the goodnessis bowl

easy one-pot kichadi

30th December 2018

This is a quick satisfying one-pot meal to prepare. It is easy to digest, nourishing, balancing and a complete protein in one bowl. When eaten together, rice and dal provide all the essential amino acids for a nutritionally sustainable meal. Perfect for when you don’t have a lot of time to cook and need something fast but with enough nutrients to sustain you. It can be eaten in the morning or evening and takes only half an hour to prepare.

When preparing Kichadi, it is important to understand the different types of dal or legumes used and their energetic qualities.  There is one type of dal which is favourable and used most often – whole moong and when husked and split becomes split moong. These two are easy to digest, gentle on the system and cause minimum disturbances to all constitutions.  All other dals or legumes are recommended to use in moderation and small quantities.

When serving Kichadi drizzle with a spoon of ghee. GHEE is a magical golden substance that has many benefits for the human system including improved digestion as well as making everything taste better.

I recently spent a week with my daughter and helped her organise her first apartment in London. She needed a few quick no-fuss meals she could make while balancing studies and working – this was one of them.

Easy One-Pot Kichadi

Preparation – 35 minutes

Serves 2

ingredients
⅓ cup/60g split moong dal
⅓ cup/60g white basmati rice
3 cups/750ml water

1 Tbsp ghee
¼ tsp mustard seeds
½ tsp cumin seeds
Pinch of asafoetida
½ small red chilli (optional)
6 curry leaves
⅛ tsp turmeric powder

½ cup/30g chopped cabbage
½ cup/70g finely chopped carrot

¾ tsp fine rock salt
½ tsp jaggery/brown sugar
1 Tbsp dried shredded coconut
1 tsp finely chopped ginger
1 – 2 tsp fresh lemon juice
¼ cup coriander leaves, chopped
to serve
ghee
Indian Spicy Pickle

preparation
1.  Place the dal and rice in a bowl, rinse with water until the water runs clear, drain and pour in 3 cups water. Set aside.

2.  In a saucepan over medium-high heat, add the ghee and mustard seeds; when the mustard seeds start to splatter and pop, turn down the heat and add the cumin seeds, asafoetida, and chilli – fry for a few seconds, swishing the pan around for the spices to fry evenly.

3.  Add in the curry leaves and turmeric powder – fry for a few seconds.

4.  Pour the dal, rice and water into the spice mixture, bring to boil over high heat, then lower to maintain a rapid simmer.

5.  While waiting for the dal and rice to boil, finely chop the carrot and cabbage and add this to the simmering rice and dal.

6.  After 20 minutes, turn the heat to low and cover. When the dal and rice have softened – approximately 30 mins, add the salt, jaggery, ginger, dried coconut and stir in the lemon juice – turn off the heat, cover and allow to sit for 5 minutes for the flavours to meld together.

Taste adding more lemon or salt as needed. Serve drizzled with ghee.

suggestions
Soak the dal and rice in the morning for quick evening preparation.

variations
Replace the white basmati rice with quinoa. When using quinoa, lessen the dal to ¼ cup and increase the quinoa to ½ cup.
Change the vegetables to suit the seasons.

 

cleansing yogi bowl with a golden tahini ginger turmeric sauce

31st December 2015

4V7A9877_1980x1297

This is a wonderful cleansing restorative bowl that is so easy to make.  A perfect dish for busy lives and those who desire to eat well, choosing foods which are beneficial to support you on your journey.  The mix of cooked and raw vegetables provide a feeling of cleansing, balancing, grounding nourishment for the mind and body.  It holds all six tastes in Ayurvedic cooking –  salty, sour, sweet, astringent, pungent and bitter. These six tastes help maintain one’s contentment and keep all our emotions in perfect balance.  The earthy flavours of the turnip and their greens provide a balance to the sweetness of the sweet potato.  The golden tahini ginger turmeric sauce brings all the flavours and textures together.

The Ayurvedic bowl is a very quick, easy and simple concept with a tasty sauce that compliments and brings the added nourishment.  All vegetables can be changed to whatever is in season or what is available in the garden or fridge.  I appreciate the play of colours in this bowl which is divided into one part grain and legume; two cooked vegetables with their greens; two types of raw vegetables; some garnishes; and a delicious sauce.

