INDIAN FOOD

INDIAN AND SOUTH ASIAN COOKING DELIGHTS

By
BookSumo Press
All rights reserved
 ABOUT THE AUTHOR.
BookSumo Press is a publisher of unique, easy, and healthy cookbooks.
Our cookbooks span all topics and all subjects. If you want a deep dive into
the possibilities of cooking with any type of ingredient. Then BookSumo
Press is your go to place for robust yet simple and delicious cookbooks and
recipes. Whether you are looking for great tasting pressure cooker recipes or
authentic ethic and cultural food. BookSumo Press has a delicious and easy
cookbook for you.
With simple ingredients, and even simpler step-by-step instructions
BookSumo cookbooks get everyone in the kitchen chefing delicious meals.
BookSumo is an independent publisher of books operating in the beautiful
Garden State (NJ) and our team of chefs and kitchen experts are here to
teach, eat, and be merry!
 INTRODUCTION
Welcome to The Effortless Chef Series! Thank you for taking the time to
purchase this cookbook.

Come take a journey into the delights of easy cooking. The point of this
cookbook and all BookSumo Press cookbooks is to exemplify the effortless
nature of cooking simply.

In this book we focus on Indian Food. You will find that even though the
recipes are simple, the taste of the dishes are quite amazing.

So will you take an adventure in simple cooking? If the answer is yes please
consult the table of contents to find the dishes you are most interested in.

Once you are ready, jump right in and start cooking.

— BookSumo Press
 TABLE OF CONTENTS
About the Author.
Introduction
Table of Contents
Legal Notes
Common Abbreviations
Chapter 1: Easy Fish Recipes
Saffron Rice Kebab
Warm Veggies and Butter Beans Stew
Rice and Beans
Maharashtrian Style Vegetables
Indian Style Salad
Dosas (Pancakes)
Desi Cabbage
Bengali Style Salmon
South Indian Prawn Curry
Seafood Curry Dinner
Kerala Fish Curry
Pumpkin Curry
The Simplest Chicken Curry
Curried Egg Soup
Curry Soup Combo
Punjabi Style Curry
Jakarta Inspired Curry
Curry Salad
Mango Chutney I
Mango Chutney II
Chicken Kale Skillet
Easy Chickpea Falafels
Creamy Beans Stew
Garbanzo Falafel
Potato Curry
Flat Samosas
Indian Samosa Sandwich
Plums, Tomatoes, and Samosas (Indian Style)
Chicken Tikka Masala
Korma Vegetarian Edition
Coconut Curry with Green Beans
Basmati Chicken Stir Fry Spears
Easy Lamb Korma (Indian Style)
Spicy Lamb Curry
Succulent Mango Soup
Mango Curry Indian Style
Tropical Vegetarian Papaya Soup
Classical Korma
How to Make Tikka Masala
Backyard Tandoori
Classical Korma
Indian Rice Pilaf
Spicy Eggplant
Cookout Tikka Masala
Karachi Korma
Cardamom Chai
Hot Madhya Mix
Kerala Dry Rub
Indian Hot Chapatti
Tea Mix
South Indian Tikka Seasoning
Ginger Coriander Spicy Stew
Spiced Chicken
Indian Spicy Potato Stir Fry
Indian Fritters I (Pakoras)
Spicy Date & Tamarind Chutney
Creamy Peanut Butter Chutney
Hot Coconut & Chickpea Chutney
Mango & Onion Chutney
Spiced Dry Fruit Chutney
Hot Pumpkin & Apple Chutney
Mint & Almond Chutney
Fruity Mustard Chutney
Fried Rice Cauliflower
Full Basmati Rice Platter
Basmati with Mushrooms
Cashews, Chickpeas, and Mushrooms Brown Rice (Pilaf)
Indian Style Eggplant I
Indian Style Eggplant II
Chickpea Soup
Beasty Garbanzo Burgers
Chickpeas Burgers
Burgers with Lemon Sauce
Chickpea Lettuce Wraps
Chickpea Wraps
Spicy Tomato Chicken
Spiced Cardamom Waffles
Breaded Mango Pudding
Real Chicken Shawarma
Cardamom Cinnamon Puff Pastry Cookies
 Any Issues? Contact Us
If you find that something important to you is missing from this book please
contact us at info@booksumo.com.

We will take your concerns into consideration when the 2nd edition of this
book is published. And we will keep you updated!

— BookSumo Press
 LEGAL NOTES
ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE
REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY
MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL
COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN
PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING
COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED
FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.
 COMMON ABBREVIATIONS
cup(s) C.
tablespoon tbsp
teaspoon tsp
ounce oz.
pound lb
*All units used are standard American measurements
 CHAPTER 1: EASY FISH RECIPES
SAFFRON RICE KEBAB
Ingredients
600 g fatter mutton, diced
1 lemon, juice of
2 onions
200 g rice
salt and pepper
1 tsp saffron

Directions
Stir the meat with onion and lemon juice in a large mixing bowl.
Place it aside to sit for 60 min.
Place a large saucepan over medium heat and heat the oil in it. Add
the rice and coo kit for 2 min. stir in the water with saffron in a
mixing bowl then add them to the rice.
Lower the heat and cook them until the rice is done.
Preheat the grill and grease its grates. Thread the lamb dices into
skewers then drizzle on them some oil. Cook them for 5 to 7 min on
each side. Serve them warm.
Enjoy.
Servings per Recipe: 4
Timing Information:

Preparation 1 hr 30 mins
Total Time 2 hrs

Nutritional Information:

Calories 784.0
Fat 27.6g
Cholesterol 144.0mg
Sodium 111.0mg
Carbohydrates 84.0g
Protein 45.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 WARM VEGGIES AND BUTTER BEANS
STEW
Ingredients
1/4 C. olive oil
1 onion, chopped
2 cloves garlic, minced
1 large tomatoes, chopped (optional)
1 medium carrot, peeled and diced
1 medium potato, peeled and diced
1 stalk celery, thinly sliced
1 C. chicken stock
2 (15 oz) cans butter beans, drained
2 tbsp lemon juice
1 tbsp fresh parsley
salt and pepper, to taste

Directions
Place a large heavy saucepan over medium heat. Heat the oil in it.
Sauté in it the garlic with onion for 4 min.
Stir in the carrot with celery, tomato and potato. Cook them for 5 min.
stir in the stock and cook them for 12 min.
Once the time is up, combine in the beans, lemon juice, a pinch of salt
and pepper. Cook the stew for an extra 12 min over low heat.
Fold in the parsley. Serve your stew warm with some rice.
Enjoy.
Servings Per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 30 mins

Nutritional Information:

Calories 356.7
Fat 14.9g
Cholesterol 1.8mg
Sodium 645.7mg
Carbohydrates 45.5g
Protein 11.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 RICE AND BEANS
Ingredients
Stew Beans:
1 lb dry kidney beans
3 cloves garlic, minced
1/2 onion, chopped
1/2 red bell pepper, chopped
1 tsp vegetable oil
1/2 tsp salt
1/4 tsp ground black pepper
Rice:
1 C. white rice
3/4 C. coconut milk
3/4 C. water
Directions
In a large bowl of the water, soak the kidney beans for about 8 hours
to overnight.
Drain the beans well.
In a large pan, add the beans and enough water to cover and bring to a
boil.
Add the garlic and stir to combine.
Reduce the heat to low and simmer for about 1 hour.
Stir in the onion, red bell pepper, vegetable oil, salt, black pepper and
rice and simmer for about 3 minutes.
Stir in the coconut milk, water and kidney beans and bring to a boil on
high heat.
Reduce the heat to low and simmer, covered for about 30-40 minutes.
Amount per serving (16 total)
Timing Information:

Total Time 15 m
Prep Time 1 h 35 m
Cook Time 9 h 50 m

Nutritional Information:

Calories 168 kcal

Fat 2.9 g
Cholesterol 28.5g
Sodium 7.6 g
Carbohydrates 0 mg
Protein 78 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MAHARASHTRIAN STYLE VEGETABLES
Ingredients
4 large potatoes, finely chopped
1 C. cauliflower florets
1 carrot, finely chopped
1/2 C. fresh green peas
2 tbsp vegetable oil
1 large onion, chopped
1 tsp cumin seed
1 tsp black mustard seed
2 whole bay leaves
4 green chili peppers, chopped
3 cloves garlic, chopped
2 tsp minced fresh ginger root
1 tsp ground cumin
1 tsp curry powder
1/2 tsp chili powder (optional)
cilantro leaves for garnish (optional)

Directions
In a microwave-safe bowl, place the potatoes, cauliflower florets,
carrot, and peas.
With a plastic wrap, cover the bowl and microwave on High for about
2 minutes.
Remove the plastic wrap and drain the vegetables in a colander.
In a large skillet, heat the oil and heat on medium heat and sauté the
onion for about 10 minutes.
Stir in the cumin seed, black mustard seed and bay leaves and sauté
for about 30 seconds.
Stir in the green chilis, garlic and ginger and sauté for about 1 minute.
Stir in the ground cumin, curry powder and chili powder.
Add the partially cooked potatoes, cauliflower, carrot and peas and
cook, stirring occasionally for about 30 minutes.
Serve with a garnishing of the cilantro leaves.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 40 m
Total Time 55 m

Nutritional Information:

Calories 279 kcal

Fat 5.3 g
Carbohydrates 53.2g
Protein 7.4 g
Cholesterol 0 mg
Sodium 48 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN STYLE SALAD
Ingredients
2 tbsp vegetable oil
1/2 small red onion, in small dice
1 jalapeno, seeded and minced
1/4 tsp ginger
1/4 tsp turmeric
1/8 tsp cayenne pepper
6 hard-cooked eggs, peeled and cut into large dice
1 small tomato, cut into small dice
2 tbsp chopped fresh cilantro
Salt, to taste

Directions
In a non-stick skillet, heat the oil on medium-high heat and sauté the
onion for about 4 minutes.
Add the jalapeño, ginger, turmeric and cayenne and sauté for about 1
minute.
Add eggs, and cook, stirring continuously for about 2 minutes.
Remove from the heat and stir in the tomato, cilantro and salt.
Serve warm at room temperature or chilled.
Amount per serving (4 total)
Timing Information:

Preparation 30 m
Total Time 50 m

Nutritional Information:

Calories 187 kcal

Fat 14.9 g
Cholesterol 3g
Sodium 9.8 g
Carbohydrates 318 mg
Protein 1192 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 DOSAS (PANCAKES)
Ingredients
1 C. brown rice flour
1/2 C. whole wheat flour
1 1/2 C. water
1 red onion, finely chopped
1 clove garlic, minced
1/4 C. fresh cilantro, chopped
1/4 tsp white sugar
1/2 tsp ground turmeric
1 tsp ground cumin
2 tsp whole mustard seeds
1 tsp cumin seeds
1 tsp ground coriander
1 tsp ground ginger
1 pinch cayenne pepper
3 tbsp rice vinegar
1 tbsp vegetable oil

Directions
In a bowl, mix the brown rice and whole wheat flours.
Add the water and mix till a thin mixture form.
Add the onion, garlic, cilantro, sugar, turmeric, cumin, mustard seeds,
cumin seeds, coriander, ginger, cayenne pepper and rice vinegar and
mix till well combined.
Refrigerate, covered for at least 1/2 hour or overnight.
In a skillet, heat the oil on medium heat.
Ass about 1/4 C. of the mixture and spread it over the bottom in a thin
layer.
Cook for about 1 minute peer side.
Repeat with the remaining mixture.
Amount per serving (8 total)
Timing Information:

Preparation 15 m
Cooking 20 m
Total Time 1h5m

Nutritional Information:

Calories 119 kcal

Fat 2.8 g
Carbohydrates 21.2g
Protein 2.9 g
Cholesterol 0 mg
Sodium 4 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 DESI CABBAGE
Ingredients
2 tbsp canola oil
1 tsp chopped fresh ginger
1 serrano pepper, finely chopped
1 tsp caraway seed
1 tsp cumin seed
1 tsp crushed fennel seed
1 tsp black mustard seed
1 tsp fenugreek seeds
1 tsp ground dried turmeric
1/4 tsp asafoetida powder
5 cardamom pods
1/2 medium head cabbage, sliced into strips
1 tsp salt
1/4 C. water
juice from one lime
1 (12 oz.) can kidney beans, garbanzo beans, or black eyed peas,
drained

Directions
In a large pan, heat the oil on medium-high heat and sauté the ginger
and Serrano pepper for about 1 minute.
Stir in the caraway, cumin, fennel, mustard, fenugreek, turmeric and
asafoetida and sauté for about 20-30 seconds.
Stir in the cardamom pods, cabbage, salt, water and lime juice and
bring to a simmer.
Simmer, covered for about 5 minutes.
Place the beans over the cabbage, and simmer, covered for about 2
minutes.
Uncover and simmer for about 1-2 minutes.
Amount per serving (4 total)
Timing Information:

Preparation 25 m
Cooking 15 m
Total Time 40 m

Nutritional Information:

Calories 184 kcal

Fat 8.1 g
Carbohydrates 23.3g
Protein 6.9 g
Cholesterol 0 mg
Sodium 786 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BENGALI STYLE SALMON
Ingredients
3 tbsp mustard seed
5 green chili peppers, diced
1/4 C. vegetable oil
4 medium onions, chopped
1 tsp chili powder
1 tsp ground turmeric
salt to taste
1/3 C. water
2 lb. salmon, cut into chunks

