>> namaste. i am alamelu, and i'm so delighted you have joined me today as we explore exciting flavors from india. we will discover easy ways to prepare delicately spiced aromatic foods that are also healthful and easily paired
together. >> today, we are pairing foods with flare, so our menu will be egg masala, hard boiled eggs seasoned in a rich tomato-based sauce, a crunchy wholesome cabbage stir-fry, that can also be used in preparing cabbage rice pilaf, and finally, an
amazing beets stir-fry cooked with lentils and coconut. sounds good? let's start cooking! >> now we will prepare egg masala. also known as egg curry. hard-boiled eggs soak up delicate flavors when simmered
in a reach seasoned curry. you can also sever this over rise or quinoa. here are the ingredients. three slivers of cinnamon stick, quarter tee son of fenugreek seeds, optional, quarter teaspoon cumin seeds, quarter teaspoon fennel seeds, quarter
teaspoon ground turmeric, one teaspoon curry powder, half teaspoon cayenne pepper, half teaspoon black pepper, quarter teaspoon salt. i have six hard boiled eggs, i will be using two tablespoons oil and half a cup chopped onion, quarter cup chopped
tomato, about four cloves of garlic that is quartered and one cup tomato sauce, and i have one cup of warm water, just in case the sauce gets thickened, it's optional and then i have two tablespoons minced fresh cilantro. now, let's talk about eggs.
eggs here, as we all know, are low in calories. a source of high-quality protein. it has all the b vitamins and omega-3 fats. eggs are used in making different combinations of omelettes, scrambled eggs,
desserts and now, egg masala. so onion, tomatoes, garlic, ginger, are all important staples in indian cooking. now in order to do this dish, i'm going to heat my sauce pan, and i'm going to add about 2 tablespoons. i'm going to eyeball it.
about two tablespoons of oil, light cooking medium oil, and i happen to have the curry leaves, ok. if you happen to have the curry leaves, just drop it in here. if you don't have the curry leaves, don't worry about it. and it adds an excellent aroma
to the dish, ok? now i'm going to add the slivers of cinnamon. as you know, cinnamon regulates the blood sugar level and here, we have the fenugreek seeds, cumin and the heat is so high, so i'm just going to turn this off and then i'm going to just
add, when the seeds are getting flat, i'm going to add -- black, i'm going to add the onion and i'm going to sautee the onion and i'm going to cook that onion for a while and i'm going to add the turmeric. turmeric is an amazing spice. it has a lot of antioxidant,
anti-inflammatory properties, and it is known as indian gold, and it is really, it adds beautiful rich color to the dish. now i'm going to add the tomato. when you start sauteeing your onions and tomatoes, i wish you were here, it is a wonderful
aroma. now i'm going to put my garlic. talking about the aromas, aromas invite my neighbors and friends to my kitchen. now i'm adding the curry powder. you can find curry powder that is hot and sweet. just because it says hot, curry
powder is really not hot, but if you are not sure about the heat level in the curry powder, go ahead and buy the sweet curry powder and slowly you can graduate to the hot curry powder. and all these ingredients are locally available in the local
grocery stores or in the spice house, whatever you can find. see how i am sauteeing all the vegetables. tomatoes, onions, garlic, and all of these things, ok. now, i'm going to add some cayenne. i like my food to be hot, but
this is really not hot, believe me. and all these measurements, although it's only quarter teaspoon, half a teaspoon, if you -- and it's ok if you did not have the precise measurement, ok? because it's not a recipe if you
did not have particularly don't worry about it. you can still do this dish, because this is curry powder, there is ground cumin, and black pepper. see the smell is also amazing. the so i'm just making it like a nice thick base and of course,
salt. when we have the -- so many spices here, we are often asked to cut down on salt. this is a great way to cut down on salt when we always the spices, so it's -- use the spices, so it's all coming together, it looks really
beautiful and i'm going to add the tomato sauce and you know, we -- in india, we make so much dishes with eggs like here, but this is a very unique dish. we can use it in -- or we can serve this over rice or quiona. or sauce in breakfast items. the sauce is getting thicker
around i'm going to add water. that's why i said the water optional, ok, and i'm going to let it come to a simmer and often, this egg masala is served as a dipping sauce with the breakfast items. then i'm going to put the so if you like the cilantro,
it's fine. if you don't like the cilantro, you have the curry leaves and other important ingredients to give a wonderful flavor. and i have about six eggs here. so i'm going to add a little bit more and this particular dish is a star dish at our dinner table
at least once a week and eggs are in. now the sauce is coming to a boil, so what i'm going to do is i'm going to take my egg and i want the sauce to go -- i want that sauce to seep inside my eggs here, so i'm going to cut this like making a cross.
so the sauce really gets into the egg like that. and and -- now look at that, isn't it beautiful? as i told you, you can serve this over rice or you can use this as a dipping sauce with even toasted bread. and there you go.
