KICHEREE ( V/P/K)
1) Soak ½ cup split mung beans & ½ cup brown basmati rice separately over night. Rinse well in morning. This proportion may be changed to ¾ cup beans and ¼ rice for Kapha)
2)Boil together in 4 cups of water for approx 30 mins, adding the vegetables part way through..
3) Wash & prepare any of the following Doshic appropriate vegetables into bite size pieces – green beans (V/P/K), peas (V/P/K), sweet potatoes (V/P), carrots (V), leafy greens (P/K), turnip (V/P), zucchini (V/P/K), pumpkin (V/P) etc . Denser vegetables need to be cut smaller or added first, and depending upon its preparation size, the vegetables may need 10-15 mins of cooking, so add to the pot 15-20 mins after the beans and rice are boiling.
2) In a separate pan heat 1 tbsp ghee ( less for K) , & add 1 tsp each of cumin, coriander & fennel seed, & ½ tsp each of whole black pepper, mustard and fenugreek seeds . Fry gently till aroma is released. Add curry leaves & a pinch asafetida briefly before turning off the heat and adding all the spices to the finished kidgeree.
3) Add ½ inch of freshly grated ginger, ½ tsp turmeric & pinch of rock salt and mix well.
You may vary this recipe as you like to include a higher or lower proportion of vegetables or water to make it thicker or more soup like. Add condiments suitable for your doshic condition – such as more ghee or sesame oil (V), chili pepper (K), seaweed (V/P), Braggs amino acids, lemon (V/K) etc
SWEET PONGAL ( Vata and Pitta balancing)
1)soak ½ cup split mung beans & ½ cup basmati rice over night if possible. Rinse well
2)Boil together in 1 ½ cups of water and 1 ½ cups of milk for 30 mins or till thick. Turn off the heat.
3) Add ½ cup of Jaggery ( dark whole sugar) or good sweetener which may include chopped dates, agave, or honey.
4) Heat couple tablespoons ghee & gently toast ½ cup of cashew nuts to golden brown. Then add ½ cup of raisons & ½ tsp of cardamom powder. Stir in & enjoy.
BENJAMINS FRIENDS DHAL
1.Cut up 6 cm peice of ginger small enough for blender
2.Wash 3 bunches of coriander, cut end of stems off
Put Ginger into blender and blend,
- Add coriander after & blend
- Add 1/2 cup moist coconut flakes into blender &blend again
- Next : place 3-4 tablespoons of ghee into pan and melt like butter on minimum heat on stove
- Add compounded Asafoetida powder into pan with ghee, mix a bit
- Add contents of blender into pan and fry to soft gold
8. Add to pan : 3 teaspoons turmeric,1 teaspoon cumin (optional),1 small teaspoon brown mustard seeds (optional),6 curry leaves, 2 tomatoes (placed in boiling water 1-2 minutes so skin will come off then chop and add)
9. Stir together
10. Add 2 cups of pre-soaked whole Mung Dahl beans – or- 2 cups of split Mung Beans- washed and rinsed well with 1liter of water, 2 vegetable stock cubes and 1 heaped teaspoon sea or rock salt
Can be served with RICE as below.
1/2 washed cup brown rice preferably basmati in pot with approx 3 cm water covering it.
Stir and bring to boil.
Once at boil put lid on and turn temperature to half
30 mins cooking time once lid is on
Rice will absorb much of the liquid to give correct consistency
MUNG BEAN SOUP (V/P/K)
1) Wash desired amount of either split or whole mung bean & soak for 4-6 hours. (approx ½ cup per portion)
2) Add to 3 x quantity of water & boil together
2) Wash & prepare any of the following doshic appropriate vegetables into bite size pieces – green beans, peas ,sweet potatoes, carrots, leafy greens, turnip, zucchini, squash etc (denser vegetables to be cut smaller or added first),
3) In small fry pan add ghee and gently fry up any combination of the following spices: 1 tsp each of whole seed of fennel, coriander, cumin, fenugreek, black pepper,(1/2tsp). Once aroma is released, add any spices you may have in powder form such as curry powder, asafetida (small pinch), clove or cinnamon. Add to soup with some rock salt & a touch of brown sugar.
4) Add fresh coriander, lemon & seaweed as desired into individual servings & enjoy!
LEAFY GREENS with SUNFLOWER SEEDS
A really quick and easy dish, loaded in iron and calcium, light and digestible. Ideal for Kapha and Pitta, and depending on how much oil is used and which seasonings, this dish can work even for the Vata dosha.
- Prepare a selection of seasonal dark leafy greens such as mustard greens, kale, collards, spinach, bok choy etc by washing, draining and chopping finely. Use approx 1& ½ cup per serving.
- Heat a skillet and lightly toast ¼ cup sunflower seeds. Add the prepared greens with freshly grated ginger (V/K) and lightly sauté for 3-5 minutes in their own natural water content..
- Turn off the heat and add your dosha dressing of choice – lemon/ lime or raw apple cider vinegar, braggs or salt, pepper (V/K), sesame oil (V), chili (K), or with one of the dressings below as suited to your dosha.
- Serve with either CRUNCHY TEMPEH (VPK) or Rice, quinoa or steamed sweet potatoes (P/V) or avocado (V/P)
For a busy life-on-the-go, these are a good basic recipes for ‘no excuses not to eat at home’ after a busy day. ! Everything goes in the pot and cooks itself while you shower off, relax or do some yoga before having a wonderful nutritious supper at home.
ROOTY WONDERS – Vata and Pitta
- Chop into thumbnail size pieces 1 &1/2 cup of the following appropriate to your dosha – sweet potato, pumpkin, parsnip, turnip, carrot, or any other root vegetable
- Place in crock pot with approx 2 cups of water
- Add generous tsp of dried Mediterranean seasonings – or even better, fresh coriander, parsley, basil, rosemary, fennel, oregano, thyme, salt and pepper.
- Place setting for 20 minutes cooking time
- Add in your bowl as required – lemon, raw apple-cider vinegar, cold press oil etc
LIGHT VEGGIE SOUP – for Kapha & Pitta
- Follow as above, but instead , cut into larger sizes and choose vegetables such as broccoli and cauliflower flowers as well as peeled stem pieces, cabbage, dark leafy greens, green beans, peas, etc
- Cook for just 10 minutes
3 Serve as above, perhaps with brown rice for a fuller meal
BEAN AND VEGGIES – for all Doshas
Be creative with the above recipes.
- Choose2/3 cup of beans appropriate to your dosha, and have them ready soaked overnight & rinse in the morning; or leave them soaking during the day. Rinse well again before using.
- Place in crock pot with seasonings above or Indian spices such as fennel, cumin and corriander, mustard seeds etc which you have pre toasted. ( see kidgeree recipe)
- Set to cook for 30-40 minutes depending upon your beans choice
- Add vegetables according to your dosha
- Serve as above
1) Prepare the tempeh into small cubes.
2) Heat up a cast-iron or non-stick pan which has minimal oil such as ghee, sesame or coconut. When hot, add the tempeh.
3) Lightly fry till crispy.
4) Turn off heat & add brewer’s yeast, Braggs/Tamari & herbs such as tarragon, fennel, and rosemary etc and/ or ginger zinger.
5) Serve with steamed veggies or salad (K), grains or root veggies (V) .
Same as above, but no need for oil, use small amount of water instead. Unfermented soy products are not suitable for some (particularly Vata), so observe your digestion to detect if this work for you or not