Rainbow Tandoori Masala
There is nothing better than heading to the market at 8am on a Friday morning. The market streets are already packed with people, the sunshine presents nature’s wonderful produce from its best side. I often first walk through the market and watch where there are the best looking fruits and vegetables and get inspired from the seasonal highlights. This time those colourful peppers, chilis, courgettes and eggplants grabbed my attention. It’s amazing how there are so many different types, shapes and colours of only one single vegetable. Well, I couldn’t resist and had to buy a bunch of those beauties. I already had the perfect dish in mind.
The dish I thought of was a typical Indian one with lots of different colourful spices, so the perfect match for those beautiful vegetables I bought on the farmers market. Personally, I think it’s very important to buy and eat local – preferably organic – products, on the one hand to support local farmers and on the other hand for ecological reasons. I totally love the atmosphere in the morning on the farmers market, where people seem to be much more relaxed than elsewhere.
I call this dish "Rainbow Tandoori Masala" because of the vegetables and spices huge variety in colour. The infusion of the different spices from the Tandoori Masala add the highlight to the dish. The central idea of this dish comes from the time when I was travelling. Particularly it was inspired from the wonderful vibrant city of Montreal, where I’ve been living for a while some years ago. Montreal sits at the epicentre of one of the most unique cultural enclaves of North America. Old European charm, contemporary art and design, lovely green spaces and parks, lots of galleries, boutiques and museums culminate in Quebec’s marvellous cultural capital. The great range of different cultures, vibes, ideas and tastes coming all together in one place was what inspired me the most. Exactly this convergence is represented in my "Rainbow Tandoori Masala", where all those different colourful spices and vegetables come together in one single dish and harmonise. Personally, this is one of my favourite dishes and reminds me of the wonderful time I had in Montreal, its people and the different cultures I met and got inspired from. I’m very thankful for that.
This "Rainbow Tandoori Masala" dish is the result of this valuable journey with its heartwarming memories, which I want to share with you. This dish is ideal to cook for family and friends, as it is easy to cook in bigger quantities.
Spices add so much flavour and goodness to your dishes. Their outstanding health benefits should be another reason to include them more often into your cooking. That’s why I suggest you making your own Tandoori Masala Spice Blend in a little bit bigger quantity. Without any effort you can easily use the spice blend in future cooking as well.
Tandoori Masala Spice Blend is a mixture of spices traditionally used in the north Indian and Pakistani kitchen. The spices vary from one region to another, but typically include garam masala, garlic, ginger, onion, cayenne pepper and may include other spices as well. Garam masala again is a blend of different ground spices. The word garam refers to “heat” in the Ayurvedic system of medicine, meaning “to heat the body” as these spices elevate body temperature. The composition of garam masala differs regionally, with many recipes across India according to regional and personal taste. The ingredients of the mix are toasted, then ground together. A typical Indian version of garam masala contain: black and white peppercorns, cloves, cinnamon, nutmeg, black and green cardamom pods, bay leaf and cumin. (Source: Ramu Rau, Santha (June 1969). The Cooking of India (Foods of the World)).
Tandoori Masala Spice Blend
Ingredients:
20g / 4 tbsp cumin seeds
15g / 3 tbsp ground turmeric
15g / 3 tbsp paprika
10g / 2 tbsp ground coriander
2 whole cloves
5g / 2 tsp ground ginger
5g / 2 tsp ground cinnamon
5g / 2 tsp ground cardamom
5g / 2 tsp cayenne
5g / 2 tsp fresh ground black paper
3g / 1 /2 nutmeg grated
Note: In an airtight jar, stored in a dark place, it can be kept for about 6 months.
Cayenne: Known for its detoxifying properties it stimulates the circulatory and digestive systems and neutralizes acidity in the body.
Cloves: Garlic can provide some serious health benefits to the circulatory system if consumed in large doses. In fact, it can also function as a protection against certain cancers. Well, we usually don’t consume lots of amounts of garlic, however consumed in small, regular doses garlic still contributes to overall good health. Garlic is low in fat and will help your body to absorb calcium from other sources.
Cumin: Cumin has a slightly nutty flavour and is notably fragrant in whole seed form, rather than grounded. It’s mostly known to be used in Middle Eastern and Indian cuisine where it is celebrated for its taste and its nutritional properties at the same time. Including cumin in your cooking is a fantastic way to get magnesium into your body. Magnesium is helpful for controlling blood pressure as well as essential for optimum heart health. Cumin is also a rich source of iron, which your body needs to carry oxygen to its cells and is known to support the digestive system.
Turmeric: Turmeric has a bitter but warm flavour and is most commonly used to make curry. It has long been used medicinally for its anti-inflammatory properties. In Chinese Traditional Medicine it’s even used to treat depression. Recent research has also shown it to be a strong antioxidant which can help to control cholesterol levels.
Fresh Ginger: Whenever I feel to get a cold I always eat ginger or simply include it into my dishes. Ginger is a real immune-boosting food and most commonly known for its ability to fight colds and flu. It not only adds an aromatic flavour in your cooking, it also has effective anti-inflammatory properties. Alongside a long list of minerals, vitamins B6, E and C are the most prominent vitamins. In Chinese Traditional Medicine ginger is being used for over 2000 years to treat various discomfort.
Well the ingredient list seems long, but this recipe is very simple and easy. Just make sure you prepare and chop up all ingredients needed in advance, as the cooking process moves quiet fast once you have started. Same story for the tandoori masala mixture with another advantage: Once you have mixed up all spices together in a bigger quantity as needed for one recipe, you can easily store the tandoori masala in a an airtight jar for up to six months and use them in future recipes. Well, when you are prepared you’re nearly finished as you only have to through everything into the pan, stir and wait.
