The Guru and Her Disciple – I’d like you to meet Sue (Part 2)

As promised last week…

Last week I introduced you to Sue, and we had so many delicious recipes to share with you, so here they are!

Enjoy!


Center: 

  • Kofta (plantain balls made with onions, cilantro, green chili in a tomato gravy)

Perimeter-top clockwise:

  • Daal
  • Arbi (root vegetable cooked with cumin and turmeric)
  • Lotus Root (cooked in a tomato onion gravy)
  • Guwar (a flat bean cooked with Kachari—a sour-tasting, powdered spice, onion, cumin, turmeric, chili powder, soy yogurt)
  • Stuffed green chilis (stuffed with cumin, amchur, coriander, black pepper, red pepper, salt, then roasted)
  • Tindora (green vegetable which looks very similar to small cucumbers, cooked with cumin and turmeric)
  • Long Beans with Aloo — potatoes (long beans are at least a foot long. Prepared with cumin seeds, turmeric, anardana—pomegranate powder)

Kela Kofta ( Plantain balls)
Save RecipeSave Recipe

Ingredients

  • 2 plaintains
  • 2 tablespoons chickpea flour - for binding
  • ¼ teaspoon salt
  • ¼ - ½ teaspoon chili powder
  • 1 tablespoon onions, chopped fine
  • 1 tablespoon cilantro
  • Oil (coconut or other high-heat cooking oil) to deep fry
  • 2 tablespoons coconut oil
  • 1 teaspoon cumin seeds
  • 2 onions, chopped fine
  • 1 tablespoon fresh ground ginger
  • 1 tablespoon fresh ground garlic
  • 1-3 green chilies, chopped fine (will vary depending upon heat of chilies and your
  • tolerance for spicy heat)
  • 1 tablespoon ground cumin powder
  • 1 tablespoon ground coriander powder
  • ½ teaspoon turmeric
  • ½-1 teaspoon chili powder
  • 1 teaspoon garam masala
  • 1-2 teaspoons salt
  • ½ cup water
  • 3 tomatoes, chopped fine
  • 2-1/2 cups water
  • ½ cup fresh cilantro, chopped fine

Instructions

  1. Cut one slit lengthwise in the plantain. Boil or steam in a pressure cooker for about 30 minutes.
  2. When cooled, peel and mash the plantain.
  3. Mix the chickpea flour, a little salt, chili powder and one tablespoon of chopped onions and one tbsp. of cilantro. Make sure there is a hint of flavor. Mix it well together and make small balls.
  4. Fry these on low heat until dark golden and crisp on the outside. Do not cook on high heat as the center of the kofta will remain uncooked and the outside will be over-cooked. Fry in batches of several balls at a time, being mindful to not overcrowd the pan as you are frying. Remove from oil, drain on towels and/or rack, and set aside.
  5. In a large frying pan or wok, heat the 2 tablespoons oil, then add the tsp of cumin seeds and let them turn golden.
  6. Add the remaining chopped onions till golden brown. The color and texture of the gravy depends a lot on the onions being well fried.
  7. Lower the heat; and add the garlic, ginger, green chilies, and dry powders. You can mix them in half a cup of water, make a paste and then add to the onions. This way the powders do not burn. Fry for a couple of minutes till the oil starts to rise to the top.
  8. Add the chopped tomatoes and continue to fry till the oil is seen at the top. Taste the gravy to check for salt etc.
  9. Add 2-1/2 cups water, bring to boil. Let it boil for a couple of minutes until the gravy reduces in volume and begins to thicken slightly.
  10. Lower the flame and slide the kofta in. Be very gentle with the stirring, as the koftas will soften as they cook in the gravy and may break if handled roughly. Simmer for a minute or so, until the koftas are warmed through.
  11. Transfer them into a serving dish and garnish with the cilantro.

Notes

Best served with roti or plain rice.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 1032
  • % Daily Value*

  • Total Fat: 36 g 55.38%
  • Saturated Fat: 23 g 115%
  • Cholesterol: 0 mg 0%
  • Sodium: 4281 mg 178.38%
  • Potassium: 3476 mg 99.31%
  • Total Carbohydrate: 178 g %
  • Sugar: 59 g
  • Protein: 18 g
  • Vitamin A: 249.96%
  • Calcium: 568 mg 56.8%
  • Iron: 13 mg 72.22%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
41
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Daal (Lentils)
Save RecipeSave Recipe

Ingredients

  • 1 cup green lentils
  • 1 cup black lentils
  • 2 cloves garlic, whole peeled
  • 1 inch ginger finger, peeled
  • Pinch sea salt
  • Water to cover
  • 1 teaspoon fresh-squeezed lemon juice
  • 2 teaspoons Earth Balance or coconut oil
  • ½ teaspoon cumin powder
  • 1 teaspoon garam masala
  • ¼-1/2 teaspoon red chili powder
  • 3 tablespoons cilantro

