Kitchari from Kurma Dasa – Challenge Recipe #4

When putting together my Kitchari Challenge, I asked some friends for their favorites. This one is the favorite of my friend Jynne and from Kurma Dasa. Click for the original recipe.

I really liked the addition and punch of flavor with the veggies added. Great choice Jynne!


Kitchari adapted from Kurma Dasa

1 cup yellow split peas or mung beans
12 cups water
2 bay leaves
finely chopped ginger
1 jalapeno pepper, seeded and chopped
1 teaspoon turmeric
4 teaspoons coriander powder
2 cups long grain rice
a heap (about 3 cups) of vegetables, cut into cubes (I used edamame, colorful carrots and fresh corn)
2-3 teaspoons salt
4 tablespoons olive oil
4 teaspoons cumin seeds
1 teaspoon asafetida powder

1. Bring split peas, water, bay leaves, ginger, pepper, turmeric and coriander to boil, then reduce to a simmer and cook partially covered for about 15 minutes

2. Add rice, vegetables, and salt, increase heat and stir as you bring to the boil, then return to a simmer, covered. Cook for 10-15 minutes, stirring occasionally, or until rice is soft.

3. Heat the olive oil in a saucepan over moderate heat. Add the cumin seeds and fry until a few shades darker, then add asafetida powder, then stir through the big pot-o-stuff and cook for another 5 minutes.

4.  Serve and Enjoy!

Creamy and Vegan low-fat Pasta

This sauce is beyond versatile and deeeeelish! Love when the words Creamy and Vegan come together 🙂 Check out these two pasta dishes I made with just 1 batch of the sauce. It makes a little more than 4 cups so its great to keep in your fridge to quickly whip something up.

Enjoy!!!

Creamy Pasta with sliced sundried tomatoes, roasted peppers and marinated artichokes

  • 1 handful of sundried tomatoes, chopped
  • 1 jar roasted peppers
  • 1 jar marinated artichokes, rinsed
  • 1 onion, chopped
  • 1 tablespoon olive oil
  • Bryanna’s Quick Creamy Sauce for Pasta
  1. Boil water, cook pasta
  2. Saute onion in olive oil about 5 minutes
  3. Add tomatoes, peppers and artichokes and less than half of sauce and stir until warm
  4. Combine pasta and sauce and serve hot

Creamy Pasta with sauteed Onions, edamame and peas

  • 2 onions
  • 1 cup frozen edamame
  • 1 cup frozen peas
  • 2 tablespoon olive oil
  • Bryanna’s Quick Creamy Sauce for Pasta
  1. Boil water, cook pasta
  2. Saute onion in olive oil about 5 minutes
  3. Add edamame, peas and less than half of sauce and stir until warm and veggies are cooked through
  4. Combine pasta and sauce and serve hot

Bryanna’s Quick Creamy Sauce for Pasta
Yield: 4 and 1/4 cups
From Bryanna‘s “The Almost No-Fat Cookbook”

1 1/2 cups cold water
3/4 lb (1/2 a box) of extra-firm Silken tofu
1/4 cup dry white wine
OR 3 tablespoons water plus 1 tablespoon balsamic vinegar or lemon juice
1/3 cup nutritional yeast flakes
2 tablespoons cornstarch
1 1/2 tablespoons “chicken-style” veggie broth powder
2 teaspoons salt OR 2 tablespoons light miso plus 1 tsp. salt
2 teaspoons garlic granules or powder
OPTIONAL: 2 T. tahini
1 1/2 cups hot water

  1. Combine in a blender the first 1 1/2 cups water and all of the rest of the ingredients EXCEPT the 1 1/2 cup HOT water.
  2. When the mixture is smooth, pour it into a heavy saucepan or a medium microwave-proof bowl. Whisk in the 1 1/2 cups hot water.
  3. Stir constantly over high heat until it comes to a boil. Turn down and simmer for a few minutes, until it thickens.

