Spiced Lemon Rice

A typical southern Indian favourite, this citrus-flavoured rice dish is a perfect accompaniment to plain grilled fish, lamb stew or chicken.

Serves: 4

Ingredients:

200 g basmati rice
1 tablespoon olive oil
1 bay leaf
12-14 fresh or dried curry leaves
1 dried red chilli
2,5 cm cinnamon stick
3-4 cloves
4-6 cardamom pods
2 teaspoons cumin seeds
8-10 black peppercorns
¼ teaspoon turmeric
juice of 1 large lemon
450 ml boiling water
salt

Method:

1. Place the rice in a sieve and wash it throughly under cold running water. Drain well and set aside.

2. Heat the oil in a nonstick saucepan; when it is hot add the curry leaves, chilli, cinnamon stick, cloves, cardamom, cumin seeds, black peppercorns, bay leaf and turmeric. Stir-fry for 20-30 seconds and add the rice. Stir-fry for 2 minutes, then add the lemon juice and the measured water.

3. Bring to the boil, cover the pan tightly and reduce the heat to low.

4. Cook for 10-12 minutes, remove from the heat and allow to stand undisturbed for 10 minutes. Fluff up the rice with a fork and season before serving.

Healthy tip:

Lemons are an excellent source of vitamin C, which is important for boosting the immune system, healing wounds and protecting against heart disease. Vitamin C also helps the body absorb iron.

South Indian Pepper Chicken

 

Spiced with peppercorns rather than chilli, this creamy curry will be popular with the whole family. Fresh ginger and garlic give it a warming, spicy aroma. Serve with a refreshing salad to complement the rich sauce.

Serves: 3

Ingredients:

1 tablespoon sunflower oil
1 bay leaf
4 cloves
½ teaspoon crushed cardamom seeds
2 teaspoons crushed black peppercorns
1 teaspoon finely grated fresh root ginger
2 teaspoons finely grated garlic
625 g (1 ¼ lb) boneless, skinless chicken breasts, cut into bite-sized pieces
150 ml water or chicken stock
½ teaspoon turmeric
350 ml low-fat natural yogurt
salt

Method:

1. Heat the oil in a large nonstick frying pan and when hot add the bay leaf, cloves, crushed cardamom seeds and peppercorns. Stir-fry for 30 seconds, then add the ginger, garlic and the chicken.

2. Stir-fry over a medium heat for 4-5 minutes before adding the water or stock and the turmeric. Season.

3. Bring to the boil, cover, reduce the heat and simmer gently for 10-12 minutes or until the chicken is tender and cooked through.

4. Remove from the heat, drizzle over the yogurt so that it is partially stirred in and serve.

Healthy tip:

Adding low-fat yogurt gives this dish a rich creaminess, with none of the fat that comes with cream, ground almonds or coconut - which are all popular ingredients in many Indian curries.

Crispy Grilled Red Masala Mackerel

 

Serves: 2

Oven: 225 ˚C, 437 ˚F (hot air)

 

Ingredients:

 

2 fresh mackerel, each around 250-300 g, (8-10 oz), cleaned and gutted

 

Red Masala Paste:

 

1 tablespoon sunflower oil

1 teaspoon finely grated fresh root ginger

2 teaspoons finely grated garlic

2 red chillies, deseeded and very finely chopped

1 teaspoon chilli powder

½ teaspoon turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

3 tablespoons tomato purée

1 teaspoon brown sugar

juice of 1½ - 2 lemons

 

Method:

 

1. Make a 4-6 deep diagonal slices on each side of the fish.

 

2. Make the paste by placing all the ingredients in a food processor and mix unil fairly smooth.

 

3. Season well and spread over the fish, making sure it gets into the slits.

 

4. Leave to marinate in the fridge for at least 1 hour.

 

5. Cook under a hot grill for 6-8 minutes on each side until cooked through and lightly charred at the edges. Cover with aluminium foil if it gets to dark.

 

6. Serve immediately with salad.

 

Salad:

 

½ cucumber, halved and sliced

10 cherry tomatoes, quartered

1 red onion, sliced

 ½ tbsp oil,

pinch of black pepper,

1 tbsp lemon juice

½ tbsp coriander leaves, chopped

 

Healthy tip:

 

The spices in this masala have many therapeutic properties, including boosting the immune system, improving circulation, improving mood and reducing inflammation.

