Summer Kitcharee

This is comfort food. The texture is creamy, the flavors are soothing (and a bit spicy) and the something is something. You know what I mean. Or you will once you eat some of this.

1 Tbsp vegetable oil

1 onion (6oz/170g) chopped

4 carrots (12 to 15oz) chopped

4 large celery stalks, chopped (2 tsps. celery seed)

2 medium potatoes (16oz), quartered and diced into bite-size pieces

10 cloves garlic (40g), minced

3” piece of peeled fresh ginger, minced (about 25g)

1 tsp hot curry powder (pref. Madras curry powder)

1 tsp garam masala 

¼ tsp  turmeric

1 tsp salt, to taste

Pinch or 2 red chili flakes, to taste

1 cup split red lentils or split mung dal

½ to ⅔ cup white Basmati rice 

8 cups vegetable broth

1 large bay leaf

2 zucchini (400g), quartered, sliced

2 cups (72g) Swiss chard, stemmed and julienned (or other greens)

1 to 2 handfuls of fresh green beans, cut into 1" lengths

½ tsp salt, to taste

To serve provide the following toppings:

- plain yogurt

- Braggs Aminos

- steamed broccoli

- fresh lemon slices

- chopped cilantro 

- parsley

1. Cook the onion in the oil hot oil in a large soup pot or Dutch oven over medium-low heat, until just starting to soften, about 5 minutes.
2. Add carrots, celery, potato, garlic and ginger. Stir to combine and cover and let the vegetables sweat, stirring occasionally, until the onions are soft and translucent.
3. Add the spices and mix in, cooking for about a minute.
4. Add the lentils, rice, broth, and bay leaf and bring to a gentle boil, then reduce to a simmer and cook for 10 minutes.
5. Add the zucchini squash and green beans and cover to cook for an additional 20 to 30 minutes or until the pulses start to fall apart and the veg is just tender.
6. Stir in the spinach.
7. Turn off the heat. Taste and season with salt, as needed.
8. Ladle into bowls and serve with toppings as desired.

Barley Kichadi

Number of portions: 6
Serving size: ~345 g per portion
Calories per serving: ~360 kcal
Speed: Everyday Dish (moderate hands-on, simmering long enough to tenderize)
Experienced cook (active time): 25–30 min
Novice cook (active time): 35–45 min
Total elapsed time: 1hr 30 min
LHSS Score: 9.0 / 10

1 cup pearl barley  (soaked for an hour then drained)

½ cup yellow mung dal OR red lentils

2 Tbsps mild veg oil or ghee 

½ tsp mustard seeds 

½ tsp cumin seeds  

1 onion (6oz/170gr) finely chopped 

Zest from 1 lime OR fresh lemon balm OR curry leaves

A pinch of asafoetida (aka hing)

½ inch fresh ginger, grated or chopped finely

3 to 4 green chillies, chopped finely

¼ tsp turmeric powder 

2 tomatoes (10 to 15 oz) finely chopped (or 14oz/398mL canned)

1 medium carrot (~4 oz/115 g), peeled and diced small

3 cups water 

1 tsp+ of salt, to taste

Chopped coriander leaves for garnishing

4 oz (115 g) chard, roughly chopped

2 Tbsps. lemon or lime juice 

Optional topping: 1 tsp toasted pumpkin seeds per serving (~6 tsp total)

1. Soak barley and pulses for at least 1 hour in plenty of water. Drain before using. 
2. Heat ghee in a large saucepan over medium flame.
3. Add mustard seeds and cumin seeds. When they pop, add chopped onions and sauté.
4. Add lime zest or other option, along with hing, ginger, green chillies and turmeric. Stir fry for up to 2 minutes, or until onions become translucent.
5. Add chopped tomatoes and cook until the tomatoes have broken down and the oil begins to separate slightly from the mixture.
6. Add the soaked barley and pulse of choice and mix well. 
7. Add 3 to 4 cups of water and the salt. Allow the water to come to a nice boil.
8. Lower the heat and cover to cook.
9. Cook for 50 minutes to an hour or until the barley is well cooked and the water is fully absorbed.
10. Add the chard and cook another 10 minutes.
11. Add more water if required, if you feel the barley is not cooked enough. 
12. Remove from heat and serve, sprinkled with lime or lemon juice and garnished with chopped coriander leaves.
13. Serve barley khichdi with yogurt or as it is.