Poori
Serves 6
Deep fried Indian puffed bread
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Prep Time
30 min
Cook Time
10 min
Prep Time
30 min
Cook Time
10 min
Ingredients
  1. 100 g wholemeal flour (sieved)
  2. 100 g plain flour
  3. 1/2 tsp salt
  4. 1/2 tsp sugar
  5. 2 tblsp vegetable oil
  6. 100 ml water
Instructions
  1. Put the flours, sugar and salt in a bowl and rub in the oil
  2. Gradually add water to form a stiff dough
  3. Knead for about 10 mins until smooth
  4. Rub a little oil onto the surface of the dough then wrap in cling film and leave to rest for approx 30 mins
  5. Divide into 12 balls and roll into about 13 cm flat rounds
  6. Lower pooris one at a time into hot oil
  7. Within seconds it should puff up, turn over to cook other side and remove from oil
Notes
  1. Eat while hot with any curry or chutney
Green Nutrition http://www.greennutrition.co.uk/
Pea Paratha
Serves 4
Stuffed Indian Bread
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Prep Time
45 min
Cook Time
15 min
Prep Time
45 min
Cook Time
15 min
Ingredients
  1. 200 g wholewheat flour (sieved)
  2. 1/2 tsp salt
  3. 2 tblsp oil
  4. 100 ml water
  5. melted ghee
  6. 250 g frozen peas
  7. 1 tsp garlic puree
  8. 1 tblsp chopped coriander
  9. 1/2 tsp cumin seeds
Instructions
  1. To make pea mix allow peas to thaw and drain any water then put peas in food processor with garlic and coriander and blend to a rough paste
  2. Put oil in frying pan and add cumin seeds, when cumin starts to brown add pea mix and cook until the mixture starts to dry out
  3. Leave to cool.
  4. Put the flours and salt in a bowl and rub in the oil
  5. Gradually add water to form a stiff dough and knead for about 10 mins until smooth
  6. Rub a little oil onto the surface of the dough then wrap in cling film and leave to rest for approx 30 mins
  7. Divide into 8 balls and roll into rounds, thinner on the edges than in the middle
  8. Brush with melted ghee and put 2 to 3 tsp of pea mix in the middle and pull edges to the centre to make a ball
  9. Turn upside down and roll again
  10. Oil one side and cook on the griddle
  11. Oil other side and flip over when first side is brown
Notes
  1. Also delicious with a potato and onion filling. Cook 250 g of potatoes and when cool chop into chunks. Fry one chopped onion with 1/2 tsp cumin seeds, add 1 tsp garlic puree, potato and 1 tblsp chopped fresh coriander. Allow to cool and fill bread as above
Green Nutrition http://www.greennutrition.co.uk/
Chicken Tikka
Serves 6
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Prep Time
15 min
Cook Time
30 min
Prep Time
15 min
Cook Time
30 min
Ingredients
  1. 500 g chicken breast
  2. 1 tblsp ghee
  3. 2 tblsp gram flour
  4. 1/2 tsp ajawan (lovage) seeds
  5. 250 g yoghurt
  6. 1/2 tsp turmeric
  7. 1/2 tsp salt
  8. 1 tsp garlic paste
  9. 1 tsp ginger paste
  10. 1 tblsp mustard oil
  11. 1 tsp garam masala
  12. juice of 1 lime
Instructions
  1. Cut chicken breast into large cubes
  2. Put the ghee in a frying pan and when hot add the ajawan seeds and gram flour
  3. Fry until just brown and remove from heat, add a little water to form a paste
  4. Mix all other ingredients and stir in the gram flour paste to thicken
  5. Put the chicken pieces into the tikka mix making sure they are well covered and leave to marinate for approx 1 hour
  6. Put chicken on skewers or on a baking tray and grill or bake until browned and chicken is cooked
Notes
  1. Also good as a snack, hot or cold
Green Nutrition http://www.greennutrition.co.uk/
Mixed Vegetable Curry
Serves 6
Delicious all in one spiced vegetable dish
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Prep Time
30 min
Cook Time
30 min
Prep Time
30 min
Cook Time
30 min
Ingredients
  1. 225 g potatoes
  2. 1 medium cauliflower
  3. 5 medium tomatoes
  4. 3 leeks
  5. 1 tsp mustard seeds
  6. 1 tsp cumin seeds
  7. 1 tsp ginger paste
  8. 1 tsp garlic paste
  9. Few curry leaves
  10. Juice of 1 lemon
  11. 1/2 tsp salt
Instructions
  1. Boil potatoes in their skins and allow to cool
  2. Remove skins from potatoes and chop into chunks
  3. Slice leeks and chop tomatoes into chunks, break up cauliflower
  4. Put oil in pan and add cumin seeds and mustard seeds, fry until they start to pop
  5. Add curry leaves, cauliflower and leeks
  6. When leeks start to soften add ginger, garlic paste, garam masala, tomato and chunks of potato
  7. Continue to cook until tomato is soft and potato is hot
  8. Add a little water if vegetables become too dry
  9. Season with lemon juice and salt
Notes
  1. Try making with different vegetables in season, e.g carrots, green beans, aubergine. Add a tin of coconut milk for a creamy taste
Green Nutrition http://www.greennutrition.co.uk/
Garam Masala
Mixture of whole spices ground to a powder for adding to many different recipes
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 tsp cumin seeds
  2. 1 tsp coriander seeds
  3. 1 tsp fennel seeds
  4. 4 green cardamon
  5. 1 black cardamon
  6. 1 cinnamon stick
  7. 2 cloves
  8. 1 nutmeg
Instructions
  1. Dry roast (no oil) the cumin, coriander and fennel in a frying pan until they start to brown
  2. Allow to cool then grind with the other spices to a fine powder
Notes
  1. Garam Masala is a mixture of spices. Every different area and family in India has a special recipe
Green Nutrition http://www.greennutrition.co.uk/
Cucumber & Mint Raita
Serves 6
Lovely cooling dip for Indian Paratha and Poori
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 cucumber
  2. 1 tsp cumin seeds
  3. 1 tblsp mint
  4. 1/4 tsp salt
  5. 250 g yoghurt
Instructions
  1. Chop cucumber into chunks
  2. Chop mint finely
  3. Grind cumin seeds
  4. Mix all ingredients
Notes
  1. Goes well with any curry and Indian bread
Green Nutrition http://www.greennutrition.co.uk/