Green Bean Poriyal

Green Beans Indian Vegan Friendly vegetables

Green Bean Poriyal

Soaring temperatures in July and nearly debilitating back pain has meant easier meals with minimal prep. After all, as any cook will know, it's the prep and the cleanup that usually takes most of the time and effort, depending on the dish of course. As I always maintain, easy does not mean you have to sacrifice flavor or nutrition, and this spicy green bean side dish certainly proves my point.

Poriyals are essentially dry curries that are ideal accompaniments to any main course and a hallmark of South Indian cuisine. These vegetable-based dishes are usually gently steamed or stir-fried over a low heat to retain the flavors of the vegetables featured in the dish. In this case, it is important not to overcook the green beans, because you want to retain the crispness that comes out in each bite. I've added tamarind here for a bit of sweetness and some coconut and split urad and toor dal for some crunchy texture. Though an ideal side, consider serving as a satisfying light lunch with some rice or flatbread or even as an elegant starter. If you want a version with more dal, then consider this green bean and toor dal poriyal that I have made on several occasions.

Green Bean Poriyal

Recipe by Lisa Turner Adapted from Dakshin: Vegetarian Cuisine from South India Cuisine: South Indian Published on July 25, 2016 Simple and colorful south Indian green bean side dish with spices and fragrant shredded coconut Print this recipe Ingredients: 2 tablespoons tamarind pulp 3 cups (1 lb or 450 g) green beans, cut into 2/3-inch pieces 4 tablespoons dried unsweetened shredded coconut 1/2 teaspoon sea salt, or to taste Tempering: 2 teaspoons coconut oil 1 teaspoon brown mustard seeds 1 teaspoon cumin seeds 1 teaspoon split skinned urad dal, rinsed 1 teaspoon toor dal or chana dal, rinsed 1 fresh red chili, finely chopped (don't remove the seeds) 1/2 teaspoon asafetida small handful of dried curry leaves, crushed Instructions: Soak the tamarind pulp in 2/3 cup boiling water for 40 minutes. Strain the tamarind into a small bowl, pressing down on the pulp to squeeze as much liquid as you can. Set the drained tamarind liquid aside. In a large frying pan or wok, heat the oil over medium heat until hot. Add the mustard seeds and cumin seeds to the pan and cook for a few minutes. Now add the urad and toor or chana dals, chilli, asafetida and curry leaves. Fry for another few minutes until the mustard seeds turn grey and begin to splutter and pop. Now add the green beans, about 3 tablespoons of the tamarind water, and salt. Reduce the heat to medium-low and cover. Cook until the beans are tender, about 5 to 7 minutes. Stir in the coconut and cook for another few minutes. Remove from heat and taste for seasoning. Serve warm alongside some fresh cooked white rice and your favorite dal dishes. Makes 4 to 6 servings

Other South Indian dishes to try from Lisa's Vegetarian Kitchen:
Spicy Black-Eyed Pea Sambar
Tomato Tamarind Soup (Rasam)
Mung Dal Vada (Fried Indian Lentil Fritters)
Chickpea Mixed Vegetable Poriyal

On the top of the reading stack: Choosing Raw: Making Raw Foods Part of the Way You Eat

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

African Green Beans Mushrooms Potatoes Vegan Friendly vegetables

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

If I were to host a dinner party with friends, Ethiopian might just be my first choice, next to Indian cuisine of course. What is so refreshing about both cuisines is that it really is a communal dining experience. If there enough dishes on the table, everyone gets to try some of each.

I've only been to Ethiopian restaurants a small number of times, but it's always been a unique and pleasurable experience. Typically the diners are presented with an array of dishes of their choosing, served over a large round of injera bread (a spongey sourdough bread usually made with teff flour). You scoop up bits of the dishes with parts of the bread and can try whatever suits your fancy.

Having Indian meals with friends is very much enjoyable for much the same reason. Order more dishes and have a taste of everything, alongside rice and savory flat breads.

I cooked up this simple dish of mixed vegetables simmered in a hot, tangy and fragrant Ethiopian tomato and berbere spice sauce and served it up with some Ethiopian-style hummus and injera bread.

Notes: Feel free to use any variety of mixed vegetables on hand. Just remember to add the vegetables that cook quicker later on in the cooking process. You can even add cooked beans if you like. Kulet is a basic sauce that goes well with so many different foods.

