The Magic Of Eating For Health

SHARAN helps prevent and reverse lifestyle diseases like obesity, diabetes,
hypertension, PCOD, hypothyroid, aches and pains, autoimmune diseases, even
cancers and weight loss through food alone. We achieve this through seminars,
cooking classes, online programs, consultations and individualized programs.

Today many people are overfed yet undernourished, leading to lifestyle diseases.
Nutrients are the spare parts, which the body uses to heal. We put a huge
emphasis on nutrition, and techniques of cooking to help you feed your family
the most nutrient-dense food.

SHARAN advocates a basic five-point plan for optimal health. Specifically, we

recommend:

1. Whole Foods like whole or unpolished rice (brown rice), whole wheat,
whole sweeteners like dates and raisins, and unpeeled vegetables and
fruits, wherever possible. We recommend avoiding processed, refined
foods – such as white rice, white flour (maida), sugar, oil (including olive
oil and coconut oil), fats, juice, jaggery.

2. Plant-based Foods, are full of phytonutrients and help in healing. Eat

plenty of fruits, vegetables, grains, beans and seeds. We recommend
avoiding all animal products including milk in any form (tea, coffee, milk
powder, biscuits, cheese, curds/yoghurt, buttermilk, butter, ghee, etc.)
But we do have excellent alternatives for all of these.

3. Organic Foods, grown the way nature designed rather than infused with
chemicals and poisons.

4. Periodic testing of Vitamin B12 levels and supplementation if required.

5. Periodic testing of Vitamin D levels and supplementation if required.

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We always recommend that the food is irresistibly delicious and eaten according
to hunger. No counting calories and no starving!

This recipe book will show you the path and I hope that it will help you reach your
highest health potential.

To learn more about SHARAN and how we can help you visit www.sharan-india.org

Dr Nandita Shah
Founder, SHARAN

“Let food be thy medicine and medicine be thy food.”

- Hippocrates

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 INDEX

I. KITCHEN REPLACEMENT CHART 11

II. RECIPES
1. SMOOTHIES AND BEVERAGES
A. B REAKFAST SMOOTHIES
Basic Green Smoothie 13
Zesty Green Smoothie 13
Caramel Apple Green Smoothie 14

B. OTHER SMOOTHIES
Chocolate Smoothie 14
Papaya Smoothie with a Zing 14
Key Lime Pie Smoothie 14
Chikoo Almond Shake 15
Almond Milk Thandai 15
C. BEVERAGES
Herbal Infusions 15
Masala Chai 16
Chocolate Chai Nut Milk (Raw) 16
Jal Jeera 16
2. DAIRY ALTERNATIVES
Nut Milk or Seed Milk 17
Coconut Milk 17
Peanut Rice Milk Curd 17
Peanut Curd Buttermilk 18
Tender Coconut Chaas (buttermilk) 18
Peanut and Other Nut Butters 18
Coconut Butter (Ghee replacer) 21
Raw Cashew Cheese 21
Sour Cream 22
Boursin 22

3
 Nut Free Cheese 22
Shreddable Cheese 23
Feta Cheese 23
Tofu Ricotta 23
3. BREAKFAST
Vegetable Poha 24
Colourful Millet Upma 24
Red Rice Idli/Dosa 25
Ragi Porridge 25
Instant Millet Dosa 26
Creamy Oatmeal Porridge with Sunflower Seeds 26
Chilla or Pudla or Pesarattu 27
Thalipeeth (Savoury Pancake) 27
Tofu Akuri / Scramble 28
‘Omelette’ 28
‘Muesli’ 28
Tropical Breakfast Parfait 31
Avocado Breakfast Superbowl 31
4. SALADS
A. DRESSING
Cashew Mayonnaise 32
Nacho Cheese 32
Green Goddess Dressing 32
Chipotle Ranch Dressing 32
Tahini Dressing 33
Oriental Style Dressing 33
Cumin Yogurt Dressing 33
B. DIPS
Cheesy Dip 33
Guacamole 34
Mexican Salsas 34
i. Salsa Verde 34
ii. Pico de Gallo 34

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 iii Tomato Salsa 35
Babaganoush 35
Hummus 35
No-Bean Hummus 36
C. SIDE SALADS
Beetroot with Zing 36
Cucumber Summer Rolls with Ginger Almond Sauce 36
Bell Pepper, Corn and Avocado Salad with Mustard Dressing 37
Cabbage Rolls 37
Carrot, Peanut and Raisin Salad 37
Mixed Vegetable Salad with Coconut Mustard Dressing 38
Coleslaw 38
Lemony Carrot Salad with Dill 38
Mediterranean Eggplant Salad with Yogurt Dressing 41
Thai Lettuce Spring Rolls with Peanut Satay 41
Tzatziki 42
Cucumber Sesame Salad 42
D. FERMENTED FOODS
Carrot and Beetroot Kanji 42
Fermented Rice Porridge 42
Kimchi 43
Sauerkraut 43
E. INDIAN SALADS
Cabbage Salad with Tomatoes 43
Cucumber Salad with Peanuts and Coconut 44
Kosumbri 44
Indian Carrot Salad 44
Indian Tossed Salad 45
Raita 45
F. MEAL REPLACER SALADS
Millet Tabbouleh Salad 46
Pumpkin Mushroom with Cubed Cheese and Green 46

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 Rainbow Pad Thai 47
Rocket and Sweet Potato Salad 47
Salad Nicoise 47
Spicy Pearl Millet Salad 48
Steamed Pumpkin and Spinach with Tahini Dressing 49
Sweet Potato and Broccoli with Cumin and Yogurt Dressing 49
Vietnamese Spring Rolls with Spicy Peanut Sauce 49
Better than Tuna Salad 49
Broccoli Salad 50
Caribbean Sweet Potato Salad 50
Eggless Egg Salad 50
Salad with Kaffir Lime Dressing 51
Warm Lentil Salad 51
Zucchini Pasta and Choice of 3 Sauces 52
Spicy Peanut Sause 52
Red Pesto 52
Green Pesto 52
5. SOUPS
Vegetable Stock 53
Minestrone Soup 53
Tom Yum Soup 53
Carrot and Ginger Soup 54
Daal Soup 54
Mushroom Soup 55
Pumpkin Fenugreek Soup 55
Millet Noodles Soup with Greens and Miso 56
3 Bean Chili 56
Broccoli Soup 59
Fiery Papaya and Lemongrass Soup 59
6. HEALTHY SNACKS
3 Open Sandwiches 60
Adzuki Bean or Sprouts Burgers 60
Millets Oats Crackers 61
Thai Layered Dip 61

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 Tomato Bruschetta 62
Baked Falafel 62
Baked Potato/ Sweet Potato Wedges 63
Muthia 63
Dahi Vada 63
Pakoras 64
Raw Banana Tikkis 64
7. CHAATS
Sprouts Chaat 65
Sweet Potato Chaat 65
Grain Free ‘Papdi’ Chaat 66
Healthy Bhel 66
8. CHUTNEYS
Green Coconut Chutney 69
Date and Tamarind Chutney 69
Coriander and Mint Chutney 69
Tomato Ketchup 70
9. MAIN COURSE
Mixed Vegetable Poriyal 71
Bhindi Masala 71
Stuffed Vegetables 71
Mixed Vegetable Makhanwala 72
Punjabi Rajma 72
Dal Makhani 73
Shahi ‘Paneer’ 74
Palak Mushroom 74
‘Chicken’ Masala 75
Kadhi 75
Yam ‘Fish’ Curry 75
Chettinad Curry 76
Sambhar 79
Appam and Stew 79
Thai Green Curry 80

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 Eggplant Parmesan 81
Shepherd’s Pie 82
Millet Veggie Bake 82
Burmese Khow Suey 83
Braised Cabbage 83
10. BREADS AND RICE
Whole Wheat Roti 84
Whole Wheat Onion Stuffed Kulcha 84
Whole Wheat Bread 85
Whole Wheat and Corn Tortillas 85
Jowar/Amaranth Roti 86
Fragrant Brown Rice 86
Mexican Rice 86
Cauliflower ‘Rice’ 89
Millet Biryani 89
Saffron Brown Rice with Vegetables & Soya Nuggets 90
11. DESSERTS
Date Paste (Raw) 91
Date and Walnut Sweet 91
Banana Ice Cream 91
Coconut Milk and Fig Ice Cream 91
Tropical Fruit Crumble 92
Raw Carrot Halwa 92
Beetroot Halwa 92
Raw Chocolate Brownies 93
Chocolate Mousse 93
Besan Laddoo 93
Dutch Oat Cookies 94
Marzipan 94
Simple Sponge Cake 94

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 KITCHEN REPLACEMENT CHART
The following table lists common animal-based, refined, and processed foods/
ingredients and suggested replacements.

Food/ingredient Replacement options

Butter Almond butter, avocado, cashew butter, peanut
butter, coconut butter and sesame butter (as a
spread)
Buttermilk Buttermilk made from plant-based curd/
yoghurt, tender coconut
Canned and frozen food Fresh alternatives whenever possible
Cheese Cheese made from plant-based sources such as
nuts, seeds, vegetables, legumes and nutritional
yeast flakes
Chocolate (milk) Cocoa powder or dark chocolate (without
sugar)
Cream Cashew or other nut butters mixed with water
and ground
Curd/yoghurt Curd/yoghurt made from plant-based milks
such as soya, almond and peanut
Eggs Flaxseed meal, chia seeds, bananas, apple
sauce and silken tofu depending on the recipe
Fried food Oil-free baked or roasted alternatives
Ghee Nuts, seeds, and legumes such as cashews,
coconut, peanuts, and sesame seeds
Ice cream Plant-based milk or fruit ice creams with no
sugar
Khakra Oil-free ambil khakra
Mayonnaise Oil-free cashew mayonnaise , tofu mayonnaise
Meat and seafood Soya nuggets and flakes, tofu, beans, ready-
made meat replacers, yam and raw jackfruit

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Milk Plant-based milks including almond, cashew,
coconut, corn, oat, peanut, rice, sesame, and
soya
Oil Nuts, seeds, and legumes such as cashews,
coconut, peanuts, flax seeds and sesame seeds
Paneer Tofu or “soya paneer” and tofu marinated in
cashew cream
Ready-made cereals Muesli made with whole flakes, nuts, and
dried fruit and roasted whole-grain dalias such
as wheat, barley, maize, millet, amaranth, and
rolled oats (not quick-cooking)
Salad dressing Oil-free salad dressings and chutneys
Salt (iodized) Himalayan, rock, sea salt or black salt
Soft drinks Water, lime juice with water, fruit smoothies,
etc.
Sugar, honey, and artificial Dried fruits such as dates, raisins, figs, apricots
sweeteners and their pastes
Tea and coffee Homemade herbal infusions from herbs and
spices, ready-made herbal teas, and barley or
soya coffee
White flour (maida) and Flours and breads (e.g., chapatis and rotis)
bread made from whole wheat (atta) or other whole
grains like millet (e.g. jowar, bajra, and nachni/
ragi), brown rice, and spelt (most wheat breads
in the market contain emulsifiers and fat)
White rice Whole (unpolished) rice such as brown or red
rice

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A. BREAKFAST SMOOTHIES Ingredients
BASIC GREEN SMOOTHIE ● 2 ripe bananas or equivalent
frozen bananas
Green smoothies are a great energizing ● a large handful of greens
way to start the morning on an empty ● ¼ cup water
stomach and incorporate the goodness ● dates/raisins/figs - to give
of greens with the sweetness of fruit. more sweetness if desired
To make a great green smoothie mix Method
about ⅓ or less green leaves and ⅔ fruit Place the bananas and other fruits with
(except melons or fibrous fruit such as very little water and blend for a few
citrus) and a bit of water. Flavorings seconds. Then add the greens and rest
can be added as needed (ginger, mint, of the water (or ice-cubes) and blend till
lemon zest). Smoothies should not be it is a smooth green drink. Enjoy!
strained. Never add vegetables (like
cucumber, broccoli and zucchini), nuts Variation: Replace one banana with any
or seeds. other fruit like apple, pear, chikoo.
It’s best to alternate between different Serves 1
kinds of greens on different days -
spinach, mint, coriander, celery, spring ZESTY GREEN SMOOTHIE
onion greens, pak choy, beetroot Ingredients
greens, basil, betel leaves etc. Bananas, ● ⅓ cup mint leaves
mangoes, papaya, chikoo, grapes, ● juice of ½ lime
passionfruit and other pulpy fruits make ● 2 -3 frozen large bananas,
good smoothies. slightly defrosted
My first cooking class for SHARAN ● 1 tsp orange zest
was with Green Smoothies and was I ● ½ tsp grated ginger
nervous! So I went on a smoothie trip, ● 1 tbsp soaked raisins
trying out combinations and reading
about the health benefits, and in the Method
process I fell in love with them! Did Place the mint leaves and
you know smoothies are great for your lime juice in the blender.
skin, add enzymes to your body that Add some of the bananas
aid digestion, energise you and are full and blend to crush the
of nature’s goodness! My 4-year old mint leaves well. Add rest
nephew calls it his dinosaur juice, as it of the ingredients and
gives him so much strength!!- Reyna blend well. Add water as
needed. Pour into glasses

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and serve immediately. PAPAYA SMOOTHIE WITH A ZING
Serves 3-4 This is an unusual smoothie that is not
very sweet and has surprising zing from
CARAMEL APPLE GREEN SMOOTHIE a green chili.
Ingredients Ingredients
● 1 frozen apple ● 1 cup sliced papaya
● 2 cups spinach ● 1 cup juice from kinnow,
● 2 soft or soaked dates pitted orange or sweet lime
● ½ tsp pure vanilla extract ● ½ green chili
● ⅛ tsp ground cinnamon ● 1 tbsp lemon juice (optional)
● pinch of salt
● 2 ice cubes Method
Blend green chili with the juice till
Method smooth. Add the papaya and blend
Place in your blender in the order of further. Squeeze some lemon juice.
the ingredients listed. Then blend for 30 Serves 2
seconds or until smooth.
Serves 2 KEY LIME PIE SMOOTHIE
Ingredients
B. OTHER SMOOTHIES
● 2 cups ice


CHOCOLATE SMOOTHIE ● 1 cup filtered water


Ingredients ● ½ cup raw chopped pitted
dates

● 2 ripe bananas ● ¼ cup lemon flesh (1 whole
● handful of beet greens or small lemon) peeled and pips
spinach removed
● cocoa powder ● 1 medium banana (fresh or
● ½ cup water frozen)


● 1- 2 soaked dates (optional) ● 5 tbsp freshly squeezed lemon
Method juice


Make a green smoothie as above, adding ● 1 tsp vanilla extract


cocoa powder as per your taste. Add dates ● ½ tsp freshly grated lemon zest
if you require extra sweetness and add ice- ● pinch of salt
cubes if you want it cold. Yummilicious!
Method
Serves 2
Blend all the ingredients together in

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this order – water, dates, lemon flesh, Strain the mixture to remove any almond
banana and the rest. Yummy, like a particles that may be left (optional). Add
liquid dessert! more water if needed to get the desired
Serves 2-3 consistency.
Once prepared, the milk should be
CHIKOO ALMOND SHAKE refrigerated. It can be kept for up to 24
hours.
Ingredients
Serves 4 glasses
● ½ cup frozen chikoo slices
● ½ glass cold almond milk C. BEVERAGES
● soaked dates if required
● dash of cinnamon powder or HERBAL INFUSIONS
vanilla extract (optional) Herbal Infusions or homemade green
teas are a great alternative to the regular
Method milk based tea/coffee or commercially
Blend all ingredients in a blender until packaged green tea sachets. They can be
smooth. Serve immediately. made with one or more herbs and spices
Serves 1 like lemongrass/ tulsi/ mint/ cinnamon/
pepper /ginger /cloves/ cardamom/
ALMOND MILK THANDAI licorice etc. Here is a sample recipe.
Ingredients Ingredients
● ½ cup whole almonds, soaked ● mint leaves
in water overnight ● grated ginger
● 2 cups fresh water ● crushed whole pepper
● 2-3 seedless dates ● lemon grass
● Thandai masala - ¼ tsp each of
elachi, cinnamon, fennel, black Method
pepper - make a powder Boil water. Take it off the stove and
add the ingredients to be infused. Take
Method enough of each ingredient so that it
After the almonds have soaked lends its flavor. The quantity of the
overnight, drain and discard soaking ingredients can vary according to taste.
water. In a blender, blend the soaked Cover and wait for 5 minutes. Strain and
almonds along with the spices to form serve. This concoction can be made in
a smooth paste adding a little water if a large quantity and preserved in the
needed. Add the dates and blend again fridge for 3 or 4 days to have it handy
and finally add the rest of the fresh when needed.
water.

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MASALA ‘CHAI’ Ingredients
Ingredients ● 2 cups almond milk
● ½ tsp vanilla extract
● 1 ½ cups water ● 3 large dates
● ¾ cup soy milk ● ¼ tsp ground cardamom
● 6-8 tbsp date paste ● ½ tsp ground cinnamon
● 1 inch piece ginger ● ¼ tsp ginger
● a handful of mint leaves ● 3 tbsp cacao powder
● 1-2 blades lemongrass
Method
FOR THE MASALA
Blend until smooth.
● 4 cardamoms
● 1 ½ inch stick cinnamon Serves 2
● 6-8 peppercorns
● 4-5 cloves JAL JEERA
● ½ star anise Ingredients
● 1 - 1 ½ tsp seedless tamarind
Method for the masala ● 3/4 cup mint leaves/pudina leaves
Grind all ingredients into a coarse ● 1/2 cup packed chopped
powder. cilantro (hara dhania)
● 1 or 1.5 tsp cumin seeds/jeera
Method for Tea ● 1 tsp fennel seeds/saunf
Mix the water, soymilk, chai masala and ● 1/2 tsp black pepper
boil for 3 – 4 minutes. Add the date paste ● 1/2 or 1 tsp amchur/dry mango
and fresh crushed ginger and boil for a powder
minute. Now add the mint and lemon ● a pinch of asafoetida/hing
grass leaves and cover for 5 minutes. ● black salt or rock salt as
Strain and serve. required

Serves 2-3 Method

Rinse the mint, cilantro leaves and
CHOCOLATE CHAI NUT MILK (RAW) the tamarind ball. First blend all the
ingredients in ½ or ¾ cup water till
This recipe was demonstrated by Lisa smooth. Then strain through a strainer.
Pitman during her Eating without
Heating demos in India. For more Add 3-4 cups of chilled water to the
on Lisa and her recipes see www. strained mixture or as required. Keep in
veganculinarycrusade.com the fridge or serve chilled jaljeera.

