Fresh off the stalks

We are often under the illusion that eating healthy is a tedious process, but that could not be further from the truth.

And if what's holding you back is the fear of pesticides laden vegetables, then that's not a worry anymore either, because recently, a weekly "Farmers' Market" was inaugurated on the premises of 'Shech Bhaban' on Manik Mia Avenue. The initiative was taken by the Department of Agriculture Extension (DAE), and Bangladesh Food Safety Authority (BFSA) hoping to relieve city dwellers already in a panic about food contaminated by pesticides and preservatives.

Fresh locally produced bok choy, yellow and green squash, oyster mushroom, French beans, Shimla morich and soft, juicy gourds, sweet pumpkins, the bumper harvest of broccoli, cauliflower and cabbage; you name it, and you'll find it, and much cheaper than in all other city markets to boot. That heady smell of mint and coriander would fill your heart, and most importantly, Tk 500 worth of shopping will keep you going for the week, until the next weekend.

Although marginal farmers are now allowed to sit with their harvest on Fridays and Saturdays from 7 AM, this trial venture will hopefully become a permanent affair.

With this much fresh vegetables, I just had to make loads of heathy dishes based on recipes I had compiled for the weekend dinner, and am sharing some of them with my readers, hoping you would do the same and cook up a storm with ingredients you can source from the farmer's market this weekend.

And while you are at it, why not add your twists to the dishes. After all, nothing is set on stone. For example, the stuffed Shimla morich can be tried with mincemeat, or tomato and local cheese, peas sautéed in tamarind-mint chutney. Experiments and variations are my forte, because sticking to recipes is so lame. And you should try it too.

SAUTÉED SQUASH

Ingredients

2 medium-sized squash

2 medium-sized zucchini

1 small onion

1 tbsp hot oil

1 minced garlic clove

Salt and pepper

Method

Cut 2 medium-sized yellow squash and 2 medium-sized zucchinis into ¼-inch-thick slices, and chop 1 small onion. Sauté vegetables in 1 tablespoon of hot oil in a large skillet over medium-high heat for 5 minutes. Add 1 minced garlic clove, and sauté for 1 minute. Sprinkle mixture with salt and Szechuan pepper corn to taste.

RED CABBAGE AND CARROT SLAW

Ingredients

2 cups carrots, matchstick cut

¾ cup red cabbage, very thinly sliced

½ cup tricolour bell pepper, refrigerated and pre-chopped

3 tbsp unsalted, dry-roasted peanuts

2 tbsp cider vinegar

1 tsp fresh ginger, grated and peeled

1/8 tsp salt

Method

Combine all ingredients in a medium bowl, tossing gently to coat.

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ROASTED BROCCOLI AND ZUCCHINI

Ingredients

1 whole broccoli

1 medium sized Zucchini

1 chopped Garlic

Olive oil

Lemon juice

Parmesan cheese

Salt and pepper

Method

Cut the vegetables. Trim the broccoli heads and cut into florets. Slice the zucchini into even pieces. Chop the garlic roughly to fairly large chunks.

Mix vegetables in large bowl and coat with olive oil. Add garlic, salt, and pepper.

Pour everything onto a parchment lined baking sheet. Roast to 400° F for 20-30 minutes, stirring and turning occasionally.

Pour in serving jar. Drizzle with a little more olive oil and lemon juice.

MUSHROOM WITH SNOW PEAS IN OYSTER SAUCE

Ingredients

454gm peas, ends snapped and veiny strings removed, rinsed and drained

1 tbsp minced garlic

½ tsp salt, or to taste

227gm shiitake mushrooms, stems trimmed and lightly rinsed

227gm cremini mushrooms, stems trimmed and lightly rinsed

For seasoning — 

1 tbsp minced garlic

1 tbsp minced fresh ginger

3½ tbsp oyster sauce

1¼ tsp sugar

½ tsp sesame oil, toasted

½ cup chicken broth, or water

1 tsp corn-starch

2½ tsp canola, or corn oil

Method

With a sharp knife, cut the mushrooms on the diagonal into quarters, depending on the size. Prepare the seasonings and set by the stove.

Heat a wok or a heavy skillet until very hot, add 1 teaspoon of oil and heat until hot. Add the peas, minced garlic, and salt, and toss lightly over high heat for about 1½ minutes, or until the peas are just tender. Remove from the pan and arrange around the outside of the serving plate.

