In this series, we spotlight the boundless potential of a single ingredient.
Los Angeles-based chef, nutritionist, and co-founder of Honey Hi, Kacie Carter, crafted a recipe around garlic. The hero ingredient is the ultimate immune-boosting food and rich in allicin, which is one of the plant kingdom’s strongest natural antivirals.
Chef: Kacie Carter
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Beauty mantra: Sunscreen! And make sure you are eating food that loves you back.
MASALA CHICKPEA & LENTIL STEW
The hero ingredient is garlic, though this stew also has lots of turmeric, fresh ginger, and nourishing spices. It’s the perfect thing to eat if you’re sick, run-down, or just getting through the winter.
My Masala Chickpea & Lentil Stew recipe is based on South Indian flavors, one of my favorite cookbooks in the world, My Bombay Kitchen by Niloufer Ichaporia King, which has an amazing Dahl recipe that inspired this dish. If you don’t want to make the masala spice blend from scratch, you can use an Indian masala spice from the store or a curry powder.
Makes a big batch, enough to freeze!
2 large red onions, finely chopped
4 tbsp coconut oil
2 tbsp ginger-garlic paste
1 tbsp masala spice (see recipe below)
1/2 tsp Kashmiri chili powder
2 c chickpeas, soaked overnight with kombu and splash of apple cider vinegar, drained
2 red onions, finely chopped
6 green chilies, slit to stem and de-seeded
16 oz tomatoes, chopped
1 tsp turmeric
20 curry leaves, wrapped in cheesecloth and tied to string outside pot
6 c water
1 c coconut milk
2 c dry red lentils
6 oz pumpkin puree
salt to taste
Sauté the first half of onions until browned. Add ginger-garlic paste, masala spices, and cayenne. Add a splash of water if it starts to stick. Once fully cooked and incorporated, add the soaked chickpeas, turmeric, water, tomatoes, chilies, and Kashmiri chili powder. Let everything simmer for 1 hour.
Once chickpeas are cooked al dente, add the lentils, kabocha and coconut milk. Let cook another 30 minutes or until lentils are fully cooked. Remove from heat, cool, and store.
MASALA SPICE BLEND
1/4 c coriander seeds
2 tbsp cumin seeds
1 cinnamon stick
1 tsp whole cloves
2 tsp black peppercorns
1 tsp cardamom pods whole, seeds removed
1 tsp fenugreek
1 tsp ajwain seeds
3 whole star anise
1 tbsp mustard seeds
1 tsp nutmeg
Toast all spices together except the nutmeg; allow to cool and grind in spice grinder with nutmeg. Store.
MINT CILANTRO CHUTNEY
1 c cilantro
1/4 c mint leaves
1/4 tsp cumin seeds, toasted and ground to powder
1/2 jalapeño chile, finely diced
2 cloves garlic, pureed
1 tsp salt
juice of 1 lime
olive oil, enough to make liquidy
Finely chop mint and cilantro. Mix with rest of ingredients and season to taste.