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PLANT-BASED MILK Method
You can make plant based milks from Grate a coconut and place in the grinder
a variety of ingredients such as soya till the grinder is ½ full. Add a ½ cup of
beans, mature coconut, tender coconut, warm water and grind. Strain the mixture
almonds, cashews, macadamia nuts, through a sieve with slightly large mesh.
hazelnuts, peanuts, whole rice, oats, Squeeze the coconut well with a spoon
pumpkin seeds, melon seeds, sunflower or with the hands to take out all the
seeds, cucumber seeds and sesame milk. Save the fibre. Once all the milk
seeds. is extracted, repeat the procedure with
the fibre and a little water to extract
NUT MILK OR SEED MILK the remaining milk. Discard the fibre or
utilise in cooking.
Ingredients
Yields 3 cups
● 1 cup unroasted nuts or
seeds (almonds, cashews, any
seeds) PEANUT RICE MILK CURD
● 4 cups water Peanuts lend creaminess to the milk
but have a strong flavor, which can be
Method reduced by mixing in rice. Rice also
Wash and soak the nuts/seeds for 8 helps to thicken the milk and curds.
hours in water. Pour out the water and Ingredients
rinse. Put nuts in a blender and blend
● 1 cup raw peanuts soaked for
till you get a smooth paste adding a
8 to 12 hours
little water only if necessary. The less
● ½ cup brown rice flour
water you add, the smoother the paste
● 4 cups water (800 ml. water)
will be. Once you have a smooth paste,
● 5 – 6 chili tops / non-dairy curd
add the remaining water and blend. 1-2
starter
dates may be added to sweeten the nut
milk.
Method
Yield - 5 cups of milk.
Put peanuts in a blender and blend
COCONUT MILK till you get a
smooth paste
Ingredients adding a little
● 1 cup grated fresh mature water at a
coconut (not drinking coconut) time. Make rice
● 1 cup warm water milk by mixing
rice flour with

17
water. Stir the peanut milk and boil The flavorings can vary according to
slowly on low heat. Once it starts your preference, for example roasted
to thicken, start adding the rice cumin powder, ginger chili paste,
milk slowly while stirring to prevent mint and coriander, roasted whole
clumping. Let the milk fully boil and cumin and asafoetida.
thicken. Cool to body temperature. Set Serves 2
the curd using the chili top as a starter
the first time you make it by dipping TENDER COCONUT CHAAS
them in the peanuts mixture, and keep (BUTTERMILK)
some as a starter for the next batch.
Ingredients
The starter can also be stored in the freezer. ● cream from 1 tender coconut
Note- If you want a thick set curd then ● 6 – 8 drops of lemon juice
use 5 cups of water for making the milk ● 2 ½ cups normal water
or if you prefer a bit runny curd use 6 ● 1 tsp chaas masala
cups of water. ● ½ green chilli
● salt to taste
Note: Chili tops provides the essential
bacteria for setting the curd.
Method
PEANUT CURD BUTTERMILK Remove the flesh of the coconut. Blend
into a thick cream with as little water as
Ingredients
possible. Add lemon juice, water and
● ¼ cup peanuts or peanut-rice flavorings according to your taste. Stir
curd well. Serve chilled.
● 1 glass water
Serves 3
● 3–4 curry leaves
● ½ green chili PEANUT AND OTHER NUT BUTTERS
● ¼ tsp cumin powder
● sea salt or black salt to taste Ingredients
● 100 gm peanuts
Method
To the blender add yoghurt, water, Method
curry leaves, green chili, cumin Roast peanuts (if raw) on a slow flame
powder and salt. Blend it well and till the skins crack. Do not let the seeds
sieve. burn.
Variations Place them in the grinder up to a height
Buttermilk can be made with other of 1”. Grind until it turns to butter. If it
plant-based yogurts. is not evenly crushed, stir and grind

18
again. Store at room temperature RAW CASHEW CHEESE

Variations This cheese is easy to make and makes a

wonderful spread.
You can use different nuts and seeds to
make your own butters using the same Ingredients
method. ● 1 cup raw cashews (soaked for
Tip- Cashew butter is good un-roasted. 6 to 8 hours)
You can also mix different seed butters. ● ⅓ tsp unprocessed salt
● ¼ cup water
COCONUT BUTTER (GHEE REPLACER)
Method
This is an excellent ghee replacer and
can be used in small quantities to give Pour out the water from the cashews
the aroma of ghee in food. and place them in a blender. Make this
into a smooth paste adding a little water
With two small kids in the house the at the time. Now leave this to ferment
family always insists on adding ghee in a glass container (ensuring there is
to their food. This recipe comes to the space to accommodate the rising of
rescue at such times, not only is it very
the cheese) with the lid lightly placed
similar to ghee in taste, but the aroma
on top for 8–24 hours depending on
and flavor too are very close. Add it
to sweets or savoury and food tastes the room temperature until it begins to
yumm- Madhura smell sour. Add salt. Mix well and serve.
Refrigerate to store.
Ingredients This can be kept for 10 days or more.
● 200 gm desiccated coconut Ideal for making cheesy sauces, dips and
spreads, or even just directly on bread.
Method It can even be used on baked dishes and
Place the desiccated coconut in the will brown slightly when baked.
grinder till the grinder jar is completely Note - The fermentation time differs
full. Grind until it turns to butter, based on the room temperature and
scraping the sides at regular intervals to the climate of the place where you
make sure all of it gets blended. are. Please keep an eye on the cheese
Tip- Use good quality dessicated after 8hrs. It should be placed in the
coconut to make butter. Always fill the refrigerator after it begins to smell
jar completely otherwise it won’t form sour.
butter.
Variation: Make flavored cashew
cheese by adding chopped fresh herbs
or crushed red pepper or coarsely

21
crushed black pepper or caraway seeds Method
etc. Pour out the water from the cashews.
Serves 8-10 Place the cashews in a grinder. Blend
till you get a reasonably smooth paste
SOUR CREAM adding up to ¼ cup water if needed.
Ingredients Add the tofu, garlic and salt in the
● 1 cup cashews or broken blender to make a thick but creamy
cashews spread. Remove from the blender
● juice of 1 lime into a bowl. Add finely minced fresh
● ½ tsp salt herbs and fresh pepper, lime juice and
stir together. (Never put herbs in the
Method food processor or you will have green
Soak the cashews for 6 to 8 hours. Drain cheese!)
the water and put the cashews in a Yeast flakes if available can be added for
blender. Blend, adding a bit of water till a cheesier taste but are not necessary.
a thick creamy consistency is reached.
Serves 10
Add lime juice and salt and blend again.
Add more water if needed to get a thick
NUT FREE CHEESE
but flowing consistency. It is ready to
serve. Ingredients
Serves 4-6 ● 2 cups steamed diced
unpeeled potato
BOURSIN ● 1 cup steamed diced unpeeled
carrot
Ingredients
● ½ cup water
● 200 gm tofu ● 2 tsp salt
● 200 gm or 1 cup raw cashews ● 1 tbsp lemon juice
(soaked for 6 to 8 hours) ● ½ cup nutritional yeast
● 1 cup finely chopped fresh ● ¼ cup onion powder
herbs (basil, tarragon, parsley, ● ¼ cup garlic powder
dill, mint, spring onion greens ● ¼ tsp mustard powder
or chives) ● ¼ tsp pepper powder
● 1 tbsp fresh lime juice
● 1 tsp garlic ground or minced Method
fine Blend all into a smooth creamy paste.
● ½ tsp salt Store in fridge for up to one week.
● freshly ground pepper
● water as needed

22
SHREDDABLE CHEESE In a powerful blender puree almonds,
lemon juice, salt, and water until
Ingredients
crumbled. Place 3 layers of cheesecloth
● ½ cup raw cashew cheese over a strainer and spoon the mixture
● ½ cup soaked cashews into it. Bring up ends and tie with an
● 2-3 tbsp isabgol (psyllium husk) elastic rubber band. Allow to drain in
● 4-5 garlic cloves the refrigerator overnight or at least 8
● 2-3 tbsp lemon juice hours by keeping on a sieve.
● ¼ cup water
● 1 ½ tsp rock salt Preheat oven to 200°F. Line a cookie
● a pinch of turmeric sheet with parchment paper. Turn the
cheese with the crumbly side down onto
Method the paper and shape it like a disc about
¾ inch thick. Bake for 40-50 minutes
Place all the ingredients into the grinder
until top is firm and dry. Cool and chill.
and blend into a thick smooth paste.
Transfer to a glass bowl and keep in To serve, place the cheese on a plate
fridge. After 6-8 hours cut into long and sprinkle with dry or fresh herbs.
shreds of cheese.
TOFU RICOTTA
FETA CHEESE
Ingredients
Ingredients ● 1 package (250 gm) tofu
● 1 cup whole almonds ● 1 tsp minced garlic
● 2 tbsp fresh lemon juice ● 1/8 cup nutritional yeast
● 1 clove garlic ● 1⁄4 tsp salt
● 1¼ tsp rock salt/ sea salt ● 1⁄4 tsp pepper
● 2 tbsp water ● ½ tbsp parsley flakes
● 1 tbsp fresh thyme leaves ● ½ tsp basil
(optional) ● ½ tsp oregano
● 1 tbsp fresh rosemary leaves ● 1/8 cup lemon juice
(optional) ● 1/8 cup soymilk

Method Method
Place the almonds in a bowl of room Combine all of the above ingredients in
temperature water. Allow to soak for 8 a food processor and process until fairly
hours. Discard the soaking water. Add smooth. Refrigerate and serve or use in
some water and boil for 5-7 minutes. a recipe.
When cool remove skin.
Serves 2-4

23
VEGETABLE POHA COLOURFUL MILLET UPMA
A Maharashtrian household can never Ingredients
be complete without a delicious plate of ● 1 cup barnyard millet
poha. This recipe even without a drop of ● ½ cup grated unpeeled carrot
oil is so tasty and the vegetables add the ● ¼ cup grated unpeeled
healthy twist- Madhura beetroot
● ½ cup finely grated coconut
Ingredients
● 1 tsp black mustard seeds
● 1 cup red rice poha ● 5-6 curry leaves
● 1 cup grated vegetables or ● ¼ cup roasted peanuts
diced steamed vegetables ● salt, red chili powder to taste
● 1 tsp mustard seeds ● lemon juice to taste
● green chilies to taste
● ginger paste to taste (optional) Method
● ¼ tsp turmeric
Wash the millets and soak them for 6
● salt to taste
to 8 hours. Rinse with fresh water and
● 2 tbsp roasted peanuts
cook in 1.5 to 2 times the quantity of
● 2 tbsp grated coconut
water.
● 2 tbsp fresh coriander chopped
Dry roast the mustard seeds and curry
Method leaves in a wok.
Put the poha in a big strainer and wash Once the millet has cooled down, mix it
it. Let it sit for about 5 minutes till the with the carrots, beetroot and coconut,
grains become thicker. Meanwhile, put a salt, chili powder and lemon juice.
pan on a low flame and add the mustard Season with the dry roasted mustard
seeds. Once they start popping, add the and curry leaves. Mix the peanuts in
green chilies, ginger and vegetables. last to retain the crunch. Serve with any
Add salt and turmeric. Sprinkle some green chutney on the side.
water if it’s too dry. After about three or
four minutes, add the soaked poha and OPTIONS
toss it around till it is fully coated with Replace millet with vari, samak, brown
the turmeric. Add in the peanuts and rice poha, or gluten free oats or millet
take it off the stove. Garnish with grated sevai. Other vegetables like French
coconut and coriander. beans, peas or corn can be used.
Serves 4 Serves 4-6

24
RED RICE IDLI / DOSA BATTER by rubbing it with a chopped potato or
onion before pouring the batter.
These pretty pink idlis and dosas are
surprisingly tasty, filling and healthy Variation for Dosas
being made of all whole ingredients. An equal volume or less of finely grated
Once you get hooked on these the white bottle gourd (dudhi) or pumpkin can be
ones don’t appeal any more. mixed with the batter along with ginger
chili paste to taste. This makes tasty,
Ingredients slightly thicker dosas which are a big hit
● 4 cups unpolished red rice with children and a good way to feed
● 1 cup whole or split black urad them the vegetables they don’t care for.
dal Serve with sambhar and coconut chutney.
● ½ cup cooked unpolished rice Serves 8-10
● salt to taste
RAGI PORRIDGE
Method
Ingredients
Separately soak the red rice and the urad
dal for 10 to 12 hours. Grind the soaked ● 4 tbsp roasted ragi flour /
rice and cooked rice with the water in nachni
the blender (or idli grinder) till you get ● 1 cup cold water
a slightly coarse (but almost smooth) ● 2 tbsp date paste
paste. Pour into a large bowl. Grind the ● 1 tsp ground ginger
soaked urad dal with the water in the ● 4 cup fresh coconut milk
blender till very smooth and mix with
the rice paste. Allow this mixture to Method
ferment for 8-12 hours depending on Dry roast the ragi flour. Mix the ragi and
the room temperature. In summer days water till there are no lumps and cook
8 hours is sufficient, but on cooler days for about 5 minutes on a medium flame
it takes longer. You can smell it to tell till the ragi is cooked. Stir briskly all the
whether it is ready or not. It should have while because ragi flour tends to form
a slightly sour, fermented smell. Add lumps. Add date paste and ginger and
salt to taste. Pour into an idli steamer to turn off the flame. Top with coconut
make idlis. Add water so that it is of the milk and serve.
consistency of dosa batter (somewhat Variations
similar to pancake batter) to make dosas Replace ragi with cracked wheat.
or uttapams.
Replace ginger with cinnamon and
Tip cardamom.
Dosas or uttapams can be made on a Replace coconut milk with soy, nut or
thick iron dosa tawa without any oil rice milk.

25
Replace Ragi with other millet flours. CREAMY OATMEAL PORRIDGE WITH
Serves 4 SUNFLOWER SEEDS
This vegan porridge is creamy, tasty
INSTANT MILLET DOSA and very satisfying. Rolled oats or steel
Ingredients cut oats are best because they are
whole. White oats or quick cooking oats
● ½ cup ragi flour are not whole, so best avoided.
● ¼ cup onion finely chopped
● 1 green chili finely chopped Ingredients
● salt to taste ● 1 cup water
● 5 tbsp rolled oats or steel cut
Method
oats
Mix ragi flour with enough hot water ● 1 ½ tbsp date paste
until there are no lumps. Then add ● 1 tsp sesame butter
onions, green chilies, coriander leaves, ● 1 tbsp sunflower seeds
curry leaves and salt needed. The batter
should be thin. Method
Heat dosa tawa, pour the batter from Mix the water and oatmeal in a pot
the outer corners of the tawa and fill the and cook over a medium flame stirring
inside of the tawa. You cannot spread constantly till the porridge is ready. Once
this batter like a normal dosa. the oats are cooked stir in the date paste
It will take time to cook dosa, so have and sesame butter. Roast sunflower seeds
patience. Keep the flame medium to separately and sprinkle them on top. Serve.
high.
Variations
Once cooked flip it over to the other side
and let the other side get cooked. Replace sunflower seeds with almonds
Remove from tawa and serve hot with or nut mix or dried fruit mix.
chutney or sambhar. This dosa will taste Replace sesame butter with soya milk
good only if taken hot from the tawa. or other nut butters.
Those who have difficulty in preparing this Replace oats with cracked wheat or ragi
style of ragi dosa can prepare like regular flour and add some fresh, grated ginger.
dosas. Add less water and make small Serves 1
regular dosas.
Variation
Any other millet flour can be used instead
of ragi/ finger millet.
Serves 4

26
CHILLA OR PUDLA OR PESARATTU coriander leaves
● green chilies, finely chopped
Ingredients
as per taste
● 1 cup whole moong (or ● ¼ cup peanut rice milk curd
other lentil or bean), soaked ● ½ tsp turmeric
overnight ● 2 cloves garlic finely minced
● ½ - ¼ tsp ginger chili paste ● salt as taste
● salt to taste
Method
Method
Mix all the flours and roast them in a
Grind soaked moong or other lentil to heated pan till they are fragrant. Add
a fine paste. Add ginger chili paste and the rest of the ingredients and knead
salt to taste. Make as dosa as there is no a stiff dough using little water at a
need for fermentation. time. Divide the dough into 15, 2-inch
Variations diameter balls. Using the palm of your
hands flatten each ball, dust the surface
Mix grated vegetables in the batter
of the ball with whole jowar flour and
Make dhoklas with the same batter.
flatten into a 4 to 6 inch diameter circle.
Stuff the chillas with cooked or grated
You can make them thick or thin, it is
vegetables like peas, French beans,
purely your preference.
carrots, beetroot, broccoli, potatoes or
corn. Pre-heat an iron skillet on high heat;
Serves 2-3 place the rolled dough on the skillet;
after about a few seconds you will
THALIPEETH (SAVOURY PANCAKE) notice that smalls bubbles start rising
on the dough. Turn the heat to medium;
Protein always seems to be a big flip the rolled dough over and roast the
concern when you are plant based. My thalipeeth till it is completely cooked.
husband is heavily into gymming and Serve hot with mint chutney or peanut
loves this dish as it provides the high curd.
quality protein that he is looking for-
Madhura Variation
You can add grated pumpkin, cucumber,
Ingredients
cabbage or any vegetable of preference.
● 150 gm jowar flour Instead of jowar flour you can use whole
● 50 gm chickpea flour wheat flour, ragi flour etc
● 50 gm moong flour
Serves 5
● 50 gm brown chana flour
● ½ cup finely chopped onion
● ¼ cup finely chopped

