Fusion Foods - Indian Soups, Salads & Snacks (PDFDrive) PDF

Preface
Soups and salads are incredible food for healthy living. However, as we all
know eating them regularly not only becomes boring, after a few short weeks
it becomes almost impossible. Most folks turn away from soups and salads
after a brief interval.
For several years I have been experimenting with a variety of recipes for
soups and salads in order to continue eating them regularly. I have also
created several dishes for snacks and main courses based primarily on Indian
ingredients but often using ingredients from other ethnic food. Indian food
has a variety of herbs, spices and flavors that not only makes food very
interesting but also preserves and enhances nutritional values while providing
incredible flavors and taste. Many Indians are vegetarian. This has resulted in
excellent use of a variety of vegetables, herbs and spices to enhance flavor
and increase nutritional value. Primary sources of proteins used in Indian
dishes are lentils, soy beans and paneer (a kind of cottage cheese).
However, typical Indian foods also suffer from heavy use of cream, butter, oil
and fat. Often these same flavors and ingredients are used in many dishes
resulting in similar taste. Sometime overuse of spices, especially hot spices,
takes away the actual flavor of food.
In my dishes, I have primarily used Indian spices and ingredients, however I
have adapted to locally available ingredients whenever appropriate. I tried to
minimize use of butter, cream and other fats as much as possible. My focus
was to create dishes that can be easily cooked in an average kitchen. Also I
wanted to create dishes which can be consumed every day. A number of
dishes are either low-calorie, or low-calorie options are provided so that diet
or health-conscious people can also consume them regularly.
While Indian cuisines have a large variety of ingredients and incredible
recipes, other cuisines like Chinese, Thai, Filipino and Mexican cuisines are
also very rich in flavor. I have adopted several dishes in my book from other
ethnic cuisine. I modified each dish and infused it with some Indian influence,
however I tried to preserve the original ethnic flavors. Most of the ingredients
used in this book will be readily available either in local food supermarkets or
in Indian,South Asian or international groceries.
Some dishes included are those which are now more or less Indian, however
they were adopted from other cuisines and over time became Indian. When I
have presented an original dish, generally I have modified it to make the food
simple and healthy.
This book is about simple, healthy and flavorful recipes using ingredients
mostly available in local supermarkets, Indian or Asian stores. It’s not about
creating a super-duper fancy five-star restaurant dish. While most recipes do
not require any culinary skills or training, some recipes may require a few
trials before they become perfect.
Descriptions about many ingredients are presented in Appendix A and
Appendix B.

Table of Contents
Section I Soups
Chapter 1 Flavored Lentils Soup
Chapter 2 Spinach Potato Soup
Chapter 3 Chicken Cilantro Soup
Chapter 4 Coconut Shrimp Soup
Chapter 5 Indian Hot and Sour Soup
Chapter 6 Veg Manchurian Soup
Section II Salads
Chapter 7 Mixed Sprouted Salad
Chapter 8 Tangy Fish Salad
Chapter 9 Spicy Chicken Salad
Chapter 10 Flavored Green Salad
Chapter 11 Desi Hot Salsa
Section III Snacks
Chapter 12 Vegetable Tikki
Chapter 13 Litty Chokha
Chapter 14 Chicken Wrap
Chapter 15 Vegetable Kababs
Chapter 16 Healthy Poha
Section IV Main Course / Entree
Chapter 17 Chicken Chili
Chapter 18 Hakka Noodle
Chapter 19 Chicken Inasal Tandoori
Chapter 20 Chicken Molly Curry
Chapter 21 Desi Jambalaya Biryani
Section V Appendix
Appendix A Ingredients and descriptions
Appendix B Already prepared spices and dishes
Appendix C About the author

Section I Soups
Soups are becoming increasingly popular in Indian Cuisine. Although soups
have become very popular recently they have been in existence for hundreds
of years in both North Indian and South Indian cuisine. Tadka Daal, Rasam,
Sambhar are all different variations of soups used in Indian cuisine.
Lack of popularity of soups earlier in the Indian cuisines were due to the
assumption that soups are primarily a meat dish. Lately though soups are
becoming very popular. For vegetarian soups, the bases are lentils or tofu
(soya beans) or paneer. Chicken is the primary meat used in non-vegetarian
soups.
Most of the soup recipes presented here use primarily Indian ingredients, but
sometimes they are inspired or influenced by other ethnic soups.
If you are making a soup for a group of people and a few folks need hot and a
few mild then prepare the hot sauce based on following formula
2 tsp. sriracha sauch + 1 tsp. habanero sauce + 1 tsp. red chili powder + 1 tbs.
lemon juice.
Adding this sauce to your soup for those who want it will make it spicy as
well as preserve and enhance the flavor.
Chapter 1 Flavored Lentils Soup
Lentil or Mulligatawny soup is one of the most commonly available soups in
Indian restaurants. This soup is not only very flavorful, it is also one of the
highly nutritious soups. This easy-to-make soup is also very high in protein
and vitamins. Feel free to replace any type of lentils not available with a
locally available kind.
This dish can be used as an appetizer or can also be used as a main dish with
rice or bread.
Ingredients
* Whole mung: 2 oz.
* Urad Daal: 2 oz.
* Masoor Daal: 2 oz.
* Onion: 1 small.
* Cloves: 6
* Ginger: 1 small piece crushed
* Tomato: 1 small
* Bok choy: 4 oz.
* Green pepper: 1
* Carrot: 1
* Olive oil: 1 tbs.
* Salt: 1 tsp.
Dish Attributes
Type of dish: Regular cooked
Preparation time: 30 minutes.
Complexity: Medium
Vegetarian / Meat: Vegetarian
Diet attributes: Low fat / Low sodium
Recipe Origin: Indian
Preparation
1. Boil 4 cups of water in a pan and add all the lentils. Boil for 15 minutes.
2. Thinly chop onion, tomatoes, green pepper and bok choy.
3. Heat oil in a pan and add cloves, cinnamon, onion and ginger. Fry for 2
minutes. Add tomatoes, green pepper and bok choy. Fry for 3 minutes.
4. Add boiled lentils into pan; add salt and boil for 5 more minutes.
5. Serve hot and add hot sauce if needed.
Calorie Counter
* Calories: 257 cal.
* Proteins: 11.5 gm.
* Fat: 6.7 gm.
* Carbohydrate: 40.5 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Vitamin: 82.05 mg.
* Sat Fat: 0.84 mg.
* Cholesterol: 0 mg.
Flavored lentils soup

