BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF
Vegetables are parts of plants that are consumed by humans or other animals as food. The original meaning is still commonly used and is applied to plants collectively to refer to all edible plant matter, including the flowers, fruits, stems, leaves, roots, and seeds. A few healthy foods to eat on a vegetarian diet are: Fruits: Apples, bananas, berries, oranges, melons, pears, peaches.
Vegetables: Leafy greens, asparagus, broccoli, tomatoes, carrots. Grains: Quinoa, barley, buckwheat, rice, oats. Legumes: Lentils, beans, peas, chickpeas. Nuts: Almonds, walnuts, cashews, chestnuts. Vegetarians enjoy a diet of grains, pulses, nuts, seeds, vegetables and fruit with some also choosing to include dairy products, including cheese (made using vegetable rennet) and some may eat eggs as well.
One can indeed reap a lot of benefits by being a vegetarian and people have become more aware of the health benefits of being a vegetarian. Animal rights issues is only one of the reasons why people decide to go on a vegetarian diet. People are beginning to care more about the environment. However, the main reason why people go on vegetarian diet is because of health benefits.
Meat is not good for you as it clogs your thinking. This is especially true if you eat red meat; white meat has less fat compared to red meat. Excessive intake of fats into your body can result in having a high level of cholesterol. If you think that not eating meat is going to make you look scrawny or unhealthy please think again.
Just imagine that cows, goats, gorillas, elephants, rhinoceroses and so on are all vegetarians (herbivores) but look at how tough these animals are, not to mention their life span which is longer compared to the carnivores (meat eating animals). If you look at the chicken and vulture (carnivores), these animals eat just about everything and notice how unhealthy these animals look.
The Chinese believe that the chi or life force in your body is less when you consume meat and so do the Indians with their ancient yogic principles, their life force was called prana. The great Tai Chi masters of China were adept at preserving their chi, even if some of the masters were not vegetarians, they still had a balanced diet. It has now been scientifically proven that a balanced vegetarian diet is better compared to a diet that is taken with meat.
The Spiritual Incentive- The spiritually aspiring person attempts to work on his/her self. The purpose of spiritual growth is to move away
from the animal nature into the more human nature that God intended for us to have. Meat eating inhibits this. Again, the same science that sometimes attempts to ignore the existence of a force higher than man also has proved, in the laboratory, that aggression levels are much higher in meat eaters than non-meat eaters! The animal instincts become more powerful every time you eat meat.
Another spiritual aspect of being a meat eater is when one must question the necessity and the method as well as the karma of killing animals. However, everyone has their own mores which they must determine for themselves. In my opinion, there are far more benefits to becoming a vegetarian then there are becoming or staying a meat eater.
Due to the fact that I was raised on non-veg, I have the wonderful experiences from both worlds. As a vegetarian, I am healthy, full of energy, and maintaining a perfect weight. I love being a vegetarian and it shows. Because I wish the best for myself, it’s just second nature to want the best for others. From my past experience and research, going vegetarian is the best thing anyone can do for their mind, body and spirit.
Here are a few easy to make, interesting and tasty indian style vegetarian dishes to cook and enjoy!
Recipe-1] SUBZI KHUSHNUMA
Ingredients:
For the spice mix:
- Bayleaf- 2 no
- Peppercorns- 4-5 no
- Cinnamon stick- 1 piece
- Black cardamom- 1-2 no
- Green cardamom-1-2 no
- Mace- 1 piece
- Dry roast and grind to a powder
For the options of the vegetables:
- Carrots- 1 cup, cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- For the masala while cooking:
- Oil- 2 tsp
- Ghee-2 tsp
- Cumin seeds-1/2 tsp
- Onion paste- 1 cup
- Tomato puree- fresh- 1 cup
- Ginger-garlic- chili paste-1 tbsp. mix
- Turmeric powder-1/2 tsp
- Red chili powder-1/2 tsp
- Salt to taste
- Coriander powder-1 tsp
- Cumin powder-1/2 tsp
- Garam masala powder-1/2 tsp
- Water-1 cup
- Fresh cream- 2-3 tbsp.
- Cashew paste-2-3 tsp
- Fresh coriander leaves- 2-3 tbsp. chopped
- Fried cashews and raisins- 2-3 tsp
Method:
- Prepare all the ingredients for the recipe as listed above.
- Clean, wash and cut the choice of vegetables and blanch the tough ones a little for a few minutes in salted water.
- Dry roast the spice mix and cool down, powder it up in a spice grinder.
- Start up with the recipe, heat oil and ghee in a pan add in the cumin seeds and onion paste, saute for a few minutes, add a little water to prevent burning, add in ginger-garlic- chili paste and cook for 2-3 mins on a medium flame.
- Now add in the tomato puree, salt, powdered spices, the spice mix and cook on a low flame for 4-5 mins, add a little water and add in the veggies, cream and cashew paste and bhunao well and cover, simmer and cook for 10-12 mins.
