Green Mungbean Soup Recipe
Green Mungbean Soup Recipe
Serves: 4
Ingredients:
1 cup green mung beans - soaked overnight
2 cup water + 1 tsp. salt- to cook beans in pressure cooker
2 cup water - to achieve the soup
1 tbs. sunflower oil
.5 tsp. mustard seeds
.25 tsp. Hing (known as Asefoetida in the West)
1 bay leaf .5 tsp. tumeric
1 tsp. mixed Cumin and Coriander Powder
1.5 tsp. ginger - chopped
.5 tsp. garlic - chopped
2 tsp. salt
1.5 tsp. lemon juice
1 tsp. raw sugar cane
1 pinch garam masala powder (see recipe for this spice mixture below) METHOD OF PREPARATION:
1) Soak the mung beans overnight in water.
2) Clean and finely grind ginger and garlic
3) Drain the mung beans, wash them two times and cook in a pressure cooker with the indicated amount of water until tender. It takes around 25 minutes, according to your pressure cooker. The beans have to be broken.
4) Heat the oil in large deep saucepan and add mustard seeds. When mustard seeds pop, add hing and bay leaf. Mix well.
5) Place the cooked beans - including the cooked water plus fresh water - into the saucepan.
6) Bring to a boil and add all remaining spices. Simmer the mung beans for a few minutes more.
BENEFITS OF MUNG BEAN SOUP:
In Ayurveda, Mung Bean Soup has a magical and powerful effect! It helps to balance all 3 doshas. Its spices are part of the medicinal quality of this delicious and nourishing soup. When combined with certain sharp and penetrating herbs, the blocks created by Aam (toxic mucus that lodges in the body over time due to poor diet, lack of exercise and wrong lifestyle) are broken. In the same way that a gun is able to shoot through objects and break them, some herbs and spices have this effect. Mung bean Soup contains many of these spices.
MUNG BEAN SOUP CURE:
It is beneficial to fast on Mung Bean Soup. One can start, depending on the amount of Aam in the body, with 3-5 days of fasting only on Mung Bean Soup. Then add cooked vegetables like pumpkins and squashes, and leafy greens for two days. Finally, add rice for the next two days. And then return to your normal diet. You can also do mung soup fasting for half a day if you feel you have eaten something very heavy. Your next meal could be mung bean soup and even that is beneficial to give the body a rest and eliminate unwanted toxins.
Preparation Time: 45 minutes
PREPARATION OF GARAM MASALA:
Cardamom 15 gm
Clove 30 gm
Cinnamon 30 gm
Black Pepper 30 gm.
Roast and store in an airtight container.
Serves: 4
Ingredients:
1 cup green mung beans - soaked overnight
2 cup water + 1 tsp. salt- to cook beans in pressure cooker
2 cup water - to achieve the soup
1 tbs. sunflower oil
.5 tsp. mustard seeds
.25 tsp. Hing (known as Asefoetida in the West)
1 bay leaf .5 tsp. tumeric
1 tsp. mixed Cumin and Coriander Powder
1.5 tsp. ginger - chopped
.5 tsp. garlic - chopped
2 tsp. salt
1.5 tsp. lemon juice
1 tsp. raw sugar cane
1 pinch garam masala powder (see recipe for this spice mixture below) METHOD OF PREPARATION:
1) Soak the mung beans overnight in water.
2) Clean and finely grind ginger and garlic
3) Drain the mung beans, wash them two times and cook in a pressure cooker with the indicated amount of water until tender. It takes around 25 minutes, according to your pressure cooker. The beans have to be broken.
4) Heat the oil in large deep saucepan and add mustard seeds. When mustard seeds pop, add hing and bay leaf. Mix well.
5) Place the cooked beans - including the cooked water plus fresh water - into the saucepan.
6) Bring to a boil and add all remaining spices. Simmer the mung beans for a few minutes more.
BENEFITS OF MUNG BEAN SOUP:
In Ayurveda, Mung Bean Soup has a magical and powerful effect! It helps to balance all 3 doshas. Its spices are part of the medicinal quality of this delicious and nourishing soup. When combined with certain sharp and penetrating herbs, the blocks created by Aam (toxic mucus that lodges in the body over time due to poor diet, lack of exercise and wrong lifestyle) are broken. In the same way that a gun is able to shoot through objects and break them, some herbs and spices have this effect. Mung bean Soup contains many of these spices.
MUNG BEAN SOUP CURE:
It is beneficial to fast on Mung Bean Soup. One can start, depending on the amount of Aam in the body, with 3-5 days of fasting only on Mung Bean Soup. Then add cooked vegetables like pumpkins and squashes, and leafy greens for two days. Finally, add rice for the next two days. And then return to your normal diet. You can also do mung soup fasting for half a day if you feel you have eaten something very heavy. Your next meal could be mung bean soup and even that is beneficial to give the body a rest and eliminate unwanted toxins.
Preparation Time: 45 minutes
PREPARATION OF GARAM MASALA:
Cardamom 15 gm
Clove 30 gm
Cinnamon 30 gm
Black Pepper 30 gm.
Roast and store in an airtight container.
Khichari
Khichari
INGREDIENTS:
1 cup bhasmati rice
.5 cup split green mung beans* (dal)
1 tbsp. clarified butter or Ghee
1 tsp. mustard seeds (optional)
.5 tsp. cumin powder (this Indian spice is also called jeera)
.5 tsp turmeric powder (Indian spice called halde)*
Pinch asafoetida powder (Indian spice is called hing)*
Serve with grated coconut, sea salt, fresh lime, chopped cilantro
TIPS:
* Turmeric will stain yellow!
* Asafoetida smells awful but it doesn't taste in the cooked dish. It's used when cooking beans to remove the gas.
* No need to soak split mung beans. They cook fast.
* Avoid adding salt when cooking beans. It makes them tough. If you use it, add it later.
METHOD:
1. Clean the rice and dal separately. It's easier to see and remove any debris or stones.
2. Rinse two or three times in cold water, until the water runs clear.
3. Add 3 cups water to the pan and bring to a boil. Allow rice and dal to simmer while you prepare the spices.
4. Heat a heavy skillet over a medium flame and add the ghee.
5. Add mustard seeds, cumin, turmeric and asafoetida powders. Within a few minutes the mustard seeds will start to pop.
6. Pour the oil and the spices directly into the boiling rice and dal mixture.
7. Simmer merrily for about 35 minutes, adding more water during the cooking time if you prefer a more soupy consistency at the end.
