Methi-Lilva-Nariyal Pulao
I can imagine most of you either rolling your eyes or twisting your nose when I say “Bitter is Better” :). Yes, bitter is definitely better when taken in moderation just like sweets!
According to Ayurveda, India's ancient science of life, health and longevity, there are six Rasas, or types of tastes. These six Rasas are Madhura (Sweet), Amla (Sour), Katu (Hot), Lavana (Salty), Tikta (Bitter) and Kashai (Astringent). This Rasa or taste applies not only to the perception of taste buds located in our tongue, but to the final reaction of food in the acid medium of stomach. The theory says, the taste in the mouth is called Svadu and the taste in the stomach is known as Paka. Although the wheat bread, classified under sweet, doesn’t actually tastes sweet in the mouth but its reaction in the stomach makes it sweet. Thus for good health and nutrition, we have to make sure that we balance our diet by giving equal importance for all six Rasas as needed.
Past few weeks I have almost avoided cooking foods that is bitter or astringent which is the required Rasas to balance K’s Pitta and Kapha dosahas. Its not that he hates bitter taste, in fact, he quite like it when taken in moderation. Bitter or Tikta Rasa decreases water retention and it is believed to help in taking away burning and itching sensations. But we should be careful as not to over do it as when taken in excess it can aggravate Vata and dehydrate our body. Similarly, astringent or Kashi Rasa purifies the blood but if taken in excess, it creates gas and constipation problem. So, it is important that we balance our diet but never over do it and create problems to our body! First, try to understand your Dosha and follow balanced diet in order to keep both your mind and body healthy.
Let’s explore the vegetables/fruits or ingredients that belong to Bitter and Astringent tastes. Bitter gourd, Japanese eggplants, fenugreek, green leafy vegetables, basil, turmeric, lettuce, aloe vera, jicama are the ingredients that come under bitter taste and apple, pomegranate (which may taste sour or sweet but in fact it is both astringent and bitter), pear, quiona, legumes, tofu, sprouts, beans, lentils etc belong to astringent taste. Surprised? :) Most of the ingredients that may taste sweet/sour/salty are in fact belongs to Kashi or Tikta Rasas. Now you know how easy it is to adopt your diet in order to balance your Doshas (Vata, Pitta and Kapha). Just a tsp of Fenugreek seeds in a pot of stew or curry or half a tsp of turmeric powder, which is considered as good antioxidant and blood purifier, is enough to get more of bitter balancing taste. It has be the simple and inexpensive health habit to increase your antioxidant intake. Try to include some of these ingredients in your daily diet as it is the most simple and inexpensive heath habit to increase your daily antioxidant intake and it will certainly be beneficial in long run!
When it comes to incorporating bitter or Tikta Rasa I usually go for green leafy vegetables. And Methi or fresh or dried Fenugreek leaves are my favourite! A tbsp of dried fenugreek leaves, which is also known as Kasuri Methi, is enough to jazz any bland or boring every day Dals. A bunch of fresh, green, mildly bitter fenugreek leaves are enough to awaken your taste buds. Recently I came across this delightful recipe of Methi-Nariyal Pulao at dear Indira’s Mahanandi.
Indira says,
Past few weeks I have almost avoided cooking foods that is bitter or astringent which is the required Rasas to balance K’s Pitta and Kapha dosahas. Its not that he hates bitter taste, in fact, he quite like it when taken in moderation. Bitter or Tikta Rasa decreases water retention and it is believed to help in taking away burning and itching sensations. But we should be careful as not to over do it as when taken in excess it can aggravate Vata and dehydrate our body. Similarly, astringent or Kashi Rasa purifies the blood but if taken in excess, it creates gas and constipation problem. So, it is important that we balance our diet but never over do it and create problems to our body! First, try to understand your Dosha and follow balanced diet in order to keep both your mind and body healthy.
Let’s explore the vegetables/fruits or ingredients that belong to Bitter and Astringent tastes. Bitter gourd, Japanese eggplants, fenugreek, green leafy vegetables, basil, turmeric, lettuce, aloe vera, jicama are the ingredients that come under bitter taste and apple, pomegranate (which may taste sour or sweet but in fact it is both astringent and bitter), pear, quiona, legumes, tofu, sprouts, beans, lentils etc belong to astringent taste. Surprised? :) Most of the ingredients that may taste sweet/sour/salty are in fact belongs to Kashi or Tikta Rasas. Now you know how easy it is to adopt your diet in order to balance your Doshas (Vata, Pitta and Kapha). Just a tsp of Fenugreek seeds in a pot of stew or curry or half a tsp of turmeric powder, which is considered as good antioxidant and blood purifier, is enough to get more of bitter balancing taste. It has be the simple and inexpensive health habit to increase your antioxidant intake. Try to include some of these ingredients in your daily diet as it is the most simple and inexpensive heath habit to increase your daily antioxidant intake and it will certainly be beneficial in long run!
When it comes to incorporating bitter or Tikta Rasa I usually go for green leafy vegetables. And Methi or fresh or dried Fenugreek leaves are my favourite! A tbsp of dried fenugreek leaves, which is also known as Kasuri Methi, is enough to jazz any bland or boring every day Dals. A bunch of fresh, green, mildly bitter fenugreek leaves are enough to awaken your taste buds. Recently I came across this delightful recipe of Methi-Nariyal Pulao at dear Indira’s Mahanandi.
