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

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.

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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.

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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.

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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