Tofu bowls

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Vegan, and deliciously flavorful, this tofu bowl is worth skipping takeout for.

Servings: 4 bowls

Ingredients

  • 14 ounce package extra firm tofu
  • 2 tablespoons cornstarch
  • 3 Tbsp toasted sesame oil
  • Marinade:
  • 1/2 cup tamari (or soy sauce if not gluten-free)
  • 1/4 cup rice vinegar
  • 1 Tbsp garlic, finely minced
  • 1 Tbsp ginger, grated 
  • 2 Tbsp ketchup
  • 2 Tbsp maple syrup (optional)
  • 1 Tbsp Sriracha hot sauce (optional if you don’t like it spicy)
  • For the bowls
  • 1 lb broccoli chopped and steamed
  • 1 cup carrot sticks
  • 1 red pepper, cut into thin slices
  • 1/2 cup radish, cut into thin rounds and marinated in 2 tablespoons rice vinegar and 1 tablespoon sugar
  • 1 cup edamame, steamed
  • 1 cup cucumber, chopped into small cubes or circles
  • 2 green onions, thinly sliced
  • 2 cups white or brown rice, cooked (optional)
  • 2 tablespoons sesame seeds
  • Spicy mayo sauce – combine 2 parts vegan mayo to 1 part sriracha. 

Method

  • Drain the tofu by pressing down on it gently between two paper towels, to get rid of the liquid. Cut tofu into 2 x 1/4-inch slices and set aside and toss in a bowl with cornstarch.
  • In a mixing bowl, mix the ingredients under the marinade list to create the marinade.
  • Now gently add the tofu to the marinade, and stir gently to coat the tofu on all sides with the marinade. You can set it aside for 15 minutes or longer in the fridge.
  • Add the sesame oil to a frying pan. When oil is hot, add the tofu and fry. Let the tofu cook for 2-3 minutes on each side until golden brown. 
  • Serve hot in bowls layered with rice (optional), vegetables, tofu and sprinkled with the sesame seeds. Drizzle with the spicy mayo sauce.

Butternut Squash Mash (Bharta)

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Washington DC has some great restaurants but it almost seems like if you don’t make a reservation, you are out of luck. Having been told our wait times were closer to an hour at several places, my colleague and I finally stumbled on an Indian restaurant with outdoor seating. Outdoors in 45F weather didn’t sound appealing but we checked out the enclosed tent and with a space heater right next to us, it wasn’t so bad after all.  And I am glad we took the chance, as we had this finger-licking butternut squash bharta (mash) dish. This dish is a take on the traditional Indian dish of baingan (eggplant) bharta. Not too spicy, with hot garlic naan, it was the perfect meal for a damp, cold winter day.

So, I had to make this dish at home. Try it out – grab some hot chapatis or naans to scoop it up with it and you won’t be disappointed.

Servings: 4

Ingredients:

  • 2 tablespoons olive oil
  • 5 cups diced butternut squash (about 2 pounds)
  • 1/4 teaspoon black mustard seed
  • 1/2 teaspoon cumin seeds
  • 1 large red onion diced fine
  • 2 inch piece of ginger diced fine
  • 6 large garlic cloves diced fine
  • 2 large tomatoes chopped
  • 2 small green chilli’s, chopped
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1/2 teaspoon sugar
  • 1/4 cup chopped fresh cilantro
  • Juice of 1 large line
  • Salt, to taste
  • 1/3rd cup water

Air fryer Method:

  1. Switch the ninja foodi to the saute mode
  2. When hot, add in the oil and heat it. When the oil is hot, add in the mustard and cumin seeds, allowing it to splutter
  3. Add in the onions, ginger and garlic, frying them well for 3-4 minutes
  4. Add in the tomatoes and continue to fry until the tomatoes have softened – about a minute
  5. Stir in the coriander powder, red chili powder, garam masala, green chilli, salt and sugar
  6. Add the butternut squash and water
  7. Close the pot with its lid. Press the pressure cook button and cook on high pressure for 8 minutes. Let the pressure release naturally for 5 minutes and then do a quick release
  8. Now slowly open the pot, press saute and then mash the cooked squash with a potato masher
  9. Let it simmer on saute mode for 6 to 8 minutes until the excess water evaporates and bharta becomes little dry
  10. Switch the foodi/instant pot off and garnish with lime juice and cilantro
  11. Serve the bharta with chapatis or naan

Oven and stove top method:

  1. Preheat oven to 350° F. Use a sharp knife to halve the squash lengthwise and scoop out seeds with a spoon. Rub the cut sides of squash with one tablespoon oil and season with salt. Place cut side down on an unlined baking sheet and roast for 60-75 minutes
  2. Remove from oven and scoop the flesh into a bowl. Mash with potato masher until smooth and set aside
  3. In a large vessel, add the remaining oil. When hot, add in the oil and heat it. When the oil is hot, add in the mustard and cumin seeds, allowing it to splutter
  4. Add in the onions, ginger and garlic, frying them well for 3-4 minutes
  5. Add in the tomatoes and continue to fry until the tomatoes have softened – about a minute
  6. Stir in the coriander powder, red chili powder, garam masala, salt and sugar
  7. Add in the squash and stir well. Garnish with cilantro and lime juice
  8. Serve with chapatis, or naans

Cluster beans (gawar)

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A simple, healthy dish made with cluster beans or gawar phali as it’s commonly known in India.

Cluster Beans are a legume, also known as gavar, gawar, or guvar beans, often available in fresh and frozen forms at an Indian grocery store. Not only is it high in fiber, it is said to help with resolving anemia issues and building stronger bones. Why not give this simple recipe a try and add this recipe to your list of side dishes?

Time: 20 minutes Servings: 4

Ingredients

  • 300 grams gawar phali / cluster beans
  • 1 small onion, diced fine
  • 1 tablespoon oil
  • 1 teaspoon carrom seeds (ajwain)
  • 2 tomatoes, finely diced
  • 3 pods garlic, minced
  • 1 teaspoon ginger, finely minced
  • 1/2 teaspoon haldi (turmeric) powder
  • 1/2 teaspoon red chili powder
  • 1 teaspoon dhania powder (coriander)
  • 2 tablespoon coriander leaves chopped (hari dhania)

Method:

  • In a pan, heat the oil. Add the carrom seeds and let it splutter, and then add the onion, ginger and garlic. Cook till the onions are translucent.
  • Add the tomatoes, chili powder, coriander powder, and turmeric powder. Saute on medium flame, until the tomatoes are mushy.
  • Add salt to taste, one-third cup water, cover and cook on medium flame for about 12 minutes. Remove the lid and sprinkle the coriander leaves.
  • Serve hot with chapatis

Mushroom, Spinach and Black Bean Quesadillas

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When you want a healthy and yet quick meal or a snack on-the-go, these quesadillas are a great option. A mix of spinach, corn, mushrooms, black beans, onions, and creamy avocado makes for a filling, delicious vegetarian meal. And if you’re craving meat, just add some shredded chicken to the mix.

Servings: 4 quesadillas Cook and prep time: 20 minutes

Ingredients:

  • 1 tbsp Olive Oil
  • 3 cloves Garlic, minced
  • 1 large Red Onion, diced
  • 1/2 tsp Red Pepper flakes
  • 8 oz Baby Bella mushrooms, thinly sliced
  • 3 cups fresh Spinach
  • 1/2 cup frozen Corn
  • 1/2 cup cooked Black Beans
  • 2 large Avocados, removed from shell and thinly sliced
  • 2 cups shredded cheddar or mozzarella cheese
  • 4 medium Tortillas (I use whole wheat although flour tortillas are usually tastier but less healthy)
  • Salt to taste
  • Salsa, for serving
  • 2 cups shredded chicken, optional (for when you want a non-vegetarian option)

Method:

  • In a pan, heat the Olive oil
  • When oil is hot and shimmering, add in the garlic and red pepper flakes. Stir and add in the onions, stir occasionally while the onions turn translucent.
  • Add in the sliced mushrooms. Fry the mix, stirring occasionally, until the mushrooms are tender and caramelized, and the water from the mushrooms in the pan has dissipated – approximately 3-4 minutes
  • Add in the spinach, black beans and corn. Cook till spinach has wilted. Sprinkle salt, stir and keep aside
  • Lay out the four tortillas on plates
  • Cover a half of each tortilla by distributing the 1 cup of cheese across the tortillas
  • Distribute equally the spinach, corn, black beans, and mushroom mix over the cheese
  • Layer the mix with equal amounts of avocado slices and sprinkle the remaining cup of cheese evenly over it, as well
  • Fold tortilla into half by pressing the empty half of the tortilla over the toppings
  • Heat a medium/large size skillet. When skillet is hot, place the folded tortilla in the skillet. Cook on both sides for a total of 4 mins, flipping half-way through
  • Before serving, cut the quesadillas into 3 equal sizes
  • Serve hot with a side of salsa
  • Enjoy!

