Rainbow Food

For
The
The Vegan Palate!
Vegan Palate!

Pramoda Chitrabhanu
New York Times lauded Cook
Author of Foods of Earth Tastes of Heaven
 Rainbow Food
For
The Vegan Palate!

Pramoda Chitrabhanu
New York Times lauded Cook
Author of Foods of Earth Tastes of Heaven
 Rainbow Food For The Vegan Palate
Pramoda Chitrabhanu

Published by
Jain Meditation International Center
New York, New York
USA.

**************

First Published in May, 2015

Copies 1500

ISBN Number: 1-59406-082-7

ISBN Number: 978-1-59406-082-3

Book Design:
Sudhir Belani and Tushar S. Thombare

**************

Available at:
E-1, Queens View,
28/30 Walkeshwar Road,
Mumbai-400 036
Tele No. 2367 3355 or 99207 30014
Email : [email protected]

**************

All the proceeds of this book will go towards promoting the work of
Ahimsa, compassion and advocacy of animal rights.
 Rainbow Food For The Vegan Palate
Pramoda Chitrabhanu

Published by
Jain Meditation International Center
New York, New York
USA.

**************

First Published in May, 2015

Copies 1500

ISBN Number: 1-59406-082-7

ISBN Number: 978-1-59406-082-3

**************

Available at:
JAINA Jivdaya Committee
Federation of Jain Association in North America
5308 East 80th place
Tulsa, OK 74136.
Tele No: 918-398-6024
Email: [email protected]

**************

All the proceeds of this book will go towards promoting the work of Ahimsa,
compassion and advocacy of animal rights.
 “Gratitude is the fairest blossom
which springs from the soul.”

- Henry Ward Beecher

Dedicated To
Farmers
Grains And Seeds
Vegetables
Fruits And Trees
They Who Have Sacrificed
To Satisfy Our Needs
 Table of Contents
Introduction 1
From You I Receive To You I Give 3
Food as a means to Spiritual Progress 4
Foreword by Michael Tobias 5
Foreword by Neal Barnard, M.D. 7
Foreword by Dr. Will Tuttle 10
My Journey from Vegetarianism to Veganism 13
What is Veganism? 16
Why Veganism? 17
Pure & Wholesome Diet 19
Color Your Plate 22
Nine Best Edible Natural Oils around the World 25
DRINKS AND BEVERAGES 29
Avocado Milk Shake 30
Banana Basil Drink 31
Banana Guava Shake 32
Blueberry Coconut Smoothie 33
Blueberry Cranberry Smoothie 34
Coconut Fizz 35
Falooda Drink 36
Mango Lassi 38
Mango Shake 39
Orange Julius 40
Peachy Watermelon Smoothie 41
Spiced Almond Drink (Thandai) 42
Spiced Coconut Milk (Masala Chhash) 43
Spiced Indian Tea (Masala Chai) 44
CHUTNEYS AND SAUCES 45
Coconut Chutney 46
Coriander Chutney (Kothmir ni chutney) 47
Date Sauce (Khajur ni chutney) 48
Idli Chutney 49
Mango Salsa 50
Mint Chutney (Phudina ni chutney) 51
Sweet Fruit Chutney 52
Sweet ‘N Sour Raisin Chutney 53
Vegan White Sauce 54
 Table of Contents
STARTERS AND SNACKS 55
Baked Vegetable Lentil Cake (Handvo) 56
Broccoli Peanut Noodles 58
ChickPea Flour Crepes (Besan Pudla) 59
Chickpea Flour Rolls (Khandvi) 60
Dal Ball With Yogurt (Dahi Pakodi) 62
Green Peas Cake (Vatana Na Dhokla) 64
Lentil Ball in yogurt Sauce (Guilt Free Dahi Vada) 66
Rice and Lentil Cake (Khatta Dhokla) 68
Rice Cake (Idli) 70
Spiced Corn with Pomegranate (Masala Makai) 71
Spiced Puffed Balls (Masala Paniyaram) 72
Spicy Tomato Cream Pasta 73
Spongy Lentil Cake (Khaman Dhokla) 75
Stuffed Crepe (Pudla) 77
Vegetable Flattened Rice (Vatana Poha) 79
Yellow Split Pea Balls (Chana dal vada) 80
RAITAS AND SALADS 82
Avocado and Tomato Salad 83
Banana-Cucumber in Yogurt (Paka kela kakadi Raita) 84
Blueberry Mango Spinach Salad 85
Broccoli with Mayonnaise Salad 86
Cabbage and Green Capsicum Salad 87
(Kobi Shimla Mirchi Kachumber)
Cabbage - Apple Salad 88
Chick-Pea Salad 89
Coconut-Pomegranate Raita (Nariyal-Dadam Raita) 90
Lime & Peanut Coleslaw 91
Red and Green Grape Salad (Lal ane Lili Draksh Raita) 92
Summer Broccoli Salad 93
Tomato Yogurt (Tomato Raita) 94
PULSES, DALS, LENTILS, SOUPS 95
Black-Eyed Beans (Chawla) 96
Brown Masoor Dal with Orange Juice 98
Butternut Squash Soup 100
Cream of Asparagus Soup 101
Fenugreek Lentil Curry (Dal Methi) 103
 Table of Contents
Fenugreek with Lentils ( Kasoori Methi with Dal) 105
Kidney Beans (Rajma) 107
Lentils and Spinach (Dal Palak) 109
Mixed Lentil Curry (Trevati Dal) 111
Rich Lentil Curry (Dal Makhani) 113
Spiced White Lentil (Masala Urad Dal) 115
Stir Fry Lentils (Dal Fry) 117
Sweet Corn Soup with Vegetables 119
Tadka Dal 120
Yogurt Soup (Gujarati Kadhi) 122
Yogurt with Gram Flour Dumplings (Kadhi Pakora) 124
VEGETABLE DISHES 126
Baked Broccoli 127
Bottle Gourd with Chana Dal 128
Butternut Squash Stir-fry Vegetable 129
Cauliflower and Peas Vegetable (Phoolgobi Vatana) 131
Cauliflower Curry 133
Cauliflower with Edamame 134
Chickpeas with Spinach (Chana Palak) 136
Coconut Corn 138
Corn and Spinach with Cream 139
Corn Methi Masala 140
Crispy Fry Okra (Kurkuri Bhindi) 142
Fried Okra with Yogurt (Dahi Bhindi) 144
Gatta Nu Shak 145
Green Beans with Toasted Sesame 147
Indian Spiced Chickpeas (Masala Chana) 148
Mustard Green Vegetable (Sarson ka Saag) 150
Okra with Tomatoes (Bhindi Tomato) 152
Peas with Soya Paneer (Matar Soya Paneer) 153
Snow Peas with Yellow Peppers 154
Spiced Tofu with Tomato Gravy 155
Spicy Green Beans (Masala Phansi) 157
Spinach Tofu (Palak Soy Paneer) 159
Stir Fry Asparagus 160
Stuffed Bell Peppers (Bharela Shimla Marcha) 162
Tofu Makhani 163
 Table of Contents
Vegetable Korma 165
Yellow Squash with Zucchini 167
RICE DISHES 168
Black Bean and Quinoa pilaf 169
Brown Coconut Rice 170
Chick-Pea Pullav 171
Cracked Wheat Upama (Ghaona Fala No Upama) 172
Cumin Rice (Jeera Pullav) 173
Fresh Coriander Rice 174
Khichadi 176
Mexican Rice 178
Spicy Couscous with Chickpeas 180
Spinach Corn Rice 181
Sweet Saffron Rice 182
Vermicelli Pulao 183
DESSERTS 185
Almond Chocolate Mousse 186
Avocado Pudding 188
Badam Halwa 189
Badam Katli 190
Baked Pineapple Tofu Squares 191
Besan Burfi 192
Chocolate Cake 194
Chocolate Frosting for Cakes 195
Coconut Fudge (Kopra Pak) 196
Cream of Wheat Halva (Suji Halva) 197
Creamy Coconut Pudding (Kheer) 198
Crunchy Square Treat 199
Crushed Walnut Fudge 200
Fudge Brownie 201
Gram Flour Fudge (Mohanthal) 202
Gulab Jamun 204
Home Made Ice Cream 206
Mango Delight 207
Orange Fudge (Santra ni barfi) 208
Peanut Butter Cookies 209
Plain Chocolate Cake 210
 Table of Contents
Rice Pudding (Kheer) 211
Soy Paneer Squares in Soy Milk Sauce (Ras Malai) 212
Sweet Saffron Yogurt (Shrikhand) 213
Tofu Pudding (Soy Paneer Kheer) 214
BREADS 215
Banana Bread 216
Blueberry Muffins 217
Cauliflower Paratha 218
Corn Roti (Makai Ki Roti) 220
Fried Chapatis (Plain Parathas) 221
Indian Flat Bread (Chapati) 223
Indian Puffed Bread (Puris) 225
Split Green Mung Dal Pancakes (Moong Dal Chilla) 227
Cinnamon Raisin Walnut Bread 229
Miscellaneous 230
Alternative for Dairy Milk 231
Almond Milk 231
Cashew Milk Blend 231
Rice Milk 232
Sesame Milk 232
Oatmeal Milk 233
Home Made Soy Milk 234
Home Made Soy Yogurt 235
Non-Dairy Yogurt 236
What is Garam Masala 237
Gujarati Garam Masala 237
Punjabi Garam Masala 239
Green Masala 240
Milk Masala: 241
Tea Masala (Chai Masala) 242
List of Spices 243
VEGAN SUBSTITUTES 244
What Don’t Vegans Eat? 247
Measurements 251
Acknowledgments 252
 Mrs. Pramoda Chitrabhanu
A Global Personage
Born and brought up in a traditional Jain family, Mrs.
Pramoda Chitrabhanu developed an interest in the
philosophy of 'Reverence for all Life' from early
childhood. She had read in the scriptures that Ahinsa or
non- violence is the sheet-anchor of Jainism. For Jains
Ahinsa is Paramo Dharma. Ahinsa is the supreme virtue
or religion. Tirthankar Mahavir said, " If you kill someone,
it is yourself you kill. If you overpower someone, it is
yourself you overpower. If you torment someone, it is
yourself you torment. If you harm someone, it is yourself
you harm."

This philosophy gave her the direction to study various other subjects in the field of
reverence for all life that enriched her vision and knowledge. This then led her to
practice the Dharma of Ahinsa, Love and Compassion.

After graduating from Mumbai University, where she majored in psychology, she
developed an interest in the human life and its manifestations. She says, “Developing
self-love, self-confidence, love for family members and loving people around you is
very important. When one comes from a place of self-love without ego, then one
can act with integrity, compassion, respect and kindness towards all living beings.
Once one understands how important one's thoughts and words are, one will not
take one's actions in the world so lightly”.

Pramoda's main interest is to teach and help put the philosophy of Ahinsa into
everyday practice. She has dedicated her life to animal welfare, vegetarianism and
veganism. It is this interest that inspired her to spread the message of non-violence
to other parts of the world, because of which she is often referred to as “A Global
Personage”.

Pramoda is particularly interested in education, philanthropy, women's welfare and

animal welfare. She holds positions of inspiration and responsibility in many
humanitarian organizations, some of which are:

Jain International Meditation Centre - Mumbai – President

PETA - People for Ethical Treatment of Animals - India Chapter – Director
Vegetarian Society of Mumbai (Reverence for Life) – Founding Member
Beauty Without Cruelty – Active Member
Jain Meditation International Center - New York – Director
JAINA- Jain Associations in North America - Chairperson for eight years of the
Jiva Daya Committee of Jaina, and is now an advisor to the Jiva Daya
Committee.
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Pramoda has written well-researched, insightful and deeply touching books. Notable
among them are:

Foods of Earth: Tastes of Heaven – English

Book of vegetarian recipes - Gujarati Cuisine

Jain Symbols- English

Book on Evolution and Meaning of Jain Emblems

To Light One Candle - Mantras – Prayers - English

Co-authored with Clare Rosenfield

The Book of Compassion – English and Gujarati

Collection of articles on Ahinsa and Compassion
Co-authored with Pravin K. Shah

Antim Aradhana - Gujarati

Dark Truth behind the Milk Myth – English and Hindi

In the USA, Pramoda officiates annually at invited Forgiveness Festivals (Paryushan

Celebrations), lectures in Gujarati and English to Jains and Westerners, and tours
around to spread the message of Bhagwan Mahavir, the epitome of non-violence,
love and compassion.

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 From You I Receive To You I Give

Jane Wilson was a very dear friend of mine who inspired me to put this cook book
together.

She wrote this before she left the world and I would like to share it with you.

She said, “From You I Receive to You I Give is the theme of the book and this is the
purpose of the book.

People who buy this book are already open to the idea of their own evolution in
seeking ways to live and tread on this earth more gently, carefully and thoughtfully.

They are ready to take the next step and you are helping to make that possible.You
are acting as the conduit for the next step for them.

Pramoda you are encouraging them to “Eat to live, not live to eat.”You are teaching
them to understand that we need the food to nourish us, so we must be gentle with
the food we eat and be aware of the life of each grain, seed, fruit and vegetable that
we take. This brings the awareness of the connection of microcosm to macrocosm
and macrocosm to microcosm.

You are sharing with them that the food we eat as VEGANS can truly nourish us
spiritually, physically and emotionally because it is pure food, not tainted with blood
or violence abuse or cruelty.”

- Jane Wilson 2010

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 Food as a means to Spiritual Progress
Food provides us with more than the sum of its nutrients - protein, carbohydrates,
fat, vitamins, and minerals. Food is condensed and transformed energy. Eating is a
way to extract life sustaining energy from food. When we eat, we process and
absorb the forces of nature stored in our food.

What we choose to eat determines the quality of the nutrients and energy that we
bring into our body. We are affected quite differently by fresh, whole, live, organic
foods compared to processed foods containing the chemicals of artificial colors,
flavors, preservatives, pesticides, hormones, and antibiotics.

Think of the vital energy we get from organic foods which have either been freshly
harvested or which can create a plant from the whole grain or legume when
planted. In comparison, consider the energy one gets from eating meat and
processed foods which also gives one pesticides, hormones, antibiotics, preservatives
and artificial flavors and colors.

In addition to digesting the food, one's liver and kidneys must work harder to
process all these chemicals in meat and processed food, compared to organic food.
Furthermore, when one eats meat, one takes in the animal's energy, including the
energy of how it was raised and the fear and trauma of being slaughtered.

How does food affect our spirit? Our body's desire for food has its roots in our
soul's need for spiritual substance. Our attitudes and beliefs about ourselves and
what we eat determine the choices we make in what we eat.

As we grow spiritually, we often see our body as a temple in which our spirit dwells,
and we realize our connection with all living things. We want to be healthier in our
thoughts and actions and live in harmonious ways that align us with the spiritual
truths and natural laws and ecology of our body, our planet and the universe.

As we develop and evolve, we want to integrate our mind, body and spirit. How can
food support this evolution and help us to heal and develop mentally, emotionally
and spiritually as well as physically?

A poor diet, high in meat, fast food, spices, processed and refined foods most
definitely contributes to poor spiritual progress, physical disease, emotional
dysfunction and mental illness.Martin Buber once said, “One eats in holiness and the
table becomes an alter”. Food is the blessing of life that we all share. Our
relationship with food mirrors our relationship with life itself and the sacred journey
that is our path.

The main thing to keep in mind when considering the subject of food is its relevancy
in relation to our exploration of consciousness. We need only ask: does it facilitate
my spiritual growth – the development and expansion of my consciousness? Yes, it
does. When one is kind and compassionate to all living beings, one will not attract
the negative vibrations and curses of the animals being killed. Indeed, their blessings
will expand one's consciousness and become wings to peace and liberation.
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 Michael Tobias
Michael Charles Tobias, Ph.D., is the President of the
Dancing
Star Foundation (www.dancingstarfoundation.org) and a
world recognized authority on ecology, ethics and the
history of consciousness. Tobias is the author of some 50
books, and the writer, director and/or producer of some
170 films that have
been seen worldwide. With his wife and life partner, Jane
Gray Morrison, Tobias has been a leading advocate
throughout the world for ahimsa, animal rights, protection
of biodiversity and of habitat. A former professor at such
universities as Dartmouth, University of California-Santa Barbara, and the University
of New Mexico-Albuquerque, Dr. Tobias has been a close friend of the Chitrabhanu
family for thirty years.

Pramoda Chitrabhanu's deeply felt, honestly expressed, and joyously celebrated

journey to a non-violent diet will nurture the book's readership with a mother's
love. Pramoda's power is lodged in her unconditional embrace of all life forms, and
the corresponding recipes that result: brilliant creations on the plate that come from
the heart and nurture the body and the soul; irresistible meals whose ecological
footprints are at the cutting edge of a biophilia revolution.

It has long been understood (for thousands of years) that diet and the environment
are intrinsically interdependent. While nature sees carnivorous behaviour limited to
a very small cadre of species, the vast majority of vertebrate life on Earth is
herbivorous; millions of species living off the sunlight and its produce in the form of
vegetable, fruit, herb and other biomass. This eco-dynamic system has been tested
for hundreds of millions of years and it works: it is non-violent and happens to be
the pillar of faith enshrined in every significant ethical system ever advanced by
humankind.

In the pan-Asiatic temples of life, and from my personal experience, the Jain
worldview particularly, such as ahimsa or non-violence, continues to be a vital
wakeup call to the rest of humanity. It summons the best, the most modest and
gentle in us. To best glean the underlying, non-violent message of this summons,
Pramoda has written a beautiful treatise that will help usher in an ancient dietary
psalm for the 21st century, in keeping with ecological science, spiritual dignity, and
human advancement.

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Pramoda's down-to-earth discussion of the ancient ethical viewpoints inherent to
much of Asian dietary philosophy are thoroughly researched and accessible. The
three gunas (Tamas, Rajas and Sattva) for example, provide the reader a
comprehensive guide for delineating what, why, how and wherefore, when traversing
the customary aisles of any grocery store worldwide.

Pramoda Chitrabhanu is – along with her life's Soul Mate and husband, Gurudev
Chitrabhanu – an environmental leader of staggering elegance, humility and
optimism. This book is more than a book; more than the delicious sum of its parts. It
is a testimony to the best in human nature, a window on what is possible for the
future of life on Earth.

www.michaelcharlestobias.org

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 Neal Barnard, M.D.

Neal Barnard, M.D., is an Adjunct Associate Professor of

Medicine at the George Washington University School of
Medicine in Washington, DC. He has led numerous
clinical trials investigating the effects of diet on diabetes,
body weight, and chronic pain, notably a recent study of
dietary interventions in type 2 diabetes, funded by the
National Institutes of Health. Dr. Barnard has authored
dozens of scientific publications as well as 15 books for
lay readers.

As president of the Physicians Committee for

Responsible Medicine, Dr. Barnard leads programs advocating for preventive
medicine, good nutrition, and higher ethical standards in research. He has hosted
three PBS television programs on nutrition and health and is frequently called on by
news programs to discuss issues related to nutrition and research.

Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the
George Washington University School of Medicine and completed his residency at
the same institution. He practised at St.Vincent's Hospital in New York before
returning to Washington to found PCRM.

Health Benefits of a Vegan Diet

In our research studies in Washington, DC, we take aim against the most pressing
diseases of our time: diabetes, heart disease, cancer, and Alzheimer's disease. We are
not testing new medications or new surgical procedures. Rather, we are revealing
the power of foods. Our colleagues in other research facilities are working in the
same direction, showing that diet changes can surpass the power of medical
interventions.

We have found that the most healthful diets, by far, are those that draw their
nutrients from plant sources. We now know that, for people with advanced heart
disease, a plant-based diet can reopen narrowed arteries. It can improve diabetes
dramatically, sometimes making it disappear entirely. It can change the course of
cancer, not to mention helping people slim down and feel better. People whose
families have been devastated by health problems suddenly discover that they can
change their destiny. Their symptoms fall away, their blood tests improve, and their
energy returns.

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The fact is, however, that this modern dietary approach is really not new at all. Plant-
based diets have long been known to be ideal for health. What researchers have
done in recent years is to use the latest research methods to prove their power.

A plant-based diet is important for more than physical health. It is also critically
important for the environment. In identifying the causes of global climate change, the
United Nations singled out animal agriculture as a leading contributor, both due to
the methane produced by animals (particularly the belching of cows used for dairy
products and meat) and to the wasteful use of resources to grow animal feed.

So, a plant-based diet is powerful. But will it give you all the nutrition you need? The
answer is an emphatic yes. Let's tackle those issues right up front.
Protein: There is more than enough protein in grains, legumes (beans, peas, and
lentils), vegetables, and fruits, even if they are not combined in any specific way. A
varied diet including these four healthful food groups will give you all the complete
protein you need.

Calcium: The best calcium sources are green leafy vegetables and legumes, or
“greens and beans” for short. Greens are loaded with calcium, and the amount
absorbed from them is actually higher than that of milk. There is one notable
exception: spinach is high in calcium, but its absorption is poor. Legumes are also
calcium-rich.

There is no need to get calcium from milk. Studies show that milk-drinking children
do not have stronger bones than children who get their calcium from other foods.
Moreover, Harvard's Nurses' Health Study, which followed 72,337 women over an
eighteen-year period, showed that milk-drinking women had just as many hip
fractures as women who drank little or no milk.

Iron Plants carry abundant iron in a special form called non-heme iron, which is
more absorbable when your body is low in iron and less absorbable when your
body is high in iron already. Iron absorption is increased when vitamin-C-rich fruits
and vegetables are consumed at the same meal. And iron is another reason to avoid
dairy products. They tend to slow iron absorption.

Vitamin D helps your body absorb calcium from foods and also has a cancer-
preventive effect. Its natural source is sunlight. If you get 15 to 20 minutes of sunlight
on your face and arms each day, you will get all the vitamin D you need. People who
do not get regular sunlight should take a supplement.

Vitamin B12 is essential for healthy nerves and healthy blood cells. It is not made
by plants or animals. Rather, it is made by bacteria. Some have speculated that,
before the advent of modern hygiene, the bacteria in the soil and on vegetables and
fruits provided traces of vitamin B12 we need. What we do know is that, in the

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People who eat animal products will get some traces of B12 made by the bacteria in
the animal's digestive tracts. However, the absorption of B12 from animal sources is
not always sufficient. Moreover, animal products contain cholesterol, fat, and animal
proteins, and other undesirables. So the easiest and safest thing to do is to take a
supplement. The amount you need is extremely small—just 2.4 micrograms per day
for an adult (slightly more if you are pregnant or breast-feeding).

So a plant-based diet brings you the very best of health, with the nutrition you need
and helping you avoid the hazards of animal products.

As each of our research studies draws to a close, our participants feel that their
eyes have been opened and that their bodies have been able to heal from years of
less-than-healthful foods.

I hope you enjoy these delicious recipes and their power to bring you the best of
health, and that you can share this power with your loved ones.

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 Dr. Will Tuttle
Dr. Will Tuttle, author of the acclaimed best-seller, The
World Peace Diet, is a recipient of the Courage of
Conscience Award. He is the creator of several wellness-
training programs, and co-founder of Veganpalooza, the
largest online vegan event in history. A vegan since 1980
and Dharma Master in the Zen tradition, he has created
eight CD albums of uplifting original piano music. With
his spouse Madeleine, a Swiss visionary artist, he
presents over 100 lectures, workshops, and concerts
annually throughout North America and Europe.
The Jain tradition has a great deal to teach all of us because it is refreshingly clear
that its essence is nonviolence, or in Sanskrit, ahimsa. As we make nonviolence and
loving kindness for others the primary guides in living our lives, we'll find that
freedom, wisdom, joy, peace, and authentic spiritual awakening naturally and
inevitably follow. While the world religions recognize this truth, Jainism is unique in
its insistent message that nonviolence is both the heart and apex of spiritual
teaching.

The book you hold in your hands is a contemporary manifestation of this teaching.
While Jains have long been recognized as consequent vegetarians abstaining from all
flesh and eggs (and root vegetables to avoid disturbing insects), their traditional
foods have included dairy products. Now that spell is being broken and Jains are
increasingly committing to vegan living as a practical foundation for their ethical and
spiritual path of ahimsa.

This is a significant development, demonstrating the vibrancy and authenticity of the

Jain community as it becomes increasingly obvious that dairy operations are
inherently cruel and violent. For example, cows are impregnated against their will,
and after nine months, when they give birth, their babies are stolen from them, and
their milk as well, and they are impregnated again while lactating, which quickly
depletes their health. They are sent off to slaughter at only about 5 years of age,
worn out by this harsh treatment, and this is standard procedure on virtually all
dairies, both organic and commercial. In addition, all dairy operations confine, con-
trol, own and use cows as articles of property, which is inescapably a form of slavery
and violence (himsa). This culturally-approved stealing of the sovereignty of other
beings has deep roots in our thinking and daily lives, and questioning it is the found-
ation of creating a more conscious world of freedom and abundance for all of us.
Like millions of other healthy people, Pramoda and her husband and spiritual
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companion Sri Chitrabhanuji have made the liberating discovery that animal foods in
general and dairy products in particular are completely unnecessary for our health
and well-being. In fact, they are in many ways detrimental not just to the cows who
suffer by being reduced to milk machines, but to people who eat and drink dairy
produce, as well as to our precious Earth's fragile ecosystems, climate, and genetic
diversity, all of which are harmed by dairy operations and animal agriculture in
general. In addition, there is the inherent cruelty to the dairy workers, who routinely
harm and abuse the cows they are using, and as dairy consumers, we are paying
them to do work that tends to bring out the worst in them. Hungry people are also
harmed, because grains, legumes, land, water, fertilizer, and other resources are fed to
cows who inefficiently convert these precious inputs to greenhouse gases, toxic
sewage, and dairy products for the wealthy while hundreds of millions of people go
hungry.Veganism is a contemporary practice of ahimsa, and blesses animals, our
Earth, hungry people, wildlife, and our own physical, mental, and spiritual health as
well.

As a child and young person raised on a diet rich in dairy products, my siblings and I
experienced the earaches, sore throats, runny noses, constipation, acne, and other
problems that are commonly linked with dairy consumption. Cows' milk is intended
for baby calves that have the digestive enzyme rennin to break down casein, the
main protein in milk, and which causes enormous mischief in humans, as Dr. T. Colin
Campbell's research has confirmed, increasing the risk of autoimmune diseases,
diabetes, and breast, prostate, and colon cancer.

