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I decided to make couscous today but wanted to add some proteins and nutrition to it. What can be more apt than lentils and butternut squash? It is a good source of fiber vitamin C, manganese and potassium. It is also an excellent source of Vitamin A It tastes better with a dash of cinnamon and nutmeg. So, here’s the version of my couscous with vegetables.
Ingredients
- Couscous – 1 ½ cups
- Butternut squash – 1 cup (cubed into small pieces)
- Zucchini- 1 (cubed finely)
- Bell pepper – 1 (cubed)
- Lentils – ½ cup (soaked for 2 hours and cooked till soft, not mushy)
- Onion – 1 (chopped)
- Garlic – 2 (minced)
- Scallions- 1 bunch (chopped)
- Chili flakes- 1 teaspoon
- Cinnamon – 2 (½ inch piece)
- Nutmeg powder – ¼ teaspoon
- Dried oregano – 1 teaspoon
- Raisins – 4 tablespoons (optional)
- Salt to taste
- Olive oil – 2 tablespoons
Directions
1. Cook couscous in 3 ¼ cups of water / vegetable stock. Cook for 5 minutes and switch off the stove. Fluff the couscous with a fork. (The ratio for couscous to water is 1:1 ½). Set aside.
2. Set a pan, add oil. Once hot, add cinnamon sticks and minced garlic along with chopped onions. Stir fry until onion becomes translucent.
3. Stir in chili flakes, oregano and nutmeg powder. Stir in chopped zucchini and bell pepper and butternut squash. Let them cook for 5 minutes until tender but not mushy. Stir occasionally.
4. Now add cooked lentils, raisins and scallions. Add salt stir fry for a couple of minutes. Add the cooked couscous and toss well. Turn the flame down. Serve warm.
Notes
1. Half cup of toasted almonds can be added for the crunchy taste.
2. Garbanzo beans can be added in place of lentils.
My another version of couscous.
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This is a twist to the ordinary rice noodles/ idiappam. Usually “idiappam” is seasoned with lemon juice or coconut milk and sugar. Here I have seasoned the rice noodles with spiced up tomato puree.
Ingredients
- Rice noodle – 1 packet(cook according to direction)
- Tomatoes- 2 or 3( boil tomatoes, remove the outer skin and puree the tomatoes well )
- Peas – ¾ cup (cook until it is tender)
- Fennel seeds- 2 teaspoons
- Chilly powder- 2 teaspoons
- Coriander powder- 3 teaspoon
- Turmeric powder- 1 teaspoon
- Ginger – 2 pods, minced
- Garlic – 1 tsp, grated
- Onion – 1 (cut into length wise)
- Green Onion – 2 ( to garnish)
- Oil – 2 tablespoon
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Salt to taste
Directions
1. In a deep bottom pan, add oil and splutter fennel seeds,
2. Add onions, ginger and garlic and cook till onions become translucent.
3. Now add the tomato puree. Stir in coriander, chili, turmeric powders and salt.
4. Stir in thawed green peas. Cook it for five minutes.
5 .Now stir in the separated cooked rice sticks into the tomato mix and cook well for 5 minutes. Toss well until the ingredients are well blended.
6. Garnish with green onions and serve hot.
Notes:
1 .You can add soy chunks, beans or veggies such as cauliflower and peas to add nutritional elements to this recipe.
2. If you don’t have rice noodles, you can use 1 cup of cooked rice instead.
To prepare rice noodles at home, refer to the post Rice Noodles and Stew
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All of us are great fans of Thai cuisine in our house. If asked to pick a restaurant to dine, all of us would unanimously vote for Thai restaurant. There is something magical about the Thai food. Green curry, red curry, yellow curry are all time favorite and noodles and pad thai are no lesser attractions. Here is my version of palatable Pad thai.
Ingredients
- Flat rice noodles – 1 pack
- Tamarind concentrate – 2 teaspoons (if using regular tamarind, use a small marble size, soak in water, extract the tamarind juice)
- Brown sugar – 1 tablespoon
- Agave nectar/ maple syrup – 2 teaspoons
- Chili flakes/ chili sauce – 1 teaspoon (if you want more heat, add ½ teaspoon more)
- Soy sauce/ tamari sauce – 3 to 4 tablespoons
- Tofu (firm) – 14 to 16 ounces (cubed)
- Red onion – ½ (cut into thin slices)
- Garlic cloves – 3 (chopped)
- Scallions/ green onions – 1 bunch (separate green parts and white parts and chop them)
- Carrot – 1 (shredded) ( optional)
- Bean sprouts – 1 cup
- Cilantro – ¼ cup
- Roasted peanuts – ¼ cup
- Vegetable oil- 2 tablespoons
Directions
1. Cover noodles with very hot water. Stir in to separate. Soak noodles for 25 to 30 minutes. Do not over soak. Drain noodles and set aside.