Tuvar Dal (Pigeon-Pea lentils)

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While growing up, dal, or lentils, was a staple part of a meal. Tuvar dal, moong daal, chana dal, it didn’t matter. There were so many different recipes, and all were so nutritious and delicious. When you were sick, you had a simple dal soup, and on occasions, you had some more complex recipes. This recipe is a staple in our home. It’s flavorful and can be just had with rice. On some days, the perfect accompaniment to dal and rice is fried fish, stuffed with red masala…..but more on that fried fish later!

Prep time: 10 minutes Cooking time: 15 minutes Total Time: 25 minutes

Servings: 4

Ingredients:

  • 1 tbsp vegetable oil
  • 3/4 cup tuvar/tur dal rinsed
  • 3/4 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 large tomato, chopped into small pieces
  • 1 medium onion, diced fine
  • 1 tsp minced ginger
  • 1 tbsp minced garlic
  • 1 tsp turmeric powder
  • .5 tsp red chili powder
  • .5 tsp garam masala powder
  • .5 tsp cumin powder
  • 1 tsp coriander powder
  • 1/4 cup chopped fresh coriander leaves
  • Salt, to taste
  • Optional: 1 tsp lime juice

Method:

  • In a pressure cooker, or Ninja Foodi or Instant Pot (both on sear setting) heat oil
  • When oil is hot, add the cumin seeds and mustard seeds, they will splutter
  • Add in the onion, ginger and garlic and fry for 2 minutes until onions are soft and translucent
  • Add in the tomato and fry for 2 minutes
  • Add in the dry powders and stir for another minute
  • Add in the dal and 2.5 cups of water along with the salt
  • Put the pressure cooker lid on (for Foodi or Instant Pot, turn setting to Pressure cook and put timer to 16 minutes)
  • Pressure cook for 16 minutes
  • When done, wait until the lid can be safely removed. You can change the consistency of the daal by adding more water
  • Stir in the cilantro leaves (and lime juice, if using) and serve with rice or chapatis

Sesame Garlic Bok Choy

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A delicious, crisp vegetable that comes together in minutes. Bok Choy, a Chinese cabbage, can be braised, stir-fried or roasted. You can eat all of it, which reduces prep work. It has a crisp texture with a slightly nutty flavor.

Bok choy is 90% water, negligible fat and full of vitamins A, C and beta carotene. Pair it with soy sauce, sesame seeds, chili flakes, ginger and garlic, and you have a flavorful side on the table.

Sometimes bok choy is harvested when not yet mature and sold as baby bok choy. It’s usually 3-6 inches in length, sweeter and can be cooked whole.

Servings: 4

Ingredients

  • 1.5 lb baby Bok Choy (quartered or halved)
  • 1 small White Onion (diced fine)
  • 2 tbsp Sesame Oil
  • 1 tsp Sesame Seeds
  • 1 tsp Red Pepper flakes
  • 2 tbsp Soy Sauce
  • 5 large Garlic cloves (minced)
  • 1 tsp Ginger (minced)

Method:

To clean Boy Choy: Under running water, rub off any dirt from the leaves and especially at the bottom of the stalks. Chop the boy choy into quarters or halves. Place them in a bowl until you are ready to cook.

To cook: In a large skillet, heat the sesame oil. Add the garlic and red pepper flakes and cook for 10 seconds. Add in the onions, and ginger and cook over high heat until fragrant, 20 seconds. Add the bok choy and stir-fry until the leaves start to wilt, 2 minutes. Add in the soy sauce and sesame seeds. Stir for about 20 seconds. Remove the bok choy from the heat and serve.

Vegan African Chickpea, Spinach, Sweet Potato and Peanut Stew

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This chickpea, spinach and sweet-potato stew is a soothing, African-inspired, gluten-free and vegan dish that is oh so delicious and comforting served with plain white rice! Seasoned with spices and a rich tomato broth that is made creamy with peanut butter, it’s oozing with goodness and you won’t even notice there’s no meat in this dish. I took this dish to a pot-luck and made it for parties at home and each time, guests loved it and asked for the recipe.

This recipe has instructions for making this on the stove, a slow cooker or the Instant Pot.

