Plant-Based India: Nourishing Recipes Rooted in Tradition PDF
Preview Plant-Based India: Nourishing Recipes Rooted in Tradition
DDRR.. SSHHEEIILL SSHHUUKKLLAA II NN DD II AA Nourishing Recipes Rooted in Tradition ACCLAIM FOR PLANT-BASED INDIA “It’s a lucky day indeed when I find a cookbook from which I want to make a bunch of recipes, but this is the first one from which I want to cook absolutely everything. There isn’t a single recipe in this remarkable book that doesn’t look mouthwatering, and Sheil’s thoughtful, researched, and authoritative voice on food as nutrition is both refreshing and reassuring. You can cook these soul-full recipes with confidence for food that explodes with flavor and heart.” —JOANNE LEE MOLINARO, creator of The Korean Vegan and New York Times–bestselling author of The Korean Vegan Cookbook “Everything you love about Indian food, rolled into a uniquely vibrant and wholesome package. From well-known favorites like chanā masālā and tadkā dāl to lesser-known but no-less-delicious Gujarāti classics and street food favorite pāv bhāji, the recipes in Plant-Based India are guaranteed to nourish your soul and excite your taste buds.” —NISHA VORA, creator of Rainbow Plant Life and author of The Vegan Instant Pot Cookbook “Plant-Based India is a message of hope and health for everyone—that food can bring joy and love and help heal and prevent disease. We are reminded that eating healthy for the brain, body, and our planet is not about deprivation—on the contrary, it’s incredibly delicious and brings joy. The recipes that Sheil has shared in this book are beautiful, healthy, and easy, and they do not compromise on taste whatsoever. These recipes and the stories behind them will surely invigorate your brain and warm your heart. A must-have!” —DEAN SHERZAI, MD, PHD, MPH, MAS, and AYESHA SHERZAI, MD, MAS, founders of Sherzai MD and authors of The 30-Day Alzheimer’s Solution “Through Plant-Based India, Sheil offers us an insight into the beautiful world of Indian and plant-based cuisine in the most delicious, vibrant, and colorful way. This book is absolutely gorgeous.” —KIM-JULIE HANSEN, founder of Best of Vegan and author of Vegan Reset “Sheil has put together a fantastic cookbook filled with a mix of traditional family recipes and unique Indian recipes with a twist! He includes great tips to help you succeed in making a meal that’s not only delicious but also nutritious and nourishing. I love seeing homestyle Gujarāti recipes brought to the forefront with gorgeous photography to go with it!” —HETAL VASAVADA, author of Milk and Cardamom “I’ve been following Sheil’s work for many years online. This book is an absolute triumph. The color, flavor, and flamboyancy of Indian cuisine is masterfully represented. I cannot wait to cook more dishes from it.” —DR. RUPY AUJLA, MBBS, BSc, MRCGP, founder of The Doctor’s Kitchen Nourishing Recipes Rooted in Tradition DR. SHEIL SHUKLA NEW YORK Plant-Based India: Nourishing Recipes Rooted in Tradition Text and photographs copyright © 2022 by Dr. Sheil Shukla All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher. The Experiment, LLC | 220 East 23rd Street, Suite 600 | New York, NY 10010-4658 theexperimentpublishing.com This book contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the book. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk—personal or otherwise—that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. THE EXPERIMENT and its colophon are registered trademarks of The Experiment, LLC. Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized. The Experiment’s books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fund-raising or educational use. For details, contact us at [email protected]. Library of Congress Cataloging-in-Publication Data Names: Shukla, Sheil, author. Title: Plant-based India : nourishing recipes rooted in tradition / Dr. Sheil Shukla. Description: New York : The Experiment, [2022] | Includes bibliographical references and index. Identifiers: LCCN 2021057661 (print) | LCCN 2021057662 (ebook) | ISBN 9781615198535 | ISBN 9781615198542 (ebook) Subjects: LCSH: Vegan cooking. | Cooking, Indic. | Cooking (Natural foods) | LCGFT: Cookbooks. Classification: LCC TX837 .S4656 2022 (print) | LCC TX837 (ebook) | DDC 641.5/6362--dc23/eng/20211231 LC record available at https://lccn.loc.gov/2021057661 LC ebook record available at https://lccn.loc.gov/2021057662 ISBN 978-1-61519-853-5 Ebook ISBN 978-1-61519-854-2 Cover and text design by Beth Bugler Author photograph courtesy of the author Manufactured in China First printing June 2022 10 9 8 7 6 5 4 3 2 1 Plant-based India iv starters v To bā, Chandangauri Shukla, my paternal grandmother, for being my greatest source of inspiration for Indian cuisine and creativity within it. To my parents, Dr. Sanjeev and Sonal Shukla, for providing me with the foundation to be who I am today. Contents 1 79 BH T – RICE DISHES Introduction: Why India? Green Bean Poriyal 6 80 Why Plant-Based? Sambhāro White Bāsmati Rice, Brown 126 11 83 Bāsmati Rice, Quinoa Indian Pantry Marchā Nu Shāk 129 16 Mint Pea Rice General Recipe Notes Rasāvālā Baby Potatoes 84 130 with Greens Navratan Rice STARTERS AND LIGHTER Tindorā 87 Butternut Squash and MEALS Mushroom Biryāni 134 136 20 GRAVY DISHES Coconut Brown Rice Roasted Āloo Chāt 139 23 90 Lemon Rice Tofu Tikkā Mattar Tofu 140 24 93 Khichadi Cereal No Chevdo Shāhi Gobi 143 27 94 Vegetable Khichadi Green Pea Kachori Toasts Chhole / Chanā Masālā 146 28 97 Hearty Masālā Khichadi Dābeli Crostini Rājmā 149 98 Vaghārelā Quinoa Rice Vermicelli and Navratan Kormā 31 Corn Upmā 101 Pālak Tofu 32 ROTLI – INDIAN Crispy Masālā Dosā Rolls Sunflower Sāg with Black- 35 102 FLATBREADS Chili Cauliflower and Tofu Eyed Peas and Corn Creamy Chili Pasta 36 Pāv Bhāji 105 Rotli 155 159 Parāthā FARS N – SNACKS AND SIDES D L – LEGUME STEWS Gobi Parāthā 160 Kale and Broccoli Pudlā 40 Tadkā Dāl 110 Theplā 163 Makāi No Chevdo 43 Gujarāti Dāl 113 Nān 164 44 114 Hāndvo Sāmbār 47 117 Zucchini Muthiyā Whole Moong Dāl 48 118 Khaman Dāl Makhani 52 121 Idadā Gujarāti Kadhi 122 Rasam SOUPS AND SALADS 56 Sweet Corn Soup Creamy Masālā Tomato 59 Soup 60 Quinoa Kachumber Garam Masālā and 63 Pāpad Salad Citrus, Fennel, and 64 White Bean Salad SH K – VEGETABLE DISHES 68 Flāvar Vatānā Nu Shāk Butternut Squash 71 Chanā Nu Shāk 72 Methi Batākā Nu Shāk 75 Roasted Bhindā 76 Ringan Nā Palitā MAS L – SPICE BLENDS 232 Garam Masālā 235 Sāmbār Podi 236 Chāt Masālā 239 Chāi Masālā 240 Tomato Onion Masālā Smoky Tomato Onion 242 Masālā 246 Notes 248 Acknowledgments Recipe Testers and Their 250 Favorite Recipes 252 Resources 253 Index 262 About the Author MITH I – DESSERTS 197 Masālā Chāi Keri No Ras 170 Mint Lemongrass Chāi 198 Oat Kheer 173 Hazelnut and Pistachio 201 Thandāi Gājjar No Halvo Baked Oatmeal 174 Haldar Nu Doodh 202 205 Sheero with Grapes Ginger Lime Sharbat and Basil 177 Orange Curry Leaf Cooler 206 Chocolate Chāi Mousse Iced Lemon Mint Chāi 209 178 with Berries 181 Fruit Salad CHUTNEY AND OTHER 184 Cardamom Coffee Cake CONDIMENTS Blueberry, Fennel, and 212 Green Chutney 187 Lemon Cake Mint Cilantro Chutney 188 Pecan Nānkhatāi Cilantro Peanut Chutney 215 Date Chutney PINU – DRINKS 216 Chili Garlic Chutney 193 Chhās 219 Coconut Chutney 194 Lassi 220 Chhundo Beet Rose 223 Nondairy Yogurt Blueberry Cardamom 224 Mint Cucumber Rāitā Mango 227 Beet-Carrot Rāitā Mint 228 Garam Masālā Dressing
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