Directions
In a bowl, add the mustard seed and chili peppers and mash till a fine
paste forms.
In a skillet, heat the oil on medium heat and sauté the onions till
golden.
Stir in the mustard paste, chili powder, turmeric, salt and water.
Add the salmon and reduce the heat to low and simmer till most of the
liquid is absorbed.
Amount per serving (6 total)
Timing Information:

Preparation 10 m
Cooking 20 m
Total Time 30 m

Nutritional Information:

Calories 435 kcal

Fat 25 g
Carbohydrates 12.8g
Protein 36.8 g
Cholesterol 98 mg
Sodium 153 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SOUTH INDIAN PRAWN CURRY
Ingredients
1/2 C. rice flour
1/2 tsp ground turmeric
salt to taste
1 lb. peeled and deveined prawns
3 tbsp cooking oil
1 tsp cumin seeds
2 large onions, sliced thin
2 green chili peppers, halved lengthwise
1 tbsp ginger-garlic paste
3 C. pureed tomato
1/2 tsp Kashmiri red chili powder
1/2 tsp garam masala
1/2 tsp ground cumin
1/4 C. heavy cream (optional)
1/4 C. chopped fresh cilantro
Directions
In a bowl, mix the rice flour, turmeric and salt.
Add the prawns and coat with the flour mixture evenly.
In a large skillet, heat 3 tbsp of the oil on medium heat and sauté
the cumin seeds till they pop.
Add the onions, green chili peppers and ginger-garlic paste and
sauté for about 5 minutes.
Stir in the pureed tomato, Kashmiri red chili powder, garam
masala, ground cumin and salt and cook for about 10-15 minutes.
Add the cream and stir to combine.
Add the prawns and cook for about 3-5 minutes.
Serve with a garnishing of the cilantro.
Amount per serving 6
Timing Information:

Preparation 15 m
Cooking 30 m
Total Time 45 m

Nutritional Information:

Calories 269 kcal

Fat 11.8 g
Carbohydrates 22g
Protein 17.9 g
Cholesterol 129 mg
Sodium 166 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SEAFOOD CURRY DINNER
Ingredients
2 tbsp vegetable oil
1 medium onion, halved and sliced
1 tbsp minced fresh ginger root
1 tbsp minced garlic
1 (14 oz.) can light coconut milk
3 tbsp lime juice
1 tbsp curry paste, see appendix
1 tbsp brown sugar
12 medium shrimp, peeled (tails left on) and deveined
12 sea scallops, halved
6 oz. asparagus, cut into 2-inch pieces
2 tbsp chopped cilantro
salt to taste

Directions
In a large skillet, heat the oil on medium-high heat and sauté the
onion, ginger and garlic for about 2-3 minutes.
Stir in the coconut milk, lime juice, curry paste and brown sugar
and bring to a gentle boil.
Cook for about 5 minutes.
Stir in the shrimp, scallops, asparagus, cilantro and salt and cook
for about 5 minutes.
Amount per serving 6
Timing Information:

Preparation 20 m
Cooking 15 m
Total Time 35 m

Nutritional Information:

Calories 166 kcal

Fat 10.9 g
Carbohydrates 7.8g
Protein 8.9 g
Cholesterol 31 mg
Sodium 238 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 KERALA FISH CURRY
Ingredients
1 1/2 tsp curry powder
1/2 tsp ground ginger
1/4 tsp ground turmeric
1/4 tsp olive oil
3 cloves garlic, minced
1 onion, chopped
4 1/4 oz. coconut milk, divided
4 1/4 oz. water, divided
3 1/2 oz. cod, cut into bite-size pieces
1 large tomato, diced

Directions
In a skillet, add the curry powder, ground ginger and ground
turmeric on medium heat and toast for about 5 minutes.
Add the olive oil and garlic and stir to combine well.
Add the onion and cook for about 5-7 minutes.
Stir in the about half of the coconut milk and half of the water and
simmer for about 5 minutes.
Add the cod and simmer for about 5 minutes.
Add the tomato, remaining coconut milk and remaining water and
simmer for about 5 minutes.
Amount per serving 2
Timing Information:

Preparation 15 m
Cooking 25 m
Total Time 40 m

Nutritional Information:

Calories 237 kcal

Fat 14.2 g
Carbohydrates 18.7g
Protein 12.3 g
Cholesterol 18 mg
Sodium 51 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PUMPKIN CURRY
Ingredients
2 skinless, boneless chicken breast halves - cut into small chunks
1 tsp poultry seasoning
1 tbsp olive oil
1 (2 lb.) sugar pumpkin -- peeled, seeded and cubed
1 tbsp butter
1 onion, chopped
2 cloves garlic, chopped
1 (1 inch) piece fresh ginger root, finely chopped
1 tbsp ground coriander
1 tbsp ground cumin
1 pinch ground turmeric
1 tsp red pepper flakes
1/2 C. canned coconut milk
1 1/2 C. chicken broth
salt to taste

Directions
Season the chicken pieces with the poultry seasoning evenly.
In a large skillet, heat the oil on medium heat and stir fry the
chicken pieces till browned completely.
Remove from the heat and keep aside.
In another large skillet, melt the butter on medium heat and sauté
the onion, garlic and ginger till the onion is translucent.
Stir in the coriander, cumin, turmeric and red pepper flakes and
sauté till fragrant.
Add the pumpkin, cooked chicken, coconut milk, chicken broth
and salt and cook for about 15-20 minutes.
Serve this curry over the rice or noodles.
Amount per serving 4
Timing Information:

Preparation 30 m
Cooking 30 m
Total Time 1h

Nutritional Information:

Calories 266 kcal

Fat 14.1 g
Carbohydrates 21.2g
Protein 17.5 g
Cholesterol 42 mg
Sodium 70 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 THE SIMPLEST CHICKEN CURRY
Ingredients
2 tbsp butter
2 tbsp vegetable oil
2 sweet onions, thinly sliced
2 tbsp curry powder, divided
4 skinless, boneless chicken breast halves, cut into cubes
1/4 C. coconut milk
1/4 C. chopped peanuts

Directions
In a large skillet, heat the oil and butter on medium heat and sauté
the onions and 1 tbsp of the curry powder for about 5 minutes.
With a slotted spoon, transfer the onions into a bowl, leaving the
juice in the skillet.
In the same skillet, add the chicken cubes and remaining 1 tbsp of
the curry powder and cook for about 15 minutes, stirring
occasionally.
Add the cooked onions and coconut milk and simmer for about 15
minutes.
Serve with a sprinkling of the chopped peanuts.
Amount per serving 4
Timing Information:

Preparation 15 m
Cooking 40 m
Total Time 55 m

Nutritional Information:

Calories 339 kcal

Fat 22.9 g
Carbohydrates 9.3g
Protein 25.5 g
Cholesterol 74 mg
Sodium 95 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CURRIED EGG SOUP
Ingredients
1/2 C. chicken broth
1/2 C. coconut milk
1 green onion, chopped
1 tbsp chopped fresh cilantro
1/8 tsp curry powder
1/8 tsp chili powder
1 pinch ground ginger
1 egg, beaten

Directions
In a pan, add the chicken broth, coconut milk, green onion, cilantro, curry
powder, chili powder and ground ginger and bring to a boil.
Reduce the heat and simmer.
Slowly, drizzle the beaten egg, beating continuously.
Cook for about 23 minutes.
Serve hot.
Amount per serving 1
Timing Information:

Preparation 10 m
Cooking 10 m
Total Time 20 m

Nutritional Information:

Calories 312 kcal

Fat 29.5 g
Carbohydrates 6.3g
Protein 9.6 g
Cholesterol 188 mg
Sodium 572 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CURRY SOUP COMBO
Ingredients
2 quarts chicken stock
1 (8.4 oz.) package yellow curry sauce
8 oz. cubed cooked chicken
1 C. sliced fresh mushrooms
2 stalks lemon grass, trimmed and chopped
2 cloves garlic, minced
1 (14 oz.) can coconut cream
1 (16 oz.) package large, dried rice noodles

Directions
In a pan, add the chicken stock and bring to a boil.
Add the curry sauce and stir to combine well.
Reduce the heat to medium and stir in the chicken, mushrooms, lemon
grass and garlic and stir to combine.
Bring to a simmer and cook for about 30 minutes.
Reduce the heat to medium-low and stir in the coconut cream.
Discard the lemon grass.
In a large bowl, soak the noodles in hot water for about 15 minutes.
Drain and rinse the noodles completely.
In a large pan of boiling water, cook the rice noodles for about 8 minutes.
Drain the noodles.
Divide the noodles into serving bowls and top with the soup.
Serve immediately.
Amount per serving 6
Timing Information:

Preparation 10 m
Cooking 45 m
Total Time 55 m

Nutritional Information:

Calories 624 kcal

Fat 16.7 g
Carbohydrates 101.8g
Protein 15.8 g
Cholesterol 29 mg
Sodium 1227 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 PUNJABI STYLE CURRY
Ingredients
1/4 C. plain yogurt
2 tsp garam masala
2 tsp paprika
1/2 tsp freshly ground black pepper
1/2 tsp salt
1/2 tsp cayenne pepper
1/2 tsp ground coriander
1 lb. skinless, boneless chicken breast - cut into 1-inch strips
3 tbsp vegetable oil
1 tsp cumin seeds
1 large onion, chopped
3 cloves garlic, minced
1 tbsp grated fresh ginger
2 green chili peppers, minced
2 Roma tomatoes, diced
1/2 C. tomato paste
1/4 C. water
1 tsp garam masala
1/2 tsp ground coriander
1/2 tsp ground turmeric
1/2 C. heavy whipping cream
1/2 tsp salt
1/2 bunch cilantro for garnish

Directions
In a large bowl, add the yogurt, 2 tsp of the garam masala, paprika, black
pepper, 1/2 tsp of the salt, cayenne pepper and 1/2 tsp of the coriander
and mix till well combined.
Add the chicken strips and coat with the mixture generously.
Refrigerate, covered for about 2 hours.
Set your oven to 450 degrees F and grease a baking sheet.
Arrange the chicken strips onto the prepared baking sheet in a single
layer.
Cook in the oven for about 10 minutes.
Remove from the oven and keep aside.
In a large skillet, heat the vegetable oil on medium heat and sauté the
cumin seeds for about 3 minutes.
Add the onion and sauté for about 4-5 minutes.
Stir in garlic, ginger, and green chilis and cook for about 15 to 20
minutes.
Stir in the tomatoes, tomato paste and water and cook for about 10
minutes, stirring occasionally.
Stir in 1 tsp of the garam masala, 1/2 tsp of the coriander, turmeric,
cooked chicken and cream and simmer, covered for about 10 minutes.
Season with 1/2 tsp of the salt and remove from the heat.
Serve with a garnishing of the cilantro.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 55 m
Total Time 3 h 15 m

Nutritional Information:

Calories 403 kcal

Fat 25 g
Carbohydrates 20.5g
Protein 27.2 g
Cholesterol 100 mg
Sodium 927 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 JAKARTA INSPIRED CURRY
Ingredients
1/2 C. coconut milk
1 tbsp red curry paste, see appendix
1 lb. skinless, boneless chicken breast, cut in bite-sized pieces
2 C. coconut milk
3 tbsp fish sauce
1 tbsp brown sugar
3/4 C. bamboo shoots, drained
2 C. frozen mixed vegetables, thawed
1/2 red bell pepper, sliced
1/2 orange bell pepper, sliced
3/4 C. fresh basil leaves
2 tbsp fresh lime juice

Directions
In a heavy pan, add 1/2 C. of the coconut milk and bring to a boil.
Stir in the curry paste and cook for about 5 minutes.
Add the chicken and cook for about 5 minutes.
Stir in 2 C. of the coconut milk, fish sauce, sugar, vegetables, bamboo
shoots and basil and simmer for about 15 minutes.
Drizzle with the lime juice and remove from the heat.
Serve warm.
Amount per serving (5 total)
Timing Information:

Preparation 20 m
Cooking 25 m
Total Time 45 m

Nutritional Information:

Calories 385 kcal

Fat 26.5 g
Carbohydrates 18.1g
Protein 23.3 g
Cholesterol 47 mg
Sodium 801 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CURRY SALAD
Ingredients
1 sweet apple, grated
2 carrots, grated
1/4 C. raisins
2 tbsp chopped fresh parsley
Dressing:
1 lemon, juiced
2 tbsp olive oil
1 tbsp toasted sesame seeds
1 tsp curry powder
1/2 tsp maple syrup
salt and ground black pepper to taste

Directions
In a large bowl, mix the apple, carrots, raisins and parsley.
In a container with a tight-fitting lid, mix the remaining ingredients.
Cover the jar tightly and shake till well combined.
Place the dressing over the salad and mix till well combined.
Amount per serving (2 total)
Timing Information:

Preparation
Cooking 20 m
Total Time 20 m

Nutritional Information:

Calories 292 kcal

Fat 16.3 g
Carbohydrates 40.4g
Protein 3g
Cholesterol 0 mg
Sodium 127 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MANGO CHUTNEY I
Ingredients
2 lb. very firm mango
2 C. sugar
1.5 C. vinegar
1 (5 cm) pieces ginger, peeled
4 cloves garlic, peeled
2 -4 tsps chili powder
4 tsps mustard seeds
8 tsps salt
1 C. raisins

