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SsambapRice wrapped in leaves

Ssambap means wrapped rice, and in Korean homes it is the lazy, happy dinner of high summer, when the garden is full of lettuce and perilla: a basket of leaves, a bowl of rice and a pot of thick ssamjang go on the table and everyone builds little parcels. Steamed cabbage leaves are added in winter. It is a light meal of about 360 kcal, with roughly 10 g of protein a portion from the rice, doenjang and walnuts, so it is not a high-protein dish. The usual mistake is overfilling the leaf; a parcel should be one bite, so use a small spoon of rice. Most gochujang contains wheat, so it isn't gluten free. Chef's tip: lay a perilla leaf on top of the lettuce before adding rice; its minty, anise flavour lifts every mouthful.

40 minKoreanRice & GrainsVegan
by KrazyBadal 0 views

BoribapBarley rice with vegetables

Boribap was once the rice of the poor in Jeolla's farming villages; now Seoulites drive out to the hills on summer weekends to eat it in restaurants that set down a big bowl of steamed barley rice and a ring of seasoned vegetables to mix in yourself. This home version is built for protein: soybean sprouts, spinach and radish namul, plus a thick tofu and doenjang sauce (gang-doenjang), give about 23 g of protein a bowl, from tofu, soybean sprouts, doenjang and the barley. The classic mistake with soybean sprouts is lifting the lid while they cook, which leaves a raw, beany smell; keep it shut. Soak the barley for at least 1 hour before cooking. Most gochujang contains wheat, so this is not gluten free. Chef's tip: mix the bowl with a spoon rather than chopsticks, pressing the rice against the side so every grain is coated in sauce and sesame oil.

70 minKoreanRice & GrainsVegan
by KrazyBadal 0 views

Pa muchimSpring onion salad

Pa muchim is the tangle of sharp, spicy spring onion that arrives with barbecue in restaurants all over Korea, from Seoul to Busan, and it is just as good at home beside grilled tofu, mushrooms or a rice bowl. Spring onion is shredded into long, thin threads, rinsed in cold water to tame its bite, then dressed at the last moment with chilli flakes, vinegar, soy, sugar and sesame. It is a light, vegan side with about 2 g of protein per portion. The common mistake is dressing it too early: after 10 minutes the onion wilts and weeps. Chef's tip: soak the shredded onion in iced water for 10 minutes before dressing; it curls, crisps and loses its harsh raw heat.

10 minKoreanSidesVeganSpicy
by KrazyBadal 0 views

DalithoyMild toor dal with mustard

Dalithoy is the comfort dal of Konkani-speaking families in Goa, Mangalore and Udupi, eaten almost daily at lunch with red rice, and the first thing many make for someone recovering from illness. It is deliberately simple: toor dal cooked very soft with ginger and green chilli, thinned to a pourable soup and finished with coconut oil, mustard seeds, curry leaves and a good pinch of asafoetida. A portion gives about 19 g of protein from the toor dal, or about 23 g with a plate of rice, for about 330 kcal. With a pressure cooker it is on the table in half an hour. The most common mistake is skimping on the asafoetida or burning it: it is the main flavour here, so add it off the heat at the end of the tempering. Chef's tip: whisk the cooked dal until it is completely smooth before thinning it; dalithoy should be silky, with no whole grains left.

30 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Fruit custard (Indian chilled vanilla custard with fruit)

All over India, fruit custard is the dessert that turns up at birthday parties, Sunday lunches and wedding buffets, and in summer it is made by the bowlful to sit in the fridge. It is a pale yellow, spoonably thick vanilla custard, chilled until cold and then loaded with chopped banana, apple, grapes, pomegranate and mango or chikoo when they are in season. Serve it on its own in glasses, or next to warm gulab jamun at a party. This version uses eggless custard powder, which is simply cornflour with vanilla flavouring and a yellow colour: the cornflour thickens the hot milk and sets it softly as it cools, doing the work that yolks do in a French crème anglaise, so the custard is naturally egg-free. Check the label says egg-free; the usual powders are just starch, flavour and colour. Chef's tip: add the fruit only when the custard is fully cold and just before serving; stirring banana and apple into warm custard is the common mistake that turns it watery and brown.