SERVE:
Khichadi is a nourishing and delicious dish of rice cooked with dal, ghee and spices; it is one of the staples of the Ayurvedic diet and the only food that is served during the 5-8 week detoxification and rejuvenation therapy of panchakarma. Khichadi is delicious sprinkled with grated unsweetened coconut, sea salt, chopped cilantro, and a squeeze of lime. Khichadi is suitable for all body types and, as it does not aggravate Vata, Pitta or Kapha, it allows the body to rest and recuperate during illness or intensive therapy.
Khichadi can be served by itself or with vegetables, and the consistency may be like a soup or more like a typical rice dish.
NOTE: Basmati rice creates gas in some cases. If so, it is best to use normal rice.
Health Benefits: Khichadi is a very light and easily digestible food. The spices of asafoetida, mustard and cumin in Khichadi reduce the doshas of Vata & Pitta. If we also add Garam Masala during the preparation of Khichadi, it is very good for digestion and also improves the strength of the digestive fire and the body's metabolism.The Primary Balancing Food.
INGREDIENTS:
1 cup bhasmati rice
.5 cup split green mung beans* (dal)
1 tbsp. clarified butter or Ghee
1 tsp. mustard seeds (optional)
.5 tsp. cumin powder (this Indian spice is also called jeera)
.5 tsp turmeric powder (Indian spice called halde)*
Pinch asafoetida powder (Indian spice is called hing)*
Serve with grated coconut, sea salt, fresh lime, chopped cilantro
TIPS:
* Turmeric will stain yellow!
* Asafoetida smells awful but it doesn't taste in the cooked dish. It's used when cooking beans to remove the gas.
* No need to soak split mung beans. They cook fast.
* Avoid adding salt when cooking beans. It makes them tough. If you use it, add it later.
METHOD:
1. Clean the rice and dal separately. It's easier to see and remove any debris or stones.
2. Rinse two or three times in cold water, until the water runs clear.
3. Add 3 cups water to the pan and bring to a boil. Allow rice and dal to simmer while you prepare the spices.
4. Heat a heavy skillet over a medium flame and add the ghee.
5. Add mustard seeds, cumin, turmeric and asafoetida powders. Within a few minutes the mustard seeds will start to pop.
6. Pour the oil and the spices directly into the boiling rice and dal mixture.
7. Simmer merrily for about 35 minutes, adding more water during the cooking time if you prefer a more soupy consistency at the end.
SERVE:
Khichadi is a nourishing and delicious dish of rice cooked with dal, ghee and spices; it is one of the staples of the Ayurvedic diet and the only food that is served during the 5-8 week detoxification and rejuvenation therapy of panchakarma. Khichadi is delicious sprinkled with grated unsweetened coconut, sea salt, chopped cilantro, and a squeeze of lime. Khichadi is suitable for all body types and, as it does not aggravate Vata, Pitta or Kapha, it allows the body to rest and recuperate during illness or intensive therapy.
Khichadi can be served by itself or with vegetables, and the consistency may be like a soup or more like a typical rice dish.
NOTE: Basmati rice creates gas in some cases. If so, it is best to use normal rice.
Health Benefits: Khichadi is a very light and easily digestible food. The spices of asafoetida, mustard and cumin in Khichadi reduce the doshas of Vata & Pitta. If we also add Garam Masala during the preparation of Khichadi, it is very good for digestion and also improves the strength of the digestive fire and the body's metabolism.The Primary Balancing Food.
Carrot Coconut Delight
Carrot Coconut Delight
Copy, copy copy.Preparation Time: 45-50 minutes
Kitchen Equipment: Blender
Serves 4-5
Ingredients:
-2 cups carrot, peeled and thin sliced
-1 cup coconut milk - fresh, canned or packet mix
-1 Tbsp. rice flour
-3 pinch saffron
-1 tsp. rosewater
-1 Tbsp. cucumber seeds
-1 Tbsp. Pumpkin seeds
-1 tsp. coriander seeds
-1/4 cup white pumpkin, chopped medium
-1 cup onion, chopped medium
-1/2 tsp. fresh garlic paste
1/2 tsp. fresh ginger paste
-1/4 tsp. fresh nutmeg shavings
-1/2 cup water
-2 Tbsp. sunflower oil
-2 cardamom pods
-1 bay leaf
-1 green chili
-1/2 tsp. Garam Masala (see recipe for this masala in MUNG SOUP RECIPE above)
-1/2 tsp. salt
-1/2 tsp. lemon juice
-1/2 tsp. raw sugar cane or jaggery (unrefined sugar available in Indian grocery stores) Method:
1. Clean, peel and slice or chop the vegetables.
2. Fine chop or pound garlic cloves and fresh ginger root to make paste.
3. Soak saffron threads in rosewater.
4. Prepare coconut milk. See recipe for fresh, or use directions for packet mix. In a medium pan, bring a small amount of water to the boil and add sliced carrots. Cook until tender, about 15 minutes.
5. Mix chopped pumpkin and onion with cucumber, pumpkin and coriander seeds, garlic and ginger pastes, and nutmeg shavings or powder.
6. Add mixture to blender with 1/2 cup water and grind to make gravy.
7. In the blender or a large bowl, blend coconut milk and rice flour into the gravy until the mixture is smooth.
8. In a deep pan, heat sunflower oil.
9. Add carrots, cardamom pods, bay leaf, garam masala powder and chili. Mix well and simmer at least 5 minutes.
10. Remove the chili.
11. Add gravy and stir over low heat.
12. Season with salt, lemon juice, saffron rosewater and sugar.
13. Let the curry simmer for a few more minutes until the gravy thickens and begins to coat the carrots.
Health Benefits:
The dish above - Carrot Coconut Delight is very nourishing. It improves tissues in the body (Dhatu) and is very tasty and easily digested. It reduces the doshas of Vata & Pitta and improves the digestive fire. This food is mainly taken for muscular degeneration and for general weakness and fatigue. It is also useful for eye problems.
