Black-eyed Pea, Green Pea, and Rice Salad

1 c Carrot; diced, 1/4"
1 c Peas
1/2 c Lemon juice
2 tb Water
2 tb Mustard
1 tb Tabasco sauce
1 cn Blackeyed peas
1 1/2 c Rice; uncooked
1/2 c Celery; diced, 1/4"
1/2 c Green onion
1/2 c Onions; diced
1 tb Parsley
1 ts Thyme


Cook rice. Cool as much as possible before combining.

Bring medium saucepan half full of water to a boil. Add carrots and boil, uncovered for 2 minutes. Add peas and boil for 1 minutes. Drain and rinse with cold water. Set aside.

Whisk lemon, water, mustard and hot pepper sauce in large bowl until well-blended. Add black-eyed peas, cooked rice, carrots, peas, celery, onion, parsley and thyme. Mix well. Let stand at least 20 minutes.

Bean Salad

Green beans, French cut, 16 oz bag
1 cn Black eyed peas (16 oz)
2 lg Ripe tomatoes; chopped
1/2 c Parsley; chopped
4 Scallions; chopped
Juice of 2 lemons
1 tb Vegetable oil
Salt and pepper to taste


Steam and drain the green beans and allow them to cool completely. Drain and rinse the black eyed peas. Combine all ingredients and mix well. May be served chilled.

Mango Black Bean Salad

1 15 ounce can of black beans
Lime Juice, .25 cup
Salsa, 2 tbsp
Wild Rice, .5 cup
Mangos, 2 fruit without refuse
Salt, .75 tsp
Pepper, black, .5 tsp
Olive Oil, 3 tbsp
1 cup green onion sliced thinly
3 Tbsp chopped cilantro



Directions
mix all ingredients in a big bowl

Number of Servings: 6

Simple Lentil Loaf

Ingredients:
2 cups cooked lentils
1 cup quick oatmeal
1/2 cup onion, chopped
1 clove garlic, minced
2 cups tomato sauce
1-1/2 teaspoon Italian herb seasoning

Directions:
Preheat oven to 350 degrees. Combine all ingredients and salt and pepper to taste in a bowl. Mix thoroughly and press mixture into a lightly oiled loaf pan. Bake 50 minutes or until Simple Lentil loaf is cooked through.

Shredded Zucchini and Chickpeas over Polents

1 1/2 pounds zucchini (about 3 medium), ends trimmed and cut crosswise into 2" pieces
1 heaping teaspoon of kosher salt
3 cloves garlic, sliced thinly
1⁄2 teaspoon olive oil, divided
Cooking spray
1 15-ounce can of chick peas, drained and rinsed
1 scant cup of marinara sauce (NOTE: I used my homemade stash, but feel free to substitute what you've got.)
1 package of pre-made sundried tomato polenta, cut into 1⁄4" rounds (NOTE: I was super lazy, and bought the pre-made, fat-free stuff. You could also easily make your own.)
2 ounces of grated goat gouda (NOTE: I used Arina brand goat gouda.)
Salt and pepper to taste

1) Shred zucchini on the largest setting of a box grater. Toss with a heaping teaspoon of salt, place in a colander set over a bowl, and allow to drain, 15-30 minutes. Squeeze out as much liquid as possible.

2) Coat a non-stick pan with 1⁄4 teaspoon of the oil with several sprays of cooking spray, and heat over a medium heat. Add the garlic and sauté until aromatic and starting to browned, about 30 seconds. Add the zucchini, stir, and cook through, about 6-7 minutes.

3) Add chickpeas, and cook through, 1-2 minutes. Add sauce and saute until heated through, about 3-4 minutes. Transfer the mixture to a separate bowl, and season with salt and pepper.

4) Wipe out the pan, and heat the remaining oil over a medium heat. In several batches, add the polenta rounds, and sauté until just browned (roughly three minutes per side). In the center of each plate, arrange four polenta rounds so that their sides are touching (or in a "diamond" pattern). Top with a light coating of gouda. Mound the zucchini mixture on top, and sprinkle with additional gouda.