TO MAKE SOY-FREE: Omit water (all 3 cups in total) and the tofu. Instead, use 3 cups almond milk (the commercial type, such as Almond Breeze, is low in fat). Use 3 1/2 tablespoons cornstarch instead of 2 tablespoons. Use the salt, or use chickpea miso and salt.

Nutrition (per 1/4 cup): 24.8 calories; 16% calories from fat; 0.5g total fat; 0.0mg cholesterol; 251.2mg sodium; 96.0mg potassium; 2.8g carbohydrates; 0.8g fiber; 0.3g sugar; 1.9g net carbs; 2.8g protein; 0.4 points.

Chia-Crusted Tofu, Shaved Asparagus and Edamame Salad with Truffle Oil Vinaigrette & Cauliflower Mash

I served this deeelish Tofu with the Shaved Asparagus and Edamame Salad and Cauliflower Mash. What an absolute perfect meal!!!! Chia seeds are soo yummy and so good for you! If you want you can substitute other seeds here like poppy or sesame. The tofu had a great crunch and taste. For the salad, peeling asparagus is not as easy as peeling carrots but the salad was worth it, so deelish!  This salad is protein rich and gorgeous!

Chia-Crusted Tofu

1 12-ounce package extra-firm tofu (not silken), drained
1 teaspoon chopped garlic
2 tablespoons unsalted butter
1 teaspoon fresh thyme leaves, or ½ teaspoon dried
1 teaspoon salt, divided
1/2 teaspoon black pepper, divided
3 tablespoons chia seeds
1/8 teaspoon cayenne pepper
Zest of 1 lime
1 tablespoon toasted sesame oil
2 teaspoons vegetable oil

  1. Wrap tofu in a double layer of paper towels and drain excess water.
  2. On a plate, mix chia seeds, cayenne, lime zest, and remaining salt and pepper.
  3. Slice tofu into 4 pieces crosswise. Brush each side with sesame oil. Press each side of tofu into chia mixture to coat thoroughly.
  4. Heat vegetable oil in a skillet over medium heat. Sear tofu blocks until crisp and golden brown, about 5 minutes on each side.

Shaved Asparagus and Edamame Salad with Truffle Oil Vinaigrette
recipe adapted from Debi Shaw Cross (picture as well)
Makes 4 side salads

Vinaigrette
2 Tbs. white or black truffle oil
1 1/2 Tbs. extra-virgin olive oil
1 Tbs. champagne or white wine vinegar
1 Tbs. lemon juice
2 tsp. sea salt
1/2 tsp. freshly ground pepper

Salad
1 lb. asparagus
1 c. shelled, cooked edamame
1 tsp. lemon zest – no zest

Whisk all vinaigrette ingredients together in a small bowl.
Using a vegetable peeler, peel asparagus into shavings. Combine shaved asparagus, edamame, lemon zest and vinaigrette in a large bowl. Toss with dressing and serve.

Edamame Guacamole

I served this with pita chips and it was deelish! This was a great way to enjoy heaping chips full of guacamole with more than half the fat! Check out the nutrition stats below!!! Love it!! Just be careful how much lime juice you use. I used a whole lime and it came out a little too limey. If you want traditional guacamole add cilantro. I don’t enjoy cilantro so I didn’t add it.

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Edamame Guacamole
Serves 6

1/2 cup shelled edamame
1/2 cup broccoli stalks, peeled
1 avocado
1 scallion, minced
1/2 red onion, diced
1 clove garlic, minced
1 jalapeno, minced
juice of 1/2 lime
1 tomato, diced
salt to taste

cilantro – optional

Bring 4 cups of water to boil. Add edamame and broccoli to boiling water for 4 minutes till softened. Drain and puree in a food processor. With a fork or a whisk mash the puree with the avocado. Add in the avocado, scallion, red onion, garlic, jalapeno, lime, tomato and the optional cilantro. Salt to taste and enjoy 🙂

