Warm Indian Recipes for Cool Autumn Weather

While preparing for my Whole Foods Production class that I teach at Bastyr University, I came across a menu that was a hit last year - so, I thought I’d share it with you.  It’s the perfect dinner now that the weather is turning cooler.

I love Indian food - it’s rich in flavor and filling from the high-fiber ingredients like beans, vegetables and rice. I adore any kind of yogurt cucumber sauce so I always have raita on hand to cool down the heat from all of the Indian spices. (If you’re bored with your cooking, I highly recommend investing in some Indian spices from a reputable vendor - try to buy small amounts since they fade in flavor over time).

And for those of you who want to start integrating more whole grains into your diet, I included a basic recipe for brown rice. I prefer long-grain brown rice over short-grain, since long-grain is a little less chewy. You can cook it in a rice cooker and make extras to keep in the fridge for last minute meals. Of if you prepare it on a stove, remember to never stir it (or any other whole grains!) while it’s cooking. Check to see if it’s done by sliding a knife down the side of the pan and pushing the rice away to see if there is still water in the bottom of the pan. If there is just a little bit of water left, turn the heat off, leave the lid on and let the rice finish cooking on it’s own. Wait about 10 minutes and then stir and fluff with a fork before serving. Enjoy!

Chana Masala (Curried Chickpeas)
Served with rice, this delicious vegetarian dish is hearty enough to be served as a main course. However, it’s also great served with a variety of other dishes such as dal and grilled pappadums.

2 large onions, finely diced
5 tablespoons ghee (or clarified butter)
1/4 tsp kosher salt
4 on-the-vine tomatoes (approx. 3 cups), cored and cut into medium dice
2 - 14 ounce cans chickpeas
1 1/2 teaspoon coriander seeds
1 teaspoon cumin seeds
3 cloves garlic, crushed into a paste
1 1/2 inch piece ginger, minced
2 green small green chili pepper, minced
1/4 teaspoon ground cayenne
1/2 teaspoon turmeric
1/8 teaspoon Kashmiri powder
1 teaspoon kosher salt
1/3 cup water

Garnish:
Juice of 1 lemon
3/4 cup whole milk plain yogurt
1/4 cup fresh cilantro, roughly chopped

Heat large, heavy-bottomed pot over medium-low heat and melt ghee. Add the onions followed by salt. Cook for about 30 minutes, stirring occasionally, until soft and golden.

Drain and rinse the chickpeas under cold water and set aside. Using a spice grinder or mortar and pestle, finely grind coriander and then add cumin and grind.

When onions are soft and golden, add garlic, ginger and chilies. Stir to coat with ghee and let cook for a minute or so until they release their aroma. Then add the coriander, cumin, cayenne, turmeric, and Kashmiri powder and fry just until they release their fragrance.

Turn heat up to medium, add tomatoes and stir to combine. Add salt and cook until the tomatoes start to break down and soften, about 10 minutes. Once the tomatoes are soft, add the chickpeas and water. Stir to coat with onions and spices. Bring the mixture to a quick boil and turn down the heat to low.

Cover but leave the lid slightly ajar. This will allow the moisture to evaporate very slowly, while the chickpeas cook. Simmer and cook for about 20 minutes in total, stirring occasionally to ensure nothing is sticking. After about 10 minutes, check to see how much moisture remains. If there is still moisture, continue to cook.

When it’s reduced and thickened with just a little liquid left, squeeze the lemon juice over top and cook for another minute or so. Turn off heat and stir in yogurt. Just before serving, fold in cilantro and test for seasoning. Adjust seasoning accordingly and serve warm over rice.

Preparation time: 1 hour
Serves 4-6
Recipe adapted from the online cooking school, www.rouxbe.com, where you can view the video of this recipe.

Cucumber Raita
Raita is used in Indian cuisine as a cooling balance for spicy dishes. Try it with curries or as a condiment for grilled meat or poultry.

1 cup whole milk plain yogurt
1 tablespoon lime juice
1 small clove garlic, minced
1 small cucumber, peeled, seeded and diced
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons chopped fresh mint
Combine yogurt, lime juice, garlic, cucumber, cumin, salt, pepper and mint in a small bowl. Serve immediately or cover and refrigerate for 30 minutes to allow flavors to blend.
Make ahead tip: Cover and refrigerate for up to 2 days.

Preparation: 10 minutes
Yields 1 1/2 cups
From EatingWell Magazine Spring 2003

Brown Rice

1 cup brown rice
1 ¾ - 2 cups water (pinch sea salt)

Rinse and drain rice. Place rice in pot with and water; bring to boil. Turn heat low. Cover pan and let rice simmer for 45-50 min. or until water is absorbed. Don’t stir while cooking.

Preparation time: 40 minutes
Serves 2-4
Recipe from Feeding the Whole Family by Cynthia Lair (Moon Smile Press, 1998) and co-host of the online cooking show, Cookus Interruptus