Alternative Festive Feasting: Coconut Flavoured Vegetable Stew with Lentils & Cumin Tempered Rice

In the countdown to Christmas, we’re celebrating alternative ways to feast over the festive season. Leading up to the 25th, we’ll post a new recipe each week, showcasing some healthier options to get you nutritionally balanced, ready for the big day.

To warm us up as temperatures shiver into minus, our first heartening dish is Ayurveda inspired and comes all the way from the Indian mountains, courtesy of the award winning wellness retreat Ananda in the Himalayas.

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In Ayurveda, healing comes from within as much as it does from outside. Eating the right food that is fine-tuned to your specific body type or dosha determines your physical and mental wellbeing.

Each dosha – Vata, Pitta and Kapha – has guidelines for food groups and ingredients depending on the balance of its characteristics in each individual. Ananda’s specially curated menus are tailor-made to each dosha, incorporating seasonal variations as well as recommended styles of cooking. The six fundamental food categories (sweet, sour, salty, pungent, bitter and astringent) are combined with the three macro nutrients (protein, fat and carbohydrates), all of which provide nutritional factors key to good health.

If health and gourmet strike you as an odd combination, the chefs at Ananda will prove you wrong! Their personalised menus showcase signature traditional and new world cuisine using farm fresh ingredients without artificial salts, colours, flavours or preservatives. Welcome to the Ananda world of creative healthy cuisine…

Coconut Flavoured Vegetable Stew with Lentils & Cumin Tempered Rice

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INGREDIENTS

FOR COCONUT FLAVORED VEGETABLE STEW
Carrot/10 gm
French beans/10 gm
Radish/10 gm
Turnip/10 gm
Green peas/10 gm
Coconut milk/20 ml Oil/2 ml
Mustard seeds/1 gm
Curry leaves/1 gm
Turmeric/1 gm
Salt/1 gm
Cumin powder/1 gm
Coriander powder/2 gm Onion/5 gm

FOR LENTILS
Yellow moong lentils/30 gm
Mint/5 gm
Onion/5 gm
Tomato/5 gm
Garlic/2 gm
Salt/1 gm
Cumin seeds/1 gm
Cumin powder/1 gm
Coriander powder/1 gm
Oil/5 ml

CUMIN TEMPERED RICE
Rice/30 gm
Salt/1 gm
Cumin seeds/1 gm
Coriander green/2 gm
Oil/2 ml

METHOD

FOR STEW

Heat the oil in a pan and crackle the mustard seeds. Add curry leaves and onions and saute for 2-3 minutes. Add the diced vegetables and saute, then add the spices and saute some more. Add coconut milk and water and cook until the vegetables are soft.

FOR LENTILS
Wash and boil the lentils. Heat oil in a pan, crackle cumin seeds, saute onions and garlic until golden brown. Add chopped tomatoes and spices, then add the salt. Mash up the tomatoes then add boiled lentils with the water, then cook on a slow flame.

FOR RICE
Heat oil in a pan and crackle cumin seeds, add boiled rice to the pan and toss. Garnish rice with chopped fresh coriander.

NUTRITION PER SERVING: Calories from fat 27%; from carbohydrates 57%; from protein 16%

 

 

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