Cilantro Quinoa Khichdi

I hadn't made any Quinoa dinners lately and Tony is a huge fan. He mentioned a few days ago that he'd like some. Then one of my friends on FB posted a picture of a Quinoa and Lentil pilaf that she'd tried for her family. I figured I needed to make that today. I also had a head of white cauliflower that I needed to use this weekend. So I ran a Google search for Quinoa and Lentils and came up with the perfect recipe which used all 3 ingredients that I had on hand. Here's the end result :) Cilantro Quinoa Khichdi

A Khichdi (Kh-itch-dee) is a mildly flavored preparation of lentils and rice, the ultimate comfort food. Variations of the same basic theme (lentils, rice, vegetables) can be found across the entire Indian Subcontinent. Today's preparation excludes the rice, and includes Quinoa instead to up the protein content and lower the carbohydrate content.  

Cilantro Quinoa Khichdi

Adapted from: Food and Wine - Red Quinoa and Lentil Pilaf

Prep Time: 30-40 min

Ingredients (6 Servings): 

1. 1 cup Masoor Dal (whole red lentils, with skin - also called Brown Lentils)
2. 1.25 cup Quinoa
3. 1 Head of Cauliflower, shredded (~2 cups)
4. 1 Large Yellow Onion, diced (~1 cup)
5. 1/2 cup fresh Cilantro leaves (Stems removed)
6. 1 tbsp Garlic
7. 1 tbsp Cumin Seeds
8. 1 tbsp Ground Cilantro Seeds
9. 1-2 tsp Ground Mustard 
10. 1 tsp Onion powder
11. 1 tsp Garlic powder
12. 1 tsp Turmeric
13. Salt and Pepper, to taste
14. Hot Sauce (optional)

Directions:

Rinse lentils in water and transfer to a pressure cooker. Add 3 cups of water (or home-made vegetable broth), for 1 cup of lentils, add turmeric and 1 tsp salt. Pressure cook under high pressure for at 20 minutes. Allow steam to dissipate on its own. Once all the pressure is dissipated, open, drain lentils and save the excess broth for use later. Cover and set aside. Meanwhile rinse out quinoa in running water (until the water runs clear) and transfer to a stock pot. Add 2.5 cups of water, for 1.25 cups of quinoa. Add 1 tsp each of Garlic and onion powders and 1 tsp salt. Bring to a boil and then simmer uncovered until quinoa is cooked through and most of the excess water has evaporated. Cover and set aside. 

While the lentils and quinoa are cooking, in a pan large enough to hold everything, add a thin layer of water. Add minced garlic and saute until aromatic. Then add minced onions and a couple of pinches of salt and cook until excess water evaporates and onions are translucent (~3-4 minutes on medium-high). Add cumin seeds, coriander and mustard powders at this stage, toss well and add shredded cauliflower. Reduce heat to medium and cook this mixture together until the excess water has evaporated. Taste test this cauliflower onion mixture for spices and salt and add more of the same 3 spices and salt, as needed, to taste. At this stage, the mixture should taste 'over' spiced. Remember that you're still going to be adding 1 cup of lentils and 1.25 cups of cooked quinoa. Once the mixture is spiced to your taste, add fresh cilantro leaves (saving a couple sprigs for garnishing) and toss well. The warm cauliflower/onion mix will imbibe the essential oils and flavors from the cilantro leaves as they wilt with the heat. Once ready, toss lentils with the cauliflower/onion mix and the add quinoa and toss everything together. If the mixture appears too dry, add some of the saved lentil broth to add moisture to the dish. Serve warm, with freshly cracked black pepper, and more fresh cilantro leaves for garnish.

Nutrition Facts (Per Serving)*: Calories 201 (Fat Calories 24)
Total Fat 2.6 g; Carbohydrates 39.8 g; Fiber 10.0 g; Sugars 1.9 g; Protein 11.6 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

  

Malka Masoor Dal

In honor of my dear brother going plant based (Yay! It's Day 1) I decided to make a traditional Indian dinner tonight. This would be a very typical meal when growing up and in fact, it still is a very typical meal back home in India. My mom plans her meals around one lentil dish (Dal), one vegetable dish (Subzi) and roti/chapati (Indian whole wheat flat bread). Tonight I decided to make Mutter Mushroom (Curried Peas & Cremini Mushrooms) with Split Masoor Dal (recipe below) and enjoyed my meal with chapatis made my the local Indian chef :) who sells her home-made plain (no added fat) whole wheat chapatis in packs of 10 at the Indian grocery store. Simply heat in a skillet and you're good to go!