Copy, copy copy.Preparation Time: 45-50 minutes
Kitchen Equipment: Blender
Serves 4-5
Ingredients:
-2 cups carrot, peeled and thin sliced
-1 cup coconut milk - fresh, canned or packet mix
-1 Tbsp. rice flour
-3 pinch saffron
-1 tsp. rosewater
-1 Tbsp. cucumber seeds
-1 Tbsp. Pumpkin seeds
-1 tsp. coriander seeds
-1/4 cup white pumpkin, chopped medium
-1 cup onion, chopped medium
-1/2 tsp. fresh garlic paste
1/2 tsp. fresh ginger paste
-1/4 tsp. fresh nutmeg shavings
-1/2 cup water
-2 Tbsp. sunflower oil
-2 cardamom pods
-1 bay leaf
-1 green chili
-1/2 tsp. Garam Masala (see recipe for this masala in MUNG SOUP RECIPE above)
-1/2 tsp. salt
-1/2 tsp. lemon juice
-1/2 tsp. raw sugar cane or jaggery (unrefined sugar available in Indian grocery stores) Method:
1. Clean, peel and slice or chop the vegetables.
2. Fine chop or pound garlic cloves and fresh ginger root to make paste.
3. Soak saffron threads in rosewater.
4. Prepare coconut milk. See recipe for fresh, or use directions for packet mix. In a medium pan, bring a small amount of water to the boil and add sliced carrots. Cook until tender, about 15 minutes.
5. Mix chopped pumpkin and onion with cucumber, pumpkin and coriander seeds, garlic and ginger pastes, and nutmeg shavings or powder.
6. Add mixture to blender with 1/2 cup water and grind to make gravy.
7. In the blender or a large bowl, blend coconut milk and rice flour into the gravy until the mixture is smooth.
8. In a deep pan, heat sunflower oil.
9. Add carrots, cardamom pods, bay leaf, garam masala powder and chili. Mix well and simmer at least 5 minutes.
10. Remove the chili.
11. Add gravy and stir over low heat.
12. Season with salt, lemon juice, saffron rosewater and sugar.
13. Let the curry simmer for a few more minutes until the gravy thickens and begins to coat the carrots.
Health Benefits:
The dish above - Carrot Coconut Delight is very nourishing. It improves tissues in the body (Dhatu) and is very tasty and easily digested. It reduces the doshas of Vata & Pitta and improves the digestive fire. This food is mainly taken for muscular degeneration and for general weakness and fatigue. It is also useful for eye problems.
Mixed Dal
Mixed Dal
Preparation Time: 45-60 minutes
Kitchen Equipment: Pressure Cooker
Serves 6-7
Ingredients:
-1/2 cup chana dal, (also known as yellow split peas)
(Note* all dals available in Health Food Stores or Indian grocery stores)
-1/2 cup mung dal
-1/4 cup toovar dal, (also known as red gram dal)
-1 1/2 tsp. salt
-10 curry leaves
-2 medium potatoes, grated raw
-1 cup grated raw pumpkin
-1 onion, chopped
-4 Tbsp. sunflower oil
-1/2 tsp. mustard seeds
-1/2 tsp. cumin seeds
-1 onion, chopped
-4 Tbsp. sunflower oil
-1/2 tsp. mustard seeds
-1/2 tsp. cumin seeds
-1 pinch asafetida also known as hing
-1 green chili
-1 heaped tsp. sambhar masala - see basic recipes Masala
-1/2 tsp. garam masala - (see Mung Bean Soup recipe above for this masala)
-1/2 tsp. turmeric powder
-1 heaped tsp. coriander powder
-1/2 tsp. lemon juice
-1 Tbsp. cilantro, fresh coriander leaves, washed and chopped
Method:
1. Mix the beans together and wash twice in cold water.
2. Drain well and place in a pressure cooker with fresh water, .5 tsp. salt and 5 of the curry leaves. Cook until tender, about 15 minutes, depending on your pressure cooker.
(Note: If you do not own a pressure cooker, you can prepare the beans by first washing them, then soaking in water overnight. Rinse, drain and simmer in a large pan with fresh water for about 1 hour.)
3. Shred the potato and pumpkin with a fine grater.
4. Peel and chop the onion. Place in a blender and grind to a liquid paste. Set aside.
5. In a blender, grind the cooked beans with 2 cups water.
6. Heat oil in a large saucepan. Add mustard seeds. When the mustard seeds pop, stir in cumin, asafoetida, chili and the remaining 5 curry leaves.
7. Add onion paste and cook over low-medium heat until light brown.
8. Add sambhar masala, garam masala, turmeric and coriander powder. Stir well.
9. Add shredded pumpkin, potato and .5 cup water. Cover and let simmer over medium heat until the vegetables are tender, about 10 minutes. Stir occasionally.
10. Mix in the blended beans plus additional 1.5 cups water.
11. Season with lemon juice and 1 tsp. salt.
12. Simmer the dal for several minutes more.
13. Garnish with chopped cilantro.
Health Benefits:
This recipe for Mixed Dal is very tasty and it gives energy. It is also very nourishing due to its high protein and brings deep nourishment to the tissues (dhatu).
Preparation Time: 45-60 minutes
Kitchen Equipment: Pressure Cooker
Serves 6-7
Ingredients:
-1/2 cup chana dal, (also known as yellow split peas)
(Note* all dals available in Health Food Stores or Indian grocery stores)
-1/2 cup mung dal
-1/4 cup toovar dal, (also known as red gram dal)
-1 1/2 tsp. salt
-10 curry leaves
-2 medium potatoes, grated raw
-1 cup grated raw pumpkin
-1 onion, chopped
-4 Tbsp. sunflower oil
-1/2 tsp. mustard seeds
-1/2 tsp. cumin seeds
-1 onion, chopped
-4 Tbsp. sunflower oil
-1/2 tsp. mustard seeds
-1/2 tsp. cumin seeds
-1 pinch asafetida also known as hing
-1 green chili
-1 heaped tsp. sambhar masala - see basic recipes Masala
-1/2 tsp. garam masala - (see Mung Bean Soup recipe above for this masala)
-1/2 tsp. turmeric powder
-1 heaped tsp. coriander powder
-1/2 tsp. lemon juice
-1 Tbsp. cilantro, fresh coriander leaves, washed and chopped
Method:
1. Mix the beans together and wash twice in cold water.
2. Drain well and place in a pressure cooker with fresh water, .5 tsp. salt and 5 of the curry leaves. Cook until tender, about 15 minutes, depending on your pressure cooker.
(Note: If you do not own a pressure cooker, you can prepare the beans by first washing them, then soaking in water overnight. Rinse, drain and simmer in a large pan with fresh water for about 1 hour.)
3. Shred the potato and pumpkin with a fine grater.
4. Peel and chop the onion. Place in a blender and grind to a liquid paste. Set aside.
5. In a blender, grind the cooked beans with 2 cups water.
6. Heat oil in a large saucepan. Add mustard seeds. When the mustard seeds pop, stir in cumin, asafoetida, chili and the remaining 5 curry leaves.
