Khichari - Rice and lentil one-pot meal

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Khichari

A one-pot grounding and soothing dish

Adapted from Divya Alter by My Little Blue Heron Kitchen

 

Want to experiment and change up how you're eating? After the parties canceled gatherings, when you're ready to to clean-up your kischkas, simplify, and heal your body, try khichari!

Khichari is known for its soothing and healing properties. Khichari (pronounced "kich-di") is Indian/Ayurveda comfort food. It’s delicious, healthy and after eating chocolate, cookies, pasta, and whatever else fun holiday foods you've enjoyed, this is a great dish to prepare. 

With various ingredients  that you'll have on hand, this is a quick and simple dish to make. It’s easy, inexpensive to prepare, and it's fun to eat! Some folks eat Khichari for a solid week to cleanse.  

Your kitchen will smell like heaven. Once you've made your first pot of khichari you'll want to vary ingredients and spices. (I added some ground fennel to this batch.) The ratio of lentils to rice can be changed, too. If you want to cut down on the rice, use half rice/half quinoa. 

Some basic ingredients for khichari (try to get organic)

·      Yellow split mung dal (lentils)

·      White basmati rice

·      Optional quinoa

·      Ground turmeric

·      Fresh Ginger (Use powdered if you don't have fresh.)

·      Curry or bay ("Cassia") leaves - (Indian bay leaves are different than western bay.)

·      Vegetables: carrots, sweet (not white) potatoes, taro root (also called “edo” root .. buy small, firm ones that fit in the palm of your hand), string beans, asparagus, celery root, daikon radish, leafy greens (like swiss chard or spinach)

·      Ghee (organic if possible)

·      Green Thai chile (the tiny green chile’s you find in Indian markets, and in a pinch, a jalapeno will be fine)

·      Sea salt or if you can get it, “Soma” salt

·      Fresh cilantro

MASALA means 'spice mixture' - and you'll need it!

To make a masala (it's what some people call “curry powder”), you'll need a good grinder. A coffee grinder designated as a spice grinder should do! 

This recipe calls for "Grounding Masala". Click on "masalas" above to link you to the recipe. If you're not feeling motivated, find an all-purpose masala powder. Suggestion: try "Mom's Super Spice Masala".  

I love the addition of green veggies. This stew then becomes a well-balanced one-pot meal. I like asparagus and spinach, too. But you can add whatever greens make you happy!

Serve hot, garnished with a drizzle of olive oil, some freshly ground black pepper and plenty of freshly chopped cilantro along with slices of lime. 

Serve with a chutney of your choice. I love date and tamarind or mint chutney. The lime is a surprise - you'll love it!

peace, love and kichiricoo,

jane

Khichari - Rice and Lentil Stew

Equipment: Spice grinder (to grind spices for your masala!), 4-qt. saucepan with lid

Ingredients:

1/2 c. yellow split mung dal (or red lentils)

1 c. basmati rice

1 Tbsp. ghee (or olive oil, or if you like, sesame oil)

1/2 tsp. ground turmeric

1 Tbsp. grated fresh ginger, or use powdered ginger (use less.) I like sunthi ginger, which is supposed to have magical powers (it couldn't hurt)

6 curry leaves (fresh preferred, but you can use dried - I do all the time) or 2 cassia bay leaves

1 small Thai green chile, seeded (left whole or minced .. your choice!)

2 1/2 tsp. grounding masala (see above link to "masalas")

2 tsp. salt (or to taste .. I prefer beginning with a little less - even half,  and then adding to taste)

2 - 3 (or more!) c. diced vegetables of choice: carrots, sweet potato, edo (taro root), beets, zucchini, green beans, asparagus, leafy greens. If using green beans, zucchini, green beans, asparagus or leafy greens, hold off until last 15 minutes of cooking. 

Garnishes:

Olive oil

Fresh, coarsely ground black pepper

Cilantro

Lime Wedges

Chutney of choice

Procedure:

1.   Soak dal (split yellow lentils) and rice together, for 30 minutes.

2.   Meanwhile, mise en place time! (Measure out everything and have it all ready to go.)

3.   Drain the soaked dal and rice and rinse with cold water, very well, until water runs clear. Drain well and set aside.