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

Recipe by Lisa Turner Adapted from Teff Love: Adventures in Vegan Ethiopian Cooking Cuisine: Ethiopian Published on July 22, 2015 Mixed vegetables cooked in a hot, tangy and aromatic Ethiopian tomato and spice sauce Print this recipe Ingredients: 1 tablespoon olive oil 1 small red onion, finely chopped 1 to 2 cloves garlic, minced or crushed 1-inch piece ginger, minced or grated 2 to 3 tablespoons berbere powder, to taste 1 tablespoon paprika 1 teaspoon ground coriander 1/4 teaspoon ground cardamom 1/4 teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 tomato, diced 1 teaspoon sea salt, or to taste 6 cups mixed chopped vegetables (I used a large potato, diced, 2 medium carrots, cut into strips, a generous bunch of green beans, cut into 1-inch pieces, and 8 oz (225 g) button mushrooms, sliced) 1 1/2 cups water or vegetable stock 1/4 teaspoon fresh cracked black pepper, or to taste Instructions: Heat the oil in a large saucepan over medium-high heat. When hot, add the onion and sauté until softened and it begins to turn golden on the edges. Toss in the garlic and ginger and stir for another few minutes. Add the spices, stir for about 30 seconds until fragrant, and then add the tomato and salt. Reduce the heat slightly and simmer for another 3 to 5 minutes until the tomato is thickened but still chunky. If using potato or carrots or other root vegetables, add these and pour in the water or vegetable stock. Bring to a boil, cover, reduce heat to medium-low, and simmer until the potatoes and carrots are just tender, stirring occasionally — about 15 minutes. Add the green beans and mushrooms or any other vegetables you are using, and continue to simmer until everything is tender, roughly another 10 minutes or so. Add more water of stock if the sauce is too thick. Serve this dish anyway you please, over cooked grains or injera bread, or along with slices of avocado. The possibilities are endless. Makes 4 to 6 servings

Other mixed vegetable dishes to try from Lisa's Vegetarian Kitchen:
Mixed Vegetable and Avocado Salad with Almond Herbed Flatbreads
Miso Noodle Soup with Mixed Vegetables and Paneer
Indian Mixed Vegetable Soup - Contemporary Style
Chickpea Mixed Vegetable Poriyal

On the top of the reading stack: Vegan Richa's Indian Kitchen: Traditional and Creative Recipes for the Home Cook

Bisi Bele Bhath (Rice with Lentils and Spices)

Beans and Legumes Grains Green Beans Indian Lentils Rice Split Dals Vegan Friendly vegetables

Bisi Bele Bhath (Rice with Lentils and Spices)

This combination of rice, toor dal, vegetables and spices is essentially a south Indian variation of north Indian kitcheree — the classic one-pot meal — with the use of tamarind, coconut, aromatic spices and a tempering characteristic of south Indian cooking. The bisi bele spice mix is a rather unique and wonderfully aromatic blend of coriander, fenugreek, dried chiles and cinnamon that is a snap to make up. A fragrant and warming dish with a bit of heat and a delightful sweet and sour flavor, bisi bele bhath is all you need for a satisfying and nourishing meal. Throw in some crunchy vegetables and roasted cashews for a nutty taste, bisi bele bhath is a south Indian comfort food and gentle for tender tummies.

There are a few steps to this recipe but it's totally worth the effort as you get a complete meal for your effort. The bisi bele masala or spice blend is available commercially at Indian grocers, but grinding your own blend at home always give you the freshest spice blend experience. I've used carots and green beans for the vegetables in this version, but feel free to experiment with other vegetables such as okra.

Bisi Bele Bhath (Rice with Lentils and Spices)