Giving up dairy products and going vegan well over 30 years ago not only brought
me (and my wife Madeleine) wonderful health benefits, it also brought greater
mental clarity and inner peace. After all, the many toxic chemicals in our
environment are fat soluble and end up in the fat of cows who ingest huge quantities
of grain, grass, and water, as well as hormones, antibiotics, and many types of drugs
and chemicals, and so end up concentrated in milk and especially in cream, cheese,
ice cream, butter, and ghee. Besides these physical toxins are the metaphysical toxins.
In buying dairy, we are supporting terror, despair, confinement, desperation, panic,
sadness, rage, and anxiety, because these are the routine experiences of cow
mothers on dairy operations, and besides being causal agents of cruelty as
purchasers, we go further and eat and embody products and feed them to our
trusting children. We do this because we have been taught to do it; that's the only
reason, and it is enormously liberating to understand the bigger picture of our food
choices, and to bring our lives and food choices into alignment with our values, as
Pramoda demonstrates in this important book.
Also, the more we understand about nutrition, the more we understand that animals
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don't create any nutrients. Plants create all the essential amino acids that make up
the proteins we need. Through photosynthesis, plants also create all the healthy
carbohydrates that our bodies are designed to burn for fuel, as well as the lipids that
become the various fats (omega 3, 6, and 9, etc.). Plants are the sources of the
seemingly limitless symphonies of phytonutrients that researchers realize are so
complex and beneficial that we will never, through science, be able to understand
them all. Plants are also the source of all the minerals as well, pulling them from the
soil, and of all the vitamins as well, with the exception of two: vitamin D, which is
actually a hormone we make by exposure to sunlight, and vitamin B-12, which is
synthesized by bacteria and destroyed unfortunately by modern industrialized
methods of water chlorination and industrialized produce washing. Both are easily
and conveniently available in plant-based forms and as supplements if needed.

What about calcium? Calcium is a mineral that we can get in abundance in leafy
greens, as well as in grains and seeds. In fact, though most people think that we
“need” to eat dairy products to get calcium, the fact is that there are no scientific
studies concluding that dairy is a good source of calcium, or that cows' milk is good
for our bones and/or teeth, and countless studies concluding precisely the opposite.
It is well understood that the countries with the highest consumption of dairy
products have the highest rates of osteoporosis (as well as breast, prostate, and
colon cancer). Nevertheless, the impact of massive advertising and public relations
campaigns has succeeded in deceiving the public, to the enrichment of not just the
dairy industry, but the medical-pharmaceutical industry as well.

It is with deep appreciation and admiration for the ongoing efforts of these two
pioneering spiritual teachers, Smt. Pramodaji and Sri Chitrabhanuji, that I close this
foreword, and thank you, dear reader, for your interest in health, compassion, and
freedom. Together, we can create new recipes for harmonious living that are not
only delicious and nutritious, but that also honour our essential interconnectedness
with all living beings. This book is not just a cookbook for tasty, healthy, and cruelty-
minimizing meals. It is also the foundation for a life of joy, abundance, and peace for
all.

Gandhi once said that someone who believes that spirituality isn't political
understands neither spirituality nor politics. Similarly, if we believe that our food
choices are not spiritual, it shows we understand neither spirituality nor the
immense repercussions of our food choices.

We are all connected. May the recipes and teachings in this book bring both physical
and spiritual sustenance. Bon Appetit!
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My Journey from Vegetarianism to Veganism
Flashback
This is a true story I am going to share with you, that happened almost twenty years
ago and changed my life. It was a very hot summer day in Las Vegas. I was there for
the first time, so my host had arranged a meeting with a few of her American
women friends. She decided we meet in a restaurant. We arrived at this place that
had pleasant and unostentatious elegance about itself. The ambience was very warm
and friendly. It felt good to be there.

I was introduced to this lovely group of women, all sophisticated and successful in
their own rights. We greeted one another while we were being seated in our seats
and made ourselves comfortable.

Our conversation was led more towards spiritual aspect as they were interested in
knowing about the Jain philosophy, its principles and its belief system. I really did not
know where to start from as I knew it is a vast subject. But I thought of highlighting
the core principles of the philosophy and its implications in life.

I said that this philosophy teaches “A Way of Life, not a Dogma, nor a Belief.”
Itemphasizes on being aware of whatever you do to yourself or others as it sees life
in all living beings -minimizing violence of thoughts, words and deeds and maximizing
non-violence in the same. Watching one's thoughts, words and action is the main
practice. If they are negative, stop them. They will hurt you and others. Jain
philosophy teaches a way to spiritual purity and enlightenment through a disciplined
mode of life and is founded upon the principle of Ahinsa. Non-violence
(Harmlessness) is the foremost Religion.To live a non-violent life is what
we pursue. Ahinsa, a nebulous term, includes Satya (Truth), Asteya (Non-
Stealing), Brahmacharya (Celibacy, Restraint), and Aparigraha (Non-
possession-detachment).

Now it was time to order something from the menu. I was handed over the menu
card. I browsed through the menu and my eyes stopped at the milkshake with vanilla
ice-cream. I thought what could be better than a milkshake in this scorching heat.
When I ordered milkshake from the menu, they were surprised. They knew that I
was a strict vegetarian, but they questioned me and asked how come I took dairy
products being a vegetarian? I was surprised with their question and I said to them
that there was nothing wrong in taking dairy as it is a vegetarian food. One of them
interrupted and said, “Sorry to say but it is not considered to be vegetarian.” Why, I
asked. She went on to explain…..

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She said that today dairy industry has become milking machine for the cows. They
have been callous and abusive towards the animals where they live torturous lives in
the factory farms. They are confined, forced to work, separated from their families,
beaten, and killed. The cruelty inflicted upon cows and calves in the dairy industry is
one of agribusiness's best kept secrets.

She continued - many consumers might assume that because cows are not
slaughtered directly for their milk, dairy products are somehow less inhumane. What
many consumers aren't aware of is that when they purchase milk, cheese or other
dairy products, they are contributing to a brutal cycle of suffering for countless
calves. In order for a cow to produce milk, she has to have a calf, and those calves
are taken away from their mothers immediately after birth. Half of those calves are
male, and they're often used in veal production. In order to continue the flow of milk
these cows are artificially impregnated every year. This artificial insemination renders
the cow useless and incapable after 7 to 8 years after which they are sent to the
slaughter house. Cow's average life span is 18 to 20 years but they die young.

When the lady explained all this I felt some discomfort in my stomach, but I ignored
the feeling and continued drinking my milkshake as though everything was okay. I am
a vegetarian from birth and I remember that I consumed a lot of dairy. I knew that
animals were abused and killed for meat, but I didn't see anything wrong with dairy.

I found myself very troubled as if someone jolted me from my sleep. To have milk
and yogurt was part of my diet. It was part of my enjoyment. I started my day with a
cup of tea with milk! My cookbook, “Foods of the Earth, Tastes of Heaven” had many
recipes, drinks, sauces, desserts using milk and yogurt. They tasted good to my palate.
How will I give up this product? I was in a state of denial. I did not want to believe
what I had just heard. It would be a big leap for me and I was aware of how much
resistance I had. It left me mulling over the sad fate of the cows and their babies and
I started reflecting deeply over the subject. Before this I had never heard or read
about the atrocities of dairy industry to its inmates.

But there was a voice deep within me that said, “You have dedicated your whole life
sharing the message of non-violence and harmlessness and now when it is the
question of great violence why are you hesitating so much in giving up dairy
products?” The moment I realized that I cannot be part of this violence, the
decision was made for me.

I had to come to the space of awareness where I was fully convinced that I did not
want to be a part of any killing or abuse and that this was the right thing for me to
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do and that I would never regret it later. So often we give up certain things and then
go back to it. Going back means we're not completely convinced about doing it. But
once we are convinced about it nothing can alter our decision. That is why it is said,
'AHINSA IS NOT A CONCEPT BUT A CONVICTION OF THE
CONSCIOUSNESS.'

This happened when I was fifty when I found out the true facts about the dairy
industry and decided to move towards True Vegetarianism or Veganism -thanks to
my new friends. It was this meeting that became an eye opener for me and changed
my life.

Experience the joy of letting go of old habits and conditioning as I have and give the
animals their right to live freely – for they are BORN FREE, they are not born to be
enslaved and abused.

In a world that seems spinning out of control, we need action of kindness and
empathy. We cannot afford to be paralyzed by global suffering. We have the power to
work together energetically for the well -being of ourselves and the innocent
animals. Let Noble thoughts come to us from all directions ... Rig Veda.

Why did I think of writing a cook book that has cruelty free ingredients and a touch
of spiritual element in it ? I thought I should share with you the joy of living a
cruelty free life free of sighs and curses and talk about something that can affect and
touch the human spirit or soul as opposed to material or physical things. Cooking
and eating pure and healthy food enhances the quality of life and increases longevity.
I like to share these facts with you, so you can make your own informed decisions.
Please read the chapter on “What is Veganism?” in this book.

I hope you enjoy this cook book “Rainbow Food for the Vegan Palate” as I have
enjoyed writing and using it.

In the recipes ahead you will find an abundance of delicious food to make and enjoy,
more than you can imagine.

I have to admit that I had no time to photograph the dishes so the photos in the
recipes have been sourced from images available on the internet with due care to
copyrights.

Pramoda Chitrabhanu

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 What is Veganism?
Veganism is a strict form of vegetarianism. A vegan is one who does not consume
animal products. Besides meat, vegans avoid dairy products and eggs. Many vegans do
not believe using animal products such as leather, wool, silk, pearl, honey and
products containing slaughterhouse ingredients. Additionally, most vegans try to
avoid animal tested products such as many shampoos, cosmetics and cleaners.
Although it is very hard to eliminate all forms of animal products, vegans strive to
find alternatives.

Life of a Dairy Cow

*Every Year 9 Million Mothers Are Forced to Endure The Worst Loss.
* All females used for milk production are torn from their babies shortly after birth.

Some try to fight off the attackers, some try to shield their babies with their own
bodies, some chase frantically after the transport, some cry pitifully, some withdraw
in silent despair. Some go trustingly with their keepers only to return to an empty
stall.

*They all beg for their babies in a language that requires no translation:

They bellow, they cry, they moan. Many continue to call for their babies for days and
nights on end. Some stop eating and drinking.
They search feverishly. Many refuse to give up and would return to the empty spot
again and again. Some withdraw in silent grief.
They all remember to their last breath the face, the scent, the voice, the gait of every
baby they carried for nine months, birthed with difficulty, bathed, loved, and never
got to know, nurture, protect, and watch live.
Their baby girls will be raised to replace their own “spent” mothers, their baby boys
will be killed for veal.

After repeated cycles of forced impregnations, painful births, relentless milking, and
crushing bereavements, their spirit gives their bodies wither, and their milk dries up.
At the age when, in nature, a female cow would barely enter adulthood, the life of a
dairy cow is over. When her milk “production” declines, she and her other “spent”
herd mates are trucked off to slaughter. Some are pregnant. All are still lactating. As
they are shoved towards their death, they drip milk onto the killing floor.”

This excerpt is taken from Peaceful Prairie Sanctuary.org

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 Why Veganism?
People choose to be vegan for health, environmental, and/or ethical reasons. For
example, some vegans feel that one promotes the meat industry by consuming eggs
and dairy products. That is, once dairy cows or egg-laying chickens are too old to be
productive, they are often sold as meat; and since male calves do not produce milk,
they usually are raised for veal or other products. Some people avoid these items
because of conditions associated with their production.

Many vegans choose this lifestyle to promote a more humane and caring world. They
know they are not perfect, but believe they have a responsibility to try to do their
best, while not being judgmental of others.

What Does It Take To Become Vegan?

The word "vegan" (pronounced 'VEE-gan') originated from a British man named
Donald Watson who had wanted an appropriate name to describe what a "100%
vegetarian'" has always eaten, as distinguished from other types of mixed plant &
animal product dietary choices. In 1944 in Leicester, England Donald Watson and his
wife, Dorothy, coined the word 'vegan', which they formed from the first three and
the last two letters of 'vegetarian'.

He described veganism as "the practice of living on fruits, nuts, vegetables, grains, and
other wholesome non-animal products. Watson was born on September 2, 1910 and
lived to be 95 years old. He died on November 16, 2005.

Choosing veganism is conscientiously choosing compassion over killing, ecological

preservation over destruction, health over disease, and simplicity over complexity.
As everything in this universe is inter-connected, each decision we make, affect not
only ourselves, but our neighbours, the planet, and all the creatures that share our
earth home.

“We all make choices throughout the day that have enormous impact on others
whether we realize it or not. Every time we chose what to eat, buy, and wear, our
decision can support unfathomable violence and brutality towards animals. We know
that by choosing Vegan food we not only make a delicious and nutritious choice, we
make a Peaceful Choice.

We choose not to support cruelty to animals.

We choose to try the endless and exciting possibilities that a Vegan diet has to
offer.
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We choose not to support environmentally destructive animal agribusiness.
We choose to be aware of what we eat, not who we eat.
We choose to be healthy, educated, and compassionate consumers.

GREAT NEWS! Vegan living is easy, healthy, and it empowers you to save
lives every time you eat, drink, and shop. Remember, every time you eat,
you are either making a Peaceful Choice, or a destructive choice… the
animals have NO choice.”

The above excerpt is taken from GO VEGAN NOW

To truly understand that this is a process involving our life's journey, a transition
and a transformation is required to realize that in order for food to be pure it must
not be tainted with blood, misery, pain and suffering of innocent others.

The food we eat is to nourish our bodies and thoughts we think is to be free of
violence... It is known that what one eats affects one's thoughts and well-being.

It takes a lot to give up what we are used to, but what we get in return is
unimaginable - blessings of those innocent animals. A certain kind of joy is
experienced when one liberates others from suffering because in reality one
liberates oneself from suffering.

When I thought of writing this cook book I asked myself a question, “Why am I a
vegetarian?” The answer was very simple, because I was brought up as one. The
family tradition was to be a vegetarian and because the religious scriptures said so.
This way my belief in scriptures and family practice of long standing strengthened
my action. All this put together played a great role in my life. It was passed down to
me from many generations. To be a vegetarian was not a conscious choice but the
choice was already made for me when I was born.

When growing up no one told me that there was much violence in obtaining milk
from cows and I perpetuated the violence until I was made aware by friends in Las
Vegas. When I learnt about the cruelty involved in milk and it's byproducts I made a
conscious decision to become a Vegan. This was a conscious choice that I chose to
make. This choice inspired me to write a cook book that would help others to make
their conscious choice.

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 Pure & Wholesome Diet - Know Your Food
According to Ayurveda, the science of life, it is said that “we are what we eat”. When
one chooses the path of complete well-being of the body, mind and soul one is
careful as to what one eats to achieve optimum well-being of all three. It is only the
right kind of food that balances the energies of the body, mind and soul.

There are three Gunas (qualities) of Nature:

They are tamas (darkness), rajas (passionate), and sattva (purity).

All three gunas are always present in all beings and objects surrounding us but vary
in their relative amounts. We humans have the unique ability to consciously alter the
levels of the gunas in our bodies, minds and souls. A guna can be increased or
decreased through the interaction and influence of external objects, lifestyle
practices, meditation and positive thinking.

Tamas is a state of darkness, inertia, inactivity and materiality. Tamas manifests from
ignorance and deludes all beings from their spiritual truths.

Rajas is a state of passion, action, change and movement. The nature of rajas is of
attraction, longing and attachment. Rajas strongly bind us to the material world.

Sattva is a state of purity, harmony, balance, joy and intelligence. Sattva is the guna
that yogis work towards as it reduces rajas and tamas and thus makes liberation
possible.

The same gunas are present in our food and diet which can be categorized into
three groups: Food which gives tranquillity and peace is called Sattvic food. Food
increasing agitation of mind is Rajasic food and food causing sleep and lazyness is
called tamasic food.

Tamasic Food:

The following are the characteristics of Tamasic diet:

This food is not good for the body or the mind.
It brings in a sense of inertia, clouds the power of reasoning and sucks out the
energy.
It destroys the body's resistance to diseases.
It also invokes feelings of anger, jealousy and greed in people.
Overeating is a Tamasic behavior.
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Tamasic food includes meat, alcohol, tobacco, onions, garlic, fermented foods and
over ripe foods. Foods that are spoiled, chemically treated, processed or refined are
also Tamasic food.

Rajasic Food:

The following are the characteristics of Rajasic diet:

This food is salty, dry, sour, sweet, spicy, hot and bitter.
It is not good for the mind-body balance.
It tends to excite and over-stimulate the body, and makes the mind restless.
Rajasic food includes products that come from today's Dairy Industries like milk,
Chocolates, cakes, ice-creams, cheese, yogurt (curd), butter etc. Other foods are salt,
eggs, fish, tea, coffee and sharp spices. Fried foods, spicy foods, and stimulants are also
considered Rajasic food.

Sattvic Food:

The following are the characteristics of Sattvic diet:

It is the purest form of food.
This is the best food for yoga practitioners and spiritual aspirants.
It brings peace to the mind, nourishment to the body and enrichment to the soul.
Sattvic food is great for overall fitness and for a balanced energy flow.
Sattvic food includes whole grains, cereals, herbs, seeds, nuts, legumes and beans. It
also includes fresh fruits and vegetables that grow above the ground.
Sattvic food being the purest form of food for the body mind and soul many
aspirants abstain from eating those foods that are not conducive to spiritual and
mental growth.

There is a huge community of Jains who are strict vegetarians eating grains, seeds,
fruits and vegetables but eschew root vegetables because they grow underground.
These are potatoes, onions, garlic, carrots, radish and other tubers. They believe that
tiny life forms are injured when the plant is pulled out. The bulb is seen as a living
entity, as it is able to sprout. Jains are very careful of not hurting the tiniest micro
being, so how could they uproot the whole plant for food? This is the reason why
staunch Jains stay away from eating root vegetables.

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To support the idea of Ahinsa many Jains have gone further to becoming vegan as
they see unbearable cruelty in the dairy industry that involves significant violence to
cows and calves.

All of the yogic and spiritual practices are developed to create sattva(purity) in the
mind, body and spirit. Thus, practising yoga and leading a spiritual life strongly
cultivates sattva.

The mind's psychological qualities are highly unstable and can quickly fluctuate
between the different gunas. The predominant guna of the mind acts asa lens that
affect our perceptions and perspective of the world around us. Thus, if the mind is in
rajas guna it will experience world events as chaotic, confusing and demanding and it
will react to these events in a rajasic way. If the mind is in tamas guna it will
experience anger, ego, violence and all the negative emotions that will destroy the
person as well as those around him. But if the mind is in Sattva guna it will
experience peace, harmony, amity and compassion and will see the same in the
world around it.

If one eats the right kind of food one will experience Unity of the Trinity- body,
mind and spirit . Thus eating the right kind of food will enhance the Sattva guna in
us.

We are what we eat and become what we think.

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 Color Your Plate

A well-rounded diet is important in every aspect of health. A key part of this well-
rounded diet is color! A rainbow of fruits and vegetables can provide nutrients and
phytonutrients.
When it comes to eating fruits and vegetables, a variety of colors and flavors can add
a lot of ZEST to your daily diet. Not only can fruits and vegetables add flavor and
texture to your plate, eating the different colors of the rainbow helps your body get
all the nutrients it needs to stay healthy.

GREEN FRUITS & VEGETABLES

Helps your body….

* Lower your chance of getting cancer
* Keep your eyes healthy
* Keep your bones and teeth strong

You should try:

Spinach Coriander leaves Honeydew melon
Green peas Cucumbers Green grapes
Green beans Asparagus Green apples
Broccoli Cauliflower Limes
Cabbage Watercress Avocados

YELLOW AND ORANGE FRUITS AND VEGETABLES

Helps your body…

* Keep your heart healthy
* Keep your eyes healthy
* Lower your chance of getting cancer
* Keep you from catching colds

You should try:

Yellow squash Pineapple Mangoes
Butternut Squash Papayas Oranges
Yellow peppers Cantaloupes Lemons
Poumpkins Tangerines

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RED AND PINK FRUITS AND VEGETABLES

Helps your body…

* Keep your heart healthy

* Keep your bladder and kidneys healthy
* Keep your memory strong
* Lower your chance of getting cancer

You should try:

Tomatoes Strawberries Pink grape fruit
Red peppers Cherries Red apples
Red cabbage Watermelon

BLUE AND PURPLE FRUITS AND VEGETABLES

Helps your body…

* Stay healthy when you get old
* Keep your memory strong
* Keep your bladder healthy
* Lower your chance of getting cancer

You should try:

eggplant blueberries
purple cabbage purple grapes
raisins

WHITE FRUITS AND VEGETABLES

After imagining all of these vibrant colors on your plate, now imagine a plate of
white. That probably sounds boring and unappetizing -- well good. Many white foods
are refined, and you should only eat them in small amounts. White foods, such as
white rice and white bread, are white because they have been through a refining
process. This process removes the bran and germ from the grain, which removes
many of the nutrients and most of the dietary fiber. Not all white foods are bad.

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They help your body….
* Lower your cholesterol level
* Lower your blood pressure level
* Has a health promoting chemical called Allicin
* Reduces the risk of heart disease

You should try:

Cauliflower pears
White cabbage bananas
Ginger white nectarines
Turnips white peaches

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Nine Best Edible Natural Oils Around The World

Gone are the days when all you had to do was choose between sunflower or
olive oil. Now it seems you can by the oil from just about every plant, nut or
seed out there but should we be adding them to our stir fries or drizzling them
over our salads? Let's find out...

1. Rapeseed Oil - Top rated :

Rapeseed oil, now known as Canola oil, contains
omegas 3, 6 and 9, essential fatty acids so it is
great for heart health, brain health and joint
mobility. It is also a rich, natural source of
vitamin E essential for healthy skin and a strong
immune system. High in mono-unsaturated fats
and with less than half the cholesterol raising,
saturated fats of olive oil it is one of the few
natural oils that can be heated to deep-frying
temperature without its antioxidants,
character, color and flavor spoiling. In short, it is one of the best oils. Some of
the very best rapeseed oils are produced in Britain.

2. Olive Oil - Best all-rounder

Olive oil is a great source of heart protecting,
cholesterol lowering, monounsaturated fat as
well as free radical fighting antioxidants known
to protect the body against premature aging and
cancer. It can be used to cook with up to temp-
eratures of 180 degrees and is mild enough in
flavor to be used with most dishes. However,
extra virgin olive oil (the oil that is extracted from
the first press) is not quite so stable so it is best
used cold.

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3. Sunflower Oil - Best for tight budgets
It is cheap, easy to find and a great source of the
free radical fighting antioxidant - vitamin E. In fact,
just 1-2 tablespoons contains your entire daily
requirement. It is also a good source of cholesterol
reducing omega 6 polyunsaturates. However,
it contains very few omega 3s, so if you use
sunflower oil regularly, you need to be sure you
are getting enough omega 3s in your diet from
other sources to balance things out. A chemically
stable oil, it is suitable for deep-frying but don't be
tempted to re-use the oil more than a couple of times as re-heating it to high
temperatures can result in the formation of trans fatty acids known to raise
cholesterol and increase the incidence of some cancers.

4. Groundnut Oil - Best for high temperatures

Ground nut oil sometimes called peanut oil has a
high smoking point making it ideal roasting,
making Yorkshire puddings or frying. It is an
excellent all-rounder and has a very neutral,
light flavor perfect for use in oriental dishes that
often combine quite delicate flavors. Do be
careful though as this oil is made from peanuts
so anyone with a nut allergy should steer well
clear.

5. Sesame Oil - Best for adding flavor

Another great source of cholesterol lowering

omega 6 fatty acids light sesame oil can be used
for deep frying and the dark or heavy sesame oil
(made from roasted sesame seeds) adds a delic-
ious rich flavor to stir-fried meats or vegetables.
Used a lot in oriental dishes it's rich flavor works
as a seasoning in itself.

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6. Avocado Oil - Best for rice dishes

Avocado oil has very little if any omega three fatty

acids but it is a great source of monounsaturated
fats and is also rich in skin enhancing vitamin E. It
has a slightly nutty flavor that is delicious drizzled
over salads or rice dishes. However, it can also be
used to cook with as it has a higher smoking point
than many oils so it is fine to grill, saute or stir-fry
with it.

7. Walnut Oil - Best oil for dressing and dipping

A delicious, aromatic, nutty oil that is a good so-
urce of omega three fatty acids and tastes delici-
ous (used as a dip alongside a good balsamic
vinegar) as a dip for freshly torn, warm breads for
warm breads. It's also great for drizzling over
salads & risottos and goes really well with white
fish, meat, mozzarella and goat's cheese. Howe-
ver, this oil tends to become bitter when cooked
and can go off very quickly so buy in small qua-
ntities and store in a cool, dark place.
8. Linseed Oil - Best for vegetarians
Linseed oil also known as flax seed oil is a much
richer source of omega 3 than any other oil and
a great choice for strict vegetarians who need to
get omega 3 fatty acids solely from plant foods.
Omega three fatty acids help to lower the risk of
heart disease and stroke, increase concentration
(particularly in children), alleviate the symptoms
of inflammatory conditions such as rheumatoid
arthritis and they may also help prevent Alzhei-
mer's. Linseed oil however, is not suitable for
cooking as heat can make it taste bitter and it can quickly become rancid if it is
not stored correctly (in a cool dark place). Studies show that if this happens the
benefits are negated and possibly reversed.

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9. Hazelnut Oil - Best for drizzling

Hazelnut oil is a great source of Vitamin E which

helps to maintain a heart health, good skin, a
healthy reproductive system and a strong immune
system. Fairly pricey and not so readily available
as many other oils it is worth seeking out either
from your local health food store or on line to
drizzle over salads, rice dishes or fresh pasta
adding a delicious, subtle, nutty flavor.

Posted by : Thomas O. Ochieng

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Drinks & Beverages

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 Avocado Milk Shake
Ingredients
1 ripe avocado 10 Tbsp sugar (or better, try 10 dates
4 ½ cups unsweetened plain cut into small pieces for a unique flavor)
almond milk Seeds from 2 whole cardamoms

Serves 4 – 6

Method
1. Cut the avocado into small pieces and put them in a blender.
2. Add the almond milk, sugar or dates and cardamom in
the blender jar.
3. Blend the ingredients in the blender till
a fine thick leathery mix is ready.