Directions
Peel the mango and then remove the pit and chop it.
In a pan, add sugar and vinegar, leaving about 20ml and simmer,
stirring occasionally for about 10 minutes.
Meanwhile in a food processor, add remaining vinegar, garlic and
ginger and pulse till a paste forms.
Transfer the paste into a pan and simmer, stirring continuously for
about 10 minutes.
Stir in the mango and remaining ingredients and simmer, stirring
occasionally for about 25 minutes or till desired thickness of chutney.
Transfer the chutney into hot sterilized jars and seal tightly and keep
aside to cool.
This chutney can be stored in dark place for about 1 year but
remember to refrigerate after opening.
Amount per serving: 1
Timing Information:

Preparation 20 mins
Total Time 1 hr 5 mins

Nutritional Information:

Calories 627.2
Fat 2.1g
Cholesterol 0.0mg
Sodium 3748.7mg
Carbohydrates 153.4g
Protein 4.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 MANGO CHUTNEY II
Ingredients
4 medium mangoes, peeled and coarsely chopped (1.7kg)
2 large white onions, chopped finely (400g)
1 C. coarsely chopped raisins (170g)
2 tsps grated fresh ginger
2 fresh red chili peppers, chopped finely
2 C. sugar (440g)
3 C. malt vinegar
2 tsps yellow mustard seeds

Directions
In a large heavy-bottomed pan, add all the ingredients and simmer,
stirring continuously till the sugar dissolves.
Simmer, stirring occasionally for about 90 minutes or till desired
thickness of chutney.
Transfer the chutney into hot sterilized jars and seal tightly and keep
aside to cool.
This chutney can be stored in dark place for about 6 months but
remember to refrigerate after opening.
Amount per serving: 1
Timing Information:

Preparation 20 mins
Total Time 1 hr 50 mins

Nutritional Information:

Calories 612.4
Fat 1.0g
Cholesterol 0.0mg
Sodium 16.2mg
Carbohydrates 144.7g
Protein 3.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKEN KALE SKILLET
Ingredients
1 lb boneless, skinless chicken breasts, sliced
2 tbsps butter spread, divided, or margarine
4 C. packed chopped kale leaves
2 cloves garlic, finely chopped
1 package cheddar broccoli mix
1/4 C. sun-dried tomatoes, thinly sliced
Lemon wedges

Directions
Place a large skillet on medium heat. Add to it 1 tbsp of spread and
cook it until it melts.
Season the chicken with some salt and pepper then cook it in the
skillet for 5 min. Drain it and set it aside.
Add the remaining spread to the skillet and cook it unit it melts. Add
the garlic with kale and cook them for 4 min.
Stir in the water and coo them until they start boiling. Add the knorr
rice with sun-dried tomatoes and prepare then cook them according to
the manufacturer’s instructions.
Add the chicken and combine them completely. Serve your chicken
kale skillet warm and enjoy.
Servings Per Recipe: 4
Timing Information:

Total Time 10 m
Prep Time 20 m
Cook Time 30 m

Nutritional Information:

Calories 355 kcal

Fat 10.1 g
Cholesterol 19.3g
Sodium 28.9 g
Carbohydrates 59 mg
Protein 164 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY CHICKPEA FALAFELS
Ingredients
1 (15 oz) cans chickpeas, drained
1 medium onion, finely chopped
1 tbsp minced garlic
2 tbsp fresh parsley, finely chopped
1 tsp coriander
3/4 tsp cumin
1/2 tsp salt
2 tbsp flour
canola oil (for frying) or vegetable oil (for frying)

Directions
Get a mixing bowl: toss in it the chickpeas, garlic, onion, coriander,
flour, cumin, salt and pepper.
Use a fork or a potato masher to mash them until they are well
combined. Shape the mix into medium sized patties and place them
on a lined-up baking sheet.
Place a large skillet over medium heat and fill 2 inches of it with oil
then heat it until it starts sizzling.
Drop in it the chickpea falafels and cook them on both sides until they
become golden brown. Serve them with your favorite toppings.
Enjoy.
Servings Per Recipe: 4
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 157.0
Fat 1.3g
Cholesterol 0.0mg
Sodium 611.8mg
Carbohydrates 30.5g
Protein 6.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 CREAMY BEANS STEW
Ingredients
2 kg broad beans, single peeled
1 onion
1 clove garlic
1/2 C. olive oil
1 (400 g) cans peeled tomatoes
1 tbsp tomato paste
1 C. yoghurt
salt & pepper

Directions
Place a skillet over medium heat. Heat the oil in it. Sauté in it the
onion for 4 min. add the garlic and cook them for 40 sec.
Stir in the tomato with beans. Put on the lid and let them cook for 20
min over low heat while adding water if needed.
Once the time is up, stir in the yogurt with tomato paste. Cook the
stew for 2 min. adjust the seasoning of the stew then serve it warm.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 206.6
Fat 19.4g
Cholesterol 5.3mg
Sodium 44.2mg
Carbohydrates 7.0g
Protein 2.3g

* Percent Daily Values are based on a 2,000 calorie diet.

 GARBANZO FALAFEL
Ingredients
1 (19 oz.) can garbanzo beans, rinsed and drained
1 small onion, finely chopped
2 cloves garlic, minced
1 1/2 tbsps chopped fresh cilantro
1 tsp dried parsley
2 tsps ground cumin
1/8 tsp ground turmeric
1/2 tsp baking powder
1 C. fine dry breadcrumbs
3/4 tsp salt
1/4 tsp cracked black peppercorns
1 quart vegetable oil for frying

Directions
Get a bowl, combine pepper, onions, salt, garlic, bread crumbs,
cilantro, baking powder, parsley, mashed garbanzos, turmeric, and
cumin.
Form the contents into small balls and make about 20 of them.
Deep fry these falafels in hot oil, in a skillet until golden.
Enjoy.
Servings Per Recipe: 6
Timing Information:

Preparation 25 m
Cooking 7m
Total Time 32 m

Nutritional Information:

Calories 317 kcal

Fat 16.8 g
Carbohydrates 35.2g
Protein 7.2 g
Cholesterol 0 mg
Sodium 724 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 POTATO CURRY
Ingredients
4 potatoes, peeled and cubed
2 tbsp vegetable oil
1 yellow onion, diced
3 cloves garlic, minced
2 tsp ground cumin
1 1/2 tsp cayenne pepper
4 tsp curry powder
4 tsp garam masala
1 (1 inch) piece fresh ginger root, peeled and minced
2 tsp salt
1 (14.5 oz.) can diced tomatoes
1 (15 oz.) can garbanzo beans (chickpeas), rinsed and drained
1 (15 oz.) can peas, drained
1 (14 oz.) can coconut milk

Directions
In a large pan of salted water, add the potatoes on high heat and bring
to a boil.
Reduce the heat to medium-low and simmer, covered for about 15
minutes.
Drain well and keep aside to steam dry for about 1-2 minutes.
Meanwhile in a large skillet, heat the vegetable oil on medium heat
and sauté the onion and garlic for about 5 minutes.
Stir in the cumin, cayenne pepper, curry powder, garam masala,
ginger and salt and sauté for about 2 minutes.
Add the tomatoes, garbanzo beans, peas, potatoes, and coconut milk
and bring to a gentle boil.
Simmer for about 5-10 minutes.
Serve hot.
Servings Per Recipe: 6
Timing Information:

Preparation 30 m
Cooking 30 m
Total Time 1h

Nutritional Information:

Calories 407 kcal

Fat 20.1 g
Carbohydrates 50.6g
Protein 10.1 g
Cholesterol 0 mg
Sodium 1176 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 FLAT SAMOSAS
Ingredients
1 (5 ounces) cans tuna, drained of oil
4 medium baking potatoes, boiled and mashed
1/2 cup scallion, chopped
1/2 cup fresh parsley leaves, chopped
1/2 cup cilantro leaf, chopped
2 to 3 ounces Greek feta cheese, crumbled
4 eggs
1 tsp turmeric
1/2 tbsp ground caraway
1/2 tbsp ground coriander
1/2 tbsp garlic powder
1 -2 tbsp capers
salt and pepper
2 cups canola oil
1 (8 ounces) packages egg roll wraps

Directions
Get a large mixing bowl: Mix in it the tuna, mashed potato, scallions,
parsley, cilantro, feta, and eggs.
Add the ground caraway, ground coriander, turmeric, garlic powder,
capers, and salt and pepper. Combine them well.
Place a large skillet over medium heat. Heat in it 2 cups of oil.
Place an egg roll on a working board. Place over it 3 tbsp of the
potato mixture.
Brush the edges of the roll with oil. Pull the edges over the filling then
roll it forward.
Repeat the process with the remaining ingredients. Deep fry wrappers
until they become golden brown.
Drain them and place them on paper towels to drain. Serve your
golden wrappers warm with your favorite dipping sauce. Enjoy.
Servings Per Recipe: 4
Timing Information:

Preparation 30 mins
Total Time 1 hr

Nutritional Information:

Calories 1521.2
Fat 127.7g
Cholesterol 274.5mg
Sodium 1043.2mg
Carbohydrates 66.1g
Protein 30.7g

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN SAMOSA SANDWICH
Ingredients
1 tbsp olive oil
1 small onion, chopped
4 garlic cloves, minced
2 C. cooked diced potatoes
1 C. cooked diced carrot
1/2 C. canned sweet peas
5 tsp soy sauce
1 tsp curry powder
1/2 tsp cumin
1/4 tsp dried cilantro
1/4 tsp ground ginger
1/4 tsp turmeric
1/4 tsp salt
1 dash red pepper flakes
1 tbsp water
2 (8 oz.) packages crescent rolls
Honey Sauce
1/3 C. honey
1 tbsp lemon juice
1 tbsp soy sauce
1 tbsp water
2 garlic cloves, crushed
1 pinch red pepper flakes

Directions
Set your oven to 375 degrees F before doing anything else and grease
a baking sheet.
For the filling: in a skillet, add the oil over medium heat and cook
until heated through.
Add the onion and garlic and stir fry for about 4-5 minutes.
Add the remaining ingredients except the crescent rolls. and cook for
about 3-4 minutes, stirring frequently.
Unroll the crescent rolls dough and separate into 4 rectangles.
With your fingers, pinch the triangular perforations to seal.
Now, cut each rectangle in half crosswise to have squares.
With a tbsp, place the filling in the center of each square.
Carefully, fold the square over the filling to make a triangle and then,
pinch the edges to seal.
arrange the samosas onto the prepared baking sheet in a single layer.
Cook in the oven for about 12-15 minutes.
Remove from the oven and place onto a wire rack to cool slightly.
Meanwhile, for the dipping sauce: in a bowl, add all the ingredients
and ix until well combined.
Enjoy the samosas warm alongside the dipping sauce.
Servings Per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 163.7
Fat 3.8g
Cholesterol 14.2mg
Sodium 343.9mg
Carbohydrates 30.0g
Protein 4.6g

* Percent Daily Values are based on a 2,000 calorie diet.

 PLUMS, TOMATOES, AND SAMOSAS
(INDIAN STYLE)
Ingredients
2 tbsps pine nuts
2 C. coarsely chopped plums
2 tbsps shallots, chopped
1 1/2 tsps olive oil
1 1/2 tsps butter
2 medium tomatoes, quartered
1 garlic clove, chopped
1 tbsp sugar
1/2 tsp harissa
1 thyme, sprig
1 vanilla bean
1/2 tsp chopped fresh basil
1/4 tsp salt
cooking spray
1/2 C. thinly sliced yellow onion
1 lb Yukon gold potato, peeled and cut into 1/4-inch cubes
1/2 C. carrot, chopped
2 1/2 tsps red curry paste
1 garlic clove, diced
1 C. water
1/3 C. light coconut milk
2 tsps fresh lime juice
1/4 tsp salt
1 tsp ground turmeric
1/2 tsp ground ginger
1/2 tsp ground cinnamon
6 3/4 oz. all-purpose flour
1/2 tsp salt
 1/4 tsp baking soda
1/4 C. hot water
6 tbsps fresh lemon juice
7 tsps peanut oil, divided