Chapter 2 Spinach Potato Soup
Spinach is one of the most nutritious vegetables and is commonly available
everywhere. While extremely nutritious and healthy, unfortunately spinach
lacks flavor and is hard to consume raw or cooked for long time due to its
bland taste and flavor. By use of flavorful spices and herbs this soup is an
ideal contrast of tasty and flavorful but is still extremely healthy. Addition of
ajwain, cilantro, cloves and other strong spices enhances flavor of spinach.
This soup is very high in vitamins and also is especially good for digestion.
This vegetarian soup is low in calories and is a very good choice for folks on
a diet.
Ingredients
* Ajwain 1 tbs.
* Chili: 2 thinly chopped.
* Cloves: 10
* Clantro: 1/4 bunch.
* Cinnamon: 1 stick.
* Cumin seed: 1 tbs.
* Garlic: 4
* Ginger: 1 small piece crushed.
* 2 % Milk: 3 tbs.
* Olive oil: 3 tbs.
* Onion: 1 small.
* Black pepper whole: 1 tbs.
* Red pepper: 1 small.
* Yellow pepper: 1 small.
* Potato: 1 medium.
* Salt: 1 tsp.
* Spinach: 1/2 lbs.
* Tomato: 1 small.
Dish Attributes
Type of dish: Slow cooked
Preparation time: 2 hrs.
Complexity: Medium
Diet attributes: Low calorie / Low fat/ Low sodium
Preparation
1. Heat 2 tbs. olive oil in a pan. Add cloves, cinnamon, black pepper whole,
cumin seeds and ajwain. Fry for 2 minutes, filter and keep oil, discard the
spices.
2. Peel and cut potato in 4 pieces, peel and chop ginger, peel garlics, wash
spinach, chop red and yellow pepper in small pieces.
3. Add potatoes, ginger, garlics, tomato and spinach into the oil from step 1
and fry for 5 minutes.
4. Remove potatoes from the mixture and set aside for later.
5. Add 4 cups of water in vegetables and slow cook for 1.5 hours. Filter and
keep the broth. Discard vegetables or use in some other dish.
6. Take 1 tbs. olive oil in a pan and heat it. Add potato, red and yellow pepper
in the oil, add salt and chili powder and fry for 3 more minutes.
7. Add the broth from step 4 into pan and boil for 10 minutes. Add milk. Add
chopped cilantro and boil or 2 minutes.
8. Stop heat and serve hot. Add hot sauce as needed.
Low Calorie / Low fat / Vegetarian Version
1. In Step 1 Boil Cloves, cinnamon, black pepper whole, cumin Seed and
ajwain for 5 minutes, filter and keep water, discard the spices.
2. In Step 6 spray Palm oil on potato, red and yellow pepper and sauté for 5
minutes.
Calorie Counter
* Fat: 10.7 gm.
* Sugar: 7.40 gm.
* Sodium: 67.35 mg.
* Sat Fat: 1.49 mg.
Spinach potato Soup

Chapter 3 Chicken Cilantro Soup
Chicken cilantro soup recipe as presented here is inspired from the Mexican
chicken tortilla soup. Both Mexican and Indian food use flavorful and hot
ingredients like cilantro and green chili. Indian spices give this soup very rich
taste and deep flavor. A vegetarian version of this soup can also be prepared
as described later.
Ingredients
* Bay Leaves 2
* Boneless chicken Breast: 1/2 lb.
* Carrot 1
* Chili: 2 thinly chopped
* Clantro: 1 bunch.
* Garlic: 4
* Olive oil: 2 tbs.
* Onion: 1 small.
* Palm Spray: 4 sec spray.
* Black pepper whole: 1 tsp.
* Green pepper: 1 small.
* Potato: 1 small.
* Salt: 1 tsp.
* Tomato: 1 medium.
Dish Attributes
Type of dish: Baked
Preparation time: 1 hr.
Complexity: Medium
Vegetarian / Meat: Chicken
Diet attributes: Low sodium
Recipe Origin: Fusion
Preparation
1. Cut onion in 4 small pieces, tomato in half, green pepper in 6-8 small
pieces.
2. On a baking pan put cut onion, tomato, green pepper, garlic and ginger.
Spray palm spray for 4 sec. Spray black pepper powder.
3. Preheat oven to 375 o F. Put in the baking pan. Bake for 30 minutes.
4. Boil 4 cups of water in a pan. Add bay leaves. Add the baked vegetables
and boil for 30 minutes on medium heat.
5. Chop 1 onion, 1 green pepper, 1 carrot and 1 potato in small pieces(1/2
inch).
6. Take the olive oil in a non-stick pan. Heat the oil. Add onion and chopped
vegetables. Fry for 3-4 minutes. Filter the boiled vegetables (from Step 4) and
add the liquid into pan. Discard the remaining vegetables or use in some other
dish. Boil for 15 minutes or till vegetables are cooked well.
7. Chop the cilantro in small pieces and add to mixture. Add salt. Boil for 2
minutes.
8. Switch-off the heat. Serve hot. Add green Habanero sauce if desired.
1. Replace chicken by tofu or meatless chicken.
2. Replace potato by yellow zucchini.
3. Use palm spray in Step 6 instead of olive Oil.
Calorie Counter
* Fat: 15.6 gm.
* Sugar: 6.8 gm.
* Sodium: 87.51 mg.
* Sat Fat: 3.42 mg.
* Cholesterol: 42.18 mg.
Chicken cilantro soup

Chapter 4 Coconut Shrimp Soup
Coconut shrimp is inspired from the Thai Tom Ka soup. However different
spices and ingredients give this a distinct Indian flavor. By using a lot of
locally available vegetables this is a very nutritious soup.
This soup is especially good with spicy hot sauce. Sweet flavor of coconut
with spicy hot sauce creates a very unique flavor not found in any other soup.
Ingredients
* Bok choy 2 medium
* Carrot 2
* Celery: 1
* Clantro: 1/4 bunch.
* Coconut Milk: 1 cup.
* Lemon: 1
* Olive oil: 1 tbs.
* Green onion: 3 bunches.
* Onion: 1/2 small.
* Salt: 2 tsp.
* Shrimp: 1/2 lb.
Dish Attributes
Type of dish: Slow cooked
Preparation time: 1 hr 30 minutes.
Complexity: Medium
Vegetarian / Meat: Seafood
Diet attributes:
Preparation
1. Marinate shrimp in salt, lemon and chili powder for 30 minutes.
2. Chop bok choy, 1 carrot, 1 green pepper, green onions and ginger and boil
in 3 cups water in a pan for 45 minutes Filter and keep the stock. Discard
boiled vegetables.
3. Chop onion, 1 green pepper, celery, 1 carrot in small piece.
4. Heat olive oil in a pan. Add chopped vegetables (step 3). Fry for 3 minutes.
Add chili powder.
5. Add the vegetable stock in pan. Boil for 5 minutes. Add coconut milk. Boil
for another 5 minutes. Add cilantro and chili Powder (if needed).
6. Serve hot.
1. Add paneer instead of shrimp.
2. Instead of 1 cup coconut milk add 1/2 cup coconut milk and 1/2 cup fat free
milk.
Calorie Counter
* Fat: 17.85 gm.
* Sugar: 7.7 gm.
* Sodium: 366.85 mg.
* Sat Fat: 12.50 mg.
Coconut shrimp soup

