Featured recipe

Bastar aamat

Mixed vegetable curry

Aamat comes from the forested Bastar region of southern Chhattisgarh, where Gond and Halba families cook whatever the garden and forest give: pumpkin, brinjal, beans, drumsticks and, in the monsoon, sour fermented bamboo shoot. There is almost no oil and no heavy masala. Instead a paste of soaked rice turns the broth silky, and garlic, ginger and green chilli carry the flavour. It is served in bowls with plain rice, especially at village feasts and the Bastar Dussehra gatherings. Tinned bamboo shoot works well; leave it out and add lime at the end if you cannot find it. Chef's tip: keep stirring as you pour in the rice paste, because it sinks and sets into lumps on the bottom of the pot if left alone.

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20 min

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Thai raw papaya salad

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35 min

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20 min

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55 min

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Thai vegetable herb soup

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45 min

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Thai coconut cream soup

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45 min

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Thai fresh fruit dessert

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30 min

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Lebanese date cake

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70 minMiddle Eastern Baking

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Baklava

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75 minMiddle Eastern Desserts

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Arabian date pinwheels

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60 minMiddle Eastern Baking

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45 minMiddle Eastern Snacks & Starters

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70 minMiddle Eastern Desserts

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55 minMiddle Eastern Desserts

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50 min

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25 min

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65 min

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15 minSalads

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60 min

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Methi palak dhokraFenugreek and spinach bean cake

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40 min

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20 min

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80 minMiddle Eastern Vegetarian

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45 minBreakfast & Brunch

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A wholesome, low-calorie twist on khichdi, using bulgar wheat in place of rice. Husked green gram lentils and bulgar cook in the pressure cooker with peas, cauliflower, potato and onion, tempered with a little ghee, cumin and whole spices. Soft, comforting and filling; serve hot with banana raita or plain yogurt.

55 min

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Spinach and sweet potato casserole

A hearty but light one-pot stew from the book's Low calorie section: sweet potato and chickpeas simmer in grated tomatoes and tomato paste with onion and garlic, spinach is wilted in at the end, and a spoonful of miso (made from soya beans) adds a deep savoury flavour. Uses only a teaspoon of oil. Serve straight away with bread or rice.

60 minVegetarian

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35 min

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65 min

Indian Curries

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Banana and cashew slice

A soft, moist low-calorie slice made without flour, eggs or refined sugar: ripe bananas are blended with sunflower oil, vanilla and cardamom, then cashews, desiccated coconut, oats and grated apple. Baked and cut into wedges, it is naturally sweet and good with tea or in a lunch box.

45 min

Indian Baking

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Farari muthiaFried potato and sago dumplings

Crisp fried farari muthia made from very finely diced potato, crushed roasted peanuts, soaked sago and rajagra (amaranth) flour, seasoned with ginger, chilli, black pepper and a sweet-sour finish. They're crunchy outside and soft inside. Garnish with coriander and fresh coconut and serve hot as a fasting-day snack.

160 min

Indian Snacks & Starters

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Spiced potato canapés

Quick, low-calorie party bites: warm diced potato tossed with chilli, cumin, onion, green chilli and coriander is piled onto thin canapé or water biscuits, topped with sweetened low-fat yogurt and drizzled with mint and onion chutney and tamarind chutney, like a mini chaat. Assemble just before serving so the biscuits stay crisp.

40 min

Indian Snacks & Starters

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Baked methi puri

A low-calorie version of the tea-time puri: wholewheat dough flavoured with fresh fenugreek, cumin, chilli and turmeric is rolled thin and baked until crisp and golden instead of being deep-fried. They keep for a couple of weeks in an airtight tin, ready for snacking with tea.

55 min

Indian Snacks & Starters

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Fruited rice ring

A pretty, low-fat dessert: short-grain rice simmered slowly in semi-skimmed milk with cinnamon until thick and creamy, sweetened and flavoured with orange rind, then pressed into a ring mould over a layer of dried fruit and chilled. Turned out, it shows off a jewelled top. Serve chilled, with a little orange juice spooned over.

75 minDesserts

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Farari jambuMawa and potato dumplings in syrup

The fasting-day gulab jambu: soft balls of mawa (khoya) and mashed potato bound with cassava flour, scented with saffron and cardamom, fried slowly to a deep golden brown and soaked in cardamom syrup with pistachios and almonds. Soak them for 3–4 hours so they turn juicy all the way through. Makes 35 small jambu.

