Curry Powder

 Ingredients

1/4 cup coriander seeds

4 tsp cumin seeds

1 tbsp fennel seeds

1 tsp fenugreek seeds

1 tsp black peppercorns

1 tsp yellow mustard seeds (optional, for added heat)

4 small dried red chilies

4  dried curry leaves (can substitute 1 large bay leaf)

2 tbsp turmeric pdr

1/2 tsp ginger pdr

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp cinnamon pdr

 

Preparations

Heat a skillet over medium heat and roast the whole spices and curry/bay leaves for a few minutes until very fragrant. Be careful not to scorch the spices or they will be bitter. Let the spices cool completely. Place the whole spices in a spice/ coffee grinder along with the remaining ingredients and grind until you get a fine powder.

Store the curry powder in an airtight jar in a dark, cool place. Will keep for several months but for best flavor use within a few weeks.

Makes approx. 1/2 cup of curry powder.

To Make Curry Paste: Combine 1 tablespoon of curry powder with 1 tablespoon of water and 1 tablespoon of oil and mix together. You can also add some finely minced garlic and ginger. (You can use larger quantities of the paste ingredients and puree everything together in a blender.) For a Thai curry paste replace the water with fish sauce and add a squirt of lime juice. 

 

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Bread Upma

Beyond the fact that Indian bread is rich in tasty ingredients, thanks to turmeric, cumin, and ginger, this is an excellent starting point for anyone who wants to protect the heart, lower blood sugar and cholesterol and enjoy an improvement in blood glucose levels.

 

Ingredients : 

 

Whole wheat bread - 10 slices (cubed) 

Yogurt - 1 cup 

Turmeric - 1/4 tsp. 

Cumin seeds - 1 tsp. 

Green chilies - 2-3(finely chopped) as per taste

Ginger - 1 tsp. (grated) 

Onion - 1/4 cup (sliced) 

Oil - 2 tbsp. 

Water - 2 tsp. 

Salt - as needed 

Coriander leaves to garnish 

Curry powder - 1/4 tsp.

Preparations

In a medium bowl mix yogurt, turmeric powder, salt (to taste) and 2 tbsp. water. Add the bread cubes and stir until the bread is coated with the yogurt mixture. 

Oil a skillet over medium-high heat, add cumin seeds. When they start crackling, add green chili, curry leaves, and ginger, and fry for a few seconds. 

Now add the onion slices and fry until lightly browned. 

Lower the flame, add the coated bread, stirring occasionally, and continue to fry until the bread is golden brown. Finally, garnish with coriander, and serve. 

Before taking off, you may little ghee to enhance the taste. 

 

 

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Roasted Carrot with Turmeric Couscous

This is an easy-to-prepare recipe for the constantly-try-to-diet souls out there like me. You start by cutting 

 

a pound of carrots in half, lengthwise ideally, and  

 

toss them with two tablespoons of olive oil and half a teaspoon of Curry Powder. 

 

Let this mix roast on a baking sheet at 500° F for about 15 minutes.  

 

While your carrots are roasting, 

 

start boiling about 2 and 1/2 cups of chicken/ Vegetable  stock, and then 

 

slowly add 1 and 1/2 cups of Israeli Couscous and then 1 teaspoon of ground turmeric. 

 

This will give it a mild flavor. You can add more or less of the spices as per your preference. 

 

Let the couscous mix simmer for about 5-7 minutes until it is tender and then add the roasted carrots on top of your couscous.  

 

To give the dish a little extra bounce, you can also add at the end some thinned Greek yogurt, shredded mint leaves, and lemon.

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High-Protein Anti-Inflammatory Soup

This High-Protein Anti-Inflammatory Soup is a nourishing meal that’s great to have on hand during the cooler months ahead. It’s packed with plant-based protein from lentils, which also offer a healthy dose of fiber. We think a hot bowl of this creamy soup is ideal for warming up on chilly days. Plus, soups like this one are great for batch cooking and meal prep. Make this soup ahead and store it in the fridge or freezer to reheat for a quick, nourishing lunch or dinner throughout the days and weeks ahead. Ready to cozy up to a bowl of this easy anti-inflammatory soup? Read on for our tips and tricks for how to maximize flavor and make this soup you’ll want to reach for again and again.