Recipe by Lisa Turner Cuisine: South Indian Published on June 19, 2016 A fragrant and warming south Indian one-pot meal of rice, lentils, vegetables, tamarind and aromatic spices tossed with coconut and cashews Print this recipe Bisi bele masala (spice blend): 1/2 tablespoon coriander seeds 1/2 teaspoon fenugreek (methi) seeds 4 whole cloves 1 cinnamon stick, broken into bits 1 to 2 dried red chilies, broken into bits 2 teaspoon dried split urad dal or channa dal Rice and lentils: 1 cup white basmati or jasmine rice 1/2 cup toor dal (split pigeon peas) 1 tablespoon tamarind pulp, soaked in 2/3 cup hot water for 20 to 30 minutes 1 tablespoon coconut oil 1 small red onion 2 green or red chilies, seeded and minced 2 medium carrots, chopped 1/2 cup green beans, chopped 1/2 tablespoon coconut or brown sugar or jaggery 1/2 cup roasted unsalted cashews, halved or chopped 1/2 cup toasted dried unsweetened shredded coconut 1 to 2 teaspoons sea salt, or to taste Tempering: 2 teaspoons coconut oil 1 teaspoon brown mustard seeds 1 teaspoon cumin seeds a few pinches of asafetida small handful of dried curry leaves, crumbled Instructions: Rinse the rice under cold running water and transfer to a medium saucepan. Cover with 2 cups water and bring to a boil. Reduce heat to low, cover, and cook for 15 minutes until the water is absorbed. Remove from heat and set aside. Meanwhile, rinse the toor dal and bring to a boil in a large saucpean with 2 cups water. Reduce heat to a simmer and cook until the dal is tender, about 40 to 50 minutes. While the rice and dal are cooking, toast the ingredients for the bisi bele masala (spice blend) for a few minutes in a small unoiled saucepan over medium heat, tossing or stirring frequently. Transfer to a coffee to spice grinder and blend to a powder. Set aside. Now drain the soaked tamarind pulp by pushing it through a sieve over a bowl and remove any seeds that may remain in the pulp. Reserve the soaking water. Heat the coconut oil in a frying pan over medium heat. When hot, add the onion and sauté for 5 minutes until softened. Now add the chilies, carrots and green beans. Continue to fry until the vegetables are just tender. Once the toor dal has cooked, add the tamarind and its soaking water, sugar or jaggery, spice blend and salt. Mix well. Add the cooked vegetables, rice, coconut and cashews. Add a bit more water if it seems too dry. Stir gently to combine. For the tempering, heat the oil in a small saucepan over medium-high heat. When hot, add the mustard seeds and cumin seeds. Once the mustard seeds begin to splutter and pop — 30 to 60 seconds — add the asafetida and curry leaves. Stir once and then pour into the rice and lentil mixture. Cover and let sit for 5 to 10 minutes, then stir and serve hot. Makes 4 to 6 servings

Serves 4 - 6.

I'm sharing this with Jac's Weekly Meat Free Mondays event.

Other rice dishes to enjoy:
Coconut Rice with Fragrant Seeds and Spices
Indian Lemon Brown Rice
Indian Lentil and Rice Pancakes
Indian Yellow Rice

Quinoa with Almonds and Mixed Vegetables

Eggplant Grains Green Beans Green Peas Potatoes Quinoa Vegan Friendly vegetables

Quinoa with Almonds and Mixed Vegetables

Quinoa is a perfect meal accompaniment just on its own or with a little seasoning, just as rice is. And just like rice, the nutty flavor of quinoa is easy to dress up to take the grain experience to a whole new level. It's a delicious and simple vehicle for incorporating vegetables into your meal, such as in this colorful, nourishing and filling take on an Indian pilaf.

Quinoa is obviously not a traditional Indian grain, but it cooks up just as quickly and easily as the more customary white rice and takes on Indian spices just as well too. Plenty of fresh vegetables are loaded into this Indian-inspired quinoa dish as well as some almond meal and fried sliced almonds for extra flavor and crunch texture. It's as good as it looks, if not even better. Each bite is a taste experience.

Frying the potatoes before tossing them into the dish prevents them for going mushy.

Quinoa with Almonds and Mixed Vegetables

Recipe by Lisa Turner Cuisine: Indian Published on September 19, 2015 Simple, colorful and nourishing quinoa pilaf loaded with vegetables, almonds and Indian seasonings Print this recipe Ingredients: 3 1/2 tablespoons sesame oil or ghee 1/2 cup sliced or slivered almonds 1 medium potato, scrubbed and cut into 1/2 inch cubes 1 teaspoon cumin seeds 1 to 2 fresh red chilies, seeded and finely chopped 1 cup quinoa, rinsed 1/2 red bell pepper, seeded and diced 1 small eggplant, cut into cubes 2 cups water 1/4 cup ground almonds or almond meal 1/2 teaspoon turmeric 1/2 teaspoon garam masala 1 1/2 teaspoons sea salt, or to taste 1 small carrot, scrubbed and diced handful of green beans (about 1/3 cup), trimmed and cut into 1/4 inch pieces 1/2 cup green peas, fresh or frozen and defrosted 2 tablespoons chopped fresh parsley for garnish Instructions: Heat 2 tablespoons of the oil or ghee in a large non-stick saucepan over medium-low heat. When hot, add the almonds and fry, stirring often, until the almonds are browned. Remove with a slotted spoon and set aside. Add another tablespoon of the oil or ghee, turn up the heat to medium-high, and add the potatoes. Cook, stirring often, until they are golden brown on all sides. Remove with a slotted spoon and set aside. Reduce the heat slightly, add the remaining 1/2 tablespoon of oil or ghee, and toss in the cumin seeds. Stir until they darken a few shades. Add the chilies and stir for another minute. Stir in the quinoa, red pepper and eggplant, and fry for another few minutes, again stirring often. Now pour in the water, ground almonds, turmeric, garam masala and salt. Bring to a boil over high heat. Stir in the carrots and green beans and fresh peas if using. Reduce the heat to very low and cover. Simmer for 20 to 25 minutes until the liquid is absorbed. If using frozen peas, quickly add them to the pot about 5 minutes before the end of the cooking time. When all of the liquid is absorbed, turn off the heat and let sit for 5 minutes, covered and undisturbed. Add the almonds and potatoes and gently toss the mixture together with a fork. If desired, toss in a pat of butter. Serve hot garnished with fresh chopped parsley Makes 6 servings

