Velvety South Indian Tomato Chutney

Rarely do store-bought sauces, chutneys and salsas make an appearance on my table. For the most part, they are easy to make at home and, after prep, only patience with the simmering time is needed. Preparing your own condiments also ensures you have complete control over what is included, such as spicing and salt. I've never really understood how sauces purchased from the grocery store seem to keep for months without growing moldy. Likely some nasty preservatives are at play.

This chutney can serve as a sauce for just about anything you might imagine asking for some spicy tomato flair. It's thick enough to make for a good pasta sauce, a condiment for Indian savories and snacks, an accompaniment to rice and flat breads, a topping for vegetable burgers or patties, nachos, burritos, or even mix into a legume dish for a fast and delicious meal. An abundance of seasonal tomatoes is another reason to make this chutney that keeps well in the fridge for up to two weeks in a well-sealed glass container or jar. The depth of flavor makes this preparation one of my new favorites.

This one IS spicy, so it's not for the faint-hearted, but reduce the amount of chilies if you can't handle the heat.

Green Bean Poriyal

Soaring temperatures in July and nearly debilitating back pain has meant easier meals with minimal prep. After all, as any cook will know, it's the prep and the cleanup that usually takes most of the time and effort, depending on the dish of course. As I always maintain, easy does not mean you have to sacrifice flavor or nutrition, and this spicy green bean side dish certainly proves my point.

Poriyals are essentially dry curries that are ideal accompaniments to any main course and a hallmark of South Indian cuisine. These vegetable-based dishes are usually gently steamed or stir-fried over a low heat to retain the flavors of the vegetables featured in the dish. In this case, it is important not to overcook the green beans, because you want to retain the crispness that comes out in each bite. I've added tamarind here for a bit of sweetness and some coconut and split urad and toor dal for some crunchy texture. Though an ideal side, consider serving as a satisfying light lunch with some rice or flatbread or even as an elegant starter. If you want a version with more dal, then consider this green bean and toor dal poriyal that I have made on several occasions.

Creamy Potato Salad with Cashew Dressing and Fresh Basil

Potato salads are well loved favorites anytime of year, but I think especially during the hot summer months when most of us don't feel like fussing too much over a hot stove. In addition, they are portable and easily transported to potlucks, barbecues or packed for a picnic. The advantage this particular creamy potato salad has for taking along for a gathering is that it's dairy-free, so it won't spoil in the heat, especially if packed into a cooler.

I originally was going to go with an oil-based dressing for this salad, but instead went with cashews for a burst of protein. The result was a creamy dressing with some olive oil, zesty fresh lemon juice, nutritional yeast for a bit of cheesy flavor, some almond milk to thin it out, some zingy mustard and fresh herbs. Combine this dressing with baby potatoes, fresh peas, plump and salty Kalamata olives and freshly torn fragrant basil leaves. You end up with a refreshing and filling salad for any occasion. I assure you the mayonnaise won't be missed.

The only complaint from those who got to try the salad — "you should have doubled the recipe"!

Broccoli and Chickpea Rice Salad

It's been a very hot summer thus far, so salads have been appearing more often than not on the table. This earthy summer salad has everything you need for a complete meal. Lightly sautéed robust green broccoli florets, plump buttery soft chickpeas for protein, and nutty brown rice and sliced almonds to fill it out. I dressed it up with zesty dressing of lemon juice, pineapple juice, Dijon mustard, olive oil, a bit of garlic and tamari.

It's a snap to make up and substantial while not too taxing on the digestive system or the cooks patience — it's pretty common for our appetites to melt away along with our desire to cook anything fancy in the heat and humidity. But easy never means bland — just try this salad and see what I mean.

Cherry Coconut Milk Smoothie

Breakfast is an important meal of the day as it provides the necessary nutrients and fuel to get us going in the morning. I have never been a big breakfast person though, so instead I often have a power-packed smoothie with fruit, almond milk, sometimes a bit of protein powder and various other delights.

This smoothie might just be one of the tastiest yet. Cherries are coming into season here and that means they are bursting with flavor and affordable too. Of course, pitting cherries is not my favorite activity, but it's well worth the effort when you have a bowl of glistening red cherries to use however you please. They star here in a creamy beverage with coconut milk, some almond milk, frozen banana and a dash of vanilla. Apart from a blender, that is all you need.

Summery Tomato Soup with Pasta and Chickpeas

I've called this recipe summery not only because it is easy to make and satisfying without being too filling — if you resist the temptation to go for a second bowl — but because it has a fresh colorful vibrancy in taste and appearance that comes from cooking with fresh herbs from my garden and fresh local summer produce. While salads are often preferred during the hot months, I enjoy soups all year round. This also happens to be a new favorite vegetable soup and I'm certain this will be a staple on the menu, no matter the time of year.