Chapter 5 Indian Hot and Sour Soup
Indian hot and sour soup is based on Chinese hot and sour soup which is one
of the most common soups in the world. However by using a lot of Indian
spices and flavor this soup is a refreshingly fresh soup which can be either
used as an appetizer or as a whole meal.
Ingredients
* Bok choy 1/2 medium
* Brussels Sprout: 1 oz.
* Carrot 2
* Cilantro: 1/2 bunch.
* Corn Starch 2 tbs.
* Garlic: 4
* Mix Frozen Veg: 1/2 cup.
* Olive oil: 2 tbs.
* Onion: 1 small.
* Soy Sauce: 1 tbs.
* Sriracha Sauce: 1/2 tbs.
* Habanero Sauce: 1/2 tbs.
* Vinegar: 1/2 tbs.
Dish Attributes
Complexity: Medium
Diet attributes: Low calorie / Low fat Low sodium
Preparation
1. Put olive oil in a pan and heat it.
2. Put chopped onion and fry till brown.
3. Add crushed ginger, garlic and chili powder.
4. Add chopped carrots, mix veg., green pepper.
5. Fry for 5 minutes.
6. Put 3 cups water and boil for 5 minutes.
7. Take 1/2 Cup of the boiling liquid in a bowl.
8. Add corn starch, vinegar, soy sauce and Indian soup packet if used and mix
well to insure no lumps are left.
9. Slowly add this into soup and keep stirring.
10. Add Brussels sprouts or bok choy and boil for 5 minutes.
11. Add cilantro, green onion and boil for 2 min.
12. Switch off the heat.
13. Add mixture of hot sauce (Sriracha, Habanero, and chili) either directly or
in bowl.
1. Boil 3 cups water in a pan.
2. Add chopped carrots, mix veg. and green pepper.
3. Boil for 5 minutes on high heat.
4. Take 1/2 Cup of the boiling liquid in a bowl.
5. Add corn starch, vinegar, soy sauce if used and mix well to insure no lumps
are left.
6. Slowly add this into soup and keep stirring.
7. Add crushed ginger, garlic and chili powder.
8. Add Brussels sprouts or bok choy and boil for 5 minutes.
9. Add cilantro, green onion and boil for 2 min.
10. Switch off the gas.
11. Add mixture of hot sauce (Sriracha, Habanero, and chili) either directly or
in bowl.
Calorie Counter
* Proteins: 4.9 gm.
* Fat: 7.25 gm.
* Sugar: 8.20 gm.
* Sat Fat: 1.00 mg.
Indian hot and sour soup

Chapter 6 Veg. Manchurian Soup / Chicken
Manchurian Soup
Vegetable Manchurian soup is one of the most popular soups in India. Most
probably the soup originates in China, however it is very popular in India,a
perfectly IndoChinese fusion dish. The soup is easy to make, very tasty and
yet very nutritious. In India both the vegetarian and chicken Manchurian soup
are popular. With only slight changes to its recipe, chicken Manchurian Soup
can be prepared more or less similar to vegetable Manchurian soup.
Ingredients
* Cabbage 4 oz.
* Carrot 1
* Garlic: 4
* Olive oil: 2 tbs.
* Onion: 1 small.
* Soy Sauce: 1 tbs.
* Vinegar: 1/2 tbs.
Dish Attributes
Complexity: Medium
Vegetarian / Meat: Vegetarian Chicken Seafood
Diet attributes: Low calorie / Low fat Low sodium
Recipe Origin: Indian Fusion
Preparation
For vegetable Manchurian soup only
1. Grate cabbage, 1/2 green pepper 1 carrot. Chop 1 green onion very fine.
2. Mix grated cabbage, green pepper, carrot and green onion with 2
tablespoons corn starch and a pinch of salt. Add water and mix well. Make
around 10-12 small flat balls.
3. Heat 1 tablespoon olive oil in a shallow pan. Slowly add the balls till they
are slightly brown. Turn the balls other side and bake till brown also.
4. Take the balls out.
For chicken Manchurian soup only
1. Cut chicken into small rectangular pieces. Add 2 tbs. corn starch, 1/4 cup
tomato puree, 1 tbs. red chili powder, 1 tsp. salt. Mix well and marinate the
mixture for 2 hours.
2. Preheat the oven to 350 degree F and bake chicken for 35 minutes or till
chicken is cooked thoroughly.
For both vegetarian and chicken Manchurian soup
1. Heat 1 tablespoon olive in a deep pan. Add chopped onion. Fry on slow
heat till onion is golden brown. Add crushed garlic and ginger. Add 1 tsp.
vinegar and 1 tsp. soya sauce.
2. Thinly chop 1/2 green pepper, 1 carrot and 1 green onion. Add into onion
and fry for 2-3 minutes.
3. Mix 2 tbs. corn starch in 1/4 cup water. Mix well. Add 1 tsp. chili powder,
1 tsp. black pepper powder. Mix well. Add this mixture into fried vegetables.
4. Keep cooking on slow heat for 10 minutes and keep adding water slowly.
Taste the dish and if needed add salt or soya sauce.
5. Crush and deep fry the noodle.
6. Add chopped cilantro into the soup and mix well.
7. Slowly add the vegetables balls or baked chicken in soup and then the fried
noodle. Serve hot.
1. Instead of frying bake the vegetable balls in the oven for 30 minutes at 350
degree F after spraying palm spray.
Calorie Counter
* Proteins: 4.9 gm.
* Fat: 7.25 gm.
* Sugar: 8.20 gm.
* Sat Fat: 1.00 mg.
Veg Manchurian Soup

