a taste of isha

A Taste of IshaRECIPES FOR THE PRANIC LIFESTYLE

Table of Contents 3 a taste of isha recipes for the pranic lifestyle

Introduction

I. Cooked Vegetables 7Cabbage Sabji, Sweet Basil Carrots, Cauliflower Masala, Chickpeas and Tomatoes, Cauliflower Stir Fry, Cooked Greens, Potato Masala, Vegetable Rice and Ginger, Vegetable Biryani, Vegetable Makhanwala, Vegetable Rice, Roasted Acorn or Butternut Squash Salad

II. Drinks 13Apple, Fennel, and Beet Juice, Breakfast Fruit Shake, Breakfast Smoothie, Fruit and Nut Smoothie, Hot Lemon or Lime and Honey, Ginger Lemon Tea, Minty Watermelon Juice, Pineapple Coconut Smoothie, Mulled Cider, Sukku Coffee and Jaggery

III. Grains, Cereals & Proteins 17Black Bean and Mango Salad, Brown Basmati Rice Salad, Dhal Rice, Split Green Gram with Vegetable, Lemon Poha, Lemon Rice, Sweet Poha, Vegetable Upma, Wild Rice Fruit Salad, Peas Pilaf, Banana Nut Porridge, Apple Porridge, Banana Coconut Porridge, Banana Date Porridge, Fruity Nut Porridge, Rice Porridge

IV. Relishes, Dressings & Spices 23Apple Relish, Coriander Chutney, Date & Raisin Relish, Honey Mustard Dressing, Citrus Dressing, Honey Lemon Dressing, No Garlic Pesto, Olive Cilantro Spread, Basil Tomato Dressing, Lemon & Olive Oil Dressing, Sesame Dressing, Sweet Orange Dressing, Chaat Masala, Garam Masala, Masala Seasoning, Isha Seasonings 1, Isha Seasonings 2

V. Soups 29Carrot Curry Soup, Cream of Asparagus Soup, Dhal with Spinach Soup, Fresh Beet Soup, Ginger Vegetable Lentil Soup, Hearty Lentil Stew, Lentil Soup, Green Gram Soup, Red Lentil Soup, Tomato Soup, Vegetable Broth, Cream of Carrot Soup

VI. Salads & Sprouts 35Beet and Apple Salad, Broccoli Salad, Cabbage Salad, Cucumber and Apple Salad, Carrot Apple Crunch Salad, Cucumber and Coconut Salad, Tropical Carrot Salad, Cucumber Ginger Salad, Easy Apple Salad, Green Poha Salad, Mango Fruit Salad, Spinach Salad, Red Beet Root Salad, Spinach and Beet Root Salad, Spinach Fruit Salad, Spinach Delight, Tomato and Cucumber Salad, Spiced Summer Fruit Salad, Tahini Salad, Tropical Carrot Salad, Carrot and Green Gram Salad, Green Gram and Tomato Salad, Sprouts and Spinach Salad, Sprouts and Poha Salad, Sprouted Lentil Salad, Sweet Green Gram

VII. Treats & Snacks 43Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews

Table of Contents

Table of Contents 3 a taste of isha recipes for the pranic lifestyle

Introduction

I. Cooked Vegetables 7Cabbage Sabji, Sweet Basil Carrots, Cauliflower Masala, Chickpeas and Tomatoes, Cauliflower Stir Fry, Cooked Greens, Potato Masala, Vegetable Rice and Ginger, Vegetable Biryani, Vegetable Makhanwala, Vegetable Rice, Roasted Acorn or Butternut Squash Salad

II. Drinks 13Apple, Fennel, and Beet Juice, Breakfast Fruit Shake, Breakfast Smoothie, Fruit and Nut Smoothie, Hot Lemon or Lime and Honey, Ginger Lemon Tea, Minty Watermelon Juice, Pineapple Coconut Smoothie, Mulled Cider, Sukku Coffee and Jaggery

