Healthy Indian Vegetarian Cooking. Shubhra Ramineni
coriander leaves (cilantro). The seeds have a light and sweet citrus, almost orange-like, undertone that comes out more when they are roasted. I used ground coriander and the whole seeds, both of which are available in the spice section of grocery stores. You may grind whole seeds as needed for a fresher and more intense flavor, but to make things easy, I simply use pre-ground coriander. However, if you roast whole seeds before grinding, a more intense flavor develops, which is fully released when the seeds are ground up. Whole roasted seeds are one of the main spices in my Garam Masala page 109). Coriander seeds help fight diabetes by reducing blood sugar levels.
Cornmeal is dried corn kernels that have been finely or coarsely ground. In the United States, when cornmeal is finely ground, it is called corn flour (but in Britain, corn flour actually refers to cornstarch). Cornmeal is gluten-free and either yellow, white, or blue, depending on the type of corn used. I use the commonly found yellow cornmeal, which also has more vitamin A than the white one. Polenta is a popular Italian porridge (mush) made from cornmeal. Cornmeal can be kept in an airtight container in your pantry up to three to four months. Finely ground cornmeal is used to make delicious flatbreads such as Fenu-greek Cornbreads (page 62) and Indian Cornbread (page 61). Yellow cornmeal is rich in antioxidants known to prevent cancer.
Cornstarch (referred to as corn flour in British recipes, although actual corn flour is a different product in the US) is a dense, powdery “flour” obtained from the endosperm (inner part) of the corn kernel. It is used as a thickening agent for sauces, puddings, and custard, such as in my Fruit Custard (page 122) recipe. Since it tends to form clumps, it is mixed with a small amount of cold liquid to form a smooth, thin paste before being stirred into a hot mixture. Cornstrach is a carbohydrate, which gives our body energy.
Cumin seeds are tiny brown-colored oval seeds that are a must-have in my pantry. Cumin flavors rice and many other dishes amazingly well. I do not cook with ground cumin; instead I prefer to use whole cumin seeds. To release their flavor, cumin seeds are often added to heated oil (tempering) and incorporated directly into a dish or they are dry roasted and then ground. When they are added to heated oil, they will quickly darken. To keep the seeds from burning and turning black, you must quickly add the next ingredient. Luckily, since cumin seeds are usually introduced in the first steps of cooking a dish, if you do burn them you can just discard them along with the oil and try again. This spice provides a whole different level of flavor when it is dry roasted and crushed, and can be added to tofu marinades as well as to different types of yogurt condiments known as raita. Cumin seeds help your body digest food, reduce gas, and soothe indigestion.
Cream (half-and-half and heavy cream) When raw milk sits it will naturally separate into the milk fat rich cream on top and almost fat-free milk on bottom. The different types of creams are distinguished by the amount of milk fat in the mixture. Half-and-half, which I use in the Sweetened Carrots (page 123) dessert to give a rich milky base, is equal parts milk and cream and has about 10% to 12% milk fat. “Whipping cream” is a bit heavier with about 30% milk fat. I use heavy cream, also called “heavy whipping cream,” to give a creamy consistency to Creamed Swiss Chard with Cheese Cubes (page 107). Heavy cream has a milk fat content of about 36% to 40% making any dish with cream taste great, but of course it should be eaten in moderation!
Edamame is the Japanese name for fresh green soybeans. These soybeans are picked before they completely mature. Edamame can be used in place of frozen or fresh green peas, thus adding protein to the dish. It may be sold as fresh pods, but is more often found in the frozen section of the grocery store and comes in pods or may be shelled. The frozen edamame pods may be steamed in the microwave and enjoyed as snack along with some salt sprinkled on top of the pods. My daughter enjoys eating edamame and has learnt how to suck out the soybeans and then discard the pod. These legumes are easy to digest and are high in fiber and protein.
Fennel seeds are small light-green seeds that come from the fennel plant. Sometimes the use and name of fennel seeds is incorrectly interchanged with anise seeds, which have a somewhat similar flavor and appearance. Fennel seeds are commonly used as a natural breath freshener when it is chewed thoroughly and then swallowed. You may notice that in many Indian restaurants, near the door, there is a bowl with fennel seeds mixed with sugar for guests to chew on after their meal. When chewed and swallowed, the fennel mixture gives fresh breath with a sweet taste and aids in digestion.
You can also simply chew the fennel seeds without sugar.
Flour See All-purpose flour, Chapati flour, Cornmeal, Cornstarch, Gram flour, Whole wheat flour
Garam Masala (Roasted Spice Mix) In Hindi, garam means “hot” and masala means “spices,” so Garam Masala can be translated as “hot spices.” In fact, this spice mixture is not as spicy as it is warming and aromatic. Garam Masala is a roasted spice mix that is commonly used in cooking throughout India. A combination of select whole spices is dry roasted and then ground to release amazing aromas. Although this spice mix is commonly available in most grocery stores, each brand will have a slightly different flavor. In general, most Garam Masala mixes will contain coriander seeds, cardamom, black pepper-corns, cloves, cumin seeds, and cinnamon, but some brands of spice mixes may leave out or add certain spices, such as bay leaves, nutmeg, and black cardamoms. For convenience, you can use the pre-blended mixes available in stores, but for the best flavor I recommend you make your own homemade batch with freshly roasted and ground spices (see page 109 for a recipe).
Garlic The assertive flavor of garlic makes it one of my favorite cooking ingredients. Though mincing garlic may seem tedious, it’s definitely worth it for the flavor it adds to a dish (see page 22 for instructions on working with garlic). I have found that pre-minced bottled garlic doesn’t come close to the strong aroma and flavor of fresh garlic, so do try to avoid to using the pre-minced garlic. Garlic should be stored loosely covered (a paper bag is ideal) in a cool dark place away from direct sun or heat. I like to keep mine no longer than three to four weeks, but you can store it longer (just discard it when it has started to dry out). You can store the unused peeled cloves in an airtight container in the refrigerator for up to a week. Garlic is good for a healthy heart and immune system.
Ginger is a root with a unique flavor and aroma, and is a must-have in my mother’s refrigerator. It is sold in the fresh produce section of grocery stores. If the root pieces are too big, you can snap off the desired size you want to buy (see page 22 for instructions on working with ginger). It keeps for two to three weeks when put in a paper bag and stored in the crisper drawer of the refrigerator. The exposed cut end of a partially used piece of ginger root should be tightly wrapped with plastic wrap before placing it back in the refrigerator. Ginger has been shown to be an effective remedy for nausea and vomiting from motion sickness.
Gram flour (called besan in Hindi), also known as chickpea flour, is made from a dried, spilt and skinned legume called Bengal gram. Bengal gram is a small dark brown chickpea (kala channa). They are different from the bigger cream-colored chickpea known as the “garbanzo.” When Bengal gram is split and skinned, a yellow lentil called channa daal is revealed. This is crushed to make gram flour, which is pale yellow in color. You may find this gluten-free flour in the international section of grocery stores, or you may find it at an organic store. I use gram flour to make the batter for Spinach and Fenugreek Fritters (page 46) and also Opo Squash Fritters (page 51). Store gram flour in an airtight jar in your pantry for up to three months, or up to six months in your freezer.
Legumes are plants that have seed pods that split when ripe. Beans, lentils, soybeans, and peanuts are types of legumes. When the seeds of a legume are dried, they are called pulses, such as dried kidney beans, dried black-eyed peas, or dried lentils. Legumes are low in fat, a good source of carbohydrates, and rich in protein, which is essential