Section II Salads
Many Indians are vegetarian. This makes salads an omnipresent dish. Salad is
a part of almost every meal. Locally grown vegetables of almost all types and
kinds are used in salad. However the salads presented in the next sections are
anything but boring. A number of herb and spice combinations make salads
very tasty and flavorful while still preserving the health and nutritional value.
Each salad presented here is highly nutritious and can be used as an appetizer
or a main course.
Many of these salads can be also be wrapped in a tortilla or can be used to
make sandwiches. Please use appropriate dressing when applicable. When
certain ingredients are not available they can be replaced with similar
ingredients.
Salads are supposed to be eaten fresh. Don’t cut vegetables long before you
are ready to serve. Dressings are generally acidic and they start changing the
vegetables as soon as applied, so dressings are best when they are applied
right before eating.
Chapter 7 Mixed Sprouted Salad
Mixed sprouted salad is a very healthy and nutritious appetizer. This salad
uses a combination of lentils, sprouts and spices which makes it highly
flavorful and delicious dish.
Lentils are great source of proteins. The proteins from lentils are also easier to
digest than most animal proteins.
This salad can be a main course or an appetizer.
Ingredients
* Black chana: 4 oz
* Chaat Masala: 1 tsp.
* Jalapeno: 4
* Lemon: 1/2
* Iceberg Lettuce: 1/2
* Lobia (black Pea): 4 oz.
* Mung Whole: 4 oz.
* Olive oil: 1 tsp.
* Black pepper powder: 1 tsp.
* Radish: 4
* Salt: 1 tsp.
* Vinegar: 1 tbs.
Dish Attributes
Preparation time: 15 minutes. (not counting time for soaking)
Complexity: Simple
Vegetarian / Meat: Vegetarian Chicken Seafood
Recipe Origin: Indian Fusion
Preparation:
1. Soak mung, lobia and black chana for 3 days.
2. Boil mung, Lobia and Chana in 2 cups water and lemon juice for 10
minutes on high heat or in cooker.
3. Drain and keep water aside.
4. Mix vinegar, chili Powder in water, add green pepper and jalapeno and boil
for 5 min.
5. Drain and keep water aside. Keep ¼ cup of this water and discard
remaining.
6. Add olive oil, chaat masala, salt, black pepper and chopped cilantro into
mixture.
7. Take the boiled sprouts on a plate. Add jalapeno and pepper. Add cut
iceberg lettuce.
8. Spread the seasoning from step 6 on salad.
Low Calorie / Low fat / Vegetarian Version:
1. Use only 2 oz. of each sprouts and add 1 thinly chopped cucumber, 1
tomato and 2 radishes.
2. Don’t use oil in the seasoning.
Calorie Counter:
* Fat: 8.25 gm.
* Sugar: 13.25 gm.
* Sodium: 39.35 mg.
* Sat Fat: 0.98 mg.
Mixed Sprouted Salad

Chapter 8 Tangy Fish Salad
In tangy fish salad, the rich flavor of spices and greens enhances taste and
flavor of a fish. Fish contains fatty acids, is high in protein and low in
calories. This highly nutritious recipe can be used to create either a light
appetizer or a full main course.
Ingredients:
* Fish fillet (Salmon, Tilapia or Trout): 1/2 lbs.
* Jalapeno: 4
* Lemon: 1
* Romaine Lettuce: 1 Leaf
* Dijon Mustard Paste: 1 tbs.
* Olive oil: 1 tsp.
* Sesame oil: 1 tsp.
* Radish: 3
* Salt: 1 tsp.
* Sprout green: 1 oz.
* green tomato (Tomatillo): 2 medium.
Dish Attributes
Type of dish: Baked
Complexity: Simple
Vegetarian / Meat: Seafood
Diet attributes: Low calorie / Low fat / Low sodium
Preparation
1. Cut Salmon fillet into small pieces (1 inch) and marinate in Lemon juice,
chili powder, Dijon mustard paste and salt.
2. Preheat oven to 375 degree Fahrenheit and bake the fish for 15 minutes in a
pan.
3. Drain any water in pan.
4. Change the oven to broil. In a tray put sliced tomatillos and jalapenos along
with fish in the oven.
5. Broil fish 2 minutes each side, take fish, tomatillos and jalapenos out.
6. Mix olive oil, sesame oil, salt and lemon juice.
7. On a tray or plate put chopped radishes, lettuce and sprout green.
8. Add jalapenos and tomatillos on top of it. Then add fish.
9. Spread the seasoning from step 6 evenly on plate.
1. Use low cal veg. tikki in place of fish. (Recipe presented in next section)
2. Use fat free Italian vinaigrette in place of oils.
Calorie Counter
* Fat: 7.25 gm.
* Sugar: 3.25 gm.
* Sodium: 44.55 mg.
* Sat Fat: 1.07 mg.
Tangy fish salad

Chapter 9 Spicy Chicken Salad
Spicy chicken salad combines rich and filling chicken tenders with flavorful
spices and greens. The contrast in this dish makes it a regular meal item either
as an appetizer or a main course. Most of the ingredients are easily available
in your local grocery store or Indian grocery.
Ingredients
* Chaat Masala: 1 tsp.
* Chicken Tikka Masala: 2 tbs.
* Cucumber: 2 small
* Jalapeno: 4
* Lemon: 1
* Romaine Lettuce: 3 Leaves
* Sprouted mung: 2 oz.
* Olive oil: 1 tsp.
* Onion: 1 small.
* Salt: 1 tsp.
Dish Attributes
Type of dish: Baked
Complexity: Medium
Preparation
1. Cut chicken tender into small pieces and marinate in lemon juice, chili
powder, chicken tikka masala and salt.
2. Cut jalapeno, onion, tomato and green pepper.
3. Preheat oven to 375 degree Fahrenheit.
4. Grease 2 pans with palm spray. Put chicken in one and cut vegetables in
another
5. Bake for 30 minutes.
6. Put mung sprout, cut cucumber, radish, lettuce and tomato in one plate.
7. Add baked vegetables.
8. Mix olive oil, lemon juice, very thinly chopped cilantro and chat masala.
9. Spread the seasoning on vegetables.
10. Put chicken on top.
1. Use ½ lb of chicken.
2. Use fat free Italian Vinaigrette or Lite Ranch seasoning in place of oils.
Calorie Counter
* Fat: 13 gm.
* Sugar: 6.85 gm.
* Sodium: 60.05 mg.
* Sat Fat: 3.05 mg.
Spicy chicken Salad

Chapter 10 Flavored Green Salad
Flavored green salad is a simple dish; however, use of green combination,
spices and flavors makes it a very appetizing and delicious meal. This simple
dish can be prepared in a few minutes and can be used as an appetizer or can
replace a meal for people on diet.
Ingredients
* Cooked chickpeas: 2 oz.
* Cucumber: 2 small
* Lemon: 1
* Romaine Lettuce: 2 Leaves
* Olive oil: 2 tsp.
* Onion: 1 small.
* Paneer: 2 oz.
* Radish: 4
* Salt: 1 tsp.
* Tomato: 1 medium.
Dish Attributes
Complexity: Simple
Preparation
1. Slice cucumber, radish, lettuce, tomato and onion. Put them on a plate. Add
mung sprout and cooked chickpeas.
2. Slice paneer into small pieces and slightly fry in 1 tsp. olive oil.
3. Add paneer into bowl.
4. Chop cilantro, green chili and take in another small bowl. Add grated
ginger, lemon juice, chat Masala, salt and 1 tsp. olive oil. Mix well.
5. Mix this seasoning into salad just before serving
Calorie Counter
* Fat: 8.5 gm.
* Sugar: 6.85 gm.
* Sodium: 22 mg.
* Sat Fat: 1.15 mg.
Flavored green Salad

