6 IntroductionIndian dishes are adored throughout the world and vegetarianism has long been a main feature of thispopular cuisine.Vegetarian Indian food offers so many combinations of tastes and aromas that it neverbecomes bland or predictable.Vibrant vegetables in rich fragrant sauces;nutty lentils,beans and peas;and of course an incredible array of spices:these characterize exciting recipes that warm the body andsoothe the soul.Besides offering fabulous flavours,the dishes are also extremely fresh and healthy.Hinduism is the major religion of thecountry and around 30 per cent of Hindusare vegetarian.Strict Hindus would nottake the life of an animal in order to satisfytheir own needs as this would go againstall beliefs.The members of the highestcaste within the Hindu community,knownas the Brahmins,are the most stringentfollowers of vegetarianism.They do not eat eggs,and avoid strong-smellingingredients,such as onion and garlic,asthese are generally associated with cookingmeat,poultry and fish.However,someHindus do include fish and shellfish in theirdiet,believing these to be the fruits of thesea and thus equivalent to the vegetablesgrown on land.A rich and varied cuisineForeign travellers introduced cookingtechniques that are still practised today.The north continues to be dominated byMughal cuisine,while the east has tribal and Anglo-Indian influences.In the south,Syrian Jews and French traders passed ontheir cooking techniques,and western Indiacame under the influence of the Portugueseand the Persians (Parsis).The result is a rich,colourful and multi-dimensional cuisinewith a repertoire of recipes that is virtuallyunmatched anywhere else in the world.Spectacular scenery,fascinating ancientcustoms and glorious foods all continue todraw foreigners to this magical land.Justlike the breathtakingly beautiful scenery,culinary traditions have been influenced bymonsoon-fed land was an established way of life long before the traders arrived.Among those lured to the country byvaluable spices were Arabs,English,Dutch,Portuguese and Spanish traders.Religious influencesThere are many religions in India thatadvocate non-violence and believe eatingthe flesh of an animal to be detrimental to the person’s spiritual welfare.Followinga vegetarian diet on the other hand isthought to promote good health and clear thinking power.The vast and vibrant land of India conjuresup images of mystery,magic and romance.It is a land steeped in heritage and history,one that has witnessed great empires riseand crumble.Exotic spices have been grown in Indiafor centuries,and it is the carefullyprepared blends of these spices thatprovide the mouthwatering tastes andaromas of countless vegetarian disheseaten throughout the entire country.India has long been known as the spicebowl of the world.The use of premiumquality aromatics in this sun-drenched,LEFT Barbecued corn on the cob is apopular snack sold by street vendors.geographical and climatic conditions.With vast distances to be travelled,and no means of transporting fresh produceefficiently,cooks have made the best use ofthe ingredients available to them locally.The beauty of Indian cooking is in itsvariety.Different areas and traditions havedeveloped their own regional specialities,and recipes have been handed downthrough the generations.Although manydishes are fiery with chillies,there areothers that are mellow.Many of the mostfamiliar regional dishes we enjoy comefrom northern India.These include koftas,mild kormas and tandoori recipes.Thecuisine of north-west Province,which isnow in Pakistan,is beautifully aromatic,but does not use chillies excessively,so it is not too hot.The most fiery spice blends,such as thefamous vindaloo,originate from westernIndia.The recipes of west India tend tofavour the use of dairy products includingyogurt and buttermilk,and the meals aretypically accompanied by all kinds ofunusual pickles.Coconuts are favouriteingredients of eastern and southern India,and are used for making both sweet andsavoury dishes,including deliciouslycreamy sauces.As south Indian cuisine ispredominantly vegetarian,there is noshortage of delectable meat-free recipes to choose from,which utilize nuts,beans,peas and lentils,making hearty andnutritious meals to appeal to bothvegetarians and meat-eaters alike.Vegetarianism for healthIndian vegetarian cooking aims to producea balanced,healthy and appetizing meal.A vegetarian diet consists of good qualityprotein and high-fibre foods with all theessential vitamins and nutrients.The mainsources of protein for vegetarians arebeans,peas,lentils,grains and dairyproducts.Indian cooks use these innumerous ways to make delicious andvaried meals.Fresh vegetables provide allthe vitamins and minerals that the bodyneeds every day.Even the daily bread,chapati,is made of wholemeal (whole-wheat) flour,which has a high percentageof bran and wheatgerm,and this providesthe necessary intake of fibre and protein.Vegetarian meals are on the wholeinexpensive and quick to cook.A vastnumber of India’s population live on a daily diet of lentils,beans,pulses,fresh vegetables,chapatis and rice.The numerous different ways in which they can be cooked stops the diet frombecoming too monotonous.Following a