 

 

 

 

 



Chicken badami

 

Badami means almond, and this dish is typical of Moghlai cuisine, which favours using raw nuts to make a thick and creamy gravy. Serve this dish with basmati rice and plenty of naan bread, as you want to mop up every last bit of the flavourful almond sauce.

 

 

 

Serves: 4

 

Ingredients:

 

500 g boneless and skinless chicken (thighs or breasts), cut into 2 cm pieces.

4 garlic cloves, peeled and finely chopped

2 cm ginger, peeled and finely grated

1 tbsp lemon juice

sea salt and freshly ground black pepper

25 g silvered almonds

2 tbsp ghee or melted unsalted butter

2 onions, peeled and finely chopped

1 cinnamon stick

4 cardamom pods, lightly crushed

3-4 cloves

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground turmeric

50 g finely ground almonds

300 ml natural yoghurt

 

Method:

 

1. Put the chicken pieces into a large bowl with the garlic, ginger, lemon juice and some seasoning. Mix well, cover the bowl with cling film and leave to marinate in the fridge for a few hours or overnight.

 

2. Place a large frying pan over a medium heat, add the silvered almonds and dry-toast them until they are light golden brown, remembering to toss them every once in a while to avoid burning the nuts. Tip on to a plate and leave to cool.

 

3. Return the pan to the heat and add the ghee or butter and the onions. Cook over a medium heat, stirring occasionally, for 6-8 minutes or until golden brown. Add the cinnamon, cardamom and cloves and fry for 2-3 minutes before adding the cumin, coriander, turmeric and ground almonds. Add the chicken to the pan and stir well to coat the meat in the spices. Turn the heat up slightly and stir frequently until the chicken turns opaque.

 

4. Reduce the heat to low and gradually stir in the yoghurt. Bring to a slow simmer, cover the pan and cook for another 20-30 minutes, stirring once or twice, until the chicken is tender.

 

5. When ready to serve, ladle the chicken into a serving bowl and sprinkle over the toasted almonds to garnish.

 

 



 

Lamb, cumin and mint samosa filling

Filling:

 

1-2 tbsp vegetable oil

1 large onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

2,5 cm ginger, peeled and finely grated

1 tsp mild curry powder

¼ tsp hot chilli powder

1 tsp ground turmeric

1 tsp ground cumin

500 g minced lamb, or small lamb strips

sea salt and ground pepper to taste

100 g peas, thawed if frozen

1 tsp dried mango powder or 1tbsp fresh lemon juice

1 mild green chilli, deseeded and finely diced

handful of mint leaves, chopped

 

Method:

 

1. To prepare the filling, heat the oil in a karahi or a wide pan over a medium-to-high heat.

 

2. Add the onion, garlic, ginger, curry and chilli powders and ground spices.

 

3. Fry for a few minutes until the onion begins to soften and the spices are fragrant.

 

4. Add the lamb (minced or strips) and a generous pinch of salt and pepper. Stir-fry for 4-5 minutes until the mince or the cubes are golden brown and cooked through.

 

5. Add the peas and dried mango powder or lemon juice and cook for a further minute before stirring in the chopped chilli and mint.

 

6. Taste and adjust the seasoning, then transfer to a wide bowl and leave to cool.

Madras Beef Curry

Although Madras is renowned for the best vegetarian food in India, meat-based recipes such as this one are also extremely popular.

Serves: 4-6

Ingredients:

4 tbsp vegetable oil
1 large onion, finely sliced
3-4 cloves
4 green cardamoms
2 whole star anise
4 fresh green chillies, chopped
2 fresh or dried red chillies, chopped
3 tbsp Madras masala paste
1 tsp ground turmeric
450 g lean beef, cubed
4 tbsp tamarind juice
granulated sugar, to taste
salt
a few fresh coriander (cilantro) leaves, chopped, to garnish.