Tips from the Eating Well Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• When blending hot liquids, it’s important to not overfill the blender and to take the removable center off the lid of the blender to let steam escape. You can also blend the soup with an immersion blender if you have one.
• You can use hot or regular curry powder for this recipe. Hot Madras curry powder has cayenne pepper in it and will add heat to the soup. If you don’t want a spicy soup, opt for regular or sweet curry powder. 
• Red lentils add protein and fiber, and they cook quickly from dried. If you want to use another legume, opt for canned no-salt-added chickpeas or something similar. 

Nutrition Notes

• Lentils are an excellent pick if you’re managing your blood sugar. In addition to their digestion-slowing fiber, legumes also have a low glycemic index, meaning their carbohydrates are gradually released into the bloodstream, reducing blood glucose spikes.
• The sweet potatoes and carrots in this soup get their deep orange color from beta carotene, a powerful antioxidant that the body converts to vitamin A. Beta carotene promotes eye health and protects your long-term vision by reducing the risk of macular degeneration. The nutrient also works alongside the fiber in the vegetables to help fight inflammation. 
• Turmeric's  claim to fame is curcumin. This potent anti-inflammatory compound boasts multiple health benefits, from reducing arthritis-related pain to protecting against some kinds of cancer. 
  

Ingredients

• 5 tbsp extra-virgin olive oil, divided

• 1 yellow onion, chopped (about 1½ cups)

• 3 cloves garlic, minced

• 2 tsp minced fresh ginger

• ½ tsp salt, divided

• 1½ tbsp curry powder

• 1 tbsp ground turmeric

• 8 cups lower-sodium vegetable broth

• 1⅔ cups red lentils / masoor dal
  

• 1 sweet potato, peeled and cubed (½-inch; about 2 cups)

• 2 carrots, chopped (about 1½ cups)

• 1 tsp paprika

  1/2 tsp  fennel seeds

  2(13.5-ounce) cans light coconut milk, well shaken and stirred

  1½ tbsp lemon juice, plus more to taste

  Chopped fresh cilantro / coriander leaves for garnish (optional)

  Directions

  Heat 3 tablespoons oil in a large saucepan over medium-high heat. Add chopped onion, minced garlic, 2 teaspoons ginger and ¼ teaspoon salt; cook, stirring often, until the onion starts to soften, about 5 minutes. Add 1½ tablespoons curry powder and 1 tablespoon turmeric; cook, stirring constantly, until fragrant, about 1 minute.

  Add 8 cups broth, 1⅔ cups lentils and the remaining ¼ teaspoon salt; bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the lentils start to soften, about 15 minutes. Add cubed sweet potato and chopped carrots; simmer, stirring occasionally, until the sweet potatoes and carrots are tender, 14 to 16 minutes.  Meanwhile, heat the remaining 2 tablespoons oil in a small saucepan over medium heat. Stir in 1 teaspoon paprika and ½ teaspoon fennel seeds; remove from heat. Transfer to a small bowl.

  Working in 2 batches, transfer half of the lentil mixture to a blender. Secure lid on blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 45 seconds. (Use caution when pureeing hot liquids.) Return the mixture to the large saucepan. Repeat with the remaining lentil mixture.

  Add well-stirred coconut milk to the pureed lentil mixture; bring to a gentle simmer over medium-low heat. Stir in 1½ tablespoons lemon juice. Season with additional lemon juice to taste. Ladle the soup into 6 bowls and drizzle with the reserved paprika-oil mixture. Garnish with cilantro, if desired.

   

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Vegan Twist: Tofu Katsu Curry

Ingredients: 

• Firm tofu – 200 g
• Salt and pepper to taste – a pinch
• Egg (or almond milk) – 1 no
• Refined wheat flour – ¼ cup
• Panko breadcrumbs – ½ cup
• Sunflower oil – as needed

For Japanese Curry:

• Potato, peeled – 1 medium
• Carrot, chopped – 2 medium
• Mushrooms – 1 cup
• Vegetable stock or plain water – 4 cups
• Finely chopped onion – 1 cup
• Salt to taste – a pinch
• Soy sauce – 1 tbsp
• Apple, peeled – 1 medium
• Maple syrup – 1 tsp
• Oil for cooking – 1 tbsp

For Curry Roux:

