Indian Red Lentil Dal + Curry Roasted Cauliflower w/ Brown Rice

EatMoveRest Earth Day Retreat Re-Cap

More photos & info here!

Last weekend, Dusty and I hosted our very first EatMoveRest Retreat--and on Earth Day, nonetheless! We began the morning with a smoothie and superfood breakfast demo followed by some time getting to know each other. We gave a presentation on how to Eat, Move, and Rest better, and then broke for lunch. We enjoyed a raw foods, fruit and veggie buffet and went into some plant-based education after. We were worried about rain all week leading up, but Mother Nature cooperated and gave us a perfectly sunny day, so we were able to go outside and I lead us in through a yoga flow on the island. We concluded the day with some giveaways, so everyone went home with something! Dusty and I had a great time, and can't wait to bring more EatMoveRest events to all of you! 

What's Cookin'?

Between our retreat attendees and online followers from YouTube and social media, we have been getting a bunch of requests for more cooked recipes. We tend to share a lot of raw food recipes because we eat mostly raw foods. That being said, our favorite type of food to eat when we go out is Indian cuisine. While it can be super easy to find delicious vegan options at ethnic restaurants like Indian, Thai, and Japanese, the dishes can still be laden with oils, refined carbohydrates, and too much salt. Needless to say, we took it upon ourselves to begin learning how to cook our favorite Indian restaurant dishes at home!

Dinner + A Movie

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The other night, Dusty and I finally had dinner and a movie--without our devices! It had been a long time coming--lately we'd gotten into a bad habit of bringing our computers downstairs with us while we started a movie, and we would wind up getting roped into working and not spending time together. It was a good night to watch a movie with undivided attention, because it was an awesome one! We had just finished our favorite, home-cooked, Indian meal consisting of red lentil dal and curry roasted cauliflower with a side of brown rice, and sat down on the couch to scroll through AppleTV for a good, new movie. We came across a new release titled, Lion, starring Dev Patel, from the well-known, Slumdog Millionaire (also a great flick)! I can't recommend this movie enough! The combination of the recipe below and this movie will make for the perfect, eastern-inspired date night in, or fun for the whole family!

Give Your Meal a Pow, with Curry Powder!

Curry powder is the one-stop-shop for all things Indian cuisine. Many traditional recipes call for only a couple of staple ingredients (like lentils, rice, and cauliflower), and a heaping handful of various spices. If you don't have a fully-stocked spice cabinet, then curry powder can be a great way to achieve a similar, classic Indian-flavored dish. The type of organic curry powder that I use contains: coriander, turmeric, mustard, cumin, fenugreek, paprika, cayenne, cardamom, nutmeg, cinnamon, and cloves--phew! So you can see what I mean...it can be a lot easier to use this perfectly-proportioned spice than to go out and get 10 different types of individual spices.

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Curry powder is know for it's anti-inflammatory, anti-cancer properties--and especially turmeric. What's more, is that black pepper has been shown to boost the bioavailability of curcumin--the component of turmeric that can help to ward off cancer and other diseases and disorders of inflammation. Dusty and I always add freshly cracked black pepper to our Indian dishes, just to get the full benefit of the spices. For more info, watch this quick video on Boosting the Bioavailability of Curcumin, by Dr. Greger of NutritionFacts.org.

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Indian Red Lentil Dal + Curry Roasted Cauliflower w/ Brown Rice

This classic, restaurant-style Indian dinner will fill your home with the warm scent of traditional, eastern spices, and fill your belly with delicious and nutritious, plant-based foods that won't leave you feeling sluggish and weighed down. Curry powder serves as the one-stop-shop that when dusted on anything, will provide the perfectly proportioned medley of spices to flavor up your dinner plate!

vegan, oil-free, gluten-free, low fat

serves: 2-4 // time: 45 min

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ingredients:

• 1 cup brown rice

red lentil dal

• 1 cup split red lentils
• 1 yellow onion
• 2 cloves garlic
• 1 tablespoon curry powder
• salt + pepper to taste

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curry roasted cauliflower

• 1 head of cauliflower
• 1 red onion
• 1 cup peas
• curry powder to taste
• salt + pepper to taste

method:

brown rice

1. Rinse brown rice in fine, mesh strainer and place in shallow pot or frying pan with two cups water. Bring to boil and reduce heat to low. Place lid on, slightly cracked, and allow to simmer. Cook about 25 minutes, stirring occasionally. When liquid is almost completely absorbed, fluff with fork and scoop into dish and cover.