4.   In a 4-qt. saucepan, melt the ghee (or other oil of choice) over low heat.

5.   When warmed, add turmeric and stir for just a few second, taking care that it doesn't burn.

6.   Add all other spices, including curry (or cassia) leaves and chile (I leave mine whole), EXCEPT the grounding masala and salt and stir for a few seconds until sizzling. 

7.   Now add the well-drained dal and rice and over medium-low heat, stir until almost dry. 

8.   Add masala, salt and veggies and 4 cups of water. Bring to boil over high heat. Reduce heat to low, cover and cook, stirring every ten or so minutes to make sure the stew isn't sticking to the bottom. Do this for about 15-20 minutes and add water, as needs. (This dish drinks water.) In the end, you'll choose your favorite texture: firm, al dente, creamy or soup.

N.B. If you're adding quicker cooking vegetables, add later, about 15-20 minutes into the cook.

Depending upon your rice and dal (age and humidity in your home), and soaking time, cooking time will vary. You'll know when your perfect consistency is reached. (Keep tasting!)

Garnish and serve hot. If you prepare this in advance, add some water when you reheat. 

Serves 4 very generously.

Black Eyed Peas (Lobia Masala) for 2022 - Indian "Jain" Style, Vegan

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Lobia Masala, (Black Eyed Peas)

No Onion, No Garlic in your pressure cooker

Gluten and dairy free, Vegan

Adapted from Archana's Kitchen by My Little Blue Heron

Some folks like to celebrate the new year with traditional foods (and drink.) Black eyed peas are eaten in some homes at New Year's. I discovered this recipe and it rocks. 

Whether you prepare it for New Year's or Old Year's or any time, it's so delicious. Prepared, these black eyed peas are creamy, comforting and if you're feeling the impact of the current economy, this is a very inexpensive meal to prepare. Black-eyed peas are high in protein and fiber, along with micronutrients such as folate, copper, and thiamine.

Have digestive gripes with legumes and beans?  If you soak the lobia for a full 24 hours, changing the water once, you'll notice a big difference. Some people just can't digest the sugar chains, and I usually have problems with legumes, but I have great success with the long soak, eliminated alliums (garlic and onions), and I also supplement risky meals with these digestive enzymes.

You'll need some ingredients that you can get at an Indian grocer. When all fails, try Amazon! Like: if you can't get fresh curry leaves, try these (from Amazon!) I use them, and they're awesome. I like Kashmir chilli powder, and 'besan' flour is chickpea flour (easy to find.) Tamarind paste? I like Tamicon. And, if you can't find jaggery (I cop to the powdered), use raw sugar or coconut sugar. If you miss the flavor of garlic, try adding some asafetida or "hing", what those folks who don't eat onion or garlic use as a substitute. I have "Best Hing Ever". Beware: it packs a ping.

You might throw in tomatoes, but I stick with the tang of tamarind and opt out of nightshades for this lovely curry.

Here's to your good health, inside and out. Happy 2022 and happy every day, too!

peace and love,

jane

Black Eyed Pea Masala 
"Lobia Masala"

Equipment: Pressure cooker or Instant Pot

Ingredients:

1 cup black eyed peas (lobia), soaked for at least 2 hours, but preferably for 24 hours, with one rinse and change of water

1-2 tbsp. olive or avocado oil

1 inch of fresh ginger, peeled and finely chopped (more if you're a ginger nut)

2 green chillies whole or, seeded and chopped - you're the boss

2 sprigs of curry leaves (or about 12-15 dried curry leaves)

1 tsp. cumin seeds (jeera)

1/2 tsp. turmeric powder (haldi)

1 tsp. red chilli powder (I like Kashmir)

1 tsp. coriander powder (dhania)

1 Tbsp. gram flour (besan) ... chickpea flour

1 Tbsp. tamarind paste

1 tsp. jaggery (or other sugar)

salt, to taste (approx. 1 1/4 - 1 1/2 tsp.)

1/2 c. cold water +  2 c. cold water (more or less)

opt., tiny pinch of hing (asafetida)

coriander (cilantro) for garnish/serving

Procedure:

1. Wash black eyed peas, picking out any stones or foreign matter. Cover with fresh, cold water (by at least an inch or two.) Set aside, ideally for 12 hours. Rinse, repeat and let soak for another 6-12 hours. Drain and rinse.