Directions
Begin by toasting your pine nuts for 3 mins with no oil in a large pot,
then add in the garlic, plums, tomatoes, shallots, butter, and olive oil.
Get the mixing gently boiling, then set the heat to low, and continue
to simmer the mix for 35 mins. Stir the mix every 5 mins.
Now combine in: the vanilla bean, sugar, thyme, and harissa.
Stir the mix and continue cooking everything for 25 more mins.
Now shut the heat, place a lid on the pot, and let the contents sit for
40 mins.
Take out the vanilla and thyme and throw them away. Then add in 1/4
tsp of salt and the basil. Stir the mix.
Get a frying pan hot with nonstick spray then begin to fry your
potatoes and onions for 7 mins, set the heat to low, and stir in the
garlic, curry paste, and carrots.
Continue to cook the carrots for 7 mins while mixing everything.
Combine in the coconut milk and 1 C. of water and get the mix
boiling.
Once the mix is boiling set the heat to low and continue to simmer
everything for 17 mins until most of the moisture has cooked out.
Now combine in 1/4 tsp of salt and the lime juice.
Stir the mix then place everything into a bowl.
Let the potatoes lose their heat then mash everything together.
Get a separate frying pan and begin to toast your cinnamon, turmeric,
and ginger in it for 1 min then remove the spices to the side.
Now add the following to the bowl of a food processor: baking soda,
flour, 1/2 tsp salt, and toasted cinnamon mix.
Process the mix a bit to evenly combine it then add in the following: 1
tbsp peanut oil, 1/4 C. hot water, and lemon juice.
Process the mix again until you have a dough.
Get a bowl and coat it with nonstick spray and place the dough in the
bowl.
Place a damp kitchen towel over the bowl and let it sit for 20 mins.
Now break your dough into twelve pieces and flatten each into a
circle.
In the middle of each circle add 2 tbsps. of the potato mix. Coat the
outside of each piece of dough with some water and shape everything
into a semi-circle and seal each, with a fork.
Do this for all your dough and potato mix.
Now begin to fry half of the samosas in 2 tsp of hot peanut oil for 5
mins.
Flip each one and continue frying them for 4 more mins.
Now fry the rest of the samosas in an additional 2 tsp of oil for the
same amount of time.
Top the samosas, with the harissa mix, when serving them.
Enjoy.
Amount per serving: 1

Timing Information:

Preparation 2h
Total Time 4h

Nutritional Information:

Calories 163.5 g
Cholesterol 1.2mg
Sodium 230.6mg
Carbohydrates 27.5g
Protein 3.1

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKEN TIKKA MASALA
Ingredients
1 cup yogurt
1 tbsp lemon juice
2 tsps ground cumin
1 tsp ground cinnamon
2 tsps cayenne pepper
2 tsps freshly ground black pepper
1 tbsp minced fresh ginger
4 tsps salt, or to taste
3 boneless skinless chicken breasts, cut into bite-size pieces
4 long skewers
1 tbsp butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 tsps ground cumin
2 tsps paprika
3 tsps salt, or to taste
1 (8 ounce) can tomato sauce
1 cup heavy cream
1/4 cup chopped fresh cilantro

Directions
Take lemon juice, yogurt, two tsps cumin, cayenne, cinnamon, ginger,
black pepper, 4 tsps of salt and add into 1 mixing dish (possibly a big
bowl).
Add the chicken to the marinade, cover it, and place it in a refrigerator
for 1 hour.
Preheat a grill or frying pan to its highest heat.
Add chicken to skewers and throw away the marinade.
Add some butter or non stick spray to your grilling grate.
Place the chicken on the grill and allow it to cook until its juices are
clear. The approx. time is equal to about 5 minutes on each side.
Take your butter and place it into a big wok or wok. The wok or wok
should be placed over medium heat.
For about 1 minute stir fry (sauté) some garlic and jalapeno.
Take some paprika and cumin (approx. 2 tbsps each), and also three
tsps of salt and add these ingredients to the garlic and jalapeno.
Grab some cream and tomato sauce and place the two ingredients on
low heat and continually stir the contents until they become thick.
This process should take about 20 minutes.
Combine everything with your grilled chicken and let everything cook
for an additional ten minutes.
Plate your contents and add some cilantro as a garnish.
Enjoy.
Serving Size: 4 servings

Preparation Cooking Total Time

30 mins 50 mins 2 hrs 20 mins

Nutrition Information:

Calories 404 kcal

Carbohydrates 13.3 g
Cholesterol 143 mg
Fat 28.9 g
Fiber 2.5 g
Protein 24.6 g
Sodium 4499 mg

* Percent Daily Values are based on a 2,000 calorie diet

 KORMA VEGETARIAN EDITION
Ingredients
1 1/2 tbsps vegetable oil
1 small onion, diced
1 tsp minced fresh ginger root
4 cloves garlic, minced
2 potatoes, cubed
4 carrots, cubed
1 fresh jalapeno pepper, seeded and sliced
3 tbsps ground unsalted cashews
1 (4 ounce) can tomato sauce
2 tsps salt
1 1/2 tbsps curry powder
1 cup frozen green peas
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 cup heavy cream
1 bunch fresh cilantro for garnish

Directions:
Grab your oil and add it to a wok or frying pan. Wok should be set
over medium heat.
Combine with oil, some onions, and let it cook until completely
translucent. Next you should combine: garlic and ginger.
Let the new mixture of cooked onions, garlic, and ginger, cook for
approx. 1 minute.
Grab some carrots, cashews, potatoes, and tomato sauce, and combine
them all with some curry powder and salt for seasoning.
Allow everything to cook for approx ten mins. taking care to stir
consistently. Make sure that your potatoes are tender before moving
to the next step.
Take the following ingredients and stir them into your current
mixture: peas, green and red bell peppers, and cream.
Simmer everything for about 10 minutes on low heat.
Plate your dish for serving.
Serving Size: 4 servings

Preparation Cooking Total Time

25 mins 30 mins 55 mins

Nutrition Information:

Calories 462 kcal

Carbohydrates 41.3 g
Cholesterol 82 mg
Fat 31 g
Fiber 8.4 g
Protein 8.6 g
Sodium 1434 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 COCONUT CURRY WITH GREEN BEANS
Ingredients
1 tbsp vegetable oil
1 onion, sliced
1 serrano peppers, thinly sliced
1 clove garlic, crushed
5 fresh curry leaves
1 tbsp curry powder
1/2 tsp fenugreek seeds
1/4 tsp ground turmeric
salt to taste
1 pound fresh green beans, trimmed
1/2 C. coconut milk
2 tbsps lime juice

Directions
Get your oil hot in frying pan then begin to stir fry your curry leaves,
onion, garlic, and serrano in the pot. Cook until the onions are nicely
browned then combine in the salt, curry powder, turmeric, and
fenugreek. Let the mix for about 4 more mins then combine in the
green beans. Toss everything then set the heat to low and the beans
cook until the firm tender but firm. Add in the coconut milk and
gently simmer the mix for 7 more mins.
Shut the heat.
Enjoy.
Amount per serving 6
Timing Information:

Preparation 20 m
Cooking 25 m
Total Time 45 m

Nutritional Information:

Calories 104 kcal

Fat 6.6 g
Carbohydrates 11.2g
Protein 2.6 g
Cholesterol 0 mg
Sodium 10 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BASMATI CHICKEN STIR FRY SPEARS
Ingredients
2 C. basmati rice
4 C. water
1 tbsp vegetable oil
1 red onion, cut into 1/2-inch slices
3 1/2 lb skinless, boneless chicken thighs, cut into 2-inch strips
1 tbsp minced fresh ginger root
6 cloves garlic, minced
3 C. crimini mushrooms, cut in half
12 fresh asparagus, trimmed and cut into 2-inch pieces
2 small red bell peppers, cut into 1/2-inch strips
1 tbsp fish sauce
1 egg
2 C. fresh basil leaves
1 C. fresh cilantro leaves, chopped
2 tbsp sesame seeds, for garnish
tamari soy sauce to taste

Directions
Cook the rice according to the directions on the package.
Place a large wok or pan over medium heat. Heat the oil in it. Add the
onion and cook it for 4 min.
Stir in the chicken with ginger and garlic. Cook them for 8 min. Stir
in the mushrooms, asparagus, bell peppers, and fish sauce. Cook them
for 7 min.
Stir in the basil and cook them for 1 min. Serve your stir fry right
away with the white rice.
Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 50 m
Total Time 1 h 10 m

Nutritional Information:

Calories 1095 kcal

Fat 47.7 g
Carbohydrates 86.7g
Protein 77.8 g
Cholesterol 270 mg
Sodium 610 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 EASY LAMB KORMA (INDIAN STYLE)
Ingredients
2 1/4 lbs cubed lamb meat
4 tsps olive oil, divided
1 brown onion, diced
1 red potato, peeled and cubed
1/2 C. curry powder
1/2 C. water
1/3 C. coconut milk
1/3 C. drained canned chickpeas (garbanzo beans)

Directions
Get a bowl, combine: lamb and 2 tsps of olive oil.
Stir the mix to evenly coat the meat.
Now begin to stir fry your onions in 2 tbsps of olive for 12 mins then
shut the heat and add the potatoes.
Begin to fry your lamb in a separate pot 1/4 at a time for about 7 mins
for each batch.
Place the lamb once it is browned with the potatoes.
Continue frying your lamb in this manner until all of it is cooked then
add it with the potatoes.
Add the curry to the lamb and potatoes mix, stir everything, then heat
it all for 2 mins.
Now pour in some water and get everything boiling.
Set the heat to low, place a lid on the pot, and let the contents cook for
50 mins.
Stir in the chickpeas and coconut milk and cook everything for about
7 more mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 10 m
Cooking 1 h 15 m
Total Time 1 h 25 m

Nutritional Information:

Calories 301 kcal

Fat 13.8 g
Carbohydrates 17.4g
Protein 28.1 g
Cholesterol 80 mg
Sodium 102 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY LAMB CURRY
Ingredients
1/4 C. cooking oil
3 pods green cardamom
1 pod black cardamom
2 bay leaves
1 cinnamon stick
6 large onions, sliced thin
6 cloves garlic
1 (1/2 inch) piece fresh ginger root, peeled and julienned
2 tsps Kashmiri red chili powder
1 tsp ground cumin
1/2 tsp ground turmeric
salt, to taste
2 tomatoes, pureed
2 lbs lamb chops, rinsed and patted dry
2 tbsps water
3 green chili peppers, halved lengthwise
1/4 C. cilantro leaves, for garnish

Directions
Stir fry the following in hot oil until fragrant: cinnamon stick, green
and black cardamom, and bay leaves.
Now add in the ginger, garlic, and onions.
Set the heat to low and continue frying the contents until the onions
are brown.
Now add your salt, chili powder, cumin, and turmeric.
Stir the mix then add in the tomatoes and continue cooking everything
for 7 more mins.
Add the lamb into the pot and turn up the heat to a medium level. Stir
fry everything for about 22 mins then add the some water over
everything (only a small amount).
Place a lid on the pot and cook the mix for 17 more mins. Take off the
cover and add the cilantro and chili peppers.
Turn up the heat to a high level and fry the contents for 4 more mins.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 50 m
Total Time 1h5m

Nutritional Information:

Calories 453 kcal

Fat 30.4 g
Carbohydrates 20.5g
Protein 25.6 g
Cholesterol 90 mg
Sodium 90 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SUCCULENT MANGO SOUP
Ingredients
2 mango - peeled, seeded, and cubed
1/4 C. white sugar
1 lemon, zested and juiced
1 1/2 C. half-and-half

Directions
In a blender, add all the ingredients and pulse till smooth.
Serve chilled.
Amount per serving (3 total)
Timing Information:

Preparation 10 m
Total Time 10 m

Nutritional Information:

Calories 319 kcal

Fat 14.4 g
Cholesterol 49.2g
Sodium 4.7 g
Carbohydrates 45 mg
Protein 53 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 MANGO CURRY INDIAN STYLE
Ingredients
1 tbsp sesame oil
5 cloves garlic, minced
1 tbsp minced ginger
1 firm mango, peeled and sliced
3 tbsp yellow curry powder
2 tbsp chopped cilantro
1 (14 oz.) can light coconut milk
1 (14 oz.) package extra firm tofu, cubed
1/4 tsp salt and pepper to taste

Directions
In a large skillet, heat the oil on medium-high heat and sauté the
ginger and garlic for about 1-2 minutes.
Add the mango and cook for about 1 minute.
Stir in the cilantro and curry powder and cook for about 1 minute.
Stir in the coconut milk and bring to a simmer.
Stir in the tofu, salt and black pepper and simmer, stirring
occasionally for about 5 minutes.
Amount per serving (4 total)
Timing Information:

Preparation 25 m
Cooking 20 m
Total Time 45 m

Nutritional Information:

Calories 323 kcal

Fat 21.6 g
Carbohydrates 19.1g
Protein 17.7 g
Cholesterol 0 mg
Sodium 175 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 TROPICAL VEGETARIAN PAPAYA SOUP
Ingredients
2 tbsp coconut oil
1 small onion, chopped
3/4 C. red bell pepper, chopped
6 fresh chives, chopped
3 cloves garlic, minced
1 tbsp chopped fresh rosemary
3 fresh sage leaves, chopped
2 tsp thinly sliced fresh ginger
1 small hot chili pepper (optional)
1 (14 oz.) package firm tofu, drained and cut into 3/4-inch cubes
salt to taste
2 tbsp vegetarian Worcestershire sauce
1/2 tsp lime juice
6 C. water
3 cubes vegetable bouillon
1 small green papaya, peeled and cut into chunks
1 bunch fresh spinach, trimmed
1 tbsp fried onions

Directions
In a soup pan, melt the coconut oil on medium heat and sauté the
onion, red bell pepper, chives, garlic, rosemary, sage, ginger, and chili
pepper for about 1 minute.
Add the tofu and cook for about 6 minutes, stirring after every 2
minutes.
Stir in the salt, Worcestershire sauce and lime juice.
In a bowl, add the water and bouillon and mix till dissolved.
Place the bouillon mixture over the tofu mixture and bring to a
simmer.
Add the papaya and simmer, covered loosely for about 20 minutes.
Remove from the heat and immediately, stir in the spinach.
Keep aside, covered for about 2-3 minutes.
Serve the soup hot with a topping of the fried onions.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 35 m
Total Time 55 m

Nutritional Information:

