Recipe Collection by Chandramukhi Ganju

			Recipe Collection Please select a recipe below: Bean Dishes: All legumes are high in protein. Red beans, black beans and other beans are no exception. Dried beans are important sources of protein in vegetarian diets. Green Beans are a good source of fiber and vitamin. - Razmah: Razmah is made with red beans and intense spices. This vegetarian main dish is cholesterol-free, virtually fat-free.... Razmah is a prime Jammu and Kashmiri dish for any meal. - Gugji Razmah Red beans cooked with added turnips to give extra flavor and taste. - Razamah hem/pole bean Pole bean is green vegetable cooked with Kashmiri spices. - Waari-Muth Black beans are one of hundreds of varieties of the common bean. T his vegetarian main dish is cholesterol-free, virtually fat-free A mildly spicy dish made with black beans. Waari muth is considered good source of iron. - Gugji Waari-Muth Cholesterol-free black beans cooked with turnips and spices. - Munga dal Green Moong beans are high in protein and fiber Soupy dish made with green moong beans and mild spices like turmeric and ginger powder and salt. Meats: Goat meat/lamb or seyon, has less fat than chicken or any of the red meats. - Rogan Josh The most delectable Kashmiri dish, Rogan Josh is goat or lamb meat cooked with the most intensely hot and fragrant spices. - Seyvon Kalye-Yellow Meat A Kashmiri delicacy meat cooked with a mild spices like turmeric, fennel powder and ginger powder. - Yakhani A mildly spicy meat dish cooked in yogurt and spices. - Tabakh Naat Or Kabar Gaah Spicy fried ribs, usually served as a side dish. - Mutsch A spicy ground mutton dish. - Kukur / Murga Chicken curry made with tomatoes, onions, ginger, and garlic. - Kashir Gaad Kashmiri style fish made with exotic spices. Tastes hot and spicy. Teas and Sweets: - Roath Sweet bread made with wheat flour and ghee. - Kehwa / Kava / Mougel Chai Traditional Kashmiri sweet green tea. - Sheer Chai Salty pink tea. - Nun Chai Salty green tea -Tchur tschut Rice flour pan cake made with rice flour and salt. - Yaj This is cone shaped bread made with rice four - Druana Bread crumbs of rice flour bread. -Alla Posh Munji Pumpkin yellow flower battered with rice flour powder and chili powder and fried in oil. Pumpkin - Flower. Pumpkin vines have large, yellow flowers that are 4 to 5 inches in diameter. Males are on long stems with a rod like structure inside the flower This flower is low in Saturated Fat and Sodium, and very low in Cholesterol. -Nadur Munji Nadur battered with rice flour and chili powder and fried in oil . Vegetables - Hakh / Saag/Collard greens A light and pleasant tasting dish made of Collard greens is cooked in water, salt and oil. A member of the brassica family, collard greens are rich in various nutrients including vitamin A, vitamin C and beta-carotene as well as other antioxidant carotenoids such as lutein. Collard Greens, like other green leafy vegetables are associated with low rates of all cancers. - Munji-Hakh / Ganth Gobi / Kohlrabi Kohlrabi is cooked in oil, water and salt. Mild tasting soupy vegetable Kohlrabi is in the mustard family, Brassicaceae or Cruciferae. Its scientific name is Brassica oleracea gongylodes. Kohlrabi is a good source of vitamin C. Most varieties of kohlrabi are light green, though some are purple. - Palakh Spinach cooked in aromatic Kashmiri spices Botanical name of spinach is Spinacia oleraceaIt is more nourishing than other green vegetables. It is a valuable part of the diet in anemia, not only on account of its iron, but also for its chlorophyll. Fresh leaves of Spinach are a rich source of vitamin A - Souchal Traditional Kashmiri side dish made of souchal or malva with oil and red chilli powder. Botanical name is malvacea sylvestris and common name is malwa. - Wupal Haakh Minced spinach cooked with moong daal and mild spices. - Bundh/Cabbage Cabbage cooked with Kashmiri spices. Cabbage is a cruciferous vegetable and may reduce the risk of some forms of cancer including colorectal cancers. Cabbage is also high in beta-carotene, vitamin C and fiber. - Phool Gobi/ Cauliflower Cauliflower cooked with Kashmiri spices Cauliflower is a nutritious vegetable - one serving contains 100% of the Vitamin C and is a good source of Vitamin A, Potassium, Fiber and Folacin - Phool Rogan Josh Fried cauliflower cooked with intense array of spices. - Tschut Gugji / Shalgam / Turnip Mild tasting dish made with turnips is cooked in water, salt and oil. Turnip (Brassica rapa L.) is a root Brassica crop and has been used as a vegetable. Eggplant / brinjal / baingan / wangun The botanical name of Brinjal is Solanum melongena. It provides small amounts of calcium, phosphorous, fiber, folic acid, sodium and vitamin C. It has good amounts of potassium. Due to its low calorie content and high potassium content, it is considerd suitable for diabetes; hypertensive and obese patients. Eggplants are dark or pink purple in color. - Buza Wangun / Baingan Raita/Eggplant relish Broiled Eggplant mixed with yogurt taken as a side dish. - Chuk Waangun Spicy and sour tasting eggplant. Aloo / Ollu / Potatoes Potatoes are considered high in vitamin C and potassium, and a good source of fiber, and have long been known to be a storehouse of minerals . - Tamatar Ollu Potatoes cooked with tomatoes, onions and with mild spices. - Dum ollu A traditional Kashmiri spicy whole potato dish. Lotus Root Lotus roots are tuberous roots of the lotus water lily, family Nymphaeaceae, botanical name Nelumbo nucifera. Lotus root is an underwater root that grows to be as long as four feet. The root is dark reddish brown and needs to be peeled prior to using. The flesh is creamy white. This food is considered very low in Saturated Fat and Cholesterol. It is also considered a good source of Dietary Fiber and a very good source of Vitamin C. - Nadur Yakhni Lotus root cooked in a yogurt base with aromatic spices is one of kashmiri delicacy. - Chuk Nadur / Kamal Kakdi Spicy and sour lotus root cooked with Kashmiri spices and tamarind or lemon juice. Chutney - Muji Chetini/radish Grated radish mixed with yogurt and salt. Botanical name of radish is Raphanus sativus. Structurally, it resembles the turnip. Radishes are considered an excellent food remedy for stone, gravel and scorbutic conditions - Fried Muji / Mooli Chetini Fried Radish cooked with chili powder. - Pudina / M int Chetini Minced mint mixed with yogurt. Mint Mentha sp. is the dried leaf of a perennial herb. Taste and aroma of a mint is strong and sweet with a tangy flavor and a cool after taste Dehydrated vegetables -Alla hatcchi Sun dry green squash cooked with yogurt and spices. -Wangun hatcchi Dry brinjal cooked with yogurt and spices. -Tschuk wangan hatcchi Dry brinjal cooked with tamarind and spices Paneer / Cheese Paneer/cheese is soft white tofu like structure. Typically made from cow’s milk . Cheese is considered an excellent source of calcium, Vitamin A, Vitamin D, and Phosphorous. - Ledar chaman / Paneer Homemade Kashmiri cheese with a tofu-like structure cooked with turmeric and spices. - Wuzij Chaman or Red Paneer Kashmiri cheese with a tofu-like structure cooked with red hot spices. - other Non-traditional dishes with a Kashmiri touch. Source of nutritional facts and botanical names are obtained from friends and Internet sources.