RICE PULAO with ginger-raisin chutney
Rice cooked with vegetables and spices is easy to prepare after a long day at work. Adding a small amount of chutney to your plate is a good way to get more of the six tastes into your meal: this chutney is sweet, sour, and pungent.
Serves 4 | Prep time: 15 mins | Cooking time: 20–30 mins
INGREDIENTS
1⁄4 cup ghee or vegetable oil
1 cup white or brown Basmati rice, soaked in water for 30 minutes; then drained
14oz (400g) vegetables by dosha, finely diced
• VATA equal parts green peas (whole) and carrots
• PITTA equal parts cauliflower and green bell peppers
• KAPHA equal parts green beans and red bell peppers
1⁄4 cup nuts or seeds by dosha
• VATA cashews or blanched almonds
• PITTA blanched almonds
• KAPHA pumpkin seeds
1⁄4 cup raisins or chopped dates (optional)
2 tsp salt, or to taste
8 black peppercorns
2 tsp ground turmeric
1 cinnamon stick
8 green cardamom pods
4 bay leaves
1⁄4 cup coarsely chopped cilantro leaves
1⁄4 cup lemon juice
lemon wedges, to garnish
FOR THE CHUTNEY
1⁄2 cup raisins
1⁄4 cup peeled and finely chopped fresh ginger
pinch of chili powder
• KAPHA 2 pinches
2 tbsp lemon juice, or to taste
sprig of cilantro, to garnish
1 lemon wedge, to garnish
1 Heat the ghee or oil in a heavy-bottomed saucepan. Add the rice and stir-fry for 2 minutes.
2 Add the vegetables, nuts or seeds, raisins or dates (if using), salt, peppercorns, turmeric, cinnamon, cardamom pods, and bay leaves and stir-fry for another 3 minutes.
3 Add 1 cup water, bring to a boil, cover, and simmer over low heat. Do not stir or lift the lid until the rice is cooked and has absorbed the water (about 15 minutes for white Basmati and 25 minutes for brown Basmati).
4 Make the chutney: Pulse the raisins, ginger, chili powder, and lemon juice in a small food processor to form a creamy paste, or mash if necessary. Garnish with the cilantro and lemon wedge and set aside.
5 Sprinkle the cilantro and lemon juice over the pulao and garnish with lemon wedges. Serve with the chutney.
Chutneys
These are side dishes that spruce up a simple meal and support digestion. They should only be eaten in small quantities.
MIXED VEGETABLE SOUP
This soup is an ideal meal if your agni needs strengthening. It is light and packed full of spices, and the vegetables are well-cooked. Eating before 6 p.m. will ensure that you can digest your food properly before going to bed.
Serves 4 | Prep time: 20 mins | Cooking time: 25 mins
INGREDIENTS
1⁄4 cup vegetable oil or ghee by dosha
• VATA & PITTA vegetable oil or ghee
• KAPHA vegetable oil
1lb 5oz (600g) vegetables by dosha, peeled and diced or shredded
• VATA equal parts fennel, sweet potatoes, and snow peas
• PITTA equal parts broccoli, carrots, and celeriac
• VATA equal parts kale, parsnips, and red bell peppers
2 tsp salt, or to taste
4 bay leaves
2 tsp ground turmeric
2 tsp ground cumin
1 tsp ground coriander
1 tsp ground ginger
pinch of chili powder
pinch of ground cloves
1⁄2 tsp ground cinnamon
4 tsp lemon juice
1⁄4 cup shredded coriander leaves or parsley
1 Heat the oil or ghee in a large saucepan, add the vegetables (except for the snow peas, broccoli, or kale if using), salt, bay leaves, and all the spices, and stir-fry for a few minutes.
2 Add 31⁄2 cups cold water to the pan. Bring to a boil, cover, and simmer over low heat for 10–15 minutes, or until the vegetables are tender. Add the green vegetables 5 minutes before the end.
3 Remove from the heat, discard the bay leaves, and add the lemon juice and cilantro or parsley. Serve with toast or boiled grains.
Spices
For best results, measure out the spices before you start cooking, so that you can add them to the pan at the same time.