Kitchari, Side Herbed Potatos, Crusted Asparagus

KITCHARI

MOONG DAL

• 3/4 cup moong dal or chana dal 

KITCHARI

• 1 1/2 Tbsp coconut or avocado oil (or sub water, but the turmeric will be more bioavailable with a little fat)
• 1 1/2 tsp cumin seed
• 1 tsp mustard seed
• 2 Tbsp grated (or finely chopped) ginger
• 1-2 small serrano peppers (seeds removed + diced // reduce or omit for less heat)
• 1/4 tsp asafoetida (a seasoning used in place of onion and garlic // or sub minced garlic*)
• 1 cup diced tomatoes
• 2 cups water
• 2 whole cloves (optional)
• 2 whole cardamom pods (optional)
• 2 cups cauliflower rice*
• 1/2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground turmeric (plus more to taste)
• 2-3 Tbsp coconut aminos (plus more to taste)
• 1/4 tsp sea salt (plus more to taste)
• 1/3 cup light coconut milk (optional // for creaminess, richness)

FOR SERVING optional

• Cilantro
• Lime or lemon
• Roasted Vegetables

Instructions

1. Add moong dal (or chana dal) to a large pot or skillet and cover with cool water. Soak overnight (or for 6 hours). Once soaked, rinse and drain. Set aside in strainer.
2. Heat the same large pot or rimmed skillet over medium heat. Once hot, add oil (or water), cumin seed, mustard seed, ginger, serrano peppers, asafoetida*, and tomatoes. Sauté for a few minutes, stirring occasionally (see photo).
3. Next, add moong dal and sauté for a few minutes, stirring occasionally. Then add water, clove (optional), and cardamom (optional). Increase heat and bring to a low boil. Then reduce heat to a simmer, cover, and cook until moong dal is tender - about 15-20 minutes.
4. Add cauliflower rice, garam masala, cumin, turmeric, coconut aminos, and sea salt and stir to combine (see photo). Cover and cook until cauliflower rice is tender, about 10-15 minutes, stirring occasionally. If the mixture becomes too dry, add more water (you’re going for the texture in the photo).
5. Add coconut milk at this time for creamier texture (optional). Taste and adjust flavor as needed, adding more salt for saltiness, coconut aminos for depth of flavor, cumin for smokiness, or garam masala for curry flavor.
6. Serve as is or over rice, greens, or roasted vegetables. We love this kitchari with roasted beets, sweet potatoes, cilantro, and this Tahini-Curry Paste Dressing.
7. Store leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop. Add more water or coconut milk if dry.

Notes

*Asafoetida is a seasoning commonly used in place of onion and garlic, both of which can be aggravating and stimulating to our digestive system, according to Ayurvedic principles. Because it is not a common spice, you can sub 2 cloves minced garlic and 1 minced shallot per 1/4 tsp asafoetida. Add to the recipe when cooking the spices and pepper. Just know that using asafoetida is the more traditional way to prepare kitchari. 
*For a more traditional approach, you can sub 1/2 cup dry (92 g) basmati rice per 2 cups cauliflower rice. If going this route, add to the pan at the same time as the moong dal. You'll likely need to add more water - start with 1/2 cup (120 ml) and work up from there.

Original Recipe

Herb Crusted Asaparagus

1 bunch of asparagus (about 12 spears)
2 tablespoons hemp seeds
1/4 cup nutritional yeast
1 teaspoon garlic powder or 3 garlic cloves, minced
1/8 teaspoon ground pepper
Pinch of paprika
1/4 cup whole wheat breadcrumbs
Juice of ½ lemon

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  1. Preheat the oven to 350°F.
  2. Wash the asparagus. To remove the white bottom end, hold each asparagus spear with both hands and bend it near the white end. The white end will snap off.
  3. Transfer hemp seeds to a small bowl and mix in the nutritional yeast, garlic, pepper, paprika, and breadcrumbs.  Stir and set aside.
  4. Arrange the asparagus spears side by side in a baking dish and sprinkle with the hemp mixture. Bake for 20-25 minutes or until asparagus are crispy. Serve and sprinkle with some lemon juice.
  Original Recipe

  Herbed Potatos

• 1 ½ pounds fingerling potatoes, scrubbed 
• 1 cup vegetable broth
• 1 tablespoon fresh marjoram
• 1 tablespoon fresh thyme
• 1 teaspoon fresh rosemary
• 1 teaspoon onion flakes
• 1 teaspoon garlic powder
• sea salt
• ground black pepper
• 1 tablespoon fresh chives

1. Add the potatoes to a saucepot and fill with enough water to cover the potatoes. Bring to a boil and cook on medium-high heat, covered, for 20 minutes until the potatoes are tender when poked with a fork.

2. In the meanwhile, place the broth, marjoram, thyme, rosemary, onion flakes, and garlic powder in a saucepan. Mix well and let stand until the potatoes are ready.

3. Drain the potatoes and run under cold water until cool enough to handle. Cut them lengthwise into halves.

4. Bring the broth to a boil, add the potatoes, stir well, and cook for about 5 minutes on medium-high heat, stirring occasionally, until the broth is absorbed by the potatoes.

5. Sprinkle with salt, pepper, and chives and serve warm.

Original Recipe