vegetarian diet does nothave to mean limiting the body’s intake of essential nutrients because combiningprotein with vitamins and minerals is reallyeasy.Lentils,peas,beans and dairy itemsprovide plenty of protein,and fresh fruitand vegetables are a great source ofvitamins and minerals.Rice is a goodsource of carbohydrate,which is alsobelieved to steady blood sugar levels.The cooking process mainly uses light oilssuch as sunflower or vegetable oils,whichare important in maintaining good health.ABOVEA stunning mountainside tea estatein Kerala, south India.LEFT Beans, peas and lentils are essentialprotein sources for vegetarians.Introduction 78Introductionfruits,such as papaya,pomegranate or star fruit,and combine them with everydayfruits for a zingy salad.Serve with Greek(US strained plain) yogurt flavoured withrose water and a little ground cardamom.Indian sweets (candies) tend to be quiterich so are more commonly served as asnack with tea and coffee.Until recent years alcoholic drinks didnot accompany an Indian meal.This isbecause most Indians prefer to drink onlyrefreshing water or a cooling yogurt drink(lassi) with their meal.This is a practicethat is now changing since beer,lager andwine are becoming more popular andreadily available accompaniments to food.India now produces very good qualitywines,which complement spicy food,andthere are also plenty of light white winesor low-tannin reds from other countriesthat go equally well with Indian food.Fierydishes are best accompanied by a reallywell-chilled and full-bodied white wine.Tea and coffee are traditionally enjoyedafter a meal,and hot or chilled spiced teais a particular favourite throughout India.accompanied by spicy dishes.In the classicstyle,all the food is served on a thali(largeplatter) traditionally made of stainlesssteel.Rice and bread are placed on thethali,with small bowls containing variouscurries.Pickles,chutneys and raitas are alsoserved on the platter.A meal will usually end with fresh fruit,rather than elaborate or cooked desserts.Fruits can be served with real flair,however,and are often combined with otheringredients to create imaginative andexciting flavours.Choose one or two exoticFat is a wonderful flavour enhancer as wellas a great source of energy.We all needsmall amounts of it for the repair and growthof cells,although excessive amounts havewell-known negative effects on our bodies.Many of the popular ingredients used inIndian vegetarian cooking claim to havemedicinal powers.For example,garlic hasantiseptic properties that aid the digestivesystem and is excellent for lowering theblood cholesterol levels and reducing therisk of heart disease.Fresh ginger reducesstomach acidity and combat the risk ofulcers,while cinnamon,cardamom andcloves are good for fighting the symptomsof coughs and colds.Planning an Indian vegetarian mealRice and bread are the staples of an Indianvegetarian diet while the main vegetabledish is often served with a platter ofinviting little side dishes,such as pickles,chutneys and salads flavoured with freshherbs,chillies or yogurt.Traditionally,Indian dishes are not strictlycategorized into starters and main courses.Several dishes are cooked and served at the same time and the diners simply helpthemselves to everything.What is more,people generally have second helpings of everything on offer! It is,however,customary to start the meal with breadand follow with rice,both of theseABOVEA thalimeal is a well-balancedselection of dishes served on a platter.LEFTA colourful selection of spices onsale in an open-air market in Goa, India.Introduction 9ingredients for raitas a day ahead,but donot assemble them until a few hoursbefore they are needed;the yogurt forraitas should always be fresh.How to use this bookThis recipe book is divided into regionalsections that represent the best of thedifferent vegetarian cuisines of India,fromsnacks and starters to main dishes andIf planning a party,it is a good idea to cookthe main dishes a day ahead of the event,storing them in the refrigerator until youare ready to reheat them.Accompanyingdishes can also be prepared 24 hours inadvance,although the seasonings shouldnot be added until just before serving.You can prepare vegetables in advance but do not cook them more than a fewhours ahead.Likewise,you can preparedesserts.It also includes a variety of sidedishes,salads,chutneys and relishes,as wellas breads,rices and drinks – in fact,everything you need to create the perfectmeal,whether it be a light supper or a moreelaborate dinner party for friends and family.Many recipes are quick to prepare withthe simplest of spice combinations,whereas others call for a more varied storeof spices and flavourings,including somelesser-known ingredients such as mangopowder (amchur) and compressed tamarind.Today most of these special ingredients arereadily available from supermarkets.Freshherbs such as coriander (cilantro) are soldcheaply in large bunches in Asian storesand markets.These stores also sell largebags of whole spices which will provide youwith a plentiful supply for flavouring allyour favourite Indian dishes and are ideal ifyou enjoy preparing spicy food regularly.Many of the culinary skills and expertisewidely used around