85 minIndianDessertsGluten free
by KrazyBadal 0 views

Chamnamul muchimDressed wild parsley

Chamnamul, a mild, celery-scented wild parsley, fills Korean markets in spring, and this simple namul is one of the banchan that turns up on home tables and in bibimbap bowls from March to May. The stems are blanched for seconds, then dressed by hand with garlic, sesame oil and toasted sesame so the herb stays bright and crunchy. It is a light side with about 3 g of protein per portion; pair it with tofu, eggs or a bean stew for a full meal. The common mistake is over-blanching: chamnamul goes limp and grey in under a minute. If you can't find it, use the tender tops of flat-leaf parsley mixed with pea shoots. Chef's tip: season with salt first and the sesame oil last, so the salt reaches the leaves instead of sliding off the oil.

15 minKoreanSidesVeganGluten free
by KrazyBadal 0 views

Miyeok oi naenggukChilled seaweed and cucumber soup

On the hottest days of a Korean summer, from Seoul apartments to farmhouses in Jeolla, this icy cold soup comes to the table with rice and spicy side dishes to cool everyone down. Soft wakame and crunchy cucumber float in a clear, tangy broth of vinegar, a little sugar and soup soy sauce, often with ice cubes bobbing on top. It is very light, with about 2 g of protein per portion, so serve it beside tofu or egg dishes. The common mistake is leaving the dried wakame to soak too long: it swells hugely and turns mushy. Ten minutes is enough. Chef's tip: season the broth slightly stronger than tastes right, because the ice you add at the end will dilute it.

15 minKoreanSoupsVegan
by KrazyBadal 0 views

팥빙수 (Patbingsu, Korean red bean shaved ice)

Patbingsu is the great Korean summer dessert, eaten nationwide from the start of the rainy season until autumn, usually shared from one big bowl in a café after lunch or on a hot evening. Under the mound of milk ice sits the heart of it: sweet, soft red beans cooked until they almost melt, with chewy little rice cakes dusted in roasted soybean powder and a thread of condensed milk. Fluffy, creamy and earthy-sweet. There are no eggs anywhere: the ice is milk and condensed milk frozen in a thin layer, and the condensed milk's sugar keeps the crystals fine so the shavings are soft and snowy rather than crunchy, while the beans thicken with their own starch. Make the beans and the ice a day ahead. Chef's tip: freeze the milk thin in a flat tray and scrape it with a fork; the common mistake is freezing it in a deep tub, which sets too hard to shave.

400 minKoreanDessertsGluten free
by KrazyBadal 0 views

Gil-e-firdaus (Hyderabadi bottle gourd and rice pudding)

The name means 'clay of paradise', and gil-e-firdaus belongs to the grand dessert tables of Hyderabad, served at weddings, at Eid and during Ramadan iftars alongside double ka meetha. Grated bottle gourd (lauki) is softened in ghee, then cooked in milk with coarsely ground rice and crumbled khoya until thick, pale green and fragrant with cardamom and rose water. It's thicker than a kheer, creamy and gently grainy, with soft strands of gourd and plenty of almonds and pistachios. Serve it warm in winter or chilled in summer, in small bowls. It is naturally egg-free: the ground rice and khoya do the thickening, giving it the richness a custard would. Chef's tip: squeeze the grated gourd well and add the sugar only once the rice is cooked; sugar added too early is the common mistake that stops the rice softening and leaves the pudding runny.

75 minIndianIndian SweetsGluten free
by KrazyBadal 0 views

Bhaja muger dalRoasted moong dal with ginger

Bengali households in Kolkata make bhaja muger dal on winter weekdays, and it is a fixture of the vegetarian bhog served at Durga Puja and Saraswati Puja. The moong is dry-roasted in a heavy pan until it smells nutty, then cooked soft with ginger and green peas and finished with ghee, bay leaf and a whisper of sugar. The roasting gives it a toasty, almost sweet depth that plain moong dal never has. A portion gives about 21 g of protein from the moong and peas, for about 360 kcal. Serve it with rice and a fried vegetable such as begun bhaja. The most common mistake is roasting over too high a heat: the outside browns while the inside stays raw, and the dal tastes burnt and never softens evenly. Chef's tip: roast only until the dal is a couple of shades darker, pale gold, and you can smell it from the next room; stop the moment you see the first brown spots.

