Healthy Indian Vegetarian Cooking. Shubhra Ramineni
the heat source. In Indian cooking, many types of chili peppers are used, but I use the spicy hot bird’s-eye chili pepper (also sometimes referred to as the “Thai chili pepper”). The bird’s-eye chili pepper is thin and can be found in ethnic markets and now also in many American grocery stores. You can use any variety of green chili pepper, as I also frequently use the easily available Serrano chili pepper or jalapeño pepper. The Serrano and jalapeño are a bit bigger and plumper than the Indian bird’s-eye, but they will still do fine. Capsaicin, the active component of chili peppers that gives them the fiery hot flavor is mainly in the seeds, so cutting open and chopping a chili pepper exposes the seeds and allows it to release more flavor and heat. Always make sure to wash your hands thoroughly after handling a chili pepper so you do not irritate your eyes, nose, or lips if you touch them afterwards. When green chili peppers are left on the plant long enough to fully ripen, they turn red and are then plucked and dried in the sun for use in cooking. Chili peppers provide pain relief, as studies have shown that capsaicin relieves and prevents headaches, including migraines.
Fresh green bird’s-eye chili pepper
Chili peppers, red (dried, whole) Red chili peppers are green chili peppers that have been allowed to fully ripen, after which they are plucked and sun-dried. Because the dried bird’s-eye chili pepper is not always available in regular grocery stores, I use the easy-to-find dried red chili peppers of the chili de arbol variety, found in small clear bags in the spice section or the Mexican international section of your grocery store. Sometimes these dried peppers are even found in the fresh produce section. When cooking with dried red chili peppers, I sometimes dry roast them first to release their flavors. I also sometimes tear these chili peppers before tossing them in the hot pan to expose the seeds, which releases more heat into the dish. If you leave them whole, the dish will not be as spicy. Different types of dried red chili peppers are also ground into a fine red pepper and used frequently in Indian cooking. In American grocery stores, the closest substitute is ground red pepper (cayenne). Dried red chili peppers can be stored for at least six months in an airtight jar in your pantry. Chili peppers are beneficial to good heart health and have been shown to reduce blood cholesterol levels. See also Red Pepper (page 30).
Fresh and dried red chili de arbol peppers
Carom seeds Also called “bishop’s weed,” these tiny brown seeds are a great natural remedy for an upset, gassy tummy. To this day, when I complain of an upset tummy, my mother will tell me to take a teaspoon full of carom seeds with water. The seeds look small and harmless, but if you bite into them, they release a peppery punch, though they are not spicy. Carom seeds can be found at Indian markets, and are more commonly known by their Hindi name, ajwain (also sometimes spelled ajowan). If you cannot find them, you can use dried thyme leaves as a substitute… it will be similar but not the exact sharp flavor of carom seeds. Carom seeds are not to be confused with caraway seeds.
Cayenne See Red pepper
Chapati flour (also called atta) is a whole-wheat flour made from finely ground and sifted whole durum wheat. It is used to make many Indian flatbreads. If you do not have chapati flour, you can substitute a mix of common whole wheat flour and all-purpose flour, and I indicate the exact amounts in the recipes. Some bags of Indian chapati flour say “100% whole wheat flour” on them, but if you compare it with American whole wheat flour, you'll notice the American one is darker. This is because Indian chapati flour is usually sifted after being milled to separate out some of the brownish coarser outer layers of the whole grain, thus making chapati flour not as nutritious as un-sifted whole wheat flour. Store chapati flour in an airtight jar in your pantry up to three months. Because chapati flour has natural oil in it, it can go rancid if kept over three months, but keeping it in the freezer can prolong the life of the flour for at least up to six months. See also All-purpose flour (page 24) and Whole wheat flour (page 31).
Cheese See Paneer
Cilantro See Coriander leaves
Cinnamon Cinnamon sticks are intensely flavored woody rolls of dried inner bark from the cinnamon tree. When using cinnamon sticks, it is important to use just a small piece because it gives a very strong flavor. You can break a cinnamon stick with your hands, but to get smaller pieces, lay the stick on a cutting board and hit it with a rolling pin to break it up. My daughter loves chewing on cinnamon sticks and it reminds me of when I was a child, I would like to take about a finger-length piece of cinnamon stick and use it as a straw to drink water for cinnamon-flavored water! Ground cinnamon is also available and may be sprinkled on top of Indian Cappuccino (page 118) as an added touch. . Cinnamon acts as a brain tonic and boosts cognitive function and memory.
Cloves have a very distinct flavor and aroma and should be used sparingly so as not to overpower a dish. A clove is a small brown woody piece with a pronged, rounded tip, which almost resembles a tiny nail. Cloves are grown on tropical evergreen clove trees, and are actually the unopened flower bud that grows in clusters. After the green buds are fully grown and just about to open, they are picked off the tree and sun dried until they become dark brown and woody. Cloves are sold whole or ground, but I prefer to buy the whole cloves so that I can dry roast and grind them when I make the Garam Masala (page 109). I also use whole cloves to flavor Vegetable Rice Pilaf (page 65). Cloves are used as a home remedy for a toothache. Pressing a clove between the jaws, at the site of the aching tooth eases the pain.
Coconut milk and shredded coconut Coconut milk is extracted from the pulp of coconuts. It is not the coconut water or “juice,” the liquid inside the coconut that is clean and thin and should ideally be quite sweet. The milk, instead, is white and creamy and makes an excellent rich vegan and gluten-free base for coconut curry dishes. For fresh coconut milk, one may extract the milk themselves by pressing the white coconut meat, but canned coconut milk is available in the international sections of grocery stores. Coconut milk is fattening, although still healthy since it contains many vitamins and minerals. The fat in coconut quickly turns into energy instead of storing as fat. A light version of coconut milk is available, which I think is a suitable substitute. Unopened cans can be kept for months in your pantry—though do keep an eye on the expiration date. Shake the can thoroughly before opening since the cream may have risen to the top. Transfer any leftover coconut milk from the can into a glass or plastic container, cover it, and refrigerate it for no more than three days. Shredded coconut is the white meat that has been dried and then shredded or grated into flakes. I use dried, shredded flakes that have been sweetened when making my Chocolate and Coconut Covered Cherries (page 124). Dried, shredded coconut can be found in the baking section of a grocery store. They may be stored in an airtight container in your pantry for a few months, or until the expiration date.
Coriander leaves (also called cilantro) are used in Indian cooking both as a garnish and as an ingredient. It keeps about three days in the refrigerator before it starts discoloring and wilting. I store the bunch in a plastic bag in the refrigerator and tear off a handful or chop off a small quantity when I need to use some. Coriander leaves should be thoroughly washed before being chopped. Since there is no need to destem the leaves, you may chop the leaves and stems together. If you put some whole coriander seeds in your garden, or even in a pot indoors by a sunny window, you will soon have fresh coriander leaves always on hand. Coriander leaves are rich in cancer-fighting antioxidants.
Coriander seeds grow into the coriander