27
TOFU AKURI / SCRAMBLE ● ¼ tsp red chili powder
● ½ tsp finely chopped green
Ingredients
chilies
● 300 gm firm tofu
● 1 medium onion finely Method
chopped Sieve the flour. Mix the water into
● 2 tomatoes finely chopped it slowly and well so that there
● ¼ tsp turmeric are no lumps. Mix the rest of the
● ½ tsp salt ingredients.
● chopped green chilies to taste
● chopped fresh coriander for Heat an iron tawa on medium flame
garnishing and spread a thick layer on it. As
soon as the bubbles appear, cover it
Method up and cook till it looks dry. Now turn
it and cook for a few minutes on the
Drain the tofu and crumble it. Sauté the
other side. Serve hot with ketchup or
onions and add tomatoes in a sauté pan
mint chutney.
on medium heat, for about 2 minutes.
Add the remaining ingredients except Serves 4
the garnish and cook. Garnish with
coriander and serve warm. ‘MUESLI’
Variations Ingredients
Add mushrooms, chopped zucchini, bell ● 1 ½ cups wheat flakes
peppers or vegetables of your choice. ● ¾ cup oats
Replace coriander garnish with parsley ● ½ cup barley flakes
for a more western flavor. ● ⅓ cup sunflower seeds
● ⅓ cup pumpkin seeds
Serves 2
● ⅓ cup watermelon seeds
● ⅓ cup chopped dates
‘OMELETTE’
● ⅓ cup black raisins or figs
Ingredients ● ⅓ cup chopped pistachios
● 1 cup besan (chickpea flour) ● ⅓ cup chopped almonds
● ¾ cup water ● 2 -3 tbsp date paste
● ½ cup finely chopped ● 1 ½ tsp lemon juice or 100 ml
tomatoes orange juice
● ⅔ cup finely chopped onions ● ½ tsp cinnamon powder
● ¾ cup finely chopped
coriander Method
● ½ to ¾ tsp black salt Mix all dry ingredients. Mix the juice

28
and dates paste separately. Add to Rinse the food processor and in the
dry mixture and mix well. Bake at 125 clean food processor blend the two
degrees for 25 – 30 minutes. Store in an frozen bananas until a soft-serve ice
airtight container. cream texture is achieved. Divide half
Serve dry as a snack or with soya milk or of each component between two large
nut milk or coconut milk. or four small glasses, adding one layer
at a time. Repeat the layers to use
Servings as per requirements.
up the remaining components. Place
the banana layer first and then the
TROPICAL BREAKFAST PARFAIT (RAW)
papaya layer as bananas on the top
This recipe was demonstrated by will darken.
Lisa Pitman during her “Eating Makes 2 large or 4 small servings.
without heating” demos in India.
For more on Lisa and her recipes see AVOCADO BREAKFAST SUPERBOWL
www.veganculinarycrusade.com
Ingredients
Ingredients
● ½ avocado
● 4 large dates, pitted ● ½ red banana or any banana
● 1 tbsp of zest and juice from 1 ● 4-5 ripe red strawberries
orange (replace with any other berry,
● ¼ cup raw almonds mango or seasonal fruit of
● ¼ cup rolled oats your choice)
● 2 tbsp dried apricot ● 2 dates (if you like it sweeter)
● 1 cup fresh papaya or 1 banana, raw cacao and 2
● 2 bananas, peeled and frozen dates
● 2 pinches of sea salt ● a few spoonful of frozen
strawberries, figs, raisins, and
Method any other berries.
Add to the food processor, two dates and ● few broken nuts and seeds.
the orange zest. Pulse to finely chop the
dates. Add the almonds, oats, apricots Method
and a pinch of salt. Pulse to create a Blend the first four ingredients
granola-like texture. Remove and set without any water to form yogurt like
aside. consistency. Transfer into a cereal bowl.
Top with spoonful of frozen berries, nuts
Rinse the food processor and in the clean
and seeds. Enjoy.
food processor combine the papaya,
orange juice, the remaining two dates Serves 1 -2
and a pinch of salt. Blend until completely
smooth. Remove and set aside.

31
A. DRESSINGS dollops of it on a bed of finely shredded
vegetables.
CASHEW MAYONNAISE
Makes 2 cups
Ingredients
● ½ cup cashews (soaked for 6-8 GREEN GODDESS DRESSING
hours)
Ingredients
● 2 tbsp chopped onion
● juice of ½ lime ● 2 to 3 average-size garlic cloves
● ¼ tsp mustard powder ● ½ cup fresh chives
● 1 small clove garlic ● ½ cup fresh parsley
● salt to taste ● 2 tbsp tahini
● pepper to taste ● 2 tbsp nutritional yeast
● water (about ¼ cup) ● 1 tbsp miso
● ⅓ cup water
Method ● 2 tbsp freshly squeezed lemon
juice
Blend the dressing ingredients except
● ½ tsp salt
the water. Add water a little at a time to
make a smooth paste like a mayonnaise.
Method
Makes 1 cup
Pulse 2 cloves of garlic, the chives, and
the parsley in a food processor, just to
NACHO CHEESE
chop everything up. Add the remaining
Ingredients ingredients and blend until very smooth.
● 1 cup unpeeled diced potatoes Chill until ready to serve.
● ½ cup unpeeled diced carrots Makes ¾ cup
● ⅓ cup almond milk
● 1 small onion chopped CHIPOTLE RANCH DRESSING
● 6-7 cloves garlic Ingredients
● 1 tsp chili flakes
● 225 gm silken tofu
● 2 tbsp lemon juice
● ½ tsp nutritional yeast
● salt to taste
● 2 tbsp drained capers/chopped
olives
Method
Steam potatoes and carrots. Put all
the ingredients in the grinder and
grind into a smooth paste. This cheese
can be served as a dip with vegetable
sticks or corn crackers or you could put

32
 ● 1 tbsp fresh lemon juice ORIENTAL STYLE DRESSING
● 2 dates
Ingredients
● 1 tbsp apple cider vinegar
● 1 dried chipotle pepper or any ● 1 tbsp fresh ginger, grated
hot chili pepper ● 1 tbsp fresh garlic, grated
● 2 tbsp chopped onion ● green chilies, finely chopped
● 1 shallot, peeled and minced (optional)
● ½ tsp sea salt ● ¼ cup soy sauce
● ½ tsp chili powder ● 3 tbsp lemon juice
● ¼ tsp paprika ● 1 tbsp date paste
● 1 garlic clove minced ● 1 tbsp chopped coriander

Method Method
Place all the ingredients in a blender and Mix all the ingredients and drizzle over a
blend till smooth. salad to make a delicious dressing.
Makes ½ cup
Taste and adjust the seasoning. Serve
chilled. Stays in the fridge for a week.
CUMIN YOGURT DRESSING
Makes 2 cups
Ingredients
TAHINI DRESSING ● ½ cup peanut yogurt
● ½ tsp ground coriander
Ingredients
● 1 tsp ground cumin
● ⅓ cup well stirred sesame ● 1 tbsp water
butter ● 2 tbsp lemon juice
● ⅓ cup water
● 3 tbsp lemon juice or according Method
to taste
Mix all the ingredients together in a
● ¾ tsp salt
bowl.
● 1 clove garlic to taste
Makes about 1 cup
Method
B. DIPS
Blend together all the ingredients till
smooth. CHEESY DIP
Variation Ingredients
Omit the salt and add soy sauce. This is a ● 2 cups raw cashew cheese
great dressing over salad greens. ● ¾ cups water
Makes 2 cups ● ½ cup bell peppers (red and

33
 yellow) finely chopped MEXICAN SALSAS
● 2 tbsp green onions, finely
SALSA VERDE
chopped
● 2 tbsp fresh basil / parsley / Ingredients
coriander ● 6 tomatillos, (or substitute
● 1 tbsp finely grated garlic with green tomatoes)
● ½ to 1 tbsp rock salt
● juice of 1 lime
● 1 tbsp lemon juice (you may
● ½ red onion, finely chopped
need more if the cashews are
● 2 jalapenos, seeded and diced
sweet.)
● a pinch of crushed red pepper ● ½ bunch cilantro, chopped
(optional) ● 1 tsp sea salt

Method Method
Mix all the ingredients. Preheat the oven to 350°F. Place the
This cheese can be used as a dip served tomatillos in a baking dish and bake for
with veggies and as a salad dressing. 30 minutes. Remove and cool. Transfer
Serves 8- 10 the tomatillos to a blender and add
onion, peppers, cilantro, salt and lime
GUACAMOLE juice. Blend only until chunky. Can stay
in the refrigerator for up to 5 days.
Ingredients
Makes 2 cups.
● 2 ripe avocados, halved and
pitted
● 2 tbsp fresh lemon juice PICO DE GALLO
● ½ cup chopped onion Ingredients
● ¼ cup chopped tomatoes ● 6 large tomatoes, finely diced
● 1½ tbsp chopped jalapeno
● 1 small onion, finely diced
pepper
● 1 cup finely chopped cilantro
● ½ tsp sea salt
● 2 jalapenos, seeded and
● ½ cup chopped cilantro /
coarsely chopped
coriander
● 1 tsp sea salt
Method ● 2 tbsp lemon juice or to taste
Scoop the avocados into a large bowl,
add lemon juice and mash coarsely with Method
a fork. Gently mix the onion, tomatoes, Mix all the ingredients well in a bowl.
jalapeno. Add salt and cilantro. Serve Serve at room temperature or chill for
within an hour of making it. 30 minutes to 2 hours before serving.
Makes 1½ cups Makes 4 cups

34
TOMATO SALSA blended. Can be garnished with parsley.

Ingredients Can be used as a dip with crackers, or

veggies cut in lengths.
● 1 ripe tomato chopped,
● ½ cup finely chopped red Makes 1 cup
onion,
● pepper, HUMMUS
● red chili Do we love it or do we love it? My family
● lime juice can polish off large quantities of hummus
● salt with just anything from cucumber sticks
to crackers to rice! Yes my son actually
Method likes to mix hummus with brown rice
Roast the tomatoes on an open flame. and its one of my favorite recipes to
When the tomatoes have a burnt skin sneak in protein and calcium into his
remove and cool. diet- Anubha
Peel the burnt skin and roughly chop Ingredients
them and place into a bowl. Add the ● ½ cup chickpeas soaked
rest of the ingredients as per the taste overnight, and washed
and mix. ● juice of 1 lemon
Makes 2 cups ● ½ tsp salt
● 1 tbsp sesame butter
BABAGANOUSH ● 1 – 2 cloves garlic.
● a pinch of chili powder or
Ingredients
paprika
● 1 eggplant (big size) ● parsley
● 2 medium cloves of garlic
● ½ tsp roasted cumin powder Method
● rock salt to taste
Cook the chickpeas in a pressure
● lemon to taste
cooker till soft with just enough water
● 2 tbsp tahini
in the cooker. Rinse in clean water
several times. Mix chickpeas, lemon
Method
juice, salt, sesame butter, and garlic
Roast eggplant on the stove or roast in in the blender. Grind adding water as
the oven (will take 45 minutes or so). needed to make a thick almost smooth
Once it has cooled down, remove the paste. Place in a bowl. Garnish with
burnt peel, and cut into pieces. Mix all a sprinkling of red chili powder or
ingredients except lemon, and blend paprika and parsley.
into a smooth paste. Add lemon once

35
Variations Method
Add sun dried tomatoes / olives / coriander Steam the beets with the skins until
to the mixture while grinding to make a tender. Cool completely and cut
flavored hummus. into 1” cubes. Mix the remaining
Serves 4 ingredients into a bowl. Add the
beetroot and mix well. Serve at
NO-BEAN HUMMUS room temperature, as in the fridge
the yogurt will cake through. Can be
Ingredients served with raw onion rings.
● 2 cups chopped zucchini Serves 4
● ½ cup sesame seeds
● lemon juice to taste CUCUMBER SUMMER ROLLS WITH
● 1 clove garlic (optional) GINGER ALMOND SAUCE
● 6-8 green olives
● 1 tsp paprika Ingredients for rolls
● 8 leaves of lettuce (any
Method variety with soft leaves, e.g.
Blend all the ingredients until smooth butterhead)
and serve with carrot and cucumber ● 1 medium cucumber,
sticks, radish, broccoli florets, or salad unpeeled, seeded and
leaves. julienned
● ½ cup carrot, unpeeled and
Serves 2-4
shredded
● ½ cup beetroot, unpeeled and
C. SIDE SALADS
shredded
BEETROOT WITH A ZING ● ¼ cup fresh basil, chopped
● ¼ cup fresh cilantro, chopped
Ingredients
● ¼ cup fresh mint leaves
● 4 medium-sized beetroots
● 2 tbsp onions, finely chopped Ingredients for sauce
● 1 tbsp celery, finely chopped ● ½ cup water
● 1 tbsp wholegrain mustard ● 1 kaffir lime leaf
● 1 cup vegan yogurt lightly ● ½ cup almond butter
whipped ● 1 date, pitted
● 1 small raw mango finely ● 2 tbsp lime juice
chopped (optional) ● 1 tsp sea salt
● salt to taste ● pinch of cayenne pepper
● ½ tsp red chili powder ● ¼ tsp garlic, minced
● raw onion rings (optional) ● 1 tsp ginger, minced

36
Method CABBAGE ROLLS
Arrange lettuce leaves on a flat surface. Ingredients
Evenly distribute cucumber, carrot, beet and
● 1 large cabbage
herbs among the 8 leaves. Roll up the lettuce
● ½ kg carrots
leaves. Let them rest seam side down. Serve
● ½ kg beetroot
with dipping sauce on the side.
● 1 large onion grated
For the dipping sauce - Blend everything ● 1 coconut freshly grated
together into a smooth sauce. Serve with ● salt to taste
the cucumber rolls. ● ginger chili paste to taste
Serves 4
Method
BELL PEPPER, CORN AND AVOCADO Peel off the cabbage leaves one by one,
SALAD WITH MUSTARD DRESSING keeping them whole. Boil water in a large
pot. Turn off the heat and dip the leaves
Ingredients
in the water and leave them for a few
● 1 red bell pepper minutes. Wash and grate the carrots and
● 1 ripe but firm avocado beets. Mix all these ingredients and add
● 1 steamed corn with kernels salt and ginger chili paste to taste.
removed
Flatten the cabbage leaves and cut
Dressing off any hard stems. Spread the carrot
● 2 tbsp balsamic vinegar beetroot mixture over the cabbage
● 1 tbsp soya sauce leaves and roll tightly. Cut into 2 inch
● 1 tbsp date paste pieces and serve.
● 1 tsp mustard sauce Serves 10-15

Method CARROT, PEANUT AND RAISIN SALAD

Chop the avocado and red pepper into
Ingredients
bite sized pieces. Whisk together all the
ingredients for the dressing. Toss all the ● 500 gm carrots, unpeeled and
ingredients together. grated
● ½ cup raisins
Serves 4
● ½ cup roasted and coarsely
chopped peanuts
● 2 tbsp chopped coriander
● 2 tbsp roasted sesame seeds
Dressing
● ½ cup lime juice

37
 ● 2 cloves garlic, crushed ● lemon Juice
● 1 Tbsp date paste ● salt
● 1 tsp whole cumin seeds,
Method
roasted and coarsely crushed
● salt and pepper to taste Chop all the vegetables into small cubes.
Cut tindori into diagonal discs. Grind all
Method the dressing ingredients into a smooth
Soak the raisins in water till plump. If paste. Mix the dressing with the salad
in a hurry, soak for a few mins in warm veggies. Garnish with finely chopped
water. Mix all the ingredients. Good to coriander leaves.
have this salad chilled. Serves 8- 12
Variation
Julienne the carrots (cut into matchsticks COLESLAW
like in chinese cooking) steam lightly and Ingredients
chill them before mixing with the rest of ● 3 cups finely sliced green
the ingredients. cabbage
Serves 6 ● 2 carrots, unpeeled grated
● 1 red onion, grated
MIXED VEGETABLE SALAD WITH ● 1 cup finely sliced red cabbage
COCONUT AND MUSTARD DRESSING (optional)
● herbs of choice (parsley, dill)
Ingredients ● ½ cup vegan mayonnaise
● 2 cucumbers ● salt and pepper to taste
● 1 small piece yellow pumpkin
2” X 4” Method
● 15 – 20 tender tindori/ tendli Mix all the ingredients together. Chill for
● 1 green bell pepper about ½ hour in a glass bowl. Serve.
● 1 yellow bell pepper
● 1 red bell pepper Serves 5-6
● 1 large carrot or 2 small ones Note- If the salad is too dry add more
● 1 medium white radish (optional) vegan mayonnaise.
● 2 zucchini
● finely chopped coriander LEMONY CARROT SALAD WITH DILL
leaves for garnishing Ingredients
Dressing ● 4 grated carrots
● 1 ½ cup grated coconut ● 2 tbsp chopped spring onion
● 1 ¼ tbsp ground mustard ● 3 tbsp dill leaves
● ¼ tsp pepper ● juice of 1/2 lemon

38
 ● 2 cloves chopped garlic Mix curd, garlic, salt, mint leaves and
● salt to taste lemon juice in a bowl. Cut cucumbers
● ¼ tsp pepper powder using spiralizer or julienne peeler. In a
Method serving bowl, place cucumber juliennes,
prepared eggplant slices, pour yogurt
Combine the lemon juice, garlic, salt and
dressing, sprinkle pumpkin seeds and
pepper in a medium bowl. Add carrots,
black sesame seeds.
dill and spring onions toss well and serve.
Serves 2-3 Variation: You can grate cucumber
instead of making juliennes.
MEDITERRANEAN EGGPLANT SALAD Serves 4
WITH YOGURT DRESSING
THAI LETTUCE SPRING ROLLS WITH
Ingredients
PEANUT SATAY
● 4 cucumbers
● 2-3 long thin eggplant Ingredients
● salt, red chili powder, dry ● lettuce leaves (for the cups)
mango powder as per taste ● ¼ cup chopped spinach
● dried oregano / lebanese ● ½ cup chopped tomatoes
seasoning (Zataar) ● ½ cup chopped cucumbers
● handful of pumpkin seeds ● ½ cup chopped cabbage
● handful of broken cashews Tangy Peanut Sauce
● black sesame seeds for ● ¾ cup roasted peanuts
sprinkling ● ⅓ cup dried dates (powdered)
Yogurt Dressing ● 2 roasted red chili whole
● ¼ cup tamarind
● ½ cup peanut rice milk curd ● ½ tsp rock salt
● 2 tsp crushed garlic
● rock salt to taste Method
● lemon juice to taste Grind all the dressing ingredients in a
● a few sprigs of fresh chopped grinder, along with a bit of water till you
mint leaves (optional) have a smooth creamy pink coloured
dressing. Massage this into the chopped
Method vegetables, till nicely mixed. Put
Slice eggplant, add salt, red chili powder, spoonfuls on the lettuce leaves and roll
raw mango powder, oregano (if using to serve. Enjoy.
lebanese powder, then omit raw mango Serves 3-4
powder), roast evenly on an iron skillet
on both the sides till lightly roasted.

