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SATURDAY, OCTOBER 8, 2016
CURRIED PIGEON PEA PILAF
1 tbsp vegetable oil
1 onion finely chopped
2 cloves garlic, chopped
1 hot pepper, seeded and chopped or to taste
1 pimento pepper, chopped
1 tbsp curry powder
1 cup frozen pigeon peas, pre boiled for 15 mins, drained
1 cup parboiled rice
1 cup coconut milk
1 1/2 cups broth or water
Salt and freshly ground black pepper to taste
1 tbsp chadon beni or cilantro
Preheat a sauté pan or sauce pan, add oil and heat, add
onion, garlic, and peppers, sauté until fragrant.
Mix curry powder with one-quarter cup of water, add to
pot, and stir until curry comes together and most of the
water is evaporated. Season with salt and black pepper.
Add the pigeon peas and stir, add the rice and toss to
combine, add coconut milk and water or broth, stir to
Bring to a boil, cover and simmer for 20 minutes until rice
is tender. Taste and adjust seasonings.
Fluff with a fork. Sprinkle with chadon beni
Serves four to six
Being a vegetarian can be depress-
ing at times, simply because there
are not many balanced offerings
for sale at food places and fine
dining restaurants. For the month
preceding Divali, the many people who abstain
from meat and dairy probably feel neglected
the same way as regular vegetarians do.
It takes a bit of thought and creativity to
create nourishing and delicious meatless meals,
but it can be very simple once we embrace the
bounty of fresh vegetables and utilise peas and
legumes to their fullest for their protein con-
Here are some ideas to help you along.
PEA AND VEGETABLE CURRY
6 cloves garlic
1 onion, chopped
1 one-inch piece of ginger
1/4 cup water
1 tbsp vegetable oil
1 tsp each, ground: cumin, coriander,
1 cinnamon stick
2/3 cup tinned tomatoes, crushed
1 hot pepper, seeded and chopped
1 tin pigeon peas or 1 1/2 cups cooked
1 cup bodi, cut into one inch pieces
1 cup cauliflower, in segments
1 carrot, chopped
1 potato, peeled and cubed
1 bell pepper, seeded and chopped
Place garlic, ginger and onion into a
blender, add water and blend to a smooth
Heat oil in large sauté pan, add paste
from blender, cook until light brown in
Add dried spices and cook for a further
Add tomatoes and hot pepper, stir well.
Add peas, and fresh vegetables, stir well
Cover and cook for about 20 minutes
stirring occasionally to prevent sticking.
If needed add just a small amount of
water to prevent sticking.
Serve with a fresh salad and steamed rice.
MUSHROOM AND BASIL VEGGIE BURGERS
2 cups soya mince (textured vegetable protein)
4 black dried mushrooms, soaked for 30 minutes in hot
1 green bell pepper, seeded and chopped
2 pimento peppers, seeded and chopped
2 cloves garlic, minced
1 onion, minced
1/3 cup chopped chadon beni
1/3 cup chopped basil
1/3 cup chopped parsley
1/2 cup grated cheese
Pepper and salt
1 cup cooked brown rice
2 tbsp coconut oil
Soak the mince for about 30 minutes, rinse under
plenty of running water, use a strainer here.
Squeeze mince well and place in a mixing bowl,
mixture should be dry.
Add the rest of the ingredients except the olive oil.
If mixture seems a little wet then add some
Heat oil in a frying pan. Form patties with your hands,
pan fry in coconut oil.
Makes six, three-inch burgers
CURRIED TOFU WITH GINGER AND GARLIC
1 lb firm tofu, cut into one- inch chunks
1 tsp good quality curry powder
1 tbsp fresh lime juice
1 tsp sesame oil
1 onion, sliced
2 tomatoes, cubed
1 tbsp chopped garlic
1 tbsp grated ginger
1/2 hot pepper, seeded and chopped
2 tbsp chopped cilantro or chadon beni
2 tbsp vegetable oil
Dry tofu with a clean towel, toss with curry powder and
Heat oil in a sauté pan add ginger, garlic, hot pepper and
onion stir and fry until light brown in colour, adding a little
water to prevent sticking, cook for about five minutes.
Add tomatoes and stir, add tofu and fry until brownish in
colour on all sides.
Add sesame oil and a little water to prevent sticking, season
with salt and freshly ground black pepper.
Cover and cook for about ten minutes more.
Sprinkle on cilantro and serve with rice.
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