Fork and Beans

Health begins in the Kitchen

Healthy pumpkin and tofu coconut curry

This low-cal vegetarian curry is packed with tofu, pumpkin and green beans to prove you can eat hearty yet healthy dinners. Ingredients 1 large onion, chopped2 garlic cloves, crushed1 tbsp finely grated fresh ginger2 long fresh red chillies, deseeded, chopped2 tsp curry powder2 tsp macadamia oil350g firm tofu, cut into cubes12 fresh curry leaves, plus extra, fried, to serve300ml reduced-fat coconut milk300ml salt-reduced vegetable...

Tandoori-style chicken

It doesn't get more classic than tandoori chicken, and this recipe is one you'll want to cook again and again. INGREDIENTS 8 skinless chicken thighs or legs (bone in)Juice of 1 lemon, plus lemon wedges to serve50g unsalted butter, meltedPinch of Kashmiri chilli powder (from Indian food shops) or paprika1 tsp each chaat masala (optional – from Indian food shops) and ground fenugreek TANDOORI MARINADE Juice of 1 lemon1/2 cup (140g) thick...

Dal Baati Churma- Rajasthani Recipe

This meal is a mainstay from wartime in the western state of Rajasthan, and while it might take a while to make, the end result is well worth it. Dal (lentils) is a staple of the vegetarian diet, and in this dish, chana dal (split Bengal gram), tuvar dal (arhar) and urad dal (black lentils) are mixed into tomatoes, onions and garlic, and spiced with bay leaves, cloves, cumin seeds, turmeric, garam masala and more Indian spices....

Butter Chicken Meatballs

Ingredients 1-1/2 pounds ground chicken or turkey1 large egg, lightly beaten1/2 cup soft bread crumbs1 teaspoon garam masala1/2 teaspoon tandoori masala seasoning1/2 teaspoon salt1/4 teaspoon cayenne pepper3 tablespoons minced fresh cilantro, divided1 jar (14.1 ounces) butter chicken sauce Directions Combine the first 7 ingredients plus 2 tablespoons cilantro; mix lightly but thoroughly. With wet hands, shape into 1-in. balls. Place meatballs...

Kidney Transplant – Common Myths & Facts about Transplantation

Transplantation is a treatment, not a cure. A kidney is an organ that filters waste from the blood and other fluids, and thereby removes it from the body in the form of urine. When the kidney stops working, waste builds up in the body. This accumulated waste can cause total kidney failure. People with kidney failure usually undergo a treatment called Dialysis, or a kidney transplant. Kidney transplantation is organ transplantation, also known...

Strawberry Raita ( side dish)

Strawberry Raita is delicious ,cool and refreshing fruit-based flavorful yogurt dish which is served as a side dish Strawberry Raita is a delicious ,cool and refreshing fruit-based flavorful yogurt dish which is served as a side dish. This raita has all the juicy tang and sweetness from the luscious strawberry chunks. What is Raita? Raitas are Indian style mildly spiced yogurt based dips made by adding fruits and vegetables in chilled...

Roasted Cauliflower and Chickpeas

Ingredients  ▢1 large head of cauliflower, trimmed and separated into florets▢2 cups cooked or canned chickpeas, drained if canned▢2 tsp coriander powder▢2 tsp garam masala ▢½ tsp onion powder▢½ tsp ginger powder▢½ tsp garlic powder▢½ tsp turmeric▢½ tsp red chili powder▢2 tbsp avocado or olive oil▢Salt and ground black pepper to taste▢5 spring onions or scallions, green and white parts...

Masoor dal

Ingredients  ▢1 cup whole masoor dal (brown lentils)▢2 tsp coconut oil (divided)▢1 large onion (finely chopped, divided)▢4 cloves garlic (peeled and left whole)▢2 tbsp coriander seeds▢1 tbsp sesame seeds▢2 tsp poppy seeds▢1 dry red chili pepper (optional, you can skip if sensitive to heat and if the garam masala you use has...

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch. Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary. Ingredients ½ cup packed fresh basil leaves¼ cup extra-virgin olive oil3 tablespoons red-wine vinegar1 tablespoon finely chopped shallot2 teaspoons Dijon mustard1 teaspoon honey¼ teaspoon salt¼...

SOYA KEEMA PAV – DHABA STYLE RECIPE

Soya keema pav – Dhaba style recipe –  Keema means minced meat. The texture of the cooked soya granules in spices and masala imitates the texture of minced meat. Its very filling and perfect to scoop up with butter toasted bread. The main thing about this recipe is to cut the veggies like onion and tomato as fine as possible so big bits do not end up in the final dish Here is the step by step illustration of how to make Soya Keema Pav...

Indian Rice and Carrot Pudding

Ingredients 3-1/2 cups 1% milk1 cup shredded carrots1/2 cup uncooked basmati rice, washed and drained3/4 teaspoon ground cardamom1/2 teaspoon ground cinnamon1/4 teaspoon ground ginger1/4 cup unsalted pistachios, chopped, divided1/2 cup agave nectar1/3 cup raisins1/4 teaspoon rose water, optional Directions Combine milk, carrots, rice, cardamom, cinnamon and ginger in a 4-qt. slow cooker. Stir in half the chopped pistachios. Cook, covered, on...

Egg Roll Noodle Bowl

Ingredients 1 tablespoon sesame oil1/2 pound ground pork1 tablespoon soy sauce1 garlic clove, minced1 teaspoon ground ginger1/2 teaspoon salt1/4 teaspoon ground turmeric1/4 teaspoon pepper6 cups shredded cabbage (about 1 small head)2 large carrots, shredded (about 2 cups)4 ounces rice noodles3 green onions, thinly slicedAdditional soy sauce, optional Directions In a large cast-iron or other heavy skillet, heat oil over medium-high heat; cook...

Parmesan Chicken with Lemon Rice

Ingredients 2 cups reduced-sodium chicken broth2 tablespoons lemon juice1 cup uncooked long grain rice1/2 cup chopped onion1 large egg2 tablespoons fat-free milk3/4 cup panko bread crumbs2/3 cup grated Parmesan cheese, divided1 teaspoon dried oregano1 pound boneless skinless chicken breasts2 tablespoons olive oil1 cup frozen peas (about 4 ounces), thawed1/4 teaspoon grated lemon zestFreshly ground pepper, optional Directions In a saucepan,...

Tandoori Chicken

Ingredients 1-1/2 cups plain Greek yogurt3 chipotle peppers in adobo sauce, minced1 tablespoon minced fresh gingerroot1 tablespoon minced garlic1 teaspoon paprika1 teaspoon cinnamon1 teaspoon salt3/4 teaspoon fennel seed3/4 teaspoon ground fenugreek1/2 teaspoon ground turmeric1/2 teaspoon ground coriander1/4 teaspoon ground cloves1/4 teaspoon pepper6 bone-in chicken thighs (about 2 pounds) HONEY-LIME SAUCE:2 tablespoons water2 teaspoons honey3...