41
TZATZIKI to coat, cover and marinate for 1 hour,
stirring once or twice. Just before serving,
This is a garlicky Greek salad that is cool
sprinkle the toasted sesame seeds on top.
and refreshing.
Serves 6-8
Ingredients
● 4 medium cucumbers grated D. FERMENTED FOODS
● 1 – 1.5 cups vegan yogurt
CARROT AND BEETROOT KANJI
● 1 tsp minced garlic
● ½ tsp salt or to taste Ingredients
● pepper to taste ● 1 cup carrots, unpeeled cut
● dill leaves for garnish into 1 inch sticks
● 1 cup beetroot, unpeeled cut
Method into 1 inch sticks
Mix all the ingredients together. Garnish ● 2 tbsp ground mustard powder
with dill leaves and serve chilled. ● ½ tsp kashmiri chili powder,
non spicy
Serves 4–6
● 4 – 5 cups of water
CUCUMBER SESAME SALAD
Method
This easy-to-make salad is great when Put all the ingredients into a big glass
served alone or with chilled soba jar. Screw on the lid and leave in a
noodles. warm corner to ferment for at least 3
Ingredients days. This can also be left in the sun till
it ferments. Fermentation might take
● 4 cucumbers longer in winter, so you might need to
● 2 tbsp sesame seeds, toasted leave it longer. It has a sour pungent
● 3 tbsp soya sauce taste.
● 2 tsp rice vinegar
Serves 4-5
● 1 tsp date paste
FERMENTED RICE PORRIDGE
Method
Cut the cucumbers lengthwise into thick Ingredients
strips. Place them into a bowl and set ● 1 cup cooked whole rice
aside. Place the soy sauce, rice vinegar ● 2 cups water
and date paste into a small container ● flavorings of your choice -
with a secure lid. Put the lid on and shake onions, green chilies, ginger
to create the vinaigrette dressing. Pour chili paste, mustard and curry
the vinaigrette over the cucumber, toss leaf temper, vegan curds etc
● pinch of salt

42
Method Method
Soak the cooked rice overnight in the Shred the cabbage fine and mix in the
water. Next day mix in a blender or with salt. Now pack the cabbage tightly
a fork, the water and rice flavorings to in a clean glass jar or vessel till it is
make a surprisingly filling porridge or a completely full and you can pack no
drink. Enjoy. more. Now cover the jar with the lid
Serves 1 - 2 but not too tightly and place it inside
another vessel. As the cabbage ferments
KIMCHI the juices may overflow. Depending
on the temperature, fermentation
Ingredients will be complete in 2 – 6 days. Taste a
● 2 bowls chopped radish into little every day and when you find the
matchsticks or 1 head of sourness suitable, refrigerate till served.
cabbage with leaves separated Variation
● 2 tbsp salt
Add any or all of the following - 1/2 cup
● 10 cloves of garlic
grated carrot, 2 bay leaves, ½ tspn whole
● 1 tsp grated ginger
peppercorns, 4 cloves garlic whole or
● 5-6 spring onions trimmed and
chopped, 2 tbsp caraway seeds as per
cut into 1 inch pieces
taste to flavour to the cabbage before
● 1 tsp date paste
fermentation
● 1 tsp kashmiri chili powder
Serves 20
Method
Salt the radish or cabbage and keep E. INDIAN SALADS
aside for 2 hours. Throw out the water CABBAGE SALAD WITH TOMATOES
and wash thoroughly.
Ingredients
Make a paste of the remaining
● ½ cabbage finely shredded
ingredients. Spread this paste on to
● 2 tomatoes chopped into small
the cabbage leaves or radish and store
cubes
in a jar, covered loosely for 2 days till
● ¼ tsp mustard seeds
bubbles form. Transfer to the fridge and
● pinch asafoetida
enjoy as a pickled salad.
● ½ tsp salt (or to taste)
● juice of ½ lime
SAUERKRAUT
● green chilies finely chopped as
Ingredients per taste
● 2 kg shredded cabbage ● ¼ cup fresh coriander chopped
● about 3 tbsp salt ● ¼ cup grated coconut

43
Method with coriander and serve. Serves 8-10
Heat a pan and put in the mustard
KOSUMBRI
seeds. When they pop, turn off
the stove, add asafoetida and stir. Ingredients
Then add in the shredded cabbage ● 1 cup grated unpeeled carrot
without turning on the stove again. ● 1 cup grated cabbage
The heat of the pan will soften the ● 1 cup soaked unpolished
cabbage slightly. Now mix in all other yellow moong dal
ingredients and serve. ● ¼ tsp salt
Serves 4 ● ½ lime juice
● ¼ cup grated coconut
CUCUMBER SALAD WITH PEANUTS ● ½ tsp mustard seeds
AND COCONUT ● a few curry leaves
● pinch of asafoetida
This refreshing salad is on our lunch
● finely chopped green chilies
menu throughout the summer. Cooling
or whole dry red chilies as per
cucumber and coconut with that dash
taste (optional)
of lime comes together to make a very
● coriander for garnish (optional)
‘raita’ like dish. The crunchy peanuts of
course add to the taste and texture of
Method
this dish. Those who miss yogurt after
eliminating dairy can try this convenient Dry roast the mustard seeds, curry leaves
recipe and be delighted! - Anubha and red chilies if you are using them.
Turn off the stove and add asafoetida.
Ingredients Mix the rest of the ingredients and the
● 4 unpeeled cucumbers chopped tempering. Serve.
into tiny cubes
Variation
● ¼ cup grated coconut
● ¼ cup roasted crushed peanuts Add steamed corn kernels.
● juice of 1 lime Serves 4 - 6
● salt to taste
● green chilies, finely chopped INDIAN CARROT SALAD
● 1 tbsp powdered dried dates
Ingredients
● chopped fresh coriander for
garnishing ● 5 carrots washed and grated
● ½ tsp mustard seeds
Method ● dash of asafoetida
● 8 – 10 curry leaves
Mix all the ingredients together. Adjust
● ½ green chili, slit longitudinally
the salt, and lime juice to taste. Garnish

44
 and seeds removed Method
● ½ tsp salt, Mix and toss to combine all the
● juice of ½ a lime ingredients thoroughly.
● finely chopped coriander for
Serves 4
garnishing
● grated coconut (optional) RAITA
● dash of date paste (optional)
Ingredients
Method ● 1 cup vegan yogurt
Heat the pan on a medium flame. When ● ½ cup grated unpeeled
it is hot, put in the mustard seeds. beetroot
When they start to sputter, lower the ● ½ tsp roasted cumin powder
flame to the minimum and add the ● chopped coriander leaves
asafoetida, curry leaves and chili. Turn ● 1 split green chili
off the flame within seconds. Add the ● black salt to taste
carrots, salt, lime juice and coriander. A ● optional – 1 tsp of lime juice
dash of date paste may be added. Mix
and serve. Method
Variation Whip the vegan yogurt to make it a
You can replace the carrots with grated smooth and pourable consistency
adjusting with water. Mix in all the
cabbage and tomatoes.
remaining ingredients to make a pretty
Serves 2-3 pink raita, keeping some coriander aside
for the garnish. Garnish with coriander
INDIAN TOSSED SALAD on top. Add lime juice to taste.
Ingredients Variation
● 2 cucumbers, unpeeled, You can replace the beetroot with
chopped grated cucumber, grated unpeeled
● 1 onion, chopped pumpkin, steamed unpeeled potato or
● 3-4 tomatoes, chopped finely chopped tomatoes and onion.
● 1 steamed potato, unpeeled,
Mint leaves can also be incorporated for
chopped
added flavor.
● 1 tbsp grated coconut
● 2 tbsp unpeeled, roasted and Serves 6
roughly crushed peanuts
● 1-2 tbsp lime juice
● 1 tbsp coriander (optional)
● rock salt to taste

45
F. MEAL REPLACER SALADS PUMPKIN MUSHROOM WITH CUBED
CHEESE AND GREEN
MILLET TABBOULEH SALAD
Ingredients
Tabbouleh is a Mediterranean dish that
is traditionally prepared with bulgur ● 1 kg pumpkin cut into cubes
(broken wheat). Indian indigenous (with the peel)
millets are a local alternative that ● 4 cloves of garlic
tastes very similar and has a higher ● 300 gm mushrooms
nutritive value than wheat. ● 250 gm rocket, watercress or
blanched spinach
Ingredients
● 150 gm shreddable cheese,
● 1 cucumber, unpeeled cubed
● 1 small onion ● salt
● 1 carrot, unpeeled ● pepper
● 3 red tomatoes ● sage leaves
● ½ cup fresh parsley, coriander ● balsamic vinegar
leaves and mint ● sesame seeds
● 1-2 garlic cloves ● mixed herbs
● salt, pepper to taste, pinch of
garam masala Method
● juice of 1 lime, freshly
Steam the pumpkin to be half cooked.
squeezed
Add salt, pepper and sage leaves. Place
● 2 tbsp black sesame
in a baking dish and keep it in the oven
● 150 gm foxtail millet, whole
for 30 mins until it looks roasted with a
grains (kangni / korra / navane
bit of colour.
/ thinnai)
● 1 ½ cups water Cut the mushrooms in large slices and
pan fry with salt, pepper and mixed
Method herbs for 2 minutes.
Soak the millets for 8-10 hours. Cook the Arrange the pumpkin, mushrooms with
millet grains in 1.5-2 times fresh water, the cheese and rocket, watercress or
till firm to the bite. Do not overcook spinach on a platter. Add the balsamic
to avoid the grains becoming mushy. vinegar. Serve.
Chop up the vegetables finely, and mix
Serves 2
everything together. Goes well with
hummus.
Serves 1

46
RAINBOW PAD THAI ● salt and pepper to taste
● juice of 1/2 lime
Ingredients
● 1 zucchini, unpeeled Method
● ½ red bell pepper Mix all the ingredients in a bowl and
● 1 carrot, unpeeled serve!
● ¼ cup purple cabbage Serves 1
● ¼ cup chinese bean sprouts
● 1 tbsp toasted pistachios SALAD NICOISE
broken
Dressing Modified from the original by Isa Chanda
Moskowitz / Appetite for Reduction
● 1 tbsp tahini ( sesame butter)
● ¼ cup tamarind paste Salad Nicoise is steamed potatoes, crisp
● 1 tbsp date paste green beans and salty Nicoise olives
● ½ tsp grated unpeeled ginger dunked in a lush dressing. Traditionally
● ½ tsp grated garlic it is served with tuna which is replaced
● salt to taste here with mashed chickpeas. Green
Goddess Garlic Dressing is a perfect
Method accompaniment, but you can also serve
Thinly slice the bell pepper and purple it with a more traditional balsamic
vinaigrette, if you prefer. Tiny red
cabbage. Julienne the carrot, spiralize the
potatoes work best here, but if you can’t
zucchini to make noodles. Mix all salad
find any, then chop up regular ones into
ingredients together except pistachios.
1-inch pieces.
Mix all the dressing ingredients together
Ingredients
till smooth. Toss the salad into the
dressing till it is well mixed. Sprinkle ● 1 ½ cups cooked chickpeas
pistachios on top. Serve immediately. ● 2 tbsp capers
● ¼ kg small, whole red
Serves 1
potatoes, unpeeled
● ¼ kg green beans, stems
ROCKET AND SWEET POTATO SALAD removed
Ingredients ● ½ small red onion, cut into thin
strips
● 100 gm arugula (rocket) leaves
● 1/3 cup nicoise olives
● 250 – 300 gm steamed or roasted
(kalamata olives work, too)
unpeeled sweet potatoes chopped
● 8 cups chopped red leaf
in 1 inch pieces
lettuce
● 1 large onion finely sliced ● 1 cup cherry tomatoes (orange
● 2 tomatoes thinly sliced ones if you can get them)

47
 ● fresh parsley and chopped SPICY PEARL MILLET SALAD
chives, for garnish
The inspiration of this dish came from
● about ¾ cup green goddess
my house help. In their family, millet is
garlic dressing
used throughout the day in the different
Method meals and she showed me how to sprout
Steam the potatoes for 10 to 15 it. Not many people know how to do this
minutes; they should be pierced easily so I feel that this dish has a real history-
with a fork. Meanwhile, prepare an ice Rose
bath by filling a mixing bowl halfway Ingredients
with ice water. Add the green beans to ● ½ cup sprouted pearl millet
the steamer and steam for 2 minutes, ● ½ cup chopped cucumber
until the beans are bright green. ● ½ cup chopped tomatoes
Transfer the potatoes and green beans ● 1 chopped chili
to the ice bath immediately. Let them ● 1 or 2 stems curry leaves
cool while you prepare everything ● ¼ cup grated coconut
else. Place the chickpeas in a mixing ● 1 tsp black sesame seeds
bowl and use a small potato masher ● salt to the taste
or fork to mash them. There should ● 1 tsp mustard seeds to temper
be no whole chickpeas left, but they
shouldn’t be completely smooth like Method
hummus, either; you want some
For sprouting the millet, soak the pearl
texture. Add the capers and 2 tbsp of
millet in water for 8-10 hours, drain the
the dressing. Mix well and set aside.
water and tie them in a muslin cloth and
To assemble, place the lettuce in wide
keep in dark warm place for 12 hours till
bowls.
sprouts are formed.
In a Salad Nicoise, usually all the
components are kept together, instead In a bowl mix the sprouted millet,
of tossed. Place a handful each of cucumber, tomatoes and green chili.
potatoes and green beans in piles on In a heated pan add the mustard seeds
the lettuce, along with a wedge of and let them pop, add the curry leaves,
sliced onion and a handful of tomatoes. dry roast for 30 seconds and add this to
Place a scoop of the chickpea mixture the rest of the salad. Enjoy.
in the center and top with the olives.
Serves 2
Garnish with fresh herbs and serve
with the dressing on the side.
Serves 4

48
STEAMED PUMPKIN AND SPINACH VIETNAMESE SPRING ROLLS WITH
WITH TAHINI DRESSING SPICY PEANUT SAUCE
Ingredients Ingredients
● 250 gm red pumpkin chopped into ● 5 rice paper sheets
bite size pieces ● 1 cup carrot, unpeeled thinly
● 150 gm spinach leaves sliced
● tahini dressing ● 1 cup bell peppers thinly sliced
● cucumbers, zucchini, or any
Method other vegetable of your choice
Steam the pumpkin. Blanch the spinach. unpeeled, thinly sliced and 3
Place the steamed pumpkin and spinach inches in length.
on a platter and pour the tahini dressing ● 1 cup cabbage thinly sliced
over. Serve warm. ● 1 cup rice vermicelli (optional)
Serves 1 - 2 ● a small bunch of coriander

SWEET POTATO AND BROCCOLI WITH Method

CUMIN AND YOGURT DRESSING Soak the vermicelli in water for
approximately 10 minutes till it softens.
Ingredients
Drain and keep aside.
● 3 medium sweet potatoes,
sliced thickly Take one rice sheet at a time.
● 2 cups broccoli florets Submerge it in water for 15 seconds.
● 2 large brown onions, sliced Remove and place on a towel/dry
thinly cloth. Place coriander leaves, and
● 2 cloves garlic, crushed small amounts of carrots, cabbage,
● 2 tsp red chili paste (mix 1 tbsp other vegetables and vermicelli down
lemon juice with chili to taste) the centre of the sheet. Top it with
● 1 recipe cumin yogurt dressing dollops of the dressing. Close the
sheet from the side, and then roll the
Method opposite side to make rolls. Repeat
Steam sweet potatoes and broccoli for all rolls.
separately, until almost tender, drain. Serve with Spicy Peanut Sauce
Stir-fry the onions, garlic and red chili Serves 1
paste with a little water until the onion
is browned lightly. Add the sweet potato BETTER THAN TUNA SALAD
and broccoli, and stir fry, tossing until
vegetables are heated through. Just Ingredients
before serving, drizzle with cumin ● 1 cup boiled garbanzo beans
yogurt dressing. Serves 2 (chickpeas) or 1 cup canned