- Lastly add in the fresh coriander leaves and serve hot.
Recipe-2] SUBZI KA TADKEDAAR MILAN
Ingredients:
- Oil- 2 tsp
- Ghee-2 tsp
- Hing-1/2 tsp
- Cumin seeds-1/2 tsp
- Fennel seeds- ½ tsp
- Red chili- 1-2 dry
- Green chili-1-2 no
- Ginger-1tsp chopped
- Garlic-1 tsp chopped
- Onions chopped-1/2 cup
- Tomato-1 small chopped
- Turmeric powder-1/2 tsp
- Coriander powder-1 tsp
- Red chili powder-1/2 tsp
- Curd- 1 cup beaten
- Garam masala powder-1-4 tsp
- Kasoori methi-1 tsp
- Water-1/4 cup
- Fresh cream- 2-3 tbsp.
- Fried red chili- 1-2 no
- Fresh coriander leaves- 2-3 tbsp. chopped
- Roasted crushed peanuts- 2-3 tbsp.
- For the options of the vegetables:
- Carrots- 1 cup, cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- As an option paneer cubes- ½ cup can also be added.
Method:
- Prepare all the ingredients for the recipe as listed.
- Heat oil and ghee in a pan add in the ingredients for the tadka starting with hing, chilies, cumin seeds and other seeds as well, ginger, garlic, and saute them for a few seconds. Add in a little water followed by onion paste and cook for a few minutes followed by tomatoes, salt to taste and powdered spices.
- Add a little water and simmer, add in beaten thick curd, and the blanched vegetables, kasuri methi and simmer the subzi for 8-10 mins. check for salt and add in the garam masala powder and coriander leaves, fried red chili / ginger juliennes for garnish and serve hot.
Recipe-3] SUBZI KA GULFAM
Ingredients:
- Oil- 2 tsp
- Ghee-2 tsp
- Red chili paste-2 tsp
- Ginger paste-1 tsp
- Garlic paste-1 tsp
- Onion paste- 1 cup
- Tomato puree- fresh-1/2 cup
- Salt to taste
- Roasted crushed coriander seeds- 1 tsp
- Crushed black peppercorns-1/2 tsp
- Roasted crushed fennel seeds-1/2 tsp
- Water-1/2 cup
- Garam masala powder-1/2 tsp
- Fresh coriander leaves- 2 tbsp. chopped
- Lime juice-2 tsp
- Ginger juliennes- 2 tsp
- Roasted groundnuts-2-3 tsp
- For the marination of the vegetables:
- Curd-1 cup thick beaten
- Salt to taste
- Turmeric powder-1/2 tsp
- Red chili powder-1/4 tsp
- Aamchur powder-1/2 tsp
For the options of the vegetables:
- Carrots- 1 cup, cubes
- Red / yellow/green capsicums-1/2 cup cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- As an option paneer cubes- ½ cup can also be added.
Method:
- Prepare all the ingredients and components of the recipe as listed.
- Clean, wash, cut all the choice of vegetables as desired and steep them into the marination as listed for around 15-20 mins.
- To start with the recipe, heat oil and ghee in a pan add in the red chili paste, ginger garlic paste and saute for a few seconds. Add a little water to prevent burning.
- Add in the tomato puree, salt and spices to taste and bhunao well for a few seconds. Add in the marinated vegetables and simmer for 10-12 mins on a low flame.
- Check for seasonings, adjust to taste and garnish with fresh coriander, some roasted groundnuts, a splash of lime, some ginger juliennes and serve hot with phulkas, rotis, naans etc.
Recipe-4] MIX VEGETABLE CURRY
Ingredients:
- Oil-2 tsp
- Ghee-1 tsp
- Hing-1/2 tsp
- Curry leaves- 10-12 no
- Cumin seeds-1/2 tsp
- Mustard seeds-1/2 tsp
- Red chili-1 no dry
- Green chilies- 2 no slit
- Salt to taste
- Ginger juliennes-1 tsp
- Turmeric powder-1/2 tsp
- Red chili powder-1/4 tsp
- Coriander powder-1 tsp
- Garam masala powder-1/4 tsp
- Water-1/2 cup
- Coconut milk-2 cups thick
- Tamarind pulp-1-2 tsp
- Fresh coriander leaves -2-3 tbsp. chopped
For the options of the vegetables:
- Carrots- 1 cup, cubes
- Red / yellow/green capsicums-1/2 cup cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- As an option paneer cubes- ½ cup can also be added.
Method:
- Prepare all the ingredients as per the recipe as listed above.
- Pre-prep the vegetables as per choice, cut and blanch them for a few minutes, especially the ones which are tough vegetables.