the world today wereoriginally developed in India,and aselection of the best regional cuisine isfeatured in this wonderful collection ofvegetarian Indian recipes.LEFT A classic dish of vegetable dhansakpresented in a large pewter serving bowl. BELOWCoconut is a favourite south-Indianingredient, particularly in Kerala.BELOWRed-hot chilli growing in the spicefields of Andhra Pradesh, south India.BELOWA beautiful violet auberginegrowing in Akola, Maharashtra.PER PORTIONEnergy 224kcal/933kJ;Protein 4.6g;Carbohydrate 20.2g,of which sugars 10.1g;Fat 14.5g,ofwhich saturates 2.2g;Cholesterol 0mg;Calcium 29mg;Fibre 3.1g;Sodium 36mg.Stuffed Sweet Peppers Bharwan Shimla MirchSweet peppers are grown extensively in the hilly terrain of Kashmirand Shimla,and in India they are known as pahadi mirch,meaning‘mountain chillies’.In this recipe,the peppers are stuffed with a mixture of crushed boiled potatoes,cashew nuts and spices.Green peppers are used,but for a more colourful dish,you can also use red and yellow ones,which will vary the taste.Serves 4–6275g/10oz potatoes75ml/5 tbsp sunflower oil or plain olive oil2.5ml/1⁄2tsp black mustard seeds2.5ml/1⁄2tsp cumin seeds1 large onion,finely chopped 1 green chilli,finely chopped (seeded if you like)2.5ml/1⁄2tsp ground turmeric2.5ml/1⁄2tsp chilli powder5ml/1 tsp garam masala50g/2oz/1⁄2cup raw cashew nuts,chopped5ml/1 tsp salt or to taste30ml/2 tbsp coriander (cilantro) leaves,finely chopped15ml/1 tbsp lemon juice4 medium-sized green (bell) peppers1Boil the potatoes in their skins (this is important as the potatoes,when mashed,shouldnot be mushy),then cool and peel them.Crush them lightly with a fork so that some larger pieces remain.2Heat 3 tbsp of the oil in a frying pan over a medium heat,and when it is quite hot,but not smoking,throw in the mustard seeds,followed by the cumin seeds.Let the seedspop for 10–15 seconds,then add the onion and green chilli.Fry,stirring regularly,for 5–6 minutes until the onion is soft.3Add the turmeric,chilli powder,garam masala and cashew nuts to the pan,cook forabout a minute and remove from the heat.Add this mixture to the mashed potato,and stir in the salt,coriander leaves and lemon juice.Mix thoroughly and set aside.4Pre-heat the oven to 190ºC/375ºF/Gas 5.5Wash the peppers and slice off the tops.Using a small knife,carefully remove the whitepith and the seeds.Fill the peppers with the spiced potato mixture right to the top,pressingthe filling down into the cavity.Smooth the surface with a knife or the back of a spoon.6Heat the remaining 30ml/2 tbsp oil over a medium heat and add the filled peppers to the pan.Stir them around until the peppers are fully coated with the oil.Stand thepeppers in an ovenproof dish or roasting pan,and bake them in the centre of the oven for25–30 minutes,turning and basting them occasionally.Serve with Roasted Tomato Chutney.NORTH INDIA2986EAST INDIAPER PORTIONEnergy 166kcal/700kJ;Protein 6.4g;Carbohydrate 29.2g,of which sugars 1.3g;Fat 3.4g,ofwhich saturates 0.4g;Cholesterol 0mg;Calcium 60mg;Fibre 4.6g;Sodium 36mg.Wheat-flour Flat Bread with Spiced GreensBathuway ki RotiIn the state of Bihar,situated near west Bengal,this fabulous spicywheat-flour flat bread is made with locally grown greens that aredifficult to get hold of anywhere else.However,you can use spinach,which makes an easy and delicious alternative.This healthy flatbread is very tasty and is the perfect accompaniment to manyIndian vegetarian dishes.Makes 10250g/9oz spinach leaves450g/1lb/4 cups chapati flour (atta) or fine wholemeal (whole-wheat) flour5ml/1 tsp salt2.5ml/1⁄2tsp aniseeds30ml/2 tbsp sunflower oil or plain olive oil A little flour for dusting Extra oil for shallow frying1Put the spinach in a large bowl or pan and pour over boiling water to cover it completely.Leave it to soak for 2 minutes,then drain,refresh with cold water and drain again.Squeezeout as much water as possible,but make sure that the spinach remains quite moist.Place thespinach in a food processor and chop it finely,but do not process it to a purée.2In a large mixing bowl,mix the flour,salt and aniseeds.Add 15ml/1 tbsp of the oil andmix well.Now,stir in the spinach,and gradually add 200ml/7fl oz/3⁄4cup water and mixuntil a soft dough is formed.You may not need all the water as the spinach leaves willrelease their own moisture into the flour,so add a little at a time.3Transfer to a flat surface,add the remaining oil and knead the dough for 3–4 minutes.Cover with a damp cloth and let it rest for 15–20 minutes.4Divide the dough into 2 equal parts and pinch off or cut each half into 5 equal portions.Form into balls and flatten each one into a smooth,round cake.Dust each cake in the flourand roll out to approximately an 18cm/7in circle.5Pre-heat a griddle over a medium heat and place a flat bread on it.Cook for 30–40seconds and turn it over.Spread 5ml/1 tsp of oil on the surface of the bread and turn itover again.Cook until brown patches appear underneath,checking by lifting the bread witha thin spatula or a fish slice.Spread 5ml/1 tsp oil on the second side,turn it over and cookuntil brown patches appear.Keep the breads hot by wrapping them in a piece of foil linedwith kitchen paper until they are all cooked.Next >