45 minIndianCurriesGluten free
by KrazyBadal 0 views

Ghanta tarkariMixed vegetables with dried peas

Ghanta is the Odia one-pot of everything the winter market offers, cooked in Bhubaneswar and Cuttack homes for festival days and pujas, and in a similar form in the temple kitchens at Puri. Pumpkin, raw banana, sweet potato, aubergine and beans are cooked with soaked dried peas and chana dal until the pulses thicken it into a soft, chunky stew, seasoned with ginger, cumin and a light panch phoron tempering. A portion gives about 20 g of protein from the dried peas, chana dal and vegetables. The dried peas and chana dal need 8 hours of soaking first (overnight), which is not counted in the times. The most common mistake is adding all the vegetables at once: pumpkin melts to mush while the raw banana is still hard, so add them in two stages. Chef's tip: grind the ginger and cumin with a little water to a fresh paste rather than using powder; it is what gives ghanta its clean, warm flavour.

60 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Bhapa doi (Bengali steamed sweet yogurt)

Bhapa doi means steamed yogurt, and it's the dessert Kolkata households make when there's no time to visit the sweet shop for mishti doi. It's especially popular on Jamai Shashthi and at Poila Baisakh, the Bengali New Year, but it appears at Sunday lunches all year. Thick hung yogurt is mixed with condensed milk and a little milk, scented with cardamom, then gently steamed until it sets like a soft cheesecake without a crust. Chilled, it's dense, smooth and tangy-sweet. Serve it plain in small bowls, topped with pistachios, or with ripe mango in summer. There is no egg here: the milk proteins in the yogurt and condensed milk set with gentle heat, just as eggs would set a baked custard, and the condensed milk adds body and sweetness. Chef's tip: steam it on a low, gentle simmer; the common mistake is a fierce boil, which makes the yogurt weep whey and turn grainy.

285 minIndianIndian SweetsGluten free
by KrazyBadal 0 views

Palada payasam (Kerala rice-flake milk pudding)

No Onam sadya in Kerala feels finished without palada, ladled onto the banana leaf near the end of the feast, often after a darker jaggery payasam. Thin flakes of rice (ada) are cooked for a long time in milk and sugar, and as the milk reduces the sugar caramelises very slightly, turning the whole pot a soft blush pink. The result is creamy and gently chewy, with a taste like warm toffee milk. It is served warm or at room temperature, sometimes mopped up with a crisp pappadam crushed into it, the way Keralites eat it at weddings. It is naturally egg-free: the starch from the rice flakes and the slow reduction of the milk thicken it, with no custard at all. Use ready-made rice ada from an Indian shop. Chef's tip: the pink colour only comes with patience; keep the heat low and steady and keep stirring, because rushing it on a high flame scorches the milk and turns it brown and bitter.

95 minIndianIndian SweetsGluten free
by KrazyBadal 0 views

Beoseot deulkkae tangMushroom and perilla seed soup

This creamy, nutty soup is cooked in Korean homes and temple-style restaurants all through autumn and winter, when the first wild mushrooms arrive and people want something warming and gentle. Ground perilla seeds and a spoon of glutinous rice flour turn a plain broth thick and pale, with mixed mushrooms and soft tofu simmered through it. With the perilla and a block of firm tofu, a bowl gives about 24 g of protein, making it a proper main course with rice. The most common mistake is adding the perilla powder too early and boiling it hard, which makes the soup gritty and bitter; stir it in near the end. Chef's tip: buy perilla seed powder that has been skinned (it is paler), for the smoothest, creamiest soup.

30 minKoreanSoupsVegan
by KrazyBadal 0 views

Elaneer payasam (Kerala tender-coconut milk pudding)

In Kerala, where green coconuts are sold by the roadside all summer, elaneer payasam is the cool, delicate cousin of the hot temple payasams. It turns up at Vishu lunches and summer weddings, and on any hot afternoon when someone has opened a few tender coconuts. Milk is boiled down until creamy and faintly caramel, sweetened, chilled, and only then mixed with slippery spoonfuls of young coconut flesh and a little of its water, so the coconut stays fresh and floral rather than cooked. The pudding is pourable, silky and cold, with soft white strands of coconut through it; serve it in small glasses after a meal or alongside banana chips. It is naturally egg-free: the long reduction of the milk, helped by a little condensed milk, gives the body that a custard would get from yolks. Chef's tip: the common mistake is stirring the coconut water into hot milk, which can make it split and taste sour; let the milk cool completely first.