Other quinoa dishes to enjoy from Lisa's Vegetarian Kitchen:
South Indian-Style Quinoa with Potato, Pumpkin and Tamarind
Curried Quinoa Salad with Lentils and Sun-Dried Tomatoes
Millet-Quinoa Hash with Peppers and Zucchini on Sautéed Greens
Quinoa with Sun-Dried Tomatoes and Corn

On the top of the reading stack: The Essential Ayurvedic Cookbook: 200 Recipes for Wellness

Red Kidney Bean Jambalaya

Beans and Legumes Eggplant Grains Green Beans Kidney Beans Rice Vegan Friendly vegetables

Red Kidney Bean Jambalaya

This thick and hearty vegetable stew is a vegetarian version of the classic spicy Cajun jambalaya stew loaded with red kidney beans, brown rice and plenty of vegetables. And once the beans are cooked, it's essentially a simple one-pot meal with everything you need for a complete meal. The Cajun blend of herbs really complements everything in the dish and it makes a fair amount too so you can share with friends and have leftovers besides. Adjust the hot sauce according to taste, and be sure not to skip the liquid smoke as it adds an essential flavor.

Red Kidney Bean Jambalaya

Recipe by Lisa Turner Cuisine: American South Published on May 6, 2016 Thick and hearty, spicy and smoky vegetarian version of Cajun jambalaya loaded with kidney beans, brown rice and plenty of vegetables Print this recipe Ingredients: 2/3 cup dried kidney beans (2 cups cooked) 2/3 cup dried brown rice (2 cups cooked) 2 tablespoons olive oil 1 small white or red onion, diced 2 cloves garlic, minced or crushed 2 medium carrots, sliced 2 stalks celery, sliced a few handfuls of green beans, chopped 2 medium tomatoes, diced 1 red bell pepper, seeded and chopped 1 medium eggplant, chopped 2 teaspoons ground sage 2 teaspoons dried thyme 1 teaspoon dried marjoram 1 teaspoon celery seed 3 cups vegetable stock 1/2 to 1 teaspoon liquid smoke, to taste 1 teaspoon sriracha or other hot sauce 1 1/2 teaspoons sea salt, or to taste fresh ground black pepper Instructions: Rinse the kidney beans and brown rice separately. Cover the kidney beans with water and soak for 8 hours or overnight. In a separate bowl, cover the brown rice with water and soak for 8 hours or overnight. Drain and rinse the kidney beans, then transfer to a medium saucepan and cover with fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until just tender but not falling apart. Drain and set aside. Heat the oil in a large saucepan over medium heat. When hot, add the onion and sauté for 5 minutes. Now add the garlic, carrots, celery and green beans, and stir for another 5 minutes. Next add the tomatoes, red pepper, eggplant, sage, thyme, marjoram and celery seed, and continue to stir for another few minutes. Pour in the vegetable stock, liquid smoke, rice and the cooked kidney beans. Bring to a boil, reduce heat to medium low, cover, and cook, stirring occasionally, for 45 minutes or until the rice is tender. Add water as necessary if the stew becomes too dry. Season with sriracha, salt and pepper, and taste for seasoning — add more liquid smoke, sriracha, salt, pepper or herbs as desired. Makes 6 servings

I'm sharing this with Jac's weekly Meat Free Mondays event.

