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  • Green Peas Recipe:
    Chaunk wali Mutter
  • Samosas Recipes:
  • Grape Leaves Stuffed with Lentils and Dried Fruits
  • Red Lentil Dal
  • Legume-Sauerkraut Salad
  • Chinese Lentil and
    Noodle Salad
  • Southwest Lentil Patties with Creamy Lime Dressing
  • Northwest Chili
  • Italian Split Pea Soup

Chaunk wali Mutter
Serves four





'American Topnotch' green peas   400 gm
Fresh chopped onion   50 gm
Fresh chopped Tomato   40 gm
Fresh chopped ginger   10 gm
Fresh chopped Garlic   10 gm
Fresh chopped green chili   5 gm
Fresh chopped Coriander   10 gm
Whole Cumin seeds   5 gm
Cumin powder   5 gm
Coriander powder   5 gm
Chili powder   2 gm
Turmeric powder   1 gm
Garam masala powder   2 gm
Salt   To taste
Ghee   50 gm
Method of preparation
  • Take a heavy bottom pan and put on stove to heat
  • Add ghee and heat it.
  • Next add cumin seeds and sautéed it till it start crackling.
  • Add onion and sauté further till it turns translucent.
  • Add ginger, garlic and green chili and sauté for some more time.
  • Add fresh green peas, tomatoes and salt and then add all the dry spices powder except garam masala.
  • After the peas is tender then add garam mosaic, powder and freshly chopped coriander.
  • Serve hot with Indian breads
  • Samosas

    Tasty turnovers seasoned with yogurt and a curried vegetable filling. Serve with chutney or ketchup. Servings: 24


    Filling ingredients:
    1 cup dry USA green or yellow
    split peas, rinsed
    21⁄2 cups water
    2 medium potatoes
    1 teaspoon salt
    1 tablespoon canola oil
    1 medium onion, chopped
    11⁄2 teaspoons minced fresh ginger
    2 teaspoons ground coriander
    1 teaspoon garam masala
    1 to 2 teaspoons salt
    Vegetable oil for deep frying
    Chutney or ketchup for dipping


    In a medium saucepan, combine split peas and water. Bring them to a boil, reduce heat, cover. Simmer until peas are tender, about 35 to 45 minutes. Drain peas and set aside.

    Boil potatoes with 1 teaspoon salt until they are tender. Drain and mash potatoes.

    Combine flour and salt in a medium-sized bowl. Make a well in the center and add yogurt and canola oil. Mix ingredients until they form a ball.

    Knead dough on a lightly floured surface until it is smooth- about 2 to 3 minutes. Cover dough, and set aside for 30 minutes.

    Heat 1 tablespoon canola oil in a heavy skillet. Add onions, stirring frequently until they are translucent. Add ginger and continue stirring for another minute. Add coriander, garam masala and salt and cook, stirring for thirty seconds. Mix in potatoes and peas. Set filling aside.

    On lightly floured surface, roll out the dough into a rectangle measuring about 12 x 18 inches. Cut dough into 3-inch squares.

    Place 1 tablespoon of filling on each square. Use your fingers to moisten edges of dough with water, and fold dough diagonally in half to make a triangle. Press edges firmly together to seal in the filling.

    Heat 1 inch oil in a heavy skillet until it is hot but not smoking, about 350° to 380°. Fry samosas until golden, turning once. Drain samosas on paper towels, and keep them hot.

    Transfer samosas to a heated serving dish. Serve with chutney or ketchup.

    Nutrition: 1 samosa

    Calories  82
    Protein  3 g
    Carbohydrates  12 g
    Fiber  2 g
    Total Fat  2 g
    Saturated Fat  0 g
    Iron  1 mg
    Sodium  200 mg
    Folate  45 mcg
    Calcium  16 mg
    Magnesium  12 mg

    Grape Leaves Stuffed with Lentils and Dried Fruits

    Grape Leaves Stuffed with Lentils and Dried Fruits


    Filling ingredients:
    1⁄2 cup dry USA lentils, rinsed
    1 cup water
    2⁄3 cup bulgur
    2 cups boiling water
    1⁄3 cup minced dried apricots
    1⁄2 cup dried currants
    1⁄4 cup chopped fresh mint
    1 tablespoon chopped fresh summer
    savory or 1 teaspoon dried
    1⁄4 cup lemon juice
    1 teaspoon salt
    1⁄2 teaspoon freshly ground black pepper
    1⁄4 cup olive oil
    1⁄3 cup pine nuts
    2 cups chopped onion
    1 8-ounce jar whole grape leaves,
    rinsed and blotted dry (about 28 leaves)
    1 141⁄2-ounce can vegetable
    or chicken broth
    Lemon slices for garnish
    Plain yogurt or sour cream for dipping


    Combine lentils and 1 cup water in a saucepan. Bring to a boil. Reduce heat and cover until lentils are tender- about 30 minutes. Drain lentils well and place them in large mixing bowl.

