avocados I have at the moment are unripe (seen in photo above) so had to pass.

Nevertheless, this recipe is delicious as is.

dig into a comforting bowl of smokey, spicy, cheesy quinoa with kidney beans and vegetables

Since courgette is a delicate vegetable and I didn’t want it overly mushy, I cooked quinoa separately and added it towards the end rather than cook everything together.

If you don’t have chipotle paste, you can use Mexican seasoning instead.

Ingredients

1/2 Cup uncooked quinoa

1/2 Cup boiled kidney beans

1 Courgette

1 Yellow Pepper

10-12 Cherry tomato

2 Onions

1 Head of garlic

2-3 Fresh chillies

1 Stock cube (I used chicken)

1 Tablespoon chipotle paste or Mexican seasoning

1 Tablespoon grated sharp cheese (I used Cheddar)

1-2 Teaspoons oil

Handful of fresh coriander (including stalk if tender)

Salt to taste

Method

  1. First, cook the quinoa. Bring 1.5 cups of water to boil.
  2. Add the stock cube and quinoa, lower the heat, cover and cook for 20 to 25 minutes.
  3. Take the cook quinoa off the burner and let it rest.
  4. Rinse the kidney beans and add them to the cooked quinoa.
  5. Peel, wash and finely chop the onion.
  6. Peel and chop the garlic.
  7. Wash the cherry tomato.
  8. Wash, top, tail and dice the courgette.
  9. Wash and slice the chilli.
  10. Wash and leave the coriander to dry on some kitchen towel.
  11. Heat the oil in a pan. When it turns hot, lower the heat and add the onion, garlic, chilli and salt to taste. Mix well.
  12. Cover and cook for 4 minutes.
  13. Uncover and add the cherry tomato. Mix well.
  14. Cover and cook for 4 minutes.
  15. Uncover and throw in the chopped courgette along with the chipotle paste/seasoning. Mix well.
  16. Cover and cook for 7 to 8 minutes.
  17. Uncover and add the cooked quinoa and kidney beans.
  18. Mix thoroughly and sprinkle the grated cheese on top.
  19. Cover and cook for 5 minutes.
  20. Take off the burner and let it rest for 5 more minutes.
  21. When you take the lid off, you will see that the cheese has melted beautifully.
  22. Garnish with coriander and serve hot.

Colocasia with Green Pea & Corn, The Indian Way

Arbi Makai Matar

  • Servings: 1-2
  • Difficulty: easy
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Arbi Makai Matar

 

 

 

 

 

 

 

The other day, I was chatting to my friend Meher who told me that she had had one of the yummiest colocasia preparations for lunch, courtesy one of her work colleagues. She didn’t know the recipe except that the tuber was first fried in order to get rid of the stickiness.

This got me thinking about how I have not had colocasia in absolutely ages, probably years.

colocasia is also known as arbi, elephant-ear, taro and dasheen

Since it is a starchy root vegetable, the kooky side in me decided to look up its nutritional information in order to decide whether to cook with it or not.

Was pleasantly surprised to discover that although high in calorie (100 grams has 112 calories, more than potato), the root is very low in fat and protein and “is one of the finest source of dietary fibers“.  It also contains minerals, potassium and vitamins from the B-complex group.

Since the calorie count is high, I decided to team it with a couple of other vegetables to make a balanced meal. I don’t mind the fact that it is sticky so I boiled the root  before adding it to the curry. An alternative would be to saute the boiled slices to get a crust before slipping them in the sauce.

I made up the recipe as I went along and, if I am allowed to boast a little, this is one of my kooky triumphs. You know how sometimes you cook something and its like, “meh”. And other times you make something which turns out so stupendous that you want to share it with everyone and shout from the roof-top… Okay, you get the picture! Oh, and it smells totally divine.

Will go very well with any type of flat bread like roti, naan or even sliced. Can also be eaten with rice.