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 Banana Basil Drink
Ingredients
4 bananas 1 cup orange juice
20 basil leaves (fresh is better) 2 cups plain almond milk
2 Tbsp brown sugar

Serves 4

Method
1. Place all ingredients in your blender and blend until the basil leaves
are minced into tiny pieces.

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 Banana Guava Shake
Ingredients
1 medium ripe banana 6 cups chilled almond milk
1 ripe guava 1 Tbsp lemon juice
4 tsp brown sugar

Serves 4 – 6

Method
1. Blend all ingredients in a blender.
2. Strain through a coarse strainer to remove guava seeds.
3. Chill and serve in glasses.

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 Blueberry Coconut Smoothie
Ingredients
3 cups fresh blueberries 1 teaspoon roasted, grated coconut
4 Tbsp brown sugar for garnish, optional
1 ½ cup coconut milk

Serves 4

Method
1. Blend together the blueberries, brown sugar and half of the coconut
milk in a blender until smooth and frothy.
2. Pour the remaining coconut milk into four glasses and slowly add the
blueberry mixture to each.
3. Stir gently with a spoon to get a marbled white and blue look.
4. Garnish with toasted coconut.

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 Blueberry Cranberry Smoothie
Ingredients
2 cups frozen blueberries 1 cup vanilla soy yogurt
½ cup frozen cranberries 2 cups fruit juice cocktail

Serves 4 – 6

Method
1. Place the fruit juice cocktail in a blender first, yogurt second & frozen fruits last.
2. Start on a slow speed until the blades are turning smoothly and then push to
high for 30 seconds or so.
3. Chill and serve.

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 Coconut Fizz
Ingredients
4 cups chilled coconut milk ½ cup grated coconut
2 cups cold water ½ cup chopped pineapple
12 tsp sugar (or any sweetener) 1 tsp pineapple essence

Serves 4 – 6

Method
1. Mix coconut milk and water together in a pot.
2. In a blender make a paste of sugar, coconut, pineapple and essence.
3. To facilitate blending, add a little coconut milk at the beginning of the
blending process.
4. Add paste to the coconut milk and water mixture and mix well.
5. Whip the mixture with a hand beater or an electric
beater until frothy.
6. Serve Coconut Fizz in individual glasses with froth.

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 Falooda Drink
Ingredients
4 Tbsp basil seeds (tukmaria 1 cup Falooda sev (vermicelli available
or sabja seeds available in in Indian grocery store)
Indian grocery store) 1 cup sweet rose syrup
2 cups water (according to taste)
3 cups almond milk 4 scoops of vegan vanilla ice cream

Serves 4

Method
1. Soak the basil seeds in two cups of water.
2. Allow to soak till for almost one hour until they puff up
considerably and then drain and keep aside.
3. Boil milk and let cool completely and chill.
4. Cook the falooda sev as per instructions on the packet. Drain and let cool.
5. Pour in ¼ cup rose syrup in a tall glass.
6. Pour milk in the glass until ¾ is filled and stir.
7. Now add ¼ cup of sev on top of the milk.
8. Place spoonful of the seeds on top of the sev.
9. Now top with a scoop of ice cream.
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 Falooda Drink
10. Repeat with all the other glasses.
11. Serve each glass with a straw and long spoon.
Note
In case you don't find falooda sev, use the very thin roasted vermicelli available
in Indian market and cook in water till the vermicelli is soft. Drain the water out
and keep the sev aside.

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 Mango Lassi
Ingredients
2 mangoes peeled and diced ½ cup brown vegan sugar
2 cups plain soy yogurt 1 cup ice
1 cup water

Serves 4 – 6

Method
1. In a blender, combine mangoes, yogurt, water, sugar and ice.
2. Blend until smooth.
3. Pour into glasses and serve.

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 Mango Shake
Ingredients
2 cups of mango pulp, canned 6 tsp brown sugar
or home made 6 drops rose essence
4 cups chilled soy milk or any Sprigs of mint leaves
non- dairy milk

Serves 4 – 6

Method
1. Put all ingredients in a blender and blend thoroughly.
2. Serve in individual glasses decorated with sprigs of mint leaves.

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 Orange Julius
Ingredients
1 ½ cups of frozen orange juice Few drops of vanilla essence
1 ½ cups of almond milk Few ice cubes (optional)
1 ½ cups of water

Serves 4 – 6

Method
1. Blend all ingredients in a blender for few seconds.
2. Serve in tall glasses.

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 Peachy Watermelon Smoothie
Ingredients
3 cups seedless watermelon 1 cup strawberries (frozen)
1 cup plain soy yogurt ½ cup Peach juice

Serves 2

Method
1. Add all the ingredients to your blender and blend until smooth.

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 Spiced Almond Drink (Thandai)
Ingredients
4 cups light almond milk 12 tsp brown sugar
2 cups water

Spices: 1 tsp ground white pepper

30 almonds 2 tsp ground cardamom
4 tsp fennel seeds 1 tsp saffron strands
4 tsp poppy seeds ¼ cup water

Serves 4 – 6

Method
1. Grind all spices into a paste (a wet small grinder does this well. You may
need ¼ cup water or more to facilitate grinding).
2. In a blender put together milk, water, sugar and paste.
3. Blend until all the ingredients are mixed together.
4. Now chill in refrigerator for 2 to 3 hours.
5. Serve in small individual glasses.

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 Spiced Coconut Milk (Masala Chhash)
Ingredients
4 cups coconut milk 2 Tbsp fresh coriander leaves,
2 cups water finely chopped
Salt to taste 1 tsp fresh mint leaves, finely chopped
1 tsp cumin seeds Thinly sliced pieces of
1 tsp lemon juice ginger (optional)

Serves 4 – 6

Method
1. Whisk coconut milk, water and salt together. Cover and chill.
2. Heat a pan. Add cumin seeds and roast till they become aromatic.
3. Pound coarsely with a rolling pin or pestle.
4. Add to buttermilk along with ginger and chopped
herbs and lemon juice.
5. Allow flavors to blend for about five minutes and serve

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 Spiced Indian Tea (Masala Chai)
Ingredients
3 cups soy milk Sugar or any sweetener as per taste
3 cups water 6 tsp loose black tea leaves
1 ½ tsp tea masala (spice)

Serves 4 – 6 Cups

Method
1. Bring milk, water and tea masala to a boil.
2. Add sugar and simmer for 5 minutes.
3. Add tea leaves and brew for 2 minutes.
4. Turn off heat and cover immediately.
5. Let tea seep for a few minutes, stirring once.
6. Tea is ready when it is orange in color.
7. Strain in a tea kettle and serve piping hot.

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Chutneys and sauces

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 Coconut Chutney
Ingredients
2 cups fresh or frozen 2 Tbsp roasted split chickpeas (Dalia)
coconut, grated and thawed 2 tsps lemon juice
2 green chillies, chopped 2 Tbsp water
(optional) Salt to taste

Serves 4

Method
1. Combine all the ingredients and blend in a mixer till smooth.
2. Refrigerate in an air-tight container and use the same day.

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Coriander Chutney (Kothmir ni chutney)
Ingredients
1 cup firmly packed, coriander 1 Tbsp finely chopped green-
leaves, chopped with stems chillies (optional)
½ cup freshly grated coconut- 1 Tbsp peeled and finely chopped-
(or desiccated coconut) ginger root
2 tsp salt ¼ cup water

Yields 1 cup

Method
1. In a blender, grind, coriander leaves, chillies, salt, coconut, ginger and
lemon juice to a fine paste, adding water as needed to facilitate grinding.
2. If chutney is not to be used immediately, it can be stored in an airtight
glass jar in the refrigerator for about one week.

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 Date Sauce (Khajur ni chutney)
Ingredients
15-20 pitted dates 1 tsp cumin seeds
½ cup raisins 2 Tbsp lemon juice
½ cup brown sugar ¼ tsp black salt (sanchal)
1 tsp paprika Salt to taste
1 cup water

Serves 4 – 6

Method
1. In a saucepan, bring water to a boil and add dates, raisins and brown sugar.
2. Cook until the dates are soft. Set aside to cool.
3. In a blender blend the cool dates/raisins mixture and remaining ingredients.
4. Add more water to acquire desired consistency
(thickness should be like ketchup)
5. Serve in bowl with any meal or snack.

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 Idli Chutney
Ingredients
8 Tbsp chana dal 2 tsp salt
1 ½ cup grated fresh or frozen 1 tsp urad dal
coconut 4 tsp lemon juice
1 cup water (or a little more) 5-6 curry leaves
1 small piece fresh ginger root 4-6 green hot peppers
1 tsp mustard seeds 1 tsp oil

Yields 2 cups

Method
1. Roast chana dal over medium heat, stirring constantly for about 10-15
minutes then soak in water for 2-3 hours.
2. In a blender grind the soaked dal, coconut, salt, lemon juice, green peppers,
ginger and water to a coarse mixture.
3. Transfer to a bowl.
4. Heat oil in a small pan.
5. Add mustard seeds and urad dal.
6. When seeds pop and dal becomes pink, add curry leaves.
7. Add this mixture to the ground coconut and stir.
8. Serve at room temperature.
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 Mango Salsa
Ingredients
1 cup small diced papaya 1 bunch coriander leaves
2 cups small diced mango diced finely
½ cup diced red bell pepper 1 small diced cucumber
1 medium jalapeno pepper, 1tsp cumin powder
diced finely ( optional) 6 Tbsp lime juice
3 Tbsp olive oil Pinch of salt and sugar

Serves 4-6 people

Method
1. Combine all the ingredients together well in a bowl except olive oil, lemon
juice, cumin powder, salt and sugar.
2. Add the olive oil and lemon juice in the above mixture and mix well together.
3. Season with cumin powder, salt and sugar.
4. Now your Salsa is ready to serve with corn chips.

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 Mint Chutney (Phudina ni chutney)
Ingredients
1 cup firmly packed fresh ½ cup water
spearmint leaves ½ green chilli (optional)
1 tsp salt 3 tsp lemon juice
½ cup raw peanuts 1 tsp oil
½ cup roasted chickpea (dalia)

Yields 1 cup

Method
1. Mix all ingredients in food processor or blender to a smooth consistency
of a sauce.
2. Adding oil to any green chutney helps maintain the color of the chutney.

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 Sweet Fruit Chutney
Ingredients
1 large tart apple 2 Tbsp golden raisins
1 tsp garam masala 3 Tbsp minced ginger root
2 cups dried apricots 1 ½ cups brown sugar
1 tsp cumin seeds 1 ½ tsp salt
8 large strawberries 2 cups apple cider vinegar
1 tsp paprika

Yields approximately 3 cups

Method
1. Peel apple.
2. Hull strawberries.
3. Cut strawberries, apple and apricots into small pieces.
4. Mix with remaining ingredients in heavy saucepan. Boil gently for
approximately 1 hour until the chutney has a thick consistency like that
of honey.

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 Sweet 'N Sour Raisin Chutney
Ingredients
1 cup black raisins 1 cup water
5 dried pitted prunes 1 tsp roasted ground cumin
2 tsp lemon juice 1 tsp black salt (sanchal)

Serves 4 – 6

Method
1. In a saucepan boil water, raisins and prunes. Cook until soft.
2. Put them in blender adding remaining ingredients.
3. Blend to a thick consistency.
4. Transfer to a bowl and serve with any meal or snack.

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 Vegan White Sauce
Ingredients
2 Tbsp olive oil or any For a cheesy flavor, add 1 to 2 Tbsp
unrefined organic oil nutritional yeast flakes, as per taste
¼ cup whole wheat flour Salt to taste
1 ¾ cup of soy milk Freshly ground black pepper

Yields 2 cups

Method
1. Put all the ingredients except the yeast in a thick bottomed saucepan and
whisk over the heat until cooked.
2. Once cooked, add salt, the yeast and stir it well.
3. Season with freshly ground black pepper.

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Starters & Snacks

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Baked Vegetable Lentil Cake (Handvo)
Ingredients
1 cup rice, dry, ground 1 tsp turmeric
½ cup tuver dal, ground coarse 2 medium size grated zucchini
¼ cup urad dal, ground coarse 1 cup corn kernels
¼ cup chana dal, ground coarse 1 tsp soda bicarbonate
2 cups soy yogurt 2 Tbsp cooking oil
1 cup water 1 tsp mustard seeds
Salt to taste 2 tsp sesame seeds
2 green chilli paste ½ tsp asafoetida (hing)
1tsp ginger paste

Serves 4 – 6

Method
1. In a food mill, dry ground the rice and all the dals or buy ready handvo mix.
2. In a large mixing bowl, place the ground rice and dal.
3. Mix in yogurt, water and salt and stir well.
4. Let stand for 6-7 hours to ferment.
5. Now add chilli-ginger paste, turmeric, vegetables and soda
bicarbonate and mix well.
6. In a pan heat 2 Tbsp of cooking oil.
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Baked Vegetable Lentil Cake (Handvo)
7. As soon as the oil gets hot, add mustard seeds, sesame
seeds and asafoetida (hing).
8. Add this mixture to the prepared batter.
9. Divide batter into greased muffin tray or pour into a 9 inch greased cake pan.
10. Bake in a pre-heated 300° F oven for 45 min. or until the top turns brown.
(Insert a knife in the center of cake, when it comes out clean, it is done).
11. Cut into desired shape and size.
12. Serve with coriander chutney.

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 Broccoli Peanut Noodles
Ingredients
1 large broccoli 2 Tbsp soy sauce
½ pound noodles of your choice 2 Tbsp agave or maple syrup
½ cup unsweetened peanut butter Cayenne, to taste (optional)
½ cup water ½ cup peanuts toasted
1 Tbsp lemon juice

Serves 4 – 6

Method
1. Cut broccoli into florets and steam them.
2. Cook noodles according to package directions. Drain the noodles.
3. Whisk peanut butter and water together over medium heat.
4. Add lemon juice, soy sauce, sweetener, and cayenne and heat through.
5. Toss the noodles and broccoli with sauce and nuts and mix well.
6. It is now ready to serve.

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 Chickpea Flour Crepes (Besan Pudla)
Ingredients
1 ¼ cups chick pea flour (besan) 2 inch piece of ginger, finely chopped
½ tsp sea salt 1 chilli finely chopped( optional)
½ tsp cayenne pepper 2 Tbsp chopped coriander
1 cup very finely shredded cabbage 1Tbsp oil
1 cup finely cut spinach

Makes 14 -15 crepes

Method
1. Place chick pea flour in a large mixing bowl.
2. Add 1 cup water and stir to make a smooth batter.
3. Add the salt, cayenne, cabbage, spinach, ginger, chillies, coriander and oil.
4. Mix well and set aside for 15 minutes.
5. Take a large non- stick skillet and place it over medium heat.
6. Stir the batter once and pour a few spoonfuls of batter in skillet and spread
with a spoon (like a crepe about 6 inches in diameter).
7. Cover and cook for 3 minutes on a very low heat.
8. Turn over with a non-stick spatula and cook uncovered for few more minutes.
9. Cook till the crepe is golden brown in color.
10. Repeat with remaining batter. Make sure to stir the batter each time before
using it.
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 Chickpea Flour Rolls (Khandvi)
Ingredients
1 cup chick-pea flour (besan) ½ tsp mustard seeds
1 cup soy yogurt ½ tsp cumin seeds
1½ cups of water ½ tsp sesame seeds
1 tsp red chilli powder 2 tsp oil
½ tsp ground turmeric ¼ tsp asafoetida (hing)
½ tsp asafoetida (hing) 2 Tbsp grated coconut (optional)
Salt to taste 1 Tbsp coriander leaves, chopped

Serves 4 – 6

Method
1. Mix chick-pea flour, yogurt, water, red chilli powder, turmeric, asafoetida
(hing) and salt in a deep heavy saucepan.
2. Place pan on medium heat stirring constantly for about 8 to 10 minutes to
avoid forming of lumps.
3. Now turn off the flame and spread the mixture as thin as possible on a
greasy plate 10” round.
4. Let it cool for some time. When cool, cut the spread into 2-inch wide strips
and roll each strip carefully and arrange each roll on a platter.
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 Chickpea Flour Rolls (Khandvi)
5. Sprinkle grated coconut and coriander leaves on the rolls.
6. Heat oil in a pan and add mustard seeds, cumin seeds and sesame seeds.
7. As soon as the seeds start popping, add asafoetida (hing).
8. Remove from heat and pour this mixture over the Khandvi and serve.

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 Dal Ball with Yogurt (Dahi Pakodi)
Ingredients
Sauce: Batter:
4 cups whipped yogurt 1 cup urad dal
1 cup water 2 Tbsp finely chopped green
3 tsp sugar pepper (use chilli pepper or
1 tsp salt sweet green pepper)
2 Tbsp oil ½ tsp salt
2 tsp mustard seeds Water to blend
2 tsp urad dal
Paniyaram pan
10 dried curry leaves
3 Tbsp finely chopped
Coriander leaves

Yields approximately 45 balls

Method
1. Clean dal and wash thoroughly. Soak in water to cover for 4 hours.
2. Strain dal and place in a blender. Add just enough water to facilitate
blending, and grind to a coarse consistency.
3. Place blended dal in a bowl. Add chopped green pepper and salt. Mix well.
4. Place whipped soy yogurt in a large bowl. Add sugar, salt and stir till blended.

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 Dal Ball with Yogurt (Dahi Pakodi)
5. Heat oil in a small saucepan.
6. Add mustard seeds and when they begin to pop, add urad dal & curry leaves.
7. As soon as the leaves brown, urad dal will turn slightly pink. (Do not allow-
it to brown). Add the mixture to the yogurt and stir to blend.
8. On low flame, heat the paniyaram pan.
9. Using a spoon, take a Tbsp of dal mixture and gently ease it into the
heated paniyaram pan
10. When the balls are brown, put them in a bowl of cold water.
Let them soak for 5 minutes.
11. Gently remove balls from water and press them between your two palms
to remove any excess water.
12. Place dry balls on a platter.
13. Do the same with rest of the batter.
14. Place the yogurt sauce on the balls.
15. Garnish with coriander leaves and chill in refrigerator before serving.
16. Serve 3-4 balls with a liberal quantity of yogurt sauce in individual bowls.

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 Green Peas Cake (Vatana Na Dhokla)
Ingredients
1 cup green peas (fresh) 2 Tbsp oil, 1/3 cup water
1 cup gram flour (besan) Salt to taste
4 Tbsp rawa (suji/semolina)
4 green chillies chopped For tempering:
ginger (small piece) chopped ½ Tbsp Mustard Seeds
2 Tbsp lemon juice 1 Tbsp Sesame Seeds
1 Tbsp Eno/Fruit Salt 6 to 7 Curry Leaves
1 Tbsp sugar A pinch Asafoetida

Serves 4 – 6

Method
1. Blend the green peas, green chillies and ginger in a mixer into a smooth
paste without water.
2. Take besan in a big vessel. Put salt, sugar, lemon juice and rawa in it.
3. Mix the batter well with a spoon.
4. Now add the green peas paste into this batter.
5. Add 1/3 cup of water (use the same cup to measure water that you used for
besan).

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 Green Peas Cake (Vatana Na Dhokla)
6. Add eno/fruit salt into the batter and mix well.
7. Oil the dish which will be used to steam the batter.
8. Evenly spread the batter. into the oiled dish.
9. Steam the batter for around 10 minutes.
10. Cut the steamed cake into desired shapes and put the pieces in a plate.
11. Heat oil in a pan and add curry leaves, sesame seeds, mustard seeds and
asafoetida.
12. Fry for a while and immediately put this mixture over the green dhoklas.
13. Serve hot with tomato ketchup and green chutney.

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 Lentil Balls in Yogurt Sauce
(Guilt Free Dahi Vada)

Ingredients
For The Vadas- For the Sauce-
¾ cup chawla dal 3 cups whisked unsweetened-
(split black-eye beans) soy yogurt
¼ cup urad dal (split black lentils) ½ cup date chutney
12 mm ( ½") piece of ginger (adrak) For The Garnish-
¼ tsp asafoetida (hing) Paprika powder
A pinch of baking soda Roasted cumin seeds (jeera)-
Salt to taste powder
Paniyaram pan Black salt (sanchal) to taste
Oil for greasing Coriander leaves, chopped

Serves 4

Method
For the vadas-
1. Soak the two dals together in water for 3-4 hours.
2. Wash and drain the dals.
3. Combine the dals and ginger and grind to a smooth paste in a blender adding
just enough water to facilitate grinding.

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 Lentil Balls in Yogurt Sauce
(Guilt Free Dahi Vada)

4. Add the soda bi-carb and salt to the dal mixture and mix well till the
mixture is light and fluffy. Add a little water if required.
5. Grease the paniyaram pan with oil.
6. Spoon the dal mixture into the hollow scoops (hollow concave shape)
of the pan.
7. Heat the pan on medium heat and cover with a lid.
8. After 3-4 minutes you will notice the top part steamed.
9. At this point, turn over each vada and allow it to cook on the other side.
10. This time around don't cover with a lid.
11. Allow it to cook on low heat until the bottom is lightly brown. Soak the vadas
in warm water for about 15 minutes.
12. Just before serving, drain and squeeze out the excess water.
13. Arrange the vadas on a serving dish and top with the whisked soy yogurt.
14. Spread the date chutney generously on the yogurt.
15. Garnish with paprika, cumin seed powder and black salt.
16. Sprinkle with coriander leaves, chopped.

Paniyaram pan

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 Rice and Lentil Cake (Khatta Dhokla)
Ingredients
2 cups Rice 1 Tbsp Black Pepper Powder
1 cup Urad Dal 1 cup Coriander Leaves (chopped)
½ cup unsweetened soy yogurt 1 tsp mustard seeds
2 Tbsp Green Chilli-Ginger Paste 3 Tbsp oil
5 tsp of Eno Fruit Salt Salt to taste
¼ tsp Asafoetida

Serves 4 – 6

Method
1. Soak the rice and dal separately for 4-6 hrs in water.
2. Drain the rice & dal and add soy yogurt and hot water to the dal-rice mixture.
3. Grind them together to get a thick batter like consistency.
4. Allow to ferment for at least 6 to 7 hours.
5. Add eno fruit salt, asafoetida, chilli-ginger paste, 1 Tbsp oil and salt to the
dal- rice batter & mix well with hands till the mixture becomes light & fluffy.
6. Apply oil on a 7” round tray/thali and pour the batter to fill up to half the
height of tray. Sprinkle a little black pepper powder on top.

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 Rice and Lentil Cake (Khatta Dhokla)
7. Steam for about 10 minutes in a steamer and let it cool and then cut into
square/ diamond shaped pieces.
8. Continue steps 6 & 7 till all the batter is used up. You can make
approximately two trays.
9. For tempering (tadka), heat 1 Tbsp oil in a pan and add mustard seeds.
10. When seeds start spluttering, pour the tempering on all the dhokla pieces.
11. Garnish the dhokla with coriander leaves.
12. Serve with green chutney and date sauce.

Dhokla Thali

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 Rice Cakes (Idli)
Ingredients
2 cups parboiled rice 1 Tbsp oil for greasing
1 cup urad dal Water to mix
1 tsp fenugreek seeds 1 tsp Eno fruit salt
Salt to taste

Serves 4 – 6

Method
1. Soak urad dal and rice separately in water, for about 5 hours.
2. Grind the soaked ingredients in a mixer to make a smooth paste
3. Now leave the paste aside, for about 8 hours.
4. After it has fermented, add salt and Eno to the paste. Mix well.
5. Pour the mixture gradually into the greased cavities of an idli stand.
6. Place idli stand to steam for a few minutes in a cooker or closed vessel.
7. Then, carefully take out the stand and remove
idlis using a spoon.
8. Repeat the procedure for the remaining mixture.
9. Idlis are ready. Serve three in each plate with
coconut chutney. Idli Stand
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 Spiced Corn with Pomegranate
(Masala Makai)

Ingredients
1 cup steamed corn kernels (vermicelli made from chick-pea flour)
1 tsp mustard seeds Salt to taste
½ cup fresh pomegranate seeds ½ tsp lemon juice
¼ tsp black pepper 2 tsp oil
¼ cup sev 2 Tbsp chopped coriander leaves,

Serves 4

Method
1. Heat oil in a skillet on low heat.
2. When hot, add mustard seeds.
3. When mustard seeds start popping, add corn and mix well.
4. Add salt, pepper and lemon juice.
5. Mix well and turn off heat.
6. When cool, add pomegranate seeds, sev and
coriander leaves.
7. Serve in individual bowls as a tea-time snack

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Spiced Puffed Balls (Masala Paniyaram)
Ingredients
2 cups idli batter ¼ tsp red chilli powder (optional)
1 medium size tomato, finely 2 Tbsp chopped curry leaves
chopped or minced 1 Tbsp chopped coriander leaves
1 medium capsicum, finely chopped ½ cup grated coconut
½ inch ginger, finely chopped or grated Salt to taste
A pinch of asafoetida (hing) (optional)

Serves 4

Method
1. Mix all the ingredients in the idli batter.
2. Stir well.
3. Heat the paniyaram pan and grease each mould with oil.
4. Pour a spoonful of the batter in ¾ of the paniyaram mould.
5. Allow the batter to cook for 2-3 minutes on a low flame.
6. Turn each paniyaram with the help of a wooden skewer or spoon.
7. Now allow the other side to get cooked until crisp.
8. Turn once or twice for uniform cooking.
9. Remove and keep in a casserole so that they stay warm.
10. Serve with coconut chutney.
Note : Paniyarams are dumplings made from idli batter. These can be made
plain or spiced. They are crisp on the outside and soft from within.
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 Spicy Tomato Cream Pasta
Ingredients
1 Tbsp vegan margarine ½ tsp pepper
1 Tbsp. flour 1 tsp minced jalapeno pepper (optional)
1 cup unsweetened plain 1 cup diced tomatoes
almond/soy/rice milk 1 12-oz. package dry whole-wheat
¼ cup shredded vegan penne or rotini pasta
mozzarella cheese 1Tbsp chopped basil
½ tsp salt

Serves 4 – 6

Method
1. Melt the margarine in a small sauce pan over low heat, then add the flour
and stir.
2. Cook for 30 seconds, then pour in the soy milk while whisking continuously.
3. Add the vegan mozzarella and stir until the cheese is melted and well combined.
4. Add the salt, pepper, jalapeño, and tomatoes and
cook over low heat for 5 minutes.