49
 chickpeas and raisins. In a blender, combine the
● ¼ medium sized onion dressing ingredients and blend until
chopped smooth. Pour the dressing over the
● 2 tbsp finely chopped salad ingredients and toss to coat.
capsicum – red or green Serves 4-6
● 2 tbsp finely chopped celery
● 5–6 tbsp vegan mayonnaise CARIBBEAN SWEET POTATO SALAD
● lemon juice to taste Ingredients
● salt and pepper to taste
● parsley for garnish ● ½ tsp ground cinnamon
● ½ tsp ground ginger
Method ● ¼ tsp chili powder
Press the garbanzo beans with fingers ● dash or two of nutmeg
or potato masher and add the other ● 1 tsp mixed herbs
ingredients. Mix well. Garnish with ● 2 small sweet potatoes, diced
parsley and serve. ● 1-2 tsp date paste with a little
Serves 6-8 water
● lime juice
BROCCOLI SALAD ● salt and pepper to taste
This recipe was demonstrated by Lisa
Pitman during her Eating without Method
Heating demos in India. Preheat oven to 400 F/200 C. Line a tray
Ingredients with parchment paper and set aside.
● 5 cups broccoli florets Mix the spices and herbs together. Mix
● ½ cup sunflower seeds the potatoes with the spices so they are
● ¼ chopped red or sweet onion well coated. Use more if required. Put
● ½ cup raisins on baking tray and bake for 10-20 mins
Dressing till fork tender and crisp.
● ½ cup cashews, soaked for 6 Before serving, squeeze lime juice on
hours and drained top and season lightly with salt and
● 2 dates black pepper, if required
● 1 tbsp apple cider vinegar
Serves 4
● ⅛ tsp sea salt
● 6 tbsp water
EGGLESS EGG SALAD
Method Ingredients
In a large mixing bowl, toss together ● 1 cup crumbled firm tofu
the broccoli, sunflower seeds, red onion

50
 ● ¼ medium sized onion Method
chopped Dice all the vegetables in chunky cubes.
● 2 tbsp finely chopped Lightly steam the broccoli, carrots and
capsicum – red or green beans. Blend all the dressing ingredients
● 2 tbsp finely chopped celery together. Mix well the salad and dressing
● 6 tbsp vegan mayonnaise in a bowl to serve.
● lemon juice to taste Serves 2
● salt and pepper to taste
● parsley for garnish (optional) WARM LENTIL SALAD

Method Ingredients
Mix all the ingredients well. Garnish ● 1 ½ cups red lentils
with parsley and serve. ● 2 green onions finely chopped
● 1 clove garlic, crushed
Serves 2-3 ● 1 medium carrot, unpeeled,
finely chopped
SALAD WITH KAFFIR LIME DRESSING ● 1 medium red capsicum, finely
Ingredients chopped
● 2 carrots ● 2 medium green zucchini,
unpeeled, finely chopped
● ¼ broccoli, chopped
● ½ zucchini, unpeeled, chopped ● 1 trimmed celery stick, finely
chopped
● 2-3 cucumbers, unpeeled
● 8-10 beans ● 2 large tomatoes, finely
chopped
● 2 kaffir lime leaves (only to add
flavor, thin long slices)
● 2 tbsp lemon juice
● 1 cup of boiled chickpeas ● 1 tsp dry date powder
● yellow and red bell peppers - ● 1 tbsp finely chopped fresh mint
½ cup each
● 1 tbsp finely chopped flat leaf
parsley
Dressing
● 5–10 cashews soaked for 6 Method
hours and drained
Cook lentils in a large saucepan of
● ⅓ cup boiled chickpeas
boiling water, for about 8 minutes or
● 1 tsp mustard sauce or powder
until just tender, then drain.
● juice of ½ lime
● black pepper as per taste Heat a wok, and fry onion, garlic, carrot,
● 1 green chili capsicum, zucchini and celery without
● 1 date oil, tossing until the vegetables are just
● salt to taste tender. Remove wok from heat, add
lentils and remaining ingredients, toss

51
until combined. Serve warm. RED PESTO
Serves 4 Ingredients
● 1 cup red bell pepper chopped
ZUCCHINI PASTA & CHOICE OF 3 SAUCES
● ¼ - ½ cup sun dried tomato
For the Pasta ● ¼ cup soaked raisins
● 3-4 zucchini unpeeled, ● ½ tsp garlic minced
spiralised into spaghetti ● 1 tbsp fresh basil
● 3 tbsp cashew cheese
SPICY PEANUT SAUCE ● rock salt to taste
Ingredients Method
● 1 cup smooth peanut butter Blend all ingredients except cashew
● ½ cup boiling water (more if cheese into a paste. Add a dollop of
you need) cashew cheese and run the blender to
● ¾ cup sesame seeds roasted form a creamy sauce.
and made into sesame butter
(can also be used raw) GREEN PESTO
● 8 Oman dates soaked and
made into paste Ingredients
● 2-3 tbsp lemon juice ● ¼ cup pine nuts (optional)
● 3 cloves of garlic ● ¼ cup cashews/ walnuts
● 1 tbsp minced fresh ginger ● 2-3 cloves garlic
● 1/8-1/4 tsp red chili flakes ● ½ cup basil leaves
● salt to taste ● salt to taste

Method Method
Combine peanut butter and water in Blend all ingredients into a smooth
a bowl and stir until smooth. Add the paste.
sesame butter, date paste, garlic and Serves 2
pepper flakes. Stir until well blended
and smooth. To thin or re-warm the
sauce, slowly stir in some boiling water a
little at a time, until you get the desired
consistency. Do not reheat the sauce in
a saucepan.

52
VEGETABLE STOCK ● 1 chopped onion
● 6 cloves garlic
Ingredients
● 1 diced unpeeled carrot
● 1 cup chopped vegetables and ● ½ diced unpeeled zucchini
fresh herbs (any vegetable ● enough water/vegetable stock to
of your choice can be used, cover vegetables
plus leftover roots of herbs, ● pinch of oregano, salt, tabasco
vegetable peels etc.)
● 4-5 cups of water Method
Steam all vegetables together until
Method
tender for about 5 minutes. Add the
Boil the vegetables in water, with lid vegetable stock, oregano, salt and
closed for approximately 20 minutes. tabasco. Garnish with parsley sprigs.
The water will turn dark yellowish and
Serves 4
have a vegetable fragrance. Remove
from flame and strain. Let the water
TOM YUM SOUP
cool and store in a glass container in
refrigerator for up to a week. Ingredients
Note- This can be used in soups and ● 1 tsp roughly chopped galangal
curries instead of water, to add more ● 3 leaves of kaffir lime
flavor. ● 1 stick of lemongrass
● 8 button mushrooms
You can choose vegetables according quartered
to cuisine too. Eg for South Asian use ● 1 tomato cut lengthways into
bokchoy, cabbage, carrot etc. For 8 slices
Mediterranean use tomato, onion, ● ½ cup lime juice
thyme etc. ● ½ tsp dried red chili flakes
The vegetables used to make the stock (optional)
can be blended and used as manure in ● 1 red chili sliced into thin
the soil or potted plants. rounds
Makes 5 cups
● 1 spring onion cut into 1 inch

MINESTRONE SOUP
Ingredients
● 4 quartered tomatoes
● 1 stalk chopped celery
● quarter cabbage

53
 length ginger, and crushed coriander seeds
● 1 tbsp chopped coriander and stir on medium heat for 5 minutes.
● dash of soya sauce Add the stock or water and bring to
● green chili and coriander for a boil. Purée the soup in a blender.
garnish Reheat the soup and season with salt
and pepper. Ladle into bowls, and
Method place a spoonful of coconut cream on
Roughly crush the lemongrass and each bowl and garnish with coriander
kaffir lime leaves to allow the juices to or parsley. Serve with bread.
release. Boil the galangal, kaffir lime Serves 6-8
leaves, lemongrass and mushrooms
in water. Add the tomatoes and spring DAAL SOUP
onions. Cook for 1 minute and switch off
the heat. Add the lime juice, chili flakes, Ingredients
red chili, salt, soya sauce. ● 1 cup lentils of your choice
– unpolished yellow dal
Garnish with a green chili or chopped
(split moong) or unpolished
coriander before serving.
orange daal (masoor dal) or
Serves 4 unpolished toor dal
● 1 tsp curry powder
CARROT AND GINGER SOUP ● 2 tsp lemon juice
Ingredients ● ¼ - ½ tsp turmeric powder
● 1 onion chopped For tempering choose any 3-5 of the
● 750 gm carrots, unpeeled and following
diced ● 1 tsp cumin seeds
● 1 tsp fresh ginger, unpeeled ● 1 tsp mustard seeds
grated ● ½ tsp asaofetida
● 2 tsp coriander seeds crushed ● 1–3 cloves
● 4 cups vegetable stock ● 1 small stick cinnamon
● salt and pepper to taste ● curry leaves
● fresh coriander or parsley ● red chili powder/whole red
chili
Method ● green chilies, chopped
Steam the carrots till tender, for ● grated ginger
about 4 minutes. Sauté the onions in ● tomatoes
a hot pan for about 5 minutes until ● 5 coriander leaves for decoration
transparent. If they stick to the pan, ● onion
add a little water. Add the carrots, ● garnish – fresh coriander

54
Method minutes, or until soup has thickened.
Cook the lentils of your choice until Season generously with salt and pepper
they are well done and blend with a before serving.
blender till its smooth in consistency. Serves 4
Heat a pot and temper with your choice
of the following – 1 tsp mustard seeds, PUMPKIN FENUGREEK SOUP
1 tsp cumin seeds, 1–3 cloves, 1 small
Ingredients
cinnamon sticks, curry leaves, a red chili
● 3 cups steamed unpeeled
and asafoetida.
pumpkin puree
Add your choice of chopped onions, ● 2 tsp fenugreek seeds (methi
tomatoes, garlic, ginger and cook a little. seeds)
Add the liquid lentils, salt to taste and ½ ● 1 red chili
tsp turmeric powder. Bring to boil. Add ● salt to taste
lemon juice and garnish with coriander. ● 1 onion chopped
Serve hot, alone or with whole rice. ● ½ cup soya milk/coconut milk
Serves 4-6
Method
MUSHROOM SOUP Soak the fenugreek seeds in some water
Ingredients for about an hour. In a saucepan, sauté
chopped onions and red chili. Keep
● 3 cups fresh mushrooms, sliced
adding water and stirring at intervals till
● ½ small onion, diced
the onions are translucent.
● 2 cloves garlic, minced
● 1 cup soya milk/coconut milk Add the fenugreek seeds and pumpkin
● 3 cups vegetable broth/water puree and bring to a boil. Add salt and
● 2 tbsp whole wheat flour the soy or coconut milk and serve hot.
● salt and pepper to taste
Important: Fenugreek seeds are used,
not fenugreek leaves. Do not puree the
Method
fenugreek or you will have a bitter soup.
In a large soup or stockpot, sauté the The fenugreek seeds add an amazing
mushrooms, onion and garlic for 3-5 flavor but if you do not like them you
minutes till the onions are soft. Reduce can leave them out.
heat to medium low and add the
Serves 4
vegetable broth. Cover and allow it to
simmer for at least 4-5 minutes. Mix the
flour in the soya milk or coconut milk,
stirring well to combine. Add to the
soup. Allow to simmer another 10 - 20

55
MILLET NOODLES SOUP WITH GREENS ● 2 tbsp dried oregano
AND MISO ● 1 tbsp salt
● 2 stalks celery, chopped
Ingredients
● 2 green bell peppers, chopped
● 4 cloves grated garlic ● 2 jalapeno peppers, chopped
● 1 small onion chopped fine ● 3 cloves garlic, chopped
● 4 cups vegetable stock ● 750 gm whole tomatoes,
● 1 pack gluten free noodles crushed
● 1 head of bokchoy shredded ● ½ cup chili powder
● 6-7 leaves of kale or swiss ● 1 tbsp ground black pepper
chard shredded ● 400 gm cooked kidney beans
● ¼ cup spring onion greens (made from about 150 gm
chopped dried beans)
● ½ cup finely diced red pepper ● 400 gm cooked chickpeas
● ¼ cup tofu finely cubed (made from about 150 gm
(optional) dried beans)
● 1 tbsp brown rice miso ● 400 gm cooked black beans
● salt to taste (made from about 150 gm
dried beans)
Method
● 400 gm whole kernel corn
Sauté the garlic and onions till brown. ● 1 litre water
Add the soup stock and boil the
noodles for 3 minutes. Add the greens Method
and boil till wilted. Add the red pepper Heat a large pot over medium heat. Stir
and tofu and switch off the heat. Mix in the onion, and season with bay leaves,
the miso in the bowl with a little warm cumin, oregano, and salt. Cook and stir
water and add it to the soup once it has until the onion is tender, then mix in
slightly cooled so as not to destroy the the celery, green bell peppers, jalapeno
probiotics in miso. peppers, garlic and green chili peppers.
Serves 2-3 When the vegetables are heated reduce
heat to low, cover pot, and simmer for 5
3 BEAN CHILI minutes.
This soup makes a complete hearty Mix the tomatoes into the pot. Season
meal. with chili powder and pepper. Stir in the
kidney beans, garbanzo beans, and black
Ingredients
beans. Bring to a boil, reduce heat to low,
● ½ medium onion, chopped and simmer for 45 minutes. Stir in the
● 2 bay leaves corn, and continue cooking for 5 minutes.
● 1 tbsp ground cumin

56
The consistency of this soup is supposed add in the coconut milk. Stir and heat
to be very thick. Add more water through gently (don’t boil the pureed
according to your needs. soup). Taste and adjust seasonings.
Serves 8 Serve with a sprinkle of freshly minced
parsley.
BROCCOLI SOUP
Serves 4
Ingredients
● 2 cloves of garlic, chopped FIERY PAPAYA AND LEMONGRASS SOUP
● ¼ cup diced onion Ingredients
● 1 inch fresh ginger chopped,
● 1 green papaya peeled,
to taste
deseeded and cut into pieces
● 5 cups fresh broccoli, roughly
● 1 chopped onion
cut
● 2-3 cloves of garlic
● 3 cups unpeeled diced gold
● 3 stalks of lemongrass
potatoes
● 5 kaffir lime or lemon leaves
● fresh water, as needed
● ½ inch piece of ginger
● sea salt and ground pepper, to
● dried red chili, coriander
taste
seeds, salt to taste
● a handful of fresh parsley,
● 2 cups coconut / peanut milk
roughly chopped
● 1 cup coconut milk to taste Method
Method Steam the papaya for approximately 5
minutes till it is soft. Dry roast dried chili
Heat the pan over medium heat and stir in and coriander seeds. Add onion and sauté
the garlic, onion and ginger. Add in the cut till golden. Add lemon grass, garlic and
up broccoli and gold potatoes. Add just ginger along with some water and let
enough water to cover the vegetables- not them cook till the flavors are soaked in.
too much. You can always thin the soup Remove the lemon grass. Blend the rest of
later, if you need to. Add the chopped the ingredients with the papaya. Add the
parsley. Season with sea salt and fresh nut milk and blend well. Before serving,
pepper, to taste. Bring the vegetables to warm it up, adding salt and lemon leaves.
a high, simmer. Cover the pot and reduce
the heat to medium, simmer. Cook for Serves 4
twenty minutes or so, until the potatoes
are fork tender. Remove the pot from the
heat. Use an immersion blender to puree
the soup. Return the pot to the stove and

59
3 OPEN SANDWICHES the slices of bread with this mixture. Cut
into 9 pieces. Cover with a small slice of
1. Ingredients
cabbage for decoration.
● 4 tbsp vegan cheese
Serves 3 -6
● one small piece ginger
● pinch of salt Variation - use lentil bread instead of
● pinch of black pepper powder whole wheat bread
● 10 mint leaves
● 2 slices of whole wheat bread ADZUKI BEAN OR SPROUTS BURGERS
● slices of tomato for garnishing
These are amazing, versatile and healthy
and can be made in a jiffy.
Method
Blend the first 5 ingredients into a This recipe is one of the most versatile
spread. Spread this on the two bread ones. Dr. Nandita had mentioned this at
slices and cut each into 9 pieces. Cover a seminar in Bangalore and I just loved
with tomato slices. the way she gave a vivid description
of the recipe. The sprouts and veggies
2. Ingredients mixed and steamed make for a hearty
● 2 tbsp peanut butter burger or tikki or vada. I also use this
● 2 tbsp green chutney recipe as a “kofta” replacement with the
● cucumber slices for garnishing addition of garam masala- Anubha
● 2 slices whole wheat bread
Ingredients
Method ● 2 cups adzuki bean sprouts (1
day old sprouts are best)
Apply one layer of butter and one layer
● 2 small carrots grated
of chutney on each slice of bread. Cut
● ½ small beetroot grated
into 9 pieces. Cover with cucumber
● 1 tsp ginger chili paste or to
slices.
taste
3. Ingredients ● ½ tsp salt
● ¼ cup cashew mayonnaise
● 1 cup cabbage shredded
● 1 piece ginger, shredded long,
● salt to taste
● 1 tbsp coriander chopped
● 2 slices whole wheat bread

Method
Mix the first 5 ingredients. Cover both

60
Method Method
Put all the ingredients into a food Knead the jowar flour seperately with
processor and make a coarse mixture. coconut milk and add ajwain (carom
Shape into patties of 2 inches by ½ inch seeds), salt and ginger. Knead the oats
and put in a steamer to cook. Once the flour seperatly with coconut milk and
patties are done, you will know this add dry herbs of your choice and sesame
because they bind well and come off the seeds and salt.
steamer easily. Roll out into chapattis and cut lengthwise
Serve with chutneys, or as a burger, inside into a cracker shape. Bake at 180 C till
a bun with veggies and condiments. crisp for 20-30 minutes.
Variations Serve with dips, chutneys or pates.
You can replace the adzuki bean sprouts Variations: Jowar flour can be replaced
for moong sprouts, lentil sprouts or with ragi, amaranth or other flours.
other sprouts of your choice. The roots
Serves 8-10
should be small.
Replace the veggies with sweet potatoes, THAI LAYERED DIP
potatoes, pumpkin or any grated fibrous
Ingredients
vegetable. Replace the ginger chili paste
with herbs of your choice. You can make ● 1 cup shredded carrots
burgers with different flavors to suit ● ½ cup salsa
every palate and menu. ● 1 cup chopped coriander and
mint
Serves 4
● 1 cup moong bean sprouts
tossed with salt and pepper
MILLET OATS CRACKERS
● 1 tbsp sesame seeds
Ingredients ● a dash of lemon juice
● 100 gm jowar flour Peanut/Nut Butter Sauce
● 100 gm oat flour ● ½ cup creamy peanut butter
● coconut, oat or rice milk for or almond butter
kneading ● 2-inch piece of fresh ginger,
● ajwain (carom seeds) coarsely chopped
● grated ginger ● 2 cloves of garlic
● fresh or dry herbs like thyme, ● 1 tbsp soya sauce
rosemary, parsley according to ● 1-2 tbsp lemon juice
your choice ● 1-2 dates
● sesame seeds ● ¼ tsp chili powder
● salt to taste ● 3 tbsp or more water

