Mira Manek is a food writer and healthy Indian chef who has transformed Indian cooking by creating healthy, vegetarian recipes, incorporating vibrant spices and ingredients with healthy alternatives to create Indian food with a twist.
Mira Manek
Why did you want to revolutionise Indian cooking by bringing a vegetarian concept to the table?
Our general perception of Indian cuisine is very much defined by local Indian restaurants and take-aways, deliciously spicy yet heavy food, which is merely from one region of India and often doused with cream, too much oil and served with soft irresistible naan bread.
Indian food, however, is not only incredibly diverse from different regions of the country, but can be refreshingly light, retaining richness of flavour, but more delicate and lighter on the stomach. Using the spices creatively and in the right quantities can entirely transform our daily vegetables and make healthy eating a true delight. And that's why Indian flavours and spices are a real winner! I've grown up eating vegetarian food and through experimentation with the spices and grains, have created new dishes using those same flavours but substituting and adding different ingredients for healthier alternatives.
Are there any typical Indian dishes that are always naturally veggie?
Whole aubergine curry filled with a blend of spices, sweetened with jaggery and cooked in a rich tomato gravy is an example of a naturally vegetarian curry, and there are many Indian vegetables such as the bitter gourd and okra and which are cooked with cumin and mustard seeds along with other spices and served as a curry.
Do vegetables soak up the flavours of spices better than meat does?
I have always been vegetarian, so I can't say for sure! Vegetables do soak up the spices beautifully and require a little time, but are certainly quicker to cook.
Why is Indian food often seen as heavy and oily?
Indian food as we mostly know it is the richer North Indian cuisine, the heavier curries and flavours served at tandoori restaurants. While the spices and the fundamental ingredients are all nutritious, it is the additions of cream, excessive oil, sometimes even food colouring and harder-to-digest naan breads that collectively make for a very intense meal. Cooking a curry at home need not be so overpowering and you can easily achieve richness of flavour by cooking the spices in less oil, by using a better cooking oil such as coconut oil and by serving with or adding a little yoghurt rather than cream. Chapatti is a better option than naan bread and can be made both with wholewheat flour or a mix of flours (I often mix together quinoa and buckwheat flour).
Why do yoga and food go so well together?
There is a physical lift, an alignment that is achieved through yoga - your body feels longer, your limbs stretched, rather like a massage, both internal and external. After practicing yoga for a while, you start understanding your body better, and that's where food and digestion come in. Understanding and listening to your body's needs, eating the right foods and nourishing the body helps attain a better equilibrium and balance, both through the yoga and the food.
What is your favourite veggie dish to make at home?
My recent obsession is creating burgers (or just the patties!) using different beans from black beans to mung beans and combining them with grated beetroot, sweet potato, carrots - anything really! My latest burger recipes - are super easy to make, packed with flavour and protein, you can leave them in the fridge ready for when you're feeling a little peckish and they can be eaten with avocado, salad, tahini, tomatoes - anything!
What advice could you give to someone who is just starting out with vegetarian cooking?
A little research is always good; follow a few recipes so you get the basics, figure out what flavours you really like, and then experiment! You may discover something new and wonderful! Essentially, though, try to achieve a good balance of vegetables and proteins, using grains, lentils and beans, and mixing up the vegetables, whether in a stir-fry or a soup, so it never gets boring. And that's where Indian flavours and spices (not just spice as in chilli, but spices like cumin and mustard seeds, coriander powder and turmeric) work really well - achieving distinct flavours so that each dish tastes entirely different.
How easy is it to turn family favourites into veggie dishes?
If there's a particular gravy or sauce you love that is usually used in a meat dish, cook a mix of your favourite vegetables and tofu in the same gravy or grill the vegetables using the same sauce. You may not even miss the meat!
What is next for you?
My first cookbook! Can't wait!
www.miramanek.com
Mira's next supperclub 'Mira Manek's Indian Inspired Feast' is on 18th May at Grace Belgravia.
Tagged in Vegetarian