Other kidney bean dishes to enjoy from my kitchen:
Kidney Bean Curry ( Rajma )
Spicy Kidney Bean and Chickpea Stew
Thai Coconut Mushroom Soup with Kidney Beans
Vegetarian Jamaican Patties

Red Kidney Bean Jambalaya

Beans and Legumes Eggplant Grains Green Beans Kidney Beans recipe Rice Vegan Friendly vegetables

Red Kidney Bean Jambalaya

This thick and hearty vegetable stew is a vegetarian version of the classic spicy Cajun jambalaya stew loaded with red kidney beans, brown rice and plenty of vegetables. And once the beans are cooked, it's essentially a simple one-pot meal with everything you need for a complete meal. The Cajun blend of herbs really complements everything in the dish and it makes a fair amount too so you can share with friends and have leftovers besides. Adjust the hot sauce according to taste, and be sure not to skip the liquid smoke as it adds an essential flavor.

Red Kidney Bean Jambalaya

Recipe by Lisa Turner Cuisine: American South Published on May 6, 2016 Thick and hearty, spicy and smoky vegetarian version of Cajun jambalaya loaded with kidney beans, brown rice and plenty of vegetables Print this recipe Ingredients: 2/3 cup dried kidney beans (2 cups cooked) 2/3 cup dried brown rice (2 cups cooked) 2 tablespoons olive oil 1 small white or red onion, diced 2 cloves garlic, minced or crushed 2 medium carrots, sliced 2 stalks celery, sliced a few handfuls of green beans, chopped 2 medium tomatoes, diced 1 red bell pepper, seeded and chopped 1 medium eggplant, chopped 2 teaspoons ground sage 2 teaspoons dried thyme 1 teaspoon dried marjoram 1 teaspoon celery seed 3 cups vegetable stock 1/2 to 1 teaspoon liquid smoke, to taste 1 teaspoon sriracha or other hot sauce 1 1/2 teaspoons sea salt, or to taste fresh ground black pepper Instructions: Rinse the kidney beans and brown rice separately. Cover the kidney beans with water and soak for 8 hours or overnight. In a separate bowl, cover the brown rice with water and soak for 8 hours or overnight. Drain and rinse the kidney beans, then transfer to a medium saucepan and cover with fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until just tender but not falling apart. Drain and set aside. Heat the oil in a large saucepan over medium heat. When hot, add the onion and sauté for 5 minutes. Now add the garlic, carrots, celery and green beans, and stir for another 5 minutes. Next add the tomatoes, red pepper, eggplant, sage, thyme, marjoram and celery seed, and continue to stir for another few minutes. Pour in the vegetable stock, liquid smoke, rice and the cooked kidney beans. Bring to a boil, reduce heat to medium low, cover, and cook, stirring occasionally, for 45 minutes or until the rice is tender. Add water as necessary if the stew becomes too dry. Season with sriracha, salt and pepper, and taste for seasoning — add more liquid smoke, sriracha, salt, pepper or herbs as desired. Makes 6 servings

I'm sharing this with Jac's weekly Meat Free Mondays event.

Other kidney bean dishes to enjoy from my kitchen:
Kidney Bean Curry ( Rajma )
Spicy Kidney Bean and Chickpea Stew
Thai Coconut Mushroom Soup with Kidney Beans
Vegetarian Jamaican Patties

Bisi Bele Bhath (Rice with Lentils and Spices)

Beans and Legumes Grains Green Beans Indian Lentils recipe Rice Split Dals Vegan Friendly vegetables

Bisi Bele Bhath (Rice with Lentils and Spices)

This combination of rice, toor dal, vegetables and spices is essentially a south Indian variation of north Indian kitcheree — the classic one-pot meal — with the use of tamarind, coconut, aromatic spices and a tempering characteristic of south Indian cooking. The bisi bele spice mix is a rather unique and wonderfully aromatic blend of coriander, fenugreek, dried chiles and cinnamon that is a snap to make up. A fragrant and warming dish with a bit of heat and a delightful sweet and sour flavor, bisi bele bhath is all you need for a satisfying and nourishing meal. Throw in some crunchy vegetables and roasted cashews for a nutty taste, bisi bele bhath is a south Indian comfort food and gentle for tender tummies.

There are a few steps to this recipe but it's totally worth the effort as you get a complete meal for your effort. The bisi bele masala or spice blend is available commercially at Indian grocers, but grinding your own blend at home always give you the freshest spice blend experience. I've used carots and green beans for the vegetables in this version, but feel free to experiment with other vegetables such as okra.