2. In a small bowl, whisk agave nectar, tamarind concentrate, soy sauce/tamari, chili flakes/chili sauce.
3. Heat wok, add 1 tablespoon of oil, and stir fry tofu for 4 minutes, browning all sides equally.
4. Stir in 1 more tablespoon of oil and stir fry onions, for a minute. Stir in chopped garlic and stir fry for 30 seconds.
5. Add noodles and sauce mixture and stir fry until noodles are evenly coated with sauce.( keep turning noodles over to absorb sauce evenly).stir fry for 2 more minutes
6. Add scallions, bean sprouts and carrot and stir fry until all the ingredients are well combined and heated through.
7. Switch off stove, transfer pad thai to plates, garnish with roasted peanuts, cilantro and serve with lemon wedges.
This is my entry to Priya’s event It’s a vegan world- Thai and Vaishali’s Vegan world.
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Why do you go for Chinese take out when you can prepare them yourselves with restaurant flavor and taste?
Here is a fat free version of a Chinese favorite. I am using eggless Chow Mein which are in light yellow color and are made of durum wheat flour.They are available in oriental markets, health food stores and many large super markets. If you cant find them substitute spaghetti.
Ingredients
To cook noodles
- Chow Mein noodles – 1 pack (8 to 10 ozs)
- Low sodium soy sauce – 1 tablespoon
- Garlic – 3 pods (minced)
- Ginger – 1 inch piece (minced)
- Rice vinegar – ½ teaspoon
Directions
1. Cook noodles according to the package directions until tender. Drain set aside.
2. Set a wok. Add a tablespoon of sesame oil. Once hot add minced garlic and ginger. Fry well. Stir in noodles, fry for 2 minutes, stirring continuously until you get nice aroma. Add soy sauce and rice vinegar and fry for couple of minutes. Set them aside.
Vegetables for Chow Mein
- Onions – 1 (sliced lengthwise)
- Mushrooms – 1 cup (sliced lengthwise)
- Broccoli – ½ head (cut into florets)
- Celery – 1 stalk (chopped)
- Bell pepper – 1 (cut in lengthwise)
- Carrot – 1 (shredded)
- Cabbage – ½ cup (shredded)
- Bean sprouts – 1 cup
- Chili sauce – ½ teaspoon (if u prefer spicy make it 1 tsp of chili sauce)
- Tamari sauce/ soy sauce – 1 tablespoon
- Vegetable oil – 1 tablespoon
Directions
1. In a wok or large frying pan over high heat, warm oil. Stir in carrots and celery. Stir fry for 2 minutes.
2. Add sliced mushrooms and stir fry for 5 more minutes. stir in bell pepper and cabbage , broccoli. Add tamari sauce and chili sauce and stir fry veggies for a couple of minutes. Sprinkle a dash of salt. Stir in bean sprouts and fry for 2 more minutes.
3. Add cooked noodles and toss well until the veggies are well blended with noodles.
4. Switch off the stove and serve warm.
Notes
1. Zucchini and water chestnuts can be added.
2. Napa cabbage can be used in place of ordinary cabbage.
3. Sesame oil is important as it enhances the flavor and taste of chow mien.
4. To stir fry veggies peanut oil can be used in place of vegetable oil.
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Well, I have been waiting to make this dish. Pasta is my favorite and I wanted to load it up with a healthy soybean and make it more healthylicious.
Edamame is commonly known as “soy bean” harvested at the peak of “ripening”, before it reaches “hardening” time. Edamame is a complete protein, containing all amino acids, and is an essential source of Protein, fiber, essential fatty acids and isoflavones and are loaded with vitamin A, vitamin C and iron. Half cup of edamame contains just 120 calories making it a healthy pick.
Ingredients
- Whole wheat pasta – 3 cups
- Edamame – ½ cup
- Spinach – 1 cup (chopped finely)
- Onion – 1 (chopped)
- Tomato – 1 (chopped)/ sundried tomato – 4
- Garlic – 2 pods (minced)
- Chili flakes- ½ teaspoon
- Salt to taste
- Olive oil- 2 table spoons
Directions
1. Boil water and cook pasta according to the package directions. Drain and set aside.
2. In another pot boil water and add edamame. Let it cook for 5 minutes. Drain the water, cool it and shell the pods.
3. I used sundried tomato so I soaked it in hot water for 5 minutes and chopped them into pieces.
4. Set a non stick skillet and add olive oil. Add garlic and cook for 20 seconds. Stir in onions and red chilis flakes and cook till onion becomes translucent.