Nutritional yeast: With its nutty, almost cheesy flavour nutritional yeast tends to be a good seasoner for vegan recipes. Nutritional yeast is often high in B12, which is an important vitamin that a lot of people are deficient in. 1 tablespoon a day provides you with the recommended daily intake of B12. Nutritional yeast is also a complete protein, contains other B vitamins, is low in fat and sodium, free of sugar and gluten and contains iron. It’s an inactive form of yeast and should not be confused with brewer’s yeast used for raising bread.
Zucchini: In Switzerland, yellow or green zucchini are available fresh from Spring to mid-Fall. The familiar dark green zucchini, the round scalloped patty pan, and other varieties like the pale yellow are all members of the squash family. The optimal purchasing season of zucchini is from July through September. Select small zucchini, which will be younger and more tender. Fresh zucchini is a good source of vitamin A and C. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
Eggplants: There are several varieties available on the Swiss farmers markets. The most common variety has a deep purple colour. Other varieties include the round violet-colored variety from Italy, which has a very white flesh, and the small white eggplants, which are originally from Asia. The optimal season to purchase eggplants reaches from August to September, where this vegetable can be bought at its very best quality. Look for firm, but not hard texture. Smaller eggplants will almost always be the least bitter in flavour. Like many other vegetables they are a great source of dietary fibre which aids in digestion. Since eggplants contain almost no fat or cholesterol, it’s a very healthy food for people trying to lose weight due to its fibre content which is very filling. Additionally eggplants are also a great source of antioxidants. Having high levels of antioxidants in your body will protect the organ system in your body from harmful infections and diseases, including cancer and heart disease. They also contain vitamin C, which is a key part of the immune system which stimulates the production and activity of white blood cells. The list of benefits can go on and on. Eggplants are also wonderful sources of phytonutrients, which have long been known as boosters for cognitive activity and general mental health – so to speak as a “brain food” – whereas they increase blood flow to the brain for boosted power of memory.
Bell Peppers: Bell peppers range in color from pale to dark green, then from yellow to orange to red. Some peppers range from green to purple to brown to almost black. The flavors can vary from bland to sweet to bittersweet. Bright red or orange peppers are more mature fruits. They will have a sweeter flavor and higher nutrient content. Green and purple peppers are immature and have a more bitter taste. Always try to purchase peppers grown in your region. Although bell peppers are available year-around, the best quality and freshest flavors occur from July through October. Look for firm peppers with richly colored, shiny skin. The sweet pepper is one of the most nutritious vegetables. They are an excellent source of vitamin C – up to 10 times more than lemons. They also contain significant quantities of vitamin A and Vitamin B, along with calcium, phosphorous, iron, thiamine, riboflavin and niacin.
Chickpeas: Chickpeas are high in protein, fibre and iron. Chickpeas are great for digestive health, consuming a small amount each day can also lower levels of bad cholesterol and improve heart health. With its complex and valuable antioxidant composition provides a serious boost of goodness.
Coconut milk: I’m in love with coconut, even more with the creamy milk made from the flesh of the coconut. Coconut milk is an amazing alternative for diary and very nutritious at the same time. It contains a whole fortune of vitamins such as B, C and E. Additionally this treasure is rich in iron, phosphorus, potassium and magnesium. I usually use coconut milk to soften and to increase the creaminess and thickness of a dish.
Rainbow Tandoori Masala
Ingredients:
1 tbsp coconut oil
1 shallot, diced
1 big clove fresh garlic, minced
10g fresh ginger, minced
1 small chilli, finely chopped (optional)
1 1/2 tbsp Tandoori Masala Spice Blend
1/2 tsp fine-grain sea salt, add more if needed
800-900g diced fresh tomatoes with their juices (or 2 cans diced or whole peeled tomatoes)
400g cooked chickpeas (or 1 can organic chickpeas), drained and rinsed
2 medium zucchini, diced
1 eggplant, diced (250g)
2-4 mini bell peppers (200g)
1 1/2 tbsp nutritional yeast
Splash of coconut milk
For serving:
200g uncooked basmati rice
Fresh cilantro
Fresh lemon juice
(Serves 4; Preparation Time: 20-30min; Cooking Time: 30min)
Heat the oil over medium heat in a large saucepan. Check if a drop of water fizzles when dropping onto the pan. If so, add the shallot, garlic, ginger and (chilli: optional). Cook for a few minutes. Add the prepared tandoori masala mixture and salt, cook for another 2 minutes.
Add the diced tomatoes and their juices and stir everything well with a wooden spoon. Raise heat a bit more, add nutritional yeast, chickpeas, zucchini, eggplant and bell peppers and simmer mixture for about 10 minutes or more. During this time mixture can thicken, vegetables cook and flavours develop. When vegetables are cooked and mixture seems thickened, add a splash of coconut milk to smoothen everything a bit (optional). If you want it to be even thicker, add some more nutritional yeast. Add additional salt to taste and vary the spice of your dish with extra Tandoori Masala Spice Blend if too mild.
Meanwhile cook basmati rice if preferred on the side. Serve rice beneath or on the side. Decorate with chopped cilantro, some freshly squeezed lemon juice and here it is: our freshly made "Rainbow Tandoori Masala".
Grab your fork, smile and enjoy!
Thanks to the lovely ladies from Family "Vollenweider Gemüsebau Nigelsee" at the farmers market for their helping hand and lovely presentation of their products, which made taking photographs much easier. Their vegetables are simply beautiful and very tasty!