Reheat the pan and the remaining oil until very hot. Add the seasonings and stir-fry about 10 seconds until fragrant. Add the mushrooms and toss lightly with a spatula or shovel over high heat for about 1 minute. Add the sauce and toss lightly to thicken, stirring constantly to prevent lumps. Arrange the mushrooms and the peas on the serving platter. Serve immediately.

SHIMLA MORICH STUFFED WITH CHEESE

Ingredients

2 tbsp oil

1 tsp cumin seeds/jeera

1 medium sized onion, finely chopped

2-3 capsicum

Salt, to taste

1 green chilli, finely chopped

1 tsp ginger-garlic paste

½ tsp Kashmiri red chilli powder

1 medium sized tomato, finely chopped

¼ tsp turmeric

½ tsp garam masala powder

2 cups paneer

1 tsp kasuri methi/dry fenugreek leaves, crushed

2 tbsp coriander leaves, finely chopped

Method

Firstly, in a large wok, heat oil and sauté cumin seeds till they turn aromatic. Add onions, green chilli and ginger-garlic paste. Sauté well till the onions turn slightly golden brown. Now add tomatoes and sauté till they turn soft and mushy.

Then, add ½ teaspoon red chilli powder, ¼ teaspoon turmeric, ½ teaspoon garam masala powder and salt to taste. Roast the spices on low flame for a minute. Add crumbled paneer/cottage cheese and mix gently, without mashing them. Cover and simmer for 3 minutes till the paneer gets cooked well. Do not overcook paneer, as they turn hard and chewy.

Also add crushed kasuri methi and coriander leaves. Mix gently, making sure everything is combined well.

Prepare the morich by cutting the head and removing the seeds. Now stuff 2 tablespoons of prepared masala; place them on the wok with 3 tablespoons of oil.

Cover and simmer for 30 minutes, or bake at 180° C for 40 minutes. Cook the capsicum well or till they change colour, and also soften and shrink a little. Now, take off the head and keep aside. Finally, serve stuffed morich with rice.

GRILLED SHRIMP WITH GARLICKY PEA PURÉE

Ingredients

For the purée —

2 cups fresh peas or 340g frozen peas, defrosted to room temperature

¼ cup fresh lemon juice

1 large garlic clove, chopped

2 tbsp extra-virgin olive oil, plus extra, as needed

1 tsp finely grated lemon zest

½ tsp Tabasco, or to taste

¼ tsp crushed red pepper flakes

1 tsp salt

½ tsp freshly grounded black pepper

For the marinade —

1 garlic clove, minced

2 tbsp extra-virgin olive oil

1 tbsp Dijon mustard

2 tsp Tabasco, or hot sauce

1 tsp salt

Pinch of sugar

21-25 shrimps, peeled, tails intact, deveined

Method

For the purée —

If using fresh peas, fill a medium saucepan halfway with water (do not add salt as this will toughen the peas) and bring to a boil. Add the peas and cook until bright green in colour and tender, or 3-4 minutes. Drain and rinse with cold water to stop the cooking process. Transfer to the bowl of a food processor. Add the remaining purée ingredients and process to blend. (If using frozen peas, skip the first step and add the peas with the remaining ingredients to the food processor and process to blend). If purée is too thick, add more olive oil to achieve desired consistency. Taste for seasoning.

For the marinade —

Whisk all of the marinade ingredients in a large bowl. Add the shrimp and turn to coat. Refrigerate for 30 minutes.

Prepare the grill for direct cooking over high heat. Thread shrimp on skewers and grill over high heat with the lid closed until just cooked through, turning once every 2-4 minutes.

Serve the shrimp warm with the pea purée for dipping, or spoon dollops of the pea purée over the shrimp.

EGGPLANT CHEESE TOAST

Ingredients

1 large eggplant

1 cup grated cheese

1 egg

1 tsp pepper powder

Salt, to taste

1 cup bread crumbs

2 tbsp oil

Method

Take 1 large eggplant and cut into round slices of 1-inch thickness. Now, cut the slice again from the middle but don't cut entirely, and leave the corner edge.

Take cheese and stuff between the slice and press it nicely. In a bowl, take 1 egg and add pepper powder, salt and beat it. Take the stuffed eggplant then dip in the egg mixture and coat the bread crumbs on both the sides. Repeat the process with all the eggplant slices.

Take some oil in a hot pan and place the eggplant slices on it to shallow fry, cooking both the sides till they turn golden brown and serve in a plate.

Photo: Sazzad Ibne Sayed

Food and Styling: RBR