90 min

Indian Indian Sweets

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Cheese and vegetable quiche

A lighter, eggless quiche: a crisp wholemeal pastry case made with soya spread, filled with red and green peppers and mushrooms bound with cottage cheese, soya yogurt and grated soya cheese, and baked until set. Serve hot with a green salad.

65 minBaking

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Baby vegetable pullao

A light, low-calorie pullao from the book's Low calorie section. Basmati rice is cooked with baby carrots, baby corn and fine French beans, whole spices, garlic, ginger and green chilli, using a little semi-skimmed milk for softness and onions browned in the oven instead of deep-fried. Serve hot with the remaining baked onions and masala yogurt.

80 min

Indian Rice & Grains

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Dried fruit compote

A naturally sweet, fat-free fruit compote: dried apples, prunes, apricots, raisins and sultanas soak overnight in apple juice with cinnamon and lemon rind, then simmer gently until plump and glossy. Serve hot or cold, on its own, with yogurt or over porridge.

30 minDesserts

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Farari tasteful chatakoPotato, banana and tomato in yogurt

A cool, creamy farari chatako of boiled potato, ripe banana and tomato folded into beaten yogurt with green chilli, ginger, fresh coconut and sultanas. It's sweet, tangy and gently hot, and ready in minutes once the potatoes are boiled. Serve it as a snack or side on fasting days.

35 min

Indian Snacks & Starters

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Tofu chocolate mousse

A light, low-calorie chocolate mousse with no eggs or cream: silken tofu is blended with banana, tahini dip and a little honey, then grated chocolate is whizzed in for flecks of flavour. It takes five minutes to make; chill in glasses before serving.

10 minDesserts

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Farari sago wadaPotato and sago patties

Crisp, golden sago wada made from mashed potato, sago pearls and cassava flour, seasoned with green chilli, ginger, coarse black pepper and sesame, then rolled in soaked sago so the outside fries into a crunchy, pearly crust. Serve hot with coconut chutney on fasting days. Makes 20.

50 min

Indian Snacks & Starters

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Lebanese date and coconut balls

Soft dates cooked briefly in butter with cardamom, shaped around a fried almond and rolled in desiccated coconut. A simple no-bake sweet that is rich, chewy and naturally sweet, perfect for festive trays and with coffee. Makes about 40.

40 minMiddle Eastern Desserts

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Pilaf with pine nuts and vermicelli

A fragrant Middle Eastern rice pilaf: rice simmered in vegetable stock with onion, garlic, chilli and cumin, then finished with golden vermicelli and pine nuts toasted in butter, sweet currants and fresh parsley. Serve warm with cacık.

60 minMiddle Eastern Rice & Grains

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Mango lassi

A refreshing, lighter mango lassi made with low-fat yogurt: ripe mangoes, yogurt, a little sugar and rose water are blended with water until smooth and frothy, chilled and poured over crushed ice. Perfect on a hot day or with a spicy meal.

10 min

Indian Drinks

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Farari chevdoPotato strip snack mix

The fasting-day version of Gujarati chevdo: fine strips and round crisps of fried potato tossed with fried peanuts, cashews, green chillies, curry leaves and coriander, and seasoned with black pepper, sugar, salt and a touch of citric acid. It's crunchy, peppery, sweet and tangy. Make a big batch, store it airtight and serve it on fasting days with tea. Makes about 1 kg.

150 min

Indian Snacks & Starters

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Savoury herb scones

Light savoury scones made from rice flour and gram flour, flavoured with dried basil, oregano, mustard and black pepper and topped with poppy seeds. Shaped as one round and marked into 8 wedges, they are good warm with soup or salad. The book's recipe uses one egg; to make them eggless, leave it out and add an extra 60 ml soya milk and 1 tsp baking powder.

30 minBaking

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Fruity bean salad

A crunchy, high-fibre and low-calorie salad of boiled sprouted pulses (moth beans, chickpeas, green grams) with apple, orange segments, grapes, radish, salad leaves and spinach, lifted with a little green chilli. A light mint and yogurt dressing goes on just before serving. Serve chilled as a starter or light lunch.

20 min

Indian Salads

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Spinach and coconut soup

A smooth, bright green, dairy-free soup of spinach and onion blended with a little creamed coconut, then simmered with vegetable stock, soya milk and a hint of nutmeg. Cook the spinach only briefly so it keeps its colour. Serve immediately.

25 minSoups

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Mixed sprout pullao

A quick, low-calorie way to use leftover rice: sprouted moth beans and green grams are cooked with garlic, ginger, green chilli, capsicum, spring onions and a few spices over a cumin and asafoetida tempering, then tossed with cooked rice. Served hot with fresh tomato and coriander.

30 min

Indian Rice & Grains

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