2.  Have all ingredients measured and ready to go (mise en place.)

3.  Using an Instant Pot, on 'sauté' mode, heat oil. Add cumin seeds, chopped ginger, green chillies, and sauté for a few seconds.

4.  Add the besan (chickpea flour) and the 1/2 c. cold water, stirring constantly to make a smooth paste.

5.  Now, add the turmeric, coriander, red chilli powders, jaggery (sugar), salt, hing (if using), and tamarind paste, followed by the drained and rinsed black eyed peas with about 2 c. water.

6. Stir well, change mode of pressure cooker to "chili/beans" and cook for approx. 15 min. (depending on how long you soaked the beans.) On a conventional Indian pressure cooker: 4-5 whistles on medium heat.

Let pressure release on its own. Adjust consistency and if needed, cook longer. (You will get the knack of this dish after one or two times.)

7.  Check seasonings and adjust.

8.  Serve with: rice, and if you eat gluten, with roti, your favorite chutney, sprinkled with some chopped coriander (cilantro.)

Serves 4

Ayurveda for a New Year

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Ayurveda for a New Year

(The unanswered question)

Pantry Staples, Spices, Dry Goods  and a Few Great References 

for a Western Person’s Kitchen

With love from My Little Blue Heron

 

2021 - I'll begin the year with sharing.

In the mood for change? Already an Indian cook? Interested in Ayurveda? You may know so much more than I do (which wouldn't be difficult.) 

Here are references I've found to be jewels. Having these pantry staples on hand make it easier to choose one of these recipes and 'just' cook.

Wishing you peace, love, safety, good health and much happiness,

jane

References 

All links are to abebooks.com 

Please shop where you're happiest!

I like to buy used books.

What to Eat for How You Feel by Divya Alter

 

Everyday Ayurveda Cooking for a Calm Clear Mind: 100 Sattvic Recipes 

by Kate O'Donnell

 

The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell

 

Everyday Ayurveda by Dr. Bhaswati Bhattacharya

 

 

Indian stores will have all of these ingredients. In the NYC Metropolitan area, try Patel Brothers. There are online Indian grocers, too. Kalustyan’s in NYC has pretty much anything you’re looking for. Quality and prices are both on the higher end. 

When you have your spices and want to put together some masalas, here's a link!

Spices, Sweeteners and Fats

 

(When possible, buy organic spices!)

·      Coriander seeds

·      Fennel seeds

·      Ground turmeric

·      Cumin seeds

·      Whole cloves

·      Powdered ginger 

·      Sunthi ginger (It's an Ayurveda thing)

·      Black peppercorns

·      Cassia bay leaves

·      Dried rose petals or buds

·      Dried rosemary

·      Cardamom pods (green)

·      Cinnamon sticks or granules 

·      Ground Cinnamon

·      Vanilla powder (pure)

·      Kalonji seeds

·      Ajwain seeds

·      Black Cardamom Pods

·      Soma salt (Ayurveda .. again. Kalustyan's (see above) has it, too.)

·      Star Anise

·      Maple Syrup

·      Dried Dates

·      Raisins (Thompson and/or golden)

·      Ghee (Organic is best)

·      Cultured Ghee (if you can find it)

·      Olive Oil

 

 

Legumes and grains

 

·      Yellow split mung dal

·      Red dal

·      Kulthi beans (horse gram) for deep cleansing khichiri

·      White basmati rice (not brown!)

·      Quinoa

·      Amaranth (Rajgiri)

·      Oats (steel cut or regular)

·      Chia Seeds

 

 

 

 

 

 

Dal with Three Chiles, Thank You and Happy New Year

Thank You, India 

Thank you frailty, thank you consequence, thank you, 

thank you silence

Green chile, dried red chile

Cayenne

Pink lentils (split) "dhuli masoor dal"

Simple Gujarati Dal with Three Chiles

From Suvir Saran’s Indian Home Cooking, adapted by Blue Heron Kitchen

This is quick and simple and I think it tastes better then next day(s). Pink lentils (split), called dhuli masoor dal, can be purchased at any Indian market. I love Patel Brothers.  There are many of these markets in the NY City region. Go online and look for “Indian Grocery Stores” and type in your neighborhood. Or, if you live in a neighborhood where the 'ethnic aisle' means "Old El Paso", buy your dry goods online. Try, for example, "YourIndianShopUSA" at Amazon.com. You'll find a ton of Indian dry goods there.