Calories 221 kcal

Fat 13.8 g
Carbohydrates 16.7g
Protein 11.5 g
Cholesterol 0 mg
Sodium 330 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CLASSICAL KORMA
Ingredients
1/4 C. cashew halves
1/4 C. boiling water
3 cloves garlic, peeled
1 (1/2 inch) piece fresh ginger root, peeled and chopped
3 tbsp vegetable oil
2 bay leaves, crumbled
1 large onion, minced
1 tsp ground coriander
1 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
1 tsp chili powder
3 skinless, boneless chicken breast halves - diced
1/4 C. tomato sauce
1 C. chicken broth
1/2 C. heavy cream
1/2 C. plain yogurt
1 tsp cornstarch, mixed with equal parts water

Directions
In a small bowl, soak the cashews in the boiling water for about 15-20
minutes.
In a food processor, add the garlic and ginger and pulse till smooth.
In a wok, heat the oil on medium heat and sauté the bay leaves for
about 30 seconds.
Stir in the onion and cook for about 3-5 minutes.
Stir in the garlic paste, coriander, garam masala, cumin, turmeric, and
chili powder.
Stir in the chicken and cook for about 5 minutes.
Stir in the tomato sauce and chicken broth.
Reduce the heat and simmer, covered for about 15 minutes, stirring
occasionally.
Meanwhile in a food processor, add the cashews with the soaking
water, cream and yogurt and pulse till smooth.
Stir the cashew mixture in the curry and simmer for about 15 minutes,
stirring occasionally.
Stir in the cornstarch mixture and cook for about 1-2 minutes.
Servings per Recipe: 4
Timing Information:

Preparation 20 m
Cooking 40 m
Total Time 1h

Nutritional Information:

Calories 398 kcal

Fat 27.5 g
Carbohydrates 13.4g
Protein 25.3 g
Cholesterol 95 mg
Sodium 477 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 HOW TO MAKE TIKKA MASALA
Ingredients
2 tbsp ghee (clarified butter)
1 onion, finely chopped
4 cloves garlic, minced
1 tbsp ground cumin
1 tsp salt
1 tsp ground ginger
1 tsp cayenne pepper
1/2 tsp ground cinnamon
1/4 tsp ground turmeric
1 (14 oz.) can tomato sauce
1 C. heavy whipping cream
2 tsp paprika
1 tbsp white sugar
1 tbsp vegetable oil
4 skinless, boneless chicken breast halves, cut into bite-size pieces
1/2 tsp curry powder
1/2 tsp salt (optional)
1 tsp white sugar (optional)

Directions
In a large skillet, melt the ghee on medium heat and sauté the onion
for about 5 minutes.
Stir in the garlic and sauté about 1 minute.
Stir in the cumin, 1 tsp of the salt, ginger, cayenne pepper, cinnamon
and turmeric and sauté for about 2 minutes.
Stir in the tomato sauce and bring to a boil.
Reduce the heat to low and simmer for about 10 minutes.
Stir in the cream, paprika and 1 tbsp of the sugar and again bring to a
simmer.
Simmer for about 10-15 minutes, stirring occasionally.
In another skillet, heat the vegetable oil on medium heat and sear the
chicken pieces and curry powder for about 3 minutes.
Transfer the chicken with any pan juices into the sauce and simmer
for about 30 minutes.
Servings per Recipe: 6
Timing Information:

Preparation 15 m
Cooking 1h5m
Total Time 1 h 20 m

Nutritional Information:

Calories 328 kcal

Fat 23.4 g
Carbohydrates 13.2g
Protein 17.9 g
Cholesterol 106 mg
Sodium 980 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 BACKYARD TANDOORI
Ingredients
2 (6 oz.) containers plain yogurt
2 tsp kosher salt
1 tsp black pepper
1/2 tsp ground cloves
2 tbsp freshly grated ginger
3 cloves garlic, minced
4 tsp paprika
2 tsp ground cumin
2 tsp ground cinnamon
2 tsp ground coriander
16 chicken thighs
olive oil spray

Directions
In a bowl, add the yogurt, salt, pepper, cloves, ginger, garlic, paprika,
cumin, cinnamon and coriander and mix till well combined.
Rinse the chicken under cold water and with the paper towels, pat dry.
In a large resealable plastic bag, add the chicken thighs and yogurt
mixture.
Seal the bag after squeezing out the excess air.
Shake the bag to coat evenly.
Refrigerate for about 8 hours or overnight, flipping the bag
occasionally.
Set your outdoor grill for direct medium heat.
Remove the chicken from the bag and discard the marinade.
With the paper towels, wipe off the excess marinade.
Spray the chicken pieces with the olive oil spray.
Cook the chicken thighs on the grill for about 2 minutes per side.
Now, arrange the chicken thighs over the indirect heat and cook for
about 35-40 minutes.
Servings per Recipe: 8
Timing Information:

Preparation 10 m
Cooking 45 m
Total Time 8 h 55 m

Nutritional Information:

Calories 349 kcal

Fat 20.5 g
Carbohydrates 5.4g
Protein 34.2 g
Cholesterol 120 mg
Sodium 618 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CLASSICAL KORMA
Ingredients
1/4 C. cashew halves
1/4 C. boiling water
3 cloves garlic, peeled
1 (1/2 inch) piece fresh ginger root, peeled and chopped
3 tbsp vegetable oil
2 bay leaves, crumbled
1 large onion, minced
1 tsp ground coriander
1 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric
1 tsp chili powder
3 skinless, boneless chicken breast halves - diced
1/4 C. tomato sauce
1 C. chicken broth
1/2 C. heavy cream
1/2 C. plain yogurt
1 tsp cornstarch, mixed with equal parts water

Directions
In a small bowl, soak the cashews in the boiling water for about 15-20
minutes.
In a food processor, add the garlic and ginger and pulse till smooth.
In a wok, heat the oil on medium heat and sauté the bay leaves for
about 30 seconds.
Stir in the onion and cook for about 3-5 minutes.
Stir in the garlic paste, coriander, garam masala, cumin, turmeric and
chili powder.
Stir in the chicken and cook for about 5 minutes.
Stir in the tomato sauce and chicken broth.
Reduce the heat and simmer, covered for about 15 minutes, stirring
occasionally.
Meanwhile in a food processor, add the cashews with the soaking
water, cream and yogurt and pulse till smooth.
Stir the cashew mixture in the curry and simmer for about 15 minutes,
stirring occasionally.
Stir in the cornstarch mixture and cook for about 1-2 minutes.
Servings per Recipe: 4
Timing Information:

Preparation 20 m
Cooking 40 m
Total Time 1h

Nutritional Information:

Calories 398 kcal

Fat 27.5 g
Carbohydrates 13.4g
Protein 25.3 g
Cholesterol 95 mg
Sodium 477 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN RICE PILAF

Ingredients:

3 cups parboiled long-grain white rice

1/2 cup butter, divided
1/4 cup olive oil, divided
1/2 cup orzo pasta
4 cups water
one tbsp salt
one tbsp slivered almonds, or (your preferred amount)
one tbsp tahini

Directions:

Get a nice sized container for our rice and fill the container with water
and place the rice into it.
Let everything relax for about 10 mins. Now remove the rice from the
water and run cool water over the rice until you notice the water
running clear.
Grab a frying pan or skillet and heat the pan with a medium level of
heat.
Add 2 tbsps of olive oil with one fourth cup of butter to the pan and
mix into the oils some orzo.
Fry your orzo down until you notice it becoming a nice brownish
color. This will take about five mins.
Now that the orzo is brown let's grab our rice and increase the level of
heat slightly (should be high at this point).
For 5 mins we want to mix into the oil orzo mixture all the rice and
continue cooking until we notice that the rice kernels are translucent.
Grab some water and cover the rice with it.
Combine with the water and rice some salt and get everything to a
boiling point.
Grab a lid and cover the rice. Make sure you turn the heat down to its
lowest level and let the rice cook until it becomes fluffy. Make sure to
not open the pot while the rice is cooking (we need the pressure to
build up inside the pot).
Continue cooking your rice for about 20 mins.
Now grab another frying pan or skillet and get some olive oil hot.
Heating level should be medium.
Add some almonds to the oil mix and fry them until they are nice and
toasted. You will eventually notice a nice fragrance from the cooked
almonds.
Overall the almond frying process should take about 5 mins.
Finally we want to add some butter and tahini to the almonds and
evenly cover each almond with the mixture.
Combine the almond mixture with the rice and plate the contents.
Enjoy.
Serving Size: 6 cups

Preparation Cooking Total Time

10 mins 35 mins 55 mins

Nutrition Information:

Calories 203 kcal

Carbohydrates 18 g
Cholesterol 20 mg
Fat 13.4 g
Fiber 0.8 g
Protein 2.8 g
Sodium 641 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY EGGPLANT
Ingredients
2 eggplants
2 garlic cloves, crushed
1 tsp sweet paprika
1 1/2 tsps cumin, ground
1/2 tsp sugar
1 tbsp lemon juice

Directions
Cut the eggplant into 1/2-inch slices and place in a colander.
Sprinkle with salt and keep aside for about 20 minutes to drain.
Rinse well and gently squeeze, then pat dry.
In a large frying pan, heat about 1/4-inch of the oil on medium heat
and fry the eggplant slices in batches till golden brown from both
sides.
Transfer the eggplant slices onto a paper towel lined plate to drain and
then chop them finely.
In a bowl, add the chopped eggplant slices with garlic, sugar, cumin
and paprika.
With a paper towel, wipe the frying pan and place it on medium heat.
Add the eggplant mixture and cook, stirring continuously for about 2
minutes.
Serve with a drizzling of lemon juice.
Amount per serving: 6
Timing Information:

Preparation 10 mins
Total Time 30 mins

Nutritional Information:

Calories 43.0
Fat 0.4g
Cholesterol 0.0mg
Sodium 4.3mg
Carbohydrates 10.0g
Protein 1.7g

* Percent Daily Values are based on a 2,000 calorie diet.

 COOKOUT TIKKA MASALA
Ingredients
3 large boneless skinless chicken breasts, pricked and cubed
2 tbsp lemon juice
1 C. plain yogurt
1 tbsp pressed garlic
1 tbsp grated ginger
1/2 tsp ground cumin
1/2 tsp ground turmeric
2 1/2 tbsp cayenne pepper
1/3 tsp salt
1/3 tsp ground black pepper
melted butter
lime

Directions
In a bowl, add the chicken cubes and lemon juice and mix well.
In another bowl, add the yogurt, ginger, garlic, ginger, turmeric,
cumin, cayenne, salt and pepper and mix until well combined.
Add the chicken and coat with the marinade generously.
Refrigerate for about 5-6 hours.
Set your grill for medium heat and grease the grill grate.
Thread the chicken cubes onto the skewers.
Cook onto the grill for about 12 minutes, flipping once half way
through.
Enjoy alongside the lime wedges.
Servings Per Recipe: 4
Timing Information:

Preparation 20 mins
Total Time 32 mins

Nutritional Information:

Calories 160.3
Fat 5.0 g
Cholesterol 64.6 mg
Sodium 326.7 mg
Carbohydrates 7.2 g
Protein 21.6 g

* Percent Daily Values are based on a 2,000 calorie diet.

 KARACHI KORMA
Ingredients
3/4 C. ground roasted coriander powder
1/4 C. red chili powder
1/4 C. paprika
1/4 C. salt
1 tbsp garlic powder
1 tbsp ginger powder
2 tbsp ground roasted cumin
1 tbsp ground aniseed
1 tbsp pepper
1 tsp ground Chinese anise
1 tsp ground cinnamon
1 tsp ground large black cardamom pod
1 tsp ground black cumin seeds
1 tsp ground cloves
1 1/2 tsp ground green cardamoms
1/2 tbsp ground allspice
3 bay leaves, torn
15 cloves
15 green cardamoms

Directions
In a heavy-bottomed pan, add the coriander and cumin seeds and stir
fry until toasted.
Transfer the seeds mixture onto a plate and keep aside to cool.
In a spice grinder, add the seeds mixture and grind until finely
ground.
Transfer the see mixture into a bowl with the remaining ingredients
and mix well.
Servings Per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 13 mins

Nutritional Information:

Calories 153.8
Fat 5.6 g
Cholesterol 0.0 mg
Sodium 11562.1 mg
Carbohydrates 28.3 g
Protein 7.4 g

* Percent Daily Values are based on a 2,000 calorie diet.

 CARDAMOM CHAI
Ingredients
1 tbsp cardamom pod
3-star anise
4 whole cloves
1 tbsp ground cinnamon
1/2 tsp ground allspice
1 tsp ground ginger
1 tbsp ground coriander

Directions
In a spice grinder, add the star anise, cloves and cardamom pods and
grind until finely ground.
Transfer the mixture into a glass jar with the remaining ingredients
and seal tightly.
Shake the jar well to combine and store in a cool, dry place.
Servings Per Recipe: 10
Timing Information:

Preparation 3 mins
Total Time 3 mins

Nutritional Information:

Calories 7.4
Fat 0.3 g
Cholesterol 0.0 mg
Sodium 2.3 mg
Carbohydrates 1.6 g
Protein 0.1 g

* Percent Daily Values are based on a 2,000 calorie diet.