Instructions

  1. Cook lentils in water with ginger, garlic, and salt. Rule of thumb: daal with skin, water should be 2” above daal; daal without skin, water should be 1” above daal. If you use a stock pot, lentils will take approximately 30-35 minutes. You can dramatically reduce the cooking time (to as little as 12 minutes) by using a pressure cooker in accordance with its’ manufacturer’s instructions.
  2. Once it is cooked, add one teaspoon of lemon juice or according to taste.
  3. In a pan, melt the Earth Balance or coconut oil, and add remaining spices and cook/toast until aromatic but not burned. Pour directly into the daal.
  4. Garnish with cilantro.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 960
  • % Daily Value*

  • Total Fat: 8 g 12.31%
  • Saturated Fat: 1 g 5%
  • Cholesterol: 0 mg 0%
  • Sodium: 105 mg 4.38%
  • Potassium: 2114 mg 60.4%
  • Total Carbohydrate: 163 g %
  • Sugar: 8 g
  • Protein: 66 g
  • Vitamin A: 22.14%
  • Calcium: 124 mg 12.4%
  • Iron: 20 mg 111.11%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
43
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Arbie ( Eddros)
Save RecipeSave Recipe

Ingredients

  • 1 pound arbie
  • 3 tablespoons oil
  • ½ teaspoon cumin seeds
  • ½ teaspoon mustard seeds
  • ½ teaspoon fennel seeds
  • ½ teaspoon onion seeds
  • ½ teaspoon fenugreek seeds
  • ½ teaspoon turmeric
  • ½ - 1 teaspoon salt
  • 1 teaspoon amchur (dried mango powder)
  • 4+ green chilies (according to taste)

Instructions

  1. Scrape the arbie clean and cut into thin slices.
  2. Wash and rinse it well in cold water a number of times until there is no starch left. Strain on a paper towel.
  3. Heat a heavy bottom wok and add the oil.
  4. When oil is heated, add the seeds.
  5. When seeds start to sputter, turmeric and salt.
  6. Add the arbie and continue to stir at short intervals until the arbie starts to look golden on both sides. It will cook as it goes along.
  7. When it is almost cooked (a fork can pierce through it easily but the arbie is still structurally intact, add chopped green chilies and dried mango powder.

Notes

Serve hot with roti.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 386
  • % Daily Value*

  • Total Fat: 44 g 67.69%
  • Saturated Fat: 6 g 30%
  • Cholesterol: 0 mg 0%
  • Sodium: 3541 mg 147.54%
  • Potassium: 57 mg 1.63%
  • Total Carbohydrate: 3 g %
  • Sugar: 0 g
  • Protein: 1 g
  • Vitamin A: 0.9%
  • Calcium: 17 mg 1.7%
  • Iron: 1 mg 5.56%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
44
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Guwar Phali
Save RecipeSave Recipe

Ingredients

  • 1 pound Guwar (a flat bean approximately 4” long
  • 2 tablespoons coconut oil
  • 1 medium-sized onion, chopped
  • 1 tablespoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon chili powder
  • 1 tablespoon Katchri*
  • ½ cup non-dairy plan unsweetened yogurt

Instructions

  1. Wash Guwar, trim off both ends, and pat dry.
  2. Heat coconut oil in cast iron fry pan using medium heat.
  3. Add onion and cook until tender and caramelized. Do not short-circuit this step. You want to slowly cook and caramelize the onions as this is a large part of the flavor development.
  4. Add the cumin, turmeric, chili powder, and Katchri. Cook until fragrant, and the oil has the appearance of ‘splitting’.
  5. Add the yogurt, and cook until the sauce tightens.
  6. Add the guwar, cover the pan with a lid, and cook until the guwar is tender but still has a ‘bite’.

