Savory “Sooji” Squares — Energizing & Grounding

These Savory “Sooji” Squares are a hearty and flavorful dish and a great alternative for bread. It is simple to make when you are craving bread and need some nurturing food. It is perfect for a satisfying breakfast or as an accompaniment to a main meal. The combination of roasted semolina (sooji), fragrant spices, and nutritious vegetables like asparagus, carrots and mushrooms creates a wonderfully six-taste balanced dish. The addition of ghee, herbs, and crunchy cashews or peanuts makes it an energizing and grounding option for all doshas. 

This meal is a nourishing dish for Vata dosha types, especially during the cold winter season. Roasting semolina removes allergens, glutamine and other Kapha qualities which are associated with wheat. Kapha can eat this in moderation and can increase the number of spices. 

Ingredients

• 1 cup sooji (semolina or known as cream of wheat)
• 1/4 cup Ghee (clarified butter) or Oil (for a lighter version)
• 1/4 cup finely chopped onions
• 1/2 cup asparagus, chopped into small pieces
• 1/2 cup grated carrots 
• 1/2 cup mushrooms, sliced
• 1/4 cup fresh coriander (cilantro), chopped
• 1/4 cup fresh curry leaves (optional)
• 1/4 tsp cumin seeds
• 1/4 tsp mustard seeds
• 1/2 tsp turmeric powder
• 1/2 tsp ground coriander powder
• 1/2 tsp ground cumin powder
• 1/2 tsp ginger, grated or minced
• 1-2 green chilies, finely chopped (adjust based on spice preference)
• 1/4 tsp asafoetida (hing) (optional, but helps digestion)
• Salt to taste
• 3 cups water (or a combination of water and vegetable broth for more flavor)
• 1/4 cup cashews or peanuts (soak overnight if you have delicate digestion)
• 1/4 cup grated fresh coconut (optional, for added texture)
• Lemon juice (optional, for a tangy finish)

Method

1. Roasting the sooji:
   In a non-stick pan, heat 1/2 tbsp of ghee (or oil) on medium heat. Add the semolina (sooji) and roast it gently on medium/low heat, stirring constantly until it turns light golden brown and releases a nutty aroma. Set it aside in a bowl, once roasted.
2. Temper the spices:
   In the same pan, heat the remaining ghee or oil. Add mustard seeds first – let them pop (Make sure heat is high to allow popping). Turn down heat and add cumin seeds and allow it to sizzle. Then, add the chopped onions, green chilies, ginger and curry leaves. Sauté until the onions turn translucent and soft, about 2-3 minutes.
3. Cooking asparagus, carrots and mushrooms:
   Add the chopped asparagus first and sauté for at least a minute (on medium heat). Next add sliced mushrooms and shredded carrots to the pan. Cook for about 2-3 minutes, until they soften slightly but still retain their texture.
4. Cooking the spices:
   Stir in turmeric powder, ground coriander, ground cumin, ginger, and asafoetida (hing). Let the spices cook for few seconds, to release their aromatic oils. (and their medicine!)
5. Adding water:
   Pour in the water (or a combination of water and vegetable broth) and bring it to a gentle boil. Adjust the salt to taste.
6. Combining the sooji:
   Slowly add the roasted sooji into the boiling liquid while stirring continuously to avoid lumps. The mixture will begin to thicken. Stir frequently to ensure it cooks evenly. Make sure to have a lid handy because the sooji may pop out once the mixture starts boiling.
7. Finishing touches:
   Once the sooji mixture is thick and starts to pull away from the sides of the pan (about 4-6 minutes), add the chopped fresh coriander, grated coconut (optional), and roasted cashews or peanuts (optional). Mix well and cook for an additional 2-3 minutes to allow the flavors to meld together. (Leave some of the chopped coriander, grated coconut and nuts aside for garnishing)
8. Setting the sooji squares:
   Grease a square or rectangular pan with ghee or oil and pour the thickened sooji mixture into it. Press it down firmly and evenly to compact the mixture. Allow it to cool for 30-40 minutes.
9. Cutting into squares:
   Once the mixture has cooled and set, cut it into small squares or rectangles. Garnish with chopped coriander, shredded coconut or nuts in the end.

How to Serve

Serve warm or at room temperature. You can enjoy these savory Sooji squares with a side of the chutney (Check recipe in my previous blog: https://soniawellnesscoaching.com/coriander-mint-sunflower-seed-dip/). You can also squeeze a fresh lemon on top of these squares.