61
Method Make the pesto by blending the
Make the nut butter sauce by blending ingredients in a food processor. Mix all
the ingredients until smooth and the topping ingredients and set aside.
creamy. Taste and adjust the spiciness, Toast the bread slices, spread with the
tanginess and sweetness. Add more pesto. Dress with the topping. Garnish
water to blend to a dip-like consistency. with black olive rings and whole basil
leaves.
Layer the carrots, nut butter sauce, Serves 4
salsa, coriander and mint, sprouts,
peanuts, lemon juice and a dash of salt BAKED FALAFEL
and pepper. Warm in the oven for 5 to
10 minutes if needed (optional). Ingredients
● 2 cups chickpeas (soaked
Serve with crackers, oil free chips
overnight)
or carrots, celery, cucumber, other
● ½ cup finely chopped onion
vegetables.
● 3 garlic cloves minced
Serves 6-8 ● ½ cup sesame seeds
● 1½ cup finely chopped
TOMATO BRUSCHETTA WITH PESTO coriander and mint leaves
Ingredients (parsley is optional)
● 1 green chili
● 8 slices whole grain bread ● ¾ tsp. salt
Pesto ● 2 tsp. ground cumin
● ¼ cup of pine nuts or cashews ● 1 tsp. baking powder
or walnuts ● 2 tsp. ground coriander
● 1 clove garlic ● ¼ tsp. ground black pepper
● 5 cups basil leaves ● ½ tsp. cayenne pepper
● pinch of salt
● a few drops lime / lemon juice Method
Toppings Run the soaked chickpeas through a food
● 4 chopped tomatoes processor. Blend in the onions, garlic,
● 2 cloves garlic sesame seeds, parsley, salt, cumin,
● 10 fresh basil leaves baking powder, coriander, black pepper,
● 2 tbsp balsamic vinegar and cayenne pepper and let stand for an
● salt to taste hour. Form into 1” balls flatten slightly
and steam till cooked. You will know that
Garnish
they are cooked when they easily come
● 4 black olives off the steamer without sticking to it or
● whole basil leaves breaking. Now bake at 200 C on a baking

62
tray for a few minutes till brown and MUTHIA
then turn over so that both sides are
Ingredients
brown and crispy.
● 1 cup besan (chickpea flour)
Alternatively bake the falafel instead of ● ½ cup fresh green fenugreek
steaming. Turnover and bake the other finely chopped
side too. ● ¾ tbsp lemon juice
Variation ● 1 tbsp dried date powder
Baked falafel can be made into a meal by ● ½ tsp chili paste
wrapping them in millet or whole wheat ● ½ tsp ginger paste
wraps with Lebanese salads, hummus, ● ¼ tsp turmeric powder
tahini or other dips like babaganoush. ● 2 tsp sesame powder
(optional)
Serves 4-6
● salt to taste
BAKED POTATO/ SWEET POTATO
Method
WEDGES
Mix everything to make the muthia
Ingredients (using a few drops of water only if
● 4 sweet potatoes / potatoes, needed) and then shape it into a little
unpeeled, thoroughly washed rolls and steam in a steamer. You will
and chopped into wedges know that it’s ready by putting in a fork
● 4 tbsp coconut milk that comes out dry or because it’s easy
● 1-2 tbsp dry mixed herbs like to take off the steamer. Cool and serve.
parsley, thyme, rosemary,
Variation
cayenne, etc.
● salt to taste Replace fenugreek with grated bottle
gourd or pumpkin
Method Serves 4
Steam the potatoes till they’re 90%
done. Whisk the coconut milk together DAHI VADA
with all the herbs and salt. Toss to coat Ingredients
the wedges thoroughly. Bake at 180-
● ½ cup whole moong (green
200°C for 15-20 minutes. Then turn the
beans), soaked overnight
slices over and bake for another 5-10
● ½ cup unpeeled urad dal,
minutes.
soaked overnight
Enjoy with homemade ketchup or green ● ginger chili paste to taste
chutney. ● salt to taste
Serves 6 ● vegan curds

63
 ● date tamarind chutney little water to make a dough. Because
● spices, fresh coriander to taste the vegetables release water you may
not need any.
Method Prepare a mini idli mould and preheat
Grind both the soaked beans separately the oven to 200 degrees C. Place a blob
to make a smooth paste. Mix them in a of the batter in mould in the steamer.
large bowl. Steam for 10 minutes or till dry. Now
Leave this paste to ferment for 8 hours. remove them and put in oven tray. Bake
till golden, dry and done.
It will double in size. Add ginger chili
paste, salt and mix well. Put this batter Serve with green chutney or date
in an idli pan and steam. They are ready tamarind chutney.
when you put in a toothpick and it Serves 6-8
comes out clean.
Pour vegan yogurt on top of the vadas RAW BANANA TIKKIS
and serve with date tamarind chutney, Ingredients
garnished with fresh coriander, chili ● 2 raw bananas – steamed and
powder, cumin powder and salt. mashed
Serves 8 ● ½ beetroot – grated
● ½ carrot – grated
PAKORAS ● ½ coconut – grated
● chopped ginger
Ingredients
● chopped garlic
● 1 cup sliced onions ● chopped green chilies
● 1 cup shredded cabbage ● coriander leaves
● 1 carrot unpeeled, thickly ● peanuts – roasted and coarsely
grated powdered
● 1 medium capsicum julienned ● salt to taste
● 1 cup gram flour (besan)
● 1 tsp red chilies (green chilies Method
optional)
Mix all ingredients including salt. Shape
● 1 tsp ajwain
in to tikkis (patties). Coat with roasted
● 3 tbsp fresh chopped
peanut powder. Dry roast on tawa until
coriander
peanut powder browns. Enjoy with
● ¼ cup peanut powder chickpea curry or just the chutneys!
● salt to taste
Serves 4
Method
Mix all ingredients. If needed add very

64
SPROUTS CHAAT Ingredients
Ingredients ● 500 gm unpeeled sweet
● 2 cups moong sprouts (sprouts potato / kand
made at home or small sprouts ● ½ cup thick coconut milk
- not the long ones used in ● ½ cup roasted peanuts
chinese food) coarsely crushed
● ½ cup chopped tomatoes ● ¼ cup finely chopped
● ¼ cup chopped onions coriander
● ½ cup chopped steamed ● ½ tbsp roasted jeera
unpeeled potatoes powder
● ½ cup chopped coriander ● spicy green chutney to taste
● juice of ½ lime ● 1 tbsp red chili powder
● ¼ tsp turmeric ● 1 ½ tsp finely chopped
● ¼ tsp black salt green chili
● chaat masala (optional and as ● 1 ½ tsp black salt
desired) ● 1 tsp rock salt (or as re-
● ½ tsp grated ginger quired)
● ½ tsp minced green chilies or ● ½ tsp pepper powder
as per taste ● ½ tsp coriander powder
● date and tamarind chutney as ● few leaves of mint for gar-
per taste nishing
● tamarind paste or lime juice
Method
for flavoring
Steam the moong sprouts with little
turmeric so that they are cooked but Method
crunchy. Mix with the onions, tomatoes,
potatoes, coriander, and lime juice. Mix If you are using sweet potato, wash well
in the black salt, date chutney, chaat and chop into medium size pcs with the
masala, ginger and green chilies to taste. skin. Steam for 5-6 minutes.
Serves 2 - 3 If you are using kand (purple yam) wash

SWEET POTATO CHAAT

I had never tasted sweet potatoes before
I went on a whole food plant based
diet and now I love them! Whenever
in season, it’s a part of our menu once
a week for sure, at times replacing
dinner!- Reyna

65
and remove skin & cut into pieces and HEALTHY BHEL
steam. Then add the thick coconut milk
Ingredients
to it and bake in oven till golden.
● 3 cups puffed brown rice
Add rest of the ingredients to it and mix
roasted
well. Adjust taste by adding spice or
● ½ cup onions, chopped fine
tamarind. Garnish with mint leaves.
● 2 tomatoes, chopped fine
Serves 4 ● 2 small cucumbers, unpeeled
chopped fine
GRAIN FREE ‘PAPDI’ CHAAT ● 2 tbsp fresh coriander,
Ingredients chopped fine
● ¼ cup roasted unpeeled
● 250 gm unpeeled sweet
peanuts, roughly crushed
potatoes
● 1 tbsp lime juice or date and
● 2 medium unpeeled potatoes
tamarind paste
● 1 medium tomato, finely chopped
● black salt to taste
● 2 tbsp fresh coriander chopped
● chopped green chilies and
● dash of black pepper
coriander for garnishing
● lime juice (optional)
● salt to taste
Method
● date and tamarind chutney
● green chutney Toss all the ingredients together, and
garnish with coriander and chilies and
Method serve.
Chop the sweet potatoes into small Serves 4
pieces. Cut potatoes into two halves and
steam together with the sweet potatoes
for 10-12 minutes.
Take one potato and mash with the
sweet potato, pepper, coriander and
salt to mix well. Peel and slice the other
potato into thin round slices.
On a plate arrange the potato slices like
papdi and top with the mash. Garnish
with chopped tomatoes and the two
chutneys. Add lime juice if you like.
Serve.
Serves 2 – 4

66
GREEN COCONUT CHUTNEY ● 1 tsp chili powder
● ¼ tsp roasted cumin seeds
This super chutney is both filling and
● pinch of asafoetida
nutritious. It can be eaten as just a
● sea salt to taste
spread on bread or used as a sandwich
spread with sliced cucumbers, tomatoes,
Method
boiled potatoes (and onions, capsicum,
beetroot) as a filler. Wash the dates place them in a
saucepan. Add 1 cup water and cook for
Ingredients about 10 minutes on a low flame. Cool
● 1 bunch of coriander – washed and put in a blender to make a paste.
and chopped with the stems Add chili powder, asafoetida, tamarind
● juice of ½ lemon paste, roasted cumin, sea salt and blend
● ¼ tsp salt well. This can be stored in the freezer
● ½ cup ground coconut and used as needed. When it is used,
● (optional – add ¼ tsp cumin water should be added to make it into
seeds /a few mint leaves /½ the right consistency.
green chili) About 7-8 servings

Method CORIANDER AND MINT CHUTNEY

Put everything in the grinder and grind
A green mint and coriander flavored
till smooth. Enjoy.
chutney, which is great as a sandwich
Variation spread. Mint adds freshness to this
Instead of coriander leaves, try curry chutney. The addition of lemon juice
leaves, or add mint leaves. enhances the flavors of mint and
coriander and prevents discoloration of
Serves 2-3
the greens. The chutney can be stored
refrigerated for 3 – 4 days.
DATE AND TAMARIND CHUTNEY
This sweet and sour chutney blend
spruces up almost all chaat recipes. This
chutney can be stored refrigerated for
upto 15 days and deep frozen for more
than 6 months.
Ingredients
● 2 cups dates, deseeded
● 1/8 - 1/4 cup tamarind paste
● 1 cup water

69
Ingredients the tomatoes, onion and garlic in the
● 3 cups chopped coriander saucepan and cook, covered, on medium
leaves heat. Stir after 10 minutes when the
● ½ cup chopped mint leaves tomatoes have released a lot of juice.
● 1 large onion, sliced (optional) Continue to cook on a medium heat till
● 2 tbsp shredded raw mango the tomatoes are quite soft. This should
(optional) take another 5 to 7 minutes. Remove
● ½ tsp fresh crushed green from heat and allow to cool. Blend to
garlic (optional) a paste and then sieve through a wire
● juice of ½ lime mesh strainer to remove the seeds and
● 4 to 6 seedless chopped green skin. Transfer the sauce to an open pan
chilies and boil for a few minutes to thicken the
● sea salt to taste pulp.

Method In a wet grinder, blend the soaked

raisins to make a smooth paste. Add the
Combine all the ingredients and grind
raisin paste to the boiling tomato pulp.
to a smooth paste in a blender using
Now add all the dry spices and cook for
very little water. Refrigerate and use as
another 2 – 3 minutes or till you have
required.
the desired consistency.
About 5-6 servings
Remove from heat and set aside to cool.
Add the vinegar and the sauce thickens
TOMATO KETCHUP
further upon cooling.
Ingredients Makes 300 ml
● ½ kg tomatoes
● 1 small onion, quartered
optional
● 3 – 4 cloves garlic peeled
optional
● ¼ cup raisins soaked for 4 hours
● 1 tsp ginger powder
● ½ tsp rock salt
● 1 tbsp any natural vinegar e.g.
apple cider vinegar or rice
vinegar

Method
Heat a pan with a tight fitting lid. Put

70
MIXED VEGETABLE PORIYAL ● 2 tomatoes cut lengthwise
● 1 tsp red chili
For the Vegetable
● ½ tsp amchur (dry mango
● ½ kg mixed unpeeled powder)
vegetables finely chopped in ● 2 tsp coriander powder and
cubes of 1 cm (beans, carrots, cumin powder
potatoes and peas) ● 2 tsp garam masala
● 2 tbsp grated fresh coconut ● salt to taste
For the Tempering ● turmeric to taste
● 1 tsp mustard seeds ● coriander as garnish
● ginger chili paste to taste
● 1 red chili Method
● 2-3 curry leaves Mix all the dry masala and add to bhindi
● salt to taste and steam. The color should remain
● turmeric to taste green. Amchur prevents the bhindi from
becoming sticky.
Method
Saute the onion in a kadhai on high
Steam the mixed vegetables so that flame. When it browns, add tomato and
they are just done (not overcooked) and saute for 30 seconds. Add bhindi to this,
the colours are vibrant. In a heated pan and mix. Garnish with coriander. If you
add mustard seeds. When they splutter want the bhindi crisp, after steaming,
turn off the flame and add turmeric and bake in an oven for 5 minutes. Serve.
dry roast. When the smell permeates,
Serves 4
add curry leaves and finally mix in the
steamed vegetables, ginger chili paste
STUFFED VEGETABLES
and fresh coconut. Serve hot.
Ingredients
Variation
● ¼ kg brinjal (eggplant)
Use only 1 vegetable or mixed veggies
of your choice. They can also be grated
instead of chopped.
Serves 6-8

BHINDI MASALA
Ingredients
● ½ kg bhindi washed, wiped
and cubed
● 2 onions cut lengthwise

71
 ● ¼ kg small onion vegetables cubed and steamed
● ¼ kg small unpeeled potato (carrots, potatoes, peas,
● ¼ cup sesame seeds cauliflower and French beans)
● ¼ cup dry coconut ● 1 green chili slit lengthwise
● ¼ cup groundnut powder ● ½ tsp cumin seeds
● 1 tsp red chili powder ● ½ tsp garam masala
● ½ tsp turmeric ● ½ cup cashew cream (made
● 4 cloves garlic from ¼ cup cashews & water)
● 2 tbsp date paste ● 1 tsp kasoori methi roasted
● sea salt to taste and then powdered by hand
● lime juice & coriander to garnish ● 2 tsp turmeric powder
● salt to taste
Method ● 3 tbsp coriander
Roast the sesame, coconut, groundnut
Method
and grind it into a coarse powder. Add
the chili, turmeric, garlic, date paste Dry roast the cumin seeds. First add the
and salt and stuff the vegetables. Steam green chili and then add the tomato
them till they are cooked. Make a sauce puree and cook for a few minutes. Keep
with the remaining mixed masala (spice) 1 tsp of cashew cream for garnish and
and pour it over the veggies, add the add the rest to the tomato puree. Cook
lime juice on top, garnish and serve. for a few minutes. Add the vegetables
and the turmeric powder, kasoori methi
Variations powder and salt. Add 2 tbsp of coriander
You can use a host of other vegetables, and mix.
just make sure they all take almost the
Garnish with the remaining cream and
same time to cook or add in vegetables
coriander. Serve hot.
that need longer to cook first.
Serves 2-3
You can stuff vegetables with a
combination of coconut, fresh coriander, PUNJABI RAJMA
besan and spices
Ingredients
Serves 3-4
● 1 cup rajma (red kidney beans)
MIXED VEGETABLE MAKHANWALA ● 4 cups water (or more
according to desired
Ingredients consistency)
● 6-8 large tomatoes steamed ● salt to taste
and pureed ● 2 small onions, chopped
● 1 ½ cups mixed unpeeled ● 4 medium tomatoes

72
 ● ½ inch ginger ● 2 – 3 green chili
● 1 tsp cumin powder ● 1 tbsp cashew butter
● ½ tsp garam masala ● 3 finely chopped tomatoes
● ½ tsp red chili powder ● 2 finely chopped onions
● 1 tsp coriander powder ● 7 – 8 cloves garlic
● pinch of asafoetida ● 1 tsp cumin seeds
● ½ tsp turmeric ● ¼ tsp asafoetida
● salt to taste
Method ● cashew cream or chopped
Soak 1 cup rajma for 1-2 hours. Add salt coriander for garnish
and 8 cups water and pressure cook Method
on medium heat till the first whistle,
then on slow fire for a further 25 mins. Thoroughly wash black gram, and kidney
Puree the tomatoes and ginger into beans. Then soak it in about 2 glasses of
a paste. Dry roast by adding jeera and water for about 12 hours. Pressure cook
onions. As the onions turn brown, add for about 10 minutes (3-4 whistles).
the turmeric, coriander and red chilli Then reduce the heat to ‘medium’ and
powder and saute for 1 min. Add the cook for about 5 to 10 minutes.
tomato ginger paste and a little salt Make the ginger and garlic into a paste.
and cook for 10 mins. Puree 1 ladle of Heat a pan and dry temper cumin
boiled rajma into a paste to thicken
seeds and asafoetida in it. Add thinly
the gravy. Now to the cooked tomato
sliced green chilies. Stir. Add ginger-
paste, add the boiled and the pureed
garlic paste and finely chopped onions.
rajma. Partially cover and cook on slow
fire for 20 mins. Switch off the gas and Fry until golden brown adding water if
garnish with fresh coriander and garam the mixture dries. Add finely chopped
masala. tomatoes and salt. Cook until the
mixture thickens into a pulpy sauce
Serves 4
(about 3 mins). Then add cooked black
gram and kidney beans to the mixture.
DAL MAKHANI
Heat for 4-5 minutes. You can add a
This North Indian dal is a healthy mix of little water if you find it too thick. Mix
many lentils in a dark brown gravy. Enjoy in well the cashew butter and cook
this thick stew with steamed whole plain for 2 minutes. Dal makhani is ready to
or flavored rice, rotis or parathas. serve. Decorate with cashew cream or
chopped fresh coriander.
Ingredients
● 1½ cups black gram Serves 4
● ¼ cup kidney beans
● 1 inch unpeeled ginger

