ironamma

A new wave of vegetarian cooking!

Archive for the tag “protein”

Black- Eyed Peas/Lobia with Barley Soup

Black- eyed pea or bean, a legume that has high nutritional value (calcium, folate, vitamin A, etc) is known as the soul food of the South. This is a wholesome soup with pressed barley (oshi mugi) which gives it a subtle thickness.

INGREDIENTS:

  • 2 cups black-eyed peas – wash and soak in hot water for ~ an hour (or use fresh shelled or frozen)
  • 1/4 cup pressed barley soak with peas
  • 1 can/14 oz/411 gm cut tomatoes or 4 large Roma tomatoes dice
  • 1 large red onion – chop
  • 1/4 cup cilantro – chop
  • 1 leek stalk – cut thin round slices (optional)
  • 7 cups water

Fresh blend:

  • Food process 5 garlic cloves, 1″ ginger piece, 1/2″  fresh turmeric piece, 1/4″ mango ginger  and 1 green chile

Seasoning:

  • 3 tbsp Mediterranean oil blend/canola,olive,grape seed
  • 1 tsp cumin seeds
  • 1/4 tsp onion seed
  • 1/4 tsp asafoetida powder/hing
  • ~ 1/2 tsp turmeric powder
  • 1/2 tsp red chilli powder (Kashmiri) or to taste
  • 1 1/2 tsp coriander powder
  • 1/2 tsp garam masala
  • 1 3/4 tsp salt or to taste
  • 1/4 garlic salt
  • 1/2 tsp lemon juice (optional-if tartness required)
  • 1 tbsp dry onion flakes

PREPARATION:

  • In a pressure cooker temper cumin, onion seeds and hing in hot oil.
  • Reduce heat to medium, add and saute dry onion, cut onion, leek and fresh blend until light golden.
  • Add the rest of the seasoning except salt, garam masala and lemon juice.
  • Saute 3 – 4 min. Then add black-eyed peas, barley and cut tomatoes. Add 7 cups of water.
  • Cook for ~ 15 min. First on high until the steam is released then reduce to medium low.
  • Turn of heat. Wait until the cooker has released all the steam before opening it’s lid.
  • Add salt and garam masala; cook for a few min more. Mash some of the the peas and tomatoes against the side of the cooker.
  • Garnish with cilantro before serving.

*Note:

  • Enjoy with your favorite munches or scoop of cottage cheese!
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Ironclad Review #1! Trader Joe’s Chicken-less Mandarin Orange Morsels

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My vegetarian family needs more protein. In the 60’s if you were a vegetarian, protein meant the cheese off a slice of cheese pizza. Luckily in the past 10 years there has been a wave of Vegan & Vegetarian products in the market that will substitute meat protein. Some products are tasteless or dry and other products really satisfy!

The Ironclad Review for the Trader Joe’s Chicken-less Mandarin Orange Morsels is a big 3 knives out of 4. One of the better soy products on the market. Mostly organic, these morsels are easy to make and are similar to the taste of real chicken (for the carnivores turned herbivores). The orange sauce keeps the soy protein moist and chewy. Finally, with a couple bites you can fill your protein intake for the day. The only drawback is that the bag only portions for 1 person/1 meal. (9.25 ounces for $2.99). Viva la Veg!

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Bottle Gourd (LOKI – Squash) with Tofu Sabji

Light in calories, a cooling vegetable with many health benefits. Loki, squash, is a vitamin rich vegetable that can lead to a healthy heart. For all us South Asians this recipe will cut the cholesterol out of your diet and increase your health.

This recipe is a tribute to The South Asian Heart Center at El Camino Hospital, which has created awareness for the epidemic of heart disease in the South Asian community.

INGREDIENTS:

  • 1 medium Loki (skin scraped/ cubed) and microwave covered  in 1/4 cup water for 4 min
  • 3 to 4 Roma tomatoes diced
  • 1 large firm tofu cubed
  • Fresh blend: ginger, fresh turmeric, garlic, sweet peppers, green chili, 1/4 red onion (blend in food processor)
  • 1 tbsp finely chopped cilantro

Seasoning/ Masala:

  • 1 tbsp olive oil
  • 3/4 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1/2 tsp coriander powder
  • 1/8 tsp asafoetida
  • 3/4 tsp salt

PREPARATION:

  • Temper cumin in oil, reduce heat, add asafoetida, turmeric, chili, coriander, 2 tbsp fresh blend and tofu. Saute for about 4 min.
  • Add salt, tomatoes, loki and cook for about 10 min. on medium low heat. Garnish with cilantro.

Besan Chila (Garbanzo Flour Pancake)

Need a quick fix. Pancakes will do the trick, especially ones that are filled with good proteins and carbs. Vegetarians welcome to the Garbanzo Flour Pancake also known as Besan Chila in India. With this batter you have one recipe that will make 3 dishes! Besan chila (Garbanzo Flour Pancake)…Besan fritters (Pakora/Patties)…Besan Uttapa. Feast your eyes below.

Ingredients:

  • 3 1/2 cups besan (garbanzo flour)

       These ingredients below– chopped and coarsely blended in food processor:

  • 4 bell peppers (orange, red, yellow, green–use half  of each)
  • 1/2 big red onion
  • 1 cup edamame green soybeans cooked 2 minutes in microwave
  • 1/4 cup sun dried tomatoes

       These ingredients chopped and finely blended:

  • 2 to 4 green chile, 1 (2inch) ginger piece, 1 small fresh turmeric piece, 1 bunch fresh basil and 2 to 3 cloves garlic

Preparation: 

Mix all of the ingredients above in the flour. Add 1 1/2 tsp salt, 1/2 tsp red chile powder, 1/2 tsp turmeric powder, 1 tsp cumin seeds and 1/4  tsp onion seeds (kalaunji), 1/4 of one block crumbled firm tofu ( squeeze to remove excess liqiud),  2 tbsp wheat germ (0ptional).

I–add 1/2 tsp baking powder and fry to make pakoras (fritter balls) by using a spoon or melon baller to put in the hot oil on medium heat. Eat with your favorite sauce, dip or chutney. Savor– crispy, crunchy on the outside and soft inside.

Shallow fry to make patties for sandwiches

OR

II–add 2 tbsp yogurt, 1 tsp oil and little water to make soft pancakes (chila).

OR

III–add 1/2 cup rice powder, 2 tbsp of  yogurt and water to make dosa like pancake called uttapa. Adjust salt to taste.

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