Monday or Sunday its meatless at our home. Indian menus typically consists of plant based protein other than tofu. Many of my friends think Indian cooking is very yum but can take time. Los Angeles being a home to many immigrants is packed with various ethnic stores. I get fresh sprouted legumes from east Asian markets which are reasonably priced and makes cooking very easy. Most Indian dishes require some prep and planning. If you want to spend less time in the kitchen, pick sprouted legumes, cooked beans in a can, ready yogurt to make cooking fast for today’s menu. Here are the recipes you need for one of your meal for a desirable amount of vegetarian protein.
Sprouts medley: cooking time 5-7 min
This recipe can meet 70% of vitamin C and 14% of iron needs apart from fiber and protein.
Ingredients: Mung sprouts 1cup , 3/4c Pea sprouts, 1 cup chopped tomatoes, 1/4cup peas 1/2tsp turmeric powder, 1/2tsp mustard seeds , 1/2 tsp white lentils, 1 tsp oil. Heat oil in a pan and let lentils and mustard seeds splutter. Add tomatoes and cook for a minute and then add sprouts. Cook for another 2 to 5 minutes. Eat plain or roll this in Indian flat bread.
Rajmah ( kidney beans curry) cooking time: 10 minutes
Wash 1 can kidney beans thoroughly in running water in a collander and drain water out. In a pan, heat 2tsp oil add 1/2tsp cumin seeds and saute 1/2 cup ground onions , 1 cup tomato purée and 1 chopped chili . Sautee until oil separates. Add kidney beans to the sauteed masala. Then add water as desired to boil until thick.
Beat 1/2 cup of yogurt and dilute it with little water . Add grated cucumbers for summer cool effect . I added boondi, made of chickpea flour as it had been lying in the pantry since long. You can find this in Indian stores.
Serve all the dishes with whole grain of your choice. Usually these are served with roti or rice.
Nutrition: 23 grams protein