• Butter (or plant-based butter) – 3 tbsp
• Maida – 4 tbsp
• Curry powder  – 1½ tsp
• Red chili powder – ½ tsp
• Garam masala – 1 tbsp

Accompaniments:

• Cooked sushi rice – 1 cup
• Very finely julienne cabbage – 1/2 cup

Method: 

1. For the tofu katsu, season the tofu cubes with salt and pepper. Prepare a slurry of maida with egg or milk. Dip the tofu cubes in it, immediately add it to the plate on panko breadcrumbs, and coat it well.
2. Deep fry these pieces in oil until golden brown and keep aside.
   Prepare the curry roux, by melting butter in a pan, add the maida to it, and roast it till it is light brown. Add curry powder, garam masala, and red chili powder to it and remove it from the flame. Mix well and keep aside to cool.
3. To prepare the Japanese curry, add some butter or oil to a pan, add the mushrooms to it, sauté them until they are cooked, remove them and keep them aside.
4. In the same pan, add the chopped onions and caramelize them. Now add the chopped carrots, potatoes and sautéed mushrooms to it. Add the vegetable stock, cover and let it simmer.
5. While that is cooked, puree the apple.
6. Check the consistency of the potatoes, if they have become tender, then add the apple puree in it. Now season the curry with soy sauce, salt and maple syrup.
7. Check the consistency of the potatoes, if they have become tender, then add the apple puree in it. Now season the curry with soy sauce, salt and maple syrup.
8. Using a sieve stir in the prepared curry roux into the prepared broth. The broth will turn darker. Make a final taste test and adjust the seasoning. To prepare the final plate, Add a serving of sushi rice, and top it with the prepared tofu katsu. And add a ladle of the prepared broth over it. Devour hot!                                   
   

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Roasted Carrot with Turmeric Couscous

 You start by cutting a pound of carrots in half, lengthwise ideally, and toss them with two tablespoons of olive oil and half a teaspoon of Curry Powder. Let this mix roast on a baking sheet at 500° F for about 15 minutes. 

 While your carrots are roasting, start boiling about 2 and 1/2 cups of vegetable stock, and then slowly add 1 and 1/2 cups of Israeli Couscous and then 1 teaspoon of ground turmeric. This will give it a mild flavor. 

You can add more or less of the spices as per your preference. Let the couscous mix simmer for about 5-7 minutes until it is tender and then add the roasted carrots on top of your couscous. 

 To give the dish a little extra bounce, you can also add at the end some thinned Greek yogurt, shredded mint leaves, and lemon.

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Lentil Soup

 How to Make the Best Lentil Soup

Five reasons to love this recipe:

    The recipe calls for seasonal vegetables and affordable pantry ingredients, but tastes gourmet.
    This lentil soup has an amazing hearty texture that’s lightly creamy (yet there is no cream). The trick is to blend up a portion of the soup once the lentils are tender, and then pour it back into the pot. It’s like magic.
    This nutritious, well-balanced soup counts as a meal if you enjoy a generous portion. Lentils are rich in protein, fiber, iron and folate.
    Lentil soup packs well for lunch in a leak-proof container, and it tastes even better the next day.
    This soup freezes and defrosts well. Make soup now and enjoy it later!

Ingredients

• ¼ cup extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 2 carrots, peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 tsp cumin pdr
  
• 1 tsp curry powder
• ½ tsp dried thyme
• 1 large can (28 ounces) diced tomatoes, lightly drained
• 1 cup brown or green lentils, picked over and rinsed
• 4 cups vegetable broth
• 2 cups water
• 1 tsp salt, more to taste
• Pinch of red pepper flakes
• Freshly ground black pepper, to taste
• 1 cup chopped fresh collard greens or kale, tough ribs removed
• 1 to 2 tbsp lemon juice (½ to 1 medium lemon), to taste

 

Instructions

1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
4. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Increase heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
5. Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
6. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors are just right. For spicier soup, add another pinch or two of red pepper flakes.
7. Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

 

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Roasted Cauliflower-Quinoa Salad

This great winter salad can be completely vegetarian or can have some shredded rotisserie chicken in it. The second option leads to a perfect blend of savory and sweet, heat and cool. Perfect for any winter's day. The vegetarian option is ever lighter but just as delicious.

