Chicken-Free Balti

Name: Chicken-Free Balti
Prep time: 15 min
Cook time: 55 min
Total time: 1 h 10 min
Cuisine: Asian, Indian
Ingredients: 3 teaspoons safflower or other neutral oil, divided; 1/2 cup sliced red bell pepper; 1/4 cup sliced green bell pepper or use 1 jalapeno, seeds removed; 8 ounces seitan or Beyond Chicken Strips, cut into 3/4-inch pieces (2 cups); 1/4 teaspoon Garam Masala (here); 1/2 teaspoon nigella seeds; 1/2 teaspoon coriander seeds; 1/4 scant teaspoon carom seeds or use cumin; 1/8 teaspoon fenugreek seeds; Seeds of 2 green cardamom pods; 3 cloves; 6 black peppercorns; 1 medium red onion, chopped (1 cup); 1 hot green chile; 1 (1/2-inch) knob of ginger, chopped; 6 cloves garlic, coarsely chopped; 1/2 to 3/4 teaspoon salt divided; 1/4 teaspoon turmeric; 1/4 teaspoon cinnamon; 1/2 teaspoon sweet paprika; 1/4 to 1/2 teaspoon cayenne; 1 1/2 cups fresh chopped tomatoes, or canned; 1 teaspoon lime juice; 1 1/4 cups water, divided; 1/4 teaspoon sugar; 2 tablespoons chopped cilantro, for garnish

4 steps

Prep:15minCook:55min

A balti is a type of kadhai or steel wok, though, in Hindi, it literally means “bucket.” Balti sauce is a non-creamy, spicy sauce that is popular in the United Kingdom. It has its influences from northern India, Pakistan, and England. Balti sauce also has its variations, depending on the restaurants and regions. Nigella, carom, and fenugreek seeds add incredible flavour to this sauce. I like the sauce paired with Beyond Meat brand chicken strips, seitan or tempeh. This sauce benefits from longer cooking over low heat, so let it simmer until the oil pools on top. Serve with naan or rice. Variations: - Make this with Steamed Tempeh (here), tofu, or chickpeas and follow the recipe. - To make with vegetables, skip Steps 1 and 2, Add vegetables at step 3 instead of seitan. Cover and cook until tender.

Updated at: Thu, 17 Aug 2023 00:03:45 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories177.1 kcal (9%)

Total Fat6.4 g (9%)

Carbs14.7 g (6%)

Sugars4.9 g (5%)

Protein17.3 g (35%)

Sodium545.5 mg (27%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

1. Heat 1 teaspoon of oil in a skillet over medium-high heat. Add bell peppers and cook until golden on the edges. 2 to 3 minutes. Remove the bell peppers from the skillet and set aside.

Step 2

2. Add the seitan and garam masala to the same skillet. Cook for 3 minutes, stirring occasionally. Set aside. Skip this step if using Beyond Meat.

Step 3

3. Heat the remaining 2 teaspoons of oil in a large skillet over medium-low heat. Add the nigella seeds, coriander seeds, carom seeds, fenugreek seeds, cardamom seeds, cloves, and black peppercorns. Cook until fragrant, 3 minutes. Add the onion, chile, ginger, garlic, and 1/4 teaspoon salt. Mix well and cook until the onion is translucent, stirring occasionally, 12 to 15 minutes. Reduce the heat to low if the onion starts to brown. Add the turmeric, cinnamon, paprika, cayenne and tomatoes. Increase the heat to medium and cook until the tomatoes are slightly saucy, 4 minutes.

Step 4

4. Combine the onion-tomato mixture and lime juice in a blender with 1/2 cup of the water and blend until smooth. Add the mixture back into the skillet. Add the reserved seitan or Beyond Meat, remaining water, remaining salt, and sugar. Mix well. Cover and cook over low-medium heat for 25 to 30 minutes. Add the bell peppers halfway through and mix to coat. The sauce will thicken and oil will shine on the edges. Taste and adjust the salt, spices, and lime juice, if needed. Garnish with cilantro and serve.