red lentil daal

1. Dice yellow onion and mince garlic cloves and set aside.
2. Rinse red lentils in fine, mesh strainer and place in shallow pot or frying pan with two cups water, and turn heat on high.
3. Add yellow onion, garlic, curry powder, salt, and pepper and stir to mix spices.
4. Bring to boil and reduce heat to medium-low. Place lid on top. Cook about 15 minutes, stirring occasionally.
5. When ingredients are cooked, scoop half into a NutriBullet or small food processor and briefly blend until uniform consistency is achieved.
6. Pour back into pan and mix with remaining lentils. Scoop into dish and cover.

curry roasted cauliflower

1. Preheat oven to 425ºF.
2. Slice red onion and measure out 1 cup of frozen green peas and set aside.
3. Break head of cauliflower into bite-size florets and place on baking sheet lined with a Silpat baking mat or parchment paper.
4. Drizzle cauliflower with a few handfuls of water to moisten, and sprinkle with a dusting of curry powder.
5. Place into oven for 10-12 minutes.
6. Take cauliflower out of oven, toss, and add red onions to baking sheet along with cauliflower. Bake for another 8-10 minutes.
7. Remove onions and cauliflower from oven, toss, and sprinkle peas on top. Place back into over one last time for 2-3 minutes.
8. Remove from oven and let cool on baking sheet.
9. Plate up your red lentil dal, roasted cauliflower, brown rice, and mix together if desired!

notes:

• Garnish with fresh cilantro and a squeeze of lemon for authentic, restaurant-style taste!
• Goes great with a side of whole wheat naan, or paratha, (traditional Indian bread similar to pita), for dipping and scooping.

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As Seen On YouTube

Come hang out with Dusty and I in the kitchen and see what's cookin' as we whip up this delicious dinner! Be sure to Subscribe to the EatMoveRest channel, hit the bell symbol to turn on Notifications to stay up-to-date on new videos, Like the video by giving it a thumbs up, show some love and leave us a Comment, and Share with family and friends!

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Curry In A Hurry

If you're a big fan of Indian cuisine like Dusty and I, check out this related, colorfully protein-packed recipe: 

• Erin's Jai Spice Quinoa Curry.
• Also be sure to check out one of our favorite cookbooks, Vegan Richa, for more authentic Indian cuisine!

If you've never tried Indian food, these recipes will be the perfect crash course, and I promise you won't be disappointed! Until next time, EatMoveRest your best, and enjoy your seasonal fruits and veggies in abundance!

Designed For Your Lifestyle,

Erin

A Taste of India: Erin's Jai Spice Quinoa Curry Recipe

While I've always prided myself on being a "foodie," I haven't always loved to cook. The turning point for me was when I realized that you have to be able to navigate the grocery store, prep your food, and most importantly, cook it, in order to eat a clean diet. Learning to do all of these things over the years has been extremely rewarding, and as a lifestyle coach, it is one of the things I get excited to teach others how to do! That being said, I thought I'd start by sharing one of my favorite Indian-inspired dishes, that's both filling and delicious, hot off the stovetop or cold leftover!

THE SPICE OF LIFE:

I have always been fascinated by Indian culture—the intricate Henna tattoos, the beautiful saris that the women wear, the ornate decor, the bold, bright colors, the practice of yoga, and, of course—the cuisine!

I was exposed to the culture at a very young age. My aunt, Ameeta, is one hundred percent Indian, and my cousins, Alyssa and Alex, were, and still are like sisters to me. Their grandparents, Prem and Mahendra, would frequently invite us all over and cook up a big Indian feast—it was a game changer! 

Alyssa was my best friend growing up—we were inseparable—and in just a few short weeks, she will be getting married to Raj, her fiancé. I am so excited to be a part of their big day as a bridesmaid, and can't wait to experience an Indian wedding ceremony, as well as all of the other traditional events that will take place over the course of the weekend. And let's not forget about how amazing the food is most definitely going to be! (I'll sure to post photos of my experience!)

While witnessing various Indian ceremonies and rituals over the years, food always played a vital role in bringing everyone together—as it does in virtually every culture. The early exposure in my childhood definitely allowed me to be more open-minded and accepting of not only different people, but different foods, as well. When Dusty and I got together, I was sure to introduce him to Indian food very early on in our relationship. It pretty much went down like that scene with Ben Stiller and Jennifer Aniston in Along Came Polly! Now, the majority of our favorite date-night spots are local, mom and pop, ethnic restaurants.