 HOT MADHYA MIX
Ingredients
1/2 tsp caraway seeds
2 tsp crushed dried mint
1/8 tsp hing
1/2 tsp black salt
1/2 tsp ginger powder
12 round ground dried red chilies
1 tbsp roasted ground coriander powder
1 tbsp roasted ground cumin powder
1/2 tsp ammonium chloride
1/2 tsp salt

Directions
In a heavy-bottomed pan, add the coriander, cumin and carom seeds
and stir fry until toasted.
Transfer the seeds mixture onto a plate and keep aside to cool.
In a spice grinder, add the seeds mixture and grind until finely
ground.
Transfer the mixture into a bowl with the remaining ingredients and
mix well.
Servings Per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 249.3
Fat 3.9 g
Cholesterol 0.0 mg
Sodium 2397.3 mg
Carbohydrates 52.3 g
Protein 11.8 g

* Percent Daily Values are based on a 2,000 calorie diet.

 KERALA DRY RUB
Ingredients
4 tbsp chaat masala
2 tbsp ground roasted cumin seeds
2 tbsp ground fenugreek leaves
2 tbsp garam masala
2 tbsp roasted ground coriander
2 tbsp ground red chili powder
2 tbsp ground peppercorns

Directions
In a heavy-bottomed pan, add the coriander and cumin seeds and stir
fry until toasted.
Transfer the seeds mixture onto a plate and keep aside to cool.
In a spice grinder, add the seeds mixture and remaining ingredients
and grind until finely ground.
Servings Per Recipe: 1
Timing Information:

Preparation 10 mins
Total Time 20 mins

Nutritional Information:

Calories 83.9
Fat 3.7 g
Cholesterol 0.0 mg
Sodium 145.3 mg
Carbohydrates 15.2 g
Protein 3.7 g

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN HOT CHAPATTI
Ingredients
2 tbsp cumin seeds
2 tbsp coriander seeds
2 tbsp kosher salt
3/4 tsp dried red chili pepper flakes
1 tbsp garam masala
1 tbsp ginger powder
1 tbsp black pepper
1 tbsp table salt
1 tbsp mango powder
1/2 tsp citric acid, powder
1/4 tsp onion powder
1/4 tsp garlic powder

Directions
In a skillet, add the coriander and cumin seeds and cook for about 2-4
minutes, stirring continuously.
Transfer the seeds mixture onto a plate and keep aside to cool.
In the same skillet, add the chilies and cook until toasted, tossing
frequently.
Transfer the chilies onto the plate with the seeds mixture and keep
aside to cool.
In a spice grinder, add all the ingredients and grind until finely
ground.
Transfer the mixture into a glass jar and seal tightly.
Store in a cool, dry place.
Servings Per Recipe: 1
Timing Information:

Preparation 15 mins
Total Time 25 mins

Nutritional Information:

Calories 159.8
Fat 6.9 g
Cholesterol 0.0 mg
Sodium 27940.9 mg
Carbohydrates 27.9 g
Protein 6.7 g

* Percent Daily Values are based on a 2,000 calorie diet.

 TEA MIX
Ingredients
1/2 tbsp dried lemon slice
2 tbsp dried apples, peels dried
2 tbsp mint, dried
1 tbsp dried chamomile, dried
2 cinnamon sticks, broken

Directions
In a bowl, add all the ingredients and mix well.
Transfer the mixture into a glass jar and seal tightly.
Store in a cool, dry place.
For the C. of a tea: in a mug of the boiling water, add 2 tsp of the tea
mix and mix.
Cover the mug and steep for about 5 minutes.
Through a strainer, strain the tea into a serving cup.
Stir in the sweetener of your choice and enjoy.
Servings Per Recipe: 1
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 3.3
Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1.1 mg
Carbohydrates 0.9 g
Protein 0.0 g

* Percent Daily Values are based on a 2,000 calorie diet.

 SOUTH INDIAN TIKKA SEASONING
Ingredients
6 tsp coriander
6 tsp cumin
6 tsp garlic powder
6 tsp paprika
4 tsp garam masala
3 tsp ginger, ground
3 tsp dried mint
2 tsp chili powder

Directions
In a bowl, add all the ingredients and mix well.
Transfer the mixture into a glass jar and seal tightly.
Store in a cool, dry place.
Servings Per Recipe: 1
Timing Information:

Preparation 3 mins
Total Time 3 mins

Nutritional Information:

Calories 185.7
Fat 5.8 g
Cholesterol 0.0 mg
Sodium 137.7 mg
Carbohydrates 33.9 g
Protein 8.8 g

* Percent Daily Values are based on a 2,000 calorie diet.

 GINGER CORIANDER SPICY STEW
Ingredients
1/4 C. canola oil
2 jalapeno peppers, chopped
1 (3 inch) piece fresh ginger, peeled and minced
4 cloves garlic, minced
2 (32 oz.) containers Greek yogurt
1 tbsp chili powder
1 tbsp ground turmeric
2 tsp ground coriander
2 tsp ground cumin
1 tsp garam masala
1 tsp salt
1/4 C. chopped fresh cilantro

Directions
In a small skillet, heat oil on medium heat and sauté the jalapeno
peppers, ginger, and garlic for about 5 minutes.
In a Dutch oven, mix the yogurt, chili powder, turmeric, coriander,
cumin, garam masala and salt on low heat and cook till just warmed.
Fold the jalapeño mixture into the yogurt mixture and remove from
the heat.
Serve with a topping of the cilantro.
Amount per serving (8 total)
Timing Information:

Preparation 15 m
Cooking 10 m
Total Time 25 m

Nutritional Information:

Calories 373 kcal

Fat 30.2 g
Carbohydrates 12g
Protein 14.2 g
Cholesterol 51 mg
Sodium 451 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICED CHICKEN
Ingredients
2 tbsp vegetable oil
1 lb. skinless, boneless chicken breast halves
1 onion, sliced
1 tsp ginger garlic paste
2 green chili peppers, chopped
3 tsp ground coriander seed
1 tsp garam masala
1/2 tsp ground turmeric
1 tsp chili powder
1 pinch ground allspice
1 tbsp fresh chopped cilantro, for garnish
salt to taste

Directions
In a pan, heat the oil and stir fry the green chili pepper, onion, ginger-
garlic paste and garam masala powder till the onion becomes golden
brown.
Stir in the chicken pieces, allspice, chili powder, turmeric and black
pepper and stir fry it for about 5-6 minutes.
Stir in the coriander powder and salt and fry it till the desired
doneness.
Serve with a garnishing of cilantro.
Amount per serving (5 total)
Timing Information:

Preparation 15 min
Cooking 5 min
Total Time 20 min

Nutritional Information:

Calories 177 kcal

Fat 7.1 g
Carbohydrates 5.2g
Protein 21.9 g
Cholesterol 53 mg
Sodium 102 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN SPICY POTATO STIR FRY
Ingredients
4 potatoes, peeled and diced
1 tbsp vegetable oil
1 red onion, minced
1 large tomato, diced small
1 tsp garam masala
1/2 tsp cayenne pepper
1/2 tsp salt
1/4 tsp white sugar
1 tbsp chopped fresh cilantro

Directions
In a large pan of the water, add the potatoes and bring to a boil.
Reduce the heat to medium-low and simmer for about 20 minutes.
Drain well.
In a skillet, heat the vegetable oil on medium heat and sauté the onion
for about 2-3 minutes.
Stir in the tomato and cook for about 5-10 minutes.
Stir in the potatoes, garam masala, sugar, cayenne pepper and salt and
simmer for about 5 minutes, stirring frequently.
Stir in the cilantro and cook for about 1 minute.
Servings per Recipe: 2
Timing Information:

Preparation 10 m
Cooking 35 m
Total Time 45 m

Nutritional Information:

Calories 434 kcal

Fat 7.7 g
Carbohydrates 84.6g
Protein 10.2 g
Cholesterol 0 mg
Sodium 617 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN FRITTERS I (PAKORAS)
Ingredients
1 C. chickpea flour
1/2 tsp ground coriander
1 tsp salt
1/2 tsp ground turmeric
1/2 tsp chili powder
1/2 tsp garam masala
2 cloves garlic, crushed
3/4 C. water
1 quart oil for deep frying
1/2 head cauliflower florets
2 onions, sliced into rings

Directions
Get a bowl, combine: garlic, chickpea flour, masala, coriander, chili
powder, turmeric, and salt.
Add in the water and stir the mix until it is all smooth.
Now get your oil hot to 375 degrees before doing anything else.
Once the oil is hot add the onions and cauliflower to the flour mix.
Begin to fry large dollops of the mix for 6 mins until golden on all
sides.
Enjoy.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 10 m
Total Time 25 m

Nutritional Information:

Calories 217 kcal

Fat 15.9 g
Carbohydrates 15.9g
Protein 4.6 g
Cholesterol 0 mg
Sodium 406 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY DATE & TAMARIND CHUTNEY
Ingredients
8 -10 large dates, pits removed
3/4 C. jaggery (Indian unrefined sugar) or 3/4 C. dark brown sugar
1 1/2 C. water
4 tbsps tamarind paste
1/4 tsp hot chili powder
1/2 tsp ground ginger
1 tsp ground garam masala
3/4 tsp salt

Directions
In a medium pan, mix water, dates and jaggery or brown sugar and
bring to a boil on medium heat.
Cook, stirring occasionally for about 7-8 minutes or till the dates
become tender.
Stir in tamarind and immediately, remove from heat and let it cool
slightly.
Transfer the date mixture into a blender and pulse till smooth.
Again, transfer the date mixture into a pan and bring to a gentle boil.
Simmer, stirring occasionally till desired thickness of chutney.
Stir in the spices and salt and remove from heat.
Transfer into an airtight container and preserve in the refrigerator.
Amount per serving: 1
Timing Information:

Preparation 5 mins
Total Time 25 mins

Nutritional Information:

Calories 408.6
Fat 0.2g
Cholesterol 0.0mg
Sodium 888.5mg
Carbohydrates 106.1g
Protein 1.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 CREAMY PEANUT BUTTER CHUTNEY
Ingredients
2 tbsps natural-style peanut butter
2 tbsps ketchup
1 garlic clove, minced
1/2 tsp cayenne pepper

Directions
In a bowl, add all the ingredients and about 4 tsps of water and stir till
well combined.
Amount per serving: 1
Timing Information:

Preparation 5 mins
Total Time 5 mins

Nutritional Information:

Calories 44.8
Fat 3.2g
Cholesterol 0.0mg
Sodium 66.7mg
Carbohydrates 3.0g
Protein 1.7g

* Percent Daily Values are based on a 2,000 calorie diet.

 HOT COCONUT & CHICKPEA CHUTNEY
Ingredients
1/2 large coconut, grated
2 tbsps bengal gram dal (split dried chickpeas) or 2 tbsps channa
dal (dried chickpeas)
3 green chilies
3/4 C. water
1 tsp vegetable oil
1 tsp mustard seeds
1 tsp split Urad Dal (split black gram)
3 curry leaves

Directions
Heat 1/2 tsp of oil in a small frying pan and cook the chickpeas till
golden brown.
Remove from heat and let them cool completely.
In a mixer, add chickpeas, green chilies, coconut and salt and pulse.
While the motor is running gradually, add the water and smooth
everything then transfer it all into a bowl.
Heat the remaining oil in the same frying pan and cook the split black
gram, mustard seeds and curry leaves till the seeds start to sputter.
Add the mustard seed mixture into the bowl with the chutney and stir
to combine.
Amount per serving: 2
Timing Information:

Preparation 5 mins
Total Time 10 mins

Nutritional Information:

Calories 102.6
Fat 3.5g
Cholesterol 0.0mg
Sodium 8.4mg
Carbohydrates 15.0g
Protein 4.4g

* Percent Daily Values are based on a 2,000 calorie diet.

 MANGO & ONION CHUTNEY
Ingredients
4 medium mangoes, peeled and coarsely chopped (1.7kg)
3/4 C. apple juice
2 large white onions, chopped finely (400g)
1 C. coarsely chopped raisins (170g)
2 tsps grated fresh ginger
2 fresh Thai red chili peppers, chopped finely
2 C. sugar (440g)
3 C. malt vinegar
2 tsps yellow mustard seeds

Directions
In a large heavy-bottomed pan, add all the ingredients and simmer,
stirring continuously till the sugar dissolves.
Simmer, stirring occasionally for about 90 minutes or till desired
thickness of chutney.
Transfer the chutney into hot sterilized jars and seal tightly and keep
aside to cool.
This chutney can be stored in dark place for about 6 months but
remember to refrigerate after opening.
Amount per serving: 1
Timing Information:

Preparation 20 mins
Total Time 1 hr 50 mins

Nutritional Information:

Calories 612.4
Fat 1.0g
Cholesterol 0.0mg
Sodium 16.2mg
Carbohydrates 144.7g
Protein 3.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICED DRY FRUIT CHUTNEY
Ingredients
1/2 C. water
3 medium apples, tart, diced
1 C. dried pitted prunes, diced
1 C. dried apricot, diced
1 C. cider vinegar
1 1/2 C. brown sugar, packed
1 tsp salt
1/2 tsp ground cinnamon
1/2 tsp black pepper
1/2 tsp ground cloves
1/2 tsp coriander
1/2 tsp curry powder
1/8 tsp crushed red pepper flakes
3 garlic cloves, mince.
Directions
In a large pan, add all the ingredients and bring to a boil and reduce
the heat.
Simmer, stirring occasionally for about 20 minutes or till desired
thickness of chutney.
Transfer the chutney into hot sterilized jars and seal tightly and keep
aside to cool.
Amount per serving: 1
Timing Information:

Preparation 5 mins
Total Time 35 mins

Nutritional Information:

Calories 542.0
Fat 0.6g
Cholesterol 0.0mg
Sodium 614.7mg
Carbohydrates 138.1g
Protein 2.3g

* Percent Daily Values are based on a 2,000 calorie diet.