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 Spicy Tomato Cream Pasta
5. If the sauce becomes too thick, add more soy milk.
6. While your sauce is being prepared, cook the whole-wheat pasta according
to the package directions, then drain.
7. Pour the cooked pasta and the cream sauce into a large bowl and stir until
just combined.
8. Garnish with chopped basil.

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 Spongy Lentil Cake (Khaman Dhokla)
Ingredients
2 cups chana dal 1 tsp lemon juice
1 cup soy yogurt 1 Tbsp of oil
¾ cup water 1 tsp black mustard seeds
1 ½ tsp salt or more ¼ tsp asafoetida (hing)
3 tsp sugar ½ cup water
1 tsp Eno Fruit Salt 4 Tbsp coriander leaves chopped

Serves 4 – 6

Method
1. Soak the dal overnight in water about 2 inches above the dal.
2. Drain dal and pour half into the food processor.
3. Add half the yogurt blended with water and grind all coarsely.
Take care not to over grind.
4. Repeat until all the dal is coarsely ground.
5. Pour the mixture into a mixing bowl.
6. Add the salt, sugar eno and lemon juice.
7. Mix well with hands so the mixture becomes light and fluffy.
8. Lightly oil three 8-inch cake pans.
9. Pour one third of the mixture into each pan.

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 Spongy Lentil Cake (Khaman Dhokla)
10. Arrange the pan on 3 tiers of a steamer and steam about 5 minutes or until
cooked. (When tip of a knife inserted in the center comes out clean it is
ready.)
11. If you do not have a steamer with several tiers, steam one pan at a time and
repeat until all the dhoklas are cooked.
12. Let the pans stand outside the steamer briefly.
13. Heat oil in a large skillet. When it is almost hot, add the mustard seeds.
Cook briefly.
14. Add the asafoetida (hing) and water.
15. Pour the tempering over the pans with a spoon. Cool slightly and cut the
cake into 1 ½ inch cubes and transfer in a platter.
16. Garnish with coriander leaves.
17. Serve with coriander chutney.

Three Tier Dhokla Pan

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 Stuffed Crepe (Pudla)
Ingredients
Batter: Stuffing:
1 cup yellow moong dal 2 cups boiled green peas
¼ cup urad dal ½ coconut, grated
2 tsp ground chillies and ginger ¼ cup coriander leaves, chopped
Salt to taste 2 tsp garam masala (gujarati)
Oil as required Salt to taste
1 tsp oil

Makes 14-15 crepes

Method
1. Wash and soak dals together in water for 3 hours.
2. Drain water and grind into fine paste in an electric blender using very
little water.
3. Add chillies, ginger and salt to batter, allowing it to sit for 4-5 hours.
4. Meanwhile mash the peas and cook with very little oil for 2-3 minutes.
5. Add grated coconut, coriander leaves, garam masala and salt and mix well.
Remove from heat and keep aside.

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 Stuffed Crepe (Pudla)
6. Heat a non-stick skillet on a lower heat to medium.
7. Pour a few spoonfuls of batter in skillet and spread with a spoon
(like a crepe about 6 inches in diameter).
8. Pour 1 tsp of oil around the crepe or skip the oil and let it brown by
itself on the bottom. Browning indicates end-point for turning over.
9. Brown on other side and place on a plate.
10. Do the same with rest of the batter.
11. Spread 1 Tbsp of pea mixture on each crepe and form a roll.
12. Do the same with all crepes.
13. Serve with date sauce and mint chutney.

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Vegetable Flattened Rice (Vatana Poha)
Ingredients
2 cups thick poha (flattened rice) ¼ tsp asafoetida (hing)
1 cup chopped tomatoes ¼ tsp turmeric powder
1 cup steamed green peas 2 tsp sugar
1 cup steamed corn kernels 1 Tbsp lemon juice
2 green chillies, finely chopped 1 Tbsp oil
(optional) Salt to taste
4 curry leaves 2 Tbsp coriander leaves, chopped
1 tsp mustard seeds

Serves 4 – 6

Method
1. Gently rinse poha in a colander with water twice and let it sit in the colander.
2. Now empty the poha in a bowl.
3. Add turmeric, sugar, lemon juice and salt to poha and mix gently.
4. Heat oil in a pan on medium heat, add mustard seeds and asafoetida and
wait until seeds turn brown.
5. Add curry leaves and tomatoes and cook until tomatoes are soft.
6. Add steamed corn, green peas, green chillies and ¼ teaspoon salt, mix well.
7. Add poha and mix well with a big spatula to avoid making it mushy.
8. Garnish with coriander leaves, chopped & serve hot with coriander chutney.
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Yellow Split Pea Balls (Chana dal vada)
Ingredients
¾ cup chana dal, soaked for 4-5 hours 1 Tbsp coriander seeds crushed
¼ cup poha (pressed rice) or coarsely ground
1 cup spinach, finely chopped ½ tsp ground black pepper
½ cup coriander leaves, finely 2 Tbsp lemon juice
chopped Salt to taste

Serves 4 – 6

Method
1. Coarsely blend the drained chana dal in a blender with a little water and
set aside in a bowl.
2. Wash the poha in hot water.
3. Squeeze out as much water as possible.
4. Add all the ingredients along with the poha to the ground dal and mix
thoroughly.
5. Grease the paniyaram pan with oil.
6. Spoon the dal mixture into the scoops (the hollow concave shapes) in the pan.

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Yellow Split Pea Balls (Chana dal vada)
7. Heat the pan on medium heat and cover with a lid.
8. After 3-4 minutes you will notice the top part is steamed.
9. When knife inserted in the middle comes out clean it is done.
10. At this point turn over each ball and allow it to cook on the other side.
11. This time around don't cover with a lid.
12. Allow it to cook on medium low heat until the bottom is lightly brown.
Do the same with the rest of the mixture.
13. Serve with coconut chutney and date sauce.

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Raitas & Salads

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 Avocado and Tomato Salad
Ingredients
6 tomatoes sliced ¾ cup Kalamata olives, sliced
1 Tbsp of chaat masala 2 Tbsp fresh basil, sliced in ribbons
(available in Indian Grocery) 2 Tbsp extra virgin olive oil
2 avocados, cubed Soy mozzarella cheese, crumbled to taste
Juice of 1 lemon

Serves 4 – 6

Method
1. Lay the tomato slices on a plate or serving tray and sprinkle with chaat masala.
2. Toss the avocado and lemon juice together in a bowl.
3. Once mixed, place the avocado on top of the tomato slices.
4. Sprinkle chopped kalamata olives on avocado.
5. Top with fresh basil and a drizzle of olive oil
6. Sprinkle on the soy cheese.

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 Banana-Cucumber in Yogurt
(Paka kela Kakadi Raita)

Ingredients
2 ripe bananas, mashed 2 medium cucumbers grated
½ Tbsp brown sugar 1 Tbsp minced mint (optional)
1 cup whipped plain soy yogurt 1/2 tsp mustard powder
½ tsp salt

Serves 4 – 6

Method
1. Mix all ingredients together.
2. Chill and serve with pita chips.

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 Blueberry Mango Spinach Salad
Ingredients
6-8 cups fresh spinach ¼ cup extra virgin olive oil
1 ripe mango, cut into small chunks ½ cup fresh lemon juice
1-1/2 cups fresh blueberries ¾ cup whipped plain coconut yogurt
1/2 red pepper, minced 2 big pinches of salt

Serves 4 – 6

Method
1. Mix olive oil, lemon juice, coconut yogurt and salt together in a medium bowl.
2. Add baby spinach, mango chunks, blueberries and pepper.
3. Toss the salad gently once or twice.
4. Let it marinate for few minutes.
5. Now it is ready to serve.

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 Broccoli with Mayonnaise Salad
Ingredients
2 heads broccoli cut into bite sized pieces ¼ cup white vinegar
1 ½ cups vegan mayonnaise from the store ¼ cup brown sugar
½ cup red pepper chopped into bite size ¼ cup pine nuts
pieces ¼ cup raisins

Serves 4 – 6

Method
1. Place broccoli in large bowl with red pepper.
2. In another bowl, mix vegan mayo, vinegar and brown sugar together.
Consistency should be soupy, but not watery, if it is watery add a little
more mayonnaise.
3. Pour sauce over broccoli and add pine nuts.
4. Let it sit in fridge to let broccoli soak up flavor
(usually a few hours).
5. Just before serving, add raisins.

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 Cabbage and Green Capsicum Salad
(Kobi Shimla Mirch Kachumber)

Ingredients
1 medium head of cabbage 1 tsp oil
2 medium green capsicums ¼ Tbsp turmeric powder
1 Tbsp mustard seeds Salt to taste

Serves 4 – 6

Method
1. Cut Cabbage and green capsicum into long thin strips.
2. Heat oil in a pan and add mustard seeds when they begin to pop then add
long cut capsicum.
3. Cook for a few minutes so capsicums become soft.
4. After that add chopped cabbage in it.
5. Cover the pan and cook for 2-3 minutes.
6. Add turmeric powder and Salt to taste.
7. Serve as side dish with curry and roti.

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 Cabbage-Apple Salad
Ingredients
2 cups plain soy yogurt 1 cup shredded cabbage
1 cup crushed pineapple 1 cup chopped apple
(fresh or canned) Salt to taste

Serves 4 – 6

Method
1. In a large bowl whisk the yogurt until creamy.
2. If using canned pineapple, drain it well.
3. To the whipped yogurt, add the pineapple (drained, if necessary) and the
remaining ingredients and mix well.
4. Chill for at least an hour before serving.
5. Very refreshing and cooling in the summer.

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 Chick-Pea Salad
Ingredients
2 (20 oz.) cans of chick-peas ½ tsp paprika
1 Tbsp chopped coriander 1 tomato, chopped small
1 green capsicum 2 Tbsp oil
1 red capsicum 1 Tbsp fresh roasted cumin seed powder
1 yellow capsicum 2 tsp lemon juice
½ cup of baby spinach 1 tsp salt

Serves 4 – 6

Method
1. Two cans of chick-peas drain and wash quickly under running water.
2. Roast cumin seeds in a dry pan on low heat, till they are slightly brown and
exude a pleasant, pungent aroma.
3. Then grind them in a coffee grinder.
4. Cut all the capsicums into thin strips and chop tomatoes.
5. Mix all ingredients together in a bowl with baby spinach.
6. If you make this salad ahead of time and allow it to marinate a few hours,
it gets even better.
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 Coconut-Pomegranate Raita
(Nariyal-Dadam Raita)

Ingredients
1 cup fresh or frozen grated coconut ½ cup dried cranberries
½ cup firmly packed finely chopped 1 cup thick plain soy yogurt
coriander leaves Salt to taste
1 cup fresh pomegranate seeds or Decorate with mint sprig

Serves 4 – 6

Method
1. Whip the yogurt in a bowl.
2. Put all ingredients in a bowl and mix well.
3. Empty in a serving bowl and garnish with mint sprig.
4. Chill in the refrigerator before serving.

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 Lime and Peanut Coleslaw
Ingredients
1 ½ cups unsalted raw peanuts seeded and diced (optional)
½ of a medium-large cabbage 3/4 cup coriander, chopped
1 basket of tiny cherry tomatoes, ¼ cup freshly squeezed lime juice
washed and halved 1 Tbsp olive oil
1 jalapeno chilli, ¼ teaspoon fine-grain sea salt

Serves 6

Method
1. In a skillet or oven (350°F) roast the peanuts for 5 to 10 minutes,
shaking the pan once or twice along the way, until golden and toasted.
2. Cut the cabbage into two quarters and cut out the core.
3. Using a knife shred each quarter into whisper thin slices. The key here is
bite-sized and thin.
4. Combine the cabbage, tomatoes, jalapeno and coriander in a bowl.
5. In a separate bowl combine the lime juice, olive oil, salt.
6. Add to the cabbage mixture and gently stir to combine. Just before serving
fold in the peanuts (add them too early and they lose some of their crunch).
7. Taste and adjust the flavor with more salt if needed.

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 Red and Green Grape Salad
(Lal ane Lili Draksh Raita)

Ingredients
2 cups green and red grapes sliced 1 Tbsp pecans chopped
in half Salt to taste
1 tsp sugar 2 cups whipped soy yogurt
½ tsp ground cumin

Serves 4 – 6

Method
1. Put grapes in a serving bowl.
2. Add all ingredients.
3. Mix well and chill in the refrigerator.

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 Summer Broccoli Salad
Ingredients
3 stalks broccoli, chopped bite sized Dressing:
(stems peeled and chopped) ½ cup lemon juice
½ cup pine nuts ¼ cup olive oil
½ cup green grapes chopped Salt and pepper to taste
¼ cup black raisins

Serves 4 – 6

Method
1. Add broccoli, pine nuts, grapes and raisins into a large bowl.
2. In small bowl whisk together lemon juice, olive oil, salt and pepper.
3. Pour mixture over the broccoli and mix and let sit at room temperature for
at least 1 hour.

The secret to this recipe is that it gets better the longer it sits in the dressing,
but don't put it in the fridge because the olive oil will coagulate.

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 Tomato Yogurt (Tomato Raita)
Ingredients
3 cups plain coconut yogurt 3 tsp urad dal
5 medium firm tomatoes 2 tsp oil
½ cup dry shredded coconut 4-5 curry leaves (optional)
Salt to taste Dash of asafoetida (hing) (optional)
1 tsp mustard seeds 1 Tbsp fresh coriander leaves chopped finely

Serves 4 – 6

Method
1. Beat yogurt in a bowl.
2. Add tomatoes, coconut and salt.
3. Heat oil in a pan.
4. Add mustard seeds and urad dal and as soon as it begins to crackle
(just prior to popping), add the curry leaves and asafoetida (hing).
5. Spoon this into the yogurt/tomato/coconut
mixture in bowl.
6. Mix well and serve garnished with coriander leaves.

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Pulses Dals Lentils Soups

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 Black-Eyed Beans (Chawla)
Ingredients
1 cup uncooked black- ¼ tsp asafoetida (hing)
eyed beans 5-6 curry leaves, chopped
4 cups water 2 tsp ground coriander-
1 heaped Tbsp finely chopped ginger cumin powder
1 Tbsp oil 1 green chilli, cut into 2
½ tsp turmeric 1 tsp paprika
3 Tbsp coriander leaves, chopped Salt to taste

Make a paste of:

2 Tbsp unsweetened soy yogurt 1 ½ Tbsp chick-pea flour (besan)

Serves 4 – 6

Method
1. Wash and soak beans in enough water to cover for at least 4 hours.
2. Cook the beans in a pressure cooker or add 4 cups of water
and cook beans for 45 minutes or until tender. Add more
hot water if necessary.
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 Black-Eyed Beans (Chawla)
3. In a heavy pan heat the oil. Add the turmeric, asafoetida (hing),
coriander -cumin powder and fry lightly
4. Add chopped curry leaves, coriander leaves, ginger and chilli and
sauté lightly.
5. Add salt and mix well.
6. Add the cooked beans and the yogurt/chick-pea flour paste to the
spice mixture.
7. Stir well and turn heat to low and cook, covered for 10 minutes.

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 Brown Masoor with Orange Juice
Ingredients
1 cup of brown lentils ¼ tsp turmeric powder
1 tsp oil 2 oranges
1 tsp mustard seeds ½ lime or lemon
1 tsp cumin seeds Salt to taste
1 inch fresh ginger root, A pinch of sugar
chopped finely 1 Tbsp coriander leaves,
1 green chilli (optional) chopped

Serves 4

Method
1. Soak lentils for 5 hours.
2. In a saucepan, heat the oil.
3. Add the mustard and cumin seeds.
4. When they start to splutter, add the ginger root and green chillies.
5. Once they are sauteed (takes less than a minute), add the lentils and
turmeric powder along with sufficient amount of water and let it cook.

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 Brown Masoor with Orange Juice

6. While the lentils are boiling, squeeze the juice of two oranges and keep aside.
7. When the lentils are cooked to a mash consistency, add the orange juice.
8. Squeeze half a lemon in to the lentils, and add salt and a dash of sugar.
9. Garnish with coriander leaves.
10. Serve hot either by itself or with freshly cooked brown basmati rice.

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 Butternut squash Soup
Ingredients
1 butternut squash, peeled, ½ tsp ground cinnamon
deseeded and roughly chopped 4 cups of water approximately
1 Tbsp of oil Salt and pepper as desired
1 tsp grated ginger

Serves 4 – 6

Method
1. In the oil saute grated ginger for a few minutes and then add the squash
and stir well.
2. Add water and bring to a boil - turn down to simmer and cook until the
squash is tender (about 20 minutes).
3. Alternatively, if making in advance you can slow cook by bringing to boil
and then turning off and leaving for at least an hour.
4. Liquidize until smooth.
5. Empty into a bowl and add cinnamon and salt as needed.
6. Garnish with pepper.
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 Cream of Asparagus Soup
Ingredients
1 Tbsp vegan butter or margarine 2 cups plain soy milk
2 Tbsp flour 1 bunch fresh asparagus
½ tsp salt ½ cup water
1/8 tsp pepper

Serves 4 – 6

Method
1. First wash the asparagus.
2. Break of the ends of each stalk.
3. Then, cut the stalks into ½-inch pieces.
4. Cook asparagus in water until it is tender. This will take about 5 minutes.
5. In the meantime place the butter in a saucepan and melt over low heat.
6. Then add the flour, salt and the pepper. Stir this together.
7. Now add the milk, and cook while continuously stirring until it thickens. If it
starts to bubble, take it off the heat and set it aside.

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 Cream of Asparagus Soup
8. Take out and drain the asparagus, while reserving the cooking liquid in a
measuring cup.
9. You can set aside a few of the asparagus tips aside for garnish at this time.
Then put the asparagus back into the pot.
10. Add enough boiling water to reserved cooking liquid to make 1 cup.
11. Pour it into the asparagus and start mixing this up with an electric
hand blender.
12. Slowly add the white sauce a little bit at a time. Continue to blend until
the soup is smooth.
13. Heat thoroughly. Pour into a bowl and add the asparagus tips.
14. Season the soup with salt and pepper if needed and serve.

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 Fenugreek Lentil Curry (Dal Methi)
Ingredients
½ cup whole black urad ½ tsp cinnamon
½ cup brown lentils 1 tsp grated ginger
½ cup moong beans ½ tsp green chilli paste (optional)
½ cup chana dal 1 cup fenugreek leaves, chopped
1 tsp oil Salt to taste
½ tsp cumin seeds ¼ cup unsweetened soy yogurt
¼ tsp asafoetida (hing)

Serves 4 – 6

Method
1. Soak all the pulses for 5 hours.
2. Pressure cook all together.
3. Take oil and heat it in a heavy bottom pot.
4. Add cumin seeds.
5. When the cumin seeds become brown and releases an aroma, add
asafoetida (hing), turmeric, grated ginger, cinnamon, chilli paste, salt and
fresh fenugreek leaves - chopped.
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 Fenugreek Lentil Curry (Dal Methi)
6. Saute them for five minutes.
7. Add all the pulses to the spice mixture and cook for 15 minutes.
8. Add ¼ cup unsweetened soy yogurt.
9. Mix and cook for 5 minutes more.
10. Serve with rice or any Indian bread

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 Fenugreek with Lentils
(Kasoori Methi with Dal)

Ingredients
3/4 cup green moong dal 1 tsp oil
(split moong beans) 1 tsp turmeric powder
½ cup masoor dal (orange lentil) 3-4 Tbsp oil
2 Tbsp dry fenugreek leaves A pinch of asafoetida (hing)
(kasoori methi) ¼ tsp cumin seeds
½" piece ginger, grated ½ tsp of garam masala (Punjabi)
1 dry red chilli (optional) ½ tsp coriander powder

Serves 4 – 6

Method
1. Pick, clean & wash both dals together. Add kasoori methi, ginger, oil, 1 dry
red chilli, salt and haldi to dal.
2. Pressure cook dals with 3 ½ cups water to give one whistle. The fire can be
turned off when the whistle just starts. This dal gets over cooked on one
whistle also, at times.

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 Fenugreek with Lentils
(Kasoori Methi with Dal)

3. Heat oil in a small pan. Add asafoetida. Cook ½ minute.

4. Remove from fire. Add cumin seeds. Cook on low flame till it turns golden.
Add coriander powder and garam masala.
5. Cook for a few seconds. Pour over the hot dal.
6. Serve with rice or roti.

Kasoori Methi

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 Kidney Beans (Rajma)
Ingredients
1 cup of kidney beans 4 black cardamom
3 cups of water 2 sticks of cinnamon
2 Tbsp oil 2 Tbsp coriander powder
½ tsp cumin seeds ½ tsp turmeric powder
1” ginger ground to a paste ½ tsp garam masala ( Punjabi masala)
1 ½ cups tomato puree ½ tsp chilli powder (optional)
Spices Fresh coriander to garnish
2 bay leaves

Serves 4

Method
1. Soak the beans overnight in a pan of water. Drain and pressure cook for 30
minutes with salt and 3 cups of water.
2. Heat the oil in a large heavy based saucepan
and fry the cumin seeds until they crackle.
3. Add the ginger and fry a little.

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 Kidney Beans (Rajma)
4. Add the tomato puree with the whole spices (bay leaves, cardamom and
cinnamon) and keep cooking till it starts leaving oil on the surface – about
15 minutes on a high flame.
5. Stir in the turmeric, coriander, chilli powder and garam masala.
6. Add the boiled kidney beans and about two thirds of the cooking water to
the masala and mix well.
7. Cook on a medium flame to simmer for about 20 minutes until it thickens.
8. Garnish with fresh coriander and a sprinkle of garam masala.
9. Serve with hot paratha.

NOTES
For the tomato puree, you can use half fresh tomatoes, and half
canned puree or all fresh if you have access to them.
If the beans are not sufficiently mushy, break some of them down with a
masher or back of a spoon as this will help thicken the sauce.

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 Lentils and Spinach (Dal Palak)
Ingredients
1 ½ cups mixed lentils, split peas, ½ tsp paprika powder
yellow moong dal, chana dal 2 tsp oil
16 oz spinach chopped finely ½ tsp cumin seed
1 tsp salt 1 tsp mustard seed
½ tsp turmeric 1 tsp garam masala (see recipe)

Serves 4 – 6

Method
1. Wash the dal and soak in water for 2 hours.
2. In a large saucepan, put 3 cups of water on to boil.
3. When the water boils, add the drained dal, salt turmeric and paprika
powder.
4. Bring to a boil and cook for 5 minutes.
5. Stir in the spinach and begin cooking over medium heat.
6. Meanwhile heat the oil in a skillet.

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 Lentils and Spinach (Dal Palak)
7. Fry the cumin and mustard seeds until brown.
8. Stir this into the cooking dal and spinach. Add the garam masala.
9. Cook over low heat until the dal is soft and the moisture is almost gone.
10. If it gets too dry add a small quantity of water according to your preference

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 Mixed Lentil Curry (Trevati Dal)
Ingredients
½ cup yellow moong dal 3 cups water
¼ cup chana dal Salt to taste
¼ cup urad dal 1 Tbsp oil
1 tsp garam masala (Gujarati) 1 green chilli, chopped small (optional)
¼ tsp turmeric powder 1 tsp cumin seeds
1 tsp grated ginger root 6 tsp of soy yogurt

Serves 4 – 6

Method
1. Pick over and wash dals thoroughly.
2. Place the dals in a pot with 3 cups water and bring to a boil and simmer for
20 minutes, covered.
3. Heat the oil in a small saucepan and add cumin seeds.
4. Add spices, ginger and fry for 1 minute.
5. Add fried spices to the cooked dal.

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 Mixed Lentil Curry (Trevati Dal)

6. Add chopped green chilli (optional) and mix well. Simmer uncovered for 15
minutes.
7. Season with salt.
8. Serve in individual bowls.
9. Top each bowl of dal with 1 teaspoon of soy yogurt.

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 Rich Lentil Curry (Dal Makhani)
Ingredients
1 cup black urad dal 1 tsp coriander powder
(split black lentil) 3 green chillies (optional)
1 cup red kidney beans Salt to taste
¼ cup chana dal ¼ cup vegan butter
6 cups water (Earth Balance)
1 Tbsp ginger finely chopped 2 tsp vegetable oil
2 tomatoes 2 Tbsp plain vegan sour cream
1 tsp red chilli powder (optional) Fresh coriander leaves finely
1 tsp turmeric chopped, for garnish

Serves 4 – 6

Method
1. Wash and soak black dal and red beans for 8 - 10 hours.
2. Pressure cook urad dal, chana dal and red beans in 6 cups of water and add
salt and turmeric.
3. Chop the ginger, green chillies and tomatoes.

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 Rich Lentil Curry (Dal Makhani)
4. Heat the oil in a thick bottomed pan. Add above mentioned chopped
ingredients, chilli powder and coriander powder.
5. Then add the boiled dal and red beans mixture and simmer for 20 minutes.
6. Finally add cream and butter slowly and mix well.
7. Adjust salt and add water if consistency is too thick.
8. Garnish with fresh coriander leaves.
9. Serve with hot rotis or brown rice.

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Spiced White Lentil (Masala Urad Dal)
Ingredients
1 cup white urad dal 2 bay leaves(tejpatta)
¼ cup chana dal 2 cloves (laung)
5 cups water ½ tsp turmeric powder
1 tomato diced ½ tsp asafoetida (hing)
1 tsp grated ginger Salt to taste
1 Tbsp oil 1 tsp lemon juice
1 tsp cumin seeds (jeera) 1-2 green chillies, chopped (optional)

Serves 4 – 6

Method
1. Clean and wash the dal properly.
2. Soak in water for four hours if cooking without pressure cooker. (If cooking
in a pressure cooker there is no need to soak.)
3. Pressure cook for 7mins after one whistle.