5. Add chopped spinach and cook till they are wilted. Add tomatoes and cook for 2 more minutes.
6. Stir in edamame and drained pasta and toss well until ingredients are mixed. Add salt. Cook until everything is warmed.
7. Switch off the stove and serve warm.
This is my entry for Coco Cooks MLLA 10th serving and Susan’s My Legume Love Affair-The Host Lineup
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Everyone loves pasta! Here is the recipe for an easy to make, tasty and nutritious pasta. Soy chuncks, green peas and almonds – all these ingredients make this pasta protein-rich.
Ingredients
- Pasta 2 cups
- Tomato or Pasta sauce 1/2 lb ( 5 oz of tomato with sautéed onion and garlic sauce)
- Soya chunks 3/4 cup ( soak in hot boiled water mixed with little salt for 15 to 20 minutes)
- Green peas. ½ cup
- Pepper ½ tablespoon
- Thyme leaves ½ tablespoon
- Small onion 1(cut into length wise)
- Garlic pods 2(crushed)
- Olive oil 2 tablespoon
- Coriander leaves and silvered almond slices (roast the almonds with little oil as needed)
Directions
1. Cook pasta according to package instructions and drain the water. Store 3/4 cup of water for later use and discard the remaining water.
2. In another pan, cook the green peas till it becomes tender and keep it aside.
3. Remove the soya chunks from water and squeeze out any remaining water from it. Cut them length wise or you can crumble the soya chunks with the food processor (this recipe uses whole soya chunks)
4. Heat oil in heavy nonstick bowl over medium-high heat and add onion, garlic and sauté them.
5. Add the Soya chunks, green peas to this mix along with pepper, thyme leaves and pasta sauce and cook for 15 minutes until all flavors are well blended. Add the saved pasta water if needed.
7. Add pasta and cook for 5 more minutes.
8. Remove it from heat and garnish with coriander leaves and almonds.
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It so happens that you want to cook a good dinner but don’t want to spend too much time. Frozen veggies are life savers in times like these. We are great lovers of pasta and my son loves his pasta with little heat in it. Here is a version of pata with two types of pasta shells (to add some variety and excitement for kids) and stir fry veggies.
Ingredients
- Pasta- 4 cups ( Use two different varieties if you want. Cook according to the pack instructions).
- Mint leaves- ½ cup ( washed )
- Biryani masala powder or curry powder– ¼ tsp.(optional)
- Italian seasoning – 1 tsp.
Directions
- Set a deep bottomed pan and add olive oil. Add the garlic once the oil is hot. Take care not to burn them. Stir in the red chilies and onions and fry till they are cooked.
- Add the mint leaves and fry till the leaves wilt. Stir in the thawed veggies and fry for a couple of minutes (.if using biryani masala add it now) Add salt.
- Ladle the cooked pasta from the boiling water so that the pasta is not dry and has soft, yet firm texture.
- Add the pasta, toss with the vegetables and sprinkle the Italian seasoning.
Your taste buds will encounter the flavor twist from mint leaves and biryani masala. If you don’t care for biryani flavor, just don’t use it and yet you will have a tasty dish.
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Couscous, coarsely ground semolina pasta, is easy to cook and can come under quick fix meal. Couscous doesn’t have a distinct flavor on its own, but can fuse with any kind of flavor – and is a versatile dish. I will be sharing with you more varieties of couscous dishes soon.
For this version, I have used butter beans – for its protein content and carrots for veggie porition. The nutty taste from butter beans, sweet notes from carrot , the subtle taste of curry powder make this dish very much delectable and your taste buds will be pleased with the tasty couscous!
Depending on whether your bought the traditional or instant couscous, cook couscous according to the instructions given on the pack.
Ingredients
- Couscous- 5 oz
- Carrots – 2 (cut into small cubes).
- Butter beans- 1 can (thoroughly rinsed).
- Onion – 1 (finely chopped).
- Garlic – 2 cloves (minced).
- Curry powder – 1/ 2 tsp.
- Vegetable broth or water – 1 cup.
- Salt to taste.
- Vegetable oil – 1 tsp.
Directions
1. In medium skillet, heat oil, add garlic and onions. Once the onions turn translucent add carrots and cook for another 3 to 5 minutes.