 HOT PUMPKIN & APPLE CHUTNEY
Ingredients
2 1/2 lbs pumpkin flesh, in medium dice
1 1/2 lbs apples, peeled cored and diced
2 oz. fresh gingerroot, grated
3 fresh red chilies, chopped and seeded
4 tbsps mustard seeds
1 liter cider vinegar
1 lb light brown sugar
1 tsp salt

Directions
In a large pan, mix all the ingredients except sugar and salt and bring
to a boil and reduce the heat.
Simmer, stirring occasionally till the pumpkin is tender.
Stir in the sugar and salt and again bring to a boil and reduce the heat.
Simmer, stirring occasionally for about 1 hour or till the desired
thickness of chutney.
Transfer the chutney into hot sterilized jars and seal tightly and keep
aside to cool.
This chutney will be ready in 4 weeks to eat.
This chutney can be stored in dark place for about 2 years but
remember to refrigerate after opening.
Amount per serving: 1
Timing Information:

Preparation 15 mins
Total Time 1 hr 45 mins

Nutritional Information:

Calories 492.1
Fat 2.1g
Cholesterol 0.0mg
Sodium 424.3mg
Carbohydrates 114.8g
Protein 4.0g

* Percent Daily Values are based on a 2,000 calorie diet.

 MINT & ALMOND CHUTNEY
Ingredients
1/2 C. raw peanuts, skins on
3 garlic cloves
1 chili
1/2 C. fresh mint leaves
2 tsps coriander seeds
1 tbsp vinegar
2 -4 tbsps fresh lime juice, to taste
1 C. plain yogurt (optional)
salt
pepper

Directions
Set your oven to 350 degrees F before doing anything else.
In a baking sheet, place the peanuts and cook in oven for about 15
minutes or till toasted.
In a kitchen towel, wrap the peanuts and with your hands, and rub till
the skin is removed.
In a food processor, add the almonds, mint, chili, garlic, coriander
seeds and vinegar and pulse till well combined.
Transfer the mixture into a bowl and add the yogurt and lime juice
and stir to combine.
Season with desired amount of salt and black pepper and refrigerate,
covered.
Amount per serving: 8
Timing Information:

Preparation 30 mins
Total Time 30 mins

Nutritional Information:

Calories 57.1
Fat 4.6g
Cholesterol 0.0mg
Sodium 2.6mg
Carbohydrates 2.6g
Protein 2.5g

* Percent Daily Values are based on a 2,000 calorie diet.

 FRUITY MUSTARD CHUTNEY
Ingredients
1 tbsp water
2 tsps mustard powder
1/2 C. sugar
1/2 C. cider vinegar
2 pears, peeled, cored, diced
1 mango, peeled, seeded, diced
1/3 C. dark seedless raisins
1 small onion, peeled and finely chopped
1 garlic clove, peeled and finely chopped
1/2 tsp ground ginger
1/4 tsp red pepper flakes, crushed
1/4 tsp salt

Directions
In a bowl, mix mustard and water.
In a pan, mix vinegar and sugar and bring to a boil, stirring
continuously till the sugar dissolves.
Cook for about 10 minutes.
Stir in the mustard mixture and remaining all the ingredients and
bring to a gentle simmer.
Simmer, stirring occasionally for about 30 minutes or till desired
thickness of chutney.
Transfer into an airtight container and preserve in refrigerator for
about 1 week.
Amount per serving: 18
Timing Information:

Preparation 10 mins
Total Time 50 mins

Nutritional Information:

Calories 60.1
Fat 0.2g
Cholesterol 0.0mg
Sodium 33.6mg
Carbohydrates 15.0g
Protein 0.4g

* Percent Daily Values are based on a 2,000 calorie diet.

 FRIED RICE CAULIFLOWER
Ingredients
2 C. frozen peas
1/2 C. water
1/4 C. sesame oil, divided
4 C. cubed beef loin
6 green onions, sliced
1 large carrot, cubed
2 cloves garlic, minced
20 oz. shredded cauliflower
6 tbsp soy sauce
2 eggs, beaten

Directions
In a pan, add the peas and water and bring to a boil.
Reduce the heat to medium-low and cook for about 5 minutes.
Drain the peas completely.
In a wok, heat 2 tbsp of the sesame oil on medium-high heat and sear
the beef for about 7-10 minutes.
Transfer the beef into a plate.
In the same wok, heat the remaining 2 tbsp of the sesame oil and sauté
the green onions, carrot and garlic for about 5 minutes.
Stir in the cauliflower and cook for about 4-5 minutes.
Stir in the beef, peas and soy sauce and stir fry for about 3-5 minutes.
Push the beef mixture to one side of the wok.
Add the beaten eggs and cook for about 3-5 minutes, stirring
continuously.
Stir the cooked eggs into the beef mixture, breaking up any large
chunks.
Serve hot.
Amount per serving (6 total)
Timing Information:

Preparation 15 m
Cooking 30 m
Total Time 45 m

Nutritional Information:

Calories 366 kcal

Fat 19.2 g
Carbohydrates 15.8g
Protein 33.3 g
Cholesterol 132 mg
Sodium 1065 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 FULL BASMATI RICE PLATTER
Ingredients
1 1/2 C. basmati rice, rinsed
kosher salt, if desired
Toppings
1/2 C. dried onion flakes, toasted in a little oil
1/4 C. toasted slivered almonds, pan-toasted in a little ghee
1/4 C. toasted cashew nuts, pan-toasted in a little ghee
1/4 C. currants
silver aluminum foil
Fried Okra
1/4 lb. okra, trimmed and sliced
5 tbsp light vegetable oil
1 tsp lemon juice

Directions
In a large bowl of the water, soak the rice for about 30 minutes.
Meanwhile, for the okra: in a large frying pan, heat the oil over high
heat.
Arrange the okra slices in a single layer and reduce the heat to
medium.
Cook for about 20 minutes, flipping occasionally.
Stir in the lemon juice and remove from the heat.
With a slotted spoon, transfer the okra onto the paper towels-lined
plate to drain.
Drain the rice well.
In a pan, add 12 C. of the water and salt and bring to a boil.
Stir in the rice and again bring to a boil.
Cook the rice for about 4 minutes.
Drain the rice well.
Transfer the rice into a greased 2-quart bowl and press to pack into
the bowl.
Carefully, invert the rice onto a platter.
Serve with a decoration of onion flakes, crispy okra, currants and
nuts.
Servings per Recipe: 8
Timing Information:

Preparation 20 mins
Total Time 1 hr 20 mins

Nutritional Information:

Calories 279.2
Fat 0.0mg
Cholesterol 32.1mg
Sodium 36.1g
Carbohydrates 4.9g
Protein

* Percent Daily Values are based on a 2,000 calorie diet.

 BASMATI WITH MUSHROOMS
Ingredients
2 garlic cloves, minced
2 tsp olive oil
1 C. basmati rice
2 tsp instant chicken bouillon granules
2 tsp lemon zest
4 oz. cremini mushrooms, sliced
4 green onions, sliced
1/4 C. red pepper, chopped
1/4 tsp salt
1/8 tsp black pepper
2 tbsp pecans, toasted and chopped
6 lemon slices

Directions
In a medium pan, heat the oil and sauté the garlic for about 30
seconds.
Stir in the rice, bouillon granules and water and bring to a boil.
Reduce the heat to low and simmer, covered for about 10 minutes.
Stir in the mushrooms, red peppers, green onions, lemon zest, salt and
pepper and simmer, covered for about 10 minutes.
Stir in the pecans and remove from the heat.
Serve with a garnishing of the lemon slices.
Servings per Recipe: 6
Timing Information:

Preparation 10 mins
Total Time 30 mins

Nutritional Information:

Calories 176.4
Fat 5.9g
Cholesterol 0.2mg
Sodium 486.4mg
Carbohydrates 27.8g
Protein 3.9g

* Percent Daily Values are based on a 2,000 calorie diet.

 CASHEWS, CHICKPEAS, AND
MUSHROOMS BROWN RICE (PILAF)
Ingredients
1 1/2 C. water
1/2 tsp salt
3/4 C. uncooked brown rice
3 tbsps butter
1 1/2 C. chopped onion
1 clove garlic, minced
2 carrots, sliced
2 C. fresh sliced mushrooms
1 C. chickpeas
2 eggs, beaten
freshly ground black pepper
1/4 C. chopped fresh parsley
1/4 C. chopped cashews
Directions
Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over
low heat.
Halfway through the rice’s cooking time, begin to stir fry your onions
in butter until tender then combine in: carrots and garlic and fry for 6
more mins.
Add the mushrooms and cook for 11 mins before adding the
chickpeas and frying for 2 more mins.
Cook your eggs in a pan after the rice is done and then add to them:
nuts, parsley, and pepper.
Combine the rice with the eggs and the veggies.
Serve everything topped with some soy sauce. Enjoy.
Amount per serving (4 total)
Timing Information:

Preparation 10 m
Cooking 1h
Total Time 1 h 20 m

Nutritional Information:

Calories 409 kcal

Fat 17.1 g
Carbohydrates 54g
Protein 12.5 g
Cholesterol 116 mg
Sodium 653 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN STYLE EGGPLANT I
Ingredients
1 eggplant
1 tsp vegetable oil
1 medium onion, chopped
2 roma (plum) tomatoes, chopped
1/4 tsp ground cayenne pepper
1/4 tsp salt
1/4 tsp pepper
4 sprigs chopped fresh cilantro

Directions
Turn on the broiler of your oven to low if possible.
Cook the eggplants for 6 mins under the broiler and turn them every 2
mins.
Now with a high setting cook the eggplants in the microwave for 6
mins or until soft.
Once the eggplants can be held peel off the skin and dice them into
large bitesize pieces.
Stir fry your onions in oil, then add the tomatoes and eggplants.
Add in pepper, salt, and cayenne then top with cilantro.
Cook for 2 mins.
Enjoy with rice.
Amount per serving (4 total)
Timing Information:

Preparation Cooking Total Time

15 m 15 m 35 m

Nutritional Information:

Calories 61 kcal
Fat 1.5 g
Carbohydrates 11.8g
Protein 2g
Cholesterol 0 mg
Sodium 152 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 INDIAN STYLE EGGPLANT II
Ingredients
1 eggplant
2 tbsps vegetable oil
1/2 tsp cumin seeds
1 medium onion, sliced
1 tsp chopped fresh ginger
1 large tomato - peeled, seeded and diced
1 clove garlic, minced
1/2 tsp ground turmeric
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
1/2 tsp salt, or to taste
ground black pepper to taste
1/4 C. chopped fresh cilantro

Directions
Turn on the broiler of your oven.
Cook the eggplants in under the broiler for 30 mins.
Turn them every 4 to 5 mins. Spray the eggplants with nonstick spray
before broiling.
Remove the flesh of the eggplants from the skin and cut everything
into pieces.
The skin can be thrown away.
Now toast your cumin in hot oil in a frying pan until brown.
Now add in: garlic, onions, and ginger and cook until everything is
soft.
Add in your tomatoes and the following spices: black pepper,
turmeric, salt, cumin, cayenne, and coriander.
Let the onions cook for 2 mins with the spices.
Now add your eggplants and stir fry them for 12 mins to let some of
the liquid cook out.
When serving add some cilantro.
Enjoy with rice.
Amount per serving (4 total)
Timing Information:

Preparation Cooking Total Time

15 m 50 m 1h5m

Nutritional Information:

Calories 119 kcal

Fat 7.4 g
Carbohydrates 13.4g
Protein 2.4 g
Cholesterol 0 mg
Sodium 300 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKPEA SOUP
Ingredients
2 tbsp olive oil
5 cloves garlic, minced
2 jalapeno peppers, minced
1 tsp ground caraway
1 tsp dried oregano
2 (14 oz.) cans chickpeas, drained and rinsed
2 (14 oz.) cans vegetable broth
2 C. water
5 tbsp fresh lemon juice
1/3 C. fresh cilantro, chopped
salt and pepper

Directions
In a large soup pan, heat the oil on medium heat and sauté the
jalapeños and garlic till golden brown.
Stir in the oregano and caraway seeds and sauté for a couple minutes.
Stir in the chickpeas, water and broth and simmer everything for
about 20 minutes.
Stir in the seasoning, cilantro and lemon juice and simmer everything
for about 5 minutes.
Amount per serving: 8
Timing Information:

Preparation 10 mins
Total Time 40 mins

Nutritional Information:

Calories 155.4
Fat 4.5g
Cholesterol 0.0mg
Sodium 298.7mg
Carbohydrates 24.3g
Protein 5.1g

* Percent Daily Values are based on a 2,000 calorie diet.