165 minIndianIndian SweetsGluten free
by KrazyBadal 0 views

Chana ghassiBlack chickpea coconut curry

Chana ghassi is a Mangalorean and Udupi favourite, cooked for Sunday breakfast with soft neer dosa or for a weekday lunch over boiled rice. Small black chickpeas are simmered until tender and then cooked in a russet gravy of coconut and spices roasted in coconut oil, sharpened with tamarind and finished with fried onion and curry leaves. A portion gives about 21 g of protein, mostly from the black chickpeas with a little from the coconut. The chickpeas need 8 hours of soaking first (overnight is easiest), which is not counted in the times. The most common mistake is under-roasting the coconut and spices: the gravy then tastes raw and flat instead of deep and toasty. Chef's tip: roast the dried chillies, coriander and fenugreek first and the coconut last, until it turns an even reddish brown; grind it with a little of the chickpea cooking water for the smoothest gravy.

65 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Paal kozhukattai (rice dumplings in sweet coconut milk)

Paal kozhukattai is made in Tamil Nadu homes for Vinayaka Chaturthi and on rainy evenings when something warm and sweet is wanted. Tiny pearls of rice-flour dough are cooked in thin coconut milk until they float and turn glossy, then the pot is sweetened with jaggery and finished with thick coconut milk and cardamom. The dumplings are soft and chewy, the liquid creamy and caramel-coloured, and the whole thing is served warm in small bowls, or at room temperature as part of a festival offering. It is naturally egg-free and vegan: the rice flour, scalded with boiling water, holds the dumplings together, and its starch thickens the coconut milk as they cook. Chef's tip: once the thick coconut milk goes in, keep it below a boil; boiling it hard is the common mistake that splits the coconut milk and makes it oily.

50 minIndianIndian SweetsVeganGluten free
by KrazyBadal 0 views

Daegu jiriClear cod soup

In Busan and the fishing towns along Korea's south coast, daegu jiri is the clear, unspicy cod soup that people order in winter, and famously the morning after a long night out. Chunks of cod simmer in an anchovy and kelp broth with soft radish, tofu and garlic, then a big handful of minari (water dropwort) goes in at the end for a fresh, peppery lift. It tastes clean and gently savoury, with about 32 g of protein a bowl from the cod and tofu. The common mistake is stirring after the fish goes in, which breaks it into shreds; just shake the pot. Chef's tip: let the radish simmer in the broth first until it turns translucent, because it gives the soup its sweetness.

45 minKoreanSoups
by KrazyBadal 0 views

Kharvas (steamed milk-and-curd pudding, home method)

Kharvas is a festive treat in Maharashtra and Gujarat, traditionally made from the first milk a cow gives after calving, which sets into a wobbly pudding when steamed. That milk is hard to find in cities, so home cooks in Pune and Mumbai make a version with ordinary milk, curd and condensed milk, and that is the method here. It is steamed until it sets into a soft, sliceable square with a slightly springy texture, coloured with saffron and lightly sweetened with jaggery, with a hint of nutmeg. Families serve it at room temperature or cold as a teatime sweet, especially in the monsoon and around Ganesh Chaturthi. There is no egg: the curd and condensed milk proteins set on steaming the way colostrum does, and the condensed milk gives body and binds it. Chef's tip: whisk the mixture until completely smooth and strain it, because lumps of curd are the common mistake that leaves holes and a grainy set.

