BULGUR WHEAT "MEATBALLS" WITH COCONUT GRAVY

4-6 servings, 1 hour chill time, 15-minute cook & assembly time

INGREDIENTS

• 1 tbsp ghee

• 1/2 fennel bulb, diced (option to substitute chopped celery)

• 2 green onion (optional), chopped

• 2 cups red apples, diced

• 3-4 carrots, diced

• 2 tsp dried thyme

• 1 tsp cumin, freshly ground

• 1 tsp fennel, freshly ground

• Dash cinnamon 

• 1/2 tbsp mustard 

• 3 tbsp soy sauce or tamari

• 3 1/2 cups cooked bulgur wheat 

• 1/2 cup breadcrumbs (regular or gluten-free)

• Optional fresh herbs - I used 1/4 cup each cilantro and dill 
  

Coconut gravy

• 2 tsp ghee

• 1/2 yellow tomato

• 1/2 13 oz can of coconut milk

• 1/2 tsp cumin, freshly ground

• Dash of cinnamon

• 1-2 tsp flour (gluten-free or spelt flour)

• Salt and pepper to taste

DIRECTIONS

1. Add ghee to a pan over medium heat. Add the fennel and green onion if using. Heat for 1-2 minutes until slightly tender and aromatic.

2. Add the apple and carrots. Sauté for an additional 2-3 minutes.

3. Add the spices - thyme, fennel, cumin, cinnamon. Add a splash of water to reduce slightly.

4. Add the mustard, soy sauce, and cooked bulgar wheat. Sauté together for 1-2 minutes. Add salt and pepper to taste.

5. Add everything to a bowl. Mix in the breadcrumbs and fresh herbs, adding more breadcrumbs if mixture is too loose. Chill in the fridge for at least 1 hour to firm the mixture and prevent the balls from falling apart while cooking.

6. While that is firming, make the gravy: Add ghee to a small pot over medium heat. Add the tomatoes, cumin, and cinnamon and stir. Stir in the coconut milk. Whisk in the flour and simmer for 1-2 minutes. Then, shut off the heat and add salt and pepper to taste.

7. To make the balls: form the mixture into balls - meatball size (or patties if you want burgers). Add ghee to a large saucepan over medium heat. Heat 3-6 minutes on each side before turning or until browned on each side (the mixture is already cooked, this part is just for browning).

8. Serve warm with the coconut gravy drizzled on top and a side of steamed greens!

#vata #pitta #kapha #fall

Notes

• These taste like fall...or Thanksgiving. A nice preview of what is to come in either late summer or early fall.

• Want burgers? Make these into patties instead of balls.

• The chill time is important for these to hold their shape - don't skip it. You can even chill some overnight, which is what I did.

• Bulgur wheat is a whole grain - not a refined grain such as other wheat products that lead to gluten sensitivities or gut issues in general. This makes it more digestible - but keep in mind that wheat in general is more pacifying for vatas and pittas - not so much kaphas. You can also use barley or spelt here, which are equally great grains. BUT, each of those has a long cooking time - bulgur takes 15 minutes to cook - thus, this is why they are used here. Kaphas would do well with using millet, quinoa, or barley (or a mix of these) for this recipe.

• Gluten-free? - easy, sub cooked quinoa for the bulgar wheat and use gluten-free breadcrumbs.