7. Add onion paste and cook over low-medium heat until light brown.
8. Add sambhar masala, garam masala, turmeric and coriander powder. Stir well.
9. Add shredded pumpkin, potato and .5 cup water. Cover and let simmer over medium heat until the vegetables are tender, about 10 minutes. Stir occasionally.
10. Mix in the blended beans plus additional 1.5 cups water.
11. Season with lemon juice and 1 tsp. salt.
12. Simmer the dal for several minutes more.
13. Garnish with chopped cilantro.
Health Benefits:
This recipe for Mixed Dal is very tasty and it gives energy. It is also very nourishing due to its high protein and brings deep nourishment to the tissues (dhatu).
Rice Uttapam
Rice Uttapam
Preparation Time: 35-40 minutes
Ingredients:
-.5 cup Semolina rice or the multi grain known as cous cous
-1.5 cups hot water
-4 Tbsp. Sunflower oil
-.25 tsp. Mustard Seeds
-1 small green Chili
-8-10 Curry leaves
-Small piece fresh Ginger - to make 1 tsp. paste
-.5 tsp. salt
Method:
1. Wash and grind ginger root to a paste, using either a food processor or mortar & pestle.
2. Wash and drain semolina rice.
3. Boil the water and set aside.
4. In a heavy pan, heat oil and add mustard seeds, chili, and curry leaves.
5. When the mustard seeds pop, add semolina rice and mix well.
6. Add ginger paste and salt.
7. Stir continuously until semolina rice turns light brown.
8. Don't worry if rice starts to stick. Keep stirring.
9. Remove chili and add hot water. Mix well.
10. Cover pan and cook uppama for 10-13 minutes.
11. It is ready when the water and oil are totally merged into the rice and the edges turn light brown.
Health Benefits:
Rice Upma is a light and easily digested breakfast or snack food to eat during the day. It is also a very nourishing food.
Preparation Time: 35-40 minutes
Ingredients:
-.5 cup Semolina rice or the multi grain known as cous cous
-1.5 cups hot water
-4 Tbsp. Sunflower oil
-.25 tsp. Mustard Seeds
-1 small green Chili
-8-10 Curry leaves
-Small piece fresh Ginger - to make 1 tsp. paste
-.5 tsp. salt
Method:
1. Wash and grind ginger root to a paste, using either a food processor or mortar & pestle.
2. Wash and drain semolina rice.
3. Boil the water and set aside.
4. In a heavy pan, heat oil and add mustard seeds, chili, and curry leaves.
5. When the mustard seeds pop, add semolina rice and mix well.
6. Add ginger paste and salt.
7. Stir continuously until semolina rice turns light brown.
8. Don't worry if rice starts to stick. Keep stirring.
9. Remove chili and add hot water. Mix well.
10. Cover pan and cook uppama for 10-13 minutes.
11. It is ready when the water and oil are totally merged into the rice and the edges turn light brown.
Health Benefits:
Rice Upma is a light and easily digested breakfast or snack food to eat during the day. It is also a very nourishing food.
Brown Basmati Rice
Brown Basmati Rice
Brown Basmati Rice is the best food to be found on Earth. It provides protein and carbohydrates as well as B-vitamins which aid digestion. Sadly most Westerners eat white rice (and white bread and white pasta), which has had all the goodness (the husks) removed, leaving just the energy, but without the vitamins to digest it. This causes constipation and eventually the cancers and heart disease we are all dying from. Apparently brown things were thought unclean to the white colonials who invaded the East. Basmati rice was traditionally used for special occasions and parties, because of its fragrant aroma, but I reckon that every meal should be special. It is said that the smell of basmati rice cooking will help to sell a house or create a convivial atmosphere. Maybe try also Jasmine Rice, but again, make sure it is brown, not white.
Preparation time: 30 minutes, serves 5 - 6.
Ingredients
- 500g brown basmati rice
- 800ml water
- 3 tsp sea salt
Method
Rinse the rice and place it in a saucepan with a tight-fitting lid. Add the water and salt, and bring to the boil (the salt raises the temperature). Put on the lid and turn down the heat to very low. Cook for 20 minutes or so, until all the water has been absorbed (this time will depend on your cooking equipment, so experimentation is necessary at first). Turn off the heat and allow the pan to stand for another 10 minutes, letting the rice finish cooking in its own steam.
My theory with rice is that it can never be overcooked; what tends to happen is that either there is still water left (in which case bring it back to the boil and then leave it to cook in its own steam), or the bottom layer becomes toasted, but this tastes good! If it is too sticky, cook for longer with the lid removed, so as to let out excess steam. So don't worry about overdoing it. Rice was designed to be easy to cook so that humans could evolve quicker ;-)
Serve hot or cold.
Brown Basmati Rice is the best food to be found on Earth. It provides protein and carbohydrates as well as B-vitamins which aid digestion. Sadly most Westerners eat white rice (and white bread and white pasta), which has had all the goodness (the husks) removed, leaving just the energy, but without the vitamins to digest it. This causes constipation and eventually the cancers and heart disease we are all dying from. Apparently brown things were thought unclean to the white colonials who invaded the East. Basmati rice was traditionally used for special occasions and parties, because of its fragrant aroma, but I reckon that every meal should be special. It is said that the smell of basmati rice cooking will help to sell a house or create a convivial atmosphere. Maybe try also Jasmine Rice, but again, make sure it is brown, not white.
Preparation time: 30 minutes, serves 5 - 6.
Ingredients
- 500g brown basmati rice
- 800ml water
- 3 tsp sea salt
Method
Rinse the rice and place it in a saucepan with a tight-fitting lid. Add the water and salt, and bring to the boil (the salt raises the temperature). Put on the lid and turn down the heat to very low. Cook for 20 minutes or so, until all the water has been absorbed (this time will depend on your cooking equipment, so experimentation is necessary at first). Turn off the heat and allow the pan to stand for another 10 minutes, letting the rice finish cooking in its own steam.
My theory with rice is that it can never be overcooked; what tends to happen is that either there is still water left (in which case bring it back to the boil and then leave it to cook in its own steam), or the bottom layer becomes toasted, but this tastes good! If it is too sticky, cook for longer with the lid removed, so as to let out excess steam. So don't worry about overdoing it. Rice was designed to be easy to cook so that humans could evolve quicker ;-)
Serve hot or cold.
Khitchari
Khitchari
This meal was adapted from "The Bean Book" by Rose Elliot [Fontana 1979] ISBN 0-00-635536-6, inspired by Wizard Prang's cooking 'A Pot of Message'. The name Khitchari actually means 'mess' as in 'mess of pottage', and is the origin of 'kedgeree'.