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Spiced White Lentil (Masala Urad Dal)

4. If cooking without pressure cooker, boil the dal in 5 cups of water. Boil till it
becomes soft. It should not be pasty.
5. Heat oil in a pan and add cloves, bay leaves, cumin seeds and asafoetida
and allow the cumin to splutter.
6. Now add ginger and green chilli and stir-fry till the ginger is golden brown.
7. Add tomatoes and fry till it softens. Add the turmeric powder and the salt
and fry for a moment.
8. Now add the dal and lemon juice and mix very gently.
9. Serve hot with rotis or rice.

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 Stir Fry Lentils (Dal Fry)
Ingredients
1 cup chana dal 2 green chillies, chopped (optional)
1 cup yellow moong dal 1 tsp garam masala powder (Punjabi)
1 cup tomatoes, chopped 1 tsp ginger grated
1 tsp cumin seeds 3 cups water
A pinch of asafoetida Salt to taste
2-4 curry leaves 2 Tbsp coriander leaves chopped
2 Tbsp oil for garnish

Serves 4 – 6

Method
1. Rinse the dals 2-3 times and pressure cook them together with 3 cups of
water.
2. Heat a deep pan on medium high heat and add oil.
3. When oil is hot, add cumin seeds and wait till they crackle.
4. Add curry leaves, chopped green chillies, ginger and asafoetida. Stir for a
minute.

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 Stir Fry Lentils (Dal Fry)
5. Add tomatoes, garam masala, salt and mix.
6. Add the pressure cooked dal and let it cook covered with all the spices for 5
minutes stirring in between.
7. Garnish with coriander leaves.

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 Sweet Corn Soup with Vegetables
Ingredients
2 canscream style corn 2 Tbsp cornflour
½ cup sweet corn 1 tsp of oil
¼ cup cabbage, chopped 1 tsp sugar
¼ cup cauliflower, chopped 1 tsp finely chopped coriander leaves
¼ cup green beans, diced 1 Tbsp soy sauce
4 cups water Salt to taste

Serves 4 – 6

Method
1. Heat a large pot on medium high heat, add oil.
2. Add corn, cabbage, cauliflower and green beans, saute for 1-2 minutes.
3. Add cream style corn and salt, mix well.
4. Add water and again mix well, and bring it to a boil.
5. In a small bowl, mix ¼ cup of water and corn flour, keep aside.
6. Cook the soup for 5 to 8 minutes on medium heat.
7. Add corn flour and water mixture to the soup.
8. Add sugar, chopped coriander and soy sauce and cook for 2 more minutes.
9. Serve hot.
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 Tadka Dal
Ingredients
1 cup orange lentils/masoor dal 1-2 dried red chillies(or use green chillies)
2 cups water 2 inch ginger grated
¼ tsp turmeric ¼ tsp asafoetida
Salt to taste 1 medium tomato chopped
2 Tbsp oil Few sprigs of coriander leaves
½ tsp mustard seeds Lemon juice to taste
½ tsp kalonji seeds (often called
onion seeds because of their flavor)

Serves 4

Method
1. Wash the lentils well in cold water until the water runs clear.
2. Combine 2 cups of water, dal, tomatoes, turmeric and salt.
3. Mix well and pressure cook for 2 whistles.
4. In another pan, heat the oil. Add mustard seeds and when they start
popping, add the kalonji seeds, ginger, red chillies and asafoetida.

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 Tadka Dal
5. Saute on a medium flame for 3 minutes.
6. Add the prepared cooked dal, ¼ cup of water, mix well and cook on a
medium flame for 3 to 4 minutes, stirring occasionally.
7. Garnish with coriander leaves. Serve with plain rice, rotis, phulkas or
parathas.

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 Yogurt Soup (Gujarati Kadhi)
Ingredients
Tempering:
3 Tbsp gram flour (besan)
3 tsp of oil
3 cups unsweetened soy yoghurt
1½ tsp mustard seeds
6 cups water
1 ½ tsp cumin seeds
3 tsp grated ginger
¾ tsp of asafoetida
6 curry leaves (kadi patta)
½ tsp turmeric powder
3 tsp brown sugar or to taste
Finely coriander leaves,
Salt to taste
chopped to garnish

Serves 4 – 6

Method
1. Mix the yoghurt, gram flour and water in a vessel, beating well so that no
lumps are formed.
2. Add the grated ginger, curry leaves, sugar and salt.
3. Keep on low flame for 7 minutes or till the mixture comes to a boil. Keep
simmering.

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 Yogurt Soup (Gujarati Kadhi)
4. For the tempering, heat the oil in a separate pan. Add the mustard seeds
and the cumin seeds. Let them crackle. Now add the asafoetida, turmeric
powder and fry on low heat for a few seconds.
5. Add the tempering to the yogurt and gram flour mixture and stir
occasionally whilst simmering on very low heat for 10 minutes.
6. Garnish with finely chopped coriander leaves before serving.
7. Serve hot with khichadi or brown rice.

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 Yogurt with Gram Flour Dumplings
(Kadhi Pakora)

Ingredients
For Pakora: ¼ tsp asafoetida (hing))
1 cup gram flour (besan) ½ tsp baking soda
6 Tbsp coriander leaves, finely chopped Salt to taste
1 tsp carom seeds (ajwain) Oil for frying

For Kadhi: 1 tsp coriander powder

1 cup unsweetened soy yogurt Salt to taste
2 cups water
½ tsp cumin seeds
2 Tbsp gram flour (besan)
1 green chilli, finely chopped (optional) 2 cloves
1 tsp grated ginger 4 -5 curry leaves
½ tsp turmeric powder 2 Tbsp oil

Serves 4 – 6

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 Yogurt with Gram Flour Dumplings
(Kadhi Pakora)

Method
Method for Pakora:
1. In a big bowl, mix gram flour, chopped coriander, green chillies, carom
seeds, asafoetida, baking soda and salt.
2. Make batter using water, till you get a consistency where you can drop
spoonfuls into oil, not like a liquid.
3. Heat oil in frying pan on medium heat, when oil gets hot enough for frying,
reduce the flame to medium.
4. To check if the oil is ready, put one drop of batter in the oil, batter should
come up right away.
5. Drop spoonfuls of batter, 5 to 6 at a time, into the frying pan.
6. Fry evenly on all sides until they are golden brown in color.
7. Do the same with the remaining batter and keep aside.
8. Alternatively make the pakora in appam maker (paniyaram maker) where
you do not have to fry but cook in the pan.

Method for the Kadhi:

1. In big bowl, mix gram flour and yogurt till the mixture is smooth.
2. Then add water, green chillies, ginger paste, turmeric powder coriander
powder and salt and mix well and keep aside.
3. Heat saucepan on medium high, add oil.
4. Add cumin seeds, clove and curry leaves wait until seeds crackle.
5. Gently pour yogurt mixture into it, and bring to boil.
6. Lower the heat and simmer for 10 minutes stirring continuously.
7. Add fried or pan cooked pakoras to it and simmer for 5 minutes, turn off
the heat.
8. Serve hot with rice, chapati or paratha.

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Vegetable Dishes

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 Baked Broccoli
Ingredients
30/40 small broccoli florets 1 tsp crushed red pepper (optional)
(about 2 inches each) ½ tsp dried oregano
Salt to taste 1 tsp lemon juice
1 tsp black pepper ¾ cup Italian bread crumbs
(freshly crushed) ¾ cup grated firm tofu
3 tsp olive oil

Serves 4-6

Method
1. Add 2 tsp olive oil, salt, black pepper, oregano and red
pepper to the broccoli florets and mix well.
2. Lay the florets on the baking sheet and bake for about
15 minutes at a temperature of 350 degree F.
3. Remove from oven and mix lemon juice in the broccoli.
4. Top with a mixture of bread crumbs, grated tofu and
1 tsp olive oil.
5. Bake for another 5-7 minutes till the tofu melts and the
bread crumbs become brown in color.
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 Bottle Gourd with Chana Dal
Ingredients
1 cup chana dal, soaked for 4 hours 2 tsp ground coriander powder
½ tsp turmeric powder ½ tsp of garam masala (Gujarati Style)
1 tsp. ginger paste 2 Tbsp of grated coconut
1 pound bottle gourd (dudhi) 1 cup water
peeled and cubed ½ Tbsp fresh lime juice
2 tsp vegetable oil Salt to taste
1 tsp mustard seeds 1 Tbsp coriander leaves,
½ tsp asafoetida chopped for garnish

Serves 4-6

Method
1. Pick through the dal, wash and soak.
2. Drain the water and steam the dal in a steamer.
3. Heat 1tsp of oil in a sauce pan and add mustard seeds.
4. As soon as the seeds start popping add asafoetida, coriander powder,
garam masala and fry the seasonings for 1 minute.
5. Add bottle gourd to the seasoning and let it cook till tender.
6. Add the steamed dal, coconut and water and mix well
together and cook for another 5 minutes.
7. Add lime juice and garnish with coriander leaves, chopped.
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 Butternut Squash Stir-fry Vegetable
Ingredients
5 cups of butternut squash ¼ tsp asafoetida (hing))
(pumpkin) 1 tsp of coriander and cumin powder
1 Tbsp of oil 1 Tbsp coriander leaves, chopped
1 tsp mustard seeds ¼ cup of water
2 dried red chillies (optional) ½ tsp salt

Serves 4-6

Method
1. Cut butternut squash into medium size pieces.
2. Heat 1 Tbsp oil in non-stick pan over low heat. Break the 2 dried
red chillies and add to the pan. Add cumin seeds.
3. When the cumin seeds start to crackle, add asafoetida (hing),
coriander and cumin seed powder.
4. Add the butternut pieces and turn heat to medium.
5. Mix to coat the butternut well with the oil.
Add ¼ tsp salt and mix.
6. Fry for about 2-3 minutes until the butternut pieces
start to slightly brown.
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 Butternut Squash Stir-fry Vegetable
7. Add ¼ cup of water, mix and cover.
8. Cook until butternut is well cooked. Use your spatula to break one piece
of butternut into 2. If it breaks, then your butternut is ready.
9. Add coriander leaves, mix and remove.
10. Serve with rice and raita.

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 Cauliflower and Peas Vegetable
(Phoolgobi Vatana)

Ingredients
4 cups cauliflower, separated into 2 Tbsp coriander leaves
medium florets finely chopped
1 cup fresh boiled peas 2 Tbsp vegetable oil
½ tsp paprika powder 1 tsp cumin seeds (jeera)
1 tsp curry powder (store-bought) 1 inch piece ginger, cut into strips
1 tsp amchur powder 4-5 green chillies, slit lengthwise
(dried mango powder) ½ tsp turmeric powder
1 tsp coriander seed powder Salt to taste

Serves 4-6

Method
1. Heat the oil in a wide skillet. Add the cumin seeds and fry until
brown.
2. Add the green chillies and ginger and fry for a minute.
3. Add the turmeric powder and cauliflower and
stir-fry for 2-3 minutes.

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 Cauliflower and Peas Vegetable
(Phoolgobi Vatana)

4. Sprinkle some salt and water, cover and cook on medium-high

heat, stirring occasionally, until the pieces brown.
5. Add the curry powder, paprika, amchur and coriander powder and
saute for 2 minutes.
6. Add the peas and salt as needed and saute for a minute.
7. Then cover and cook until the cauliflower and peas are tender.
8. Remove from heat.
9. Garnish the cauliflower-peas vegetable with coriander leaves and
serve with plain rice or rotis.

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 Cauliflower Curry
Ingredients
1 big cauliflower 1 tsp coriander and cumin powder
Tempering: ½ tsp turmeric powder
1 Tbsp oil ½ tsp paprika
3/4 tsp mustard seeds Salt to taste
½ tsp urad dal 1 Tbsp of coriander leaves chopped

Serves 4-6

Method
1. Cut off the leaves, the hard stem, then wash and cut the cauliflower into
small florets.
2. Heat oil in a pan; add all other tempering ingredients in order.
3. When mustard seeds start spluttering, add cauliflower florets.
4. Mix the florets with the spices.
5. Cook covered on low flame till cauliflower softens.
6. Adjust the seasoning if necessary.
7. Garnish with coriander leaves.
8. Serve the cauliflower over steamed rice or wrapped in a roti.

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 Cauliflower with Edamame
Ingredients
1 medium cauliflower Tempering Ingredients:
1 cup boiled edamame ¼ tsp mustard seeds
(shelled green soy beans) ¼ tsp cumin seeds
½ cup fenugreek leaves ¼ tsp urad dal
chopped finely 5 to 6 curry leaves
¼ tsp garam masala 1 Tbsp oil
¼ tsp turmeric powder Salt to taste

Serves 4

Method
1. Remove the outer leaves and hard stem, then break the cauliflower
into small florets. Thoroughly wash the cauliflower florets.
2. Separate the fenugreek leaves, wash them and then chop them fine.
3. Boil the edamame in salted water till soft.
4. Heat oil in a pan and add all tempering ingredients in the listed order.
5. When mustard seeds start spluttering, add the cauliflower florets.

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 Cauliflower with Edamame

6. Stir and cook covered on low flame for around 5 minutes.

7. Add the cooked edamame, fenugreek leaves, turmeric and garam
masala powder.
8. Fry on a low flame for around 10 minutes till fenugreek leaves wilt
and the cauliflower is cooked.
9. Finally season with salt and mix thoroughly.
10. Remove from heat and let the vegetables stand for couple of seconds
before serving with steamed rice or with roti.

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Chickpeas with Spinach (Chana Palak)
Ingredients
1 cup chickpeas (kabuli chana) 1 tsp chana masala powder
4 cups spinach leaves chopped ( Indian store bought)
2 tsp oil ½ cup tomato sauce
2 tsp ginger paste ½ cup soy sour cream
1 tsp turmeric powder Salt as per taste
1 tsp coriander- cumin powder

Serves 4-6

Method
1. Soak chickpeas in water for 6-7 hours and boil them till they get soft. Keep
it aside.
2. Boil the chopped spinach leaves for 5 minutes.
3. Now, take a pan and put 2 tsp oil in it.
4. When the oil is hot, put ginger paste and fry for a few seconds.
5. Add turmeric powder, coriander-cumin powder and chana masala and
saute for few seconds.
6. Put tomato sauce and sour cream in the above mixture and fry till the
masala has cooked well.
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Chickpeas with Spinach (Chana Palak)

7. Add spinach to this and mix well again.

8. Add boiled chickpeas and salt to the above mixture and reduce the
heat to simmer.
9. Let the mixture cook for a few more seconds.
10. Once the gravy is prepared serve hot with parathas and tomato raita.

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 Coconut Corn
Ingredients
3 corn cobs 1 tbsp gram flour (besan)
3 tsp oil 2 cups coconut milk
1 tsp mustard seeds 2 tbsp coriander leaves chopped
1 tbsp curry leaves 1 green chili chopped (optional)
2 tomatoes grated Salt to taste
¼ tsp turmeric powder

Serves 4-6

Method
1. Immerse corn in water in a large saucepan and boil until the corn kernels
turn soft.
2. Remove and slice the corns into thick round pieces.
3. Heat oil in a pan and add mustard seeds.
4. Add curry leaves and fry for 1 minute.
5. Stir in tomatoes, turmeric and salt.
6. Cook till the mixture thickens, on low flame.
7. Mix coconut milk with gram flour in a bowl.
8. Pour into the tomato mixture, along with corn,
coriander leaves, and green
chilies. Cook on medium flame until thickened.
9. Serve hot with plain paratha.
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 Corn and Spinach with Cream
Ingredients
2 bunches spinach 1 tsp ginger paste
1 tsp kasuri methi 1 tsp green chilies cut fine (optional)
(dry fenugreek leaves) salt to taste
1 cup steamed corn kernel 1 tsp amchur (dry mango powder)
1 tbsp oil 1 cup unsweetened soy cream
1 tsp cumin seeds 1 tbsp lime juice

Serves 4

Method
1. Steam the spinach and kasuri methi and puree it.
2. Take oil in a pan and add cumin seeds.
3. Add the green chillies and fry till it becomes brown.
4. Add the cooked corn and the spinach puree.
5. Add salt and amchur.
6. Finally add soy cream and mix well.
7. Add lime juice.
8. Serve hot with roti.

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 Corn Methi Masala
Ingredients
2 cups fresh fenugreek leaves 1 tsp red chili powder
(fresh methi), chopped 1/2 tsp turmeric powder
2 cups corn kernels cooked 1/2 tsp garam masala powder
2 tbsp cashew nut powder (North Indian)
1 inch piece ginger salt to taste
2 green chilies (optional) 1 tsp sugar (optional)
1 tomato, chopped 1 tbsp oil
1/2 tsp cumin seeds

Serves 4-6

Method
1. In small bowl soak cashew nut in 1/4 cup warm water for 30 minutes.
2. Blend together cashew nut powder, ginger, green chili and tomato into
smooth paste.
3. Heat non-stick pan on medium heat and add oil.
4. Add cumin seeds, wait until seeds turn brown.

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 Corn Methi Masala
5. Add cashew paste cook until oil separates, stirring occasionally.
6. Add chopped methi leaves and stir fry for 5 minutes.
7. Add red chili powder, turmeric powder, garam masala powder,
sugar and salt, mix well.
8. Add corn with 1/2 cup of water.
9. Cook for 10 minutes or until fenugreek is done .
10. Serve hot with roti, chappati or paratha

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 Crispy Fry Okra (KurkuriBhindi)
Ingredients
6 cups okra/bhindi cut vertically 1 tsp chaat masala
1 tsp paprika powder (Indian store bought)
1/2 tsp turmeric powder ½ cup besan/gram flour
1 tsp amchur powder salt or black salt
oil for shallow fry

Serves 4-6

Method
1. Rinse the okra in water 3-4 times. Wipe them dry with a kitchen towel.
2. Trim both ends.
3. Slice the okra vertically into 4 pieces. If you have small sized okra, then slice
into 2 pieces. Take all your sliced okra in a big plate or a big bowl.
4. Now sprinkle all the spice powders one by one on the sliced okra
except salt.

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 Crispy Fry Okra (KurkuriBhindi)
5. With a spoon or spatula, gently mix the spice powders with the okra.
6. Sprinkle the besan on the okra. Again, gently mix the besan with the okra
7. Marinate the okra in this mixture for 25 minutes.
8. Just before frying add salt as required and gently mix the okra.
9. In your skillet, heat up the oil.
10. Add a batch of marinated okra and fry till golden brown and crispy on
medium flame.
11. Do the same with the rest of the okra.
12. Take care and keep on turning the okra so that they get fried evenly. If the
oil becomes too hot, you could lower the flame & fry.
13. If you do want to soak the excess oil from okra keep the fried okra on a
kitchen towel so that the extra oil gets drained.
14. Enjoy the crispy ( kurkuri) bhindi plain or with rotis.

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Fried Okra with Yogurt (Dahi Bhindi)
Ingredients
2 pounds fresh/frozen okra 2 tsp paprika
2 Tbsp ground coriander ¾ tsp fennel seed powder
cumin powder Salt to taste
4 Tbsp oil ½ tsp turmeric powder
½ tsp asafoetida (hing) 1 cup soy yogurt

Serves 4-6

Method
1. Wash okra and pat dry well so that it doesn't turn slimy & sticky
when cooked.
2. Cut it into ½" round pieces.
3. Heat oil in a non-stick shallow pan.
4. Add asafoetida (hing), fennel seed powder and okra and mix well.
5. Add the remaining spices.
6. Mix well and turn heat to low and cook covered turning
occasionally till the okra is tender (about 20 minutes).
7. Add the whipped yogurt and mix well.
8. Serve with roti or plain rice and dal

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 Gatta Nu Shak
Ingredients
For Gatta:
1 cup besan (gram flour)
1 Tbsp oil
1 tsp paprika powder
Salt to taste
½ tsp turmeric powder

For Gravy:
1 Tbsp oil ½ tsp turmeric powder
1 tsp cumin seeds ½ cup coconut milk
1 cup water Salt to taste
1 tsp paprika powder 1 tsp lemon juice

Serves 4-6

Method
For Gatta:
1. Mix all the ingredients for gatta and knead into a soft dough using
enough water to make a dough.
2. Divide into 8 equal balls and roll out into thin rods (a little thicker
than a pencil) and steam them for 20 minutes until knife inserted comes
out clean.
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 Gatta Nu Shak

3. Cut each roll into equal parts & keep them aside (will have around 80 gattas)
For gravy:
1. Heat the oil in a pan and add cumin seeds. Once they crackle, add 1 cup
of water, paprika, turmeric powder and salt.
2. When water starts boiling, add all the gattas in the gravy and let them
cook for 4-5 minutes.
3. Once all gattas are cooked, add the coconut milk to the gravy and mix.
4. Add lemon juice for sourness.
5. Remove from the flame and serve hot with roti or rice.

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 Green Beans with Toasted Sesame
Ingredients
1 pound fresh green beans 3 Tbsp low sodium soy sauce
2 Tbsp miso paste (A thick paste ¾ tsp red pepper flakes (optional)
made from fermented soybeans 2 tsp grated fresh ginger root
and barley or rice malt) 2 Tbsp sesame seeds toasted

Serves 4-6

Method
1. Trim the green beans on both ends and cut them into two inches long pieces.
2. Place the green beans into a steamer and steam for 20 minutes or till tender.
3. Remove from heat and transfer beans to a serving bowl.
4. Meanwhile in a small bowl, stir together the soy sauce, miso paste, red
pepper flakes and ginger.
5. Pour over the green beans and toss to coat.
6. Sprinkle roasted sesame seeds on top and serve
with brown rice.

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Indian Spiced Chickpeas (Masala Chana)
Ingredients
1 cup chickpeas chopped (optional)
2 tsp vegetable oil 2 tsp coriander powder
½ tsp cinnamon powder ¾ cup of tomato sauce
¼ tsp clove powder 1 tsp chana masala (from store)
1 tsp fresh ginger grated 1 Tbsp coriander leaves chopped
1 green chilli pepper, finely Salt to taste

Serves 4-6

Method
1. Soak chickpeas overnight, rinse, and then cook in pressure cooker
until tender.
2. Drain and reserve the cooking liquid.
3. In a frying pan, heat the oil.
4. Add cinnamon and cloves, cook for a few seconds.
5. Add ginger, chilli pepper, ground coriander and cook for 5 minutes.
6. Add tomato sauce and salt and salt and cook until all the liquid has
evaporated.

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Indian Spiced Chickpeas (Masala Chana)
7. Mix the tomato gravy properly.
8. Add the chickpeas to the pan, mix well, and cook for 5 minutes.
9. Pour the reserved liquid from the chickpeas, add garam masala and
simmer for 15 minutes.
10. Garnish with coriander leaves.
11. Serve hot with rice or paratha.

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Mustard Green Vegetable (Sarson ka Saag)
Ingredients
750 gms (1 ½ lb) mature mustard greens 2 tsp grated ginger
500 gms (1 lb) spinach greens 1 cup finely chopped tomatoes
1 cup water 1 slit green chilli (Optional)
½ cup corn flour Salt to taste
2 tsp oil 1 tsp lemon juice or more

Serves 4-6

Method
1. Wash the mustard and spinach greens, including the tougher stems
and chop very fine.
2. Pressure cook with 1 cup of water till tender or alternately cook
covered over gentle heat till tender.
3. Grind the greens in a blender taking care to not grind too fine.
4. Empty in a skillet and put it back on the stove to simmer.
5. Stir in corn flour and salt and cook till creamy.
6. In a small pan heat oil and add ginger.

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Mustard Green Vegetable (Sarson ka Saag)
7. Add the tomatoes and cook, stirring constantly over medium heat,
till the tomatoes are mushy.
8. Add this spice mix to the cooked mustard greens and spinach and
simmer for 10-15 minutes.
9. Add lemon juice before serving and garnish with green chilli.
10. Serve hot with corn flour roti. Corn tortillas should be a reasonably
good substitute for the corn rotis.

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Okra with Tomatoes (Bhindi Tomato)
Ingredients
1 pound fresh okra cut in ¼ inch cubes 2 teasp cumin powder
2 teasp olive oil 1 teasp fennel seed powder
½ teasp fresh ginger finely grated 2 whole tomatoes chopped
¼ teasp asafetida 1 teasp chilli powder (optional)
½ teasp turmeric powder Salt to taste
2 teasp coriander powder Garnish with coriander leaves

Serves 4-6

Method
1. Wash the okra (bhindi) thoroughly. Pat and dry. Nip the two ends off and
cut cubes of the okra.
2. Heat oil over medium heat and add grated ginger, asafoetida, turmeric
powder, coriander, cumin, fennel seed powder and salt.
3. Saute for 1-2 minutes.
4. Add tomatoes, chilli powder and the okra. If too dry, add ¼ cup water.
5. Cook covered for 15-20 minutes, mixing occasionally with a spatula.
6. When the okra is done, the sliminess disappears. Serve hot with roti.

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Peas with Soya Paneer (Matar Soya Paneer)
Ingredients
15 oz. tofu block cut into 1"cubes 1 tsp coriander powder
1 cup cooked shelled peas ½ tsp red chilli powder (optional)
6 tomatoes ½ tsp garam masala (Punjabi Style)
Seeds of 1 large elaichi 2 Tbsp oil + 1 tsp
(brown cardamom) 1 Tbsp of coriander leaves, chopped
¼ tsp cinnamon powder 1 tsp melon seeds or cantaloupe seeds
½ cup well beaten soya yogurt

Serves 4-6

Method
1. Stir fry tofu in one tsp oil to a golden brown color.
2. Grind brown cardamom seeds, cinnamon powder and tomatoes to a puree.
3. Heat two Tbsp oil and add the tomato puree. Cook till thick.
4. Add well whipped soy yogurt to the tomato puree and cook till oil separates.
5. Add coriander powder, chilli powder, garam masala, salt and cooked peas and
cook for 5 minutes.
6. Add tofu and cook on low heat for 3-4 minutes till tofu gets soft.
7. Garnish with coriander leaves, chopped and melon seeds.
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 Snow Peas with Yellow Peppers
Ingredients
½ lb fresh snow peas with ends trimmed 2 tsp sesame oil
1 cup diagonally sliced yellow, 1 tsp grated ginger
red and orange bell peppers ½ cup water
1/2 cup slices of firm tofu 2 tsp low sodium soy sauce
¼ cup corn kernels 2 tsp corn starch

Serves 4

Method
1. Add oil to a non-stick skillet and heat on medium-high.
2. Add snow peas, yellow, red, and orange bell peppers and ginger.
3. Saute for 2 minutes and then add corn kernels.
4. Add water and bring to a boil. Cover, reduce heat, and simmer 7 to 9 minutes
or until vegetables are crisp and tender.
5. Combine soy sauce and cornstarch, stir until cornstarch dissolves.
6. Add to vegetable mixture and add tofu.
7. Cook over medium heat, stirring constantly,
until sauce thickens.
8. Serve immediately.