Bisi Bele Bhath (Rice with Lentils and Spices)

Recipe by Lisa Turner Cuisine: South Indian Published on June 19, 2016 A fragrant and warming south Indian one-pot meal of rice, lentils, vegetables, tamarind and aromatic spices tossed with coconut and cashews Print this recipe Bisi bele masala (spice blend): 1/2 tablespoon coriander seeds 1/2 teaspoon fenugreek (methi) seeds 4 whole cloves 1 cinnamon stick, broken into bits 1 to 2 dried red chilies, broken into bits 2 teaspoon dried split urad dal or channa dal Rice and lentils: 1 cup white basmati or jasmine rice 1/2 cup toor dal (split pigeon peas) 1 tablespoon tamarind pulp, soaked in 2/3 cup hot water for 20 to 30 minutes 1 tablespoon coconut oil 1 small red onion 2 green or red chilies, seeded and minced 2 medium carrots, chopped 1/2 cup green beans, chopped 1/2 tablespoon coconut or brown sugar or jaggery 1/2 cup roasted unsalted cashews, halved or chopped 1/2 cup toasted dried unsweetened shredded coconut 1 to 2 teaspoons sea salt, or to taste Tempering: 2 teaspoons coconut oil 1 teaspoon brown mustard seeds 1 teaspoon cumin seeds a few pinches of asafetida small handful of dried curry leaves, crumbled Instructions: Rinse the rice under cold running water and transfer to a medium saucepan. Cover with 2 cups water and bring to a boil. Reduce heat to low, cover, and cook for 15 minutes until the water is absorbed. Remove from heat and set aside. Meanwhile, rinse the toor dal and bring to a boil in a large saucpean with 2 cups water. Reduce heat to a simmer and cook until the dal is tender, about 40 to 50 minutes. While the rice and dal are cooking, toast the ingredients for the bisi bele masala (spice blend) for a few minutes in a small unoiled saucepan over medium heat, tossing or stirring frequently. Transfer to a coffee to spice grinder and blend to a powder. Set aside. Now drain the soaked tamarind pulp by pushing it through a sieve over a bowl and remove any seeds that may remain in the pulp. Reserve the soaking water. Heat the coconut oil in a frying pan over medium heat. When hot, add the onion and sauté for 5 minutes until softened. Now add the chilies, carrots and green beans. Continue to fry until the vegetables are just tender. Once the toor dal has cooked, add the tamarind and its soaking water, sugar or jaggery, spice blend and salt. Mix well. Add the cooked vegetables, rice, coconut and cashews. Add a bit more water if it seems too dry. Stir gently to combine. For the tempering, heat the oil in a small saucepan over medium-high heat. When hot, add the mustard seeds and cumin seeds. Once the mustard seeds begin to splutter and pop — 30 to 60 seconds — add the asafetida and curry leaves. Stir once and then pour into the rice and lentil mixture. Cover and let sit for 5 to 10 minutes, then stir and serve hot. Makes 4 to 6 servings

Serves 4 - 6.

I'm sharing this with Jac's Weekly Meat Free Mondays event.

Other rice dishes to enjoy:
Coconut Rice with Fragrant Seeds and Spices
Indian Lemon Brown Rice
Indian Lentil and Rice Pancakes
Indian Yellow Rice

Green Bean Poriyal

Green Beans Indian recipe Vegan Friendly vegetables

Green Bean Poriyal

Soaring temperatures in July and nearly debilitating back pain has meant easier meals with minimal prep. After all, as any cook will know, it's the prep and the cleanup that usually takes most of the time and effort, depending on the dish of course. As I always maintain, easy does not mean you have to sacrifice flavor or nutrition, and this spicy green bean side dish certainly proves my point.

Poriyals are essentially dry curries that are ideal accompaniments to any main course and a hallmark of South Indian cuisine. These vegetable-based dishes are usually gently steamed or stir-fried over a low heat to retain the flavors of the vegetables featured in the dish. In this case, it is important not to overcook the green beans, because you want to retain the crispness that comes out in each bite. I've added tamarind here for a bit of sweetness and some coconut and split urad and toor dal for some crunchy texture. Though an ideal side, consider serving as a satisfying light lunch with some rice or flatbread or even as an elegant starter. If you want a version with more dal, then consider this green bean and toor dal poriyal that I have made on several occasions.