that's all there is to it. >> now we will prepare crunchy cabbage with ginger and coconut. actually it is a stir-fry. cabbage is a favorite in indian cooking and indian seasonings like cumin, ginger and chilies make this recipe a delicious vegetable option.
you can also serve this as a warm salad or as a side dish with any meal. here are our ingredients. i'm going to be using about a tablespoon oil, half a teaspoon cumin seeds, one tablespoon urad dal, if your don't have urad dal, yellow split peas,
quarter teaspoon ground cumin, quarter teaspoon salt and the fresh ingredients are, i have about four cups of shredded cabbage, one tablespoon minced fresh ginger, half fresh green chili pepper here chopped and two tablespoons of shredded fresh coconut.
now, let me talk about the cabbage. do you know cabbage is loaded with nutrients and in one of the cruciferous vegetable like kale, broccoli and brussel sprouts, cabbage is loaded with nutrients and fiber. you can cook cabbage so many
ways. let me show you how i cut the i just chop the cabbage like this. and i like when you do it by hand, what happens is see how the cabbage is kind of like a coarse, thick chop, so that's what i did.
although i like my food processer for this particular dish, i did not use the food processer and i just chopped it and it is a green cabbage. and also, let me talk about the ginger. ginger in ancient times was called the universal medicine.
aromatic, pungent spiceie ginger adds a special zest to cooking. and it is known to alleviate guy guess difficult problems and prevent nausea. if you look at the ginger here, it is beautiful, has very light delicate skin. so you do not have to peel the
ginger and mince it. you can just take away all these brown spots from the ginger and that's all -- that's how i did it. you can mince it or grate it and what i did was i just took the ginger like this, and then i just minced it.
that's what i have right there. then i go -- i make it into small strips, and when we do the cooking, it's important to remember that we are not racing against anything, just have a small knife or a big knife, whatever you're comfortable with and do it slowly like that and
that's all you need, only about a tablespoon. that's what i did with the now when the oil is hot but not smoking, i'm going to add the cumin and then i'm going to add the urad dal. i like the urad lentil. if you don't have the urad
lentil, don't worry about it, just always the -- use the yellow split peas. see how it's turning brown? now i'm going to add the cabbage, just like spinach, it gets wilted very quickly, ok? and do you know this is only one way of cooking cabbage.
we can make cabbage so many different ways. now i'm making it like a stir-fry dish. you can cook cabbage with lentils, like moong rent till or red lentil with garlic and ginger and make a wonderful saucy dish with cabbage.
right now, i'm just using cabbage, but shred some carrots, add to this dish and see how wonderful and colorful it is and also, you can cook cabbage rice pilaf, that's what we are going to do. and i can see that it's already cooking.
now i have the minced ginger, i'm going to add that. when the ginger is added at the end, it gives a very powerful taste. so i like that. and this is a ground cumin. so if you did not have the cumin seeds and you add only ground
cumin, that's quite all right, just go ahead with the recipe and i'm sure, cumin seeds are very popular, and all these spices, believe it or not, are locally available now. i'm going to turn it up, because i don't want my cabbage to cook too much and now i'll add the
chili. and see what a quick toss it is. and it doesn't take very long, so instead of making like a coldslaw, which is good too, coleslaw, or just having cabbage, raw cabbage salad, see how quickly it is done. i have added the salt, although
i do not use that much salt. i just added like about a quarter teaspoon of salt. and there you have it. >> now we will prepare cabbage rice pilaf. savory cabbage paired and blended with aromatic basmati rice becomes an easy one-dish
meal. >> here are our ingredients. i have about half a recipe of crunchy cabbage with ginger and coconut in the skillet and here i have half a cup of brown basmati rice and i cook the brown basmati rice with 1 1/2 cups of hot water, and we have
the cooked brown basmati rice here and i have quarter cup of red onions, cut lengthwise and quarter cup toasted peanuts. you can use cashews or you can use walnuts. it also enhances the dish and adds more protein to the dish. but if you're allergic to nuts,
you do not have to use any nuts, ok? so here in the pan i do have the cabbage that we just prepared. coconut. so what i have here is, as i told you, i took the brown basmati rice and i soaked it in water for a few minutes and then
i took my rice cooker and added the half a cup of brown basmati rice with 1 1/2 cups of water, and this is what the rice looks like. see how beautiful it is. basmati rice, you can get white or brown. i decided to use the brown
today. so i'm going to add, i'm going to just warm it up a little bit, and i'm going to add the brown basmati rice to the cabbage dish here. and then i'm just going to toss the crunchy cabbage with ginger and coconut with the rice, and
when it's all nice and warm, -- see, when we prepare one dish, see how quickly we can make this into another rice dish? it's very easy. and i'm going to add some red onions. why am i adding the red onions? because the colors, look at the
colors. it looks so beautiful and it adds an extra crunch to this rice dish. when the food is flavored with different fresh ingredients and spices, when you consume the food, you feel very satisfied. when the food is all enhanced
with great fresh ingredients, and aromatic spices, even just a cup of this rice will be very wholesome and filling. peanuts. and see how beautiful it is. now with this cabbage rice dish, you can serve your baked chicken, baked fish.
