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Discover Soulful Indian Recipes
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A Journey into the Vibrant World of Indian Cuisine
This month, *Body, Mind, and Spirit* celebrates Indian cuisine, blending holistic principles with nourishing, flavorful recipes for the whole family. Our dishes are vegetarian-friendly, made with accessible ingredients, and designed to nourish both body and soul. Join us on a *Heartland Masala* trip through Indian gastronomy, culture, and history, with fun in the kitchen for all ages, including kid-friendly recipes for young cooks.
Indian dishes are:
- Nourishing
Protein-packed and fiber-rich, featuring lentils, rice, and vegetables for balanced nutrition.
- Relaxing
Infused with warm spices like turmeric, cumin, and coriander to calm the spirit.
- Shared
Often served during festivals, fostering connection, gratitude, and joy in shared meals.
- Effortless
Quick to prepare with vibrant presentations that make healthy eating fun.
Join us on this culinary adventure—bring your apron and let’s cook with joy!
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Heartland Masal – the book
Heartland Marsala Indian cooking is a celebration of comfort, tradition, and the vibrant flavors that have evolved in family kitchens across India and America.
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Heartland Masala pairs 99 recipes from Indian cooking instructor Jyoti Mukharji with cultural and historical essays by her son Auyon Mukharji. An effervescent celebration of Indian cuisine and the American immigrant experience, this beautiful cookbook is playful, informative, and utterly original.
Jyoti and Auyon Mukharji, co-authors of the Heartland Masala cookbook. Photo by Kevin J. Miyazaki
Jyoti Mukharji is a chef teacher, and retired physician. After immigrating to the US from India in the late 1970s, she began teaching weekly cooking classes out of her home in Prairie Village, KS in 2010. She has since welcomed several thousand students into her kitchen, and her writing and teaching have celebrated in the press and radio outlets across the Midwest.
Auyon Mukharji, a musician, writer, and culinary historian, who studied biology at Williams College, is the middle son of Jyoti Mukharji. He is the coauthor of Heartland Masala.
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Marsala Brussels Sprouts
A favorite recipe among the culinary students in Jyoti’s Mukharji’s cooking classes.
Courtesy Jyoti and Auyon Mukharji – Photo Credit – Kevin J. Miyazaki
About the Recipe: Brussels sprouts were unfamiliar to Jyoti when she moved to the United States in the 1970s. She experimented with different Indian-style preparations, and this version emerged as one of the favorites of her students in her cooking classes. The sour tang of the dried mango and the creaminess of the unpeeled potatoes complement the nutty, spice-darkened sprouts marvelously.
Give your brussels sprouts a new twist with this Indian fusion side dish.
Serves: 4
pdf for Copy of Recipe – Marsala Brussels Sprouts
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Sundal
Chickpeas with coconut and curry leaves.
Courtesy Jyoti and Auyon Mukharji – Photo Credit – Kevin J. Miyazaki
About the Recipe: Sundal is often served as a prasad, or blessed food, in Hindu temples in South India during the late summer and fall festival season. Jyoti Mukharji loves making this dish year-round, but most of all when she has some spare cooked or canned chickpeas. It takes only a couple of minutes to prepare and makes for a satisfying and protein-rich snack. The taste is a lovely balance of savory, nutty, spicy.
pdf for Copy of Recipe – Sundal
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Indian Home Cooking
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Sangita Handa
Homestyle Indian Cooking in the Kitchen for fast dinners is about embracing simplicity and adaptability while celebrating the complex flavors India is known for. With a well-stocked pantry, some time-saving tricks, and a little experimenting, you can enjoy nourishing, flavorful Indian meals on even the busiest evenings
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Sangita Handa, is pictured cooking Indian recipes for this program. See the finished dishes in pictures below.
Sangita Handa Indian Cooking Interview
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Chickpea Curry (Chana Masala) Dish #1
Indian Styled French Cut Green Beans – Dish #2
Indian Styled Okra Curry – Dish #3
Indian Vermicelli Pudding (Seviyan Kheer) – Dish #4
Recipes Below Pictured as Cooking on the stove.
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Dish #3 – Indian Orkra Curry |
Dish #4 – Vermicelli Pudding |
Dish #2 -Indian Green Beans |
Dish #1 – Chickpea Curry |
pdf for Copy of Recipe – Chickpea Curry (Chana Masala) Dish #1
pdf for Copy of Recipe – Indian Styled French Cut Green Beans – Dish #2
pdf for Copy of Recipe – Indian Styled Okra Curry – Dish #3
pdf for Copy of Recipe – Indian Vermicelli Pudding (Seviyan Kheer) – Dish #4
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Kid Friendly Recipes
Indian Food for Kids is a world of wholesome, flavorful, and nourishing dishes. By starting with gentler flavors and familiar ingredients, you can spark a lifelong appreciation for global cuisine and healthy eating for your children
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Spiced Coconut Sauced Vegetables
Serve with Basmati rice – easy recipe for the young cooks in your family.
About the Recipe: This recipe is a creamy, flavorful curry, filled with six different vegetables and seasoned with a blend of flavorful spices. The sauce and vegetables are spooned over Basmati rice. The aromatic and mild flavor of the rice enhances the bold flavors of Indian spices and sauce. The directions and simple steps are easy enough for youngsters in the family to join in the cooking fun.
Inspired Recipe from: Rowena Scherer, A Taste of the World – Celebrating Global Flavors with Family Friendly Recipes.
pdf for Copy of Recipe – Spiced Coconut Sauced Vegetables
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Meatball Curry –
Serve with Naan Bread and Sauteed Cabbage.
Easy recipe for the young cooks in your family
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About the Recipe: Curry meatballs are a dish that blends bold flavors and a comforting texture. They combine tender, savory qualities of seasoned ground turkey with the rich, aromatic depth of curry sauce. In India, this is known as Kofta, which are simmered in a sauce rich with spices and creamy yogurt. Serve them with warm Naan bread and sauteed cabbage, a simple nutritious side dish. They form a balanced meal with spicy curry notes and the sweet earthiness of the cabbage.
Inspired Recipe from Rowena Scherer, A Taste of the World – Celebrating Global Flavors with Family Friendly Recipes.
Yield: serves: 4 to 6
pdf for Copy of Recipe – Meatball Curry –
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