73
SHAHI ‘PANEER’ ● 1 tsp crushed garlic
● green chilies to taste
Ingredients
● 2 tsp chopped green coriander
● 2 tbsp poppy seeds ● 1 tsp jeera seeds
● 2 tbsp watermelon seeds ● salt to taste
● 1 cup beaten vegan curd ● a pinch of turmeric powder
● 1 onion grated ● 1 tsp red chili powder
● ½ tsp garam masala ● 2 tsp coriander powder
● ½ tsp red chili powder ● 1 tsp jeera powder
(optional) ● 1 tsp garam masala powder
● salt to taste ● 1 tsp kasoori methi powder
● 1 tsp cashew butter mixed ● 1 tsp almond paste or sesame
with water to a creamy paste
consistency (optional)
● 250 gm extra firm tofu Method
● coriander leaves for decoration Wash mushrooms, rinse and drain..
Method Cut into quarters. Wash and cut palak
and steam. Cool and puree in blender
Soak poppy seeds and watermelon or roughly chop as per taste. Peel and
seeds in water and grind it to a fine chop onions. Heat a pan. Add jeera
paste. In a hot pan, cook the grated seeds and let them splutter/pop. Add
onion till transparent. Add ground paste crushed garlic and sauté till light brown.
and cook for 2 minutes. Add chopped onions, ginger and green
Gradually add the curd. Add all the chili and sauté until onions turn light
masala, cashew butter if using and again brown. Add powder masalas and sauté
cook for 2-3 minutes. Add tofu and 1 cup for 2 minutes. Add chopped tomatoes
water and let it cook till the tofu softens and sauté. Add little water and simmer
and the gravy thickens. Add coriander till tomatoes are cooked. Add prepared
leaves before serving. palak and quartered mushrooms, and
Serves 4 – 6 sauté. Check seasoning. Cream in the
nut or seed butter (or paste) and mix
PALAK MUSHROOM well. Serve hot.
Serves 2-3
Ingredients
● 2 cups of mushrooms
● 4 cups of palak/spinach
● 1 small onion
● 1 small tomato
● 1 tsp crushed unpeeled ginger

74
‘CHICKEN’ MASALA KADHI
Ingredients Ingredients
● 200 gm raw jackfruit (kathal) ● 3 tbsp chickpea flour
chopped into 1 inch pieces. ● ½ cup vegan yogurt
● 4 tomatoes, chopped ● 2 cups water
● 1 onion, finely chopped ● 1 tsp green chili paste
● ½ tbsp kasoori methi ● ½ tsp ginger paste
● ½ tsp kashmiri chili powder ● 2 pieces half-inch cinnamon
● 1 tsp ginger garlic paste sticks
● 1 tsp chicken masala powder ● 4 -6 pieces cloves
● salt and ground pepper to taste ● 2 -3 dry red chilies
● 1/3 cup vegan curd ● 2 -3 bay leaves
● 1 tsp mustard seeds
Method ● ½ tsp cumin seeds
Marinade the jackfruit pieces with ● ¼ tsp asafoetida
vegan curd, ginger garlic paste, kashmiri ● a few curry leaves
chili powder and salt. Leave aside for ● 2-3 green chilies
one hour to marinate. ● salt
Heat a pan, add the chopped onion Method
and saute it till it is slightly brown. Add
To make kadhi, mix the besan and yogurt
the tomatoes and cook till the water
and then the water. Add the ginger and
evaporates and the tomatoes are
chili paste and set aside.
mushy. You will know it is done when
the paste is thick, Blend this mixture to Temper with cinnamon sticks, cloves,
form a smooth paste. dried red chilies, bay leaves, mustard
seeds, jeera, asafoetida, curry leaves
Roast the marinated jackfruit at 200
and green chilies. Add the kadhi mixture.
degrees in the oven for approx 15
Bring to a boil. Sprinkle coriander on top
minutes till you see the edges are slightly
and serve hot.
more browned than the rest.
Serves 4-6
Heat the tomato onion paste in a kadhai.
Add the jackfruit to the gravy and let YAM ‘FISH’ CURRY
it cook for 5-10 minutes. Add chicken
masala powder and kasoori methi. At Easter we normally had appam and
Allow a few minutes to let all flavors fish curry. When I became vegan, I made
merge. Serve with naan or kulcha. it with yam instead of fish. This way I
could continue the tradition and still
Serves 1 - 2
remain vegan- Rose

75
Ingredients Ingredients
● ½ kg yam, peeled, steamed ● ½ cup carrots, chopped.
and cut into thin squares ● ½ cup beans, chopped.
● 1 tsp turmeric ● ½ cup cauliflower, cut into
● salt to taste florets.
● ¼ cup grated fresh coconut ● 2 capsicum, deseeded and
● 3 pieces kokum chopped
● few curry leaves for garnish ● 2 onion, finely chopped. .
Masala ● 3-4 tomatoes, finely chopped.
● 1 cup water
● 1 tsp methi seeds
● 1 cup onion, sliced Curry Masala
● 2 tbsp ginger, minced ● 1 onion, roughly chopped.
● 1 tsp garlic, minced ● ½ cup coconut
● 4 to 5 kashmiri chili ● ½ tsp ginger
● 1 tsp mustard seeds ● 1 tsp garlic
● 5-6 curry leaves ● ¼ tsp turmeric
● 1 tsp pepper
Method ● 2 kashmiri chili
Roast these masala ingredients. Blend ● 1 tsp fennel seeds
the roasted masala and fresh coconut Tempering
together. ● ½ inch cinnamon
Add the steamed yam into a vessel, add ● 2 clove
turmeric, salt, masala paste, kokum, add ● 2 cardamom
enough water and let it boil. Switch off ● 1 star anise
the gas. Add curry leaves as garnish and
serve. Method
Serves 2- 4 Grind the curry ingredients into a
smooth paste. Marinate the vegetables
CHETTINAD CURRY except the onions and tomatoes with
the curry paste for 10‐15min.
As I really loved this dish before I turned
vegan, I decided to recreate it using Dry roast the onion, cinnamon, clove,
only vegetables. As an added bonus I cardamom and star anise till the
discovered that it was actually simpler onion is translucent and the spices are
to make since instead of making coconut fragrant. Add the tomato and sauté
milk I just add coconut paste- Rose along with turmeric and salt. Add the
marinated veggies, water and let it

76
simmer for 5 min. or till the vegetables can also grind this into a powder in a
are done. Garnish with curry leaves and larger quantity and keep it ready for the
serve hot. future) Keep aside. Wash and pressure
Serves 4 cook the dal.
In a vessel boil water, add drumstick
SAMBHAR and cook for 2-3 minutes. To this add
This oil free version of the South Indian chopped tomatoes and the tamarind.
staple can be teamed with rice, dosas, Once the drumstick is tender, add the
idlis, vadas and uttapams. other vegetables. Now add the toor
dal, sambhar masala, salt and 4 cups of
Ingredients water and bring to a boil.
● ½ cup toor dal
Prepare the tempering by dry roasting
● 1 tomato, chopped
the mustard seeds until they crackle.
● 2 brinjals, cubed
Add curry leaves and asafoetida. Add
● 1 drumstick, cut into 4 pieces
this to the sambhar and simmer for 5
● 2-3 ladies fingers, chopped.
minutes.
● 1 tbsp tamarind
● salt to taste Serves 8-10
Sambhar Masala
APPAM AND STEW
● 6 to 8 red chilies
● 1 tbsp coriander seeds Ingredients for Appam
● 1 tsp fenugreek seeds ● 1 cup whole red rice/
● 1 tbsp toor dal millet
● 1 tbsp split bengal gram ● ½ cup coconut grated
● 1 tbsp split black gram ● ¼ cup cooked rice or millet
● 1 tsp turmeric powder ● salt to taste
● ½ tsp asafoetida ● ¼ tsp dry active yeast
Tempering ● 2 dates
● 1 tsp mustard seeds
Method
● 6 curry leaves
● ¼ tsp asafoetida Soak the rice for 5-6 hours. Grind the
soaked rice, cooked rice, coconut, yeast
Method and dates to a fine paste. Keep at room
temperature for 8 hours. Add the salt
First prepare the sambhar masala. Dry
and mix well. Heat the tawa and place
roast all the ingredients for the sambhar
the batter one round ladle each. Cover
masala. Then grind them to a fine paste
and cook on the same side. Do not flip.
in a blender using a little water. (You

79
Ingredients for Stew depending on whether you
● 50 gm carrots, want to make red, yellow or
● 50 gm beans green thai curry.
● 50 gm peas ● 1 tbsp of chopped rind of kaffir
● 50 gm mashed unpeeled potatoes lime
● 1 inch cinnamon ● 1 onion chopped into 4-6 pcs
● 1 cup coconut paste ● ½ inch piece of galangal (if
● 1 tbsp ginger available)
● 1 green chili (optional) ● lemon grass 2-3 stalks
● 1 bay leaf ● salt to taste
● salt to taste ● ½ tsp turmeric
For the Curry
Method
● 1 glass fresh coconut milk
Steam all the vegetables for 4-5
● 1 cup chopped baby corn or
minutes till they are just done and not
unpeeled carrots
overcooked.
● 1 cup chopped spring onions
In a kadhai mix all the ingredients except with greens
the mashed potatoes and coconut ● 1-2 cups chopped red pepper
paste. Add water and boil together till ● 1 cup chopped French beans
vegetables are tender. or capsicum
● 1 cup chopped mushrooms
Add mash potatoes and coconut paste
● 6-8 kaffir lime leaves (This is
and cook well. Season with salt.
the magical ingredient and it
Serves 5 is critical to the taste of thai
curry)
THAI GREEN CURRY ● 1 cup chopped tofu (optional)
My family loves Thai, and earlier I ● ½ cup chopped brinjal
would buy the paste, which was full of (optional)
oil and preservatives. The other day
we made the paste at home and it Method
turned out wonderfully well. My son Grind together the wet ingredients of
actually thought this could feature in a the paste along with ½ cup of water in a
restaurant menu- Reyna small jar. Roast the cumin and turmeric
powders in a medium hot kadhai for 1-2
Ingredients
mins. Pour the paste on top of the dry
For the Paste masalas in the kadhai and cook for 3-4
● 4 pods of garlic mins.
● 1 tbsp kashmiri chili or
Lightly steam the vegetables (except
yellow chili or 2 green chilies
mushrooms and red pepper) so that

80
they remain crunchy. ● salt to taste
● a pinch of oregano or dried
Add the sieved coconut milk to the
mixed herbs
paste followed by the kaffir lime leaves
● a pinch of red chili flakes
and tofu (if using). Add the steamed
vegetables. Once the curry gives its Method
first boil, add the mushrooms and red
Sauté garlic until brown. Add the finely
pepper and turn off the gas within 30
chopped onions and salt. Sauté for 2-3
seconds. Cover and let it rest for 10-15
minutes, then add the roughly chopped
mins before serving.
tomatoes. When cooked, blend
Serves 4-5 vegetables into a smooth paste. Put the
sauce back on to heat and cook for a few
EGGPLANT PARMESAN more minutes. Add salt, oregano, dried
Ingredients for Vegetable Layers herbs to taste. Cook until the sauce
thickens to a medium consistency.
● 2 medium purple/black
eggplants, variety with least Ingredients for the White Sauce
seeds ● 1 ½ cups raw cashews (unsoaked)
● 4-5 potatoes, unpeeled, ● ½ cup water
steamed ● 10 peppercorns
● pinch of salt ● salt to taste
● 2-4 tbsp lime juice
Method
Cut the eggplant into round slices, ¼ Method
inch thick. Cut each round in half. Blend the raw cashews, salt,
Sprinkle salt over the slices and leave for peppercorns, lime juice and water. The
5 minutes. When the eggplant softens, cashews will make a thick, creamy fluffy
place the semi-circular slices (with the texture. The texture should be smooth
water that has been released) on a and not granular. Add just enough water
tawa. Cover the eggplant and cook the to get this consistency.
slices until brown on both sides. Slice
the steamed potatoes into rounds ¼ To Serve
inch thick. Layer the serving dish with the eggplant
slices at the bottom. Place the sliced,
Ingredients for Red Sauce
boiled potatoes on top of eggplant
● 6-8 tomatoes, cut into large slices. Next layer with the red sauce.
chunks Now place a layer of eggplant and a
● 2 medium onions, finely layer of potatoes again. Next layer with
chopped the white sauce. Continue until all the
● 4-6 cloves garlic, finely vegetables have been layered. Then mix
chopped the remaining red and white sauce. It

81
has a beautiful pinkish colour. Pour this translucent (10 minutes).
over the contents. Put dish in the oven
Then add the crushed tomatoes, the
to bake for 10-15 minutes and serve
ground soya nuggets and soya sauce
piping hot. Garnish with thinly sliced
and cook for about 10 minutes. Taste
tomatoes, parsley and dollops of the
the mixture to see if the salt is right or
white sauce.
adjust by adding soya sauce. Add herbs
Serves 4-6 and cook a bit longer. In a 6 inch square
baking tray, press the soya nugget
SHEPHERD’S PIE mixture to the height of about 1 cm.
Ingredients The layer of potatoes should also be of
similar height. Top with a layer of nut
● 4 medium, unpeeled potatoes
cheese on top.
● ½ cup soya milk
● ½ cup soya nuggets or soya mince Bake in an oven for 15-20 minutes, until
● 3 tbsp soya sauce the nut cheese gets brown and then
● 1 medium onion minced, sprinkle the chopped red capsicum over
● 1 carrot, unpeeled grated it as a garnish or you can sprinkle the
● small celery stalk with leaves finely capsicum over it after 10 minutes of
chopped baking and allow the capsicum to bake a
● 7 tomatoes, crushed bit too. Cut into squares and serve.
● salt and pepper, to taste Serves 4
● ½ tsp thyme and rosemary
● ½ red capsicum, finely chopped MILLET VEGGIE BAKE
● ⅓ cup sour cream cheese
Ingredients
Method ● 1 cup vegetable stock
Steam the potatoes until tender. Drain, ● 2 cups cooked barnyard/foxtail
(do not peel) mash and add the soya millet
milk. Season with salt and pepper to get ● ½ cup broccoli
the consistency of mashed potatoes. 
 ● ½ cup potato, unpeeled, diced
● 1 medium onion, diced
Soak the nuggets or mince for 20 – 30 ● 2 cloves garlic, minced
minutes. Squeeze out all the water from ● 1 tbsp fresh thyme leaves (or 1 tsp
them. Wash and squeeze again. If using dried)
nuggets, mince them in a food processor ● 1 tbsp fresh rosemary, finely
to make them into small flakes. If you chopped (or 1 tsp dried)
are using soya flakes, all you need to do ● ¼ tsp crushed red chili flakes
is soak, wash and squeeze out the water.
 ● 1.5 cups spinach leaves
In a medium pan, sauté the onion, the ● 1 cup cashew cheese
carrots and celery until the onion is ● 1 tsp fresh lemon zest

82
● ¼ tsp freshly ground black pepper Method
● salt to taste Grate the coconuts and add water to
make creamy consistency. Extract the
Method
cream from the grated coconut through
Steam the potato until cooked. Preheat a piece of muslin. Dry roast the besan
oven to 350 degrees. Dry roast the onion in a pan with the cumin powder. Add
and garlic until translucent. Add thyme, vegetable stock and all the vegetables
rosemary, red-pepper flakes, and spinach one by one according to how long it
and sauté until just wilted. Remove from will take to cook and bring to boil. Keep
heat. Add the millet, cashew cheese, vegetables crunchy. Add the coconut
lemon zest, pepper, potato and broccoli milk, lemon juice and salt to taste.
to the spinach-onion mixture, along
with vegetable stock and stir until well Serve with rice or noodles and add
combined. Pour the mixture into the garnishes according to individual taste.
prepared baking dish, and place in the Serves 3-4
oven. Bake for 30 minutes, until set
and edges are brown. Let it cool slightly BRAISED CABBAGE
before slicing. Serve warm or at room
temperature (it’s also good cold). Ingredients
Serves 4 ● 1 head white cabbage
● 1 tbsp whole wheat flour
BURMESE KHOW SUEY ● vegetable stock as required.
● few drops of lime juice
Ingredients ● salt and pepper to taste
vegetables – baby corn, button ● a pinch of nutmeg
mushrooms, carrots, beans, onions,
brocolli, cauliflower Method
● 2 cups fresh coconut cream Shred finely a head of white cabbage,
● 2 cups vegetable stock sauté until cabbage is slightly browned
● 2 tbsp besan/gram flour but not burned.
● 1 tsp cumin powder The cabbage should be nearly cooked
● juice of 2 lemons at that stage. Dust with a bit of flour,
● salt to taste keep stirring to cook the flour, add some
● buckwheat or brown rice vegetable stock and simmer for a few
noodles or brown rice minutes.
● garnishing chopped toasted
garlic, onion, tomatoes, Season with salt, pepper and nutmeg.
coriander, green chili, Add a sprinkle of lemon juice, serve.
cucumber, lemon juice Serves 3-4