Chapter 11 Desi Hot Salsa
Ingredients
* Cucumber: 1 small
* Cumin seed: 1 tsp.
* Mustard Seed: 1 tsp.
* Lemon: 1/2
* Raw Mango: 1/2
* Olive oil: 1 tbs.
* Raw Papaya (or avocado): 3 oz
* Onion: 1/2 small.
* Chili Powder: 1 tsp.
* Radish: 2
* Salt: 1 tsp.
* Tomato: 1 medium.
Dish Attributes
Complexity: Simple
Preparation
1. Peel and cut raw mango very thin. Take this in a bowl
2. Cut papaya or avocado very thin, cut cucumber, onion and radish very thin.
Mix with mango.
3. Cut tomato in half and remove the middle section and keep aside. Chop the
remaining tomato in small pieces and add this into bowl.
4. Take the olive oil into a pan and heat the oil. Add cumin and mustard seeds
to pop. Add grated ginger, chopped cilantro, chopped Indian chili and fry for
1 minute.
5. Add crushed tomato, chili powder and salt (if planning to serve with Papad,
add less salt as Papad has salt also). Reduce heat and cook for 5 minutes or till
no more water is left. Add lemon juice and mix well. Stop the heat.
6. Add this seasoning with the vegetables in pan and mix well.
7. Serve with Papad or Tortilla.
Calorie Counter
* Calories: 85 cal.
* Fat: 3.80 gm.
* Sugar: 5.75 gm.
* Sodium: 22 mg.
* Sat Fat: 0.55 mg.
Desi Hot Salsa

Section III Snacks
Snacks are the food which can be eaten anytime of the day. Snacks are
typically eaten in between meals. However snacks are generally responsible
for increasing calories, fat and cholesterol contents. This makes preparing and
eating healthy snacks extremely important.
Most of the dishes presented here are very tasty and flavorful. However all
efforts are taken to ensure the snacks are healthy. The author has taken special
care in selecting these snacks and to ensure that they are healthy and
nutritious.
All these snacks will be very easy to make and tasty but still will be low in
calorie and fat.
Chapter 12 Vegetable Tikki
Potato Tikki is one of the very common dishes used in Northern India.
However this recipe makes several changes to enhance flavor and nutritional
value and also to reduce calories and fat contents. This tikki can be used
either as an appetizer or part of any other dish like Chat.
Ingredients
* Olive oil: 1 tsp.
* Onion: 1/2 small.
* Plaintain: 1 medium.
* Potato: 1 medium.
* Salt: 1 tsp.
Dish Attributes
Type of dish: Baked
Complexity: Medium
Preparation
1. Boil plantain and potato (cut in half) for 10 minutes or till both of them are
half-cooked. Don’t cook fully. Peel both potato and plantain. Mash them in
pieces (do not grind them).
2. Chop onion, tomato, cilantro and green chili very fine.
3. In a large bowl gently mix potato, plantain, onion, tomato, chili, corn starch
and salt. If needed add little water. Add 1 tablespoon olive oil and mix it.
4. Grease a pan with 2 tablespoon olive oil.
5. Make small flat tikki (ball) from the dough and put it on pan.
6. Preheat oven to 375 degree Fahrenheit.
7. Bake for 15 minutes. Take Tikki out. If dry spread some olive oil on top
and turn it over. Bake for another 15 minutes.
8. Take tikki out.
9. Serve with onion, tomato and cucumber salad.
1. Use carrot in place of potato.
2. Use palm spray instead of olive oil.
Calorie Counter
* Fat: 7.55 gm.
* Sugar: 9.40 gm.
* Sat Fat: 1.05 mg.
Vegetable Tikki

Chapter 13 Litty Chokha
Litty chokha is a rustic Indian dish very popular in Eastern India, mainly in
Bihar and UP. Traditionally Litty is baked on charcoal or wood fire. However
in this recipe we will be using oven which makes it very easy and also allows
certain variations. Some other ingredients are also used to enhance flavor and
increase softness of Litty. Similarly changes are done to chokha to enhance
flavor and also to ease the preparation.
Ingredients
* Cilantro: 1 bunch.
* Cumin seed: 1 tsp.
* Eggplant: 1 large.
* Garlic: 6
* Lemon: 1/2
* 2 % Milk: 1 cup.
* Mustard oil: 2 tbs.
* Onion: 1 medium.
* Chili powder: 1 tsp.
* Salt: 1 tsp.
* Sattu: 2 oz.
* Tomato: 1 medium.
* Wheat Flour: 2 oz.
* Yeast: 3 small packets.
Dish Attributes
Type of dish: Baked
Complexity: Complex
Diet attributes: Low fat
Preparation
Making Litty:
1. Warm milk slightly. If too hot, cool it to lukewarm.
2. Add wheat flour, yeast and 1 tsp. salt into milk. Mix well. Add water and
mix well. Wrap in a wet cotton cloth and let it rest for 30 minutes.
3. In a large bowl gently mix Sattu, 1 tsp. salt, 1 tsp cumin seeds, cilantro and
2 green chili. Mix well. Add 2 tbs. water and mix it well. This will be the
filling for Litty.
4. Take the wheat flour and divide it in four for Litty. Fill 2 tbs. of filling in
each Litty. Make it in oval shape.
5. Heat the oven to 350 degree F.
6. Put Litty on a pan and heat for 10 minutes. Turn the Litty upside down and
heat for 10 more minutes. Take Litty out of oven. Making chokha:
1. Take the eggplant. Make four large incisions and insert 4 garlic cloves.
2. Heat oven to 375 degree F and put eggplant. Bake for 45 minutes (keep
checking to ensure proper and not overcooking). Peel the eggplant, mash and
keep it in a bowl.
3. Chop all the vegetables thin.
4. Heat mustard oil in a pan. Add cumin seeds, mustard and crack for 1
minute. Add ginger, chopped onion and garlic and fry till onion and garlic are
brown.
5. Add the eggplant and fry for 5 minutes. Add 1 tbs. oil if dry.
6. Add green chili, cilantro, salt and lemon. Switch of the heat. Serve Litty
with the chokha.
1. Use fat-free milk.
2. For filling use 2 oz. of Sattu and 2 oz. of chopped onion instead.
Calorie Counter
* Fat: 1.25 gm.
* Sugar: 6.05 gm.
* Sat Fat: 1.40 mg.
Litty chokha

Chapter 14 Chicken Wrap
This chicken wrap dish is loosely based on a Mexican chicken burrito dish.
However by using Indian flavors this dish will provide a refreshing change.
This can be either used as appetizer or a main course meal.
Ingredients
* Butter chicken Masala: 2 tbs.
* Cucumber: 1 small
* Lemon: 1/2
* Olive oil: 2 tsp.
* Onion: 1 small.
* Radish: 2
* Salt: 1 tsp.
* Indian Hot tomato Sauce: 4 tbs.
* Tomato: 1/2 medium.
* Wheat Flour: 2 oz.
Dish Attributes
Type of dish: Baked
Complexity: Simple
Diet attributes:
Preparation
1. Cut chicken into very small pieces. Marinate chicken in butter chicken
Masala, salt and lemon for 1 hr.
2. Heat oven to 375 degree F and put chicken in it. Bake for 45 minutes (keep
checking to ensure proper and not overcooking)
3. Mix wheat flour and water well and divide in four balls. Make chapatti (flat
bread) on an iron skillet.
4. Heat olive Oil in a pan. Add chopped onion and ginger and fry for 2
minutes. Add green chili, mung sprout and fry for another 2 minutes.
5. Take bread, spread the hot sauce, and add the mixture from step 4.
6. Add chopped cucumber, cilantro, radish and tomato on top. Spray salt if
needed.
7. Wrap the bread and serve warm.
1. Reduce chicken to ¼ lbs and add 1 cucumber and 4 oz of tofu.
2. Use palm spray in place of olive oil.
Calorie Counter
* Fat: 16.5 gm.
* Sugar: 5.75 gm.
* Sodium: 257.5 mg.
* Sat Fat: 4.00 mg.
Chicken wrap

