Freekah, Mint Pesto and Vegie Bowl (Vegan)

Freekah Mint Veg Bowl (2 of 5)

I guessed that by this time of the summer, the mint scattered along the side of the house would have flourished, perhaps even enough for a pesto.  The crop started many years ago as a couple of tiny plants, one of regular mint and one of chocolate mint.  The chocolate mint has never served a purpose per se, but I defy any of you to walk past a cute little pot of emerald green leaves that smells ever so slightly of an After Eight mint without wanting it in your garden.

At some point in the history of the garden, both plants escaped the pots, intermingled and took up their sprawling residence in the garden bed along the side of the house.  It’s a little unruly, this part of the yard.  Little chartered territory given a slightly more dangerous edge by the stump of the lemon tree that my dad had to chop down owing to its infestation of ominous looking black citrus bugs with their toxic venom.  Definitely not for barefoot wanderings.

Freekah Mint Veg Bowl (4 of 5)

Be-sandaled and armed with a basket and scissors, I made my way around the Tulsi (holy basil) and picked my way among the weeds, past the stumpy citrus.  Squeezing around the water heater, I was met with a lush mint crop large enough to supply a toothpaste factory.  A pesto was surely in order.  I tossed it with freekah (a type of cracked wheat) and with a few fresh vegetables, it made the freshest, most healthful lunch I’ve had in some time.  Sweetcorn is a must I think but as far as other vegetables go, You can pretty much pick your favourites.  I threw in carrot and snowpeas, but cherry tomatoes, blanched asparagus or broccoli, or pan-fried zucchini would work beautifully.

Want more healthy and filling vegetarian salad ideas? Try this lentil salad or quinoa salad.  Or screw the salads and make this fudge 🙂

Freekah Mint Veg Bowl (1 of 5)

Freekah, Mint Pesto and Vegetable Bowl

Get:

3/4 cup dry Freekah
1 ear of corn
Olive oil
Other vegetables according to preference
Small handful sunflower seeds.

For the Mint Pesto:
1 1/2 cups loosely packed fresh mint leaves
1 cup loosely packed baby spinach leaves
2 tbsp almond meal
1/2 hot chilli
Small garlic clove (optional)
1/4 cup olive oil
A good squeeze of lemon juice
Salt to taste

Make:

Place Freekah on the stove with twice the amount of water and 1 tsp salt.  Bring to the boil and simmer for 20-25 mins until cooked.  It should be tender but still a little firm and nutty. Drain, rinse  and set aside.

At the same time, boil the peeled corn in salted water in another pan for about 10 min.  Rub the corn with olive oil and char on an open flame or in the grill.  With a knife, carefully cut the corn off the cob.  Prep the other vegetables.

To make the pesto, blitz all the pesto ingredients (start with 1/2 tsp salt and add more to taste) in a food processor until a rough paste is formed.  Taste and add salt or lemon juice as needed.

Toss the pesto through the freekah.  Divide into 3 or 4 bowls.  Top with corn and whatever vegetables you choose. Finally, sprinkle with sunflower seeds.

Freekah Mint Veg Bowl (3 of 5)

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Spinach, Baby Corn and Mung Dhal Curry + Nourishing Spinach Broth

The young man always set his stall up just outside the main gate.  He would line the steel canisters up on the cheap plastic table, leaving the lids on until the first few walkers would trickle past.  The gate behind him led into a paved path, which encircled a large man-made lake called Sankey Tank.  Every morning, the sweetly smiling, crisp shirted young man would peddle his wares to the local residents who walked or jogged the popular Bangalore path.

Two large signs rested against the front row of vessels.

Nutritious and Healthy Hot Soups are Available Here explained the first one

Next to it, the other sign went on to list the options: Hot Ragi (millet).  Palak and Methi (Spinach and Fenugreek). Vegetable. Baby Corn.  Aloe Vera and Wheat Grass. 

Spinach Baby Corn Mung 2

In the earlier part of the morning, it was mainly the office-goers he served, confidently ladling hot liquids until he achieved the mixture that each customer looked forward to.  They would drink quickly, blowing into their cups between sips, then rush off with a wave to begin a new day.  Later in the morning came the housewives and retirees, often in pairs or threes.  There was no air of urgency about this bunch and they would linger a little longer around his stall, sipping the spiced, healthful broth and exchanging news.

Spinach Baby Corn Mung 1

He wore no watch, but guessed the time according to the regulars.  The old man who fed the pigeons arrived at precisely eight am, and left at nine fifteen.  There was the trickle of school children that would begin at around 8.30 and trail off around nine. And the aunty who always wore a woollen beanie, regardless of the weather, usually arrived around ten.

Then, at around ten thirty, when all the walkers had walked, joggers had jogged and soup drinkers had drunk, the young man would meticulously pack away his things and head home.  Every day he would take pleasure in the lightness of the canisters at the end of the morning.  It made him happy that people liked his soup, so full of nourishment.  And it made him even happier that the cycle home from Sankey Tank at the end of his shift was always easier than the one he had done in the wee hours of the morning.

Spinach Baby Corn Mung 4

Spinach, Baby Corn and Mung Dhal curry

Get:

2 large bunches English spinach, leaves and tender stems only, finely chopped
8-10 fresh baby corns, sliced to 2-3mm pieces
1/3 cup dried split mung dhal
Salt
Lemon juice
Boiling water
Small handful coriander, roughly chopped

For the Tempering:
2 tsp vegetable oil
1 tsp black mustard seeds
1/2 tsp turmeric powder
1/2 tsp chilly powder
2-3 dried red chillies, broken into large pieces

Make:

Boil the spinach in 2-3 cups salted water (enough to submerge it) for 5-7 minutes.  Drain and reserve the water.

In a large non-stick saucepan, dry roast the mung dhal, stirring continuously until they have gained a little colour and are fragrant.  Remove from the saucepan and set aside.

Boil the sliced baby corn in plenty of salted water until they are starting to become tender.  Then add the roasted mung dhal and cook until the dhal is mostly but not completely cooked.  Drain and reserve the water.

In the non-stick saucepan, heat the oil and add the mustard seeds.  When the seeds have popped (adjust the heat to prevent burning them), add the other tempering ingredients.  Add the spinach and cook for a few minutes, then add the baby corn and mung dhal.  If the mixture is a bit dry, add a little of the spinach water.  Add salt to taste- start with 1/2 tsp.   Stir through, taste and add more salt if needed.  Cook, covered,  until the baby corn is fairly tender and until any excess water has evaporated (you may have to cook uncovered for a few minutes at the end).

Squeeze in a generous about of lemon juice (start with a tbsp, add more according to taste) and stir through just before serving.  Enjoy with your favourite Indian flatbread.

Nourishing Spinach Broth:

Get:

The spinach and baby corn water from the previous recipe
2-3 cloves of garlic, crushed
1 green chilli, split down the middle
1-2 tsp turmeric powder
Salt and lemon juice to taste

For the Tempering:
2 tsp vegetable oil
1 tsp cumin seeds
Make:

Boil all the ingredients (apart from the oil, cumin and lemon juice) in a pot for about 15-20 mins.  Add salt only if needed after tasting.  Strain the broth to remove the garlic and chilly.  In a separate small non-stick pan, heat the oil and add the cumin seeds.  When they have popped, add the mixture to the broth and stir.  Add lemon juice to taste.

Notes:

Mung Dhal, dry red chillies and all the spices are readily available in Indian grocery stores.

Spinach Baby Corn Mung 3