Ingredients

100 Grams colocasia

50 Grams green pea

50 Grams sweetcorn kernel

2 Tomato

2 Onions

1 Tablespoon paste of ginger and garlic

1 Cup plain yoghurt (sharp/tangy/sour)

1 Teaspoon turmeric powder

1 Teaspoon chilli powder

1 Teaspoon coriander powder

1 Teaspoon cumin powder

1 Tablespoon fennel seeds

3 Dry red chillies

A pinch of asafoetida

Salt to taste

1-2 Teaspoons oil

Method

  1. First, boil the colocasia till it is firm but tender. You can either do this in a pressure cooker or in boiling water.
  2. Once the colocasia is cooked, let it cool down.
  3. Wash, peel and slice it in thick rounds.
  4. Peel, wash and finely chop the onion.
  5. Wash and dice the tomato.
  6. Wash the green pea and sweetcorn kernels.
  7. Whisk the yoghurt and add the turmeric, chilli, coriander and cumin powders to it. Mix well and set aside.
  8. Break the dry chillies into 2-3 pieces each.
  9. Heat the oil in a pan.
  10. Once hot, lower the heat and add fennel seeds, dry chillies and asafoetida.
  11. Stir for about 30 seconds.
  12. Add the chopped onion and salt to taste. Mix, cover and let the onion cook for 5 minutes.
  13. Uncover and add the paste of ginger and garlic.
  14. Stir well and let this cook for 2 to 3 minutes.
  15. Next, add the chopped tomato. Cover and cook for 3 to 4 minutes.
  16. Uncover and add the spiced yoghurt.
  17. Stir everything together and cook for 3 to 4 minutes.
  18. Add about 2 cups of water, increase the heat and bring to boil.
  19. Once the sauce starts boiling, lower the heat and add the sliced colocasia, green pea and sweetcorn kernel.
  20. Cover and cook for about 20 minutes.
  21. Take the pan off the burner and let it sit for 5 minutes before serving.

Sorghum Groats with Snake Gourd & Pumpkin

Jowar Dalia with Padwal & Pumpkin

  • Servings: 1
  • Difficulty: easy
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Sorghum Groats with Snake Gourd & Pumpkin

 

 

 

 

 

 

 

I recently read an article about some under-rated vegetables which are highly nutritious and which we should be eating more of.  Two vegetables on the list were snake gourd and pumpkin.

Pumpkin features on my menu every now and then but snake gourd is something I hardly ever eat. So, I decided to cook sorghum groats (jowar dalia) with these two vegetables.

Snake GourdSnake gourd, also known as padwal and Chinese cucumber, is a long, narrow variety of gourd with thick skin and spongy texture within. Hollow on the inside with soft seeds, it cooks pretty fast.

The vegetable is very low in calorie but high in fiber and a good source of magnesium, calcium, and phosphorus.

The second key ingredient in today’s recipe is sorghum groat. Sorghum is high in iron and fiber and good for heart, maintaining weight, sugar level and arthritis.

If you want to try this recipe and can’t get hold of sorghum groats, you can use any other variety like broken wheat (dalia), corn (makai dalia) or pearl millet (bajra dalia).

this is best eaten hot with a dollop of ghee

Don’t skimp on the ghee (clarified butter), it will really enhance the taste. And ghee is very good for health as long as you have it in moderation.

Ingredients

1/4 Cup sorghum groats

1/4 Cup whole lentils (masoor)

