Oil Free Indian Cooking

Live Online Cookery Class - Oil Free Indian Cooking

The Event

Join nutritionist Rohini Bajekal and her mother, Dr Nitu, for an introduction to oil-free Indian cooking that doesn’t compromise on flavour....

You’ll learn:

• How to make a hearty Dal, Tomato & Onion Yellow Mung Dal, Tofu Vegetable Rice, Soy Balsamic Aubergine and kosambari – a typical South Indian salad.
• How to dry roast spices for an oil-free tadka (traditional Indian seasoning for dishes), or tempering without oil
• How to create delicious and healthy Indian dishes without oil or animal products
• The benefits of a whole foods plant-based diet and how to prioritise legumes in your diet

This class would be especially useful for anyone with health conditions such as Type 2 diabetes who is looking to improve their diet and lifestyle. 

About Rohini

Outside of running her own nutrition practice, Rohini Bajekal is an Advisory Board Member and Nutritionist for Plant-Based Health Professionals UK, a Community Interest Group dedicated to the promotion of a whole foods plant-based diet for optimal health and wellbeing. Rohini is also Brand Manager for Women for Women’s Health UK, a voluntary service set up to empower women of all ages to make lifestyle choices that will help improve their own health as well as that of their families. Rohini loves sharing the benefits of eating more plants and working with others to create delicious food, posting nutrition tips and recipes every day on Instagram @rohinibajekal

Rohini Bajekal: MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM/ BSLM, Nutritionist and International Board-Certified Lifestyle Medicine Professional
www.rohinibajekal.com

About Dr Nitu

Dr Nitu Bajekal is a consultant obstetrician and gynaecologist for 20 years on the NHS with over 35 years of clinical experience in women’s health. She is also one of the first US board-certified Lifestyle Medicine Physicians in the UK. She is the founder of Women for Women's Health, a voluntary service set up in 2014 to educate and empower women to make dietary and lifestyle choices to help improve their own and their families’ health. Dr Nitu is passionate about educating the public and doctors about women’s health, plant based nutrition and lifestyle medicine, as she firmly believes these go hand in hand.

Dr Nitu Bajekal: MD FCOG Dip IBLM, Consultant Obstetrician and Gynaecologist and Ambassador for Made in Hackney. Follow @drnitubajekal on Instagram for recipes and tips on nutrition and women’s health with many more free resources at www.nitubajekal.com

Fee: Suggested donation £20 but any donation amounts accepted. This money will be used to help fund our FREE COVID19 emergency meal service and keep our charity going at this difficult time.  

INGREDIENTS LIST

TOMATO & ONION YELLOW MUNG DAL
Serves 4

• 2 cups of dried mung lentils, rinsed and drained (split yellow peas/ petite yellow peas) 
• 2 green chillies, slit 
• 1 onion, chopped finely 
• 3 fresh tomatoes, diced 
• 5 inches inch fresh ginger, diced finely
• 3 garlic cloves, grated or crushed and chopped finely 
• 1 teaspoon turmeric 
• Pinch of black pepper 
• Pinch of asafoetida (hing) – this is optional 
• 2 teaspoons black mustard seeds 
• A few curry leaves (fresh or dried – available in Indian stores) 
• 2 big handfuls of spinach leaves, chopped (use frozen if needed) 
• Bunch of coriander, chopped including stems  
• Juice of 1 lemon

SOY BALSAMIC AUBERGINE
Serves 4

• 1 medium aubergine, sliced into long 2-3 inch slender slices 
• 1 teaspoon cumin powder 
• 1 teaspoon turmeric powder 
• 1 teaspoon red chilli flakes 
• Pinch of asafoetida (hing) 
• 2 tablespoons soya sauce (low sodium) 
• 2 tablespoons balsamic vinegar 

TOFU VEGETABLE RICE
Serves 4
YOU WILL IDEALLY NEED TO COOK THE BROWN RICE THE DAY BEFORE:
1.5 cups brown rice
3 cups water

METHOD:
1. Thoroughly rinse the brown rice in a sieve.
2. Put the washed rice and water in a pan on the stove, bring to the boil and then lower to simmer.
3. Cook for around 20-25 minutes with the lid on on low heat, checking occasionally.
4. Cool and then refrigerate.

****************

• 3 cups of cooked brown rice (any rice will work - wild or black or red rice are even 
  more healthy) - soak rice for a few hours and rinse thoroughly to avoid any risk of
  arsenic contamination.
• 2 cups (about 250 g) of mixed frozen or fresh veg (beans, peas, carrots, corn)
• 1 block of tofu (250g) cut into small 1 cm cubes
• 1 tablespoon of dried basil
• 1 large red onion, diced
• 6 medium sized cloves of garlic, crushed and chopped finely
• 3 green chillies, chopped finely
• 2 tablespoons of tomato ketchup or sriracha sauce if you prefer spicy
• 3-4 tablespoons of soya sauce (I use a low sodium version)
• Salt to taste, need very little as soya sauce is salty
• Fresh basil leaves, chopped finely

Kosambari salad (South Indian Salad with Pulses)
Serves 2-4

• 1 small cucumber, chopped finely
• 1 medium sized tomato, chopped finely
• 1/2 green chilli (deseeded if you do not like heat), chopped very finely
• 1 small carrot, finely grated
• A handful of sprouted mung beans
• Juice of half a lemon
• A dash of sea salt (optional)
• A couple of sprigs of fresh coriander leaves, chopped finely as a garnish

EQUIPMENT LIST  

• Sieve to wash the rice
• One medium saucepan with lid for the rice
• One medium saucepan with lid for the aubergine
• Large deep heated pan for the dal
• Medium Sized Bowl for salad
• Kettle or extra pan to boil water
• Medium sized pot for the dal
• Fork for rice
• Teaspoon, tablespoon and cup measures
• Wooden utensils – spoon
• Knife for chopping vegetables
• Ladle
• A few teaspoons
• Can opener (if not cooking lentils from scratch)
• Chopping board
• Grater
• Citrus Press (for the lemon juice) - optional
• Large knife

Refunds: we require a minimum of 24 hours' notice for any cancellations or transfers once you have booked onto a class.

For information: info@madeinhackney.org / 020 8442 4266

Location: Zoom, details provided prior to the class