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 Spiced Tofu in Tomato Gravy
Ingredients
2 cups firm tofu cubed ¼ tsp turmeric powder
2 cups tomatoe puree ¼ tsp chaat masala powder
1 Tbsp olive oil ( Indian store bought)
1 tsp cumin seeds ¼ tsp garam masala powder
1" ginger grated (Punjabi Style)
1-2 green chilies chopped Salt to taste
(optional) Juice of ½ lemon
½ tsp paprika

Serves 4-6

Method
1. Heat oil in a pan and add cumin seeds.
2. Add grated ginger and green chillies and fry until light brown.
3. Now add tomato puree, paprika, turmeric powder,
chaat masala, garam masala powder and cook over
high heat, stirring a few times, till the mixture
comes to a boil.

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 Spiced Tofu in Tomato Gravy
4. Simmer till the puree splutters.
5. Add cubed tofu and mix well so all the spices coat the tofu, cover the lid
and continue to cook for 2-3 minutes on medium flame.
6. Remove the lid, stir the tofu and cook for another 2 minutes or until done.
7. Squeeze lemon juice.
8. Serve hot with rice/roti or as a wholesome snack.

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 Spicy Green Beans (Masala Phansi)
Ingredients
1 ½ lb. green beans (trim ends, 2 tsp cumin seeds
cut the beans in half an inch 1 Tbsp coriander powder
pieces and steam in the steamer) 2 medium tomatoes, peeled
1 ½" long and fresh ginger and grated
(peel and chop coarsely) Salt to taste
½ cup water ¼ tsp of freshly ground pepper
2 tsp oil 3 Tbsp lemon juice (or to taste)

Serves 4

Method
1. Put ginger into a food processor and add ½ cup water. Blend until
fairly smooth.
2. Heat the oil in a wide heavy saucepan over a medium flame.
3. When hot, put in the cumin seeds. Stir for half a minute.
4. Pour in the ginger paste. Stir and cook for about two minutes.
5. Put in the coriander powder and stir a few times.
6. Put in the grated tomatoes.

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 Spicy Green Beans (Masala Phansi)
7. Stir and cook for 2 minutes.
8. Put in the beans, salt and mix thoroughly.
9. Add the lemon juice and freshly ground pepper.
10. Mix gently and serve beans with roti.

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 SpinachTofu (Palak Soy Paneer)
Ingredients
15 oz of firm or extra firm tofu, well 1 Tbsp grated ginger
pressed and sliced into 1 inch cubes 2 Tbsp water
2 Tbsp olive oil + 1 Tbsp 1 cup whipped soy yogurt
3 tsp coriander powder 4 big bunches of
1 tsp turmeric powder spinach chopped
1 tsp cumin powder Salt to taste

Serves 4

Method
1. Saute tofu in two Tbsp of olive oil until tofu is lightly crisp.
2. In a separate large skillet or a wok, heat the other one Tbsp of olive oil.
3. Add the spices, ginger and water then whisk in the yogurt.
4. Add the spinach and salt stirring to mix in the yogurt sauce.
5. Remove from heat and process the spinach mixture in a food
processor or blender until almost creamy.
6. Return the spinach to the skillet and cook for few minutes.
7. Add the tofu and mix with the spinach and let it
heat through.
8. It is ready to serve.
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 Stir Fry Asparagus
Ingredients
2 bunch asparagus Salt to taste
3 tsp olive oil

For Grinding:
1 Tbsp cumin seeds (jeera) 3 cardamom pods (optional)
1 Tbsp coriander seeds (dhania) 4-5 red chillies or 1 tsp red
5 pepper corns chilli powder (adjust to taste)
5 cloves ½ tsp turmeric powder

Serves 4-6

Method
1. Grind all the masala ingredients to a coarse powder (you can use a
coffee grinder for this), and set aside.
2. Cut asparagus into 1 to 2-inch lengths. It is best to cut asparagus at an
angle.
3. Heat a skillet over moderate to high heat and then
add olive oil.

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 Stir Fry Asparagus
4. When oil is hot, add asparagus and cook for 3 to 5 minutes stirring
constantly until the asparagus is crisp and tender.
5. Add 3-4 tsp masala powder (or as much as you like) and stir-fry for 4-5
minutes until the raw flavor of the masala is gone.
6. Serve hot with plain brown rice.

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Stuffed Bell Peppers (Bharela Shimla Marcha)
Ingredients
6 bell peppers (three of each ½ cup fresh basil leaves chopped
red and yellow) 2 tsp olive oil
3 cups chopped zucchini 1 tsp salt
1 cup couscous cooked ¼ tsp pepper
½ cup grated tofu

Serves 4-6

Method
1. Preheat oven to 425°F.
2. Lightly oil a large shallow baking pan.
3. Cut peppers in half lengthwise or slice the tops off the peppers and remove all
the ribs and seeds. If necessary, cut a very thin slice from the base to help the
peppers stand up.
4. Arrange peppers cut sides up in baking pan and lightly oil cut edges
of peppers.
5. In a bowl toss zucchini, couscous, tofu, basil, 2 tsp. oil, salt and pepper to taste.
6. Divide mixture among peppers and fill each half of the peppers.
7. Roast in upper shelf of oven until peppers are tender, about 20
minutes.
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 Tofu Makhani
Ingredients
15 oz tofu cut into ½” thick ½ tsp red chilli powder (optional)
square pieces 1 tsp salt or to taste
4-½ Tbsp oil 1 tsp or slightly more sugar
7-8 medium tomatoes-chopped ¼ tsp garam masala (Punjabi Style)
1 tej patta (bay leaf) 2 Tbsp soy sour cream
Seeds of moti elaichi (big brown 1 Tbsp soy milk
cardamoms), crushed Few strips of green capsicum
1 tsp kasuri methi Slivers of ginger
(dry fenugreek leaves) 2 Tbsp of coriander leaves, chopped

Serves 4

Method
1. Heat oil in a skillet. Add tomatoes, tej patta, moti elaichi,
kasuri methi and chilli powder.
2. Cook covered for about 10 minutes, till the tomatoes are pulpy.
3. When cool grind the tomatoes to a puree in a blender.
4. Strain the puree through a fine sieve.
5. Keep the strained puree on fire. Add salt, garam masala and sugar.

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 Tofu Makhani
6. Mix non–dairy sour cream and soy milk together to make cream.
7. Add cream into the tomato puree and mix well.
8. Add tofu pieces about 1 hour before serving.
9. Garnish with green pepper, ginger and coriander leaves.

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 Vegetable Korma
Ingredients
1 cup cauliflower cut into small florets ¼ cup water
1 cup fresh or frozen green peas 2 Tbsp oil
1 cup string beans cut into 4 whole cloves
½ inch lengths 5 small (¼ inch long) cinnamon sticks
1 cup shredded cabbage 3 small green cardamom pods
¾ cup raw cashew nuts 2 cups unpeeled tomatoes cut
1 cup unsweetened soy yogurt into ½ inch cubes
1 cup unsweetened, finely shredded ¼ tsp turmeric powder
coconut (fresh or desiccated) Salt to taste

Serves 4-6

Method
1. Steam all vegetables in a steamer and set aside.
2. Put the cashews into the food processor or blender and grind to a
powder.
3. Add the yogurt, coconut and water and blend to a smooth paste.

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 Vegetable Korma
4. Heat the oil in a large saucepan and add the cloves, small pieces of
cinnamon, cardamom pods and turmeric powder.
5. Add the tomatoes and stir.
6. Cook for about 5 minutes.
7. Add salt to taste.
8. Add the cooked vegetables and the yogurt and cashew mixture and
mix well.
9. Cover and heat gently until piping hot (about 5 minutes).
10. Serve with plain rice or parathas.

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 Yellow Squash with Zucchini
Ingredients
1 pound yellow summer ½ tsp mustard seeds
squash (about 3 medium ½ tsp kalonji seeds
sized vegetable) (known as onion seeds)
1 large zucchini Salt to taste
¼ tsp turmeric powder 3 tsp ground coriander-cumin powder
1 Tbsp oil ½ tsp garam masala (Gujarati Style)
¼ tsp of asafoetida (hing) ¼ cup chickpea flour (besan)

Serves 4-6

Method
1. Prepare vegetables by cutting them into 1 inch triangle pieces.
2. Heat oil over moderate heat and brown the mustard seeds and kalonji seeds.
3. Now add asafoetida (hing), vegetables and all the rest of the spices.
4. Cook uncovered on low heat.
5. Sprinkle chickpea flour evenly on the vegetables and let cook covered
till the vegetables are tender.
6. Serve with roti.

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Rice & Grain Dishes

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 Black Bean and Quinoa Pilaf
Ingredients
2 Tbsp olive oil 1 12-oz. can vegetarian black beans,
½ cup thinly shredded cabbage drained
1 medium-small cucumber chopped 6 cherry tomatoes sliced into half
1 medium-small zucchini chopped 1/4 cup chopped fresh parsley
1 cup quinoa 2 Tbsp fresh lime juice
2 cups vegetable broth or water Salt and pepper to taste

Serves 4

Method
1. In a large skillet saute the cabbage in olive oil for 3-4 minutes.
2. Add quinoa and vegetable broth or water.
3. Cover, bring to a boil and then reduce heat to a simmer.
4. Allow to cook for 20-25 minutes, until quinoa is cooked and can be
fluffed with a fork.
5. Add sliced tomatoes just 1-2 minutes before quinoa is done.
6. Remove from heat and stir in black beans, chopped cucumber,
zucchini, lime juice and season generously with salt
and pepper to taste.
7. Stir in chopped parsley leaves just before serving.

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 Brown Coconut Rice
Ingredients
1½ cup of brown basmati rice 2 ½ tsp dry shredded coconut
2 cups coconut milk (baking type)
2 cups water 1 Tbsp vegetable oil
½ tsp. salt

Serves 4 – 6

Method
1. Rub oil on the bottom of a regular-sized pot (you will also need
a tight-fitting lid).
2. Add the washed rice, coconut milk, water, salt, and shredded coconut.
3. Stir and set over high heat.
4. Bring to a bubbling boil.
5. Immediately reduce heat to low and cover tightly with a lid.
6. Cook for 1 hour, or until the coconut milk has been absorbed
by the rice and the rice seems to be cooked.
7. When all (or nearly all) of the coconut milk is gone, turn off the
heat, but leave the pot on the burner, covered.
8. Allow the rice to sit for another 5-10 minutes, or until ready to eat.
9. Fluff the rice with a fork, and serve with your choice of dal or curry.

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 Chick-Pea Pullav
Ingredients
2 cups cooked rice 1 large tomato chopped small
Salt to taste 1 tsp garam masala (North Indian)
2 Tbsp oil ¼ tsp turmeric powder
1 medium green pepper, chopped small 1 cup cooked chick-peas
2 tsp ground coriander-cumin 1 tsp oregano
1 tsp paprika

Serves 4 – 6

Method
1. Heat the oil in a saucepan.
2. Remove pan from the heat, add the dry spices and salt and let saute for
a few seconds.
3. Return the pan on the stove.
4. Turn heat to low.
5. Add chopped green pepper and tomatoes, cook for 3 minutes.
6. Add the chick-peas.
7. Mix well.
8. Cook for 3 minutes.
9. Add the rice.
10. Stir well using a fork to keep the rice intact.
11. Serve with Gujarati kadhi.
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 Cracked Wheat Upama
(Ghaona Fala No Upama)

Ingredients
1 cup cracked wheat Salt to taste
2 cups water ¾ cup of peas steamed
½ tsp turmeric powder 5-6 curry leaves
3 tsp oil One big tomato chopped finely
2 Tbsp lemon juice ¼ tsp asafoetida (hing)
1 tsp mustard seeds

Serves 4 – 6

Method
1. Steam the cracked wheat in a pressure cooker with two cups of water.
2. Heat oil in saucepan.
3. Add mustard seeds.
4. When seeds start popping add curry leaves, asafoetida (hing),
turmeric powder and salt.
5. Add steamed cracked wheat, peas, tomatoes and lemon juice.
6. Mix all ingredients well.
7. Serve with plain soy yogurt.

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 Cumin Rice (Jeera Pullav)
Ingredients
2 cup basmati rice (long grain) 4 cups water
4 whole black pepper corns 1 Tbsp oil
1 ½ teaspoon cumin seeds Salt to taste

Serves 4 – 6

Method
1. Wash the rice and drain the water completely.
2. Now soak the rice in 4 cups of drinking water for fifteen minutes, drain
save the water.
3. Take a pot, pour in the oil and heat it.
4. Once hot, add the cumin seeds and black pepper.
5. Saute till the cumin turns golden brown.
6. Add the rice and salt and mix well.
7. Now pour the saved water and bring to boil.
8. When the water begins boiling, simmer and cover with a partially open lid and cook.
9. When the water is absorbed and rice is done it will begin giving a nice smell.
10. If the rice is not done add some more hot water to the rice and cook until it is done.
11. Remove from the flame and serve hot.

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 Fresh Coriander Rice
Ingredients
2 cups steamed rice 2-3 whole red chillies (optional)
2 cups coriander leaves packed 1 green cardamom
½ cup cashews ¼ tsp cumin seeds
3 green chillies 5 curry leaves
3 cloves Salt to taste
1 inch stick cinnamon 2 Tbsp oil
1 bay leaf

Serves 4

Method
1. Remove stems, wash and roughly chop green chillies.
2. Clean and wash coriander leaves thoroughly and chop them.
3. Blend the chopped coriander, green chillies and salt into smooth paste
adding sufficient water.
4. Heat oil in a pan on medium heat, add cashews & fry till golden brown in Color.
5. Remove the cashews from the oil and add cumin seeds, cloves, cinnamon,
bay leaf, green cardamom, red chillies and curry leaves to the
remaining oil.
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 Fresh Coriander Rice
6. Fry briefly or until aroma comes out. Then stir in coriander paste and
fry for less than a minute.
7. Add the already steamed rice and mix thoroughly to coat the rice with
the fried paste.
8. Remove from heat and keep it covered till required.
9. Garnish with reserved cashews and serve coriander rice with
non-dairy raita of your choice.

Note : Make sure not to overcook the coriander paste.

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 Khichadi
Ingredients
1 cup Rice 4 -5 curry leaves (optional)
1 cup yellow split moongdal 1 Tbsp fresh grated coconut(optional)
2 tsp coriander powder 1 green or red chilli chopped (optional)
2 tsp cumin powder 4 cups water
¼ tsp cinnamon powder 1 tsp salt or to taste
1 Tbsp coriander leaves, chopped
Tempering:
1 Tbsp oil 1 /2 tsp turmeric powder
1 /2 tsp mustard seeds 1 /2 tsp asafoetida

Serves 4 – 6

Method
1. Heat oil in a pan.
2. Add mustard seeds. When they brown add asafoetida and turmeric powder.

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 Khichadi
3. Add chopped chilli and the curry leaves. Fry for 5 seconds.
4. Add coriander, cumin and cinnamon powder.
5. Add washed dal and rice together with 4 cups of water. Bring to a boil.
6. Cook for 10 minutes on low flame.
7. Now add salt, coriander leaves, chopped and fresh grated coconut.
8. Cook further till done.
9. Press the rice between your fingers to see whether it is done.
10. Will take approximately 15 minutes.
11. It is now ready to serve with tomato soup or khadi.

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 Mexican Rice
Ingredients
2 tablespoons olive oil 1/4 teaspoon dried red pepper
1 cup cabbage finely chopped flakes, or to taste
1 small green capsicum finely chopped Salt and freshly ground pepper
1 cup diced ripe tomatoes, or to taste
diced canned tomatoes, drained 1 1/2 cups brown rice washed
1 teaspoon dried oregano 3 1/2 cups water
1 teaspoon ground cumin Garnish with sprig of coriander leaf

Serves 4 – 6

Method
1. Heat half of the oil in a medium skillet.
2. Add the cabbage, capsicum and saute over medium-low heat until the
cabbage is translucent.
3. Add the tomatoes and seasonings & saute until the tomatoes have softened.
4. Remove from heat and cover.

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 Mexican Rice
5. Heat the remaining oil in another large skillet or stir-fry pan.
6. Add the rice and saute, stirring frequently for 5 minutes.
7. Add the sautéed vegetable mixture and the water.
8. Stir together and bring to a boil and cover tightly.
9. Simmer over very low heat until the water is absorbed, about 35 minutes.
Don't lift the lid during this time.
10. At the end check to see if the rice is adequately done.
11. If so, toss the mixture together, as the vegetables will have risen to the top.
12. If rice is not done, add another 1/2 cup of water and simmer uncovered
until absorbed.
13. Serve at once.

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 Spicy Couscous with Chickpeas
Ingredients
2 tsp vegetable oil 1/2 teaspoon salt
2 tomatoes chopped 1 tsp ground cumin
1 zucchini diced 2 tbsp fresh parsley chopped
1 cup chickpeas cooked 1/2 tsp ginger
11/2 cups water 1/4 tsp cayenne
1 cup couscous

Serves 4 – 6

Method
1. In a medium-size skillet heat the oil.
2. Add tomatoes, zucchini, chickpeas and saute for 5 minutes and stir.
3. Remove from heat and keep aside.
4. In a separate medium-size saucepan boil the water and add couscous
with all the remaining ingredients and mix well.
5. Cook on low heat for three minutes and turn off the flame.
6. Now cover and let stand for 5 minutes until all the liquid is absorbed.
7. Add the first mixture to this spicy couscous and fluff with a fork.
8. Ready to serve by itself or with any of your favorite dals.

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 Spinach Corn Rice
Ingredients
2 cups brown rice, cooked 3 Tbsp oil
2 cups spinach, chopped 1 tsp cumin seeds
1 cup corn steamed ½ stick cinnamon
1 tsp grated ginger 3 cloves
1 green chilli, chopped Salt to taste

Serves 4 – 6

Method
1. Heat oil in a deep nonstick pan on medium heat.
2. Add the cumin seeds wait until it crackles.
3. Add cinnamon stick, cloves, green chilli, ginger and roast for a minute.
4. Add the chopped spinach and corn and cook for 5-7 minutes.
5. Add rice and salt and mix well.
6. Serve hot accompanied with plain soy yogurt or raita.

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 Sweet Saffron Rice
Ingredients
3 cups long-grain rice 6 green cardamoms lightly crushed
6 cups water with the skin
1½ Tbsp vegan butter (Earth Balance) ¼ Tbsp slivered almonds
6 cloves 1½ cups brown sugar
¾ teaspoon saffron strands

Serves 4 – 6

Method
1. Heat the butter in a heavy-bottomed pan.
2. Fry the cloves and cardamoms briefly.
3. Add the rice and coat well with the butter.
4. Add the water and saffron strands.
5. Mix well. Cook on low heat for about 11 minutes or till the rice is half cooked.
6. Mix in the sugar and cook on low heat for about 11 minutes or till the rice
is fully cooked and tender.
7. Garnish with slivered almonds.
8. Serve hot.
Note : The saffron strands can be soaked in a little warm water for about
15 minutes before adding to the rice. This helps in extracting more flavor
out of saffron.
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 Vermicelli Pulao
Ingredients
2 cups pre-roasted vermicelli/seviya 1 green chilli slit (optional)
2 cups mixed vegetables of your choice ½ tsp turmeric powder
(capsicum, peas, cauliflower, string 1inch piece grated ginger
beans) Salt to taste
1 cup finely shredded cabbage 1 tsp ready masala powder
2 Tbsp vegetable Oil (I used Everest Pav Bhaji Masala)
2 tsp mustard seeds 3 cups hot water
Few curry leaves

Serves 4 – 6

Method
1. In a medium pan heat the oil and add the mustard seeds.
2. When the seeds splutter add the curry leaves and green chilli along with
turmeric and cabbage and fry till the cabbage is translucent.
3. Add the grated ginger, the chopped vegetables and half the salt.
4. Fry for five to ten minutes till the vegetables are tender.

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 Vermicelli Pulao
5. Add the pav bhaji masala and fry for one more minute.
6. Now add the hot water and salt as required.
7. When the water comes to a boil, slowly add the vermicelli and stir till
everything is mixed properly.
8. Cover with a loose lid and cook for 5-6 minutes or till the water has been
absorbed, but still moist.
9. Turn off the heat and leave to rest for 5 minutes.
10. When ready serve with yogurt raita.

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Desserts

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 Almond Chocolate Mousse
Ingredients
½ cup organic chocolate soy milk 12 ounces silken tofu
(for this recipe it is good to use ½ teaspoon natural pure
Vitasoy Rich Chocolate Soy Milk) almond extract
9 or 10 ounce bag of semisweet 12 raspberries
vegan chocolate chips Non-dairy whip cream

Serves 6

Method
1. Pour the chocolate milk into a small pot and bring to a simmer.
2. Remove the milk from heat & let cool a bit while you melt the chocolate chips.
3. You can melt the chocolate chips in a double boiler and if you don't own a
double-boiler, you can invent one using a tiny saucepan set under a larger
mixing bowl. Fill the tiny saucepan with an inch or two of water and bring
barely to a simmer. Place the big mixing bowl with the chocolate chips on top
of the tiny saucepan and let the heat come up and gently warm the chips
while you stir occasionally until the chocolate is completely melted.

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 Almond
Almond Chocolate
Chocolate Mousse
Mousse
4. Remove from heat.
5. Add the soy milk and silken tofu to the melted chocolate chips.
6. Process with a hand or regular blender until completely smooth.
Stir in the almond extract. Taste and adjust for flavor, adding a bit more
extract if needed.
7. Chill in individual bowls for at least 1 ½ hours, the longer the better.
8. The pudding will set up nicely as it cools.
9. Garnish each with whip cream and strawberry.

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 Avocado Pudding
Ingredients
1 large ripe avocado 8 tsp turbinado sugar
¼ tsp saffron powder ½ cup grated apples
6 Tbsp plain soy yogurt ¼ tsp grated nutmeg
½ tsp ground cardamom 1 Tbsp slivered pistachio nuts

Serves 4 – 6

Method
1. Peel avocado and remove pit.
2. Puree in a blender along with the yogurt, sugar and spices.
3. Empty puree into a serving bowl.
4. Gently add grated apples, mix and chill.
5. Serve in individual bowls.
6. Garnish with slivered pistachio nuts.
Avocado is actually a fruit, but is generally used as a vegetable in salads and
dips. To test for ripeness, take the fruit and press with your fingers for
softness. It should be soft to the touch. A cut avocado can be refrigerated
for several days, if the pit is left in.
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 Badam Halwa
Ingredients
1 cup almonds (badam), blanched ½ cup organic sugar
¾ cup almond milk ½ tsp cardamom powder
¼ cup water A few saffron strands mixed
¼ cup Earth Balance natural with 1 tsp warm water
shortening

Serves 4

Method
1. Peel the almonds and combine them along with ¼ cup of almond milk in a
mixer. Blend to a smooth paste. Keep aside.
2. Heat natural shortening in a non-stick pan, add almond paste and cook over
a medium flame while stirring continuously till it turns light pink in color.
3. Add the remaining milk and ¼ cup of water, mix well and simmer for
2 to 3 minutes.
4. Add the sugar, cardamom powder and saffron to the mixture and cook, while
stirring continuously till the sugar dissolves and the shortening separates.
5. Serve hot.
NOTE: To blanch almonds, add almonds to hot water and keep aside for
one hour. Remove and discard the skin and use as required.

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 Badam Katli
Ingredients
1 cup almonds (badam) ¼ cup boiled soy milk
1 cup sugar

Yields 12–14 pieces

Method
1. Soak badam in water for 12 hours.
2. Drain and change the water of badam.
3. Peel them and keep aside.
4. Add little soy milk and grind it finely.
5. Mix ground badam and sugar in a large skillet.
6. Cook this mixture, stirring constantly.
7. Make a thick paste.
8. When it leaves the skillet then the mixture is ready.
9. Make a roti of the thick mixture when cool.
10. Now cut it into diamond shape and make pieces.
11. Badam Katli is ready to serve.
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 Baked Pineapple Tofu Squares
Ingredients
1 small can of pineapple chunks 1 tsp ground cardamom
½ cup sugar 1 ½ cups tofu
Pinch of ground nutmeg Pinch of saffron powder

Serves 4 – 6

Method
1. In a 9-inch pie dish, arrange pineapple chunks to cover the bottom.
2. Sprinkle ground nutmeg over it.
3. In a blender, blend the rest of the ingredients for a few seconds.
Pour this mixture over the pineapple chunks.
4. Bake in a preheated oven at 300F for 15 minutes.
5. Cut into 1-inch squares.
6. Serve hot or cold

NOTE: Do not use fresh pineapple for baking,

it will turn bitter.

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 Besan Burfi
Ingredients
2 cups fresh finely grated 1 cup almond milk
coconut or any desiccated ½ cup Earth Balance natural shortening
unsweetened coconut ¼ Tbsp cardamom powder
1 cup besan 2 tbsp of slivered pistachio and almond
3 cups sugar

Yields 16 pieces 2 inches size

Method
1. In a heavy bottomed vessel, add all the basic ingredients together except
shortening and cardamom powder and stir well with a spoon until they
are evenly mixed.
2. Keep the vessel on low heat and keep stirring continuously. Sugar will start
melting and the mixture will become diluted. Shortening is just for the flavor
and for the sweet to be bit soft. Keep stirring for 10-15 minutes until the
mixture leaves the edges of the vessel.
3. At this point of time add shortening little by little. Keep stirring the mixture.
4. Add the cardamom powder.
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 Besan Burfi
5. The mixture should be removed when it leaves the edges of the vessel. At
this time, slight bubbles will appear in the mixture.
6. Empty the contents onto a 9” tray greased with shortening and spread it
evenly with a flat spoon.
7. Garnish with slivered pistachio and almond.
8. When it is slightly cold (not fully cold), cut into desired shapes.
9. These pieces can be stored in a container once fully cold.