    In a small bowl, pour boiling water over bulgur and soak until tender. Drain well. Add bulgur to lentils along with apricots, currants, mint, savory, lemon juice, salt and pepper.

    Heat olive oil in a heavy pan. Add pine nuts and stir until nuts are golden. Add nuts to the lentil mixture, reserving the oil in the pan. Add onions to hot oil and cook them for 5 minutes over medium heat. Add onions to the lentil mixture, stirring well.
    Preheat oven to 400°F.

    Trim any hard stems from grape leaves.

    Place a generous tablespoon of filling close to the stem end of each leaf. Fold the leaf base over the stuffing, fold both long leaf edges in over the stuffing to keep it from spilling out and finish rolling up the leaf. Pack stuffed leaves, seam side down, in an ungreased 13 x 9-inch baking dish.

    Pour stock into dish. Cover dish tightly with aluminum foil and bake for 30 minutes.

    Serve warm, or cover and chill for several hours. Garnish with lemon slices and serve with plain yogurt or sour cream for dipping.


    Calories  70
    Protein   2 g
    Carbohydrates   9 g
    Fiber   2 g
    Total Fat   3 g
    Saturated Fat
    Iron   1 mg
    Sodium   262 mg
    Folate   24 mcg
    Calcium   23 mg
    Magnesium   17 mg

    Simple Red Lentil Dahl

    Simple Red Lentil Dahl


    Filling ingredients:
    1/2 cup USA red lentils
    2 cups water
    1 tablespoon coconut oil
    2 teaspoon minced garlic
    1 teaspoon cumin seeds
    1/2 teaspoon ground coriander
    1/2 teaspoon garam masala
    1/4 teaspoon turmeric
    1/2 teaspoon sea salt


    Combine lentils and water in a medium sized pot on the stove and bring to a boil. Once boiling, reduce heat and simmer uncovered for about 25 minutes or until tender. After about 15 minutes, heat the coconut oil in a skillet over medium high heat. Add the spices and cook for about 2 or 3 minutes. Reduce the heat to medium low and add the garlic. Cook for 30 seconds and then add the cooked lentils.

    Stir to combine, season with sea salt and pepper and serve. For a thinner soup, add more water at the end of the cooking process. This dahl thickens significantly off the heat.


    Legume-Sauerkraut Salad

    Legume-Sauerkraut Salad. Servings: 10


    Filling ingredients:
    1 15-ounce can USA chickpeas, drained and rinsed, or about 2 cups boiled
    1 cup cooked USA red or regular lentils
    1 cup cooked USA green split peas
    1 8-ounce can of sauerkraut, drained and rinsed
    1⁄2 cup celery, diced
    1⁄2 green bell pepper, seeded and diced
    1 tomato, seeded and diced
    Dressing ingredients:
    2⁄3 cup rice vinegar
    1⁄4 cup water
    1⁄4 cup sugar
    1 tablespoon fresh parsley
    Salt and pepper to taste


    Combine chickpeas, lentils, split peas, celery, bell pepper and tomato.

    In a small bowl, combine the dressing ingredients.

    Add dressing to the salad and refrigerate overnight.


    Calories   133
    Protein   6 g
    Carbohydrates   26 g
    Fiber   6 g
    Total Fat  1 g
    Saturated Fat   0 g
    Iron   2 mg
    Sodium   313 mg
    Folate   85 mcg
    Calcium   34 mg
    Magnesium   33 mg

    Chinese Lentil and Noodle Salad

    Chinese Lentil and Noodle Salad. Servings: 8


    Filling ingredients:
    1 cup dry USA lentils, rinsed
    2 cups water
    1⁄3 cup seasoned rice vinegar
    2 tablespoons peanut oil
    2 tablespoons soy sauce
    1 tablespoon grated fresh ginger
    1 tablespoon sesame oil
    1 clove garlic, minced
    6 ounces linguine pasta
    3⁄4 cup chopped green onions
    1 cup sliced water chestnuts
    1 cup fresh or thawed frozen pea pods
    1⁄4 cup chopped cilantro


    Place lentils and water in a medium saucepan; bring to a boil. Reduce heat, cover and simmer about 20 minutes, or until lentils are barely tender. Drain, if necessary, and place lentils in a medium bowl.
    In a small bowl, combine vinegar, peanut oil, soy sauce, ginger, sesame oil, and garlic. Pour the dressing over the lentils, cover and chill.
    In a large saucepan, cook the linguine in 2 quarts boiling water until just tender. Drain and rinse with cold water.
    Stir the linguine into the lentils along with remaining ingredients. Chill for several hours to allow the flavors to blend.