Preparation time: 90 minutes; serves 3 - 4.
Ingredients
- 250g mung beans (about 8oz)
- 250g long grain brown rice
- 1 large onion (or 3 small)
- 1 large potato (or 3 small)
- 3 tomatoes (1 for garnish)
- 3 tbsp extra virgin olive oil
- 4 cloves garlic, chopped
- 1 tsp ground cumin
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- shelled cardamon pods
- 800ml water
Method
Wash the beans and soak them overnight. Rinse the rice and beans again. Peel the potato (if you want) and cut it into small chunks. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add garlic & spices, and keep frying until the onions are golden brown, stirring often. Quarter 2 of the tomatoes, and add them along with the potato, mung beans and rice. Turn down the heat for a few minutes and stir the mixture so that everything is coated with oil. Add the water and bring to the boil. Put a tight lid on the pan, turn down the heat and cook very gently for about 45 minutes, until the rice and beans are cooked. Turn off the heat and leave to stand (covered) for another 15 minutes. By now the liquid should have been absorbed, and you should be getting hungry.
Serve with lashings of tamari, and a salad of sliced tomato, raw onion rings and carrots.
This meal was adapted from "The Bean Book" by Rose Elliot [Fontana 1979] ISBN 0-00-635536-6, inspired by Wizard Prang's cooking 'A Pot of Message'. The name Khitchari actually means 'mess' as in 'mess of pottage', and is the origin of 'kedgeree'.
Preparation time: 90 minutes; serves 3 - 4.
Ingredients
- 250g mung beans (about 8oz)
- 250g long grain brown rice
- 1 large onion (or 3 small)
- 1 large potato (or 3 small)
- 3 tomatoes (1 for garnish)
- 3 tbsp extra virgin olive oil
- 4 cloves garlic, chopped
- 1 tsp ground cumin
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- shelled cardamon pods
- 800ml water
Method
Wash the beans and soak them overnight. Rinse the rice and beans again. Peel the potato (if you want) and cut it into small chunks. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add garlic & spices, and keep frying until the onions are golden brown, stirring often. Quarter 2 of the tomatoes, and add them along with the potato, mung beans and rice. Turn down the heat for a few minutes and stir the mixture so that everything is coated with oil. Add the water and bring to the boil. Put a tight lid on the pan, turn down the heat and cook very gently for about 45 minutes, until the rice and beans are cooked. Turn off the heat and leave to stand (covered) for another 15 minutes. By now the liquid should have been absorbed, and you should be getting hungry.
Serve with lashings of tamari, and a salad of sliced tomato, raw onion rings and carrots.
Borlotti Mush
Borlotti Mush
A versatile Chinese-style stirfry, with a cooling (yin) nature.
Preparation time: 20 minutes; serves 3 - 4.
Ingredients
- 250g cooked borlotti or pinto or kidney beans
- 200g mangetout or sugar-snap peas (or 2 courgettes or 250g fine green beans)
- 200g mushrooms
- 300g bean sprouts
- 150g water chestnuts (and/or bamboo shoots)
- 1 red/orange/yellow/green pepper (choose colour to contrast the peas/beans)
- 1 large onion (or 3 small)
- 3 tbsp extra virgin olive oil
- 4 cloves garlic
- 1 piece of root ginger
- 3 tsp ground cinnamon
- 1 tsp ground paprika
Method
Either soak the beans overnight and cook them for 2 hours, or, if time is short, open a can and rinse them. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add the garlic and ginger, and continue frying until the onions are golden brown, stirring often. In the mean time, wash and cut the mushrooms, mangetout/peas, beansprouts and water chestnuts. Add the mushrooms and fry for another 2 minutes, then add the beans and stir in so that they are covered in oil. Add the mangetout/peas, beansprouts, water chestnuts, pepper and spices, then stir continuously for 5 minutes, until the vegetables are cooked.
Serve with brown basmati rice, lashings of tamari, and a salad of sliced cucumber, celery, lettuce and raw carrots. Add corn-on-the-cob or roast parsnips and sweet potatoes as a side dish.
A versatile Chinese-style stirfry, with a cooling (yin) nature.
Preparation time: 20 minutes; serves 3 - 4.
Ingredients
- 250g cooked borlotti or pinto or kidney beans
- 200g mangetout or sugar-snap peas (or 2 courgettes or 250g fine green beans)
- 200g mushrooms
- 300g bean sprouts
- 150g water chestnuts (and/or bamboo shoots)
- 1 red/orange/yellow/green pepper (choose colour to contrast the peas/beans)
- 1 large onion (or 3 small)
- 3 tbsp extra virgin olive oil
- 4 cloves garlic
- 1 piece of root ginger
- 3 tsp ground cinnamon
- 1 tsp ground paprika
Method
Either soak the beans overnight and cook them for 2 hours, or, if time is short, open a can and rinse them. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add the garlic and ginger, and continue frying until the onions are golden brown, stirring often. In the mean time, wash and cut the mushrooms, mangetout/peas, beansprouts and water chestnuts. Add the mushrooms and fry for another 2 minutes, then add the beans and stir in so that they are covered in oil. Add the mangetout/peas, beansprouts, water chestnuts, pepper and spices, then stir continuously for 5 minutes, until the vegetables are cooked.
Serve with brown basmati rice, lashings of tamari, and a salad of sliced cucumber, celery, lettuce and raw carrots. Add corn-on-the-cob or roast parsnips and sweet potatoes as a side dish.
Gluten-Free Muesli
Gluten-Free Muesli
Ingredients
- brown rice, preferably the burnt layer from the bottom of the pan, for that extra carbon
- brown rice flakes (and/or roasted buckwheat, barley flakes, millet flakes)
- pecan nuts (and/or almonds, brazil nuts, hazlenuts, macadamias, pine kernels)
- pumpkin seeds (and/or sesame seeds, sunflower seeds, hemp seeds)
- dessicated coconut (optional)
- sultanas (and/or currants, raisins)
- dried figs (and/or dates, apricots)
- sliced apple (and/or banana, strawberries, grapes)
- Rice DreamTM rice milk (made by Imagine Foods) or similar
Method
Select ingredients. Obviously this is a Trophologist's nightmare, as all food groups are blatantly combined, so care and discretion is needed; K.I.S.S. (Keep It Simple Stupid!) Severe troughs shall result from excessive over-indulgence. Technically it is best for digestion to eat fruits separately from grains and nuts, but this is not always easy to do. Once you find a good balance, one can prepare a large container of the mixture, and then buy all the ingredients in bulk to save on packaging. Watch out again that dried fruit often contains preservatives (sulphur dioxide=farts) and banana chips are covered with sugar (as if they're not already sweet enough!). Be sure to chop fresh fruits (and salads as well of course) last of all, to preserve the enzymes which will quickly spoil. Live food advocates proclaim the goodness of raw foods for this reason that cooking kills much goodness.