Malka Masoor Dal, with Roti & Subzi

Prep Time: 30 min

Ingredients (4 Servings): 

1. 3/4 cup Red Masoor Dal (This is the same as Brown Masoor dal, except it is skinned)
2. 1 medium tomato, diced
3. 2 tbsp Cumin seeds
4. 1/2 tsp Turmeric
5. 1-2 tsp Deggi Chili Powder
6. 1-2 tsp Cayenne pepper, to taste
7. Salt & Pepper, to taste
8. Fresh or dry Cilantro leaves, 1-2 tsp chopped finely
9. lemon/lime juice, to taste (optional)

Directions:

Masoor Dal (Malka Masoor)

Rinse lentils really well until the water runs clear. In a stock pot, bring about 2-4 cups of water, and lentils, to a boil, add all spices and simmer until lentils begin to break up (about 10-12 minutes). Once lentils are about done, add tomato and cilantro leaves and let simmer for a while until tomato begins to break down as well (see picture on right!). Add more tomato if desired, or use lemon/lime juice after its been cooked to give a slight tang to the dish.  Garnish with freshly ground black pepper, and fresh cilantro (I didn't have any today). 

My Assessment: I'm Indian. There is no assessment :) this is comfort food  - and my brother's favorite dal!! This is an excellent dish to also simply have as a lentil soup. Low on calories, high on nutrition and low on overall effort. I made 4 servings out of 3/4 cup dry lentils, but this could easily be 2 servings of soup if you wanted to have it just by itself as a heartwarming cuppa :) 

Nutrition Facts (Per Serving): Calories 137 (Fat Calories 10)

Total Fat 1.1 g; Carbohydrates 24.2 g; Dietary Fiber 6.7 g; Sugars 2.6 g; Protein 9.3 g

Feisty Fiesta Toss!

So T wanted tacos and he wanted quinoa for dinner tonight. I wanted something Mexican but wasn't sure I wanted to really eat the tortillas. I knew I wanted lots of veggies and I wanted to incorporate some greens in my dinner AND I wanted rice. A tall order? Naaah ... its not THAT difficult to make tacos, veggies, rice, quinoa and greens ... heck .. I decided to mix them all together :) 

Fiesta Toss-Up

This recipe is inspired by Happy Herbivore's Vegan Taco Salad

Prep Time: 20-25 min

Ingredients (Serves 6):

1. 1 cup TVP crumbles (reconstituted) OR 1 cup Brown Lentils (Masoor Dal, steamed)
2. 1 cup Brown Rice 
3. 1 Pk Birds Eye - Steamfresh Mixed Vegetables - Corn, Peas, Carrots, Green Beans
4. 1 x 15oz can of Black Beans
5. 1 Medium Tomato, fresh, diced
6. 2 cups of Baby Spinach, fresh
7. 2 tbsp Low-Sodium Soy Sauce
8. 2 tbsp Onion flakes
9. 2 tsp Minced Garlic
10. 2 tsp Ground Cumin
11. Salt & Pepper to taste
12. 2-4 tbsp Medium Salsa

Directions: 

Place TVP crumbles in a fine mesh hand-held strainer and run water over the it for a couple of minutes. This removes any TVP dust and also partially reconsititutes the TVP.  Place TVP in a skillet and add half a cup of water and all dry spices. Mix well and allow water to evaporate. Then add steamed brown rice and baby spinach and toss well. Allow the spinach to wilt. Meanwhile steam the pack of mixed vegetables in the microwave (about 5 minutes). Transfer contents of the skillet to a large bowl and add salsa, steamed vegetables, black beans and fresh diced tomatoes. Add a sprinkle of fresh cilantro leaves, if available. Toss everything together and serve warm, with freshly baked tortilla chips to scoop up the veggie loaded crumbles. For those who like tostadas, serve over corn tortillas after crisping them in the oven (flat cookie sheet, 10 min @350 F). Yum!

Fiesta Toss-Up Tostada

My Assessment: This was a great WARM way to enjoy lots of veggies and carbohydrates. If you're watching carbs (I'm not sure why anyone would!), enjoy just the toss-up without the tortillas. If you're in the mood for a burrito, wrap the toss-up into a large tortilla.  Of course, if you're in the mood for a salad, go right back to the original HH recipe !!! This was a hit even with my non-TVP eating husband!! He loved it and asked to take leftovers for lunch ... AGAIN!!! Score :)

Nutrition Facts (Per Serving, with TVP): Calories 240 (Fat Calories 9)
Total Fat 1.0g; Cholesterol 0g; Carbohydrates 44.0g; Dietary Fiber 8.9g; Sugars 7.0g; Protein 15.5g

Nutrition Facts (Per Serving, with Lentils): Calories 224 (Fat Calories 10)
Total Fat 1.1g; Cholesterol 0g; Carbohydrates 45.8g; Dietary Fiber 8.8g; Sugars 5.6 g; Protein 10.5g

Lentil & Vegetable Khichdi

I've blogged about Khichdi (Kh-itch-dee) before. It is typically a very mildly flavored, and rather thick and soupy preparation of lentils and rice. Today I started out making a lentil soup with vegetables. I added brown rice to it ... and inadvertently over-cooked it and it ended up as a Khichdi. So here it is ... it wasn't my prettiest dish .. but it tasted pretty awesome! And look at the whopping amounts of dietary fiber and protein and carbohydrates in each serving. This is a nutritionally dense meal if  you ever saw one. 

