A Vegetable Superfood Stew To Help Heal The Body & Mind | Mallika Basu & Dr. Rupy Aujla

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🥗 Download a FREE 7 day meal plan: https://tdk.link/mealplan_yt Check out our 6 cholesterol-lowering foods: tdk.link/cholesterol Download our top 5 brain foods: tdk.link/brain Get these 5 anti-inflammatory spices in your diet each day: tdk.link/inflammation RECIPE: ONE POT LENTIL & VEGETABLE STEW (Recipe Credit: Mallika Basu) INGREDIENTS 1 cup Toor Lentils (split pigeon peas) 1 tsp turmeric 150gm butternut squash/sweet potato/pumpkin, peeled and cubed 1 medium aubergine, cubed and salted 100gm green beans, halved 1 tsp salt 1 thumb ginger, peeled and grated For the tempering 2 tbsp ghee 1 tsp white sugar 1 tsp Panch Phoron or five-spice mix 1 large bay leaf 1 medium onion, thinly sliced 1 tsp ground cumin 1 tsp chilli powder METHOD Wash the lentils in a pan until the water runs clear. Soak overnight with a teaspoon of bicarb of soda. Bring to boil with three cups of cold water, measured in the same cup as the lentils. Fill the kettle and keep the boiled water handy. Keep the lentils on a rolling boil for 20 minutes until they start softening, skimming off any foam rising to the surface and discarding. Now mix in the turmeric and ginger, two cups of hot water, adding the vegetables starting with the ones that will take the longest to cook. Stir through well, and cook for another 15-20 minutes until the vegetables are soft and the lentils have cooked and incorporated into the liquid. If it starts drying out, add a dash of hot water. While the lentil and vegetables cook, start the tadka or tempering. Bring the ghee to heat on medium high. When it’s hot, add the sugar, and as it caramelizes, the Panch Phoron, bay leaf and sliced onion. Sauté the onions for 10 minutes until they take on colour then mix in the cumin and chilli powders. When the lentils and vegetables are cooked, pour over the tempering . To finish, check for salt and add more only if you need to. Mix the whole lot well before plating up with your favourite rice. GUEST BIO Mallika is a writer, commentator and board adviser in food, drink and hospitality. with two published cookbooks (Miss Masala: Real Indian Cooking for Busy Living and Masala: Indian Cooking for Modern Living). Mallika writes an award-nominated newsletter More than Curry covering the link between food, people and planet, as well as recipes with spice and flavour and stories on food and culture in other publications. She is a podcast host for (BBC) Good Food. During the pandemic, Mallika developed proprietary thinking on food, culture and diversity covering cultural appropriation, language and labels and representation which she has delivered to almost 900 individuals at organisations including Penguin Random House, Jamie Oliver Group, Tesco, Greggs and Waitrose. She is board advisor at Be Inclusive Hospitality and committee member for diversity at the Guild of Food Writers. Mallika is a finale judge for the Guild of Fine Food's Great Taste Awards, co-presents the awards ceremony and judges the ethical and sustainable category bursary annually. When not talking, writing or cooking, Mallika can be found diverting her teenage children away from UPFs in South London. GUEST SOCIALS Instagram: https://www.instagram.com/mallikabasu_/?hl=en Substack: https://morethancurry.substack.com/ Website: https://basuconsulting.co.uk/ YouTube: https://www.youtube.com/@MallikaBasu ________________________________________________________________________ LEARNING TO EAT WELL EVERY DAY 🥗 Download a FREE 7 day meal plan: https://tdk.link/mealplan_yt 🔥 Learn about Inflammation - FREE 4 part mini-series here: https://tdk.link/infl_series_yt 🥑 Heal yourself with food: https://tdk.link/heal_yt 🎤 Listen to experts on the podcast: https://tdk.link/pod_yt 👨🏽‍💻 Browse articles on the website: https://tdk.link/web_yt 📚 Check out my cookbooks: https://tdk.link/books_yt LET'S BE FRIENDS 📷 Instagram: https://tdk.link/tdk_insta_yt 📹 Subscribe: https://tdk.link/ytsubscribe 🙋🏽‍♂️ Facebook: https://tdk.link/tdk_fb_yt 🐦 Twitter: https://tdk.link/tdk_tw_yt 👔 LinkedIn: https://tdk.link/tdk_li_yt