The flavours of India are exotic and mysterious. Yet look at any Indian recipe and you'll find familiar ingredients such as potatoes, cauliflower, spinach, onions and carrots. All these veggies are grown locally and are available at local farmer's markets such as Market Square.
With a few easy-to-find spices and condiments, these fresh
local vegetables are magically transformed into authentic
Indian dishes guaranteed to warm up fall suppers.
Delicious sweet potatoes and cauliflower get a flavour boost
from a few spoonfuls of curry paste in our super-nutritious
curried lentils, sweet potato and cauliflower, perfect for
vegetarians. This dish is a great source of fibre.
For dessert, try this recipe for carrot pudding from northern
India, flavoured with mysterious, lemony cardamom.
You won't need a passport to travel to India this fall.
Curried lentils, sweet potato and cauliflower
Jarred curry paste not only simplifies this healthy vegetarian
dish but also adds authentic flavour. The cardamom seeds add
great flavour too; look for green cardamom pods in a bulk food
store or the spice aisle of your grocery store. Serve with
chapatti, roti or naan bread.
Preparation time: 10 minutes
Baking time: 35 minutes
4 servings
1 large onion, coarsley chopped
3 tbsp (45 mL) Indian curry paste (mild or Madras)
2 medium sweet potatoes, about 1 lb (500 g), peeled and cut
into 1/2 inch (1 cm) pieces
3/4 cup (175 mL) green or brown lentils, rinsed
2 cups (500 mL) vegetable broth
1 small cauliflower (about 1 lb/500 g) without leave and stem,
cut into small florets
1/4 cup (50 mL) fresh coriander leaves
 Salt and pepper
Natural yogurt (optional)
Heat large, heavy saucepan over medium-low heat. Add onion and
curry paste, stirring paste thoroughly into onion; cook,
stirring constantly, for two to three  minutes.
Smash cardamom pods with large knife or meat mallet. Remove
small brown seeds (discard pods) and stir into onion mixture
along with sweet potatoes; cook for two to three minutes.
Stir in lentils and broth; cover and bring to boil over high
heat. Reduce heat and simmer, covered, for 15 minutes. Add
cauliflower and return to boil; reduce heat and simmer for 8 to
10 minutes or until lentils and vegetables are tender.
Remove from heat; stir in coriander. Season to taste with salt
and pepper. Let stand a few minutes before serving with dollop
of yogurt, if desired.
(This dish reheats well in the microwave.)
Nutritional Information:
One serving
Protein: 13 grams
Fat: 5 grams
Carbohydrates: 59 grams
Calories: 310
Carrot Pudding
Shredded carrots and a small amount of rice are simmered in
milk until thickened, then lightly sweetened and deliciously
flavoured with cardamom. Known as carrot halva or halwa
(pudding), it is a popular dessert from the north of India.
Preparation time: 10 minutes
Cooking time: one hour and 10 minutes
5 servings
4  cups (1 L)  low-fat milk (1 or 2%)
2 cups (500 mL) shredded peeled carrots (4 or 5)
2 tbsp (25 mL) long-grain rice (Basmati), rinsed
1/2 cup (125 mL) granulated sugar
1 tsp (5 mL) butter
1/4 tsp (1 mL) ground cardamon
2 tbsp (25 mL) shelled natural pistachio nuts, coarsley
chopped, or slivered blanched almonds
In medium-size heavy saucepan, bring milk, carrots and rice to
boil over high heat. Reduce heat and simmer, uncovered and
stirring often, until thickened and milk has reduced by half,
about 45 minutes.
Stir in sugar and butter; cook until pudding consistency, about
15 minutes. Remove from heat stir in cardamom. Serve warm (not
hot) or chilled, garnished with pistachios.
 