Health Benefits

1. Sooji (Semolina):
   A light but energy-boosting grain, easy to digest, and soothing for the digestive system. It helps balance Vata by providing warmth and grounding energy.
2. Ghee or Oil:
   Ghee is nourishing and lubricating, promoting healthy digestion and soothing the stomach lining. It balances Vata and Pitta doshas.
3. Asparagus:
   Asparagus is excellent for detoxifying and balancing Kapha and Pitta dosha due to its bitter and cooling nature. It also supports kidney and liver health.
4. Mushrooms:
   Mushrooms are grounding and rich in antioxidants, vitamins, and minerals. They support immune health and are particularly nourishing for Pitta doshas.
5. Cumin and Mustard Seeds:
   These spices stimulate the digestive fire (Agni), aid in digestion, and balance Kapha and Vata. Mustard seeds also have a heating effect, which is excellent for improving circulation and digestion.
6. Turmeric:
   Known for its anti-inflammatory properties, turmeric helps in detoxifying the body and soothing any digestive issues. It balances both Vata and Kapha doshas.
7. Coriander:
   Coriander is cooling and calming, beneficial for Pitta dosha, and it helps detoxify the body while improving digestion.
8. Peanuts or Cashews:
   These nuts provide healthy fats, protein, and a crunchy texture, contributing to satiety and nourishment, especially for Vata dosha.

Get ready to indulge in a delightful Ayurvedic dessert: Kheer! 🎉 This creamy, sweet rice pudding is made with fragrant basmati rice, a grain celebrated for its connection to abundance in Ayurveda. Unlike other rice varieties, basmati is an anti-inflammatory superstar that’s not highly processed, making it easier to digest and packed with energy to fuel your vitality.

But here’s a fun twist: while Kheer is traditionally enjoyed as a dessert, you can boost its nutritional value by pairing it with legumes and veggies for a wholesome savory anti-inflammatory treat! 😊

Basmati rice is also considered Sattvic, promoting clarity, harmony, and spiritual growth. This is why Kheer is a cherished offering during festivals and celebrations. In fact, even uncooked basmati rice plays a role in ceremonial rituals, symbolizing abundance and prosperity. So, whether you’re celebrating or just treating yourself, this Kheer is sure to bring joy and sweetness to your life!

Ingredients:

• 1 cup basmati rice (Vata and Pitta balancing)
• 4 cups whole milk (or almond milk for Pitta.)
• 1 cup water – add in small amounts if consistency is thick.
• 1/2 cup jaggery or maple syrup or panella (use less for Pitta)
• 1/4 cup mixed nuts soaked overnight (almonds, cashews, pistachios) – Avoid for Kapha types and less for Pitta types.
• 1/4 teaspoon cardamom powder (good for all doshas)
• A pinch of saffron (optional, soothing for Pitta) 
• A few tablespoons of raisins (sweetens and nourishes)
• Ghee (clarified butter) for frying nuts (good for Vata)

Instructions:

1. Preparation: Rinse and soak basmati rice for at least one hour. Soaking helps reduce glycemic index. You can soak it overnight too for anyone with a delicate digestion.
2. Cooking the Rice: In a heavy base pot, bring your chosen milk to a boil. Add the drained rice, reduce heat, and simmer, stirring occasionally until the rice is soft and the mixture thickens (25-35 minutes). The rice will become mushy and smooth consistency. Add water in small amounts as this is cooking, if mixture is too thick.
3. Soak the saffron: While rice is cooking, in a small bowl, add few tablespoons of water and put the saffron pieces into it to dissolve this.
4. Sweetening: Once cooked, add your chosen sugar, stirring until dissolved. Use less sweetener for Kapha types. 
5. Nuts and Raisins: Soaking this overnight is best for anyone who has delicate digestion. The skin of almonds is always removed before chopping them. Chop them up before the optional next step. In ghee, lightly roast mixed nuts and raisins. This adds warmth, beneficial for Vata and Kapha. Pitta types can use fewer nuts to avoid overheating. Kaphas can avoid all nuts completely.
6. Serving: Add cardamom powder and saffron if using. Serve warm or room temperature. (not chilled or cold)

Dosha Nuances:

• Vata: Use warm milk and add extra ghee. Include more nuts and dried fruits for nourishment.
• Pitta: Opt for almond milk during fall and winter season. 
• Kapha: Limit the quantity of kheer that you eat. Avoid nuts and use less ghee and consider using less sugar and/or sweeteners.

Significance

This Kheer symbolizes abundance and is perfect for Diwali, promoting balance and community while catering to individual doshic needs. Enjoy sharing this nourishing dish during the festival!