- To start up with the recipe, heat oil and ghee add in the tempering ingredients from hing to chilies, to the seeds and curry leaves and
allow to crackle and splutter for a few seconds. - Continue by adding in some water, the blanched vegetables, the spices to taste, salt and mix well. allow to cover and simmer for 2-3 mins. Now add in the thick coconut milk, tamarind pulp to taste if needed or else I prefer to add a splash of lime juice while having it. Simmer the curry for 10-12 mins, adjust the salt and texture as desired.
- Serve hot garnish with ginger juliennes, fried red chili, fried curry leaves, or a tempering of mustard and fenugreek seeds as well can be given before serving.
Recipe-5] SUBZI NILOUFERI
Ingredients:
- Oil-2 tsp
- Ghee- 1 tsp
- Bayleaf- 1-2 no
- Peppercorns- 3-4 no
- Onions- 1 cup chopped
- Ginger- 1 tsp chopped
- Garlic-1 tsp chopped
- Green chilies- 1 tsp chopped
- Tomatoes-1/2 cup chopped
- Salt to taste
- Turmeric powder-1/2 tsp
- Red chili powder-1/2 tsp
- Coriander powder-1 tsp
- Cumin powder-1/2 tsp
- Garam masala powder-1/4 tsp
- Water-1/2 cup
- Tomato puree-1/2 cup tinned
- Kasuri methi-1 tsp
- Crushed black pepper-1/2 tsp
- Roasted crushed fennel seeds-1/2 tsp
- Curd-1/2 cup
- Fresh cream-2-3 tsp.
- Fresh coriander leaves- 2 tbsp. chopped
- Ginger juliennes-2 tsp garnish.
For the options of the vegetables:
- Carrots- 1 cup, cubes
- Red / yellow/green capsicums-1/2 cup cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- As an option paneer cubes- ½ cup can also be added.
Method:
- Prepare all the ingredients for the subzi as per the list given.
- Clean, wash and cut the vegetables into small pieces as per choice and blanch the tough ones for a few minutes.
- To start up the cooking of the subzi, heat oil and ghee in a pan add in the Bayleaf and peppercorns, add in the onions and brown them a little, add water to prevent burning, add ginger-garlic and saute.
- Add in the tomatoes and the tinned puree, salt to taste and powdered spices to taste. Bhunao the masala well for a couple of minutes. Add in the roasted spices as well.
- Now add in the choice of vegetables and allow to cover and simmer for 6-8 mins on a low flame. Add a little water as needed.
- add in the curd and cream and mix well, adjust the salt and texture. Cook for a further 2-3 mins and serve hot garnished with freshcoriander, ginger juliennes and enjoy it with hot phulkas.
Recipe-6] AATISHI SUBZI MAZEDAAR
Ingredients:
roast and grind to a paste:
- cinnamon stick- 1 piece
- Bayleaf-2 no
- Peppercorns- 4-5 no
- Green cardamom-2-3 no
- Black cardamom-1 no
- Dry red chilies- 3-4 no
- Ginger-1-inch piece
- Water-1/2 cup
To cook the masala:
- oil- 2 tsp + to deep fry
- ghee-1 tsp
- ginger-garlic-chili paste-2 tsp mix
- cumin seeds-1/2 tsp
- curry leaves- 8-10 no
- turmeric powder-1/2 tsp
- red chili powder-1/2 tsp
- coriander powder-1/2 tsp
- cumin powder-1/2 tsp
- garam masala powder-1/4 tsp
- aamchur powder-1/2 tsp
- salt to taste
- kasuri methi-1 tsp
- water-1/2 cup
- tomato puree-1/2 cup
- thick beaten curd-1/2 cup
- cashew paste-1 tsp
- cream-2-3 tsp
- brown onion paste- ½ cup
- fresh coriander leaves- 2-3 tbsp. for garnish
For the options of the vegetables:
- Carrots- 1 cup, cubes
- Red / yellow/green capsicums-1/2 cup cubes
- French beans- 3-4 no cut
- Green peas-1/4 cup
- Cauliflower- 1 cup florets
- Potatoes- 1 cup cubes
- As an option paneer cubes- ½ cup can also be added.
method:
- Prepare all the ingredients for the recipe as listed.
- Cut up all the vegetables of your choice and ensure they are blanched a little in boiling water for a few minutes and refreshed.
- To start cooking of the masala, heat oil and ghee in a pan add in the cumin, curry leaves, ginger-garlic paste and cook for a few seconds.
- Add in little water to prevent burning, continue with tomato puree, salt, powdered spices, little water, the brown onion paste and bhunao for a couple of minutes.
- Now add in the pre-prepared blanched veggies and saute for a minute add a little water, cover and simmer for 2-3 mins. now add in the curd, cashew, cream and kasuri methi, the roasted spice paste mix and cook on a low flame for 4-5 mins.
- Finally adjust the texture and salt and add some fresh coriander leaves, ginger juliennes, roasted crushed peanuts, a splash of fresh lime juice and enjoy the subzi with hot chapattis.