2. Once the carrots are tender, add butter beans and sauté for 2 more minutes.
3. Add ½ tsp of curry powder and fry till the raw smell goes away.
4. Pour vegetable broth or water according to the package instructions for the amount of dry couscous you are about to cook.
5. Bring the broth to boil and stir in the couscous. Let stand for 5 minutes or until water is absorbed. Fluff couscous with fork.
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Rice noodles, known by many names – Idiyappam/ Sevai/ Sandhavai/ Rice noodles/ String hoppers/ noolappam is a creditable dish of South India. You can call this dish as a comfort food.
Making this dish used to thrill me when I was young. I get excited to see the noodles come out like thin threads from the instrument. But making this dish then, was tedious job. Rice has to be soaked and ground into watery batter, and then fried in the pan for the water to evaporate and then steamed and then pressed in the equipment specially meant for it.
But now, it has become easy with the readily available rice flour in the market, and not to tell about the easy press. Potato stew or kurma serve as a tasty accompaniment to this. I made potato stew to go along with the idiyappam and it turned out to be very tasty and lipsmacking.
Rice Noodles
Ingredients
- Rice flour – 2 cups. ( store-bought idiyappam flour)
- Water – 4 cups
- Salt to taste
- Vegetable oil- 2 tsps
Directions
1. Bring 4 cups of water to boil. Add salt and oil. When the water boils, add the rice flour litlle by little and knead it into a smooth dough. Grease the “idiyappam press” and fill the press with the dough and press in circles on the idli plates. Steam it for 12 mts .Allow it to cool and transfer it into the serving bowl.
You could buy frozen idiyappam and can either steam or microwave it and skip all the above steps.
Potato stew
Ingredients
- Potatoes- 4 chopped into cubes. (You can use cauliflowers and carrots along with potatoes)
- Onion – 1 chopped
- Green chilies- 4 (slit)
- Ginger garlic paste- 1 tsp
- Cardamom- 2
- Cinnamon stick- 1 piece
- Bay leaf- 1
- Coconut milk – 1 cup. ( available in cans)
- Salt to taste.
- Vegetable oil/ canola oil/ olive oil- 2 tsp
Directions
1. Add some oil to the pan. Splutter the cardamom, cinnamon and bay leaf. Stir in the onions along with the chilies and ginger garlic paste. Let the onions become translucent.
2. Add the potatoes and veggies and sauté them for 3 to 5 minutes. (don’t brown the potatoes).
3. Add the coconut milk and simmer the stove. If you think coconut milk is too thick, add half cup of water. Bring it to boil in low flame and switch off the stove.Add salt and mix well.
Garnish with coriander leaves and serve with rice noodles.
Notes
1. Don’t cook the coconut milk much as it will lessen the taste.
2. Add salt only after switching off the stove . Salt will curdle the coconut milk if added earlier.
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Pasta is a versatile dish that can be incorporated any kind of flavor, making the dish pleasing and palatable. Being pasta lover, I often cook it with different combination of ingredients. I have given my favorite recipe here. Hope you find this pleasing and palatable too.
Ingredients
- Pasta - 4 cups ( I prefer to use whole grain pasta to get some fiber into the meal)
- Colored bell peppers - cubed into pieces. ( I used red, yellow, orange and green - Bell peppers are great source of vitamin C. Green peppers have twice the amount of vitamin C by weight than citrus fruits, and this powerful punch of vitamin C acts as an antioxidant. Red bell peppers have three times vitamin C and eleven times more beta carotene than green bell peppers. )
- Onion – 1 (chopped).
- Garlic cloves – 2 ( grated - grating the garlic enhances the flavor of pasta)
- Plain tomato sauce – 5 tbsp
- Crushed red pepper – 1 tsp
- Italian seasoning – 1 tsp
- Curry powder – 1/2 tsp
- Olive oil (extra virgin – try to use extra virgin whenever you can. It contains less than 0.8% acidity, no refined oil and has a superior taste. ) – 3 tsp
- Salt to taste
Directions
1. Cook the pasta according to the package instructions. Set aside.
2. In a pan, heat the olive oil and add the grated garlic and onions. once the onions become translucent add crushed pepper and curry powder and italian seasoning.
3. Add bell peppers and stir fry them for 3 to 4 minutes.
4. Now add the tomato sauce and stir well. Bring the flame to medium heat and let the veggies cook in tomato sauce for 5 minutes.
5. Add salt and stir in the cooked pasta. Mix well.
Clashing and colorful pasta is ready. When use curry powder, it enhances the flavor and aroma.
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