Chapter 15 Vegetable Kababs
Kebabs are very popular dish in Middle Eastern countries, India and Pakistan.
However most of the kebabs are meat-based using goat meat or chicken. The
vegetable kebabs dish as presented here has all the quality of traditional
kebabs but without using any meat. This kebab can be a great appetizer, snack
or part of a main course.
Ingredients
* Bay Leaves 2
* Besan 4 tbs.
* Carrot 1
* Cooked chickpeas: 2 oz.
* Garlic: 2
* Palm Spray: 10 sec sprat.
* Onion: 1/2 medium.
* Salt: 1 tsp.
* Tomato: 1 medium.
Dish Attributes
Type of dish: Baked
Complexity: Medium
Preparation
1. Heat 1 tablespoon olive oil in a deep pan. Then add chopped potato, chick
peas and carrot. Add the bay leaves and fry for 5 minutes on medium heat.
2. Add 2 cups water and boil for 30 minutes. Drain and keep vegetables aside.
3. Cut onion and tomato in half. Take onion, tomato and garlic in a heating
pan. Spray salt and chili powder. Spray palm spray for 3 sec.
4. Preheat oven to 350 degree Fahrenheit. Bake onion, tomato and garlic for
30 minutes.
5. In a blender or mixer put the baked onion, tomato, and garlic. Add green
chili and ginger. Blend for 1 minute.
6. Take the blended mixture out in a pan. Add cooked vegetables ,corn starch
and Besan and gently mix to make thick dough.
7. Grease a pan with palm spray for 3 sec
8. Spread the dough evenly. Bake for 45 minutes.
9. Take kebab out. Cut in rectangular shape.
10. Serve with onion, chili, cilantro and cucumber salad.
Calorie Counter
* Fat: 9.70 gm.
* Sugar: 8.30 gm.
* Sat Fat: 1.25 mg.
Vegetable kabab

Chapter 16 Healthy Poha
Poha (Flattened Rice) is a very popular dish in Western India. Normally Poha
is prepared by frying all the ingredients however Poha recipe presented here
has slight variation to make it healthier by oven-baking and by using either no
oil or a minimum amount of oil. Poha makes an incredible snack and also a
great side dish for any main course.
Ingredients
* Cloves: 4
* Cardamoms: 1 stick.
* Lemon: 1/2
* Olive oil: 2 tsp.
* Onion: 1/2 medium.
* Peanuts: 2 oz.
* Thick Poha: 1/2 lb.
* Potato: 1 medium.
* Salt: 1 tsp.
Dish Attributes
Type of dish: Baked
Preparation time: 1 hr.
Complexity: Medium
Preparation
1. Wash Poha thoroughly. Add salt, chili powder, salt, and lemon juice and
turmeric powder and mix thoroughly in a oven save pan.
2. Peel and chop potato, carrot and onion into very thin pieces. Mix these with
Poha.
3. Chop green chili and cilantro very fine. Add them to Poha and mix it. Add
ginger and mix it.
4. Add olive oil into Poha and mix it.
5. Roast peanuts with ½ tsp oil. Add that in Poha and mix it.
6. Add ¼ cup of water evenly in Pan.
7. Put Cardamoms and cinnamon Stick on top of Poha.
8. Cover the pan with aluminum foil. Seal it tightly.
9. Preheat oven to 350 degrees Fahrenheit.
10. Bake for 30 minutes. Remove foil and gently remove and discard
cinnamons and cardamoms.
11. Serve Hot.
Calorie Counter
* Proteins: 7.5 gm.
* Fat: 13.3 gm.
* Sugar: 3.60 gm.
* Sat Fat: 1.90 mg.
Healthy Poha

Section IV Main Course / Entree
The last section of this book is dedicated to some very delicious Indian and
fusion main course or entree dishes. While creating these recipes, the focus
was to preserve the originality of dishes but simplify the process and enhance
the flavor as appropriate.
Some of the dishes in this section are presented using original deep or shallow
frying process however you can always bake the proteins or vegetables as
presented in earlier sections.
Chapter 17 Chicken Chili
Chicken chili is another popular chicken dish in India, not to be confused with
American-style or western chili .
This dish is an excellent example of adaptation of Chinese flavor in an Indian
dish. The recipe presented here is Chicken chili with the gravy. However by
reducing water this can also be prepared and presented as an appetizer.
Ingredients
* Chicken Breast: 1 lb.
* Chili powder: 2 tbs.
* Corn Starch: 2 oz.
* Cumin powder: 1 tsp.
* Garam Masala Powder: 1 tsp.
* Garlic: 4
* Ginger: 1 small piece grated.
* Jalapeno: 2
* Lemon: 1
* Onion: 1 small.
* Green onion: 1 bunch.
* Green pepper: 1
* Olive oil: 4 tbs.
* Salt: 1 tsp.
* Tomato Puree: 1 1/2 cup.
* Vinegar: 2 tbs.
Dish Attributes
Type of dish: Baked / Regular cooked
Complexity: Complex
Preparation
1. Cut chicken breast in small rectangular pieces. Marinate chicken in 2 tbs.
tomato puree, 1 tbs. cornstarch, 1 tbs. chili powder and lemon for 1 hour.
2. Heat 1 tbs. olive oil in a pan and shallow fry chicken pieces on slow heat.
3. Heat 3 tbs. olive oil in pan. Add chopped onion and fry till golden brown.
Add crushed garlic, ginger, and 1 tbs chili powder.
4. Add chopped jalapeno and green pepper into onion and mix well.
5. Add chicken in pan. Mix well with onion and spices. Cook chicken on
medium heat for 45 minutes. Sprinkle water if needed.
6. Mix 3 tbs. corn starch, tomato puree, vinegar, remaining chili powder and
cumin powder.
7. Put the mixture into chicken and keep cooking for another 15 minutes on
slow heat. Keep stirring as needed.
8. Add garam masala powder, chopped green onion and chopped cilantro into
chicken. Cook for another 5 minutes.
9. Serve hot with plain rice.
1. Bake chicken instead of frying it.
2. Use tofu in place of chicken.
Calorie Counter
* Fat: 6.7 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Sat Fat: 0.84 mg.
Chicken chili