1 Tablespoon fenugreek seeds

150 Grams snake gourd

150 Grams pumpkin

1 Large onion

1 Head of garlic

2 Ripe tomato

10-12 Fresh curry leaves

1 Teaspoon turmeric powder

1 Teaspoon chilli powder

1 Teaspoon cumin powder

1 Teaspoon coriander powder

1 Teaspoon mustard seeds

1 Teaspoon cumin seeds

A pinch of asafoetida

2 Sticks of cinnamon

3-4 Whole cloves

3-4 Whole peppercorn

Salt to taste

1-2 Teaspoons oil

Ghee to drizzle on top

Method

  1. Wash the groats and lentils.
  2. Add fenugreek seeds and soak for 3 to 4 hours.
  3. Wash and dice the snake gourd.
  4. Peel, wash and cube the pumpkin.
  5. Peel, wash and chop the onion.
  6. Peel and slice the garlic.
  7. Wash and chop the tomato.
  8. Wash the curry leaves.
  9. Heat the oil in a (preferably non-stick) cooking pot.
  10. When it is hot, lower the heat and add the mustard seeds.
  11. As soon as the mustard seeds start spluttering, add the cumin seeds.
  12. Once the cumin seeds start crackling, add the asafoetida followed by cinnamon stick, cloves and peppercorn.
  13. Stir for 30 seconds and add the curry leaves.
  14. Next, add the onion, garlic and tomato along with salt to taste.
  15. Mix well, cover and cook for 5 minutes.
  16. Uncover, throw in the turmeric powder, cumin powder, coriander powder, chilli powder, diced gourd and cubed pumpkin.
  17. Combine everything thoroughly and add the soaked groats, lentils and fenugreek seeds along with the water they were soaked in.
  18. Bring to boil, lower heat, cover and cook for about 40 to 45 minutes. If your cooking pot is not non-stick, you will have to check in-between to make sure that the food is not sticking to the bottom.
  19. 20 minutes into the cooking time, uncover, stir and make sure there is sufficient water. If not, add a little more boiled water.
  20. Once it is cooked, let it sit (covered) for about 5 minutes.
  21. Transfer to a serving bowl and drizzle with some ghee.

Saffron Infused Pearl Barley with Rocket, Pomegranate & Chickpea

Saffron Infused Pearl Barley with Rocket, Pomegranate & Chickpea

  • Servings: 1
  • Difficulty: easy
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Saffron Infused Pearl Barley with Rocket, Pomegranate & Chickpea

 

 

 

 

 

 

 

To borrow a phrase from my blogger friend Teagan of Teagan’s Books, at times a particular ingredient leads me to a recipe.

In Teagan’s case, she lets ingredients provided by her readers shape episodes of her Three Ingredient serial.

In my case, today’s recipe was guided by boiled chickpea leftover from Avocado and Chickpea Spread.

My kooky imagination thought of combining the chickpea with some pearl barley and to add a bit of colour and fragrance, decided to cook the barley with a pinch of saffron.

TSaffron Infused Pearl Barley with Rocket, Pomegranate & Chickpeao add to the mix, managed to get some peppery rocket (arugula) and fresh pomegranate and that’s how this recipe was born.

Apart from being low in calorie, rocket “has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.”

Pomegranate is full of antioxidants, vitamin C and potassium. It helps in fighting cell damage, controlling weight, reducing cholesterol lowering risk of cancer (specially prostate and breast) and lowering risk of heart disease.

a bowl of different colours and textures makes this one a healthy meal

Rocket may not be to everyone’s taste in which case you can use spinach, kale or watercress.

I didn’t add tomato but am including them in the ingredient list because I think it will improve the taste (and as a future reference for myself).

Ingredients

1/2 Cup uncooked pearl barley

A pinch of saffron

1 Chicken stock cube (you can substitute with vegetable if you prefer)

1 Cup boiled chickpea

A handful of rocket leaves

1/2 Cup fresh pomegranate seeds

1 Yellow pepper

8-10 Pearl onion

2 Ripe tomatoes

1-2 Tablespoons seeds of your choice (I used pumpkin and sunflower)

1 Tablespoon aged balsamic vinegar

Salt to taste

1-2 Teaspoons olive oil

Method

  1. To cook the barley, put about 3 to 4 cups of water and stock cube in a pot. Bring to boil and ad the barley and saffron. Lower heat, cover and let the barley cook for 45 minutes. You can do this ahead of time if you like.
  2. Dry roast the seeds till they turn a couple of shades darker. Set aside.
  3. Peel and wash the pearl onions.
  4. Wash, de-core, de-seed and chop the pepper.
  5. Wash and chop the tomato.
  6. Wash and dry the rocket leaves.
  7. Heat the oil in pan.
  8. Lower the heat and add the pearl onion and tomato with salt to taste. Cover and cook for 5 minutes.
  9. Add the pepper, mix, cover and cook for 3 to 4 minutes.
  10. Next, add the cooked pearl barley, chickpea and rocket.
  11. Cover and cook for 5 minutes.
  12. Take the pan off the heat, add the roasted seeds and pomegranate along with balsamic vinegar.
  13. Toss well and serve.

Avocado & Chickpea Spread

Avocado & Chickpea Spread

  • Servings: 1
  • Difficulty: easy
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Avocado & Chickpea Spread

 

 

 

 

 

 

 

a union of of guacamole and hummus

This is a really easy, quick and delicious recipe which can be used as a sandwich filler, in a wrap, on crackers or toast.

