RECIPE: Surya Spa Dal

I got this recipe via Goop.  It is from an Ayurvedic Spa and is made for detox. This is so easy, and filling and perfect for when you want something nourishing and light. I make it often. It’s great for Kapha dosha (but because coconut is quite heavy and difficult to digest, people with Kapha constitutions should use it sparingly.) – CM

SERVES 4
  • 1 tablespoon coconut oil
  • ¼ teaspoon cumin seeds
  • ¼ teaspoon fennel seeds
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon ground coriander
  • 2 tablespoons chopped cilantro
  • 1 cup organic yellow split mung bean dal or organic yellow split lentils
  • 3 cups water
  • ¼ teaspoon salt

1. Heat coconut oil in a large saucepan or dutch oven over medium heat. Add spices and cook for one minute, or until fragrant. Add cilantro, sauté another 30 seconds, then add lentils, water, and the ¼ teaspoon of salt.

2. Bring the mixture up to a boil, boil for five minutes, then turn heat to very low and cover with the lid, leaving it slightly ajar.

3. Simmer over very low heat for 20 minutes, or until lentils are tender. Season to taste with salt if desired.

Originally featured in The 2016 goop Detox

RECIPE: Paneer and vegetable skewers

I like paneer, and Anjum Anand’s recipes, so this looked interesting and healthy. I would add slightly more chilli powder next time. You can actually substitute other veggies too. -CM

Paneer is the main vegetarian protein eaten in India and it is a perfect foil for Indian flavours.

Ingredients

For the marinade
125ml/4½fl oz Greek-style yoghurt
small knob fresh ginger, peeled and roughly chopped
2-3 garlic cloves, peeled and finely chopped
salt, to taste
½ tsp chilli powder, or to taste
1 tsp garam masala
2 tbsp lemon juice, or to taste
2 tbsp vegetable oil
1 tbsp gram flour (also called chickpea flour)
1 tsp cumin powder
seeds of 6 green cardamom, ground

For the skewers
300g/10½oz paneer, cut into 2.5cm/1in cubes
1 large onion, cut into 2.5cm/1in cubes
1 green and 1 red capsicum pepper, cored and cut into 2.5cm/1in cubes
oil, for greasing
6 wooden skewers, soaked for an hour
2 tbsp butter, melted, for drizzling
chaat masala (a dried spice mixture available from Asian grocers), to sprinkle

Preparation method
For the marinade, mix together all the marinade ingredients in a bowl and add the paneer, onion and peppers. Cover with cling film and allow the paneer and vegetables to marinate for 30-40 minutes, or longer, in the fridge.

Preheat the oven to 200C/400F/Gas 6 and oil a baking sheet.

Thread the vegetables and paneer alternately onto the skewers. Bake in the oven for seven minutes, drizzle over the melted butter, turn and cook for another 5-7 minutes or until charred at the edges.

Sprinkle with chaat masala and serve. They are also great served with a green chutney.

via BBC – Food – Recipes : Paneer and vegetable skewers.

RECIPE: Roasted Red Onion Raita

INGREDIENTS
1 medium red onion, unpeeled
1/8 tsp cumin seeds
1 cup plain low-fat yogurt
1/2 tsp salt
1/4 tsp sugar

DIRECTIONS
Roast onion under a broiler, turning often, until well blistered all over and soft inside, about 15 minutes. Set aside until cool enough to handle. Peel and mince the onion, retaining all the juices.

Toast cumin seeds in a dry skillet until brown and fragrant. Remove to a cutting board and coarsely crush with the back of a spoon.

Whisk together the cumin, yogurt, salt, and sugar. Add the onion and any juices, stir, and taste. Adjust the salt and sugar as needed. Serve at room temperature or cold.

From 5 Ingredients, 5 Dishes by Ruta Kahate

RECIPE: Kikkererwtensoep met spinazie (in Dutch)

INGREDIËNTEN
4 eetlepels olijfolie
300 g panklare spinazie
1 sjalot, fijngesneden
1 wortel, fijngesneden
2 teentjes knoflook, fijngesneden
1 zakje verse peterselie (30 g), grofgehakt
1 theelepel paprikapoeder
800 ml vleesbouillon (van tablet)
1 blik kikkererwten (400 g), uitgelekt
2 kruidnagels
1 laurierblad
125 ml zure room (omit for Kapha)

VOEDINGSWAARDEN (per eenpersoonsportie)
Energie:235 kcalEiwit:8 gVet:18 gKoolhydraten:19 g