Method:

1. Heat the oil in a karahi, wok or large pan over a medium heat and fry the onion slices for about 8 minutes until they turn golden brown. Lower the heat, add all the spice ingredients, and fry for a further 2-3 minutes.

2. Add the beef and mix well. Cover and cook over a low heat until the beef is tender and fully cooked. Cook uncovered on a higher heat for the last few minutes to reduce any excess liquid.

3. Fold in the tamarind juice, sugar and salt. Reheat the dish and garnish with the chopped coriander leaves. Pulao rice and tomato and onion salad would make excellent accompaniments for this dish.

Meat Cooked with Cardamom

The Hindu Sindhis migrated from Sindh to India in 1947 (Sindh is now part of Pakistan) and the largest number of them settled in Bombay, now known as Mumbai. Sindhi food is not found outside Sindhi homes. This is my mother’s recipe and is extremely simple to make, involving just a few ingredients.

A very delicate mutton dish with a thin gravy full of the flavor of cardamom (elachi) and black pepper, this is a favourite  of the Sindhis. Dishes with pepper seem to be a standard prescription in many parts of India for women after childbirth, and in the region around Hyderabad town in Sindh this dish was given every day to new mothers. It is traditionally eaten with chapatis though it is equally good with rice.

Serves: 6

Ingredients:

1 kg lamb, on or off the bone

100 ml full-fat yogurt

35 green cardamoms

100 ml oil

2 teaspoon ground black pepper

1 teaspoon turmeric powder

1 teaspoon chilli powder

2 teaspoons coriander powder

3 medium tomatoes ( sourish variety), finely chopped

Salt

Method:

1. If the lamb is on the bone, wash it in warm water. Whisk the yogurt with a fork in a bowl.

2. Grind the whole green cardamoms in a blender with a little water, or in a coffee grinder without water and then mix with a little water to make a paste.

3. Heat the oil in a cooking pot. Add the cardamom paste and the pepper and fry over a low heat for 2-3 minutes. Add the meat and the turmeric, chilli and coriander powders and sauté for 10 minutes, stirring all the time to prevent the mixture from sticking to the bottom of the pot, adding water if necessary.

4. Lower the heat and add yogurt, tomatoes and salt to taste and continue to sate for a further 5 minutes. Add about 800 ml of water, cover the pot and leave to simmer over a low heat until the meat is tender.

The secret of success with this dish lies in making sure that the meat and spices are fried for a full 10 minutes (step 3) without allowing the spices to burn. Therefore it is essential to keep the heat low and use the recommended amount of oil.

Minced Lamb with Curry Leaves and Chilli

The whole chillies pack quiet a punch, but can be removed from the dish before serving.

Serves: 2

Ingredients:

2 tsp oil

2 medium onions, chopped
10 curry leaves
6 fresh green or red chillies
350 g lean minced (ground) lamb
1 tsp crushed garlic
1 tsp grated fresh root ginger
1 tsp chilli powder
¼ tsp ground turmeric
1 tsp salt
2 tomatoes, peeled and quartered
1 tbsp chopped fresh coriander (cilantro)

Method:

1. Heat the oil in a karahi, wok or heavy pan and fry the onions with the curry leaves and 3 of the whole chillies.

2. Put the lamb into a bowl. Mix with the garlic, ginger and spices.

3. Add the lamb and salt to the onions and stir-fry for about 7-10 minutes.

4. Add the tomatoes, coriander and remaining chillies and stir-fry for 2 minutes. Serve hot.

Sweetcorn and Pea Curry

Tender sweetcorn cooked in a spicy tomato sauce makes a flavoursome curry.

Serves: 4

Ingredients:

6 frozen corn cobs, thawed

1 tbsp oil
½ tsp cumin seeds
1 onion, finely chopped
2 garlic cloves, crushed
1 fresh green chilli, finely chopped
1 tbsp curry paste
1 tsp ground coriander
1 tsp ground cumin
¼ tsp ground turmeric
½ tsp salt
½ tsp granulated sugar
400 g chopped tomatoes
1 tbsp tomato purée (paste)
150 ml water
115 g frozen peas, thawed
2 tbsp chopped fresh coriander (cilantro)
Chapatis or rice to serve, optional

Method:

1. Using a sharp knife, cut each piece of corn in half crossways to make 12 equal pieces in total.

2. Bring a large pan of water to the boil and cook the corn cob pieces for 10-12 minutes. Drain well.

3. Heat the oil in a large heavy pan and fry the cumin seeds for 2 minutes or until they begin to splutter. Add the onion, garlic and chilli and fry for about 5-6 minutes until the onion is golden.

