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Rogan Bosh! With Cardamom and Eggplant

Rogan Bosh with cardamom and eggplant is a vegan version of a classic curry dish (Rogan Josh) from Kashmir (India).
Comments

vegan

25min    55min    medium  
  Water 76.4%  50/09/41  LA (2.2g) 3:1 (0.8g) ALA


Ingredients (for servings, )

For the ginger paste
4 clovesGarlic, raw, organic (0.42 oz)
4 cmFresh ginger (1.5 oz)
2 Red chili peppers (0.35 oz)
1 tbspHomemade Tomato Paste (0.57 oz)
60 mlTap water (mineral water, drinking) (2.1 oz)
For the curry base
1 largeEggplant (Aubergine) (22 oz)
3 tbspRapsöl, raffiniert (bio ?) (1.5 oz)
4 Ground cardamom (0.02 oz)
1 Onion (3.9 oz)
6 cornsBlack pepper (0.01 oz)
1 leavesBay leaf (0.01 oz)
1 ½ cmCinnamon sticks (0.04 oz)
1 tspSugar, granulated (0.15 oz)
1 tspGround cumin (0.11 oz)
2 tsp, groundCoriander seeds (0.17 oz)
3 ½ ozCoconut yogurt, vegan
½ tspGaram masala (Indian spice mix) (0.04 oz)
For the seasoning
1 Red chili pepper (0.18 oz)
3 tbspCilantro (fresh coriander) (0.07 oz)
2 tbspCoconut chips (0.56 oz)
1 dashSalt (0.01 oz)

Equipment

  • mortar
  • shredder
  • skillet (frying pan)
  • stove

Type of preparation

  • fry
  • chop or grind
  • blend
  • season to taste
  • sauté
  • remove the skin

Preparation

  1. For the ginger paste
    Peel the garlic and ginger and put them into a blender. Rip the stems from ⅔ of the chili peppers, removing the seeds if you prefer a milder sauce, and add them to the blender. Add the tomato paste and the water and blend to a smooth paste (add more water if needed).

  2. For the curry base
    Trim the eggplant and cut into 1 x 3 cm chunks. Add 2 tablespoons of the oil to a large frying pan. Add the eggplant and cook for about 10–15 minutes, turning regularly, until well browned on each side.

  3. While the aubergine is cooking, put the cardamom pods in a mortar and pestle and bash them to release the seeds (or use the end of a rolling pin). Discard the shells. Peel and finely chop the onion.

  4. When the eggplant is browned, tip it on to a plate and set aside. Add the remaining oil to the pan along with the cardamom, peppercorns, bay leaf, and cinnamon and fry for 2 minutes.

  5. Add the chopped onion and sugar. Reduce the heat to medium and sauté for about 10–15 minutes, stirring the onions until they’ve softened (add a splash more oil to the pan if the onions begin to stick).

  6. Add the ginger paste from the blender to the saucepan. Add the ground cumin and coriander and mix everything together well. Put the pan on a medium-high heat and fry for 5 minutes, stirring regularly.

  7. Add the eggplant cubes and stir well. Add the yogurt and stir it in. Cover with the lid and cook for 5 minutes. Taste the curry and season with salt or garam masala as necessary.

    If the yogurt is too thick, add a little water to thin the curry — you want to achieve a thick, gravy-like consistency.

  8. Seasoning and serving
    Rip the stem from the remaining chili pepper, cut in half lengthways, and remove the seeds if you prefer a milder flavor, then slice finely.

  9. Serve up on to bowls or plates, sprinkled with a little cilantro (fresh coriander), dried coconut flakes, and the finely sliced chili pepper.

Comments
Book
Book cover: “Bosh! Simple recipes amazing food all plants” by Henry Firth & Ian Theasby
Bosh!
HarperCollins Publishers, Henry Firth
Raw recipes 9, Cooked recipes 137 (4)
Additional photos (3)
Ordering

Bosh! – Simple Recipes – Amazing Food – contains vegan versions of international classics. The recipes are designed so that they can be made quickly and easily.

