Thursday, 9 April 2015

The eat well GREEN plate

Eat well and feel good with greens on your plate

• wild garlic kichadi
• toasted sesame seed green beans
• steamed asparagus
• avocado

For the wild garlic kichadi you will need:
3/4 cup basmati rice
2 heaped tbsp red lentil (or mung dal)
2 heaped tbsp quinoa
2 handful of wild garlic

1. Wash the rice and red lentil until water is clear. Drain. Wash the quinoa and drain. Put the washed rice, lentil, quinoa into a pan. Add 2 1/2 cups of water and bring to boil.
2. Wash the wild garlic and chop it roughly. Add wild garlic to the rice.
3. When boiling reduce to minimum, cover with a lid and gently simmer for 30 to 35 mins.

Tips: Please note this is a plain kichadi. Feel free to add spices like cumin, coriander, black mustard seeds, fennel, ginger, hing (fry them at the beginning). And if you are not looking for a vegan-only dish, add a good tbsp of ghee at the very end.

For the toasted sesame seed green beans you will need:
250 g green beans
2 heaped tbsp sesame seeds
2 cloves of garlic
1 tbsp coconut oil

1. Toast the sesame seeds in a thick bottomed pan (dry, no oil) on medium heat. When the first ones start to pop take the pan off the heat and pour the seeds into a small bowl.
2. Add a bit of coconut oil to the pan and toss in the thinly sliced garlic and the green beans (wash, cut off both ends and cut in half). Increase the heat and fry for 3 to 4 mins.
3. Add back the sesame seeds, give it a good stir. Done.

For the steamed asparagus you will need a bundle of fresh, crisp green, closed tips shoots. I used a 400 g bundle.

1. Prepare your asparagus: cut off the woody, fiberous white base (the lower third) and discard. Peel off the outer layer of the middle third. Cut off the tender darker green tips (the upper third).
2. Steam for about 6 to 7 mins.

Tips: You can steam, boil, roast, or grill your asparagus.

Assemble your plate(s), serve with avocado, and dig in. Enjoy!

You may want to try this:
The eat well plate (rice mix, broad beans, sweet potato and broccoli)

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