I use slightly less oil than the original recipe calls for; and I mix canola and olive oils. You can use all canola oil or all olive oil. 

If you’re truly Gujarati, you won’t use the garlic. Garlic and onion are not part of the Gujarati diet. Add some Asafetida or "Hing" powder (use this sparingly) or some minced, fresh ginger instead.

A bowl of dal with a dollop of yogurt (I love Fage (pronounce it this way: “Fay-ah!”) brand 0%, Greek yogurt) or raita and some salad is a perfect meal. It’s hearty, healthy, low in fat, high in protein and quite satisfying. You can have it in a bowl or over plain or fragrant (with aromatic spices) basmati rice. Or, if you feel like ‘other’ grains, try it with your favorite grain such as farro (triticale wheat) or couscous.

Namaste

Happy, Healthy New Year

2012!

peace and love,

jane

Ingredients:

1 cup lentils, picked over, washed and drained

½ tsp. turmeric (a natural anti-inflammatory!)

1 tsp. salt (more or less, to taste)

4 cups water

For the tempering oil (which adds the distinctive flavor!)

1 Tbsp. Canola oil

1 Tbsp. Extra virgin Olive Oil

Black mustard seeds are da bomb
You can get them at your local
Indian market or try Penzeys.com

1 tsp. black mustard seeds                                    

½ tsp. cumin seeds

3 whole dried red chiles

1 fresh hot green chile, minced

8 fresh or 12 frozen curry leaves, torn into pieces (optional – but try to get them because they’re extraordinary!)

1 small garlic clove, minced (if you’re true Gujarati, no garlic, no onion  – try some Asafetida -also called "Hing" – or throw in some freshly minced ginger!)

½ tsp. cayenne pepper

 3 heaping Tbsp. chopped fresh cilantro

Juice of ½ lime or lemon

 Procedure:

Put lentils in a large saucepan with water, turmeric and salt and bring to a boil. Skim well. Reduce the heat and simmer, covered, cooking until the lentils are soft. If you’re using the pink lentils, this will take about 15 minutes. “Other” lentils will take up to half an hour. If necessary, add more water during cooking. Taste for salt and if needed, add more.

They don't stay pink, silly. Turmeric turns everything yellow.

When lentils are soft, remove a cup and put into a small bowl. Mash them with a spoon and return them to the pot. If you prefer your dal ‘thick’, continue cooking. ("DALert": Because it is starchy, dal thickens as it cools. Upon reheating, you may need to add some liquid to reach the desired consistency.)

For tempering the oil: heat the oil with the mustard seeds in a small frying pan, wok or (ideally) a kadai (I bought mine at Patel’s – they’re Indian woks that have gone to charm school. They have beautiful handles and have perfect posture: they don’t need that ‘ring’ to sit upon. The kadai sits perfectly straight and still on the stovetop – no ring needed! And so far, All-Clad hasn’t produced one, so they’re still wildly inexpensive.)  Do this over medium-high head, covered. When you hear the mustard seeds popping (after a minute or two), uncover and add the cumin. Stir a couple of time for about 30 seconds.  Next step: add the dried red chiles, the fresh green minced chile, the curry leaves and the minced garlic and cook, stirring for about 30 seconds. (NB: curry leaves ‘spit’, so stand back when you put them in – or better, assert yourself and spit back.)

Remove the pan from the heat and stir in the cayenne pepper. Add a few drops of water to stop the cooking. It’ll steam up and go all drama and gorgeous on you.

Stir half of the tempering oil, all of the lime or lemon juice; and half of the cilantro into the cooked dal (lentils). Simmer gently for a few minutes. Transfer to a serving bowl and pour remaining tempering oil over the top and sprinkle with the rest of the cilantro.

(Or wait until you’re serving the dal, (dalink): reheat the remaining tempering oil and drizzle it over the reheated dal and garnish with freshly chopped cilantro. Or, if you’re like me, just add all the tempering oil, serve it tomorrow and c'est la guerre!)