Curried White Bean Sandwich Spread

3/4 c Water
1 Onion; finely chopped
1 c Diced celery
1 Green bell pepper; diced
1/2 c Diced carrot
2 Cl Garlic; minced
2 1/2 ts Curry powder
1/2 ts Ground cumin
1 tb Soy sauce
3 c Cooked white beans


Place the water in a saucepan and add all of the vegetables and the garlic. Cook, stirring occasionally, for 15 minutes. Stir in the curry powder, cumin, and soy sauce, and mix well. Remove from the heat. Add the beans; mix well. Place the mixture in a food processor or blender and process briefly until chopped but not pureed. Chill.

Kale And Parsnips

1 c Onions, halved & sliced
1 c Parsnips, halved & sliced
1 tb Corn oil
1 c Water
2 tb Ginger, minced
1 qt Kale, veins removed & cut into bite-sized pieces


Saute the onions and parsnips in oil for about 5 minutes, stirring occasionally to prevent burning. Add the water and ginger. Cover and simer for 4 to 5 minutes. Add the kale and continue cooking 4 to 5 minutes longer. Stir occasionally but keep the saucepan covered otherwise. Serve hot.

Celery and Mushroom Salad

10 ribs celery, washed & thinly sliced
1/4 lb. white mushrooms, washed & sliced
1/2 c. grated Parmesan or Romano cheese
3/4 c. olive oil
Juice of 1 lemon
Salt & pepper to taste (optional)


Toss all together and marinate at least 1 hour before serving.

Chickpeas Italiano

1 tb Vegetable oil + 1 tsp
1 1/2 c Onions; chopped in large chunks
1 1/2 c Green pepper; chopped in large chunks
2 Garlic cloves; finely chopped
1 lb Chick peas, canned; rinsed, drained
1 lb Tomatoes, canned, undrained; chopped
8 oz Tomato sauce, salt free or regular
1/2 ts Oregano
1/2 ts Basil


Heat oil in a large nonstick skillet over medium heat. Add onions, green pepper and garlic. Cook until onions are lightly browned, 10 to 15 minutes.

Add remaining ingredients, mixing well. Cover, reduce heat to low, and cook 20 minutes.

Spoon over noodles or rice.

Chickpea-Zucchini Curry

2 tb Safflower Oil
Sm Onion, chopped (1/4 cup)
Clove Garlic, minced
1 1/2 c Sliced Mushrooms (4 oz)
2 x Med Zucchini, sliced
Lg Tomato, cubed
15 oz Can Chick peas,drained(1.5 c
6 oz Can Tomato paste (2/3 c)
2 ts Curry powder, to taste
1 c Water
1/4 ts Black pepper

Boil a large pot of water; cook pasta until al dente. While pasta is cooking, heat oil in a saucepan. Add onion, garlic, mushrooms, and zucchini. Saute until zucchini is tender but not mushy. Stir in remaining ingredients and cook over medium heat, covered, for about 8 minutes. When pasta is done, drain well. Spoon vegetables over pasta. Garnish with scallion curls. VARIATIONS: - add 1-2 t finely minced gingerroot; saute with vegetables

Mung Dhal Soup

3 cups split mung dal (although non-split is also ok) dried, not canned.
18 cups water (4.5 litres)
1 1/2 tsp tumeric
3 tsp ground coriander
6 tsp minced fresh ginger
3 tsp fresh hot green chili, minced (or 2 1/2 tsp dried red chili)
3 tbsp ghee or oil
5 tsp cumin seeds
1 tsp asafoetida powder (also known as hing)
3 tsp salt
6 tbsp fresh parsley or coriander (cilantro), chopped



Directions
Serves 11 - approximately 2 cup serves.

1. Wash, drain mung beans.
2. Place beans, water, tumeric, ground coriander, ginger and chili in large saucepan and bring to full boil. Stir well. Reduce heat, cover with lid and simmer 60 minutes (or 90 if you have the time) or until beans are soft (and falling apart).
3. Heat ghee or oil over moderate heat. Saute cumin seeds until they turn brown then add asafoetida and saute for a few more seconds. Pour into hot dahl.
4. Add salt and remove dahl from heat, allowing to sit for 5 minutes.
5. Add freshed herbs and stir well. Serve.