4.  Add the curry paste and fry for 2 minutes. Stir in the remaining spices, salt and sugar and fry for a further 2-3 minutes, adding some water if the mixture is too dry.

5. Add the chopped tomatoes and tomato purée together with the water and simmer for 5 minutes or until the sauce thickens. Add the peas and cook for a further 5 minutes.

6. Stir in the pieces of corn and the fresh coriander and cook for 6-8 minutes more, until the corn and peas are tender.

Beef Kofta Curry

Small, spicy balls of minced beef cooked in a smooth, spicy sauce make a warming supper. Serve with Indian flatbreads and fresh Indian salad or salsa. Wrap the koftas and saladup in the bread for an informal meal.

Serves: 4

Ingredients:

625 g lean minced beef

1 tsp finely grated fresh root ginger

2 tsp fennel seeds

1 tsp ground cinnamon

1 tsp turmeric

2 tbsp mild curry powder

500 ml tomato passata

Salt and freshly ground black pepper

Low-fat yogurt and mint leaves to garnish

Method:

1. Place the mince and ginger in a large bowl. Roughly crush the fennel seeds in a mortar and pestle and add to the mixture with the cinnamon. Season and, using your hands, mix thoroughly. Form the mixture into small, walnut-sized balls and set aside.

2. Place the turmeric, curry powder and passata in a wide, nonstick saucepan and bring to the boil. Season, reduce the heat and carefully place the meatballs in the sauce. Cover and cook gently for 15-20 minutes, stirring and turning the meatballs around occasionally, until they are cooked through. Remove from the heat, drizzle with the low-fat yogurt and scatter with the mint leaves. Serve with chapattis or other flatbreads and salad.

Mushroom Curry

This is a delicious way of cooking mushrooms. It goes well with meat dishes, but is also great served on its own.

Serves: 4

Ingredients:

2 tbsp oil
½ tsp cumin seeds

¼ tsp black peppercorns
4 green cardamom pods
¼ tsp ground turmeric
1 onion, finely chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp garam masala
1 fresh green chilli, finely chopped
2 garlic cloves, crushed
2.5 cm fresh root ginger, grated
400 g can chopped tomatoes
¼ tsp salt
450 g button (white) mushrooms, halved
chopped fresh coriander (cilantro), to garnish

Method:

1. Heat the oil in a large heavy pan and fry the cumin seeds, peppercorns, cardamom pods and turmeric for 2-3 minutes.

2. Add the onion and fry for about 5 minutes until golden. Stir in the cumin, ground coriander and garam masala and fry for a further 2 minutes.

3. Add the chilli, garlic and ginger and fry for 2-3 minutes, stirring all the time to prevent the spices from sticking to the pan. Add the tomatoes and salt. Bring to the boil and simmer for 5 minutes.

4. Add the mushrooms. Cover and simmer over a low heat for 10 minutes. Garnish with chopped fresh coriander before serving.

Spiced Cauliflower Soup

Light and tasty, this creamy, mildly spicy vegetable soup is multi-purpose. It makes a wonderful warming first course, an appetizing quick meal and is delicious chilled.

Serves: 4-6

Ingredients:

1 large potato, diced
1 small cauliflower, chopped
1 onion, chopped
1 tbsp oil
1 garlic clove, crushed
1 tbsp grated fresh root ginger
2 tsp ground turmeric
1 tsp cumin seeds
1 tsp black mustard seeds
2 tsp ground coriander
1 litre vegetable stock
300 ml natural (plain) low fat yogurt
Salt and black pepper
Fresh coriander (cilantro), to garnish

Method:

1. Put the potato, cauliflower and onion into a large heavy pan with the oil and 3 tbsp water. Heat until hot and bubbling, then stir well, cover the pan and turn the heat down. Continue cooking the mixture for about 10 minutes.

