T

August 22, 2023

This is a recipe that I created out of necessity, pulling on everything I learned growing up about cooking Panjabi food. I developed this recipe because I have a tough time meeting my daily protein and fibre intake needs in ways that are quick, convenient, and inexpensive. I have to consume much more protein than most people, nearly triple the recommended daily intake. There is only so much meat I can tolerate, even if I rarely eat beef, never eat pork, and consume mostly chicken and fish. Enter my love of pulses.

Prep: 15 minutes  

Cook: 50 minutes

Natural Release: 20 minutes

Total: 1 hour, 25 minutes

Cuisine: Indian

Heat index: Medium

Storage: Freeze

Servings: 5 x 2 cups (500 mL)

Calories per serving: 490 kcal

• 6-quart (5.68 L) electric pressure cooker
• Measuring cups and spoons
• Cutting board
• Knife
• Vegetable peeler
• Strainer
• Bowl
• Wooden spoon
• Can opener

2.

Prepare and mise en place ingredients: 

• 1 cup (250 mL) dried chana (chickpeas)
• 2 cups (500 mL) water (approx)
• 2 tablespoons (30 mL) extra-virgin olive oil
• 1 teaspoon (5 mL) cumin seeds
• 1 teaspoon (5 mL) coriander seeds
• 1 medium yellow onion, diced
• 1 tablespoon (15 mL) Ginger-Garlic Masala (recipe below)
• 1 teaspoon (5 mL) Green Chili Masala (recipe below)
• 1 cup (250 mL) water
• 2 cups (500 mL) frozen peas (muttar)
• 2 cups (500 mL) large-chopped cauliflower florets (gobi)
• 3 large russet potatoes, cubed (aloo)
• 398 mL (14 oz) can no-salt-added diced toma-toes, with liquid
• 156 mL (5.5 oz) can tomato paste
• 1½ teaspoons (7.5 mL) salt
• 1 teaspoon (5 mL) ground cumin
• 1 teaspoon (5 mL) ground turmeric
• 1 teaspoon (5 mL) ground cayenne pepper

1. In a 6-quart (5.68 L) electric pressure cooker, add the chickpeas and just enough water to cover them, about 2 cups (500 mL).
2. Place and seal the lid. Cook at High Pressure for 40 minutes.
3. Natural-release pressure for 10 minutes, then quick-release any remaining pressure.
4. Remove the lid. Pour the contents through a strainer, then place the chick-peas into a bowl and set aside. Put the inner pot back into the electric pres-sure cooker.
5. Turn the electric pressure cooker on to Sauté.
6. When it’s hot, add the olive oil, cumin seeds, and coriander seeds. Sauté until fragrant, about 1–2 minutes. It’s okay for the seeds to brown slightly, but don’t burn them.
7. Add the onions, Ginger-Garlic Masala, and Green Chili Masala. Sauté un-til the onions are translucent, about 2–3 minutes. Do not brown.
8. Press Cancel.
9. In the following order, add 1 cup (250 mL) water, the cooked chickpeas, and the peas, cauliflower, potatoes, diced tomatoes, tomato paste, salt, ground cumin, turmeric, and cayenne pepper.
10. Place and seal the lid. Set to High Pressure for 5 minutes.
11. Natural-release pressure for 10 minutes, then quick-release any remaining pressure.
12. Remove the lid. Stir. Serve. Enjoy!

Ginger-garlic masala is a staple ingredient in Indian cuisine. You always want to have a lot on hand in your freezer. Preparing it is easy, and it freezes wonderfully. 

Prep: 10 minutes  

Total: 10 minutes

Cuisine: Indian

Storage: Freeze, or refrigerate for up to 3 days

Servings: 28 x 1 tablespoon (15 mL)

Calories per serving: 14 kcal

• Cutting board
• Knife
• Garlic peeler
• Blender, food processor, or chopper attachment of your immersion blender
• Measuring cups
• Spatula
• ½-cup (125 mL) freezer containers

2.

Prepare and Mise en Place Ingredients:

• 1 cup (250 mL) sliced ginger, unpeeled
• 1 cup (250 mL) garlic cloves, peeled
• 3 serrano peppers, seeded and chopped
• ½ cup (125 mL) water

1. Place all ingredients in a blender and blend until it is a purée or paste. You may need to stir occasionally to bring the unblended ingredients from the top to the bottom. Remember to always turn off the blender before removing the lid to stir.
2. Put the finished Ginger-Garlic Masala in ½-cup (125 mL) freezer containers. Label and freeze.

Tip: When preparing meals, remove a container of Ginger-Garlic Masala from the freezer and stick it in your fridge the night before. Stores in the fridge for 3 days. 

Variation: You may make this without the serrano peppers if you think it will be too much heat for your palate. 

This green chili paste is used in many Indian dishes. You can also add a teaspoon to any dish if you want to increase the heat. 

Prep: 10 minutes  

Total: 10 minutes

Cuisine: Indian

Storage: Freeze

Servings: 21 x 1 teaspoon (5 mL)

Calories per serving: 2 kcal

• Cutting board
• Knife
• Measuring cups and spoons
• Blender, food processor, or chopper attachment of your immersion blender
• Spatula
• Silicone ice cube trays that make small ice cubes of roughly 1 teaspoon (5 mL), or a freezer bag

2.

Prepare and Mise en Place Ingredients:

•  1 cup (250 mL) green chili peppers, such as serrano
• 2 tablespoons (30 mL) water
• ¼ teaspoon (1.25 mL) coarse salt

• Cut off the stems of the peppers. Place the whole peppers, water, and salt into the blender. If using a food processor, use the chopping blade. 
• Process until you have a paste.
• Spoon 1 teaspoon (5 mL) of the paste into each cube in the ice cube trays and freeze. If you don’t have small ice cube trays, put the paste into a freezer bag. Smooth out the paste until you have a thin, even layer, about 2.5 mm (1⁄10 inch) in height.
• When needed, pop out an ice cube or break off a small piece of the chili paste.