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 Chocolate Cake
Ingredients
2 cups unrefined brown sugar Ener-G egg substitute for 2 eggs
1-3/4 cup flour 1 cup soy milk or nut milk
3/4 cup Cocoa powder 1/2 cup vegetable oil
1-1/2 tsp. baking powder 2 tsp vanilla extract
1-1/2 tsp. baking soda 1 cup boiling water
1 tsp salt 1 vegan chocolate slab

Serves 4-6

Method
1. Heat the oven to 350F. Grease and flour two 9- inch round baking pans or
one 9x13 square baking pan.
2. Combine all dry ingredients in a large bowl. Add egg substitute, soy or nut
milk, oil and vanilla.
3. Beat for 2 minutes on medium speed. Stir in boiling water (batter will be thin.)
4. Pour into pans and bake for 30-35 minutes (round pans) and 35-40 minutes
in square pan.
5. Decorate with chocolate frosting and cover with almond and chocolate shavings.
6. Now cut into desired pieces.
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 Chocolate Frosting for Cakes
Ingredients
1 stick (half cup) vegan margarine 1/3 cup soy or any nut milk
2/3 cup cocoa powder 1 tsp vanilla extract
3 cups powdered sugar

Method
1. Melt margarine.
2. Stir in cocoa.
3. Alternately add powdered sugar and milk, beating on medium speed to
spreading consistency.
4. Add more milk, if needed.
5. Add vanilla.

Makes enough to frost a round 9" layered cake or

one 9"x 13” square cake

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 Coconut Fudge (Kopra Pak)
Ingredients
2 cups fresh or frozen coconut, grated 20 strands of Saffron (Kesar)
½ cup tofu 1 Tbsp Earth Balance shortening
¾ cup turbinado sugar or more or any vegetable shortening
½ tsp cardamom powder (Elaichi) Almond sliver for garnish

Yields 25 pieces

Method
1. In a small bowl, add 1 teaspoon of warm water and soak saffron strands in it.
2. After 5 minutes grind with mortar and pestle until it becomes a paste.
3. Heat a heavy bottom pan over medium heat, add shortening.
4. Add grated coconut and saute for 2-3 minutes.
5. Add sugar and tofu and mix well.
6. Stir continuously until moisture has evaporated.
7. Add dissolved saffron and mix well, cook for 1 more minute.
8. Turn off the heat and add cardamom powder, mix well.
9. Spread coconut mixture on 9 x 9 inch baking tray and allow it to cool.
10. Make one inch pieces and then garnish with almond sliver before serving.

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 Cream of Wheat Halva (Suji Halva)
Ingredients
1 cup cream of wheat 1 tsp ground cardamom
15-16 strands saffron ½ cup brown sugar
½ cup unsalted vegan butter ½ tsp ground nutmeg
3 Tbsp golden raisins Tbsp slivered almonds
1½ cups water

Serves 4 – 6

Method
1. Using a mortar and pestle, make a paste of saffron with 3 to 4 drops water.
2. On low heat, heat butter in a pan and roast cream of wheat in butter until
it is light brown (approximately 6-8 minutes).
3. Add water, 2 Tbsp almonds, saffron and raisins and stir carefully with
wooden spatula until all the water is absorbed by the cream of wheat.
4. Add sugar. Continue stirring until all the sugar is dissolved.
5. Add ground cardamom and nutmeg. The mixture will begin to pull away
from the sides of the pan and become like a big lump.
6. Empty it into a glass bowl; garnish with remaining slivered almonds.
Serve warm or cold.

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 Creamy Coconut Pudding (Kheer)
Ingredients
½ cup basmati rice ¼ tsp cardamom seeds + pinch of
1¼ cups water cardamom powder
1 cup coconut milk 1 drop of rose essence
½ cup Coconut milk creamer ¼ cup finely chopped pistachios
¾ cup turbinado brown sugar

Serves 4 – 6

Method
1. Combine rice and water in a medium, thick-bottomed saucepan.
2. Cook on low heat until the rice is done, about 25 minutes.
3. Add coconut milk, creamer and brown sugar.
4. Mix thoroughly and cook on medium-low heat for about 10 minutes,
stirring frequently.
5. Add cardamom seeds and powder and continue cooking, until the mixture
becomes thick about 10 more minutes.
6. Remove from heat and add rose essence.
7. Serve warm or chilled garnished with chopped pistachios.
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 Crunchy Square Treat
Ingredients
1 cup creamy peanut butter 3 cups Rice Crispy
½ cup brown sugar oz. Semi-sweet vegan chocolate chips
½ cup corn syrup 2 tsp vanilla essence

Makes 50-60 one-inch squares

Method
1. In a pan, heat peanut butter, sugar and corn syrup on low heat until dissolved
thoroughly. Approximately 5 minutes.
2. Turn off the heat, add rice crispy, chocolate chips and vanilla essence. Mix well.
3. Empty into a large cake pan. Pack evenly.
4. Refrigerate for 2-3 hours. Cut into desired squares.

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 Crushed Walnut Fudge
Ingredients
1 pound walnuts, 4 tsp of vegetable shortening
1 cup less 1 Tbsp sugar, (Earth Balance)
½ cup water Few strands of Saffron
½ tsp cardamom powder, made into paste with few drops
150 grams (5 oz) Silken tofu, of water using mortar and pestle
grated

Serves 4 – 6

Method
1. Grind walnuts into coarse powder in the mixer.
2. Melt shortening in a frying pan.
3. Add grated silken tofu and saute for few minutes.
4. Mix crushed walnuts with silken tofu.
5. Boil the sugar and water separately to make the syrup.
6. Add the walnut mixture, cardamom and saffron into the syrup and cook on a
low heat till the mixture leaves the side of the pan.
7. Grease a plate and spread the mixture evenly.
8. When cool cut into 1” square pieces.
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 Fudge Brownie
Ingredients
¾ cup tofu (soft) 1¼ cup self-rising flour
½ cup water 1 cup sugar
½ cup maple syrup ¼ tsp baking powder
½ cup cocoa powder ¼ tsp salt
2 Tbsp vegetable oil ½ cup chopped walnuts
1 Tbsp vanilla essence

Yields 25 pieces

Method
1. Pre-heat oven to 350 degrees and lightly grease a 9 inch square baking pan.
2. In a blender or food processor process the tofu, water, maple syrup, cocoa
powder, oil and vanilla until smooth.
3. Empty this mixture into a large bowl and put the remaining ingredients in the
large bowl and mix together everything except the nuts.
4. Pour the batter into the baking pan, garnish with nuts and bake for about
40 minutes.
5. Set pan on wire rack and let cool, then cut into 1 inch squares.

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 Gram Flour Fudge (Mohanthal)
Ingredients
2 cups gram flour (besan) 1/2 cup water + 1Tbsp water
1 cup vegan shortening 1/2 tsp saffron powder
(Earth Balance) 1 tsp cardamom and nutmeg powder
1 Tbsp almond or soy milk 2 Tbsp slivered almonds and pistachios
1 cup sugar (vegan)

Makes 20 pieces approximately

Method
1. In a large bowl add 1/2 cup of warm shortening and 1Tbsp of milk to the
gram flour and combine well with fingers to make a mixture that feels like
bread crumbs.
2. Press down the mixture and let it stand for about 15 minutes.
3. Dissolve 1 cup of sugar in 1/2 cup + 1Tbsp water and boil. Stir continuously
until the sugar dissolves. With heat on medium high boil the syrup till it
reaches a single thread consistency, about 10 to 15 minutes.
4. Remove from heat, add saffron, cardamom and nutmeg and keep it warm.

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 Gram Flour Fudge (Mohanthal)
5. Now take a wide bottomed saucepan add rest of ½ cup shortening and place
on low heat. Add the flour mixture to it and roast for 10-12 minutes or until
it's nicely browned and gives out aroma.
6. Now add sugar syrup in the flour mixture. Mix all well. Switch off the gas
after 2 minutes. Don't keep for long.
7. Grease a 9” tray or dish. Gently pour this hot batter over it. Tap the tray or
dish gently so that the mixture spreads everywhere evenly.
8. Allow the fudge to cool down this may take up to 4 hours. Garnish with
slivered almonds and pistachios.
9. Cut them into squares and serve.
10. Store the Mohanthal in an air tight container. Serve them cool or warm
by heating in the microwave for a few seconds.

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 Gulab Jamun
Ingredients
For the balls:
1 cup instant soy milk powder ¼ cup soy milk
4 Tbsp self raising flour (depending on the soy milk powder)
2 Tbsp vegetable shortening Raw pistachios to put
(Earth Balance) inside the balls

For the Syrup: ½ tsp of saffron powder

1½ cups of vegan sugar 2-3 drops of rose essence
1¾ cups of water Vegetable shortening or oil for
½ tsp cardamom powder deep frying

Yields 24 Gulab Jamuns

Method
1. Mix the soy milk powder, self raising flour and vegetable shortening together
till it resembles bread crumbs.
2. Slowly add the soy milk, kneading all the time. I ended up using about 50 ml,
depending on the brand of soy milk powder. Once the dough gets sticky and
really soft, place aside in a covered greased bowl for half hour.
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 Gulab Jamun

3. Make the sugar syrup by combining sugar, water, cardamom & saffron powder.
4. Bring the syrup to a boil and then reduce the heat and simmer for another
10 minutes.
5. After half hour make little balls out of the dough. (If they are too large they
stay uncooked at the center and if too small they burn easily.
6. Add a pistachio in the middle of each ball which will reduce the probability
of an uncooked center.
7. Heat oil in a deep vessel to fry the little balls.
8. Drop one of the balls into the hot oil & see if it sizzles and slowly rises to the
top , before adding the rest. This is the test to see if the oil is ready to fry the
balls. Depending on the size of the frying pan the balls may need to be fried
in batches until brown all over.
9. After they are all fried, cool them a while. Add the balls in the syrup.
10. Bring the sugar syrup to a boil for 2 minutes. Turn off the stove and let cool.
11. Add the rose essence and mix well.
12. Let the balls soak in the hot syrup for at least 2-3 hours before serving.
13. Always serve warm so that the balls stay soft and juicy.

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 Home Made Fruit Ice Cream
Ingredients
8 oz. soy cream cheese 4 Tbsp instant soy milk powder
¼ cup maple syrup ¾ cup chopped dates
1/2 cup or more sugar ¾ cup chopped walnuts
1 pint original soy cream 2 cups chopped fruits (pineapple
strawberries, peaches, cherries)

Serves 4 – 6

Method
1. Beat cream cheese and maple syrup together with fork.
2. Mix soy cream with instant soy milk powder and heat it.
3. Add sugar to this mixture and mix so that the sugar dissolves in the cream.
4. Add this to the cream cheese and mix well.
5. Add all the remaining ingredients and mix well.
6. Set in a rectangular pan and place in freezer for 6 to7 hours or until it is set.
7. When ready to serve let it sit for few minutes outside
and slice it and serve in individual plates.

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 Mango Delight
Ingredients
Dry: Wet:
1 ½ cups of all purpose flour 1 ½ cups mango puree
2 tsp baking powder ¼ cup canola oil
½ cup granulated sugar 1 tsp vanilla
½ tsp salt Whip cream for decoration (optional)
1 tsp cardamom powder

Makes 12 cup cakes

Method
1. Sift all the dry ingredients into a bowl and set aside.
2. In another bowl beat together wet ingredients until well-mixed.
3. Add the wet ingredients to the dry ingredients and mix with a whisk just
until you have a smooth batter. Do not over mix or over beat.
4. Divide the batter equally among 12 cups of a standard-sized muffin pan
lined with cup cake liners.
5. Smooth down the tops with the back of a spoon or spatula or you will
have a lumpy top.
6. Bake in a preheated oven at 350F for about 27 minutes or until a toothpick
inserted in the center comes out clean.
7. Decorate with whip cream (optional).
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 Orange Fudge (Santra ni barfi)
Ingredients
2 cups cashew nut powder ½ tsp orange essence
2 tsp grated orange rind 1 cup orange juice
1 cup sugar

Yields 25-30 pieces

Method
1. In a saucepan, dissolve sugar in orange juice and boil over medium heat.
Cook for 10 minutes or until the syrup is of three-thread consistency.
(To test for the right consistency, place a drop of syrup in a bowl of water.
If the syrup has attained the right consistency, the drop will settle down in
the bowl without disintegrating.)
2. Add ground cashews and mix well.
3. Continue stirring mixture on low heat until a lump is formed
and mixture starts to draw away from the sides of the pan.
Turn off heat.
4. Add orange rind and orange essence.
5. Spread mixture in a 10-inch cake pan and allow it to cool.
Cut into desired shape.
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 Peanut Butter Cookies
Ingredients
2 cups whole wheat pastry flour 1 cup maple syrup
1 tsp baking soda 1 cup extra virgin olive oil
¾ tsp fine grain sea salt 1¼ tsp vanilla essence
1 cup organic chunky peanut butter

Makes 2-3 dozen cookies

Method
1. Preheat oven to 350F.
2. In a medium mixing bowl, combine the flour, baking soda and salt.
3. In a separate larger bowl, combine the peanut butter, maple syrup,
olive oil and vanilla. Stir until mixed.
4. Pour the flour mixture over the peanut butter mixture and stir until barely
mixed. Should be still slightly dusty looking.
5. Let sit for five minutes and give one quick stir, just a stroke or two.
6. Now drop tablespoon full of the mixture onto parchment lined baking sheets.
7. Press down on each one gently with the back of a fork.
8. Bake for 10 -11 minutes, be careful not to over bake or they will be dry.
9. Let cool for five minutes and transfer to a cooling rack.

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 Plain Chocolate Cake
Ingredients
1½ cups unbleached white flour ½ cup vegetable oil
½ cup unsweetened cocoa powder ½ cup cold water or soy milk
1 teaspoon baking soda ½ cup of orange juice
1 cup sugar 2 teaspoons vanilla extract
½ cup of mixed, chopped nuts (optional) 2 tablespoons vinegar

Serves 4 – 6

Method
1. Preheat oven to 375F.
2. Sift dry ingredients into 8" square or 9" round baking pan.
3. Mix liquids (except vinegar) and whisk into dry.
4. When batter is smooth, add vinegar & stir quickly, until it is evenly distributed.
5. Put it in the oven, don't let it stand around.
6. Bake for 25-30 minutes...or longer until a knife
inserted in the middle comes out clean.
7. Serve with non-dairy vanilla ice-cream.

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 Rice Pudding (Kheer)
Ingredients
¼ cup long grain rice (washed 2 Tbsp almonds blanched and slivered
and drained) ¼ tsp of saffron powder
4-5 cups almond or soy milk 1 Tbsp of raw pistachio chopped
2-3 cardamom seeds crushed ¼ cup of vegan sugar or as desired

Serves 4 – 6

Method
1. Put the rice, almond milk and cardamom in a pot.
2. Bring to a boil and simmer on a low flame until the rice is soft and the grains
are starting to break up.
3. Add almonds, pistachio, saffron and simmer for 3-4 minutes.
4. Add the sugar and stir until completely dissolved.
5. Remove the rice kheer from the heat and serve warm or chilled.

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Soy Paneer Squares in Soy Milk Sauce
(Ras Malai)

Ingredients
15 oz. organic firm tofu 2 pint Silk original soy creamer
½ cup instant soy milk powder 3 Tbsp of milk masala
6 Tbsp powdered sugar ¼ tsp of rose essence
For the Sauce: 2 tsp slivered almonds
8 Tbsp sugar 2 tsp slivered pistachio
1½ cup soy milk ½ tsp of saffron strands

Makes 25 paneer squares

Method
1. Blend tofu with soy milk powder, 6 Tbsp of sugar until smooth.
2. Spread mixture in a greased 8-inch square cake pan.
3. Bake in a preheated 300F oven until slightly brown or alternatively steam
the same in a steamer for 10 minutes.
4. Remove from oven or steamer and let cheese cool before putting it in the
freezer to chill.
5. When cheese hardens, cut into 1-inch squares and keep in the refrigerator.
6. In a saucepan, add milk, creamer and 8 Tbsp of sugar, milk masala and
bring the sauce to a boil and simmer for five minutes.
7. Turn off heat.
8. Allow sauce to cool, chill in the refrigerator and add rose essence.
9. When ready serve cheese squares floating in the sauce in individual bowls.
10. Garnish with slivered almonds, pistachio nuts and saffron strands.
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 Sweet Saffron Yogurt (Shrikhand)
Ingredients
1 quart plain soy yogurt ¼ tsp nutmeg powder
1 cup soy sour cream A few strands of saffron
¼ cup powdered sugar ½ Tbsp crushed pistachios
¼ tsp cardamom powder & almonds

Serves 4 – 6

Method
1. Put the yogurt and sour cream into a bowl.
2. Add sugar, cardamom and nutmeg powder and mix.
3. Mix saffron into 1 Tbsp hot soy milk in a small bowl until the color spreads
and the saffron is dissolved.
4. Add to the yogurt and mix well.
5. Empty into a serving bowl, and garnish with crushed nuts.
6. Chill for 3-4 hours before serving.

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 Tofu Pudding (Soy Paneer Kheer)
Ingredients
4½ cups soy milk ½ cup firm Tofu, grated
¾ cup sugar 2 -3 drops kewra (essence)
¾ cup water 7-8 pistachio, slivered
4-5 tsp corn flour 8-10 almonds, slivered

Serves 4 – 6

Method
1. Boil milk and let it simmer on low heat for 10 minutes.
2. Dissolve corn flour in ¼ cup water and add it to the milk, stirring continuously.
3. Keep stirring for a few minutes till thick. Remove from fire.
4. Mix sugar with ½ cup water and cook till the sugar melts.
5. Add grated tofu to the sugar and mix.
6. Add this mixture to the milk.
7. When cool add kewra essence.
8. Decorate with silvered pistachios and almonds.
9. Chill before serving.

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Breads

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 Banana Bread
Ingredients
1 tsp vinegar ½ tsp salt
1/3 cup almond milk or any 1 cup mashed banana (2 - 3 bananas)
non- dairy milk ½ cup vegetable oil
1 ¾ cups wheat flour 31/2 teaspoons Ener-G + 5 tsp water
1 ½ cups vegan granulated sugar (2 to 3 egg replacer)
1 tsp baking soda ½ cup chopped pecans

Serves 4 – 6

Method
1. Preheat oven to 325° degrees F.
2. Grease a 9x5" bread pan.
3. Place vinegar in a measuring cup. Add almond milk to ⅓ cup line. Mix and
set aside In a bowl, mix together flour, vegan sugar, baking soda and salt.
4. In another bowl, mix together bananas, oil, and vinegar mixture.
5. Combine the banana mixture and flour mixture and stir well.
6. Stir in the egg replacer and then stir in pecans.
7. Pour into prepared bread pan.
8. Bake for 1 hour and 15 minutes, or until a toothpick in the middle comes
out clean.
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 Blueberry Muffins
Ingredients
1 ½ cups flour ¾ cup almond milk
½ cup turbinado brown sugar ¼ cup vegetable oil
2 tsp baking powder 1 cup frozen blueberries
1 tsp salt

Yields 10 muffins

Method
1. Preheat oven to 400° degrees F.
2. Place paper baking cups in a muffin pan.
3. In a mixing bowl, combine flour, sugar, baking powder and salt.
4. Stir in almond milk and oil Fold in blueberries.
5. Pour into baking cups and bake for 25 to 30 minutes.

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 Cauliflower Paratha
Ingredients
2 cups whole wheat Flour Coriander leaves (finely chopped)
1 tsp salt 1-2 chopped green chillies (optional)
2 Tbsp oil 1" ginger grated
Oil for cooking Salt to taste
2 cups grated gobhi (Cauliflower) ¼ tsp garam masala or per taste
½ tsp cumin seeds Oil for frying
½ tsp oil

Yields 18 parathas

Method
1. Sieve the flour with the salt.
2. Add the oil and mix well.
3. Add enough water to make soft dough.
4. Let it stand for two hours.
5. Knead the dough properly & make 36 equal portions
of the dough & put aside.
6. Heat oil in a pan and add cumin seeds. As the seeds
becomes brown.

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 Cauliflower Paratha
7. Add grated cauliflower, green chillies, ginger, coriander leaves, salt,
and garam masala and mix well together.
8. Cook for two minutes and turn off the heat. Let this cool before
proceeding.
9. Roll out two portions of the dough each into a round of about
4'' diameter with the help of a little dry whole wheat flour.
10. Spread a little stuffing on one round and cover with another round. Press
the sides well and seal it on all sides by pinching together all around.
11. Place it on a hot tava (griddle) and cook on one side till pink spots appear
and then flip on the other side and spread a little oil on all the sides and
cook until pink spots appear on this side also.
12. Repeat with remaining dough and stuffing to make 17 more parathas.
13. Serve hot.

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 Corn Roti (Makai Ki Roti)
Ingredients
3 cups corn flour (or fine cornmeal) Very warm water
¼ tsp salt or more Oil for brushing (optional)

Makes 8-10

Method
1. Take all the ingredients in a bowl and add warm water.
2. Mix with a wooden spoon.
3. Keep covered till it is cool enough to be kneaded by hand.
4. Knead for a few minutes. Hot water helps obtain softer dough that doesn't
fray at the edges when rolled.
5. Divide into 8-10 portions.
6. Roll out, one at a time with the help of a little corn flour into 1/8 inch thick
circles 5-6 inch diameter.
7. Cook on medium heat on a tava or cast iron griddle
on both sides with or without brushing of oil.

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 Fried Chapatis (Plain Parathas)
Ingredients
1 ½ cups of whole wheat flour ¾ cup water (approximately)
1 ½ Tbsp of oil Oil for frying and brushing
½ tsp salt

Yields 16-18 parathas

Method
1. Take flour into a large mixing bowl and add oil and salt.
2. Add water gradually to make dough of medium soft consistency. Cover
and let stand for half an hour.
3. Knead dough for 2-3 minutes.
4. Make 16-18 balls about 2 inches in diameter.
5. Dust each ball with flour (rice or unbleached white). Roll out each ball into
a 3 inch diameter round.
6. Spread one side with oil and sprinkle some flour on it and fold in half.
7. Smear the folded half with oil again into a quarter.
8. Roll into a 4 inch triangle.

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 Fried Chapatis (Plain Parathas)
9. Put ½ tsp oil in skillet over medium heat.
10. Place rolled out paratha in skillet and cook for a few seconds.
11. Turn over adding ½ tsp oil to skillet.
12. Turn paratha over several times with a flat metal spatula until both sides
are light to medium brown.
13. Do the same with the rest of the balls.
14. Serve hot.

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 Indian Flat Bread (Chapati)
Ingredients
1½ cup whole wheat flour, plus extra ½ tsp salt
for dusting 1 cup water

Yields 6-8 chapati

Method
1. Sieve the flour and place it in a large bowl. Add the salt and mix well.
2. Make a well in the center and gradually pour in the water, mixing well to
form a supple dough.
3. Knead the dough for 7 minutes, then cover and let stand for 15-20 minutes.
4. If time is limited, roll out the dough immediately.
5. Divide the dough into 6 -8 equal-size portions.
6. Roll out each ball of dough on a well-floured rolling board.
7. Place a large, heavy bottom skillet on high heat. When steam starts to rise
from the skillet, reduce the heat to medium.
8. Place the roti in the skillet and when it starts to bubble turn it over.
9. Carefully press down on the sides of the roti with a clean dish towel or a
flat spoon.

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 Indian Flat Bread (Chapati)
10. When you press down the roti it usually puffs up.
11. Now carefully turn it once again.
12. Remove the roti from the skillet and keep warm in a container covered
while you make the others.
13. Do the same with the rest of the balls.
14. Serve immediately. Some people like to brush it with a little melted vegan
butter before serving.

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 Indian Puffed Bread (Puris)
Ingredients
1 cup whole wheat flour ¼ cup water (approximately)
1 Tbsp oil 1 Tbsp oil
¼ tsp (optional) Oil for deep frying

Yields 12-14 Puris

Method
1. In a large mixing bowl, combine flour and oil.
2. Mix together by rubbing the oil into the flour with your fingers.
3. Slowly add ¼ cup of water to the flour.
4. Knead to smooth and fine textured dough.
5. If the dough seems dry and flaky add 1 or 2 tsp water while kneading.
6. Let the dough rest for 1 to 2 hours.
7. Grease both hands with oil and knead dough for a couple of minutes.
8. Divide the dough into 12 or 14 equal parts.
9. Roll each part into a ball and flatten between the palms of your hands.
10. Heat 1 ½ -2 cups of oil in a wok. Heat the oil over medium heat until
a piece of dough dropped into the oil bubbles to the surface.
11. Place a few drops of oil on the rolling board. With a light even rolling
motion roll out each piece of dough into a 3 inch diameter circle.

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 Indian Puffed Bread (Puris)
12. When the oil is hot, take one round puri and gently ease into the oil.
13. The puri will first drop to the bottom and then rise to the surface.
14. As soon as it reaches the surface gently turn it over with a slotted spoon.
15. The puri will puff like a balloon and will float.
16. Now the puri is light golden brown on both sides.
17. Strain the puri and place on paper towels.
18. Do the same with the remaining balls.

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 Split Green Mung Dal Pancakes
(Chhilkavali Moong Dal Chilla)
Ingredients
1 cup split green moong dal ¼ tsp asafoetida (hing)
1" ginger, peeled and chopped 2 Tbsp chopped coriander leaves,
1-2 small green chillies finely ½ cup shredded spinach
chopped (optional) Oil for frying
¼ tsp turmeric powder Salt to taste

Yields 6 chillas

Method
1. Wash the dal thoroughly. Put in a bowl & soak for 5-6 hours in 3 cups of water.
2. Drain while reserving the water. Add ginger, chillies, asafoetida and turmeric
powder. Season to taste. Grind with 1/2 cup of reserved water in a blender
to make a smooth batter.
3. Pour batter into a bowl and add shredded spinach & coriander leaves. Mix well.
4. Heat a pan with a teaspoon oil. Drop a ladleful of batter in the centre of the
pan. Using the back of the ladle spread the batter into a circle. Make sure
the chilla is not too thick so it gets cooked evenly.
5. Add a little oil along the edges of the chilla, cover and cook for 2 minutes.
6. Turn the chilla over and cook on the other side until it gets brown patches.
7. Serve hot with coriander chutney or ketchup.
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 Split Green Mung Dal Pancakes
(Chhilkavali Moong Dal Chilla)

Note:
A chilla is sometimes called a vegetable omelet. And it does taste like a lacy
French omelet because of the lightness of the ground dal. Adding vegetables
like cabbage, peas, corn or tomatoes also makes it nutritious.