Per serving: 66 calories, 4 g fat, .5 g saturated fat, 0 g cholesterol, 10 sodium, 2.5 g protein, 6 g carbohydrates, 1 g sugar, 3 g fiber

Chicken Stir-Fry with Edamame and Brown Rice

As the weather gets cooler I start breaking out the crock pot more and more. It is so nice to come home to a house with the great smells of home cooking yet all the work is already done! It was the perfect way to make this dinner super quick in the end. I put the dry brown rice, water and salt in the slow cooker in the morning and when I came home the rice was perfect and all I had to prepare was the stirfry. I also made sure to make extra rice for the rest of the week. If you prepare the chicken first and then prep the rest of the ingredients the chicken will be ready to cook and the entire meal will take you under 30 minutes to prep and cook. So fabulous after a long day! ENJOY 🙂

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Chicken Stir-Fry with Edamame and Brown Rice
Recipe inspired  from Bon Appétit
Serves 6

1/2 cup coarsely chopped walnuts
4 tablespoons tamari soy sauce

1.5-2 pounds chicken tenders, thinly sliced
1 teaspoon honey

4 teaspoons sesame oil
4 teaspoons minced fresh ginger
3 garlic cloves, minced
2 cups short-grain brown rice, cooked and cooled
12 ounce bag shelled cooked edamame beans

2/3 cup chopped green onions

Combine chicken, 2 tablespoons tamari and honey in medium bowl; toss to coat. Let stand 15 minutes.

Toast walnuts in a skillet for 3 minutes, shaking the pan consistently. Add 2 tablespoons tamari and stir until tamari coats walnuts, about 45 seconds. Cool.

Heat oil in large nonstick skillet over high heat. Add chicken and stir-fry 2 minutes. Add ginger and garlic and stir-fry 30 seconds. Add cooked rice and edamame; reduce heat to medium and stir-fry until heated through, about 5 minutes. Season with salt and pepper. Divide rice mixture among plates. Sprinkle with green onions and walnuts.

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Grilled Chicken with Edamame Skordalia

This dish smelled so good as I was making it. If I was not juice cleansing I would have definitely had some of the skordalia on its own. I served this with collard greens sauteed with a garlic paste that I made. Michael loved it all! Enjoy!

Skordalia is a Greek dip normally made with potatoes instead of edamame. You can serve this as a good vegetarian side dish or app paired with pita bread.

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Recipe from Bon Appétit August 2008

  • 1 16-ounce bag frozen shelled edamame (soybeans)
  • 1/2 cup coarsely chopped fresh basil
  • 1/3 cup extra-virgin olive oil plus additional for brushing
  • 3 garlic cloves, peeled
  • 6 tablespoons freshly grated Parmesan cheese
  • 2 tablespoons fresh lemon juice
  • 4 large skinless boneless chicken breast halves ( I used thin cutlet cut breasts, so I used more)

Cook frozen edamame in large saucepan of boiling salted water until just tender, about 10 minutes (this should just take 3-4 minutes). Drain, reserving 1 cup cooking liquid for skordalia.

Meanwhile, combine basil, 1/3 cup oil, and garlic in processor; blend until basil and garlic are finely chopped. Transfer 2 tablespoons basil oil to small bowl and reserve.

Add edamame, 1/2 cup reserved cooking liquid, Parmesan, and lemon juice to remaining basil oil in processor; puree until mixture is almost smooth, adding more cooking liquid by tablespoonfuls if mixture is dry. Season generously with salt and pepper. Set skordalia aside.

Prepare barbecue (medium-high heat). Brush grill with oil. Brush chicken breasts on both sides with reserved basil oil; sprinkle with salt and pepper. Grill until chicken is just cooked through, about 6 minutes per side. Slice chicken breasts crosswise.

Spoon warm or room-temperature skordalia onto 4 plates. Top with chicken.

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