Prep Time: 15 minutes Cook Time: 4 hours Total Time: 4 hours 15 minutes  Servings: 6 servings

Ingredients

  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 1 tbsp ginger, finely chopped
  • 2 small yellow onions, diced
  • 2 medium-sized sweet potatoes, diced into 1/2 inch cubes
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 tsp red chili powder
  • 1 tsp salt
  • 2 cups vegetable broth
  • 1/3 cup peanut butter (smooth or chunky but make sure it’s natural and no sugar added)
  • 1 28oz can crushed tomatoes
  • 1 can chickpeas, drained and rinsed (alternatively, soak 3/4 cup chickpeas overnight and pressure cook for 15 minutes)
  • 1 red pepper, chopped
  • 2 cups spinach, chopped (alternatively, collard greens or kale also work well)
  • salt, optional and as desired
  • 1/4 cup chopped peanuts (for garnish)
  • 1/2 cup chopped cilantro (for garnish)
  • 3 cups cooked basmati rice (optional side)

Method:

  • Slow cooker:
    • Add all ingredients to slow cooker except for spinach, red pepper, cilantro, peanuts and rice. Cook on high for 4 hours, or low for 8 hours
    • When ready, stir in spinach and red pepper and cover
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro
  • Instant Pot:
    • Add all ingredients to Instant Pot except for spinach, red pepper, cilantro, peanuts and rice
    • Cook on high pressure for 2 minutes and then do a quick release of the pressure
    • Remove lid, and stir in red pepper and spinach
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro
  • Stove top:
    • Heat the olive oil in a large pot
    • Sauté the onion, garlic and ginger over medium heat for 2-3 minutes, or or until the onion becomes soft and translucent
    • While the onion, ginger, and garlic are sautéing, peel and dice the sweet potato into 1/2-inch cubes. Add the sweet potato cubes, curry powder, red chili powder, and cumin powder to the pot and continue to sauté for about 5 minutes
    • Add the crushed tomato, peanut butter, chick peas, and vegetable broth to the pot. Stir until the peanut butter and tomato paste have mostly dissolved into the broth. Place a lid on the pot and turn the heat down to medium-low and allow it to simmer for 15-20 minutes, or until the sweet potatoes are very soft
    • While the sauce is simmering, wash and then cut the spinach into 2 inch wide strips
    • Once the sauce has simmered for 15-20 minutes and the sweet potatoes are very soft, stir in the spinach and red pepper
    • Finally, taste the sauce and add salt, if desired
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro

Pesto Cavatappi (Noodles & Company copycat)

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We happened to stop at Noodles & Company for lunch with friends and Sophia ordered Pesto Cavatappi. She loved it so much, that we had to try and replicate it at home. We’ve made this recipe without meat, with chicken and even ground turkey. Each time, it was delicious. A quick, easy to make recipe, that’s been a hit with kids and adults.

Servings: 6 as main course

Ingredients:

Some ingredient considerations:

  1. Cavatappi – options include rotini, macaroni, or whatever pasta you have on hand
  2. Dry white wine – instead of wine, you can add more chicken broth, or if you are going vegetarian, vegetable broth
  3. Greek yogurt – while the original recipe calls for heavy whipping cream, I use Greek yogurt as a healthier alternative
  • 1 pound cavatappi pasta or other small pasta (see note 1 above)
  • 1/2 tsp salt
  • 1 tbsp olive oil
  • 4 ounces mushrooms diced
  • 1 large tomato diced
  • 1/2 chicken or vegetable broth
  • 1/4 cup dry white wine (see note 2)
  • 1/2 cup Greek yogurt (see note 3)
  • 1 cup basil pesto
  • 1 cup shredded Parmesan cheese
  • Freshly ground pepper, to taste

Method:

  • In a large pan, bring 4 quarts of water with salt to boil. Add pasta and cooks until al dente, about 8-10 minutes. Drain well.
  • Meanwhile, heat oil in a pan over medium heat. When hot, add mushrooms. Cook for about 5-6 minutes, until the liquid is released and almost dry
  • If adding meat, add it now and cook, stirring occasionally. For ground turkey, cook over medium heat, stirring to break up clumps, until no longer pink, 3 to 5 minutes
  • Add tomatoes and cook for about 3 minutes
  • Stir in the broth, wine, and bring to a boil; stir in the yogurt, reduce heat to medium and cook until the sauce has thickened slightly, about 4 minutes
  • Add pesto and stir until heated through, about 2 minutes
  • Add pasta and toss until uniformly coated in the sauce
  • Turn off the stove
  • Serve while hot and garnish with Parmesan cheese and fresh, ground pepper