Serve in a dish with rice milk, or alternatively add water and warm in a pan to make porridge. Muesli can be soaked in water overnight to ease digestion.
Ingredients
- brown rice, preferably the burnt layer from the bottom of the pan, for that extra carbon
- brown rice flakes (and/or roasted buckwheat, barley flakes, millet flakes)
- pecan nuts (and/or almonds, brazil nuts, hazlenuts, macadamias, pine kernels)
- pumpkin seeds (and/or sesame seeds, sunflower seeds, hemp seeds)
- dessicated coconut (optional)
- sultanas (and/or currants, raisins)
- dried figs (and/or dates, apricots)
- sliced apple (and/or banana, strawberries, grapes)
- Rice DreamTM rice milk (made by Imagine Foods) or similar
Method
Select ingredients. Obviously this is a Trophologist's nightmare, as all food groups are blatantly combined, so care and discretion is needed; K.I.S.S. (Keep It Simple Stupid!) Severe troughs shall result from excessive over-indulgence. Technically it is best for digestion to eat fruits separately from grains and nuts, but this is not always easy to do. Once you find a good balance, one can prepare a large container of the mixture, and then buy all the ingredients in bulk to save on packaging. Watch out again that dried fruit often contains preservatives (sulphur dioxide=farts) and banana chips are covered with sugar (as if they're not already sweet enough!). Be sure to chop fresh fruits (and salads as well of course) last of all, to preserve the enzymes which will quickly spoil. Live food advocates proclaim the goodness of raw foods for this reason that cooking kills much goodness.
Serve in a dish with rice milk, or alternatively add water and warm in a pan to make porridge. Muesli can be soaked in water overnight to ease digestion.
Le Soup
Le Soup
Lentil Soup, with or without the soupiness.
Preparation time: 30 minutes; serves 3 - 4.
Ingredients
- 300g red lentils (or pre-soaked and cooked green lentils or adzuki beans)
- 500g broccoli or 200g okra (or 2 courgettes (or 3 small ones) or 250g fine green beans)
- 1 red/orange/yellow/green pepper (choose colour to contrast the lentils)
- 1 large onion (or 3 small)
- 3 tbsp extra virgin olive oil
- 3 cloves garlic (optional, depending on Vampire Danger Level)
- 2 tsp ground cumin (and/or fenugreek)
- 2 tsp ground cinnamon
- 1 bay leaf
- 800ml water
Method
If using green lentils or adzuki beans, soak them overnight and cook them for 30-40 minutes until soft; if time is short, open a can and rinse them. If using red lentils, wash them and pick out any bits of gravel lurking. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add any garlic, and continue frying until the onions are golden brown, stirring often. In the mean time, wash and cut the broccoli/courgettes. Add the lentils/beans and stir in so that they are covered in oil. If using red lentils, add the water and stir, bringing the mixture to the boil, then put a lid on the pan and cook gently for 30 minutes until the water has been absorbed and the lentils are soft. (If using pre-cooked lentils, you can bypass this step) Add the broccoli/courgettes, pepper, bayleaf and spices, then stir continuously for 5 minutes, until the vegetables are cooked. Add more water to make into soup, or not, as desired.
Serve with brown basmati rice, lashings of tamari, and a salad of sliced cucumber, celery, lettuce and raw carrots. Add a side dish of jacket potatoes filled with grated raw parsnip, tamari and olive oil.
Some other ideas to try now and again:
- melons - are the most perfectly balanced food for human beings, but should be only eaten on their own or with other soft fruit; Cantaloupe are my favourite, and inspired my piano piece "Melon Variations"
- paw paw with lime juice
- lychees, pears, pineapples, grapefruits, oranges, tangerines, raspberries, blackberries
- avocado salad with mushrooms and lime juice - a simple and delicious raw salad (thanks Jane!)
- tapioca - easy to cook (with rice milk); just avoid the tinned stuff with sugar in
- brown rice syrup - a good natural sweetener
- tamari - the ultimate soy sauce, just fermented soy beans, water and salt, unlike Shoyu which also contains wheat; the best brand is Clearspring Organic Tamari
- pistachio nuts - a good nutritious snack, better than peanuts
- salted crisps - as long as they're just potatoes, vegetable oil and salt, they're OK
- grated raw parsnip with olive oil and tamari - fabulous filling for jacket spuds
- baked red peppers, onions, apples - remove the seeds/core first, drip oil onto it and then bake
- alfalfa and mung bean sprouts are delicious raw and in stirfries, and are very easy to grow
- sorrel, rocket, lovage and chives all grow well in English soils and are delicious in salads
- herbal tea - I currently have 38 varieties on my shelves! (Come and visit me and help me drink it all!) Favourites are Yogi Bhajan's Ayurvedic "THROAT COMFORT TEA" and Long Life "ORGANIC GINGER BLEND", available from all good health food shops. And if you grow rosemary in the garden, just dunk the leaves in hot water!
- fruit juices - if you've never tried freshly juiced carrot and apple, you haven't lived...
Lentil Soup, with or without the soupiness.
Preparation time: 30 minutes; serves 3 - 4.
Ingredients
- 300g red lentils (or pre-soaked and cooked green lentils or adzuki beans)
- 500g broccoli or 200g okra (or 2 courgettes (or 3 small ones) or 250g fine green beans)
- 1 red/orange/yellow/green pepper (choose colour to contrast the lentils)
- 1 large onion (or 3 small)
- 3 tbsp extra virgin olive oil
- 3 cloves garlic (optional, depending on Vampire Danger Level)
- 2 tsp ground cumin (and/or fenugreek)
- 2 tsp ground cinnamon
- 1 bay leaf
- 800ml water
Method
If using green lentils or adzuki beans, soak them overnight and cook them for 30-40 minutes until soft; if time is short, open a can and rinse them. If using red lentils, wash them and pick out any bits of gravel lurking. Peel and chop the onion and fry it in the oil on a medium heat, stirring often, until it starts to soften after about 5 minutes. Chop and add any garlic, and continue frying until the onions are golden brown, stirring often. In the mean time, wash and cut the broccoli/courgettes. Add the lentils/beans and stir in so that they are covered in oil. If using red lentils, add the water and stir, bringing the mixture to the boil, then put a lid on the pan and cook gently for 30 minutes until the water has been absorbed and the lentils are soft. (If using pre-cooked lentils, you can bypass this step) Add the broccoli/courgettes, pepper, bayleaf and spices, then stir continuously for 5 minutes, until the vegetables are cooked. Add more water to make into soup, or not, as desired.