When using turnips, use the younger, smaller turnips; they can be grated, tossed into salads or steamed and dressed with ghee or a favourite sauce like the one below.  The green leaves of the turnip have a very high calcium content, this is why they are slightly bitter.  They also provide special nutrient support to the body’s detox system, its antioxidant system, and its inflammatory/anti-inflammatory system.  When cooking with turnip greens, chop and wash the leaves and thinner stalks, and then lightly steam as you would spinach, kale or chard to maintain their maximum nutrition and flavour.

early morning sebastopolleaf - early morning frost on fence

These are a few snippets of where we have been these last few weeks – taken early morning outside a sweet little room in Northern California on our friend’s beautiful property.  We are still travelling, celebrating the New Year in the high mountains of Colorado surrounded by a soft blanket of snow, a cosy warm fire, deep loving laughter, dear friends and nourishing meals, inner-spersed with bouts of creative painting.

Wishing you a joyful and deeply peace-filled year ahead.

4V7A9879_1980x1297

cleansing yogi bowl

Serves 2

Inspired by this abundance bowl.

What I love about this bowl is its simplicity.  The rice and moong dal are cooked together and just before they are done, the vegetables are added to steam on top. While they are steaming, you make the sauce, then shred the cabbage.  So quick and easy!  

for the bowl

cup small round brown rice

cup whole moong dal

2 – 3 small turnips, greens attached

2 cups sweet potato, cut in small cubes

1½ cups purple cabbage, finely shredded 

for serving

2 Tbsp toasted sesame seeds

4 Tbsp melted ghee

a handful of fresh coriander

preparation

1.  Combine the rice and dal in a medium saucepan, rinse a few times and drain, add 2 cups water, bring to boil over a high flame.  Once boiling, reduce the flame and simmer covered until the water has absorbed – about 45 minutes.

2.  Wash the sweet potato, turnip and their greens (if using small turnips there is no need to peel), peel the sweet potato, and chop into 1 cm cubes.  Break off the thicker stems of the turnip greens, keeping the tiny leaves for garnish, and set aside.

3.  20 minutes before the grains have finished cooking, place the sweet potato and turnips on top of the rice and dal, then cover.

4.  When the grain and vegetables have cooked, turn off the heat and place the turnip greens on top.  Keep covered, and leave to sit for 4 minutes for the greens to lightly steam through.

5.  Shred the cabbage very finely, either using a mandolin or a sharp knife.  Wash and dry the coriander leaves- set aside.

6.  Make the sauce below.

assemble the bowls

7. Once everything is ready, simply spoon into the bowls, the rice and dal with the steamed vegetables and greens on top, drizzle generously with ghee, add the shredded cabbage and coriander leaves on the sides of the bowl and pour over the sauce.

Season generously with a few good rounds of pepper and salt, sprinkle with toasted sesame seeds. Enjoy!

golden tahini ginger turmeric sauce

4V7A9856_1980x1297

This has become a favourite in our household and can be used to spruce up salads, roasted vegetables, and cooked whole grains.  For a smoother consistency, place in a blender, and blend for 30 seconds.

ingredients

cup tahini

cup water

½ tsp cumin seeds

2 – 4  Tbsp freshly grated ginger

1 Tbsp freshly grated turmeric or 1 tsp turmeric powder

zest and juice of half a lemon

tsp fine Himalayan salt

preparation

1. In a small pan, dry-toast the cumin seeds, once cool, transfer to a mortar and pestle and grind to a fine powder, then add the grated ginger, turmeric and tahini, gradually add the water, stirring constantly.  The tahini will start to seize up, but keep stirring until smooth and creamy.

2.  Add the rest of the ingredients and stir until well combined.  For a more pourable sauce, add water as needed.  Taste and adjust the seasonings, adding more ginger or lemon.  The flavours and golden colour will intensify as the sauce sits.

 

4V7A9868_1980x1297Goodness shared by Stacey

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

1st June 2014

P1080512

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 feel the first 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.” ~ Robert Svoboda in Prakruti, Your Ayurvedic Constitution. 

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.

P1080619P1080622

P1080511

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

for the voggarane 

1 Tbsp 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)

¼ cup coriander leaves, chopped 

preparation 

1.  In a pot, wash the millet and amaranth, drain, pour in 2 cups water and 1 heaped spoon of ghee, then bring to a rapid boil, uncovered.

2.  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.

3.  Turn off the heat, add the broccoli florets, cover and allow the broccoli to steam for 5 minutes.

prepare the voggarane 

4.  Heat ghee in a small saucepan, add cumin seeds and curry leaves – allow to sizzle for a few seconds, swishing the pan for the spices to fry evenly, add turmeric, enjoy the aroma, but be careful not to burn, then add to the millet and vegetables.

5.  Stir in the salt, pepper and jaggery, the green leaves and coriander – let to sit, covered for a few minutes before serving.

6.  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.

4V7A1377_1980x1297

Goodness shared from Stacey

All rights reserved © Goodness is…. · Theme by Blogmilk + Coded by Brandi Bernoskie