Legumes & Pulses (dal)

Sort through the dry dal picking out any small stones (often present due

to harvesting methods) and any that are shriveled (oxidised). Using a

colander, wash the quantity you will cook (normally a handful per person)

under running water, place them in bowl, cover with water and soak

overnight. In the morning rinse and cover with fresh water. Soaking time

depends on the type of legume. Generally this method will allow the use of

the legumes for the lunch or evening meal, following overnight soaking.

To cook the legumes: drain into a colander, and rinse well. Inspect again

picking out any that have discoloured. Place them in a stock pot/boiler and

cover 4cm with water (@ six cups of water per 1 cup of dal). Add: a 1/4 tsp turmeric, 1/2 tsp ginger powder and a

tiny pinch of Asafetida (Hing compound, not pure hing) bring to boil, place on lid and simmer 1 hour ( or follow your pressure cooker instructions),

add 1 tsp of natural sea salt when cooked.

Some dal requires less cooking time, some more. When they squash easily between

the fingers they are ready.

Kitchari

Kitchari is a generic term for a combination of rice, dal & spices cooked

together in the same pot. In Ayurvedic medicine it is considered a staple

healing food.

Here is a simple Kitchari:

Select and rinse/soak an amount of dal and rice as previously describe (split

dal is quicker to use because it requires less soaking time, or if not well

prepared, use a pre-cooked can of legumes). In a large pot, on medium heat,

add 2 tbs ghee, 1/4 tsp turmeric, 1/2 tsp cumin, 1/4 tsp cayenne, 1/4 fennel,

1 tsp fresh chopped ginger and 1 tsp fresh crushed garlic, stir. Add 1 chopped

onion or shallots, stir for 2 minutes. Drain & rinse dal and rice and add,

stirring to ensure the grains are well coated with the spice ghee/onion base.

Add 5 cups of water, bring to boil, reduce to simmer for 35 minutes, or until

the dal and rice is tender, then turn off heat, leaving the lid on, allow the

mixture to rest for 10 minutes before serving. This meal is a breakfast, lunch,

dinner or snack, and may be served with pappadums, sweet chutneys and

plain yogurt.

Scrambled Tofu

750 GM pack of silken tofu

1 large onion

First Cold Pressed Extra Virgin Olive oil or ghee 2 tbs

powdered : cumin, chilli, ginger, turmeric

Mirin

Pickled ginger

Tamari

1 Pk Udon or Rice Noodles (or wholemeal pasta can substitute) Slice the

onion. In a wok or saucepan, heat the oil, add 1 tsp cumin, ¼ tsp chilli

powder and onion, cook until slightly caramelised. Add a large pack of soft

(silken) tofu (drained and slice into large cubes). Add 1 tsp ginger powder ,

1/2 tsp turmeric (this gives it the yellow scrambled-egg colour) and a big

splash of Mirin, increase heat with lid on, simmer 15 minutes, turn off heat

and allow to rest 5 minutes. Accompany with noodles of choice. Optional:

cook the noodles with peas, silverbeat, spinach, thinly sliced carrots, or

cabbage.

Portion noodles into bowls, spoon on the scrambled tofu, serve with tamari

and pickled ginger.

Sweet Potato in Coconut Milk

2 large sweet potatoes

First Cold Pressed Extra Virgin Olive Oil or ghee 2 tbs

powdered or fresh - ginger, coriander, chilli

seeds - black cumin or dark mustard

1 Coconut milk, large can.

Peel and chop sweet potato into small to medium pieces. Heat oil or ghee,

add 1 tsp coriander powder ( fresh if possible), 1 tsp ginger (powder or

fresh), ¼ tsp black cumin or dark mustard seeds, ¼ tsp chilli powder. Add

sweet potato, stir well. Add 1 large can of coconut milk, bring to boil, simmer

with lid on until cooked. A variation for this is to add at the simmering stage

something green e.g. peas, broccoli, cabbage or silverbeet. This dish is to

accompany mung beans, rice or noodles.

Rice Rissoles

Rice (prefer white bio-dynamic) 2 cups, cooked

Sunflower seeds or almonds, 1 cup, ground

Onions, 2 large, finely chopped

Garlic, 1 large glove, crushed

Mirin, dash

Kombu, 1 tbs, finely cut with scissors

Sea Salt, a pinch

Brown rice flour, 4 tbs

Cook kombu with rice. Grind sunflower seeds or almonds in processor. Chop

onions very finely and crush garlic. Once rice is ready, let cool and place in a

large mixing bowl, slowly add onions, garlic, mirin, salt, then ground

sunflower seeds or almonds, stir and mix well. Form into burger size patties,

and coat with brown rice flour. At this stage you can freeze them, put them in

the fridge for tomorrow, or go straight to the frypan and shallow fry in olive

oil or ghee (brown evenly, do not burn). Top with a little tamari and serve

with salad or vegetables. You could also cook them in the oven, on a lightly

oiled tray, turning as required.