celebrating culinary diversity - hoag culinary diversity recipes from around the world mary &...

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Celebrating Culinary Diversity Recipes from Around the World


Simple Tofu Curry (ASIAN INDIAN)

Yield: 8 Servings- ~1 1/2 cup each

Ingredients

• 32 oz firm tofu • 2 medium onions, finely chopped • 1/4 cup tomato puree • 2 Tbsp Extra Virgin Olive oil • 2 Tbsp nondairy milk or water • ~10 cashew nuts • 1 Tbsp minced garlic • ------------------------------------------------- • 3/4 Tbsp red chili powder • 1/2 tsp turmeric powder • 1/2 Tbsp coriander powder • 1/4 tsp cumin powder • ----or 1 1/2 Tbsp of Curry Powder mix---- • 1/4 tsp Garam Masala powder • 1/2 tsp dried fenugreek leaves or can use

mint or coriander leaves • 2 cups water for cooking • 1 sprig fresh curry leaves • Salt to taste (optional)

Preparation

1. Soak cashew nuts in milk or water for 15 minutes, grind to a fine paste, and set aside. 2. Heat oil in a heavy bottomed vessel, add the chopped onions and garlic and sauté for 4

minutes. 3. Cut tofu into 1 in blocks and add to pan. Cook on high heat for 5 minutes on both sides.

Reduce flame. 4. Add red chili powder, turmeric powder, coriander powder, cumin powder and fenugreek

and mix. Place lid and cook on low to medium flame for 8 minutes. 5. Add tomato puree and mix. Cook for 3 minutes. Add 2 cups water and salt and cover

with lid. Cook on medium flame for 20 minutes or until the chicken is fully cooked. 6. Add Garam Masala powder, cashew nut paste and curry leaves. Mix and cook without

lid until you achieve the desired curry consistency. 7. Turn off heat and pour into a serving bowl. Serve warm with rice or rotis.

Tips: Dried fenugreek is optional. You can substitute for 1/2 tsp of dried mint or coriander leaves. Tomato puree and cashew nut paste are essential for this recipe, so do not omit them. Curry leaves can be omitted if unavailable. A ready-made curry powder mix maybe used as substitute for the chili, turmeric, coriander, and cumin powders. Use fresh coriander leaves as a final garnish.


Tasty Gobi Matar (ASIAN INDIAN)

Yield: 6 Servings- 3/4 cup each

Ingredients:

• 1 medium cauliflower • 1 cup frozen peas • 1 cup finely chopped onions (~2 medium onions) • ¾ cup finely chopped tomatoes • ½ tsp finely chopped green chilies • ½ tsp minced ginger • ½ tsp minced garlic • ½ tsp caraway seeds • 1 inch cinnamon stick • 2 green cardamoms or cloves • ½ of a star anise -optional • 4 to 5 black pepper • 1 small to medium Indian bay leaf • -------------------------------------------------

• ¼ tsp turmeric powder • ¼ tsp red chili powder • 1 tsp coriander powder • ----or 2 tsp of Curry Powder mix------- • ¼ tsp Garam Masala powder

• 2 to 3 tbsp Extra Virgin Olive oil • salt as needed (optional) • chopped mint or coriander leaves for

garnish

Preparation

1. Chop or break the cauliflower into small florets. 2. Heat oil and crackle the whole spices for about 3 minutes - cinnamon, cardamoms,

caraway seeds, star anise, black pepper and Indian bay leaf. 3. Add chopped onions, green chilies, ginger and garlic. Sauté until the onions become

light brown. 4. Then, add the finely chopped tomatoes, turmeric powder, red chili powder and coriander

powder, (or curry powder mix). Stir and sauté until the tomatoes soften and you see the oil releasing from the sides.

5. Add cauliflower florets and stir well so that the onion, tomato and spices mix uniformly with the cauliflower florets.

6. Cover with a lid leaving a small opening so that the cauliflower does not burn. Let set for about 4 minutes then add peas and Garam Masala powder. Stir occasionally. Add water if needed.

7. Keep the pan covered and let the golbi matar cook for a further 7 to 10 minutes on a low flame, until the cauliflower and peas have become tender and cooked well.