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 Cinnamon Raisin Walnut Bread
Ingredients
¾ cup brown sugar 4 Tbsp water
1 tsp baking soda ½ cup chopped walnuts
½ cup vegan butter (Earth Balance) ½ black raisins
¼ tsp salt ¼ tsp cinnamon powder
2 tsp egg substitute 3 medium mashed ripe bananas
2 tsp vanilla essence 2 cups whole wheat flour

Yields 1 large loaf

Method
1. Mix together the egg substitute and water.
2. Cream the sugar and butter together with an electric beater.
3. Beat in the egg substitute.
4. Add the mashed bananas and whole wheat flour.
5. Stir in the baking soda and salt.
6. Add vanilla, cinnamon, walnuts and raisins.
7. Mix well.
8. Place mixture in a large greased loaf pan 9 x 3 inch.
9. Bake in preheated oven at 3500 F for 45 minutes or until a fork pricked in the
center comes out dry.
10. Cool before removing from pan.
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Miscellaneous

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 Alternative for Dairy Milk:
Making Your Own Milks

Almond Milk
Ingredients
¾ cup almonds, blanched
3 ¼ cups water
2 Tbsp sweetener
¼ tsp salt
1 tsp vanilla
¼ cup soyagen

Method
1. Blend almonds with small amount of water
first, then add remaining water and ingredients.
2. Whiz until smooth.
3. Strain, chill, and serve.

Cashew Milk Blend

Ingredients
1 cup cashew meal
1 cup hot water add 1/4 tsp salt
1 tsp. vanilla
3 Tbs sweetener
3 cups water

Method
1. Blend all until smooth.
2. Chill and serve.

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Sesame Milk
Ingredients
1 cup sesame seeds, light
1/4 tsp salt
2 cups water
1/4 cup sweetener

Method
1. Bring sesame seeds and water to a boil.
2. Simmer ten minutes.
3. Add remaining ingredients.
4. Blend until smooth.
5. Chill and serve.

Rice Milk
Ingredients
½ cup hot cooked rice
¼ cup cashew meal
1 tsp vanilla
½ tsp salt
½ Tbsp sweetener
3 cups hot water

Method
1. Blend all until smooth.
2. Chill and serve.

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 Oatmeal Milk
Ingredients
2 cups cooked oatmeal
4 cups water
½ tsp salt
1 ripe banana
1 tsp vanilla
2 Tbsp sweetener

Method
1. Blend all until smooth.
2. Chill and serve.
Note:
Non-alcohol vanilla is now available, extracted with vegetable glycerin.
(These recipes are taken from Jiv Daya Digest, issue July-September-1998)

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 Soy Milk
Ingredients
1 cup dry soy beans, non GM
6-8 cups of water

Method
1. Rinse the soybeans and soak in plenty of water for at least 6 to 8 hours,
or overnight.
2. Rinse and drain well.
3. Transfer about 1 cup of the beans into a food processor and add 2 to 3 cups
of water to blend.
4. Process for about 3 minutes, or until finely ground.
5. Place a cheese or muslin cloth over the strainer and set on top of a large pot.
6. Empty the mixture into the cheese cloth and let the milk drain completely
by squeezing the cheese cloth.
7. Do the same with the rest of the beans.
8. Now place the pot on the stove over medium low heat and bring to a boil.
Stir from time to time. Keep an eye on the soy milk because it can bubble
and over flow.
9. Once the milk has boiled, turn the heat down to low.
10. Allow to cook for another 20 minutes.
11. Turn the heat off and allow the milk to completely cool before you use it
or store it in the refrigerator.
12. You can store it for up to a week in the refrigerator.
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 Home Made Soy Yogurt - 1
Ingredients
4 cups of unsweetened plain regular ¼ tsp of sugar if the yogurt is
soy milk (not low fat or flavored) unsweetened
4 Tbsp of plain soy yogurt 4 Tbsp of Instant soy milk powder
(this is already sweet) for creamy texture (optional)

Makes 4 cups
Method
1. Mix the instant soy milk powder with soy milk.
2. Bring the soy milk to a boil. Add sugar if the yogurt is unsweetened.
3. Remove the soy milk from heat and let it cool just enough so that it's
not painful to touch.
4. Mix the yogurt into the soy milk with a hand blender.
5. Pour the soy milk into the glass jar and cover with a lid.
6. Put the glass jar in a warm place like a gas stove with the pilot light on
or any warm place.
7. Wait 8-12 hours to set.
8. Remove the soy yogurt from the warm place - it should now look like firm
9. Chill in the fridge before serving if desired.
Yogurt cultures need some sugar to feed upon. As soya milk has less natural
sugar than dairy milk sugar is added to the soy milk. Once your yogurt is made,
you can mix it with fresh or thawed fruit, use it in smoothies, or use it in any
recipe calling for yogurt. Be sure to save 1/2 cup to use as your next yogurt starter.
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 Non-dairy Yogurt
Ingredients
2 cups of soy, rice, peanut, almond
or cashew milk
¼ tsp of frozen lacto-acid bacteria

Method
1. Take any non- dairy milk, boil it and cool to room temperature.
2. Take ¼ cup from it in a bowl and add grains of frozen lacto-acid bacteria.
3. Mix it properly so the grains dissolve in the milk.
4. Then add this to the larger portion of the milk and again mix well.
5. Empty in a glass container with cover and place it in an undisturbed corner.
6. It will take few hours to set it.
7. If you want to expedite the process, place the milk in a warm place like a
warm oven or stove with pilot light on.
Note:
Frozen lacto-acid bacteria are very easily available in India. The lacto-bacteria
are available under the brand name Jamma.
In USA you can get Non-Dairy Yogurt Culture called Belle and Bella Yogostarter.
Available in Whole Foods Store or on Amazon.com. Follow the packet
instructions for making yogurt.

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 What is Garam Masala
The word garam means hot, or warm and masala means spices, so 'Garam
Masala' means hot and pungent spices mixed together. This is an Indian spice
mixture, that is truly wonderful and worth trying sometime. Often, spices are
used during the cooking process, but garam masala can be sprinkled on the
finished product. It is somewhat like sprinkling salt or pepper, but you are
adding all these wonderful roasted spices with the amazing aroma. It is very
versatile and can be used in any way you wish, including adding on food before
it is cooked to enhance flavors throughout the cooking process.

Ingredients
1 Tbsp coriander seeds ¾ tsp cloves
1 Tbsp cumin seeds ¾ tsp cinnamon (2 x 1” pieces)
1 Tbsp black peppercorns ¾ tsp crushed bay leaves
1 ½ tsp black cumin seeds (shahjeera) ¾ tsp brown cardamom
1 ½ tsp dry ginger (3-4 large pods approx)

(Gujarati Garam Masala)

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Method
1. Heat a heavy skillet on a medium flame and gently roast all ingredients
(leave cardamom in its pods till later) except the dry ginger, till they turn
a few shades darker.
2. Stir occasionally. Do not be tempted to speed up the process by turning up
the heat as the spices will burn on the outside and remain raw on the inside.
3. When the spices are roasted turn off the heat and allow them to cool.
4. Once cooled, remove the cardamom seeds from their skins and mix them
back with all the other roasted spices.
5. Grind them all together, to a fine powder in a clean, dry coffee grinder.
6. Store in an air-tight container in a cool, dark place.

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 Punjabi Garam Masala
Ingredients
½ cup cumin seed (jeera) 1 Tbsp black pepper corns (kalimirchi)
2 Tbsp coriander seeds (dhania) 4 whole star anise (Dagad Phool)
4 sticks Cinnamon (tuj/dalchini) 10-12 bruised green cardamom
10 cloves (lavang) pods (elaichi)
½ broken nutmeg (jaiphal) 4-5 bruised black cardamom
3-4 blades of mace (javitri) pods (elaichi)
5 bay leaves (tej patta)

Method
1. Roast all ingredients in a dry pan (preferably non-stick) and heat over a
very low fire, shaking the pan time to time.
2. When the spices give off the fragrance allow to cool slightly.
3. Then grind finely in an electric grinder.
4. If electric grinder is not available, grind by hand and press through a fine
sieve afterwards.
5. Store it in an airtight container for up to 3 months.
6. Make sure you always close the lid tightly after use.
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 Green Masala
Ingredients
3-inch piece of ginger,
12 fresh green chillies, cut into 1”
scraped & chopped
pieces (or substitute 4 green banana
1 tsp salt
peppers for hot flavor or 4 sweet
1 tsp lemon juice
banana peppers for a milder flavor.
1 tsp water

Method
1. Put all the above ingredients into a coffee grinder or blender and grind into a
coarse paste. “Green Masala” is now ready and can be stored in a tightly
sealed glass container in the refrigerator for 15-20 days. It is used to add 'zip'
to dishes.

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 Milk Masala
Ingredients
2 tsp ground cardamom 15 pistachio nuts
20 almonds ¼ tsp ground saffron
½ tsp ground nutmeg

Method
1. Put everything into a coffee grinder and make into a coarse powder.
2. Store in an airtight container in the refrigerator.

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 Tea Masala (Chai Masala)
Ingredients
2 Tbsp ground cinnamon ½ tsp ground white pepper
1 tsp ground cardamom 1 tsp nutmeg
½ tsp ground ginger

Method
1. Mix all the ingredients together thoroughly and store in an airtight glass
container.

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 List of Spices
Indian equivalents of English Terms:
English Gujarati Hindi
Aniseed Sowa ValaitiSaunf
Asafoetida Hing Hing
Basil Damaro Tulsi
Basil Seeds Tukmaria Sabja
Bishop's weed Ajama Ajwain
Black cumin Kalujiru Kalunji,(Onion seeds)
Black pepper Kala Mari Kali Mirch
Capsicum LalMarcha LalMirch
Caraway Shah Jiru Shia or Siya Jira
Cardamom Elachi Elaichi
Cinnamon TujDalchini Dalchini
Cloves Lavang Laung
Coriander seeds Dhana Dhania
Coriander leaves Kothmiri Dhania
Cumin Jiru Jira
Curry leaf Limbdo Curry Patta
Dill Suwa Soya
Fennel Variali Saunf
Fenugreek Methi Methi
Ginger Adu Adrak
Mango powder Amchur Amchur
Mint Phudina Pudina
Mustard Rai Rai
Nutmeg Jaiphal Jaiphal
Poppyseed Khuskhus Kaskash
Saffron Kesar Zaffran, Kesar
Indian Cassta Lignea Tamala Patra Tejpat
Turmeric powder Haldar Haldi
Vanilla Vanilla Vanilla

243 GO TO INDEX
 Vegan Substitutes
Finding substitutes for animal products is perhaps the trickiest part of vegan
cooking, both for a new conscious eater, and for someone who's been doing
this a while. But it can also be a lot of fun to upend some long-held traditions
on cooking and baking by using cruelty-free products and getting results that
are just as good and usually healthier than their animal-infested versions.

Here is a list of the substitutes that always work for me. I've tried to group
them by the animal product they replace. I will add to this list as I
experiment with new substitutes, but meanwhile rest assured that I've tried
and tested them for years now in my vegan kitchen. They work.
If you don't find something here and have a question about what to
substitute in a particular recipe, feel free to write at
[email protected].

1 EGG
(To replace more than one, just multiply)
1 Tbsp of ground flax meal + 3 Tbsp of water
(I use this most often for baked bread-cakes, like my Banana Nut Bread and
Zucchini Bread, and in cookies and muffins.)

1/4 cup tofu

(I usually blend my tofu so it is smooth before using it. If you add it as is to a
recipe, you might never be able to break the lumps. Tofu works especially
well in quiches and pancakes and pastas. It is also a great replacement in
scrambled egg.)

1/2 banana
(I usually don't use banana unless I want the recipe to be banana-flavored, as
in my Banana Cake.)

1/4 cup applesauce

(Applesauce also makes a baked good really moist, so it allows you to cut
down on fat in the recipe. It works great in my Carrot Cake.)
Commercial powder substitutes like Energy
(I don't use these a lot, but they are handy at times, especially in lighter
cookies, like Amaretti. Read package instructions for measures.)

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1 CUP MILK
(With all the alternatives available, there is really no excuse to use dairy milk.
I love soy milk with cereal and in cakes and muffins etc, and I use almond
milk instead of milk in many Indian sweets.)

1 cup Soy milk

1 cup Rice Milk
1 cup Almond Milk
1 cup Hemp Milk

1 CUP YOGURT (Yogurt substitutes work great in raitas and other Indian
foods like biryanis which call for yogurt. Commercial soy yogurts are also
available in the United States and other parts of the world.)

1 cup silken tofu blended with 2 Tbsp lemon juice + 1/4 tsp salt (use more or
less lemon juice if you don't want your yogurt to be too acidic.)
Commercial soy yogurts are available around the United States. Look in the
regular refrigerator aisle alongside regular yogurt.

1 CUP BUTTERMILK
(Buttermilk substitutes can be used in any recipe that calls for it, including
cupcakes, pancakes, and southern-style biscuits.)

1 cup soy milk or almond milk + 1 tsp vinegar

(I use any I have on hand, from plain vinegar to balsamic to apple cider. Mix
and set aside for a couple of minutes to curdle.)

1 TBSP BUTTER
(Butter substitutes, like milk and yogurt substitutes, replace all the
cholesterol with healthy fats that are better for you. Of course, vegan fats
also contain the same number of calories as animal fats, so don't overdo the
use of fats of any kind.)

1 Tbsp vegan margarine or "butter" (Earth Balance is the one I use.)

1 Tbsp flavorless oil
1 Tbsp vegetable shortening (vanaspati in India)

245 GO TO INDEX
1 TBSP CHEESE

1 Tbsp nutritional yeast

(This is most commonly used in pestos, pastas etc. as a cheese substitute and
it adds a wonderfully cheesy flavor. It has all the yumminess of cheese minus
the bad fats, and, cherry on the icing, it is packed with healthy B vitamins.)
1 tsp miso
(I am a die-hard fan of this Japanese seasoning and use it all the time instead
of salt and in place of cheese in pestos and soups. I even add it to quiches,
sauces, etc. Always add miso at the end of cooking, since heating miso can
kill the wonderful enzymes it has that regulate our digestion).

OTHER NON - DAIRY PRODUCTS

There are commercial brands of vegan cream cheese and vegan sour cream
(like Tofutti) that taste

and act like the originals.

1 TBSP GELATIN
1 Tbsp agar flakes or powder

1 TBSP HONEY
1 Tbsp maple syrup

(Maple Syrup can be a great flavor-enhancer in some treats like oatmeal

cookies and even nut breads.)

1 Tbsp agave nectar

(I love the caramelly taste of agave nectar, and it can be delicious in almost
any baked good. Agave nectar also has a low glycemic index and makes a
healthy sugar substitute.)

Courtesy: taken from Holy Cow

246 GO TO INDEX
 What Do Vegans Not Eat?
Vegans must watch out for foods which contain animal substances.

Below is a list of things vegans should look out for:

Albumen/albumin: egg white, Use/s: food binder

Alpha hydroxyacids (AHAS): naturally occurring chemicals derived
from fruit or milk. Uses/s:cosmetics
Ambergris: morbid concretion obtained from the intestine of the
sperm whale. Use/s: perfumes
Amniotic fluid: fluid surrounding the foetus within the placenta.
Use/s: cosmetics
Anchovy: small fish of the herring family. Often an ingredient of
Worcester sauce and pizza toppings Use/s: flavor enhancer
Angora: fibber obtained from rabbits or goats. Use/s: clothing
Aspic: jelly derived from meat and fish. Use/s: glazing agent
Astrakhan: skin of still born or very young lambs from a breed
originating in Astrakhan, Russea. Use/s: clothing
Bristles: stiff animal hair, usually from pigs. Use/s: brushes
Casein: Ammonium Caseinate, Calcium Caseinate, Potassium
Caseinate, Sodium Caseinate. The principle protein of cow's milk.
Use/s: texturizer for ice cream, frozen custard, ice milk, fruit sherbets,
and in special diet preparations.
Cashmere: fine wool from the Cashmere goat and wild goat of Tibet.
Use/s: clothing
Castoreum: obtained from the sex glands of beavers. Use/s: fixative in
perfumes
Catgut: dried and twisted intestines of the sheep or horse. Use/s:
stringed musical instruments, surgical stitching
Caviar: roe of the sturgeon and other fish. Use/s: a relish
Chitin: organic base of the hard parts of insects and crustaceans, eg.
shrimps, crabs. Use/s: conditioners and skin care products, thicker
and moisturiser in shampoos
Chamois: soft leather from the skin of the chamois antelope, sheep,
goats, deer, etc. Use/s: cleaning cloth
Cochineal (E120): dye-stuff consisting of the dried bodies of scale
insects. Use/s: red food and drink coloring

247 GO TO INDEX
Cod liver oil: oil extracted from the liver of cod and related fish.
Use/s: food supplement
D3(cholecalciferol): vitamin derived from lanolin or fish oil. Use/s:
vitamin and food supplements
Down: under plumage of fowls (especially duck and goose). Use/s:
filling quilts, pillows, sleeping bags, padded clothing
Eider down: small, soft feathers from the breast of the eider duck.
Use/s: filling quilts
Elastin: protein uniting muscle fibers in meat. Use/s: moisturiser in
cosmetics
Gelatine: jelly obtained by boiling animal tissues (skin, tendons,
ligaments, etc.) or bones. Use/s: confectionery, biscuits, capsules,
jellies, photographic film, match heads
Glycerine/glycerol (E422): clear, colorless liquid which may be derived
from animal fats, synthesized from propylene or from fermentation of
sugars. Use/s: solvent for flavors, texture improver, humectants
Hide: animal skin (raw or tanned). Use/s: clothing and footwear,
clothing accessories, upholstery
Isinglass: very pure form of getalin obtained from the air bladders of
some freshwater fishes, especially the sturgeon. Use/s: clarifying
alcoholic drinks, jellies
Keratin: protein found in hair, horns, hoofs, and feathers. Use/s:
shampoos and conditioners, fertilizer
L'cystine hydrochloride (E920): manufactured from animal hair and
chicken feathers or synthetically from coal tar. Use/s: shampoo,
improving agent for white flour
Lactose: milk sugar. Use/s: tablet filler, sweetener, 'carrier' for
flavoring agents, especially in crisps
Lanolin: fat extracted from sheep's wool. Use/s: cleaning products, an
emollient and emulsifier used in cosmetics, especially lipsticks
Lard: fat surrounding the stomach and kidneys of the pig, sheep and
cattle. Use/s: culinary
Leather: tanned hide (mostly from cattle but also sheep, pigs, goats,
etc) Use/s: clothing and footwear, clothing accessories, upholstery
Lecithin: (E322): fatty substance found in nerve tissues, egg yolk,
blood and other tissues. Use/s: emulsifier in baked goods and
confectionery
248 GO TO INDEX
Lutein (E161 (b)): substance of deep yellow color found in egg yok.
Use/s: food coloring
Mohair: cloth or yarn made from the hair of the angora goat. Use/s:
clothing
Musk: substance secreted in a gland or sac by the male musk deer.
Use/s: perfume
Oleoic oil: liquid obtained from pressed tallow. Use/s: margarine
Oleostearin: solid obtained from pressed tallow. Use/s: soap and
candle making
Oestrogen: female sex hormone from cow ovaries and pregnant
mare's urine. Use/s: cosmetics, body building supplements, hormone
creams
Pearl ('mother of' or cultured): concretion of layers of pain-dulling
nacre formed around a foreign particle within the shell of various
bivalve molluscs, principally the oyster. Use/s: jewellery and
decorative articles
Pepsin: enzyme found in gastric juices. Use/s: cheese making
Placenta: organ by which the foetus is attached to the umbilical cord.
Use/s: cosmetics
Progesterone: sex hormone. Use/s: hormone creams
Propolis: bee glue. Used by bees to stop up crevices and fix combs to
the hive. Use/s: toiletries and cosmetics
Rennet: extract of calf stomach. Contains enzyme rennin which clots
milk. Use/s: cheese making, junkets
Roe eggs: obtained from the abdomen of slaughtered female fish.
Use/s: a relish
Sable: fur from the sable marten, a small carnivorous mammal. Use/s:
clothing, artist's brushes
Shellac (E904): insect secretion. Use/s: hair spray, lip sealer, polishes,
glazing agent
Silk: cloth made from the fiber produced by the larvae (silk work) of
certain bombycine moths, the harvesting of which entails the
destruction of the insect. Use/s: clothing, cosmetics
Sodium 5'-inosinate: occurs naturally in muscle. Prepared from fish
waste. Use/s: flavor enhancer

249 GO TO INDEX
Sperm oil: oil found in the head of various species of whales Use/s:
candle making
Spermaceti wax: fatty substance found mainly in the head of the
sperm whale, other whales and dolphins. Use/s: medicines, candle
making, cosmetics
Sponge: aquatic animal of colony of animals of a 'low order',
characterised by a tough elastic skeleton of interlaced fibers. Use/s:
bathing aid
Sqalene: found in the liver of sharks and rats. Use/s: toiletries and
cosmetics
Stearate: salt of stearic acid. Use/s: body building supplements
Stearic acid (E570): organic acid prepared from stearin
Stearin(e): general name for the three glycerides (monostearin,
distrain, tristearin). Formed by the combination of stearic acid and
glycerine, chiefly applied to tristearin, which is the main constituent
of tallow or suet. Use/s: medicine, skin softener in toiletries and
cosmetics
Suede: kid-, pig-, or calf-skin, tanned. Use/s: clothing and footwear
Suet: solid fat prepared from the kidneys of cattle and sheep. Use/s:
cooking
Tallow: hard animal fat, especially that obtained from the parts about
the kidneys of ruminating animals. Use/s: soap and candle making
Testosterone: male hormone. Use/s: body building supplements
Urea: waste nitrogen formed in the liver and excreted by the kidneys.
Use/s: toiletries and cosmetics
Vellum: fine parchment prepared from the skins of calves, lambs or
kids. Use/s: writing material
Vitamin A (retinol): derived from fish liver oil or egg yolk. Use/s:
cosmetics, food supplement
Volaise: ostrich meat
Whey: residue from milk after the removal of casein and most of the
fat. By-product of cheese making. Use/s: margarine, biscuits, crisps,
cleaning products
Wool: hair forming the fleecy coat of the domesticated sheep (and
similar animals): Use/s: clothing

250 GO TO INDEX
 Measurements

Liquid Measures and Volumes:

8 Tbsp = ½ cup 1 Tbsp = 1/2 fluid ounce (oz)
8 Tbsp = 4 fluid oz 2 Tbsp = 1 fluid oz
16 Tbsp = 1 cup 3 tsp = 1 Tablespoon
16 Tbsp = 8 fluid oz or 1 cup 4 Tbsp = ¼ cup
4 ups = 1 quart 5 1/3 Tbsp = 1/3 cup
2 quart = ½ gallon 4 Tbsp = 2 fluid oz
4 quart = 1 gallon
Weights: Temperature Conversions:
Farenheit Celsius
4 oz = ½ pound
32 0
8 oz = ½ pound
212 100
12 oz = ¾ pound
250 120
16 oz = 1 pound
275 140
300 150
Metric Equivalents:
1 tsp = 5 grams 1 cup = 24 liter
1 Tbsp = 15 grams 1 quart = 96 liter
2 Tbsp = 30 grams 4 ½ cups = 1 liter
8 oz = 227 grams 1 oz = 28 grams
1 pound = 45 kilograms 1 ¾ oz = 50 grams
1 oz = 30 milliliters 3 ½ oz = 100 grams
1 cup = 236 milliliters
251 GO TO INDEX
 Acknowledgments
When any work is to be accomplished, there are many known and
unknown hands that are involved in making it happen. This is true for me
when I was writing my cook book. I don't know where to start the Thank
You us!
I would like to thank all who have been instrumental in giving shape to this
book.
I would firstly like to thank my family who have supported me all through
my journey by tasting my recipes again and again when I was trying
alternatives to dairy recipes. They always encouraged me and appreciated
my effort and zeal for plant based diet.
Thanks to all my friends and students for inspiring me to write an Indian
vegan cook book.
Thanks to my dear friend Anuradha Sawhney whose inspiration and
guidance culminated into a vegan cook book. It was very helpful to have
her input in so many places. I appreciate her guidance and the time she
took to speak with me on the phone to make this happen.
Sincere thanks to Anushree Sahai for taking up the project to edit my book
in a short period of time.
Thanks to my late friend Miss Jane Wilson with whose enthusiasm and
support I was able to start this project. I miss you and wish you were here
to see the book.
Thanks to Michael Tobias for endorsing the book and writing a foreword.
Thanks to Dr. Neal Barnard for writing a beautiful foreword for the book.
Thanks to Dr. Will Tuttle for writing an informative foreword for the
readers.
I would like to thank Anitaben Parikh for her valuable time and
suggestions.
Thanks to Sudhir Belani and Tushar S. Thombare for their beautiful
designing of the book.
Words cannot express my gratitude to Neville Gyara for his assistance in
polishing this manuscript.

252 GO TO INDEX
'Pramoda Chitrabhanu seasons her cooking with
asafoetida, cumin seeds, coriander leaves, strands
of saffron and other exotic spices.' She says 'First,
Most Important Ingredient in Each Recipe is: Love.'
- Post-Gazette – August 30, 1978

'Pramoda Chitrabhanu is one of the leading

exponents of Gujarati cookery' - The New York
Times - November 8, 1978

'As does an artist using primary colors, Pramoda

Chitrabhanu creates an endless variety of flavors
with her palate of spices– She (Pramoda
Chitrabhanu) makes these Indian dishes very
accessible and easy to understand.' - Gannett
Suburban Newspaper – July 10, 1991

'I hope you enjoy these delicious recipes and their

power to bring you the best of health, and that you
can share this power with your loved ones.'- Dr.
Neal Barnard.

'This book is not just a cookbook for tasty, healthy,

and cruelty-minimizing meals. It is also the
foundation for a life of joy, abundance and peace
for all.' – Dr. Will Tuttle

'Pramoda Chitrabhanu's deeply felt, honestly

expressed, and joyously celebrated journey to a