160 minIndianIndian SweetsGluten free
by KrazyBadal 0 views

Aamras (spiced mango pulp)

When Kesar mangoes reach Ahmedabad and Alphonsos reach Pune in April and May, aamras appears at almost every summer lunch in Gujarat and Maharashtra. It's simply ripe mango pulp, thick and silky, with a pinch of dry ginger to help digestion, a little cardamom and sometimes a spoon of sugar if the fruit isn't sweet enough. It's eaten as part of the meal rather than after it, scooped up with hot puris, alongside a potato sabzi and dal; in Maharashtra it's also served at Akshaya Tritiya and Gudi Padwa. Spoon it out chilled in bowls, or offer it to children by itself. It is naturally egg-free and vegan: the mango's own thick pulp gives all the body, so nothing needs to bind or set it. Chef's tip: use only soft, fragrant, fully ripe mangoes and press the pulp through a sieve if they are fibrous; under-ripe fruit is the common mistake that makes aamras sour and thin.

15 minIndianIndian SweetsVeganGluten free
by KrazyBadal 0 views

Gongura pappuLentils with sour roselle leaves

In Guntur, Vijayawada and across Telangana, gongura pappu is the everyday lunch dal that people who move away miss most: toor dal cooked soft with handfuls of sour roselle leaves, which melt into a tangy, olive-green purée, then finished with a sizzling tempering of garlic and dried red chillies. It is eaten mixed into hot rice with a spoon of ghee or oil and a crisp papad. A portion gives about 20 g of protein, almost all from the toor dal, and about 23 g with a plate of rice. Gongura is sold in Indian grocers in bunches; you need only the leaves. The most common mistake is cooking the leaves in an aluminium or iron pan: their acid reacts with the metal and the dal turns dark and tastes metallic, so use a steel or enamelled pot. Chef's tip: mash the dal and wilted leaves together hard with a whisk or wooden masher before tempering; a smooth, creamy pappu carries the sourness evenly instead of in stringy patches.

45 minIndianCurriesVeganGluten freeSpicy
by KrazyBadal 0 views

Methi dalLentils with fenugreek leaves

In Punjab, Rajasthan and Delhi homes, methi dal arrives in late autumn and winter, when bunches of fresh fenugreek are cheap and fragrant at every vegetable cart. The leaves are stirred into a pot of soft toor and moong dal, where their gentle bitterness balances the earthy lentils, and a cumin and garlic tadka goes over the top. It is a light everyday dinner with phulka or rice. A portion gives about 21 g of protein from the two dals, for about 350 kcal. The most common mistake is cooking the leaves for too long or chopping in the thick stems, which makes the dal bitter and stringy: use only leaves and tender tips and add them for the last few minutes. Chef's tip: toss the chopped leaves with a pinch of salt, leave them for 10 minutes and squeeze out the green juice; it takes the harsh edge off the bitterness without losing the flavour.

45 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Avarekalu saaruField bean and coconut curry

When the avarekai (hyacinth bean) season comes to Bengaluru and Mysuru in December and January, the city celebrates with a whole street festival of avarekalu dishes, and this thin, fragrant saaru is the one cooked at home for lunch with ragi mudde or rice. The tender beans, popped out of their pods, are simmered in a gravy of coconut, roasted spices and a little tamarind and jaggery. Fresh beans are watery, so a portion gives about 12 g of protein, from the beans, a little toor dal and the coconut; that is why it is not tagged High protein. Frozen shelled avarekalu from Indian grocers works well out of season. The most common mistake is undercooking the beans: like all hyacinth beans they must be cooked until completely soft, never eaten raw or half-cooked. Chef's tip: for the classic hitikida flavour, soak the shelled beans in warm water for 30 minutes and squeeze each one out of its skin; it takes time but gives a creamier, sweeter saaru.

50 minIndianCurriesVeganGluten free
by KrazyBadal 0 views

Gamja gukPotato and onion soup

Gamja guk is the plain, comforting potato soup that Korean mothers make on busy mornings and quiet evenings all year round, served with rice and kimchi. Thin slices of potato and onion simmer in a clear broth until soft, finished with spring onion and a little garlic. Most homes use an anchovy and kelp stock; this is the vegetarian version, with kelp and dried shiitake. It is mild and soothing, with about 4 g of protein per bowl; crack an egg into the pot at the end, or serve tofu alongside, for more. The common mistake is cutting the potatoes too thick, so the outside crumbles before the middle is cooked; slice them evenly, about 5 mm. Chef's tip: soak the sliced potato in cold water for 5 minutes to rinse away surface starch and keep the broth clear.

30 minKoreanSoupsVegan
by KrazyBadal 0 views

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