so definitely east can meet west right at your dinner table. isn't that wonderful? look at the colors and there you have it. cabbage rice pilaf with red on i don't on -- red onions and puts. -- and
>> >> now we will prepare beets with coconut. vibrant in color and packed with vitamins, beets are one of our favorite vegetables. here is a unique way to prepare them, pairing them with yellow split peas or moong daal and
seasoned with coconut. i have quarter cup of split mongdal, one dried read chili pepper, half a teaspoon mustard seeds, half a teaspoon ground cumin, 1/8 of teaspoon of salt, one pound beets that is peeled, cubed and steamed and i'm going to be using about a tablespoon
oil to put these together with two tablespoons grated fresh beets are my favorite. i love the color and taste of the beets. raw beets have a crunchy texture that turns soft and buttery when cooked. the greens that are attached to
the beets like this are delicious and can be prepared really like a spinach so when you buy these beets in the grocery store, don't ask them to chop off the greens. take it home and wash it and you can cook it like spinach. they are incredibly rich in
nutrients. can you believe it's openly 75 calories -- only 75 calories per serving. whenever i buy the beets, i always like to choose beets that are small and medium sized, not too big. small and medium sized.
also, firm, smooth skinned and deep in color. we can keep these beets in the refrigerator for up to ten days. before we cook, we want to rinse them and the beets -- we want to rinse them in the cold water. beet juice can really stain your hands, so that's ok.
cooking is love. so it's ok. i'm just going to show you how i do this. i would like to peel the beets. of course, it's beautiful color and i peel them with a peeler. look at my hand is becoming so red.
it's like -- in india, when we have the wedding or special occasion, ladies will have this in their hands and i think this is just like -- i don't care if it stains, i can wash it off later. so this is fine. now i peel the beets, i'm going
to cut it. sometimes it's too, too hard, you know, and so i will go from the side like that. i'll cut it like that. and we need to have a nice good firm hold on the beets, so it doesn't run away from us. then i just cube it like that.
we come here and i just have the cubed beets in a steamed basket and got the beets steamed, ok? and i'm going to heat up the pan. now, i put the oil here, the oil is being heated. when the oil is hot but not smoking, we will drop the whole
red pepper. you want to drop the whole red pepper, but you don't want to crack it and put it in the oil, and you will have the whole, you know, people in the home sneezing, so you just don't break the pepper. just put the whole in one and
put the black mustard seeds and you will see the black mustard seeds popping. just look at these beets. it's about three cups of beets that is actually peeled and cubed and steamed. although the beets are really tough for us to cut, look how
buttery this becomes. now i have added the black mustard seeds and it's popping. can you hear the popping sound? good job. now, i will add -- in order to make it flavorful, i am going to add the ground cumin. ground cumin is a digestive
cumin seeds, ground cumin is a digestive spice, and it enhances the flavor of the beets. the sweetness of the beets and the cumin together, it's awesome. and then i'm adding the salt. and i'm going to give a quick toss.
oh, it already smells so good. and now we have the moong lentil that is cooked here so i'm going to add the moong lentil. look at the vibrant colors. so really, the lentils can be added to the vegetables and we can have an amazing rainbow of color vegetable, which even the
kids would love to eat, ok? so there we have the lentil. then i'm going to let this heat up. we used to find cold coconut in the grocery store and when you buy the coconut, you want to shake it to see if you can hear the water inside the coconut.
if you cannot hear the water, that means that coconut is not good. so coconut can be cracked open in half, and then there are shredders to shred the coconut. this is fresh coconut and fresh coconut that is shredded, it's available in regular freezer
section in indian grocery stores and haitian grocery stores, or you can buy the unsweetened powdered coconut. beets colored with lentil and how can you beat this? you can bring any kids to me here and have them eat this. they will be asking for more and
more and more. and it is really tasty and good >> now we have seen how easy and fun it is to pair and prepare egg masala, crunchy cabbage stir-fry turned into cabbage rice pilaf, and beets with all are nutritious and appealing with vibrant colors and flavors.
when vegetables are cooked and paired together this way, you can transform anyone, including children, to become vegetable lovers. so long for now, with love from my kitchen to yours, "vanakam." >> to order copies of alamelu's cookbooks, including recipes
from this series or the d.v.d. set of this cooking series, visit www.mptv.org and click on store. all prices include shipping and handling. for more information about "healthful indian flavors with alamelu," log on to www.mptv.org
or find us on facebook at alamelu."
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