Lentil & Vegetable Kitchdi

Prep Time: 15 min

Ingredients (6 Servings):

1. 1 cup Masoor Dal (Red lentils, split and skinned)
2. 1 cup Brown Rice
3. 1 tbsp Ginger-Garlic Paste
4. 1 tbsp Goya Recaito Cilantro Cooking Base
5. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
6. 1 pk (12 oz) frozen baby Brussels Sprouts
7. 1 pk (12 oz) frozen Okra
8. 1/2 tsp Turmeric
9. 2 tsp Cumin Seeds
10. 2 tsp Tamicon (or lemon/lime juice, to taste)
11. Salt and Pepper, to taste

Directions:

Add all ingredients (except tamicon) to a pressure cooker and add 5-6 cups of water, or home-made vegetable broth. Pressure cook under high pressure for 10 min. Release steam immediately, mix tamicon (tamarind concentrate) and serve steaming hot. If using a regular pot of the stove-top, you may need to adjust the water as it cooks, and it may take longer than 10 minutes (cook until rice is tender, the lentils will be done much quicker). I cooked mine for 15 minutes which was a bit much. As you can see from my picture above, my okra was pretty much disintegrated and my Brussels Sprouts were pretty mushy too! 

Nutrition Facts (Per Serving): Calories 303 (Fat Calories 28)

Total Fat 3.1 g; Cholesterol 0 g; Carbohydrates 56.3 g; Dietary Fiber 15.8 g; Sugars 4.0 g; Protein 14.5 g

Two Lentil Soup

This heart warming Two-Lentil Soup is a concoction I came up with on a rainy Ohio fall day. It is packed with protein goodness, zero fat and greens as well. Also, it has only 1 spice ... roasted ground cumin! Yum! If you like cumin, or even if you don't, do give roasted ground cumin a try. It has a much smoother earthy flavor and a little bit of it goes a long way. 

Two Lentil Soup with Oyster Mushrooms

Prep Time: 15 min (pressure cooker)

Ingredients:

1. 1/3 cup Mung Dal (Green lentils, split and skinned)
2. 1/3 cup Masoor Dal (Red lentils, split and skinned)
3. 1 cup Spinach, coarsely torn
4. 1 cup Oyster mushrooms (optional)
5. 1 medium red onion, diced
6. 1 large tomato, diced
7. 1 tbsp Ginger-Garlic paste
8. 2-3 cups of water or vegetable broth
9. 1-2 tsp roasted ground cumin, to taste.
10. Salt and Pepper, to taste

Directions:

Mix all ingredients in a pressure cooker and cook under high pressure for 8-10 minutes. Release steam immediately. Stir to combine ingredients. Taste check for salt and add more cumin, to taste. Garnish with freshly cracked black pepper, and fresh cilantro (if you have any available). If you don't own a pressure cooker, this can easily be made on the stove top, simmer on medium heat for ~30 min until the beans are well done and blended with the rest of the ingredients. It should not take longer than 30 min as the skinned split lentils typically cook super fast. Serve hot!! 

Masoor Dal

Most people who are new to lentils (dal) don't realize how much variety there is in the legume family. I remember in mom's kitchen, her open pantry shelfs ran the width of the kitchen and in the very back of the main shelf she had 2 gallon jars - at least 20 of them, each filled with different kinds of beans and lentils ... some with whole beans, some split, some with the skin on, and others deskinned.  In fact, the same lentil bean can taste vastly different when it is cooked whole, split or skinned. The best resource I've found on lentils so far, is on Cook's Thesaurus. Masoor Dal, is what is commonly known as red lentils in the western world. The whole bean has a brownish-green skin that adds an earthy flavor to an otherwise soft and rather sweet lentil (when skinned and split). 

Masoor Dal

Prep Time: 30 min

Ingredients:

1. 1 cup pre-soaked Masoor Dal (whole red lentils)
2. 2 cups water
3. 2-3 small Tomatoes, diced
4. 1 small Red Onion, diced
5. 1 tsp Coriander powder
6. 1 tsp Cumin powder
7. 1 tsp Chili powder
8. 1 tbsp Ginger-Garlic paste
9. Salt and Pepper to taste
10. 1 tsp Amchoor (Dried green/young mango powder), to taste

Directions:

Put all ingredients, except for amchoor, in a pressure cooker and steam under high pressure for 20 min. Let the steam dissipate by itself. Open and check lentils for doneness (should easily get smooshed when pressed between your thumb and finger). If not done, return to high pressure for another 10 minutes. Use the same check for doneness, if cooking in a pan. Once cooked mix in amchoor (or lemon/lime juice for a touch of tartness), garnish with fresh or dried cilantro leaves, and serve over rice, or with roti. I like to prepare this dal  really thick which gives it a really smooth and creamy flavor. My mom always liked it soupier .. use your judgement on what you like .. using more water, or vegetable broth to thin out the preparation.