Ayurveda Sambhar (Spiced yellow lentils with vegetables)

Serves 2

Ingredients

• ½ cup yellow mung dhal/toor dahl
• 2 cups of water
• ¼ tsp turmeric powder
• 1/4 tsp asafoetida
• ½ tsp coriander seeds
• 2 tbsp of curry leaves
• ¼ tsp fenugreek ( methi seeds)
• ¼ cup grated coconut
• A handful of coarsely chopped seasonal vegetables or exotic vegetables like Okra, white radish and drumstick.
• 1 handful of coriander leaves
• 2 finely chopped tomatoes sliced.
• ¼ tsp mustard seeds
• 1 pinch asafoetida
• 5 curry leaves.
• 1/8 tsp rock salt
• 1 teaspoon oil or ghee
• 2 tbsp lime juice

Method:

Put washed lentils in a large heavy-bottomed saucepan and wash several times until the water is clear.  Add water and ¼ teaspoon turmeric and bring to the boil. Boil for a few minutes then cook on simmer for 10 minutes till the lentils are cooked.

Keep a heavy-bottomed saucepan on the heat. Dry roast, asafoetida, coriander, fenugreek, curry leaves,  on medium heat for 5 minutes. Add grated coconut and roast for 5 minutes till the aroma arises. Keep it for cooling. Grind it into a fine paste and keep aside.

Once the lentil is cooked, add the cut vegetables and tomato to the mixture and boil them for 5 minutes. If necessary add water to the mixture to retain the liquid consistency. Once the vegetables are cooked, add the ground spice mixture to the sambhar and bring it to a boil. Keep it on the heat for 5 minutes and remove from fire.

Keep a small saucepan on the heat. Add one teaspoon of oil or ghee to it. Once hot, add mustard seeds, one pinch asafoetida and curry leaves. When the mustard seeds pop remove from heat and add the mixture to sambhar. Finally, add the chopped coriander leaves and lime juice before serving.

Variation:  

Ladyfinger or Okra, carrots, potatoes etc can also be used in sambhar as per the availability.

Chapati (Basic Indian Flat Bread)

Servings: 4-5 chapatis

Ingredients

• 1 cup chapati wheat flour
• Pinch of salt
• 1/4 to 1/3 cup water
• 2 tsp ghee

Method

Preparing the Chapati Dough

Put the wheat flour and salt into a bowl and mix well. Slowly add water and with your fingers, keep blending the flour and water together until you have a non sticky but soft dough. Knead the dough with your knuckles for about 5- 10 minutes until it is softer and smoother.  Divide the dough into small lime sized balls. Take one dough ball and dust it with wheat flour. Place the dough ball on the rolling board, flatten it with the rolling pin, keep rolling and dust from time to time with a little flour  to prevent sticking. When you have a dough circle of about 6-7cm diameter and 1/8cm thick, your chapati is ready for cooking.

Cooking the Chapatis

Place a heavy bottomed iron griddle on medium heat. Check that it is the right temperature by sprinkling a pinch of flour on it. When the flour turns brown, the griddle is ready.  Place the chapati on the griddle and when small bubbles appear, turn the chapati over using your hand or a spatula. When the underside of the chapati becomes light brown ( check from time to time), turn it over and finish cooking the other side. You can use a cloth to lightly press on the chapati so that it puffs up.  When done place the chapati in a hot box. Spread a little ghee on one side of the chapati. Serve hot.

Homemade Garam Masala

Ingredients

• 3 tbsp coriander seeds
• 2 tbsp cumin seeds
• 2tbsp cardamom seeds
• 2tbsp black peppercorns
• 1 tbsp whole cloves
• 1 tsp freshly grated nutmeg
• 1 whole 3 cm cinnamon stick

Method

1. Dry roast spices together except nutmeg in a heavy dry wok.
2. When cool blend in a grinder till powdery.
3. Mix nutmeg. Store in an airtight glass container.
4. Sprinkle over cooked food as required

Dry Fruit Ladoos

Serves 2-3

Ingredients

• 10 seeded softdates
• 5 tbsp popped amaranth
• 5 tbsp dessicated coconut
• 1-3 tbsp honey depending on the consistency required
• 1 tbsp cocoa powder (optional)

Method

Remove stones from dates. Mash dates with your hands until they have merged into a mass. Slowly knead amaranth into the dates until they have merged with the dates.Then take a small piece of the mixture and make into a small ball, the size of a small lime. Repeat the process until the mixture finishes. If you are not using cocoa powder omit the honey.

Variation

Reduce or omit the amaranth and add a handful of fresh or dry coconut to the mixture.

Omit the cocoa and honey and instead use 10 dates, 5 tbsp coconut and 5 tbsp amaranth. ( This one is vegan). If you use cocoa powder you need honey.

Omit the dates and use currants, raisins, apricots figs etc. To use apricots and figs, soak them in a little water overnight.

Sauteed Vegetables

This is a great recipe to experiment with depending on whats available. Use a single or combo of vegetables. Avoid bell peppers, cabbage, potatoes and broccoli as much as possible as these can lead to excess gas formation. Feel free to experiment with the herbs and spices in your locality but minimise on ginger, black pepper, chilli and garlic if you have extra heat in your body.

Serves 2-3

Ingredients

• 2 cups finely chopped carrot/ beetroot/ yam/ beans/ pumpkin/bitter gourd/Snake gourd/ beetroot etc
• 2 teaspoon oil
• ¼ teaspoon mustard seeds
• ¼ teaspoon asafetida
• ¼ teaspoon finely chopped ginger
• ¼ teaspoon turmeric powder
• ¼ teaspoon coriander powder
• ¼ teaspoon pepper powder
• ½ teaspoon salt

Method

Keep a heavy bottomed saucepan on fire. When the pan is hot, add 2 teaspoon cold pressed oil. When the oil is hot, add the mustard seeds. When the mustard pops, and asafetida. Add the cut vegetables and mix well. Fry for 2 minutes then add salt. Cover and cook on a low heat. Add a little water during the process if necessary. When the vegetables are nearly done, add the Coriander, turmeric and pepper powder and mix well. Cook for 2 more minutes .