8. Remove the lid and let the moisture evaporate. 9. Garnish gobi matar with chopped mint or coriander leaves. Serve gobi matar hot or

warm with chapatis or phulkas or rotis (Indian flat bread)

Nutritional Information: Calories: 103; Total Fat: 5g; Total Carbohydrates: 13g; Dietary Fiber: 3.2g; Protein: 4g; Cholesterol: 0.0mg; Sodium: 63mg


Vegetarian Hot and Sour Soup (CHINESE) Serving size: 1 cup // makes 8 Servings Prep time: 20 minutes Cook time: 15 minutes Total time: 35 minutes

Ingredients:

• 4 dried Chinese black (shiitake) mushrooms

• Hot water

• 2 tsp canola oil

• 1 carrot, peeled and julienned

• 5 cups vegetable broth (low sodium)

• ¼ cup canned bamboo shoots, drained, julienned

• 3 Tbsp low-sodium soy sauce*

• 1/3 cup rice vinegar

• ¾ tsp ground white pepper

• 6 oz firm tofu, julienned

• 2 eggs, lightly beaten (optional)

• 2 stalks green onion, thinly sliced Preparation

1. In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

2. In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

3. Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

4. Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.

“Note:

While low sodium soy sauce is lower in sodium than regular soy sauce, it still has a lot of

sodium! Kikkoman’s “Less Sodium” Soy Sauce has 575mg sodium per tablespoon. Their

regular soy sauce has 920mg per tablespoon!

Low sodium Tamari sauce has 490mg Sodium per tablespoon Coconut Aminos has 270mg Sodium per table spoon

Nutritional Information (Per Serving): Calories: 80 / Protein: 4g / Fat: 3.5g / Sodium: 450mg / Cholesterol: 55mg / Saturated Fat: 0g / Dietary Fiber: 2g Carbohydrates: 8g


Thai Veggie Quinoa Bowls (THAI Fusion) Yield: 2 servings Prep time: 30 minutes Cook time: 0 minutes Total time: 30 minutes

Ingredients • ½ cup broccoli, finely diced

• ½ cup quinoa, cooked

• ½ small red onion, diced

• ¼ cup carrot, grated

• ½ cup cilantro, chopped

• ¼ cup green onions, chopped

• 2 Tbsp peanuts, chopped For dressing:

• 1 lime, zest and juice (juice from half a lime, add more if needed)

• 1 tsp sesame seeds

• 1 Tbsp low sodium soy sauce

• 1 Tbsp rice vinegar

• 2 cloves garlic, minced

• 1 inch piece of ginger, minced

Preparation

1. In a large bowl toss cooked quinoa, broccoli, red onion, carrots, cilantro, green onions, and peanuts together. Mix until combined.

2. In a small bowl, combine and mix together dressing ingredients. 3. Pour dressing over quinoa and mix until combined.

Nutritional Information Per serving Calories: 220; Total fat: 7g; Saturated fat: 2g; Cholesterol: 0mg; Total carbohydrates: 34g; Fiber: 9g; Sugar: 8g ; Protein: 9g; Sodium: 322mg; Potassium: 757mg

Adjusted from: http://www.avocadopesto.com


Vegetarian Arroz con Pollo (PERUVIAN)

Yield: 6 Servings- 1 cup each

Ingredients

• 3/4 cup cilantro leaves • 1/4 cup spinach leaves • 1 cups brown rice • Salt and pepper to taste • 2 Tbsp vegetable oil • ½ Tbsp garlic, chopped • ¼ cup aji amarillo, diced (optional), or serrano pepper • ½ cup onion, diced • 1 cups low sodium vegetable stock • 2 Tbsp green peas • 2 Tbsp carrots, diced • ½ red bell pepper, in slices • ½ cup Peruvian Giant Corn or frozen corn

Preparation

1. Process the cilantro and spinach leaves in a blender with 4 tablespoons water to make a paste. You may add more water if needed. Reserve mixture for later.

2. Heat the oil in a saucepan over high heat, add the onion, garlic and aji amarillo, stirring for 5 minutes over medium heat.

3. Next, add the cilantro and spinach mixture, and fry for 5 minutes. 4. Carefully stir in rice, vegetables, and vegetable stock and bring to a boil. 5. Turn the heat to low, cover, and cook for 20 minutes, undisturbed. 6. Once cooked, remove from heat, stir with a kitchen fork, and serve.

Nutritional Information: Calories: 194; Total Fat: 5.4g; Total Carbohydrates: 32.0g; Dietary Fiber: 1.6g; Sugar: 2.0g; Protein: 4.2g; Cholesterol: 1.2mg; Sodium: 65.6mg

Adjusted from: http://perudelights.com

celebrating culinary diversity - hoag culinary diversity recipes from around the world mary &...

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