the ‘goodness is’ bowl – a soothing one-pot meal of turmeric flavoured millet, amaranth & seasonal vegetables

1st June 2014

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I thought I would share this simple, but extremely quick and easy nutritious meal I have most mornings. You will appreciate the ease which the body digest it.  It is actually my first meal of the day at around 10 or 11 o’clock, depending on when I first feel the signs of hunger.

I love these one-pot meals that use a number of different foods cooked in a single pot with ample water.   “It is almost as if the various foods have settled their differences in the pot.   When simmered away slowly, all the ingredients interact more completely and have a harmonising effect.  In a sense, the foods are being pre-digested in the pot.” explained by Robert Svoboda in Prakruti, Your Ayurvedic Constitution.  It has a similar soothing effect that of kitcheree.

The importance of this bowl is finding the right millet to use. I use a very small grain (foxtail millet) as opposed to the bigger commonly found millet, which can be quite dry when cooked.  The foxtail millet is much finer and softly moist, and when combined with amaranth, the two together create a very soothing, playful texture.

Amaranth is high in protein, fibre, rich in vitamins, and exceptionally rich in the amino acid, lysine, which is absent in most other cereal grains. It is also high in calcium and has an iron content four times higher than brown rice.

I change the vegetables to what is in season and depending on what can be picked from the garden.  Sometimes I use celery when there is no fennel or broccoli, spinach opposed to kale, sweet peas instead of beans etc.  To serve, I  keep it as simple as possible, just adding a little Indian pickle (something spicy), half of an avocado or scoop of yoghurt and lavishly drizzle with ghee.

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the ‘goodness is’ bowl

Serves 2

The dish can be made with quinoa, rice or any grain of your choice – the cooking times may vary though.

ingredients :

¼ cup/50g millet

¼ cup/50g amaranth

2 cups water

1 tsp ghee

1 cup fresh seasonal vegetables, carrot, cherry tomatoes, green beans, cabbage, a handful of small broccoli florets

½ medium fennel bulb

voggarane :

1 Tblsp ghee

1 tsp cumin seeds

6 fresh curry leaves, roughly torn

1 tsp turmeric powder

½ tsp fine rock salt

few rounds of freshly ground pepper

1 tsp jaggery/brown sugar

a handful of green leaves (kale, small broccoli leaves, chard, etc)

freshly chopped coriander

preparation :

Wash and drain the millet and amaranth in place in a medium-sized saucepan.  Pour in 2 cups water and 1 heaped teaspoon of ghee, then bring to a rapid boil, leave uncovered.

Meanwhile, wash and chop the vegetables into very small pieces and add to the pot.  Set aside the vegetables which require less cooking time, eg broccoli and fresh greens’ leaves, which will be added just before it has finished cooking.  Allow to simmer, uncovered undisturbed for approximately 10 -15 minutes.

Add the broccoli florets, replace the lid and allow the broccoli to steam for 2 minutes.

for the voggarane :

Heat ghee in a small saucepan, add the cumin seeds and fresh curry leaves.  Allow to sizzle for a few seconds, swishing the pan for the spices to fry evenly, add the turmeric powder, enjoy the aroma, but be careful not to burn, then add to the millet and vegetables.  Stir in the salt, pepper and jaggery, the green leaves and fresh coriander.  Allow to sit, covered for a few minutes before serving. Drizzle lavishly with ghee.  If not serving with pickle, add a squeeze of fresh lemon juice.

Updated:  Enjoyed this, this morning sitting in the sun.  I added okra and red pepper which I sautéed together in a very hot skillet, charring the edges a bit.  It was a delicious combination.

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Goodness shared from Stacey

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4 comments

  • Teresa

    Thank you Stacey

  • Emily

    This has become one of my favorite simple meals, especially when I’m feeling low on energy. One pot, pure flavors, and so variable. I was able to get fresh turmeric today and used it here… wonderful.
    Thanks again for your inspiration…

    • goodnessis

      you have a lovely site. I also love these one pot meals quick easy and so satisfying. I wish I was able to find fresh turmeric here in portugal. Glad I could inspire….

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