This is a take on indian ‘khichdi’, a simple traditional stew made with lentils, rice and vegetables. I used millet instead of rice and added some masala to brighten it up.
It’s a one pot meal – all the veggies, lentils and grains are dropped into a pressure cooker with some ghee and spices and voila, in twenty minutes you have a complete meal.
It’s already vegetarian but if you use oil instead of ghee and omit the yogurt topping, it’s vegan!
This dish is a nutrition power house! Protein rich from the lentils and millet, high in fibre, full of vitamins and minerals! Millet is one of the best sources of copper and manganese, while the ginger and yogurt aide digestion.
Did I mention it’s creamy, comforting and delicious?
I have used carrots and bottle gourd (an indian vegetable) this time, but most vegetables work really well in this type of stew or khichdi. Use whatever produce you have at home – Zucchini, Spinach, Kale, Beans etc. would all be fine. Just keep in mind some vegetables like greens decrease a lot in volume when cooked so you would need to use more of them to start with. If you don’t have millet feel free to use rice.
Lentil Millet Vegetable Stew
(Makes 1 large serving, just multiply the ingredients to make more)
~1.5 – 2 cup vegetables diced
1/4 cup lentils (I used green split mung – mung (gram) lentils work best)
1/4 cup millet
1 small onion, diced
1/2 tablespoon fresh grated ginger
1.5 tsp ghee/oil
1 tsp curry powder (can substitute with indian spices of choice like cumin, coriander or turmeric powder)
salt to taste
plain yogurt + coriander/cilantro to top (optional)
Wash the millet and lentils
In a pressure cooker turn on medium heat and add the ghee or oil
When the ghee/oil becomes hot, add in the diced onion and sautee until browned
Add in the vegetables, ginger, spices, millet and lentils.
A wonderful palette of flavors and textures in this dish. Who knew something so healthy and nutritious could taste so good?
Feel free to mix up the veggies in this, but I love the combination of these because there is such a variety in size and crunch. The wild black rice is crunchy while the brown rice is hearty and nutty, the mushrooms and peas are soft and sweet while the carrot and cabbage blend in perfectly with the chewy (in a good way!) rice.
This dish is extremely high in protein, fibre, vitamin A, manganese, vitamin C and iron all the while being comforting and delicious!
Asian Wild Rice with Vegetables
1/3 cup dry brown rice
1/3 cup dry wild rice
1/2 packet button mushrooms, chopped finely
1 carrot, grated
1 diced onion
3 cloves garlic
1 cup finely diced cabbage
1.5 tsp olive oil
1.5 tablespoon soy sauce
chili powder, according to taste
1/2 tablespoon honey
Cook the rice according to instructions or just boil for 30-40 minutes until cooked.
Meanwhile, wash and chop the vegetables.
Heat a wok or a large pan and spread the olive oil
When the oil is hot add the garlic and onion and sauté until browned. Add the peas and cabbage and cook for a minute and then add in the mushrooms and carrot. Add the soy sauce, honey and chili powder and cook for a few minutes, mixing well.
Add the rice, mix everything again and then cover the pan to let everything cook for a few minutes.
I just realised that most of the recipes I post on this blog are breakfast recipes. So to solve that, y’all are going to have to make this for dinner. I don’t think that will be a problem – it’s delicious and it’s extremely healthy as it’s full of vegetables and protein.
This vegetable hash, although not very traditional, is bursting with flavor and more importantly, is super easy to whip up! You can double, triple or even quadriple the servings to suit yourself.
Use whatever vegetables you wish but I would avoid anything too soft like squash or greens.
1 small onion
2 garlic cloves
1/2 teaspoon hot sauce
pinch of garlic salt, black pepper, oregano and chilli flakes
1.5 cup mixed vegetables (I suggest corn, baby corn, mushrooms, zucchini, tomatoes – whatever’s in season)
Dice the onion, garlic and vegetables. Set aside.
Heat around 2 tsp olive oil in a small pan and when it’s hot, add the garlic and onion.
Saute until lightly browned and then add in the vegetables
Add the hot sauce and spices
Lower the heat and cover the vegetables
Meanwhile lightly coat a flat pan with olive oil
When it’s hot, crack in two eggs
Sprinkle the top with black pepper
Your vegetables should be done by now, serve them on a plate and place the fried eggs on top.