Chapter 18 Hakka Noodle
Hakka noodle is one of the most popular dishes from the Indo-Chinese
cuisine which is widespread in India. This is a very simple and delicious
recipe. This dish is also very healthy and nutritious. The bright vibrant color
of this dish makes it especially appealing to children.
Raw hakka noodle is available in many Indian stores. If not available this can
also be prepared using thin wheat or rice noodles.
Here the vegetarian version of Hakka noodle is presented. Chicken or fish can
be added if desired. Make sure that you marinate and cut the meat into small
pieces and cook well before adding into the noodle.
Ingredients
* Onion: 1 small.
* Lemon: 2
* Mushroom: 2 oz.
* Hakka Noodle: 1 lb.
* Onion: 1 medium.
* Green onion: 1/4 bunch.
* Green pepper: 1
* Orange pepper: 1
* Red pepper: 1
* Yellow pepper: 1
* Olive oil: 2 tbs.
* Salt: 1 tsp.
* Soya Sauce: 1 tbs.
* Vinegar: 1 tsp.
Dish Attributes
Complexity: Simple
Preparation
1. Heat olive oil in a pan. Add chopped onion and fry till golden brown. Add
crushed garlic and ginger and fry for 2 minutes.
2. Add vinegar and chili powder into onion and fry for 2 more minutes.
3. Add thinly chopped yellow pepper, green pepper, red pepper, orange
pepper, mushroom and asparagus.
4. Cover the vegetables and cook on high heat for 3-4 minutes.
5. Boil 4 cups of water.
6. Add the Hakka noodle, 1 tsp oil and the salt. Cook on high heat for 4
minutes.
7. Drain the noodle and add it into vegetables.
8. Add chopped green onion, cilantro, soya sauce and if needed hot sauce into
noodle. Mix well and cook for one more minute.
9. Stop heat and serve hot.
Calorie Counter
* Fat: 6.7 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Sat Fat: 0.84 mg.
Hakka Noodle

Chapter 19 Chicken Inasal Tandoori
Chicken Inasal Tandoori is a fusion of two dishes: chicken tandoori which is
the most popular Indian appetizer and chicken Inasal which is an equally
popular Filipino dish. Using a combination of ingredients from chicken
tandoori gives it a spicy and hot taste whereas brown sugar provides good
caramelization. The combination of sweet and hot makes this appetizer really
unique.
This dish can be used as an appetizer or can also be used as a main dish with
rice or bread.
Ingredients
* Brown Sugar: 2 tbs.
* Butter: 2 tbs.
* Red chili Powder: 2 tsp.
* Chicken Leg Quarters : 4
* Garam masala: 1 tbs.
* Ginger: 1 small piece grated
* Lemongrass: 1 stalk.
* Olive oil: 2 tbs.
* Salt: 1 tsp.
* Turmeric: 1 tsp.
* Vinegar: 2 tbs.
Dish Attributes
Type of dish: Baked
Complexity: Medium
Preparation
1. Clean and wash chicken. Make some incisions with a sharp knife.
2. Boil cut lemon grass in 1/4 cup of water for 20 minutes. Discard the stalk
3. Add melted butter, brown sugar, vinegar, chili powder, garam masala
powder, turmeric and salt and mix well.
4. Add the mixtures into chicken and mix well. Marinate in refrigerator for 2
hours.
5. Spread olive oil on a non-stick oven pan.
6. Preheat oven to 350 degree F.
7. Add chicken and bake for 35 minutes. Turn chicken other side and bake for
another 35 minutes.
8. Take chicken out, apply some more remaining marination spices and bake
each side for 5 more minutes.
9. Take chicken out, check if it is cooked throughout by poking using a fork.
Depending upon the size and type of chicken it may need longer cooking
time.
10. Serve hot with chopped onion for appetizer or rice for main course.
Calorie Counter
* Fat: 6.7 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Sat Fat: 0.84 mg.
Chicken inasal tandoori

Chapter 20 Chicken Molly Curry
Chicken Molly is a Mexican dish. Chicken Molly curry is the curry based on
chicken Molly. The nutrition value is enhanced by primarily baking and
flavor is improved by addition of spices in curry.
Although a main dish this can be used as an appetizer as well.
Ingredients
* Carrot: 1
* Chicken (Breast,Leg and Thigh): 2 lbs.
* Chili powder: 1 tbs.
* Cumin Powder: 1 tbs.
* Cloves: 6
* Garam Masala Powder: 1 tbs.
* Garlic: 4
* Ginger: 1 small piece grated
* Jalapeno: 2
* Lemon: 1
* Onion: 3 medium.
* Olive oil: 2 tbs.
* Green pepper: 2
* Salt: 1 tsp.
* Tomato: 2 Medium.
Dish Attributes
Type of dish: Baked / Regular cooked
Complexity: Complex
Preparation
1. Cut and clean chicken pieces. Marinate in lemon juice, salt and chili
powder for 45 minutes.
2. Roughly cut onions, tomatoes, jalapenos and green peppers in large pieces.
3. Spray some salt and palm spray on the vegetables.
4. Preheat the oven to 350 degree F.
5. Bake the vegetables for 30 minutes.
6. In a blender, grind the vegetables, chopped cilantro and ginger to make a
fine mixture.
7. Add this mixture on chicken and marinate for 2 hours.
8. Preheat the oven to 350 degree F.
9. Bake chicken for 45 minutes.
10. Heat 2 tbs. olive oil in a pan.
11. Add chopped onion and fry till golden brown. Add garlic and fry 2 more
minutes.
12. Add cumin powder, garam masala powder and red chili powder.
13. Add the baked chicken into pan and cook for another 15 minutes.
14. Serve chicken molly curry with white or jeera rice.
Calorie Counter
* Fat: 6.7 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Sat Fat: 0.84 mg.
Chicken molly curry

