Lentil Millet Vegetable Stew

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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!

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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?

mhm.

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.

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Lentil Millet Vegetable Stew

(Makes 1 large serving, just multiply the ingredients to make more)

Ingredients:

  • ~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)
  1. Wash the millet and lentils
  2. In a pressure cooker turn on medium heat and add the ghee or oil
  3. When the ghee/oil becomes hot, add in the diced onion and sautee until browned
  4. Add in the vegetables, ginger, spices, millet and lentils.
  5. Add ~2.5 cups of water
  6. Put on the lid and cook for around 20 minutes
  7. Release the pressure and remove the lid
  8. Serve and if you wish, top with yogurt and herbs

best (healthy) pancakes

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these pancakes were good.

like really good.

and not just ‘healthy’ food good, but actually delicious.

if you ate them you wouldn’t be able to tell they don’t have any refined flour, sugar or butter.

(and they’re gluten free!)

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now the best part about pancakes that are healthy is that you can have them anytime without feeling guilty because hey, they’re healthy. and they’re quick and easy too. win, win, win.

i really hope you make them. (like now) because once you make them, you probably won’t want to ever make the normal white flour-butter-sugar-egg combo pancakes ever again. i swear, they’re really not lacking in the sweetness department but if you like your pancakes sweeter just add sweeter toppings 🙂

and have fun with the toppings! GO CRAZY! because the pancakes themselves are so nutritious and good for you, you can even use crazy toppings like chocolate chips and sprinkles.

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more topping ideas: nuts, nut butters, honey, coconut cream, dried fruit, chocolate chips, sprinkles, banana slices, strawberries, chocolate syrup, maple syrup, whipped cream, butter, toasted coconut, granola

note: for the flour, I used chickpea flour (besan) but you can use oat flour (oats ground into a powder) or buckwheat flour too. (if you’re gluten free make sure your oats are gf)

now on to the recipe!

(makes 1 serving which is around 4 pancakes)

Ingredients:

  • 1 large-ish banana, mashed
  • 1 egg
  • 3 tablespoons flour (see note above)
  • 2 tablespoon yogurt or 1/2 tablespoon yogurt and 1.5 tablespoon coconut milk
  • 1/2 tsp vanilla essence
  • 1 tsp honey
  • 1 tsp baking powder
  • 1 tsp cocoa powder (optional)
  • 1.5 tsp chia seeds (optional)
  • olive oil/canola oil to cook

Directions

  • mix the mashed banana, the egg, yogurt/coconut milk, honey and vanilla essence in a bowl
  • add in the flour one spoon at a time and then the baking powder, cocoa powder and the chia seeds.
  • heat a fry pan and spray/spread with oil
  • when oil is hot drop in roughly 1/4 of the batter (2 spoons?) onto the pan in a circular shape
  • lower the heat
  • (i make 2 pancakes at a time but depending on the size of your pan and your cooking ability, cook the pancakes at the rate you want)
  • little bubbles should appear and after around twenty seconds when the pancake is holding together, flip it (lift the edge with your spatula to check whether its ready)
  • cook until both sides are lightly browned and then take out on to a plate, stacking the pancakes
  • add toppings to your pancake stack!
  • (my pancakes have coconut milk, honey, nuts and dried apricots on top)

Sesame & Peanut Crusted Tofu

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This is a great side dish to serve along with rice or vegetables or meat. It’s flavorful and hearty and really easy to make!

If you have time to marinade the tofu in the sauce, that would be highly recommended but if you’re pressed for time you can skip the marinading step and just dip the tofu in.

Serving size: 1-2 (easily double or triple the recipe for more servings)

Ingredients:

  • 1/2 package tofu
  • 2 tablespoon soy sauce
  • 2 tablespoon coconut milk (optional, can replace with 1 tsp water and )
  • 1.5 tsp ginger paste/grated ginger
  • 1 tsp honey/agave (I used honey, if vegan you can use agave)
  • 1 tablespoon creamy peanut butter
  • pinch of chill powder/paprika
  • 3 tablespoon sesame seeds
  • 3 tablespoon shelled and toasted peanuts
  • sesame/canola/olive oil (sesame is best)
  • 1/2 lemon
  • handful fresh coriander (optional)

Directions:

  1. Cut the tofu into square slices
  2. In a wide bowl, mix the soy sauce, coconut milk, honey, ginger and peanut butter well.
  3. Add the tofu pieces to the sauce and if you can, leave for 2-3 hours. Otherwise just move on to the next step.
  4. In an other bowl, crush the peanuts and sesame seeds.
  5. Heat a flat frypan, heat around 1-2 tsp oil and spread evenly
  6. Wait until the oil is hot
  7. Dip the tofu slices, one by one, in the crushed peanut-sesame mixture and then place on the pan. You can do 5-6 slices at a time.
  8. Pour some of the leftover sauce on top of the tofu slices and flip after around 30 seconds
  9. Cook until browned on both sides and then remove from pan.
  10. Top with fresh coriander, squeezed lemon juice and any leftover sauce or nuts
  11. Enjoy!

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Asian Wild Rice with Vegetables

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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

(serves 2-3)

Ingredients:

  • 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
  • handful peas
  • 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.

Remove from heat and serve hot.

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