Green Bean Poriyal

Recipe by Lisa Turner Adapted from Dakshin: Vegetarian Cuisine from South India Cuisine: South Indian Published on July 25, 2016 Simple and colorful south Indian green bean side dish with spices and fragrant shredded coconut Print this recipe Ingredients: 2 tablespoons tamarind pulp 3 cups (1 lb or 450 g) green beans, cut into 2/3-inch pieces 4 tablespoons dried unsweetened shredded coconut 1/2 teaspoon sea salt, or to taste Tempering: 2 teaspoons coconut oil 1 teaspoon brown mustard seeds 1 teaspoon cumin seeds 1 teaspoon split skinned urad dal, rinsed 1 teaspoon toor dal or chana dal, rinsed 1 fresh red chili, finely chopped (don't remove the seeds) 1/2 teaspoon asafetida small handful of dried curry leaves, crushed Instructions: Soak the tamarind pulp in 2/3 cup boiling water for 40 minutes. Strain the tamarind into a small bowl, pressing down on the pulp to squeeze as much liquid as you can. Set the drained tamarind liquid aside. In a large frying pan or wok, heat the oil over medium heat until hot. Add the mustard seeds and cumin seeds to the pan and cook for a few minutes. Now add the urad and toor or chana dals, chilli, asafetida and curry leaves. Fry for another few minutes until the mustard seeds turn grey and begin to splutter and pop. Now add the green beans, about 3 tablespoons of the tamarind water, and salt. Reduce the heat to medium-low and cover. Cook until the beans are tender, about 5 to 7 minutes. Stir in the coconut and cook for another few minutes. Remove from heat and taste for seasoning. Serve warm alongside some fresh cooked white rice and your favorite dal dishes. Makes 4 to 6 servings

Other South Indian dishes to try from Lisa's Vegetarian Kitchen:
Spicy Black-Eyed Pea Sambar
Tomato Tamarind Soup (Rasam)
Mung Dal Vada (Fried Indian Lentil Fritters)
Chickpea Mixed Vegetable Poriyal

On the top of the reading stack: Choosing Raw: Making Raw Foods Part of the Way You Eat

Quinoa with Almonds and Mixed Vegetables

Eggplant Grains Green Beans Green Peas Potatoes Quinoa recipe Vegan Friendly vegetables

Quinoa with Almonds and Mixed Vegetables

Quinoa is a perfect meal accompaniment just on its own or with a little seasoning, just as rice is. And just like rice, the nutty flavor of quinoa is easy to dress up to take the grain experience to a whole new level. It's a delicious and simple vehicle for incorporating vegetables into your meal, such as in this colorful, nourishing and filling take on an Indian pilaf.

Quinoa is obviously not a traditional Indian grain, but it cooks up just as quickly and easily as the more customary white rice and takes on Indian spices just as well too. Plenty of fresh vegetables are loaded into this Indian-inspired quinoa dish as well as some almond meal and fried sliced almonds for extra flavor and crunch texture. It's as good as it looks, if not even better. Each bite is a taste experience.

Frying the potatoes before tossing them into the dish prevents them for going mushy.

Quinoa with Almonds and Mixed Vegetables

Recipe by Lisa Turner Cuisine: Indian Published on September 19, 2015 Simple, colorful and nourishing quinoa pilaf loaded with vegetables, almonds and Indian seasonings Print this recipe Ingredients: 3 1/2 tablespoons sesame oil or ghee 1/2 cup sliced or slivered almonds 1 medium potato, scrubbed and cut into 1/2 inch cubes 1 teaspoon cumin seeds 1 to 2 fresh red chilies, seeded and finely chopped 1 cup quinoa, rinsed 1/2 red bell pepper, seeded and diced 1 small eggplant, cut into cubes 2 cups water 1/4 cup ground almonds or almond meal 1/2 teaspoon turmeric 1/2 teaspoon garam masala 1 1/2 teaspoons sea salt, or to taste 1 small carrot, scrubbed and diced handful of green beans (about 1/3 cup), trimmed and cut into 1/4 inch pieces 1/2 cup green peas, fresh or frozen and defrosted 2 tablespoons chopped fresh parsley for garnish Instructions: Heat 2 tablespoons of the oil or ghee in a large non-stick saucepan over medium-low heat. When hot, add the almonds and fry, stirring often, until the almonds are browned. Remove with a slotted spoon and set aside. Add another tablespoon of the oil or ghee, turn up the heat to medium-high, and add the potatoes. Cook, stirring often, until they are golden brown on all sides. Remove with a slotted spoon and set aside. Reduce the heat slightly, add the remaining 1/2 tablespoon of oil or ghee, and toss in the cumin seeds. Stir until they darken a few shades. Add the chilies and stir for another minute. Stir in the quinoa, red pepper and eggplant, and fry for another few minutes, again stirring often. Now pour in the water, ground almonds, turmeric, garam masala and salt. Bring to a boil over high heat. Stir in the carrots and green beans and fresh peas if using. Reduce the heat to very low and cover. Simmer for 20 to 25 minutes until the liquid is absorbed. If using frozen peas, quickly add them to the pot about 5 minutes before the end of the cooking time. When all of the liquid is absorbed, turn off the heat and let sit for 5 minutes, covered and undisturbed. Add the almonds and potatoes and gently toss the mixture together with a fork. If desired, toss in a pat of butter. Serve hot garnished with fresh chopped parsley Makes 6 servings

