Last month I went to a dinner banquet at a big hotel. One
third of the people who attended the banquet had asked for a vegetarian meal.
The cost of a vegetarian plate was $45.00!
So many were hungry and were eagerly waiting for their meal to be
served. Guess what? The vegetarians were served boiled and overcooked vegetables,
placed one on top of another along with a hunk of cheese. That’s it. I was
thinking, my goodness with so many ways to cook vegetables deliciously, why
serve the vegetables in such an unappetizing manner? Even a baked potato with
some veggies and melted cheese on top would have been great.
I had chosen to eat a vegetarian meal that day. I came
home feeling very hungry and so did many others who had chosen the vegetarian
plate. The vegetarians were shaking their heads and did not eat much. After I
returned home from the event, I opened the fridge and ate leftovers. In another
banquet dinner in a different major hotel, a lady sitting next to me asked for
a vegetarian plate. Guess what she was served? A plateful of a variety of
fruits! Hmm, I thought it is not vegetables, but this is better than mushy,
overcooked vegetables. I was thinking the following as I came out of these
events.
Why is it so hard to prepare a vegetarian meal? Well,
perhaps…
- It
is easy to serve vegetables just as salads.
- It
is easy to serve just steamed or boiled vegetables.
- Cooking
vegetables with onions, tomatoes, legumes and spices is not known.
- There
is not enough training or interest in vegetarian cooking.
Vegetarian meals can be so delicious when enhanced with
spices and legumes. The use of onions, ginger, garlic, tomatoes and cilantro
can enhance the appeal of vegetable dishes. Cooking vegetables from a broad
array including cauliflower, spinach, eggplant, squash, cabbage, beets,
carrots, lima beans, Brussels sprouts and broccoli is healthful. We are blessed with an abundance of
colorful, fresh vegetables and should take advantage of their availability.
Farmer’s markets are beaming with vibrant looking vegetables, fruits and herbs.
When vegetables are cooked with legumes (lentils) and spices, the resulting
dishes are aromatic, flavorful and visually appealing. A single vegetable can
be cooked in so many different ways, each tasting differently. Can you believe
it?
Spices and legumes make even bland vegetables come alive
and tasty. Foods bursting with different flavors and colors are satisfying and
pleasing to the eye and the palate. Spices like cinnamon, cumin, turmeric add
flavors, are healthful and have a preservative quality. Many spices are available
in regular grocery stores. Legumes (lentils, peas and beans) are great source
of protein and fiber.
Any comments or questions (alamelu99@yahoo.com) are welcome. My passion is to help people discover enjoyable ways to eat
healthful foods including vegetables.
Cauliflower Masala Poriyal (This de-liteful
cauliflower stir-fry with onions, tomatoes and spices makes a colorful, finger
licking side dish to any meal)
Preparation time about: 20 to 30 minutes
Ingredients:
2 tablespoons canola oil
2 to 3 slivered pieces cinnamon stick
3/4 teaspoon cumin seeds
1 small onion, chopped
1 small tomato, cut in small chunks
1/2 teaspoon turmeric powder
1/2 teaspoon cayenne powder
1/2 teaspoon cumin powder
1/2 cup tomato sauce
1 teaspoon salt
3 cups cauliflower, washed and cut in1-inch chunks (including
short stems)
1.
Heat oil in a skillet over medium heat. When the oil is hot,
but not smoking, add cinnamon stick and cumin seeds until seeds turn golden
brown.
2.
Add onion and tomato. Stir-fry for a minute or two over medium
heat.
3.
Add turmeric powder, cayenne powder and cumin powder. Stir the
spice powders with onions and tomatoes well over medium heat for 1 minute.
4.
Add tomato sauce and salt. Mix well to obtain a thick
consistency.
5.
Add cauliflower chunks and blend carefully with sauce. Cover
and cook over low medium heat for 3 to 5 minutes. If cauliflower sticks to the
skillet add a tablespoon of water and cook until it is tender.
6.
Continue cooking until
cauliflower is just tender, stirring occasionally. Be careful not to overcook.
Health benefits of the ingredients used in this above
recipe:
Cauliflower is a cruciferous vegetable. It is rich
in Vitamin C, K, folate and dietary fiber.
Cinnamon may help control blood sugar and
cholesterol.
Cumin seeds/powder – antioxidant and is also known
as a digestive spice.
Turmeric powder – the spice of life and is known as
the “superstar of spices”.
Cayenne pepper – Rich in Vitamin A. Adds zest to
flavorful dishes. Capsaicin, a compound found in pepper, is being studied as an
effective treatment for arthritis.
Tomato Sauce- Rich in lycopene. Acts as a powerful
antioxidant and help reduce the risk of prostate and other cancers.