Bread is an occasional indulgence for me. For last night’s dinner, I had spread this on some crusty roll which I also filled with shredded iceberg and sliced onion doused in Tabasco Chipotle. Heavenly!

The chickpea were soaked and boiled but use canned if available for an instant, wholesome spread.

Ingredients

1 Medium, ripe, avocado

1/2 Cup boiled chickpea

1 Head of garlic

Juice of half a lime or lemon

1 Tablespoon tahini

Salt to taste

Method

  1. Coarsely mash the chickpea with the back of a large spoon. Don’t worry if all of them don’t break down, you can leave a few whole for texture.
  2. Peel and grate the garlic.
  3. In a bowl, add the mashed chickpea, grated garlic, juice of lime or lemon and tahini. Mix well.
  4. Now wash and peel the avocado.
  5. Finely cut the avocado and add it to the chickpea mixture.
  6. Break the chopped avocado with the back of the spoon while combining it with chickpea and other ingredients. Once again, if a few pieces remain whole, not a big deal.
  7. Add salt to taste.
  8. Have immediately or if you plan to eat it later, keep refrigerated.

Note:

  1. I have posted a recipe for homemade tahini here.

Low Fat Creamy Egg Salad

Egg Salad in Low Fat Creamy Dressing

  • Servings: 1
  • Difficulty: easy
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Egg Salad in Low-fat Creamy Dressing

 

 

 

 

 

 

 

As it is beginning to get a wee bit warmer, my mind is turning to different types of salads from raw to cooked to a mix of both.

Today’s egg salad recipe falls in the latter category.

it has something cooked, something raw and something in between

Although I like to eat healthy, I avoid low calorie alternatives like artificial sweetener, margarine or diet cheese.

The only exception is mayonnaise. I tend to keep a low fat jar of it in my kitchen. Not sure why I do so; it is not as if I eat loads of the stuff. But as Bernard DeVoto wrote, “The mind has its own logic but does not often let others in on it”!

To go with today’s egg salad, I created a calorie conscious creamy dressing by combining low fat yoghurt with a dollop of “lite” mayonnaise. I like to think of it as a guilt free dressing since it offers a mayonnaise-y taste without the associated calories.

the dressing can also be used as a dip for crackers, bread sticks or crudités

The salad is quite substantial and can be had on its own for a meal full of goodness and comfort.

Ingredients

2 Eggs

1 Small beetroot

100 Grams french beans

100 Grams sweetcorn kernel

1 Onion

1 Small head of iceberg lettuce

1 Small cucumber

3 Tablespoons low fat yoghurt

1 Tablespoon lite/diet/low fat mayonnaise

2 Tablespoons cider vinegar

1 Tablespoon prepared mustard

1-2 Teaspoons olive oil

1 Teaspoon smoked paprika

Salt to taste

Method

  1. First make the salad dressing. In a bowl, combine the yoghurt, mayonnaise, oil, cider vinegar, mustard and paprika.
  2. Mix well, check for salt and if you feel it needs a bit, add according to taste.
  3. Set aside or make ahead and refrigerate.
  4. Hard boil the eggs. Once cool, peel and quarter them.
  5. Wash and steam the beetroot till tender but firm. It should have a bite to it, not overcooked.
  6. Once the beetroot has cooled down, remove the skin, halve it and slice each half (you will end up with half moon shape). Set aside.
  7. Top and tail the french beans.
  8. Wash the sweetcorn kernel.
  9. Steam the french beans and sweetcorn for about 5 to 7 minutes. Don’t over-steam the beans, they should be slightly crunchy.
  10. Wash and dry the lettuce. Shred it.
  11. Wash the cucumber, halve it and slice along its width in half moon shape.
  12. Peel, wash and finely slice the onion separating the rings.
  13. In a big bowl, add the lettuce, cucumber, onion, french beans, sweetcorn kernels and eggs.
  14. Toss well and add the salad dressing. Mix thoroughly so that the salad is coated with the creamy dressing.
  15. Transfer to a plate or a bowl and place the sliced beetroot on the outskirts.
  16. Enjoy as is or chill and have.