Healthy Indian Vegetarian Cooking
by Mani Chari

Potatoes are a wonderful vegetable that is abundant throughout the year and is high in vitamin C. Potatoes are also a wonderful source of potassium, iron, and vitamins C, and B1. Potato peelings are also rich in the mineral elements. At least 60% of the potassium in the potato is so close to the skin that it cannot be saved if the potato is peeled. The potato rice recipe below is a fun and delicious way to incorporate potatoes into your menu!

The ginger chutney is a healthy and tasty dish to add flavor to any recipe. In ancient India, ginger was the given the name "universal medicine". Ginger is used as a wonderful digestive stimulant and tonic around the world along with being remarkably effective against parasites. Ginger has benefits for the heart as well and in Cornell Medical School researchers published its benefits in the New England Journal of Medicine in 1980. Ginger has aspirin-like effects, anti-oxidant effects and strengthens the heart muscle and lowers cholesterol. Ginger also reduces fevers and chills. Ginger relieves inflammation in joints while protecting the digestive system from ulcers.



1 cup rice
3 Medium size potatoes (preferably organic)
½ inch piece of ginger (chop into small pieces)
Small piece of green pepper (chop into small pieces)
½ teaspoon cumin seeds
½ teaspoon mustard seeds
1 tablespoon olive oil (not extra virgin)
3 branches of cilantro (chopped)
Pinch of turmeric
1/8 teaspoon celtic sea salt

  1. Cook the rice in 2 cups of water.
  2. Wash the potatoes well and if the potatoes are organic do not remove the skin.
  3. Cut the potatoes into 1-inch pieces.
  4. Heat the olive oil on medium heat then:
       a.) Add cumin seeds and mustard seeds.
       b.) When the mustard seeds start to pop, add chopped ginger and pepper and stir well.
       c.) Add potato pieces, salt and turmeric and cover.
  5. Cook on medium heat for 15 minutes.
  6. As soon as the potatoes are soft mix them well.
  7. After the rice is cooked add the rice to the potatoes.
    (Tip: Do not add all of the rice at once. Add ¼ of cooked rice and mix, and continue adding small amounts of rice and mix it well).
  8. Garnish with chopped cilantro.


2" piece of fresh ginger (chopped in half)
6- 8 dates (Soak them in 1 cup of hot water for 15 minutes)
Lemon Juice (made from ½ lemon)
Celtic Sea Salt (to taste)
Pinch of turmeric

Blend all of the above ingredients together and this makes delicious chutney. You can eat it with the potato rice. Enjoy!!