Upkari - Mushroom Saute

Mushrooms, fresh, 450 grams (16ozs)
Mustard seed, .5 tsp
*Hot Chili Peppers, 1 pepper
Asafoetida / Hing powder, 0.25 tsp
Olive Oil, 1 1tsp

Actually, you preferrably need to use 1 tbsp ( or atleast 2 tsp) of olive oil but, it will remain at the bottom of the wok and you won't be consuming it.




Directions
Heat Olive oil in an iron wok or sauce pan. Drop the mustard seeds and be careful when they krackle, cover the pan. Drop the red hot ( dry) chili pieces in the oil and asafoetida, followed immediately by sliced mushrooms and 2 tbspoons of water, salt. Stir well , cover tight and cook on high heat till the water is all gone, about 5-8 minutes. Mushrooms give out water too and become very small. Lower the heat to medium and let the mushrooms brown in the olive oil. When done, remove from the wok without the oil - so yum!

Number of Servings: 3

Mushroom Mutter Sabji

1. Mushrooms, fresh, 2 cup, pieces or slices
2. Peas, frozen, 0.5 cup
3. Red Ripe Tomatoes, 1 cup, chopped
4. Onions, raw, 1 cup, chopped
5. Ginger Root, 1 tsp chopped
6. Garlic, 1 tsp chopped
7. Coriander seed, 1 tbsp
8. Turmeric, ground, 1/2 tbsp
9. Peppers, hot chili, red, fresh, 1 pepper chopped
10. Extra Light Olive Oil, 2 tbsp
11. Salt, 1 tsp



Directions
Process
1. Heat 2 tbsp oil in a pan , when hot add ginger garlic and Onion, saute till onions turn brown
2. Add tomatoes and fry till it turn into a paste
3. add mushrooms cut into cubes and peas
4. add salt, turmeric powder, hot chilli red pepper.
5.Mix well and allow to cook covered for 3-4 minutes till mushrooms turn tender.
garnish with coriander and serve hot with roti's or rice.

Spicy Carrot and Chickpea Tagine with Tumeric and Cilantro

4 Tbls Olive Oil
1 large yellow onion, chopped
4 garlic cloves
2 tsp tumeric
2 tsp cumin seeds, I used ground cumin
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tbsp honey
4 medium carrots, sliced on diagonal
Two 14 1/2 oz can chickpeas, drained
sea salt, to taste
2 Tbsp rosewater, I omitted
1 bunch cilantro, finely chopped
1 lemon, cut into wedges



Directions
Servings: 6

In a tagine or heavy casserole dish, heat oil over med-high. Add onion, garlic and saute til soft. Add tumeric, cumin, cinnamon, cayenne, black pepper, honey and carrots.
Pour in just enough water to cover base of the dish. Cover, reduce heat to low and cook 15 minutes.
Add chickpeas and toss. Add water, if needed. Cover and cook another 10 minutes. Season with salt, sprinkle with rosewater and scatter cilantro over top.
Serve with lemon wedges.

Not included in calorie content: I topped it with non-fat plain yogurt with minced cucumber which "cut" the spicy heat nicely.

Indian Tomato Soup

230 g vine ripened tomatoes
2 tbsps extra virgin olive oil
1 medium onion
1 green chili, finely chopped
3 cloves garlic
0.06 cup tomato puree (1 tbsp)
1 cube vegetable stock
1/2 tsp curry powder
1 tbsp coriander
4 cups water

1. Bring a large saucepan water to boil.

2.Cut an X in the bottom of each tomato and plunge them into boiling water for 30 seconds.

3.Remove tomatoes, place them in bowl of cold water for few seconds, then drain.

4.When cool enough, peel away loosened skin. Remove the cores from the tomatoes and coarsely chop the flesh.