Ingredients: 

 

Cauliflower - 1 head (cut into 1-inch florets) 

 

Seedless red grapes - 2 1/2 cups 

 

Quinoa - 1/2 cup 

 

Greek Yogurt - 1/2 cup (plain (full fat)) 

 

Curry powder - 1/2 tsp. 

 

Cumin - 1/4 tsp. 

 

Lime juice - 2 tsp. (fresh) 

 

Cilantro - 1/4 cup (chopped) 

 

Cashews - 1/4 cup (unsalted, roasted)

 

Rotisserie Chicken - 2 cups (shredded, optional) 

 

Olive oil - as needed 

 

Salt and Pepper - as needed 

 

Method of Preparation:  

 

Preheat the oven to 450°F and line a baking tray with foil or baking paper. 

 

Combine the cauliflower and 2 cups grapes with 1 tablespoon oil. Roast the cauliflower, stirring occasionally. The grapes should be slightly wilted and the cauliflower golden brown and tender - 25 minutes in total. 

 

In a small pan, stir 1/2 teaspoon salt with 1 cup water and bring to boil over medium-high heat. Add the quinoa and simmer. Cover and cook until all the liquid has been absorbed and the quinoa is tender - 15 minutes. When done, remove from the heat and let it sit (covered) for a couple of minutes. 

 

Then transfer the quinoa to a medium bowl. 

 

Halve the remaining grapes and pulse in a food processor. Add yogurt, curry, cumin, lime juice and remaining oil, 1/4 teaspoon salt and 1/2 teaspoon pepper. The mixture should be slightly chunky. 

 

 Then, combine the quinoa with 3 tablespoon dressing and cilantro. 

 

Divide equally among 4 plates and top with cauliflower, cashews and chicken (if using). 

 

Drizzle the remaining dressing and serve. 

 

Tip: If you've got some left-over cauliflower stem from this recipe, don't throw it away. Peel, chop it up and add to a stir-fry. Or it can be added with any vege you're making with dal also.

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Tasty Curried Pumpkin Soup

Curried pumpkin soup is an absolute classic, but this recipe takes it up a notch by using homemade curry powder which is such a huge step up from the shop-bought stuff. Freshly ground whole spices are intensely more fragrant and flavorsome than pre-ground spices, which go stale quickly when sitting there on the shelf.

The soup is very simple to make - all you need is a pumpkin, onion, oil or butter, water, and of course, the curry powder. If you would like to add a bit more heat to your soup, simply add some cayenne or chopped red chili.

Spiced Pumpkin Soup (Serves 8) 

Ingredients 

 

• 3 1/16 lb of pumpkin, peeled and cut into 2-3cm cubes 

 

• 1 onion, chopped 

 

• 3 tbsp of butter, coconut oil, or a neutral oil like grapeseed 

 

• 1 tablespoon of curry powder (see below) 

 

• 2 1/3 pints of vegetable stock, or water 

 

Homemade Curry Powder 

 

• 1/4 nutmeg, broken into smaller pieces 

 

• 5 cardamom pods, seeds only 

 

• 3 cloves 

 

• 1 cinnamon stick, 3cm in length 

 

• 1 tbsp of black peppercorns 

 

• 2 tbsp of cumin seeds 

 

• 4 tbsp of coriander seeds 

 

• 2 bay leaves 

 

• 2 curry leaves, dried 

 

• 1 tsp of ground fenugreek 

 

Method  

1. To make the curry powder, place all of the ingredients (apart from the fenugreek) into a medium frying pan over a medium heat. Cook for a couple of minutes, shaking the pan occasionally, until lightly toasted and fragrant. During the last few moments, chuck in the fenugreek. 

 

2. Allow everything to cool and then grind to a fine powder. Store in a well-sealed container. 

 

3. To make the soup, place the butter or oil into a large pan over medium heat. When hot, add the pumpkin and the onion and cook, stirring occasionally, until the onion has turned soft. 

 

4. Add 1 tablespoon of curry powder and sprinkle with some salt and pepper. Stir and cook until fragrant - around a minute or so. Add the stock, bring to the boil, then lower the heat and simmer until the pumpkin is totally soft (roughly 30 minutes). 

 

5. Blitz the soup with an immersion blender or jug blender. If using a jug blender. Allow the soup to cool a little as hot liquids can be explosive when blended. Serve hot with garnishes of your choice.

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