2. Add the garlic, ginger and spices. Stir well, and cook for another 2 minutes, stirring occasionally. Pour in the stock and season well. Bring to the boil, then cover and simmer for about 20 minutes. Purée in a food processor and return to the pan. Stir in the yogurt, adjust the seasoning and serve garnished with coriander or parsley.

Cauliflower and Coconut Milk Curry

A delicious vegetable stew which combines coconut milk with spices and is perfect as a vegetarian main course or as part of a buffet.

Serves: 4

Ingredients:

1 cauliflower
2 medium tomatoes
1 onion, chopped
2 garlic cloves, crushed
1 fresh green chilli, seeded
½ tsp ground turmeric
2 tbsp sunflower oil
400 ml coconut milk
250 ml water
1 tsp granulated sugar
1 tsp tamarind pulp, soaked in 3 tbsp warm water
salt

Method:

1. Trim the stalk from the cauliflower and divide into tiny florets. Peel the tomatoes if you like, then chop them into 1-2.5 cm pieces.

2. Grind the chopped onion, garlic, green chilli and ground turmeric to a paste in a food processor.

3. Heat the oil in a karahi, wok or large frying pan and fry the spice paste to bring out the aromatic flavours, without allowing it to brown.

4. Add the cauliflower florets and toss well to coat in the spices. Stir in the coconut milk, water, sugar and salt to taste. Simmer for 5-8 minutes. Strain the tamarind and reserve the juice.

5. Add the tamarind juice and chopped tomatoes to the pan then cook for 5 minutes only. Taste and check the seasoning and serve.

Chicken Dopiaza

Dopiaza translates literally as "two onions" and describes this chicken dish in which two types of onion - large and small - are used at different stages during the cooking process.

Serves : 4

Ingredients:

2 tbsp oil
8 small onions, halved
2 bay leaves
8 green cardamom pods
4 cloves
3 dried red chillies
8 black peppercorns
2 onions, finely chopped
2 garlic cloves, crushed
2.5 cm fresh root ginger, finely chopped
1 tsp ground coriander
1 tsp ground cumin
½ tsp ground turmeric
1 tsp chilli powder
½ tsp salt
4 tomatoes, peeled and finely chopped
120 ml water
8 chicken pieces, such as thighs and drumsticks, skinned
plain rice, to serve

Method:

1. Heat half of the oil in a large heavy pan or wok and fry the small onions for 10 minutes, or until golden brown. Remove and set aside.

2. Add the remaining oil and fry the bay leaves, cardamoms, cloves, chillies and peppercorns for 2 minutes. Add the onions, garlic and ginger and fry for 5 minutes. Stir in the ground spices and salt and cook for 2 minutes.

3. Add the tomatoes and water and simmer for 5 minutes until the sauce thickens. Add the chicken and cook for about 15 minutes.

4. Add the reserved small onions, then cover and cook for a further 10 minutes, or until the chicken is cooked through. Spoon the mixture onto a serving dish or individual plates.
Serve with plain boiled rice.

Hot Chilli Chicken

Not for the faint-hearted, this fiery, hot curry is made with a spicy chilli masala paste.

Serves: 4

Ingredients:

2 tbsp tomato purée (paste)
2 garlic cloves, roughly chopped
2 fresh green chillies, roughly chopped
5 dried red chillies
½ tsp salt

¼ tsp granulated sugar

1 tsp chilli powder

½ tsp paprika

1 tbsp curry paste

1 tbsp oil

½ tsp cumin seeds

1 onion, finely chopped

2 bay leaves

1 tsp ground coriander

1 tsp ground cumin

¼ tsp ground turmeric

400 g can chopped tomatoes

150 ml water

8 chicken thighs, skinned

1 tsp garam masala

sliced fresh green or red chillies, to garnish, chapatis and natural (plain) low fat yogurt, to serve.

Method:

1. Put the tomato purée, chopped garlic cloves, fresh green chillies and the dried red chillies into a food processor or blender.

2. Add the salt, sugar, chilli powder, paprika and curry paste. Process all the ingredients to a smooth paste, stopping once or twice to scrape down any of the mixture that has stuck to the sides of the bowl.