While it is fairly simple to find a vegetarian or plant-based meal at an Indian, Thai, or Japanese restaurant, you don't always know what ingredients are going into the food you're eating. Don't get me wrong, I love to indulge, but eating out is typically less healthy and more expensive than cooking at home. I wanted to know what went into making my favorite dishes, and what I could improve to make them healthier, while maintaining the same delicious taste. Eventually, I decided that learning how to cook was the only way to find out! After playing around in the kitchen with different spices, I finally came up with the perfect combination that wasn't too overpowering, yet still tasted how an authentic Indian dish at a restaurant would.

Rule number one, cooking Indian cuisine is all about having the right spices on hand! Turmeric, cumin, coriander, garam masala, cinnamon, cloves, the list goes on! Once you've got your spice cabinet stocked, then you just need to pick a grain: think basmati rice or red split lentils, and some veggies: cauliflower, potatoes, peas, bell peppers, onions—and garlic and ginger root are a must!

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Erin's Jai Spice Quinoa Curry:

This recipe is a great plant-based beginner recipe for those that are new to the diet, new to cooking, or both! Even the meat-lover in the family will thoroughly enjoy this hearty and flavorful dish. Quinoa (KEEN-wah) is a delicious and nutritious gluten-free grain, and is one of the few plant foods that is a complete protein, containing all 9 essential amino acids. Combined with a healthy dose of vegetables, herbs, and spices, you've got yourself an incredibly nourishing and satisfying meal!

Ingredients:

• 3/4 cup quinoa (dry)
• 1.5 cups low sodium vegetable broth or water
• 1 tablespoon coconut oil (optional)
• 1 yellow onion, diced
• 2-3 garlic cloves, minced
• 1 thumb of ginger, grated
• 1 teaspoon turmeric root, grated
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 teaspoon cinnamon
• 1/2 teaspoon garam masala
• sea salt and cracked pepper to taste
• 1 head cauliflower florets
• 3 carrots, peeled and sliced
• 1 zucchini, chopped
• 1 red or yellow bell pepper, diced
• 3/4 cup frozen peas, thawed
• 1 lemon, cut into wedges
• 1 bunch cilantro, chopped

Recipe:

• Measure out the spices and set aside. Chop all veggies and set aside, as well.
• In a medium saucepan, bring 1.5 cups of vegetable broth or water to a boil. Thoroughly rinse quinoa in a fine mesh sieve under cold water and add to the boiling water. Reduce head to medium-low, cover with a lid, and simmer about 15 minutes or until most of the liquid has been absorbed and the grain is cooked. You will be able to tell if the quinoa is done because it will look like it has popped open, revealing the germ of the kernel inside.
• Meanwhile, in a large frying pan, sauté the yellow onion in coconut oil, (or a small amount of vegetable broth for an oil-free version) for a couple of minutes. Then, add the garlic and sauté for another couple of minutes. Finally, add the spices and fresh grated ginger and turmeric (if you have them, or else just add the spices) and stir. Add in some freshly cracked sea salt and pepper, erring on the conservative side (you can always add more later)! Continue sautéing the onions and garlic in the spice mixture until it becomes fragrant and the onion is translucent. 
• Now all you have to do is add in all of the chopped veggies (cauliflower, carrots, zucchini, and bell pepper) with about 1/2 cup of water, cover, and let simmer on low. I usually like to add the frozen peas in when the rest of the veggies are pretty much done cooking so that they don't get too mushy. Stir occasionally. Add another 1/2 cup of water if needed.
• After about 15 minutes, or when the vegetables are tender, add the quinoa to the veggies. At this point, I usually like to do a taste test to see if I need to add more salt and/or pepper. Once you get the right amount, stir and mix well, and let set for a few minutes.
• Now you're ready to dish! If you really want the full experience, I recommend garnishing with cilantro and a squeeze of a lemon wedge! 

Note: Brown rice and/or naan make a great addition to this meal, but I find it to be completely satisfying on it's own. As always, I usually like to have a small green salad as an appetizer before the main course! Enjoy!

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Favorite Local Gems:

• Tandoor
• The Oven
• The Jaipur

What to get for Newbies:

• Signature soup: Mulligatawny Soup
• Breads: Naan, Garlic Naan or Stuffed Paratha
• Sampler: Vegetarian Thali
• Cauliflower and potato dish: Aloo Gobi Masala
• Lentil-based dish: Any of the Dal dishes
• Potatoes, Paneer cheese, and peas: Aloo Mataar Paneer
• Indian-spiced chicken: Chicken Tikka Masala
• Incredible smoothie: Mango Lassi

Designed For Your Lifestyle,

Erin