OverviewIn their book Bosh! – Simple Recipes – Amazing Food – All Plants, Henry Firth and Ian Theasby show how you can easily prepare classic dishes without animal products. The dishes are designed to be quick and uncomplicated and as such often call for canned and convenience foods. The dishes would be healthier if only fresh ingredients were used and attention were given to the nutritional value of the ingredients.

Critical book reviews
Since August 2018, we have been addressing the use of ingredients that aren’t particularly healthy. Although we don’t change recipes that contain such ingredients, we do provide alternative healthier versions of these.

SummaryThe cookbook Bosh! – Simple Recipes – Amazing Food – All Plants contains mainly vegan versions of classic international dishes. About two-thirds of the recipes call for canned or convenience products such as puff pastry or premade sauces, which cuts down on the required preparation time. Many of the ingredients include vegan alternatives to dairy products such as vegan butter or cheese. The majority of the dishes contain added oil, and often in larger quantities. About half of the recipes call for sweeteners but only in smaller amounts — with the exception of the desserts. The attractive photos for each recipe give readers a good idea of what to expect. However, preparation times are not included, which makes planning a bit more difficult.

In their cookbook Bosh! – Simple Recipes – Amazing Food –All Plants, Henry Firth and Ian Theasby have included a nice selection of recipes that can be used for everyday cooking. Their adaptations of classic, international recipes make it clear that it is just as easy to make plant-based versions of these traditional dishes. The authors have made it a priority to include recipes that are suitable for everyday cooking. As a result, the nutritional value of the recipes is not always as high as it could be. Bosh! – Simple Recipes – Amazing Food –All Plants by Henry Firth and Ian Theasby is available in German and English on Amazon and from Harper Collins Publishers. They also have a new book called BOSH! Healthy Vegan, which is currently only available in English (also on Amazon and from Harper Collins Publishers).

About the authorsAs a result of their desire to protect the environment, Henry Firth and Ian Theasby began to eat a plant-based diet in 2015. Then in 2016 the two founded Bosh!, a cooking channel that became an online global phenomenon within a year after its launch. In 2018, they published their first cookbook.

ContentsBosh! begins with an introduction and then a chapter titled “Kitchen,” which provides readers with several tips on preparing the dishes. These include helpful kitchen tools and how to use some of the main ingredients. The chapter “Fantastic Feasts” contains suggested menus that are organized based on cuisine and occasions.

The recipes are divided into eight sections:

  • Quick eats
  • Big eats
  • Showpieces
  • Greens and Bosh! Bowls
  • Small Plates & Sharers
  • Cocktails
  • Desserts
  • Breakfasts

Recipes

Quick eats: These international recipes include lots of noodles as well as rice- and bean-based dishes and a few sauces. Examples are Mushroom Pho and Quick Puttanesca Spaghetti.

Big eats: This section includes vegan versions of classic dishes such as Irresistible Risotto with asparagus and kale, Tom Yum Soup, and Rogan Bosh!, a variation of kashmiri curry.

Showpieces:You will also find international dishes in this section and only a few of them are more complicated and time-intensive such as Spiral Tart and Big Bosh! Roast, a mushroom Wellington.

Greens and Bosh! Bowls: This shorter section contains salads and bowls, for example, Beetroot, Onion & Sweet Potato Salad.

Small Plates & Sharers:From hummus and dips to finger food and small plates, you will find the recipe you want for your next appetizer or side dish in this largest section of the cookbook. Cauliflower Buffalo Wings and Maki Sushi Rolls are just two examples of recipes here.

Cocktails:You can look forward to a small selection of cocktails in this section ranging from classics to new creations. Salted Caramel Espresso Martini is just one example.

Desserts: In this section, you will find mostly baked desserts such as Spanish Beach Churros and Apple Pear Tart.