3. Heat the oil in a large heavy pan and fry the cumin seeds for 2 minutes. Add the onion and bay leaves and fry for about 5 minutes.

4. Add the chilli paste and fry for 2-3 minutes. Add the ground coriander, cumin and turmeric and cook for 2 minutes. Tip in the tomatoes.

5. Pour in the water and stir to mix. Bring to the boil and simmer for 5 minutes until the sauce thickens.

6. Add the chicken and garam masala. Cover and simmer for 25-30 minutes until the chicken is tender. Garnish with sliced green or red chillies and serve with chappatis and natural low fat yogurt.

Spicy Grilled Fish Fillets

The good thing about fish is that it can be grilled beautifully without sacrificing any flour.

Serves: 4

Ingredients:

4 medium flat-fish fillets, such as plaice, stole or flounder, about 115 g / each
1 tsp crushed garlic
1 tsp garam masala
1 tsp chilli powder
¼ tsp turmeric
½ tsp salt
1 tbsp finely chopped fresh coriander (cilantro)
1 tbsp oil
2 tbsp lemon juice

Tomato wedges, lime slices and grated carrot, to garnish.

Method:

1. Line a flameproof dish or grill (broiler) pan with foil. Rinse the fish fillets, pat dry and put them in the foil-lined dish or pan.

2. In a bowl mix the garlic, garam masala, chilli powder, turmeric, salt, coriander, oil and lemon juice.

3. Brush the fish fillets evenly all over with the spice mixture

4. Preheat the grill to very hot, then lower the heat. Grill (broil) the fish for about 5-7 minutes, basting with the spice mixture, until it is cooked.

5. Serve immediately with a garnish of tomato wedges, lime slices and grated carrot.

South Indian Pepper Water

This soothing broth is perfect for winter evenings.

Serves: 2

Ingredients:

2 tbsp vegetable oil

½ tsp black pepper

1 tsp cumin seeds

½ tsp mustard seeds

¼ tsp asafoetida

½ tsk ground turmeric

2 dried red chillies

4-6 curry leaves

2 garlic cloves, crushed

300 ml tomato juice

Juice of 2 lemons

120 ml water

Salt

Fresh coriander (cilantro), to garnish

Method:

1. Heat the oil in a large pan and fry the pepper, spices, curry leaves and garlic until the chillies are nearly black and the garlic is golden brown.

2. Lower the heat and pour in the tomato juice, lemon juice and water.

3. Bring to the boil then simmer for 10 minutes.

4. Season to taste with salt. Pour into heated bowls, garnish with the chopped coriander if you like, and serve.

Balti Bhoona Lamb

Bhooning is a very traditional way of stir-frying ehich simply involves semi-circular movements, scraping the bottom of the pan each time in the centre. Serve this dish with freshly made chapatis.

Serves: 4

Ingredients:

175 g boneless lean spring lamb

3 medium onions

1 tbsp oil

1 tbsp tomato purée

1 tsp crushed garlic

1½ tsp finely grated ginger

1 tsp salt

¼ tsp ground turmeric

600 ml water

1 tbsp lemon juice

1 tbsp shredded fresh root ginger

1 tbsp chopped fresh coriander (cilantro)

1 tbsp chopped fresh mint

1 fresh red chilli, chopped

Method:

1. Using a sharp knife remove any excess fat from the lamb and cut the meat into small cubes.

2. Dice the onions finely. Heat the oil in a karahi, wok or heavy pan and fry the onions until soft.

3. Meanwhile, mix together the tomato purée, garlic  and ginger, salt and turmeric. Pour the spice mixture on to the onions in the pan and stir-fry for a few seconds.

4. Add the lamb and continue to stir-fry for about 2-3 minutes. Stir in the water, lower the heat, cover the pan and cook for about 15-20 minutes, stirring occasionally.

5. When the water has almost evaporated, start bhooning over a medium het (see the introduction above left), making sure that the sauce does not catch on the bottom of the pan. Continue for 5-7 minutes.

6. Pour in the lemon juice, followed by the shredded ginger, coriander, mint and red chilli. Stir to mix, then serve from the pan.