Indira says,
Aromatic basmati rice, sweet homemade coconut milk and potent fresh fenugreek leaves - cooked together is a recipe that I have learnt from my mother and very much illustrates the ingenuity and wisdom of home cook. Nutritious, wholesome and a one-pot meal, give it a try.I didn’t need another word and I tried it immediately. What a delightful meal it turned out be! I have replaced green peas with frozen pigeon peas and used canned Organic Coconut Milk in place of fresh homemade one. I have also added few more spices to our taste preference. This turned out to be one pleasant meal where mild bitter taste of fresh fenugreek was mellowed with sweet coconut milk, delicious pigeon peas and aromatic herbs. I served this delicious Methi-Lilva-Nariyal Pulao with spicy Aloo Methi (recipe to follow) and fresh vegetable salad. Thank you Indira for posting this fantastic recipe and we will be cooking this for our guests this weekend :)
Methi-Lilva-Nariyal Pulao
Print This RecipeMethi-Lilva-Nariyal Pulao (Fragrant Basmati rice cooked with fresh Fenugreek Leaves, fresh Pigeon Peas, Whole Spices and Coconut Milk)
Prep Time: 10 minsCooking Time: 20-25 mins
Serves: 4-5
Recipe Inspiration: Mahanandi
Recipe Level: Basic/Beginner
Spice Level: Low
Serving Suggestion: With any curry of your choice
Ingredients:
2½ cups Basmati Rice, washed & soaked in water for 20 mins and drained
2 packed cups Fresh Fenugreek Leaves
1 cup Toor Lilva/Fresh Pigeon Peas (Original recipe uses Green Peas)
1 large Red Onion, roughly chopped or sliced
3-4 Green Chillies, slit (adjust acc to taste)
1 tsp Ginger-Garlic Paste
½ cup Coconut Milk, fresh/canned
1 inch Cinnamon Stick
4 Cloves, lightly crushed
4 green Cardamoms, bruised
2 Bay Leaves
5-8 Black Peppercorns, crushed
½ tbsp Jeera/Cumin Seeds
2 tbsp Ghee (no Oil please!)
Few Cashews, roasted to golden in little Ghee
Salt to taste
From Left-Right: Coconut Milk, Pigeon Peas, Onions & Fresh Fenugreek Leaves
Method:
Heat ghee in a thick bottomed pan (I usually use pressure cooker) and add whole spices (cinnamon, cloves, cardamoms, bay leaves & black peppers). Sauté it for a minute or two on low flames till you get the divine perfume of roasted spices in ghee.
Add cumin seeds and stir well. Once it starts to crackle, add onion, ginger-garlic paste and green chillies and sauté till onions turn translucent, about 2 mins. Mix in fresh fenugreek leaves and stir fry till the leaves starts to wilt, about 2 minutes.
Now you can either proceed to cook in thick bottomed vessel or pressure cooker or microwave oven. I usually cook rice in microwave or pressure cooker.
To cook in thick bottomed vessel, mix in rice and sauté for a minute or two till every grain is coated with ghee. Add lilva along with salt to taste and water (about 4½ cups). Cover the lid and simmer the heat and let it cook undisturbed for 20 minutes.
To cook in pressure cooker, mix in rice and sauté for a minute or two till every grain is coated with ghee. Add lilva along with salt to taste and water (about 4-4½ cups). Cover the lid, place the pressure cooker weight and reduce the heat to medium. Let it cook for 15-17 minutes or 2-3 whistles. Let the pressure cooker cool little and release the pressure completely before you open the lid.
To cook in microwave, transfer the contents from pan to microwave safe dish. To this add basmati rice, coconut milk, lilva and salt to taste. Next add water (about 4 cups should be enough) and mix well. Close the lid and cook it in microwave for 18-20 minutes. Once cooked, let it cool a little before you proceed to mix the rice. This way you will get perfectly cooked rice.
Once the rice is cooked thoroughly, gently mix roasted cashews. Serve this delicious bowl of Methi-Lilva Pulao with any spicy Curry of your choice or plain yogurt/raita and enjoy.
Add cumin seeds and stir well. Once it starts to crackle, add onion, ginger-garlic paste and green chillies and sauté till onions turn translucent, about 2 mins. Mix in fresh fenugreek leaves and stir fry till the leaves starts to wilt, about 2 minutes.
Now you can either proceed to cook in thick bottomed vessel or pressure cooker or microwave oven. I usually cook rice in microwave or pressure cooker.
To cook in thick bottomed vessel, mix in rice and sauté for a minute or two till every grain is coated with ghee. Add lilva along with salt to taste and water (about 4½ cups). Cover the lid and simmer the heat and let it cook undisturbed for 20 minutes.
To cook in pressure cooker, mix in rice and sauté for a minute or two till every grain is coated with ghee. Add lilva along with salt to taste and water (about 4-4½ cups). Cover the lid, place the pressure cooker weight and reduce the heat to medium. Let it cook for 15-17 minutes or 2-3 whistles. Let the pressure cooker cool little and release the pressure completely before you open the lid.
To cook in microwave, transfer the contents from pan to microwave safe dish. To this add basmati rice, coconut milk, lilva and salt to taste. Next add water (about 4 cups should be enough) and mix well. Close the lid and cook it in microwave for 18-20 minutes. Once cooked, let it cool a little before you proceed to mix the rice. This way you will get perfectly cooked rice.
Once the rice is cooked thoroughly, gently mix roasted cashews. Serve this delicious bowl of Methi-Lilva Pulao with any spicy Curry of your choice or plain yogurt/raita and enjoy.
Methi-Lilva-Nariyal Pulao
Note:
Replace pigeon peas with green peas. Next time I am thinking of using my current favourite Black eyed peas soaked in water overnight as I quite like the combination of Methi and Chavli. The choices are many and experiment with them.
Most of the points used in this article are taken from the Maharishi Ayurveda news letter.
Most of the points used in this article are taken from the Maharishi Ayurveda news letter.
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