Notes

*Katchri Power is a sour-tasting spice made from a small brownish-yellow melon indigenous to Rajasthan

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 421
  • % Daily Value*

  • Total Fat: 41 g 63.08%
  • Saturated Fat: 31 g 155%
  • Cholesterol: 0 mg 0%
  • Sodium: 409 mg 17.04%
  • Potassium: 211 mg 6.03%
  • Total Carbohydrate: 14 g %
  • Sugar: 0 g
  • Protein: 6 g
  • Vitamin A: 17.62%
  • Calcium: 72 mg 7.2%
  • Iron: 6 mg 33.33%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
42
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Stuffed Green Chilis
Save RecipeSave Recipe

Ingredients

  • 12 long green chilis
  • 1 tablespoon cumin powder
  • 1 tablespoon amchur* powder
  • 1 tablespoon coriander powder
  • 1 teaspoon black pepper
  • ½-1 teaspoon red pepper
  • 1 tablespoon sea salt
  • 2 tablespoons coconut oil

Instructions

  1. Using a paring knife, slice an opening down the length of the chilis being careful not to slice it in half. You just want to slice it to create an opening so you can stuff the spices into the chilis.
  2. Mix the spices together, then stuff the spice blend into the chilis along the slice.
  3. Melt coconut oil in a large frying pan that has a lid. When the oil is hot, place the chils into the oil and toss them carefully to coat. Put the lid on the pan, and turn the heat to just below medium high and cook until the chilis are slightly charred and tender.

Notes

*a dried spice, made from dried green mangoes, commonly used in savory Indian cooking.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 274
  • % Daily Value*

  • Total Fat: 28 g 43.08%
  • Saturated Fat: 23 g 115%
  • Cholesterol: 0 mg 0%
  • Sodium: 6183 mg 257.63%
  • Potassium: 178 mg 5.09%
  • Total Carbohydrate: 5 g %
  • Sugar: 0 g
  • Protein: 1 g
  • Vitamin A: 6.12%
  • Calcium: 82 mg 8.2%
  • Iron: 4 mg 22.22%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
45
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Tindora
Save RecipeSave Recipe

Ingredients

  • 1 pound Tindora (a small green vegetable which look similar to small cucumbers
  • approximately 2” long)
  • 2 tablespoons coconut oil
  • 1 tablespoon cumin seeds
  • 2 teaspoons turmeric

Instructions

  1. Wash, pat dry, and slice tindora in half lengthwise.
  2. Heat coconut oil in cast iron frying pan on medium high heat.
  3. Add cumin seeds and toast until you hear them begin to pop, but not burn.
  4. Add turmeric and cook until aromatic but not burned.
  5. Add Tindora, and toss to coat with coconut oil and spices. Reduce heat to medium, put lid on pan, and cook until tindora is tender, approximately 15-20 minutes.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 461
  • % Daily Value*

  • Total Fat: 33 g 50.77%
  • Saturated Fat: 23 g 115%
  • Cholesterol: 0 mg 0%
  • Sodium: 1427 mg 59.46%
  • Potassium: 92 mg 2.63%
  • Total Carbohydrate: 22 g %
  • Sugar: 0 g
  • Protein: 3 g
  • Vitamin A: 0%
  • Calcium: 8 mg 0.8%
  • Iron: 4 mg 22.22%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
46
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

Potatoes and Long Beans
Save RecipeSave Recipe

Ingredients

  • 3 tablespoons oil
  • ½ teaspoon cumin seeds
  • ½ teaspoon turmeric
  • ½ - 1 teaspoon salt
  • 2 medium-sized potatoes; peeled, washed and diced small.
  • 1 pound long beans, cut into one-inch lengths, washed and drained.
  • ½ - 1 teaspoon crushed red pepper
  • ½ teaspoon Anardana*

Instructions

  1. Over medium heat, heat a heavy bottom wok, add the oil.
  2. When it heats, add the cumin seeds, salt and turmeric.
  3. Keeping heat medium and once the cumin starts to sputter, add the diced potatoes. Saute potatoes until they begin to turn slightly golden.
  4. Add the cut beans and continue to stir at intervals.
  5. When the beans start to soften, add the crushed red pepper and Anardana
  6. Continue to stir for a minute or so to incorporate the pepper and Anardana.

Notes

*An Indian spice made of dried, ground Pomegranate seeds.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 459
  • % Daily Value*

  • Total Fat: 44 g 67.69%
  • Saturated Fat: 6 g 30%
  • Cholesterol: 0 mg 0%
  • Sodium: 4891 mg 203.79%
  • Potassium: 77 mg 2.2%
  • Total Carbohydrate: 18 g %
  • Sugar: 8 g
  • Protein: 5 g
  • Vitamin A: 22.46%
  • Calcium: 81 mg 8.1%
  • Iron: 2 mg 11.11%
  • * Percent Daily Values are based on a 2000 calorie diet.


    Click Here For Full Nutrition, Exchanges, and MyPlate Info
7.8.1.2
47
https://www.veganification.com/the-guru-and-her-disciple-id-like-you-to-meet-sue-part-2/

*An important aspect of sharing original recipes is to give proper credit to the author(s) of the recipe(s).  I hope that you enjoy using these recipes and making them your own; but please do so with that integrity in mind. With much gratitude. - Linda

Leave a Reply