83
WHOLE WHEAT ROTI WHOLE WHEAT ONION STUFFED
KULCHAS
Ingredients
● 1 cup luke warm water Ingredients:
● 1 tbsp date paste ● 2-3 cups of whole wheat flour
● 1 tsp yeast ● 2- boiled and mashed potatoes
● 2 cups whole wheat flour ● ½ tsp yeast
● 1 tsp rock salt ● warm water to make dough
● 1/8 tsp salt
Method for activating the yeast: ● 2 tbsp chopped coriander leaves
Mix lukewarm water, yeast and date ● 4 onions chopped fine and sautéed
paste in a bowl. Cover and set aside for ● 2 tsp date paste
10 minutes for froth to be formed. If ● ½ cup thick coconut milk
the froth doesn’t form then the yeast is
inactive, use a different batch. Method
Dough
Method Add date paste and yeast to a cup
Add salt to the whole wheat flour and of warm water. When yeast starts
mix well. Add the yeast water and knead blooming, use this water to make the
well for 10 minutes. Cover it with a dough.
moist cloth and keep it aside at warm Mix mashed potatoes, salt and coriander
place for 1 hour to rise or till it doubles leaves with the flour. Use water to make
in size. After the first rising, punch down a soft dough. Cover the dough and allow
the dough and shape it in a round loaf to rise in a warm place for 2- 4 hours
(or whatever shape you want) and cover until it doubles in size.
it again with a moist cloth for a second
rising, for about 30-40 minutes. Preheat
Filling
the oven at 180˚C. Bake it at 180˚C from
40 – 50 minutes till a toothpick comes Chop the onions very fine and sauté
out clean. them lightly until they are soft. Add salt
to taste. The onions, once done should
Remove the bread and place it on a wire
be relatively dry.
rack to cool.
Serves 2-3

84
Making the Kulchas the oven 20 minutes before and bake for
Roll out a small roti and add a spoonful 35 – 40 minutes at 200 degrees for first
of onion filling. Close from all sides in a 10 minutes and at 180 degrees for the
closed ball. Roll out a kulcha using some rest. Check by inserting knife to see if it
dry flour so the dough is not sticky. is baked well. Remove on a wire rack to
cool a little.
Bake on the flat griddle till light brown
spots appear. Keep aside all of them. Serves 4
Now apply some coconut milk on each
one and put them in the oven. Serve WHOLE WHEAT AND CORN TORTILLAS
hot. Ingredients
Serves 8-10 ● 100 gm whole wheat flour
● 100 gm whole corn flour
WHOLE WHEAT BREAD ● 1 tsp tahini or unpolished
Ingredients: sesame seed powder
● ½ tsp sea salt
● 1 cup lukewarm water ● warm water for kneading, as
● 1 tbsp date paste required
● 1 tsp yeast Method
● 2 cups whole wheat flour
● 2 tbsp flax seeds In a bowl, mix all the ingredients and
● 2 tbsp sesame seeds knead a firm dough using warm water,
● 1 tsp mixed herbs little at a time.
Cover the dough with a kitchen towel
Method and rest it for 30 minutes. Make small
Dissolve date paste in lukewarm water. balls and use a tortilla press to form
Add the yeast granules and leave it small tortillas. Alternately if you don’t
covered for 10 minutes. You will notice have a tortilla press, dust a flat surface
it is frothy after 10 minutes. with dry wheat flour and roll out the
dough balls into evenly thin tortillas.
Add half of the whole wheat flour (1
Heat an iron skillet or tawa and roast the
cup) and mix well. Leave it covered for
tortillas on both sides till they are done.
30 minutes.
Makes 6-8 tortillas
Now add the balance atta, salt, flax
seeds, and sesame seeds and knead well.
Leave it covered for 1 hour. After an hour
knead the dough thoroughly. Make buns
or foccasia or bread of your choice.
Keep covered for 30 minutes, switch on

85
JOWAR/ AMARANTH ROTI rice is cooked.
Ingredients Serves 6 to 8
● 2 cups jowar flour/amaranth
MEXICAN RICE
flour
● 1 cup steamed mashed Best served with the Mexican beans,
potatoes Mexican tortillas, chili sauce and salsa.
● 1 tsp ginger and chili paste Also great as a side dish to Mexican
● sea salt as per taste entrees such as tacos, enchiladas,
burritos, etc.
Method
Ingredients
Mix all the ingredients in a big bowl and
● 1 cup brown rice
bind them together with hot water in a
● 2 cups cold water
tight dough. Roll out into thin roti and
● 2 cloves garlic, minced or
use flour to roll if required. Roast the
crushed
rotis on a skillet.
● ½ onion chopped
Serves 4-6 ● 1 cup coarsely chopped
tomato
FRAGRANT BROWN RICE ● hot pepper of your choice,
Ingredients sliced lengthwise
● 2 cups whole brown, ● 1 tsp roasted cumin seeds
unpolished basmati rice, ground into powder
washed and soaked for 4 hours ● chopped celery, oregano and
● 2 cups water capsicum as a flavoring
● ½ tsp (about 20 threads) ● salt to taste
saffron
● 2 cloves, Method
● 1 stick cinnamon Heat a medium-sized pot to medium
● 2 pods cardamom temperature, add the uncooked rice,
● sea salt to taste and roast. You do not have to stir the
rice around very much at first, while
Method browning, but as the rice becomes
browner you want to be stirring it
Drain the water from soaked rice.
around to make sure it all browns evenly
In a pan roast cloves, cinnamon and
and doesn’t burn. Towards the end of
cardamom. Add saffron strings, sea salt,
the browning, add the garlic so that it is
and 2 cups of water. Add soaked rice to
sort of sautéed/browned.
the pan and cover the pan. Cook rice on
medium heat till the rice is fluffy. You Next, add the water to the rice (it will
may have to add extra water till all the steam loudly) and add the remaining

86
ingredients. Stir well and cover (with ● 1 black cardamom
a small air escape). Reduce heat to ● 2 cloves
medium-low to medium, and let cook ● 1 inch cinnamon stick
for 20-30 minutes. (Cooking time and ● 1 bay leaf
temperature varies with your stove. ● 2/3 tsp salt or to taste
Check after 20 minutes to make sure it ● 1.5 - 2 cups water
doesn’t burn.) The essential rule of this For Cauliflower Gravy
recipe is “Do Not Peek” while the rice is
● 2 onions, finely sliced
cooking.
● 1 green chili, chopped
When ready, all the water would have ● 2 tbsp ginger, unpeeled, thinly
been absorbed, the rice will be fluffy sliced
and each grain will be “split open” ● 1 tbsp finely chopped garlic
because of the browning. It should be ● 3-4 cloves
dry, not saucy. You can adjust the spices/ ● 1/2 tsp cumin seeds
peppers to your taste. The recipe can ● 4 green cardamom
be changed by keeping with the 1 cup ● 4 cloves
rice/2 cups water ratio, and adjusting ● 1 inch cinnamon
remaining ingredients. ● 1 bay leaf
Serves 3-4 ● 1 tsp garam masala
● ¼ tsp turmeric powder
● ½ tsp red chili powder
CAULIFLOWER ‘RICE’
● ½ medium sized cauliflower,
Ingredients chopped into small florets
● 5 cups cauliflower florets ● ¾ tsp salt
● 1 cup raw cashews ● 2 cups peanut and rice milk
● 1 tsp sea salt curd/ cashew cream + lemon
juice
Method ● 1/3 cup fresh peas
● 2-3 tbsp raw cashews
In a food processor combine the
● 1 tbsp raisins or cranberries
cashews and sea salt. Pulse to achieve a
fine meal. Add the cauliflower and pulse For Layer Assembly
to create a “rice-like” texture. Do not ● ½ onion finely sliced
over process. ● ½ cup chopped coriander
Serves 4 leaves
● ½ cup mint leaves (optional)
MILLET BIRYANI ● saffron milk: a few saffron
strands mixed into 2 tbsp warm
Ingredients
water or nut milk
● 1 cup uncooked barnyard millet
● 1 green cardamom

89
Method 2 hours
Millet: In a deep pan, add the millets, ● 4 cups water
spices salt and water. Mix, cover and ● ½ cup chopped onion
cook for 5 -7 minutes. ● ½ cup green beans chopped &
steamed
Cauliflower gravy: Dry roast the onions, ● ½ cup peas steamed
green chili, ginger, garlic, chili pepper ● ½ cup soya nuggets
and cook until onion slices are mostly ● 1 tsp ground black pepper
brown. If using ginger or garlic paste, ● ½ cup grated carrots
add the paste when onion is done. ● ½ tsp (about 20 threads)
Dry roast the whole spices on the side. saffron
Add them to the onions. Add all the ● couple of bay leaves
spices and mix for a minute. ● a small cinnamon piece
● a few cloves
Steam the cauliflower and peas for 5 ● fresh coriander for garnishing
minutes till almost done. Add them to ● lemon slices for garnishing
the onions. Add the yogurt. Mix and ● salt to taste
cook for 6-7 minutes at low-medium
heat or until cauliflower is tender crisp. Method
Add half of the nuts, raisins, and dried
Drain the water and keep soaked brown
fruit. Mix and keep ready. Add water
rice aside.
or non dairy milk, if you like thinner or
more gravy. Mix and use to layer.  In a pan take one cup soya nuggets,
add 4 cups water with a pinch of salt
Now in a baking tray or clay pot use half
and bring it to boil. Boil for 5 minutes.
the gravy as the first layer, then half the
Remove from fire and let it cool for
millets, sprinkle half the onions, coriander,
about 10 minutes. Drain out the water.
mint leaves, and saffron milk. Now again
Rinse soya nuggets 2-3 time in fresh
another layer of cauliflower, then millets
water. Lightly squeeze out excess water.
and then the same sprinklings on top.
Cover and cook either in the oven at 180 In a separate pan, add chopped onions,
C or on the stove at a low flame for 25 – bay leaves, cinnamon stick and cloves.
30 mins. Serve hot. Sauté for 2 minutes. Add soaked brown
Serves 3-4 rice with 4 cups of water and add saffron
strings. Cover the pan and cook till the
SAFFRON BROWN RICE WITH rice is fluffy. You may have to add extra
VEGETABLES & SOYA NUGGETS water till all the rice is cooked.
Ingredients Add vegetables, nuggets, ground black
pepper and sea salt to the rice. Garnish
● 2 cups whole brown rice/whole
with fresh green coriander leaves and
basmati washed and soaked for
lemon slices. Serves 8-10

90
DATE PASTE (RAW) Ingredients
This is a basic sweetener that can ● 4 (or more) ripe bananas
be used in many desserts. It can be ● cinnamon
prepared in advance and stored in the ● walnuts
fridge for 7 – 10 days.
Method
Ingredients
Place peeled halved bananas in a box in
● 1 cup dates, pitted the freezer. After 2 days or more, take
● 1 cup warm water them out and put in the blender or
food processor and blend till you get a
Method smooth creamy ice cream.
Soak dates in just enough water for few
Add some cinnamon and walnuts for an
hours – until they get plump and have
extra punch. Serve immediately.
absorbed some of the liquid. Along with
the water process the dates in a food Variations
processor until smooth. Store in the Garnish with berries, raisins or chopped
refrigerator. fruit of your choice. Add the zest of ¼
In case your dates are soft and juicy, you orange and 1 tbsp grated ginger for extra
can make the date paste without any flavor. Add cocoa powder for chocolate
water too. ice cream. Add any frozen fruit to create
different flavored ice creams.
Makes 1.5 cups
Serves 4
DATE AND WALNUT SWEET
COCONUT MILK AND FIG ICE CREAM
These take seconds to make and satisfy
that sweet tooth! Ingredients
● 400 ml coconut milk
Ingredients
● 100 gm dried figs
● dark soft dates
● walnuts Method
Soak the dried figs in the coconut cream
Method for about one hour or a bit more (in
Cut open the date, stuff with a whole warm climates it is better to put the
walnut and serve.

BANANA ICE CREAM

This is an unbelievably creamy ice cream
and it is so easy!

91
mixture in the fridge during this time). oven at 200 degrees for 40 minutes until
The figs will swell and become softer. the fruit starts bubbling.
Put the mixture in the blender and
Variation
blend. Freeze. Once it is almost frozen
it’s ready to serve. It can be served without cooking as a
raw dessert
Variation
Serves 6–8
Use fresh lychees with lime and a dash
of rosewater instead of the figs. It is a RAW CARROT HALWA
lovely delicate flavor that is refreshing in
the summertime. Another variation is to Ingredients
add banana with the figs. ● ½ cup finely grated unpeeled
Serves 4 carrot
● ½ cup fresh grated coconut
TROPICAL FRUIT CRUMBLE ● ¼ cup deseeded black dates –
squished by hand
Ingredients ● ¼ tsp cardamom powder
● 1 small pineapple (around 8 – 9 ● 8 – 10 almonds slivered
thin slices) cut into small pieces
● 2 medium mangoes chopped
into cubes Method
● 2 bananas, cubed Mix all ingredients very well by hand
● ¼ cup raisins (optional) and decorate with slivered almonds and
● lime juice to taste serve.
● ¼ tsp cinnamon powder Serves 2
For the Crust
● 6 tbsp ground almonds BEETROOT HALWA
● 8 tbsp dry dates powder Ingredients
● 5 tbsp grated dry coconut ● ½ cup finely grated unpeeled
● ½ tsp cinnamon powder beetroot
Method ● 2 inch piece of coconut or 10
cashews or walnuts soaked for
Preheat the oven to 160 degrees for
8 hours
20 minutes. Mix all the fruits together
● ½ cup deseeded black dates
with ¼ tsp cinnamon powder and lemon
– squished by hand or ground
juice to taste. Mix the rest of the dry
into paste
ingredients thoroughly. Put the fruits in
● ¼ tsp cardamom powder
a flat glass tray. Put the dry mixture over
it to completely cover it. Bake in the

92
Method Method
Steam the grated beetroot with Blend all the ingredients in a food
cardamom powder. Just 5 minutes of processor or blender. The mixture
steaming is sufficient. If using cashews should be smooth and homogenous.
or walnuts, blend with 2 tsp water to Pour into small serving dishes and
make a thick cream. If using coconut, refrigerate for 2 hours.
grind it into a paste with 2 tsp water. Mix
Variation
all ingredients very well and chill before
serving. 200 gm of soaked cashews or Tofu or
tender coconut (malai) can be used
Serves 2
instead of avocado.
RAW CHOCOLATE BROWNIES Serves 8-10

Ingredients BESAN LADDOO

● 2 cups walnuts
Ingredients
● 1 cup cocoa powder
● a pinch of salt ● ½ cup bengal gram dal
● 1 ½ cup dates ● ½ cup grated coconut
● ¼ cup pitted soft dark dates
Method or date paste
Blend the walnuts in a food processor ● ¼ cup dry dates powder
until coarse and sticky. Add to this ● ¼ tsp cardamom powder
mixture the cocoa powder and salt. ● 10 – 12 almonds
Next add the dates, a little at a time, Method
and keep blending until it becomes Roast the Bengal gram dal to lovely
a consistency like cake crumbs. Keep golden color. Cool it and grind it
adding dates until the mixture sticks coarsely. Add cardamom powder, grated
together. coconut and dry dates powder. In a
Transfer to a plate and set to desired food processor, mix this dry flour, dates
shape. Freeze for an hour. and almonds. Adjust the sweetness
by adding more dates or date paste if
Serves 3
required and roll into laddoos (balls).
CHOCOLATE MOUSSE Yields 12 - 15

Ingredients
● 2 ripe avocados
● ½ cup cocoa
● ¾ cup date paste.

93
DUTCH OAT COOKIES the almonds. Blend in grinder without
water into a coarse paste. Add few drops
Ingredients
of beetroot juice to 1 /2 the almond
● 1 cup raw cashews paste.Squish the dates with hand to
● ½ cup date paste or pitted dates make a thick paste.
● ½ cup rolled oats
● ¼ tsp dried ginger Press down evenly the other ½ white
● pinch of salt almond paste in a flat square dish. Now
● pinch of freshly ground nutmeg add the cocoa by sprinkling it or mixing
● ¼ tsp vanilla extract it with the dates. Press down the dates
● 1 tsp cinnamon on the almond layer. Finish it by making
● 2 tbsp raisins a layer of the pink almond paste. Keep
in the fridge for 30 minutes. Cut into
Method squares. You can decorate them with
almond halves.
In a food processor, grind the cashews
into a fine flour. Add the other Serves 8-10
ingredients except the raisins and pulse
to combine. Once the mixture begins SIMPLE SPONGE CAKE
to clump together, mix in the raisins. Recipe by Chef Joy, Swaswara
Roll into 1 inch balls and press flat into
cookies. Serve immediately or store in Ingredients
the refrigerator. ● 30 gm almond powder
● 30 gm wheat
Makes about 20 cookies
● 30 gm jowar flour
● 30 gm arrowroot
MARZIPAN
● 1/4 gm cinnamon powder
Ingredients ● 8 gm baking powder
● 1 cup almonds ● 1/2 tsp lemon juice
● 1 cup dates ● 125 ml soya milk
● few drops of beetroot juice ● 30 gm cashew butter
● 2 tbsp cocoa powder (optional) ● 112 gm date paste

Method Method:
Soak almonds in glass jar and store in Mix all the dry ingredients. In a different
fridge for 8 hours. Wash very well. Boil vessel whisk the wet ingredients
water in a vessel and drop the almonds together and then add the dry mixture
into it. Switch off the gas. After 10 and mix. Pour into a Baking tray lined
minutes remove from hot water and with butter paper and Bake for 25 mins
drop them in chilled water and deskin all at 170˚C.

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NOTES:

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NOTES:

This book has been created with the love, dedication and recipes of many people
- Anubha Kothari, Bhavna Kapoor, Chef Joy, Kommal Shah, Lisa Pitman, Madhura
Vayal, Mala Barua, Mayavi Khandelwal, Millie Mitra, Nandini Gulati, Dr Nandita
Shah, Neelima Sriram, Reyna Rupani, Rosemol Pinto, Ruchi Singh, Shreya Singhania,
Vandana Tiwari, Vasanti Sundaram and others.

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