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Sattvic Stew

This meal forms a staple evening dish in our family, especially in the cooler months. This is just the basis of a dish which lends itself to all sorts of simple variations.

Ingredients:

• Ghee—1 to 3 tsp. (less if balancing Kapha, more for Vata) Sesame or Palm oils are good as well.
• Spices—1/4 to 1 tsp. powdered (less if balancing Pitta, more for Vata & Kapha) (E.g. Mild Madras Curry Powder, or other appropriate spices)
• Basil dry—1/4 tsp. (Or mixed herbs)
• Bay leaf—1
• Vegetables—1 to 2 cups, diced according to cooking times, i.e. the slower to cook, the smaller to chop! (Locally grown, organic in-season vegetables are best. For a stew that is balanced in energies, try to include a variety of vegetable types, i.e. roots, cabbages, perhaps a nightshade, squashes etc. Their energies will balance in the pot, and the flavour will be pleasing.)
• Water—Enough to just cover the vegetables once in the pot.

Method:

• Heat ghee in saucepan (big enough for quantity of vegetables) until melted then add spices. Stir. Ready when aromatic not black (no time at all if medium heat and powdered spices).
• Add the veg, stir to coat with Ghee/Spice mixture. Add water. Bring to boil - but only just - then reduce to low and cook covered for 30—60 mins or so until veg's are cooked. Shouldn't need to stir them while cooking.
• Add a pinch of salt & pepper to taste, even a little more powdered spices, mix, allow to cool for 5—10 minutes. Serve alone, or with bread etc.

Variations:

• Try adding a small amount (1 tbs. per person) of grain or pulse, or couscous, even pasta for a heartier stew
• For interesting textures, or for speedier cooking, grate the slower cooking vegetables.
• Garnish with fresh herbs or shredded coconut (in the summer), or a sprinkling of cheese or a dash of Soya sauce (autumn).
• Add 1 clove of garlic, and a similar sized piece of grated ginger root, plus an additional tsp. garam masala (curry powder) for a stew that really wants to be a curry dish. Use no more than 1 cup of veg person and serve on top of basmati rice, or your favourite grain.
• Blend it up for a really easy-to-digest meal, or for the kids. If it is too hot, or too thick, add a little rice milk, or Soya milk etc.

Tips:

• The key is in learning how big to chop respective vegetables, and not cooking them too quickly. If they are cooked gently, with just enough water, you will be pleased!
• Beetroot, if chopped small enough, or grated, adds a great colour and sweet flavour that makes a good alternative to always relying on tinned tomatoes (every dish I cooked used to have tinned tomatoes in it!)
• If lacking in flavour, check that you are cooking the vegetables so that they are properly done, not falling apart, but not al dente This is especially important for the roots, at their flavour really comes out if cooked well. If the diced veg falls off a cooking knife, it is ready! If still lacking in flavour, either your taste-buds are wanting something more salty (which is often the case when moving from a more overly-flavoured diet to a Sattvic one), or you haven't found good spices.