Other quinoa dishes to enjoy from Lisa's Vegetarian Kitchen:
South Indian-Style Quinoa with Potato, Pumpkin and Tamarind
Curried Quinoa Salad with Lentils and Sun-Dried Tomatoes
Millet-Quinoa Hash with Peppers and Zucchini on Sautéed Greens
Quinoa with Sun-Dried Tomatoes and Corn

On the top of the reading stack: The Essential Ayurvedic Cookbook: 200 Recipes for Wellness

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

African Green Beans Mushrooms Potatoes recipe Vegan Friendly vegetables

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

If I were to host a dinner party with friends, Ethiopian might just be my first choice, next to Indian cuisine of course. What is so refreshing about both cuisines is that it really is a communal dining experience. If there enough dishes on the table, everyone gets to try some of each.

I've only been to Ethiopian restaurants a small number of times, but it's always been a unique and pleasurable experience. Typically the diners are presented with an array of dishes of their choosing, served over a large round of injera bread (a spongey sourdough bread usually made with teff flour). You scoop up bits of the dishes with parts of the bread and can try whatever suits your fancy.

Having Indian meals with friends is very much enjoyable for much the same reason. Order more dishes and have a taste of everything, alongside rice and savory flat breads.

I cooked up this simple dish of mixed vegetables simmered in a hot, tangy and fragrant Ethiopian tomato and berbere spice sauce and served it up with some Ethiopian-style hummus and injera bread.

Notes: Feel free to use any variety of mixed vegetables on hand. Just remember to add the vegetables that cook quicker later on in the cooking process. You can even add cooked beans if you like. Kulet is a basic sauce that goes well with so many different foods.

Mixed Vegetables in a Basic Ethiopian Kulet Sauce

Recipe by Lisa Turner Adapted from Teff Love: Adventures in Vegan Ethiopian Cooking Cuisine: Ethiopian Published on July 22, 2015 Mixed vegetables cooked in a hot, tangy and aromatic Ethiopian tomato and spice sauce Print this recipe Ingredients: 1 tablespoon olive oil 1 small red onion, finely chopped 1 to 2 cloves garlic, minced or crushed 1-inch piece ginger, minced or grated 2 to 3 tablespoons berbere powder, to taste 1 tablespoon paprika 1 teaspoon ground coriander 1/4 teaspoon ground cardamom 1/4 teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 tomato, diced 1 teaspoon sea salt, or to taste 6 cups mixed chopped vegetables (I used a large potato, diced, 2 medium carrots, cut into strips, a generous bunch of green beans, cut into 1-inch pieces, and 8 oz (225 g) button mushrooms, sliced) 1 1/2 cups water or vegetable stock 1/4 teaspoon fresh cracked black pepper, or to taste Instructions: Heat the oil in a large saucepan over medium-high heat. When hot, add the onion and sauté until softened and it begins to turn golden on the edges. Toss in the garlic and ginger and stir for another few minutes. Add the spices, stir for about 30 seconds until fragrant, and then add the tomato and salt. Reduce the heat slightly and simmer for another 3 to 5 minutes until the tomato is thickened but still chunky. If using potato or carrots or other root vegetables, add these and pour in the water or vegetable stock. Bring to a boil, cover, reduce heat to medium-low, and simmer until the potatoes and carrots are just tender, stirring occasionally — about 15 minutes. Add the green beans and mushrooms or any other vegetables you are using, and continue to simmer until everything is tender, roughly another 10 minutes or so. Add more water of stock if the sauce is too thick. Serve this dish anyway you please, over cooked grains or injera bread, or along with slices of avocado. The possibilities are endless. Makes 4 to 6 servings

Other mixed vegetable dishes to try from Lisa's Vegetarian Kitchen:
Mixed Vegetable and Avocado Salad with Almond Herbed Flatbreads
Miso Noodle Soup with Mixed Vegetables and Paneer
Indian Mixed Vegetable Soup - Contemporary Style
Chickpea Mixed Vegetable Poriyal

On the top of the reading stack: Vegan Richa's Indian Kitchen: Traditional and Creative Recipes for the Home Cook