KITCHARI WITH WARM SPICES
SERVES 4
Kitchari is a term derived from Sanskrit meaning “mixture,” and usually refers to a combination of legumes and rice, cooked together. In Ayurvedic practice, this is a traditional healing food. The warming spices and ginger help give your digestive system a much-needed break. You can serve this soothing bowl topped with diced avocado and heaps of fresh cilantro, or try folding in some baby spinach right at the end.
INGREDIENTS
1 cup dried yellow split peas
1/2 cup chopped sweet white onion
1/2 cup finely chopped carrot
6 cups low-sodium vegetable broth
1/2 cup uncooked brown basmati rice, rinsed
1 tablespoon minced fresh ginger
3/4 teaspoon sea salt
1 fresh Thai red or serrano chile, halved lengthwise, plus more for garnish, if desired
1 teaspoon ground cumin
1 teaspoon black mustard seeds
1 teaspoon ground coriander
1 teaspoon ground turmeric
Juice of 1 lemon
1/2 cup chopped fresh cilantro
1 ripe avocado, pitted, peeled, and chopped
DIRECTIONS
Soak the split peas in water to cover overnight. Drain, rinse, and set aside.
Heat a heavy soup pot over medium heat. Add the onion and carrot and dry sauté, stirring now and then, until the vegetables begin to stick to the pan, about 2 to 3 minutes. Add 1/4 cup of the broth and stir to deglaze the pan. Stir in the split peas, rice, ginger, salt, and remaining 53/4 cups broth. Add the chile and bring to a simmer. Reduce the heat to medium-low, cover, and simmer gently until the peas begin to fall apart but aren’t melting, 30 to 35 minutes.
In a small sauté pan, toast the cumin and mustard seeds over medium-high heat until the seeds are fragrant and begin to pop, 1 to 2 minutes, shaking the pan now and then. Add the coriander and turmeric and toast until fragrant, 15 to 30 seconds, shaking the pan continuously.
Stir the toasted spice mixture into the kitchari. Remove from the heat and stir in the lemon juice and cilantro.
Serve with the avocado and additional sliced fresh chile (if you like it hot).
NUTRITIONAL INFORMATION
Per serving: 379 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 698 mg sodium, 65 g total carbohydrate (17 g dietary fiber, 7 g sugar, 0 g added sugars), 15 g protein, 4 mg iron
The Whole Foods Cookbook
by John Mackey
by Alona Pulde, MD
by Matthew Lederman, MD
With Derek Sarno
With Chad Sarno
Whole Foods Market has long been synonymous with high-quality and healthy ingredients. Now, John Mackey, CEO and co-founder of Whole Foods Market, has teamed up with nutritional experts and leading chefs to create a cookbook inspired by these values. They know that cooking food yourself is the secret to changing your diet and sustaining a new lifestyle, and are sharing their favorite recipes that celebrate nutrient-rich, health-promoting whole plant foods.
The Whole Foods Cookbook philosophy starts with the basic tenet that the most important dietary change you can make is to eat more fruits and vegetables. To help you navigate the nebulous world of healthy eating, the authors have written a clear and friendly introductory summary of the Whole Foods Diet's principles, the essential 8 foods to eat, tips on setting up a stress-free kitchen, and more. You'll also find specific guides on cooking beans and grains, building flavors, and impressive techniques like sautéing without oil and roasting to add layers of flavor. But most tantalizing are their 120 recipes covering breakfast, smoothies, entrees, pastas, pizzas, healthy desserts, and more.
The ultimate goal of The Whole Foods Cookbook is to change your habits around eating and preparing food. In the midst of our busy lives, the last thing most of us need is an overly complicated diet. Get the basics right, learn to cook a few meals you love, and eat plenty of them. Once you become accustomed to the whole foods, plant-based lifestyle, you'll quickly gain the confidence to create your own delicious variations.
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