Breakfasts:Try out these breakfast recipes ranging from hearty to sweet, for example, Creamy mushroom Toast and Turmeric Powershot.

Bosh! – Simple Recipes-Amazing Food-All Plants closes with a chapter on the most important nutrients, their sources, and a recipe index.

Book review written by Dr. med. vet. Inke Weissenborn

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Notes about recipe

Rogan Bosh with cardamom and eggplant is a vegan version of a classic curry dish (Rogan Josh) from Kashmir (India).

Serving size: This dish is typically served with naan (Indian flat bread) or rice. It can also be eaten on its own without a side dish, but then you should double the serving size, unless you would rather have only a small serving.

Nutritional profile: According to GDA guidelines, one serving of this recipe covers almost half of the recommended daily requirement for alpha-linolenic acid (ALA) and manganese. It also covers more than 20 % of the daily requirement for folic acid, vitamin E, potassium, and copper. At 2:1, the ratio between omega-6 and omega-3 fatty acids is under the recommended maximum ratio of 5:1.

Eggplants (aubergines): Eggplants, which are also known as aubergines, are a subtropical solanaceous plant species. There are a number of different types that vary in shape and color. The raw fruit can have a somewhat bitter taste, or even an astringent quality, but when cooked it becomes tender and develops a rich, complex flavor. 

Cardamom: Cardamom, which comes from India, is not only a very old spice, it is also one of the most expensive — after vanilla and saffron threads. This is a result of the unpredictable and labor-intensive harvest conditions. Cardamom seeds are often used in Asian and Arabic dishes and also have many medicinal uses. We distinguish between black cardamom (Amomum subulatum), which has an earthy fragrance and smoky flavor and is therefore used for more hearty and spicy foods and green cardamom (Elettaria cardamomum), which has a sweet and slightly spicy flavor and is often used in spice mixes and desserts.

Garam masala: In contrast to curry powder, garam masala doesn't contain turmeric and tastes more intense, but also more complex. You can buy it as a ground spice mix, but also as whole spices or a paste, in Indian grocery stores, well-stocked supermarkets, or online. When made from whole spices, garam masala stays aromatic and fresh longer. A recipe to make your own spice mixture can be found at the following link.

Tips

What do vegans need to be aware of? In the nutrient tables below the recipe, you will find additional nutritional information about this dish. Information about the optimal fatty acid ratio and general information on common nutrition mistakes in vegan and raw food diets can be found at this link: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

Spicy or mild: You can easily adjust the spiciness of a dish that contains chili peppers by either leaving in or removing the seeds. The spiciness is caused by the capsaicinoids they contain, especially capsaicin. Capsaicin elicits heat and burning pain. The seeds and membranes contain a particularly high concentration of these pungent substances, the concentration of which decreases with increasing distance from the placenta of the plant. This is why the point furthest away from the stem is often less spicy.

Salt eggplants because of the bitter substances they contain?
In the past, cultivated eggplants contained higher levels of bitter substances. It was therefore common practice to rub sliced aubergines with a little salt in order to draw the bitter liquid out. Today, however, this is virtually no longer necessary. And by not salting the eggplants, they retain more of their flavor.

Alternate preparation

Homemade tomato paste: Unsalted, homemade tomato paste (tomato purée or concentrate) made from fresh tomatoes can be used in many different recipes — including this one. A recipe to make your own can be found at the following link: Homemade Tomato Paste Made From Fresh Tomatoes

Use other vegetables or yogurt: According to the authors, they have used eggplant as the base for the curry because it is their favorite vegetable. The yogurt provides a creamy consistency. However, you can also try other kinds of yogurt or vegetables.

Grind the coriander seeds and cumin yourself: Spices taste most aromatic when they are freshly ground. Whole spices can also be stored for longer periods.

Palm sugar: Instead of granulated sugar, you can also use palm sugar. Palm sugar tastes slightly malty and less sweet and as such adds additional flavor to the recipe.