This dish's foundation is Kitchari, a complete protein made with moong dal, quinoa, and a blend of spices encompassing all six tastes. The vegetables can be designed based on your constitution or imbalance, but the spice blend below is tri-doshic and includes all six tastes. The four condiments (ginger, coconut, lime, and cilantro) can enhance the flavors of the dish and balance the doshas and season.
Kitchari (serves four)
Ingredients
1 Tbl. Ghee
2-3 tsp. Spice blend (below is a Tri-doshic recipe, but many combinations are applicable)
1/8- of ¼” diced onion “Optional”
1/8- of ¼” diced carrots “Optional”
Salt and Pepper to taste
1/3 cup Basmati rice
1/3 cup Yellow Mung Beans
1/3 cup of Quinoa
4 1/2 cups Water
Procedure
In a pot, melt the ghee,
Add the spice blend and cook for a minute or so,
Add the moong, quinoa, and rice, stir for 30 seconds, then add the water, bring to a boil, cover, reduce the heat, and cook for 14 minutes.
Once done, turn the pot off and let it rest to absorb the remaining liquid.
Dosha Balancing Condiments
Cilantro: Great for Pitta, ok for Vata and Kapha
Coconut “Unsweetened”: Great for Pitta, good for Vata, not for Kapha
Lime: Good for all doshas
Fresh Ginger: Good for all doshas
Tri-Doshic / Six Taste Spice Blend
1tsp Coriander (Bitter, pungent/cool)
1tsp Cumin. (Bitter, pungent/cool)
1tsp Fennel. (Sweet, pungent/cool)
1tsp Turmeric (Astringent, bitter, pungent/hot)
1tsp Cardamom (Sweet, pungent/cool)
¼ tsp Citric Acid (Sour, astringent/cool)
¼ tsp Mineral Salt (Salty, sweet/cool)
Jeff’s Herbal Vinaigrette
Ingredients
¼ cup Olive oil
2-3 Tablespoons lemon juice or vinegar
1-2 teaspoons honey or maple syrup
Salt and pepper to taste
Directions:
1. Set a bowl on a damp towel to stay secure during whisking.
2. Place the lemon juice or vinegar in a bowl and whisk the oil into it; adjust the flavor with the sweetener, salt, and pepper.
Marinated Cucumber or Radish
1. Cut the Cucumber into 1/8” slices, toss in your favorite oil and vinegar vinaigrette, or use the dressing above, and let marinate for an hour.
Sautéed Greens (Kale, Chard, Collard Greens, etc.)
1. Trim and wash greens and cut them into 1” ribbons/pieces
2. Heat 1-2 tablespoons of oil in a pan or pot, then add the greens, stir them, place some water or stock in their pot, bring to a simmer, and cover to help reduce the greens.
3. Be careful not to burn, so occasionally stir, add more liquid as needed, and cook until tender.
Roasted Portobello Mushrooms
1. I buy medium mushrooms, but you can use any size. Toss the mushrooms in a bit of oil and balsamic vinegar, and then season with salt and pepper.
2. Place the mushrooms on a baking pan and roast at 375 degrees for about 20 minutes.
Green Beans or Asparagus
1. Bring a pot of water to boil, and have a bowl with ice cubes and water for cooling.
2. Trim the ends and then drop them in the boiling water; cook for 1-3 minutes until al dente (to the tooth). Do not overcook them because they will continue to cook once you remove them from the boiling water. Drop them in an ice bath to stop the cooking process.
Fennel Sauté
1. Cut the fennel bulb's top, then cut in quarters through the root.
2. Remove the root, being careful to hold the fennel ¼ together. Turn on its side and slice lengthwise into 1/8” slices/juliennes.
3. Heat a Tablespoon of oil in a pan. Add the fennel and sauté until just translucent, seasoning with salt and pepper.
Avocado
1. Cut into 1/8 portion slices, toss with vinaigrette, and sprinkle with salt.
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