5.Heat oil and add onion, chili and garlic and cook for 4 minutes, until soft.

6.Stir in the tomatoes and cook, stirring often for 5 minutes.

7.In a bowl, blend the tomato puree with the vegetable broth (cube and water) and add to saucepan. Add the curry powder and simmer for 7 minutes.

8.To serve ladle into warmed bowls and garnish with coriander

Garbanzo and Rice Salad

2 cups cooked brown rice
2 cups garbanzo beans
2 cups chopped green pepper
1 cup chopped or sliced tomato
1/2 cup chopped red onion
4 tbsps red wine vinegar
1/2 tsp dill


1.Mix all ingredients together and toss well.

Antipasti

1 large onion , peeled and quartered
1/4tsp curry powder
2 small tomato
1 whole eggplant , ends removed
1 sweet potatoes , small (optional)
2 medium zucchini
1 lb fresh mushrooms

Dressing
1 cooking spray (nonstick)
1 tsp extra virgin olive oil
2 tbsp dried basil
3 medium garlic cloves , peeled and finely minced
1 pinch salt and pepper (to taste)

Garnish
1 pinch fresh rosemary
1 pinch kosher salt



Directions
1 Slice vegetables and lay flat in a baking pan lined with parchment paper that has been sprayed with non-stick cooking spray. Spray vegetables with the non-stick spray.

2 Mix dressing by hand and spread on the vegetables. Bake covered at 400 degrees F until golden, about 15-25 minutes.

3 Uncover and bake until tender-crisp and serve. Garnish with a sprinkle of kosher salt and rosemary.

Mjeddrah - Indian Lentil and Vegetable Stew

3 c Water
8 oz Dried lentils (1 1/4C)
2 md Potatoes, peel, 1-in cubes (I can't eat taters so I'd substitute with a turnip)
1 md Onion, chopped
1 Stalk celery, chopped
2 Cloves garlic, fine chop
1 tb Finely snipped parsley
1 tb Instant beef bouillon
1 ts Salt
1 ts Ground cumin
2 md Zucchini, 1/2-in slices
Lemon wedges


Heat water and lentils to boiling in Dutch oven. Reduce heat. Cover and cook until lentils are almost tender, about 30 minutes. Stir in potatoes, onion, celery, garlic, parsley, bouillon, salt and cumin. Cover and cook until potatoes are tender, about 20 minutes. Stir in zucchini. Cover and cook until zucchini is tender, 10 to 15 minutes. Serve with lemon wedges.

Dahl Shaag (Lentils and Spinach)

1 1/2 c Mixed Dahl, Lentils, Split peas, Etc.
1 lb Spinach
1 ts Salt
1/2 ts Turmeric
1/2 ts Chili Powder
2 tb Ghee -- --or -- 1 tsp olive oil (dieting people don't cook with Ghee)
1 Onion -- finely chopped
1/2 ts Cumin Seed
1 ts Mustard Seed
1 ts Garam Masala


Wash the dahl and soak in water. In a large saucepan, put 3 cups of water on to boil. Wash, drain and chop the spinach finely. When the water boils add the drained dahl, salt turmeric and chili powder. Return to the boiling water and cook 5 minutes. Stir in the spinach and begin cooking over medium heat. Meanwhile, heat the ghee in a skillet. Fry the onion, cumin and mustard seed until the onions is golden. Stir this into the cooking dahl and spinach. Add the garam marsala. Cook over low heat until the dahl is is soft and the moisture is almost gone. If it gets too dry soon, add a small quantity of water form time to time.

Serves 4.

Eggplant Chips

1 unpeeled eggplant, thinly sliced
1 tbsp olive oil
1/4 cup parmesan cheese, grated
1 tsp garlic powder
1 tsp leaves Italian seasoning

1.Pre-heat oven to 375° F (190° C).

2.Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around to mix and coat the sheet well.

3.Slice eggplant into about 1/4" or 1/8" thick rounds, depending on your taste and kitchen tools.

4.Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.

5.Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on other side of rounds.

6.Bake for about 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).

7.Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.