Serve with brown basmati rice, lashings of tamari, and a salad of sliced cucumber, celery, lettuce and raw carrots. Add a side dish of jacket potatoes filled with grated raw parsnip, tamari and olive oil.
Some other ideas to try now and again:
- melons - are the most perfectly balanced food for human beings, but should be only eaten on their own or with other soft fruit; Cantaloupe are my favourite, and inspired my piano piece "Melon Variations"
- paw paw with lime juice
- lychees, pears, pineapples, grapefruits, oranges, tangerines, raspberries, blackberries
- avocado salad with mushrooms and lime juice - a simple and delicious raw salad (thanks Jane!)
- tapioca - easy to cook (with rice milk); just avoid the tinned stuff with sugar in
- brown rice syrup - a good natural sweetener
- tamari - the ultimate soy sauce, just fermented soy beans, water and salt, unlike Shoyu which also contains wheat; the best brand is Clearspring Organic Tamari
- pistachio nuts - a good nutritious snack, better than peanuts
- salted crisps - as long as they're just potatoes, vegetable oil and salt, they're OK
- grated raw parsnip with olive oil and tamari - fabulous filling for jacket spuds
- baked red peppers, onions, apples - remove the seeds/core first, drip oil onto it and then bake
- alfalfa and mung bean sprouts are delicious raw and in stirfries, and are very easy to grow
- sorrel, rocket, lovage and chives all grow well in English soils and are delicious in salads
- herbal tea - I currently have 38 varieties on my shelves! (Come and visit me and help me drink it all!) Favourites are Yogi Bhajan's Ayurvedic "THROAT COMFORT TEA" and Long Life "ORGANIC GINGER BLEND", available from all good health food shops. And if you grow rosemary in the garden, just dunk the leaves in hot water!
- fruit juices - if you've never tried freshly juiced carrot and apple, you haven't lived...
Rye Bread & Houmous
Rye Bread & Houmous
I call this Limestone Bread because of the wild rock-like formations of the dough. This dish makes a great breakfast, or indeed lunch or tea.
Preparation time: 90 minutes baking, then 10 minutes to prepare; serves 12.
Ingredients
- 1kg whole rye flour
- 2 tbsp caraway seeds
- 1 tbsp sea salt
- 4 tbsp Vegan* baking powder
- 4 tbsp extra virgin olive oil
- 1 litre warm water
- 50g houmous (per person)
- 12 olives (per person)
- 1 tomato (per person)
- 1 carrot (per person)
- 1 stick celery (per person)
- 1 inch of cucumber (per person)
- 4 lettuce leaves (per person)
- fresh basil leaves
- poppy seeds (and/or hemp seeds)
*how on Earth they can import it so cheaply from that distant star, I'll never know - good stuff though: no wheat, gluten, yeast, egg or sugar.
Method
Pre-heat the oven and spread a good layer of olive oil over a large flat oven tray, to make sure the bread doesn't stick to it. Measure a litre of warm water to have ready (once your hands are covered in dough, that's it). In a very large bowl, mix the flour, sea salt, caraway seeds and baking powder. Pour in 4 tablespoons of olive oil and mix into a consistent texture. Then (and here is where the 'experience' comes in handy) pour in some warm water while kneading the dough mixture; the difficulty is knowing when to stop. The amount of water seems to depend on many factors, so start with too little, say 700ml (1.25 pints), knead that in, and then add more water until the texture becomes sticky. If it is too firm, the bread will be too hard, so go as sticky as you dare. You can always add more water, but once there is too much it will get too sloppy; all is not lost though, as you can add a bit more flour (keep some spare for such emergencies) to balance the mix. If you're feeling experimental, you could even add sun-dried tomatoes or pitted black olives to the dough.
Once you have given the dough a good workout, divide it into three round balls, and shape into round loaves about 15cm in diameter. Place these on the pre-oiled baking sheet so that they are touching, and slice each into four quarters, cutting so that the knife goes right through but not separating the segments. This creates more surface area to aid the baking process and yields loaves that can be easily broken into handy sized individual portions. Leave to bake for 45 minutes or so, depending on your oven. My landlady's Aga was great for making bread, but gas or electric ovens may vary. Check to see if it is cooked - if not, put it back for longer. Once you're satisfied, take it out of the oven and leave it to stand for a good 10 minutes, while you prepare a hearty houmous salad...
Houmous can be made quite easily, but I usually buy it for convenience, since I don't have a whole family to feed. Be sure to check the label though; some 'traditional' houmous includes sugar and other nasty additives (even 'spices' can contain sugar), so beware. Curiously, most supermarkets' own brands are pretty good and just stick to the essential ingredients: chick peas, olive oli, garlic, sesame seed paste (tahini), lemon juice, salt.
To serve, slice and toast the bread. This reduces the moisture (this stuff is DENSE) and gives a better, carboniferous taste. It is easiest to keep the slices thick to discourage disintegration. Pour a dash of olive oil on each slice, then spread lavishly with houmous. Sprinkle with caraway and poppy seeds (hemp seeds too if you like), before adding sliced tomato and cucumber. Garnish with fresh basil leaves, and finally wrap each slice in a lettuce leaf, the larger the better; iceberg or romaine lettuce work best. This is quite important, as this sandwich can be quite messy to eat, and the lettuce keeps it all together, saving you from houmous and tomato stains. (Not recommended for young children!) In many cultures, rice dishes are similarly wrapped in lettuce or vine leaves. Serve with a raw carrot and stick of celery for dipping extra houmous, and olives.
The bread should be kept in an earthenware pot (not a fridge or cupboard), and eaten within 4 days. Alternatively, it can be frozen to keep for a later time. If you don't have easy access to an oven, or much time, Sunnyvale and Rossisky are good rye breads with no yeast, wheat or sugar.
I call this Limestone Bread because of the wild rock-like formations of the dough. This dish makes a great breakfast, or indeed lunch or tea.
Preparation time: 90 minutes baking, then 10 minutes to prepare; serves 12.
