THE ESSENCE OF INDIA | 1, 2, 3, 4

INDIAN ESSENTIALS

Numerous spice bowls fill the cupboards of Indian cooks, but you can create many of their delicious dishes with only a few basics.

CARDAMOM: Small green or white pods enclose fragrant seeds. Use either the whole pod or the ground seeds to add a warm, spicy-sweet flavor to foods. CILANTRO: This annual herb with green, lacy leaves looks like parsley but has a distinct pungent odor and flavor. CORIANDER: The dried, round fruit of the cilantro herb, about the size of a black peppercorn, is most often used in the ground form. It has a warm, fruity aroma. CUMIN: The bitter taste of this crescent-shaped seed mellows to a nutty flavor during cooking. Use whole or ground.

CURRY: This mixture of pungent spices comes in varying degrees of heat - milk, medium, or hot. It may contain as many as 20 spices, including cardamom, chiles, cloves, cumin, fennel seed, and red and black pepper. The longer the list of ingredients, the more complex the flavor.

GARAM MASALA: Meaning "hot spices," this is so named because it is believed to raise body temperature. Although not spicy, the mixture adds a fragrant warmth to dishes. It's readily available from Indian grocers, but you can make this mix at home. Grind three 4-inch cinnamon sticks, the seeds of 12 cardamom pods, and six cloves in a spice grinder, sieving any large pieces. Yields 1 tablespoon.

TURMERIC: This bright-yellow powder adds both color and a slight bitter flavor to dishes.

TOMATO CHUTNEY This condiment is great served warm or chilled with fish, chicken, or rice. 2 teaspoons vegetable oil 1 tablespoon minced peeled fresh ginger 3 garlic cloves, minced 5 cups chopped seeded tomato (about 2 pounds) 2 tablespoons sugar 1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground turmeric Heat oil in a large nonstick skillet over medium heat. Add ginger and garlic; sauté 1 minute. Add tomato and remaining ingredients; bring to a boil. Cover and cook 5 minutes, stirring occasionally. Uncover, and cook 15 minutes, stirring frequently. 1 1/2 cups. Serving size: 2 tablespoons. Calories 32 (28% from fat); Fat 1g; Protein 0.8g; Carbohydrates 6g; Fiber 0.8g; Cholesterol 0mg; Iron 0.4mg; Sodium 104mg; Calcium 6mg.

HEARTY KIDNEY BEANS AND SPINACH

2 (15-ounce) cans kidney beans, undrained
1 tablespoon vegetable oil
1 cup minced fresh onion
3 garlic cloves, minced
2 teaspoons ground coriander
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 jalapeño pepper, seeded and minced
4 cups chopped spinach
1/2 teaspoon garam masala
1/4 teaspoon salt
Lemon slices (optional)
Cilantro sprigs (optional)

Drain beans through a sieve into a bowl, reserving 1/2 cup liquid. Place reserved 1/2 cup liquid and 1/2 cup beans in a blender or food processor; process until smooth. Discard remaining bean liquid.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Add coriander, cumin, turmeric, and jalapeño; sauté 1 minute. Add puréed bean mixture; cover, reduce heat, and cook 5 minutes. Add remaining beans; cover and cook until thoroughly heated. Stir in spinach, garam masala, and salt; cook 3 minutes or until the spinach is wilted. Garnish each serving with a lemon slice and silantro sprigs, if desired.

4 servings.

Serving size: 3/4 cup. Calories 188 (21% from fat); Fat 4.3g; Protein 10.2g; Carbohydrates 29.6g; Fiber 12.6g; Cholesterol 0mg; Iron 4.2mg; Sodium 711 mg; Calcium 121mg.

SPICY GARLIC-ROASTED POTATOES

4 teaspoons vegetable oil
5 garlic cloves, minced
2 teaspoons ground cumin
1/4 teaspoon ground red pepper
1 1/2 pounds red potatoes, cut into 1 1/2-inch pieces
1/2 teaspoon salt
Cooking spray

Preheat oven to 400°F.

Heat the oil in a large skillet over medium-high heat. Add garlic; cook until golden (about 30 seconds), stirring constantly. Add cumin and red pepper. Add potatoes and salt; toss well. Place potato mixture in a roasting pan coated with cooking spray. Bake at 400°F for 25 minutes or until tender.

4 servings.

Serving size: 1 cup. Calories 176 (26% from fat); Fat 5.1g; Protein 4.2g; Carbohydrates 30g; Fiber 3.3g; Cholesterol 0mg; Iron 3mg; Sodium 307mg; Calcium 39mg.

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