Chapter 21 Desi Jambalya Biryani
Jambalya is a rice dish which is very popular in southeastern United States
like Louisiana, South Carolina and Georgia. Biryani is an extremely popular
Indian and Middle Eastern cuisine. Desi Jambalya Biryani is fusion of these
two dish and combines flavors from both. This dish uses a large number of
ingredients including many herbs, spices and vegetables. The complex flavor
of this dish is definitely going to leave a long-lasting impression on all your
guests.
Feel free to add any other vegetable, spices or proteins to suite your palate.
For this dish more is always better.
Ingredients
* Asparagus: 2 sticks.
* Butter: 2 tbs.
* Carrot: 1
* Celery: 1
* Chicken Breast: 1 lb.
* cumin Seeds: 1 tsp.
* Cloves: 6
* Garam Masala Powder: 1 tsp.
* Mushroom: 1 medium.
* Olive oil: 2 tbs.
* Onion: 2 medium.
* Green pepper: 1 medium.
* Potato: 1 medium.
* Basmati Rice: 1/2 lb.
* Tomato: 1 small
* Thyme: 1/4 bunch.
* Salt: 1 tsp.
Dish Attributes
Type of dish: Baked / Slow cooked / Regular cooked
Complexity: Complex
Preparation
1. Add butter in a deep pan and melt it.
2. Add chicken and shallow fry for 5 minutes.
3. Add half of chopped onion, crushed garlic, ginger and fry for 5 minutes.
4. Add water and slow cook for 45 minutes.
5. Add chopped asparagus, celery, green pepper, mushroom, potato and
carrot.
6. Puree the tomato in a blender and add to the mixture.
7. Add thyme into the mixture. Add 4 cups water and slowly cook the
vegetables for 30 minutes.
8. Heat the olive oil in another pan, add remaining chopped onion and fry till
golden brown. Add cumin
9. Wash the rice and drain all water. Add this rice in onion and fry for 5
minutes.
10. Add chicken and cooked vegetables into rice. Cook for another 25
minutes or till rice is cooked.
11. Add the chopped cilantro into rice. Cook for another 2 minutes.
12. Serve hot with raita or salad.
Calorie Counter
* Fat: 6.7 gm.
* Sugar: 10.24 gm.
* Sodium: 53.9 mg.
* Sat Fat: 0.84 mg.
Desi jambalya biryani

Section V Appendix

Appendix A Ingredients and descriptions
Mung bean or mung whole (Hindi) is a lentil native
to the Indian subcontinent and is used as a foodstuff
in both savory and sweet dishes. This is readily
available in all Indian stores.
Mung daal is split mung bean. This is available in

both with or without the outer coats.
Mung sprout can be prepared by soaking whole

mung overnight , draining water and leaving for 2-3
days (preferably in refrigerator).
Masoor daal is a brown color lentil which is orange

from inside. This is one of the most common lentils
and is available in all Indian grocery stores.
Urad daal is a black color lentil which is white from

inside. Urad daal is used extensively in both North
Indian as well as South Indian Dishes. This is one
of the most common lentils and is available in all
Indian grocery stores.
Cumin seed or Jeerah (Hindi) is a strong flavored

spicy herb seed used extensively in Indian cuisine.
This is available in all Indian grocery stores.
Ajwain or Ajowan seed is relatively less used spice

which is mainly used in Lentils but sometime also
in bread dishes especially in Eastern India. This is
available in most India grocery stores.
Paneer is a fresh cottage cheese common in South
Asian cuisine. It is of Indian origin often and made
by curdling heated milk with lemon juice, vinegar,
or any other food acids. Paneer is available in most
Indian Grocery stores.
Besan is basically chickpea flour. Besan is used
extensively in many appetizer including Pakodas.
Besan is available in any Indian store.
“Poha” name is used for both the raw flattened rice
as well as the snack from the raw flattened rice. It is
often eaten for breakfast or brunch. The raw Poha is
available in any Indian Grocery store.
Lobia is black Eyed Bean used commonly in
Northern India. This is used both as lentils as well
as vegetable curry dish. Lobia is available in all
Indian Grocery store.
Chana is referred for both chick peas as well as
black chick peas. Chick Peas is available from
regular grocery store. black Chickpeas or black
Chana is available in any Indian Grocery store.

Appendix B Already prepared spices and
dishes
a. Tadka Daal
Daal Tadka or Tadka Daal, a North Indian recipe, is one of the most popular
Indian food prepared from Lentils and using chili, cumin seeds, onions, garlic
and other spices as seasoning.
b. Rasam
Rasam is a South Indian soup, traditionally prepared using tamarind juice as a
base, with the addition of tomato, and chili pepper, pepper, cumin and other
spices as seasonings.
c. Sambhar
Sambhar is a vegetable stew or chowder based on a broth made with tamarind
and pigeon peas, and is very popular in the cooking of southern regions of
India especially in Tamil Nadu, Kerala, Karnataka and Andhra Pradesh. Each
state in South India prepares it with a typical variation, adapted to its taste and
environment.
d. Mulligatawny Soup
Translated literally from Tamil, “Mulligatawny” or “Milagu tanni” means
“pepper water. There are many variations on the recipe for mulligatawny. In
the West, the soup typically has a turmeric-like yellow color and chicken
meat, beef, or lamb meat. Often it is thickened with rice.
e. Sriracha Sauce
Sriracha is a type of hot sauce, named after the coastal city of Si Racha, in the
Chonburi Province of central Thailand, where it was possibly first produced
for dishes served at local seafood restaurants. Sriracha is one of the most
commonly used hot sauces especially for Asian dishes.
Habanero Sauce is made from Habanero which is much hotter than jalapeno.
This sauce is available in most grocery stores.
g. Indian Hot tomato sauce
Butter chicken masala is a spice mix powder that can be used to create curry
or can also be used to marinate chicken. This is available in most Indian
Grocery. If not available any other spice mix for chicken or meat can be used
in place of Butter chicken masala.
h. Butter chicken Masala
Butter chicken masala is a spice mix powder that can be used to create curry
in place of Butter chicken masala.
i. Chaat Masala
Chaat masala is a masala, or spice mix, used in Indian and Pakistani Cuisine.
It typically consists of amchoor (dried mango powder), cumin, kala namak
(black salt), coriander, dried ginger, salt, black pepper, asafoetida (hing) and
chili powder.
j. Chicken Tikka Masala
Chicken Tikka masala is a spice mix powder that can be used to create curry
in place of chicken Tikka masala.
Appendix C About the author
Kaushal Das is a writer and private chef who writes and contributes to many
forums. Cooking is his hobby and dishes prepared by him are very popular
among friends and colleagues. His speciality is Indian fusion dish. He has
been experimenting and reinventing many Indian dishes often using locally
available ingredients.
Most of the dishes created by him are healthy but still retain the original
flavors. He normally uses Indian spices and ingredients but does not hesitate
in adapting from other cuises mainly Chinese, Thai and Mexican dishes.
Thank you for purchasing my book
I hope you enjoyed my book. If the book was enjoyable for you and you
gained any knowledge or information from this, I am requesting you to share
this book with your friends and families.
I am also requesting to give positive feedback, which is extremely important
for self-published books like this one.
Please visit my homepage
www.kaushaldas.wordpress.com
to share your thoughts, suggestions for improvement and also to learn more
about me and my other work.
Thanks a lot David VanDyke for the editing helped with this book. Please
contact David VanDyke on www.davidvandyke.org.
Please also have a look of my another book which is a non-fiction on kindle
Healthy Reform and Obamacare [Kindle Edition]
http://www.amazon.com/Health-Reform-Obamacare-Buzzword-
ebook/dp/B009SB241U/ref=sr_1_2

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Preface

Mung daal is split mung bean. This is available in

Mung sprout can be prepared by soaking whole

Masoor daal is a brown color lentil which is orange

Urad daal is a black color lentil which is white from

Cumin seed or Jeerah (Hindi) is a strong flavored

Ajwain or Ajowan seed is relatively less used spice

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