Ingredients
- 1kg whole rye flour
- 2 tbsp caraway seeds
- 1 tbsp sea salt
- 4 tbsp Vegan* baking powder
- 4 tbsp extra virgin olive oil
- 1 litre warm water
- 50g houmous (per person)
- 12 olives (per person)
- 1 tomato (per person)
- 1 carrot (per person)
- 1 stick celery (per person)
- 1 inch of cucumber (per person)
- 4 lettuce leaves (per person)
- fresh basil leaves
- poppy seeds (and/or hemp seeds)
*how on Earth they can import it so cheaply from that distant star, I'll never know - good stuff though: no wheat, gluten, yeast, egg or sugar.
Method
Pre-heat the oven and spread a good layer of olive oil over a large flat oven tray, to make sure the bread doesn't stick to it. Measure a litre of warm water to have ready (once your hands are covered in dough, that's it). In a very large bowl, mix the flour, sea salt, caraway seeds and baking powder. Pour in 4 tablespoons of olive oil and mix into a consistent texture. Then (and here is where the 'experience' comes in handy) pour in some warm water while kneading the dough mixture; the difficulty is knowing when to stop. The amount of water seems to depend on many factors, so start with too little, say 700ml (1.25 pints), knead that in, and then add more water until the texture becomes sticky. If it is too firm, the bread will be too hard, so go as sticky as you dare. You can always add more water, but once there is too much it will get too sloppy; all is not lost though, as you can add a bit more flour (keep some spare for such emergencies) to balance the mix. If you're feeling experimental, you could even add sun-dried tomatoes or pitted black olives to the dough.
Once you have given the dough a good workout, divide it into three round balls, and shape into round loaves about 15cm in diameter. Place these on the pre-oiled baking sheet so that they are touching, and slice each into four quarters, cutting so that the knife goes right through but not separating the segments. This creates more surface area to aid the baking process and yields loaves that can be easily broken into handy sized individual portions. Leave to bake for 45 minutes or so, depending on your oven. My landlady's Aga was great for making bread, but gas or electric ovens may vary. Check to see if it is cooked - if not, put it back for longer. Once you're satisfied, take it out of the oven and leave it to stand for a good 10 minutes, while you prepare a hearty houmous salad...
Houmous can be made quite easily, but I usually buy it for convenience, since I don't have a whole family to feed. Be sure to check the label though; some 'traditional' houmous includes sugar and other nasty additives (even 'spices' can contain sugar), so beware. Curiously, most supermarkets' own brands are pretty good and just stick to the essential ingredients: chick peas, olive oli, garlic, sesame seed paste (tahini), lemon juice, salt.
To serve, slice and toast the bread. This reduces the moisture (this stuff is DENSE) and gives a better, carboniferous taste. It is easiest to keep the slices thick to discourage disintegration. Pour a dash of olive oil on each slice, then spread lavishly with houmous. Sprinkle with caraway and poppy seeds (hemp seeds too if you like), before adding sliced tomato and cucumber. Garnish with fresh basil leaves, and finally wrap each slice in a lettuce leaf, the larger the better; iceberg or romaine lettuce work best. This is quite important, as this sandwich can be quite messy to eat, and the lettuce keeps it all together, saving you from houmous and tomato stains. (Not recommended for young children!) In many cultures, rice dishes are similarly wrapped in lettuce or vine leaves. Serve with a raw carrot and stick of celery for dipping extra houmous, and olives.
The bread should be kept in an earthenware pot (not a fridge or cupboard), and eaten within 4 days. Alternatively, it can be frozen to keep for a later time. If you don't have easy access to an oven, or much time, Sunnyvale and Rossisky are good rye breads with no yeast, wheat or sugar.
Brown Basmati Rice with Apples and Walnuts
Brown Basmati Rice with Apples and Walnuts
Brown Basmati Rice with Apples and Walnuts
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 8 servings
Serve this festive Fall salad with a cream of carrot soup for lunch or tofu cutlets and steamed greens for dinner. It would also be a good accompaniment to poached or steamed fish. Try packing leftovers the next day for lunch.
Ingredients
1/3 cup (40g) walnuts
2 Tbs (30mL) extra virgin olive oil
Zest from one orange
1/2 cup (120mL) orange juice
2 Tbs (30mL) apple cider vinegar
1/2 tsp (3g) sea salt
1/4 tsp (1g) black pepper
1/4 tsp (0.5g) ground nutmeg
4 cups (800g) cooked brown basmati rice
1/2 cup (75g) dried cranberries
1 Jonagold apple, cut into 1/4-inch (1/2-cm) pieces
3 stalks of celery, cut into 1/4-inch (1/2-cm) slices
5 or 6 pale green celery leaves, chopped
4 sprigs parsley, chopped
Directions
Roast the walnuts in a preheated 350°F (175°C) oven for 5 to 7 minutes. Chop coarsely and set aside.
In a large bowl, combine the olive oil, orange zest, orange juice, vinegar, sea salt, pepper, and nutmeg. Mix well.
To this mixture, add the rice, cranberries, apple, celery, and celery leaves. Also add the parsley and chopped walnuts.
Toss all together until the salad is well-mixed.
Brown Basmati Rice with Apples and Walnuts
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 8 servings
Serve this festive Fall salad with a cream of carrot soup for lunch or tofu cutlets and steamed greens for dinner. It would also be a good accompaniment to poached or steamed fish. Try packing leftovers the next day for lunch.
Ingredients
1/3 cup (40g) walnuts
2 Tbs (30mL) extra virgin olive oil
Zest from one orange
1/2 cup (120mL) orange juice
2 Tbs (30mL) apple cider vinegar
1/2 tsp (3g) sea salt
1/4 tsp (1g) black pepper
1/4 tsp (0.5g) ground nutmeg
4 cups (800g) cooked brown basmati rice
1/2 cup (75g) dried cranberries
1 Jonagold apple, cut into 1/4-inch (1/2-cm) pieces
3 stalks of celery, cut into 1/4-inch (1/2-cm) slices
5 or 6 pale green celery leaves, chopped
4 sprigs parsley, chopped
Directions
Roast the walnuts in a preheated 350°F (175°C) oven for 5 to 7 minutes. Chop coarsely and set aside.
In a large bowl, combine the olive oil, orange zest, orange juice, vinegar, sea salt, pepper, and nutmeg. Mix well.
To this mixture, add the rice, cranberries, apple, celery, and celery leaves. Also add the parsley and chopped walnuts.
Toss all together until the salad is well-mixed.