The texture of this soup is phenomenal. Each bite is a different taste experience. Tangy tomatoes make for a lightly spiced and herby broth, and the buttery soft chickpeas, along with some quinoa pasta, fresh garden peas that pop in your mouth, and some diced carrot make up the rest of the bowl along with the fresh herbs. My only regret is that I did not double the recipe as it makes for a nice lunch or starter or side for dinner. Serve it up with some crusty bread if you like, but I enjoyed the soup just as is — it's that good.

Tamarind Broth with Puréed Toor Dal and Spices

A heat wave has once again enveloped Ontario, and that means lighter meals are in order. I've been serving a lot of salads lately, and wanted something fairly light, but different. A craving for Indian creations got me searching for some new ideas.

The first book I flipped through was Raghavan Iyer's 660 Curries, and all of the other books simply sat on the shelf as I knew what I was going to make pretty much right away. Certainly one of the most cherished cookbooks on my shelf and one that I always recommend to friends and family wanting to know more about Indian cooking. Mr. Iyer provides a treasure trove of recipes that always work out perfectly and are easy to adapt to the cook's preferences. Each time I flip through the book, I find more and more ideas to try. The book is not vegetarian, but with 660 recipes, vegetarians will never run out of ideas.

This time I went with an easy sweet and hot tamarind broth cooked with earthy toor dal and spices. This broth makes its presence known with the complexity it imparts to the palate. Thinner than the English version of mulligatawny soups so often found in Indian restaurants in this part of the world — thickened with the addition of vegetables and sometimes meat — this is a classic "pepper and water" soup much closer to traditional south Indian creations that consist mainly of just water, pepper and spices. I added a tomato to the broth for extra tanginess and depth, a small shallot for a bit of sweetness and texture, and hot chilies for some added heat. It's a soothing and comforting soup that, served over fresh cooked white rice or Indian flat breads, makes for one trouble-free summer meal.

4 Ingredient Raw Peanut Butter Chocolate Cups

Before I moved away from processed sugar and store-bought treats, Reese's peanut butter cups used to be a weakness of mine. Now that I have learned more about making healthy treats in my own kitchen, especially healthy raw delights, I can still enjoy the taste of peanut butter and chocolate without the guilt.

No food processor is required to make these raw delights, and best of all, there are only four ingredients, unless you want to count a little dash of vanilla and a sprinkle of sea salt as ingredients. These wonderful and not-too-sweet chocolate and peanut butter treats keep well in the freezer for a good few days. They are actually rather filling, making them a perfect protein-packed light breakfast on the run or as a snack whenever the craving hits. I have a weakness for peanut butter, but if you wish, you can use almond or cashew butter instead. Using a fine dark chocolate is key for the recipe. Inferior chocolate just won't do.

My Legume Love Affair # 96 - June 2016

Once again I was the host for MLLA for the month of June. Legumes are an important source of protein for vegetarians and vegans alike. A special thanks to all who took the time to contribute a recipe to inspire other cooks in the kitchen. Thanks to dear Susan of The Well Seasoned Cook for starting this event that has now been passed over to me. And we couldn't do it without all of the guest hosts that help out throughout the year.

I'm still looking for guest hosts for 2016 and beyond, so please contact me if you are interested. Let us keep this event going strong.

Now it's time to have a look at the mouthwatering creations received this month.

Masala Dosa

from Yummy Indian Kitchen. This fine South Indian Dosa is stuffed with a potato masala filling and served with chutney and / sambar. Just my kind of meal.

Lauki Chana Dal | Bottle Gourd Cooked in Lentils

courtesy of Siri of Cooking with Siri. This lovely dish featuring bottle gourd and chana dal includes some of my favorite spices. Easy to prepare and a complete meal when served with rice.

Chickpea Olive Salad with Za'atar and Cherry Tomatoes

is my contribution this month. This tangy salad is ideal for summer and features not only buttery soft chickpeas, but olives, tomatoes and some homemade Za'atar.

Turkish-Style Spinach with Creamy Tofu Ricotta

from Janet of The Taste Space. This unique dish features lots and lots of spinach and is topped with a vegan tofu ricotta. Intriguing.

Thai Red Lentil Soup

via The Veg Hog. This gorgeous bowl of lentil goodness is made with homemade red curry paste and topped with a chili infused oil and some crunchy snap peas. I never can resist Thai.

Split Pea Soup with Sweet Potato and Mushrooms

from Johanna of Green Gourmet Giraffe. Split pea soup is always warming for colder months, though I would enjoy it even during the summer. Packed full of vegetables with some spice and herbs, this is comfort food indeed.

Somalian Shahan Ful (Fava Beans in Xawash Tomato Sauce)

submitted by Shaheen of Allotment 2 Kitchen. Often served with injera bread, this flavorful dish featuring fava beans, tomatoes and spices could easily be eaten just by the spoonful. I'm always interested in learning new dishes.

That concludes the June 2016 edition of MLLA. Kalyani of Sizzling Tastebuds is hosting for July. Please check her announcement to participate.