Kitchari

When we got back from Chicago/San Fransisco (so much traveling in March!) we were sick of eating. We had eaten so well and so richly that we sort of wanted a break from food...

So kitchari, is India's cleansing-food. It is extremely nourishing, with a lot of spices, and is fed to anyone who is sick or unwell as it is simple to digest, yet stimulates digestion. It is like America's chili because it is a thick, spicy stew that you can add every ingredient and the kitchen sink, but it is very light and easy on the body.

We went on a weeklong kitchari cleanse (kinda) as a nice reprieve for our tummies.
This recipe is vegan and gluten free :)

You will need:
3 cups of dried split muung dal (I normally use yellow and black, but I was out of black for this photo sesh)
2 cups of dried brown rice
6 cups of broth+ extra water
Ghee or coconut oil
1 medium onion, diced
3 carrots, chopped finely
8 cloves of garlic, minced
1 finger sized fresh ginger, peeled and minced (*or ground, if you only have it dry)
+Any vegetables you want to add (bell peppers, spinach, kale, green onions, peas, potatoes etc)
**in this one I added zucchini, bell peppers, and green onions
1/2 tablespoon black pepper
2 tablespoons ground cumin
1 tablespoon whole cumin seeds
1/2 tablespoon+ fenugreek seeds
1 tablespoon Mustard Seeds or ground mustard
2 tablespoons turmeric
1/2 tablespoon garam masala** optional, I like mine to have A LOT of spice-flavors
1 tablespoon ground cinnamon
1 dash of ground cayenne

Garnish:
Fresh cilantro
Squeeze of lime
Tamari
Sriracha
A dollop of sour cream or plain yogurt

Start by prepping your veggies and tracking down all of your spices (there are a lot)

In your ghee or coconut oil, saute onion, chopped carrot and all whole-seed spices (mustard, cumin, fenugreek) until the onions and carrot soften a tad, about 5 minutes.

Add your dal, rice, all other dry spices and broth and cook on a medium boil for 1 hour, stirring frequently. **if you use potatoes, add them here, too!

After one hour, add other tender vegetables (green onions, peppers, zucchini, etc.) and cover with more water, and continue to simmer (covered) for another 30 minutes, stirring frequently--- the kitchari will absorb all of the liquid and you may have to add more to get it to a consistency that pleases you.

After 30 minutes, taste your kitchari. The beans and rice should be soft, the broth should be almost completely absorbed and the overall flavor should be spicy (but not hot, unless that was what you were going for) but not salty. Since it is a cleansing food, kitchari isn't normally salted. I however, like to add tamari over the top when I am ready to eat it.

Serve with fresh cilantro, lime juice, tamari, hot sauce and a dollop of plain yogurt if you'd like!

xoxo

Black Bean and Vegetable Stew

In a distant universe, long-long ago, I used to have a non-profit called The Good Food People, we made all organic, super nutritious meals for people terminally ill with AIDS in Boulder county--- and would deliver them a weeks worth of meals, made with their diet needs in mind, to their door. It was great! But I had to make money to support the Good Food People-- so I made soups and salads that the cafe at the Boulder Public Library and the cafe at the Dairy Center for the Arts purchased (back then the cafes were called "Express-O!") AND this black bean stew was a top seller, always. Its easy, hearty and delicious. 

You will need:

6 cups of black beans, cooked and mostly** drained (check previous homemade black bean recipe if you need!)
1 cup onion, chopped
1 cup green pepper, chopped
1 cup celery, chopped
1 cup carrots, chopped
8 tablespoons olive oil
6 garlic cloves, minced
1 tablespoon cumin
7 tablespoons white vinegar

4 tablespoons of soy sauce

salt to taste

Ready your beans, make ahead the day before as per previous recipe-- and then drain off about 75% percent of the "bean juice"(that sounds so appetizing, doesn't it?!)

Saute onions, pepper, celery & carrots in olive oil until the onions turn golden brown over medium high heat, about 5 minutes. 

Add garlic, cumin, vinegar & soy sauce. Cook over medium heat, stirring for about 3 
minutes.

Add the beans to the saute. Stir well.

Cook over a low heat for 30 minutes. Add salt to your liking.

****Tonight I served this with finely chopped cilantro and cubed avocado because I had extra of both in the refrigerator  (you could also try sour cream, hot sauce, etc. be creative!!) and if you are REALLY needing a treat, a quesadilla, cut in quarters and stuck into your stew.

LOVE!!!!!

Refried Black Beans

You will need the homemade black bean recipe from previous in this blog to make these black beans (or if you were in a pinch, obviously you could substitute canned black beans). I usually turn 75% of my black bean batched into refried beans to be in the fridge for general food stock for quick bites during the week.

Ingredients:

Olive oil

1/2 of a medium onion, diced

Chili powder (to taste)

Cumin (to taste)

Salt (to taste)

Four garlic cloves, minced

Black beans, about five heaping cups

1/2 of a lime, juiced

First: Saute your onions in a oiled-pan on medium high until translucent, about seven minutes. Add chili powder and cumin about two minutes in so that the tastes set into the onions as they cook. I use about 1/2 tablespoon of chili powder and one half tablespoon of cumin to begin, and then taste and season from there. Add garlic, and saute until tender, about three more minutes.

Second: Drain your black beans of most (about 75%) of the liquid that they cooked in with a slotted spoon. I am preparing these beans straight from my slow cooker as you can see:

Third: Add drained beans into your saute pan, stirring for a moment until they are warm and completely mixed with the other ingredients. Taste your beans--- season with more cumin, more chili and salt if you like, at this point.

Fourth:  Turn heat to low on the pan. With a potato masher or dough knife,  mash your beans until they are a nice, pasty consistency. If they need more liquid, add water, or better yet, use the liquid they cooked in until they are a texture that you like (some people like their refried beans really runny and some like they thick).

Fifth: transfer to a smaller sauce pot and return to medium-low, add the juice of half of a lime and add any additional salt for your taste's approval.

Eat with arepas (next recipe), in tacos, as a side or with your morning eggs. YUM! These last in the refrigerator for about five days in a good container (AJ says more, of course, but I like to recommend on the safer side...)

ENJOY!