 BEASTY GARBANZO BURGERS
Ingredients
1 carrot (medium size grated)
1 garlic clove
1 (19 ounce) cans chickpeas
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
Salt & pepper
1 large egg
2 tbsps plain flour
Oil (for frying)
2 slices whole wheat bread (cut in round shapes)
1 tomato
1 red onion

Directions
Chop the garlic. Grate the carrot.
Get a food processor: Add the chickpea with spices, garlic, salt and
pepper. Pulse them several times until they become smooth. Add the
carrot, egg, and flour. Process them again.
Place a large skillet on medium heat. Heat the oil in it. Shape the
chickpea mix into 8 patties and cook them for 4 min on each side.
Toast the bread.
Assemble your burgers with the tomato and onion slices and your
favorite toppings. Serve them right away.
Enjoy.
Amount per serving: 8
Timing Information:

Preparation 10 mins
Total Time 25 mins

Nutritional Information:

Calories 127.6
Fat 23.2mg
Cholesterol 250.7mg
Sodium 22.6g
Carbohydrates 5.7g
Protein 100.4g

* Percent Daily Values are based on a 2,000 calorie diet

 CHICKPEAS BURGERS
Ingredients
2 tbsps olive oil
1 small yellow onion, chopped
1/2 small yellow bell pepper, chopped
1 (15 1/2 ounce) cans chickpeas, drained and rinsed (or 1 1/2 c.
cooked)
3/4 tsp salt
1/4 tsp fresh ground black pepper
1/4 C. wheat gluten flour
4 burger rolls

Directions
Place a large skillet on medium heat. Add 1 tbsp oil in it. Stir in the
onion pepper and cook them for 6 min. Place the mix aside to lose
heat.
Get a food processor: Add the onion mix with chickpeas, salt, and
pepper. Process them until they become smooth. Stir in the flour and
combine them well. Shape the mix into 4 burgers.
Place a large skillet on medium heat. Heat in it 1 tbsp of olive oil Add
the burgers and cook them for 6 min on each side.
Assemble your burgers with your favorite toppings. Serve them right
away.
Enjoy.
Amount per serving: 4
Timing Information:

Preparation 30 mins
Total Time 40 mins

Nutritional Information:

Calories 397.5
Fat 10.6g
Cholesterol 0.0mg
Sodium 1078.0mg
Carbohydrates 58.8g
Protein 117.1g

* Percent Daily Values are based on a 2,000 calorie diet

 BURGERS WITH LEMON SAUCE
Ingredients
1 (15 ounce) cans cannellini beans (drain liquid) or 1 (15 ounce) cans
chickpeas (drain liquid)
1 egg
1 onion
Approximately 1/2 C. breadcrumbs, crushed crackers or flour
1 tbsp minced garlic
Salt and pepper
1 tbsp cumin (optional)
Nonstick cooking spray
SEASONINGS (FEEL FREE TO MIX AND MATCH)
Curry powder
Garam masala
Smoked paprika
Minced chipotle pepper
Cayenne
Oregano
Cheese
SAUCE
1/4 C. mayonnaise
2 -3 tbsps lemon juice
1 tbsp garlic powder or 1 tbsp minces garlic
1 chipotle pepper, minced (optional)
Directions
Get a small bowl: Add the sauce ingredients. Whisk them well. Place
the sauce in the fridge.
Get a food processor: Add the garlic, onion bean and seasonings mix.
Pulse them several times until they become finely chopped.
Add the breadcrumbs with egg and flour. Mix them well. Shape the
mix into 4 burgers.
Place a large skillet on medium heat. Heat the sesame oil in it. Add
the burgers and cook them for 8 min on each side. Assemble your
burgers with the lemon sauce and your favorite toppings.
Serve them right away.
Enjoy.
Amount per serving: 4
Timing Information:

Preparation 10 mins
Total Time 15 mins

Nutritional Information:

Calories 246.9
Fat 6.5g
Cholesterol 56.6mg
Sodium 1130.1mg
Carbohydrates 35.9g
Protein 112.8g

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKPEA LETTUCE WRAPS
Ingredients
2 (14 oz.) cans chickpeas, drained and rinsed
1 tbsp chili sauce or sriracha
2 tbsp hoisin sauce
1 tbsp low sodium soy sauce
1 tbsp olive oil
2 tbsp rice vinegar
1/2 tbsp sugar
1 tsp red pepper flakes
1 tbsp hot sauce
1/2 C. chopped basil
6 -8 lettuce leaves, Bibb

Directions
Get a blender: Place in it the chickpeas and pulse them several times
until they become chunky.
Place a large skillet over medium heat. Heat in it 1 tbsp of olive oil.
Cook in it the chunky chickpeas for 4 min while stirring all the time.
Stir in the chili and hoisin sauce with soy sauce, rice vinegar, sugar,
red pepper flakes, hot sauce, a pinch of salt and pepper.
Lower the heat and let them cook for 12 min. Stir in the basil leaves
and cook them for 1 min.
Spoon the chickpea mixture into the lettuce wraps. Serve them right
away.
Enjoy.
Servings per Recipe: 6
Timing Information:

Preparation 5 mins
Total Time 15 mins

Nutritional Information:

Calories 202.0
Fat 4.0g
Cholesterol 0.1mg
Sodium 615.5mg
Carbohydrates 34.9g
Protein 7.3g

* Percent Daily Values are based on a 2,000 calorie diet.

 CHICKPEA WRAPS
Ingredients
3 tbsp vegetable oil
2 C. onions, diced
5 garlic cloves, minced
1/2 chili pepper, seeded and diced
fresh ginger, peeled and minced
3 tbsp curry powder
1 tsp ground cumin
1/4 tsp cayenne
1/4 tsp ground turmeric
1 tsp salt
2 (15 oz.) cans chickpeas, drained and rinsed
whole wheat tortilla
hot sauce
red onion, diced
cucumber, diced

Directions
Place a deep pan over medium heat. Heat in it the oil.
Cook in it the onion for 9 min. Stir in the garlic, chili pepper, and
ginger. Cook them for 3 min.
Stir in the spices and cook them for 1 min. Stir in the chickpeas with 3
C. of water.
Cook them until they start simmering. Lower the heat and let them
cook until the mixture becomes thick for about 1 h.
Heat the tortilla in the microwave for few seconds. Transfer it to a
serving plate.
Spoon the chickpea mixture into the tortilla. Top it with some hot
sauce, onion, and cucumber.
Fold the tortilla over the filling burrito-style then serve it.
Enjoy.
Servings per Recipe: 8
Timing Information:

Preparation 10 mins
Total Time 1 hr 20 mins

Nutritional Information:

Calories 200.6
Fat 6.7g
Cholesterol 0.0mg
Sodium 612.4mg
Carbohydrates 30.2g
Protein 6.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 SPICY TOMATO CHICKEN
Ingredients
1 (3 pound) whole chicken, cut into 8 pieces
1 tsp ground turmeric
salt to taste
1/4 cup dried red chili peppers
3 fresh red chili pepper, finely chopped
4 cloves garlic, minced
1 red onion, chopped
1 (3/4 inch thick) slice fresh ginger root
2 tbsps sunflower seed oil
1 cinnamon stick
2 whole star anise pods
5 whole cloves
5 cardamom seeds
2 tomatoes, sliced
2 tbsps ketchup
1 tsp white sugar, or to taste
1/2 cup water

Directions
Coat chicken with turmeric powder and salt, and set it aside for later
use.
Put dried red chili peppers in hot water until you see that it is soft.
Put softened dried chili, garlic, fresh red chili peppers, onion, and
ginger in a blender and blend it until you get a paste.
Cook chicken in hot oil until you see that it is golden from all sides
and set it aside.
Now cook chili paste, cinnamon, cardamom seeds, star anise, and
cloves in the same pan for few minutes before adding chicken and
water into it.
Add tomatoes, sugar and ketchup, and bring all this to a boil before
turning down the heat to medium and cooking for another 15 minutes.
Serve.
Servings per Recipe: 4
Timing Information:
Preparation Cooking Total Time
20 mins 35 mins 55 mins

Nutritional Information:
Calories 462 kcal
Carbohydrates 15.4 g
Cholesterol 92 mg
Fat 29.7 g
Fiber 3.3 g
Protein 33.6 g
Sodium 183 mg
* Percent Daily Values are based on a 2,000 calorie diet.
 SPICED CARDAMOM WAFFLES
Ingredients
1 1/2 C. flour
1 1/2 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt, rounded
1 tsp ground cardamom
1 C. whole milk
1 C. sour cream
1 tsp pure vanilla extract
1 tbsp mild honey
2 large eggs
3 tbsp unsalted butter, melted
powdered sugar

Directions
Set your waffle iron and lightly, grease it.
In a bowl, add the flour, baking soda, baking powder, cardamom and
salt and mix well.
In a separate bowl, add the remaining ingredients and beat until well
combined.
Add the flour mixture and mix until just blended.
Add desired amount of the mixture in waffle iron and cook as
suggested by the manufacturer.
Repeat with the remaining mixture.
Enjoy with a dusting of the powdered sugar.
Servings per Recipe: 4
Timing Information:

Preparation 5 mins
Total Time 30 mins

Nutritional Information:

Calories 452.3
Fat 24.8g
Cholesterol 151.9mg
Sodium 627.7mg
Carbohydrates 45.7g
Protein 11.2g

* Percent Daily Values are based on a 2,000 calorie diet.

 BREADED MANGO PUDDING
Ingredients
6 slices white bread, torn into small pieces
2 mangos - peeled, seeded, and diced
1/4 C. white sugar
3 eggs, lightly beaten
2 C. milk
1 1/2 tsp vanilla extract
1 1/2 tsp ground cardamom
2 tbsp butter

Directions
Set your oven to 350 degrees F before doing anything else and grease
an 11x9-inch baking dish.
In a bowl, add the mango and bread pieces and toss to coat and
transfer into the prepared baking dish.
In a bowl, add the milk, eggs, sugar, cardamom and vanilla and beat
till well combined.
Place the egg mixture over the mango mixture and cook everything in
the oven for about 45-50 minutes.
Amount per serving (8 total)
Timing Information:

Preparation 15 m
Cooking 45 m
Total Time 1h

Nutritional Information:

Calories 194 kcal

Fat 6.7 g
Carbohydrates 27.9g
Protein 6.1 g
Cholesterol 82 mg
Sodium 201 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 REAL CHICKEN SHAWARMA
Ingredients
1 tbsp ground coriander
1 tbsp ground cumin
1 tbsp ground cardamom
1 tbsp chili powder
1 tbsp grill seasoning
1 tsp smoked paprika
1/2 tsp ground turmeric
1 lemon, juiced, divided
1 large clove garlic, minced
5 tbsps extra-virgin olive oil, divided
4 (6 oz.) skinless, boneless chicken breast halves
1 large onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
salt and ground black pepper to taste
1 1/2 C. Greek yogurt
1/4 C. tahini
1 tsp extra-virgin olive oil
4 pita bread rounds

Directions
Set your outdoor grill to high heat and grease the grill grate.
In a large bowl, add spices, garlic, 1/2 of lemon juice and 3 tbsps of
oil and mix till a paste forms.
Add the chicken breasts and coat with paste generously.
Cook on the grill for about 12 minutes, flipping once half way or till
desired doneness.
Place the chicken breasts onto a plate and let them cool and then cut
into thin slices.
In a large skillet, heat 2 tbsps of oil on medium heat and sauté the bell
peppers and onion with salt and black pepper for about 5 minutes.
In a bowl, mix yogurt, tahini, remaining lemon juice, 1 tsp of oil and
salt.
Cook the pita on grill for about 1 minute per side or till lightly
charred.
Divide chicken and bell pepper mixture over pita breads evenly.
Serve with a topping of tahini yogurt.
Amount per serving (4 total)
Timing Information:

Preparation 20 m
Cooking 20 m
Total Time 45 m

Nutritional Information:

Calories 737 kcal

Fat 39.6 g
Carbohydrates 46.4g
Protein 49.1 g
Cholesterol 114 mg
Sodium 1133 mg

* Percent Daily Values are based on a 2,000 calorie diet.

 CARDAMOM CINNAMON PUFF PASTRY
COOKIES
Ingredients
1/4 C. white sugar
1 sheet frozen puff pastry, thawed
1 tbsp butter, melted
1/3 C. white sugar
3/4 tsp ground cinnamon
1/8 tsp ground cardamom
water

Directions
Set your oven to 375 degrees F before doing anything else and line a
baking sheet with parchment paper.
Spread 1/4 C. of the sugar over a smooth surface.
Unfold the puff pastry over sugar and roll out to a 15x10-inch
rectangle.
In a bowl, mix the remaining sugar, cinnamon and cardamom.
Coat the pastry with the melted butter evenly and top with the
cinnamon mixture evenly.
Starting from the long edge of the pastry, roll pastry tightly around
filling, stopping in the middle.
Repeat with the opposite edge, meeting the first roll.
With your wet fingers press gently so the two rolled edges stay
together.
Refrigerate for about 5-10 minutes.
Cut the pastry into 1/4-inch slices and place onto prepared baking
sheet in a single layer about 1-inch apart.
Cook everything in the oven for about 12 minutes.
Amount per serving (24 total)
Timing Information:

Preparation 20 m
Cooking 15 m
Total Time 1h

Nutritional Information:

Calories 79 kcal
Fat 4.3 g
Carbohydrates 9.5g
Protein 0.7 g
Cholesterol 1 mg
Sodium 28 mg

* Percent Daily Values are based on a 2,000 calorie diet.