Hello
Mr Kurma,
I am the catering manager in a prison in NSW. I have an inmate who
claims he is a follower of the Hare Krishna faith, that he is a
vegetarian, and that he doesn't eat any products from animals at
all. I have no idea how to provide this inmate with his proper nutritional
needs with this type of diet. Would you be kind enough to point
me in the right direction. Thank you!
Name withheld, NSW, Australia
Hi
!
Thanks for your letter.
I think the best thing is to include plenty of legumes and fresh
vegetables as well as dairy products (if he eats them) in his diet.
Legumes are the best thing for vegetarians. I suggest chickpeas,
red lentils, brown lentils, mung beans, split peas etc.
Here's a couple of recipes to get you thinking. Of course you can
simplify the spicing, but it should give you some ideas. Feel free
to write anytime.
Best wishes,
Kurma
(Note from Kurma here: The gentleman has subsequently ordered
a full set of his cookbooks for the prison library, and for the
kitchen).
Hearty One-pot Melange of Mung Beans, Rice
& Vegetables (Khichari)
Khichari (pronounced "kitch-eri") is such an important
dish for vegetarians that I have included a different recipe for
it in each of my cookbooks. The flavoursome, juicy stew of mung
beans, rice and vegetables is both nutritious and sustaining. It
can be served anytime a one-pot meal is required You can practically
live on khichari, and in fact, some people do. I eat it accompanied
by a little yogurt, some whole-wheat toast, lemon or lime wedges
and topped with a drizzle of melted ghee. Bliss! Serves 4-6
½ cup split mung beans, washed and drained
6 cups water
1 bay leaf
1.5cm (½-inch) chunk ginger, chopped fine
1 small green chili, seeded and chopped
½ teaspoon turmeric
2 teaspoons coriander powder
1 cup Thai rice, or other long grain rice of your choice
1 packed cup each broccoli, potato cubes and quartered Brussels
sprouts, or vegetables of your choice
2 ripe tomatoes, chopped
1½ teaspoons salt
2 tablespoons ghee
2 teaspoons cumin seeds
small handful curry leaves
½ teaspoon yellow asafetida powder
½ cup chopped fresh coriander leaves
wedges of lemon, some chilled yogurt, and extra ghee for serving
Bring to a boil in a saucepan the mung beans, water, bay
leaf, ginger, chili, turmeric and coriander, then reduce to a simmer,
and cook, partially covered, for about 15 minutes, or until the
beans start to break up.
Add the rice, vegetables, tomatoes and salt, increase the
heat, and stirring, bring to a boil, then return to a simmer, covered.
Cook, stirring occasionally, for another 10-15 minutes, or until
the rice is soft.
Season: heat the ghee in a small saucepan over moderate
heat. Sprinkle in the cumin seeds, fry until a few shades darker,
and add the curry leaves - careful, they crackle. Sprinkle in the
yellow asafetida powder, swirl the pan and empty the fried seasonings
into the khichari. Stir the seasonings through, then return to a
simmer and cook for another 5 minutes or so, or until the rice is
fully swollen and soft. If you desire a moist khichari, add a little
boiling water now.
Serve: fold in the fresh coriander, and serve the khichari
piping hot with a drizzle of warm ghee, and the accompaniments suggested
above.
Prabhupada's Chickpeas in Golden Karhi Sauce
This is a quick version of a succulent North Indian dish that my
spiritual master Srila Prabhupada taught his young disciple Yamuna
Devi in 1966. Yamuna has gone on to become one of the world's foremost
authorities on vegetarian cuisine. Serves 4
1 bay leaf
one small piece cinnamon stick
2 whole cardamom pods
5 tablespoons sifted chickpea flour
2½ cups water
2 cups yogurt or buttermilk
¾ teaspoon turmeric
2 teaspoons coriander powder
1 teaspoon salt
10 fresh curry leaves
2 tablespoons finely chopped fresh coriander
3 cups cooked chickpeas
Seasoning
2 tablespoons ghee
2 teaspoons cumin seeds
2 small dried red chilies
Dry-roast the bay leaf, cinnamon and cardamom in a frying
pan over moderate heat for 3 minutes, or until fragrant. Transfer
to a mortar and pestle or spice grinder and reduce to a powder.
Whisk the chickpea flour in a bowl with a few tablespoons
of the water to form a smooth batter. Gradually whisk in the rest
of the water, the yogurt, turmeric, coriander powder, salt, curry
leaves, half the fresh coriander, and the dry roasted spice powder.
Heat the mixture, stirring often, in a heavy saucepan over
moderate heat. When it boils, reduce the heat slightly, and simmer
for 10 minutes or until the sauce has thickened. Add the chickpeas,
and simmer for another 2 minutes.
Season: heat the ghee in a small saucepan over moderate
heat. When fairly hot, drop in the cumin seeds and dried chili,
and fry until the cumin seeds turn a rich brown colour. Pour the
seasonings into the karhi, fold in the remaining fresh coriander.
Serve the chickpeas in karhi piping hot, accompanied with
freshly cooked rice.
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