    Calories   229
    Protein   9 g
    Carbohydrates   35 g
    Fiber   7 g
    Total Fat   6 g
    Saturated Fat
    Iron   3 mg
    Sodium   435 mg
    Folate   160 mcg
    Calcium   22 mg
    Magnesium   37 mg

    Southwest Lentil Patties with Creamy Lime Dressing

    Lentils take a trip to the Southwest with these patties flavored with jalapeno and cumin. The cool, creamy lime dressing adds a little bit of zing while balancing out the heat.


    Filling ingredients:
    1 tablespoon olive oil
    1 jalapeno, minced
    2 cloves garlic, minced
    1 small onion, chopped (about 1/4 cup)
    1 carrot, peeled and cut into a small dice
    1 cup cooked USA lentils
    1 egg, beaten
    2 tablespoon cilantro, chopped
    1/4 cup breadcrumbs
    1 tablespoon and 1 teaspoon cumin, divided
    2 limes, juiced
    4 tablespoon reduced fat sour cream Salt


    Heat the oil in a large skillet or frying pan. Sauté the jalapeno, garlic, onion, and carrot until they are soft, about 3 minutes. Add the cooked vegetable mixture to a large bowl and mix in the lentils, egg, cilantro, breadcrumbs, and 1 tablespoon cumin. The mixture should be pretty wet and a little sticky.

    From tablespoon sized portions of the lentil mixture into rounds, then use your hand to press them into a patty shape that's about the size of a half-dollar coin around and a half inch high (you should get about 9 patties). Place your frying pan back over medium-high heat and add the patties. Cook for about 2 minutes or until the bottom has browned and formed a thin crust. Flip and cook for another 2 minutes.


    Whisk together the lime juice, sour cream, 1 teaspoon cumin, and salt to taste.


    Northwest Chili

    At the core of this chili are the Northwest's chickpeas and lentils.


    Filling ingredients:
    1 cup chopped onion
    2 large garlic cloves, minced
    11⁄2 tablespoons canola oil
    1 cup dry USA lentils, rinsed
    1 cup diced potato
    1⁄2 cup shredded carrots
    1 green bell pepper, seeded and chopped
    1 tablespoon chili powder, or to taste
    2 1⁄2 cups water
    2 teaspoons beef bouillon granules or 2 beef bouillon cubes
    1 141⁄2-ounce can tomatoes
    1 8-ounce can tomato sauce
    1 15-ounce can USA chickpeas, drained and rinsed, or about 2 cups boiled*
    1⁄4 teaspoon crushed red pepper, or to taste
    Salt and freshly ground black pepper, to taste

    *Preparation of chickpeas: In a medium saucepan, combine 1 cup of soaked chickpeas and 2 ½ cups of water. Add more water if you are cooking at high altitude or with hard water. Bring to a boil, cover and simmer until the chickpeas are tender.


    In a large, heavy saucepan, cook onion and garlic in oil for 3 to 4 minutes. Add lentils, and stir to coat them with oil.

    Add potatoes, carrots, bell pepper, chili powder, water, and bouillon. Bring to a boil. Reduce heat, cover, and simmer about 25 minutes, or until lentils are tender.

    Add tomatoes, breaking them up as you do, and tomato sauce, chickpeas, and red pepper. Simmer for another 15 minutes. Season to taste with red pepper, salt, and black pepper.


    Calories   219
    Protein   10 g
    Carbohydrates   38 g
    Fiber   9 g
    Total Fat   4 g
    Saturated Fat   0 g
    Iron   4 mg
    Sodium   595 mg
    Folate   162 mcg
    Calcium   61mg
    Magnesium   56 mg

    Italian Split Pea Soup

    Italian Split Pea Soup. Servings: 8


    Filling ingredients:
    1 1/2 cups USA yellow or green split peas, rinsed
    1/2 cup dry navy beans
    3 cups tomato juice
    1/2 cup onion, chopped
    1/2 cup celery, sliced
    1 cup zucchini, cubed 2 cups cabbage, coarsely chopped
    1 cup turnip, diced
    1 cup carrots, diced
    2 garlic cloves, minced
    1 teaspoon salt
    1/2 teaspoon pepper
    1 teaspoon Italian seasoning
    4 oz. uncooked radiatore, or other dry pasta
    8 Tablespoons Parmesan cheese


    Soak beans only in 3 1/2 cups water overnight. Add 8 1/4 cups more water. Add peas and bring to a boil. Reduce heat. Cover and simmer 45 minutes or until peas and beans are tender. Add remaining ingredients except pasta and cheese. Cook until vegetables are tender. Add pasta and cook an additional 8 to 10 minutes until pasta is tender. Sprinkle with cheese before serving.

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