‘Chetna’s Healthy Indian Vegetarian’ cookbook: Recipes from spinach and coconut dahl to grilled corn

Time to spice up your dahl and level up your chapattis with Chetna Makan‘s fresh take on the nation’s traditional cuisine

Rustle up this easy salad which is perfect for any barbecue or summer event (Nassima Rothacker)

Grilled corn and red onion salad

When corn-on-the-cob is in season and you are getting that barbecue on, this is the salad to make! Don’t worry – you can still enjoy it at other times of the year: simply boil frozen corn in hot water for 2 minutes, then drain and blast it in a hot oven for 5-6 minutes to get a slightly roasted flavour. You could even just use the boiled corn too.

Serves 4

2 ears of corn, husks and strings removed, or 200g sweetcorn 
1 red onion, cut into thin rings salt
½ tsp chilli powder
2 tbsp lemon juice
2 tomatoes, roughly chopped 10g fresh mint leaves, finely chopped
10g fresh coriander leaves, finely chopped
1 tbsp rapeseed oil
½ tsp Dijon mustard freshly ground black pepper

Bring a pot of water to the boil and add the corn. Cook for 6-7 minutes, or until the kernels are just tender, then drain. Grill the corn under a hot grill or on a barbecue for 10 minutes, or until the kernels are slightly golden, turning halfway through cooking.

Meanwhile, put the red onion into a bowl with a pinch of salt, the chilli powder and 1 tbsp of the lemon juice. Leave to marinate while the corn is cooking. Once the corn is slightly cool, use a sharp knife to slice the kernels from the cob. Add them to the marinated onion along with the tomatoes, mint and coriander.

In a small bowl, whisk together the oil, mustard, the remaining tbsp of lemon juice, a pinch of salt and a pinch of black pepper. When thoroughly combined, pour this dressing over the salad, mix well and serve. This will keep in the fridge for a couple of days and enjoyed at room temperature.

(Nassima Rothacker)

Cheese and potato chapatti sandwich

Perfect for picnics, lunchboxes, or a light meal at home, this toasted sandwich is filled with a wonderful mix of paneer, cheddar, potato and spices. Toasting the sandwich with mustard seeds gives not only great flavour but a great-looking finish too.

Makes 4

For the chapattis

200g chapatti flour, plus extra for dusting
¼ tsp salt
140ml water

For the filling

100g paneer, grated
50g cheddar cheese, grated
1 small potato, boiled and grated
¼ tsp salt
¼ tsp chilli powder
½ tsp amchoor (mango powder)
1 small green chilli, finely chopped
10g fresh coriander leaves, finely chopped 

For toasting the sandwiches

sunflower oil
black mustard seeds

To make the chapattis, put the flour and salt into a bowl and gradually add just enough of the water (or a little more, if necessary) to form a soft dough. Knead for 2 minutes, then cover and let rest for 15 minutes.

Divide the dough into 8 equal portions. Roll out each portion on a lightly floured surface to a circle 15-18cm (6-7in) across. Heat a skillet until hot, and cook each chapatti for 1 minute each side on a low-to-medium heat, until slightly golden.

To make the filling, combine the ingredients in a bowl. To toast the sandwiches, use the same skillet you used to cook the chapattis. Drizzle with a tiny bit of oil and, once hot, add a pinch of mustard seeds. When they start to sizzle, lay a chapatti in the pan and spread with a quarter of the filling. Place another chapatti on top and cook for a minute on a low-to-medium heat, until the underside is golden. Turn and cook for a minute on the other side, then remove to a plate.

Repeat with the remaining chapattis and filling, cut and serve. Eat these on the day that they are made.

(Nassima Rothacker)

Spinach and coconut dahl

Spinach and lentils is a very typical combination and I have got a few ways to cook them together, but this particular recipe is special. It flavours the spinach with lovely spices and coconut, making the taste unique. You can eat a bowl of this on its own, or serve it with rice.

Serves 4

For the lentils

250g toor dal
1.2l water
1¼ tsp salt
1 tsp ground turmeric

For the spinach

1 tbsp ghee
1 tbsp urad dal
1 tsp cumin seeds
2 tsp coriander seeds
½ tsp freshly ground black pepper
4 dried red chillies
50g fresh coconut, roughly chopped
200g fresh spinach
100ml boiling water

For the tadka

1 tsp ghee
1 tsp black mustard seeds
2 dried red chillies
a pinch of asafoetida

Start by combining the lentils, water, salt and turmeric in a pan and bringing them to the boil. Reduce the heat, then cover and cook for 40-45 minutes, until the lentils are soft. To cook the spinach, heat the ghee in another pan and add the urad dal. Cook for 2 minutes on a low heat until slightly golden, then add the cumin seeds, coriander seeds, black pepper, dried red chillies and coconut. Let it all sizzle for a minute.

Add the spinach and boiling water. Cover and cook on a low heat for 2 minutes, until the spinach has wilted. Transfer the mixture to a blender and blitz to a puree. Tip the puree into the pan of cooked lentils and return to the boil.

For the tadka, heat the ghee in a small pan. Add the mustard seeds, dried red chillies and asafoetida and let them sizzle for a minute. Stir this mixture into the lentils and serve. Store in an airtight box in the fridge for 2-3 days. Reheat well before serving.

‘Chetna’s Healthy Indian Vegetarian’ by Chetna Makan is published by Mitchell Beazley, £20, octopusbooks.co.uk. Photography: Nassima Rothacker