BEREIDEN
In (soep)pan 1 el olie verhitten. Spinazie al omscheppend in 3-4 min. laten slinken. Spinazie in zeef laten uitlekken, met bolle kant van lepel vocht eruit drukken en blad grofsnijden. Pan schoonvegen met keukenpapier en rest van olie verhitten. Sjalot, wortel, knoflook, peterselie en paprikapoeder 3 min. fruiten. Bouillon erbij schenken en helft van kikkererwten erdoor roeren. Kruidnagels in laurierblad steken en aan soep toevoegen. Soep 5 min. zachtjes laten koken. Laurier en kruidnagels uit pan nemen en soep met staafmixer pureren. Op smaak brengen met zout en peper. Spinazie en rest van kikkererwten door soep roeren en kort meewarmen. Soep in vier diepe borden scheppen. In midden van elk bord volle eetlepel zure room scheppen. Lekker met volkorenbrood.
alle 123 recepten

RECIPE: Winter root vegetable and barley pot

Note: Barley products are the best grain for balancing kapha and are good for pitta as well. Barley is relatively lighter to digest and it does not produce excess mucous in the body. I wanted to find recipes to incorporate barley into my kapha reducing diet as I’d never actually cooked it. This recipe is delicious, it’s filling but not heavy, and can also be used as a light lunch if you serve a smaller portion.

TIME: 1HR 20MINS
SERVES: 4

Ingredients
200g (7oz) pearl barley
1.8 litres (3 pints) chicken stock (using 2 cubes)
2tbsp olive oil
1 onion, diced
1 clove garlic, crushed
1 carrot, chopped
1 parsnip, chopped
½ swede, chopped
½ turnip, chopped
1 leek, sliced
2 sticks celery, sliced
100g (3oz) frozen peas
200g (7oz) frozen spinach

Wash the barley in cold water and drain, then place in a pan, cover with stock and simmer gently for one hour.

Heat the olive oil in a pan. Add the onion and garlic and sauté for five minutes on a low heat. Add to the pan with the cooked barley; also add the carrot, parsnip, swede and turnip and simmer for a further 15 minutes. Add the leeks, celery and spinach and simmer for a further 10 minutes. Finally add the peas and simmer for a further five minutes.

Garnish with a sprig of parsley and serve.

RECIPE: Pasta with kale, garlic & chilli

Note: This is an easy weekday recipe for when you need to cook fast. Wheat is heavy and moist which makes it Kapha imbalancing so strictly speaking should not be eaten by Kapha. Kale on the other hand, is good for Kapha – Claire

Serves 2

Ingredients

  • 200g spaghetti (I used wholewheat)
  • 150g curly kale, chopped (I used frozen)
  • olive oil (very little)
  • 2 garlic cloves, finely sliced
  • 1 red chilli, sliced

Preparation and cooking times
Preparation time 5 mins
Cook 10 mins

Method
Cook the pasta following packet instructions. If not using frozen kale, put the kale in a colander and pour over a kettle-full of water. Leave to drain. Heat 3 tbsp olive oil in a pan, add the garlic and chilli and cook gently for 3 minutes without browning. Add the kale and cook for about 3-4 minutes until tender.

Drain the pasta and add to the pan with 2 tbsp of the cooking water. Toss everything well, then serve.

Per serving
520 kcalories, protein 14.9g, carbohydrate 75.9g, fat 19.5 g, saturated fat 2.6g, fibre 5.4g, salt 0.09 g

via Pasta with kale, garlic & chilli recipe – Recipes – BBC Good Food.

RECIPE: Kitchari by Glynnis Osher and Madhuri Phillips

Tridoshic Fall Kitchari (3-4 servings)

Ingredients:

  • 2 TBSP ghee (clarified butter)
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1 tsp fennel seeds
  • Half a medium onion finely diced
  • 1 inch fresh peeled ginger, finely diced
  • 1 cup split mung dal
  • 1 cup white basmati rice
  • About 2 cups mixed veggies of your choice (seasonal root veggies and greens)
  • 1 tsp sea salt/rock salt
  • 6 cups water (may add more water for a more watery soup kitchari)

TIP: Soak beans/rice overnight for shorter cooking time and easier digestion

Directions:
Wash beans and rice until rinse water is clear. Discard water and set rice and beans aside. In a heavy-bottomed pan, heat the ghee on medium and add the onions to sauté until sweet and tender. Add ginger, cumin, fennel, and coriander seeds and sauté for two or so more minutes. Add rice and beans and sauté for a few more minutes. Add the water, cover and bring to a boil. Once boiling, stir, lower heat and simmer on low with the lid on for about 20 minutes. While kitchari is cooking, wash and chop the veggies/greens. Add to the mixture, stir in and cover. Allow to ‘steam’ for about 8-10 minutes. Add salt and mix in. (If you are using veggies that take longer to cook than greens (squash or yams for example), add to mixture 5 minutes before the greens and other veggies).

Garnish with a squeeze of lemon or lime, fresh cilantro or parsley, a small dollop of extra ghee and toasted sesame seeds or toasted sunflower seeds.