III. Grains, Cereals & Proteins 17Black Bean and Mango Salad, Brown Basmati Rice Salad, Dhal Rice, Split Green Gram with Vegetable, Lemon Poha, Lemon Rice, Sweet Poha, Vegetable Upma, Wild Rice Fruit Salad, Peas Pilaf, Banana Nut Porridge, Apple Porridge, Banana Coconut Porridge, Banana Date Porridge, Fruity Nut Porridge, Rice Porridge

IV. Relishes, Dressings & Spices 23Apple Relish, Coriander Chutney, Date & Raisin Relish, Honey Mustard Dressing, Citrus Dressing, Honey Lemon Dressing, No Garlic Pesto, Olive Cilantro Spread, Basil Tomato Dressing, Lemon & Olive Oil Dressing, Sesame Dressing, Sweet Orange Dressing, Chaat Masala, Garam Masala, Masala Seasoning, Isha Seasonings 1, Isha Seasonings 2

V. Soups 29Carrot Curry Soup, Cream of Asparagus Soup, Dhal with Spinach Soup, Fresh Beet Soup, Ginger Vegetable Lentil Soup, Hearty Lentil Stew, Lentil Soup, Green Gram Soup, Red Lentil Soup, Tomato Soup, Vegetable Broth, Cream of Carrot Soup

VI. Salads & Sprouts 35Beet and Apple Salad, Broccoli Salad, Cabbage Salad, Cucumber and Apple Salad, Carrot Apple Crunch Salad, Cucumber and Coconut Salad, Tropical Carrot Salad, Cucumber Ginger Salad, Easy Apple Salad, Green Poha Salad, Mango Fruit Salad, Spinach Salad, Red Beet Root Salad, Spinach and Beet Root Salad, Spinach Fruit Salad, Spinach Delight, Tomato and Cucumber Salad, Spiced Summer Fruit Salad, Tahini Salad, Tropical Carrot Salad, Carrot and Green Gram Salad, Green Gram and Tomato Salad, Sprouts and Spinach Salad, Sprouts and Poha Salad, Sprouted Lentil Salad, Sweet Green Gram

VII. Treats & Snacks 43Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews

Table of Contents

recipes for the pranic lifestyle a taste of isha6 Cooked Vegetables Cooked Vegetables 7 a taste of isha recipes for the pranic lifestyle

Cooked Vegetables


Cooked Vegetables


Vegetable Biryani

1½ c long grain white Basmati or brown rice3-4 Tbsp olive oil1 tsp cumin seeds2-3 tomatoes, chopped1 inch piece of ginger, peeled and choppedhalf bunch fresh cilantro, washed, de-stemmed, and choppedsalt to taste¾ tsp turmeric powder½ tsp garam masala powder1 c fresh mixed vegetables (bell peppers, zucchini, green beans), choppedOPTIONAL ½ tsp coriander powder ½ tsp biryani masala powder ½ tsp cinnamon powder ¼ tsp cumin powder 2 Tbsp coconut milk handful cashews

Soak rice in water for 15 minutes then rinse three times and cook according to directions. Heat oil to medium high heat then add cumin seeds until they pop and start to darken. Add tomatoes and cook on medium heat for 2-3 minutes. Add ginger and all but 2 Tbsp cilantro.

When the mixture becomes pulpy, add salt to taste and turmeric powder. Stir well then add garam masala powder and any of the optional spices listed. If desired, add coconut milk after adding the spices. Add mixed vegetables and cook for 10-15 minutes on low to medium heat, stirring occasionally.

When vegetables are tender, add the cooked rice in small portions mixing gently to desired proportion of rice and vegetables. Garnish with cilantro and cashews. Yields 4-6 servings.

Vegetable Makhanwala

1-2 Tbsp olive oil1 tsp ginger, chopped1 large tomato, chopped½ Tbsp cumin powder1 c coconut milk1 whole cinnamon stick2 bay leaves5 whole cloves5 whole green cardamom pods1 Tbsp coriander powder1 tsp turmeric powder½ Tbsp paprika powder1 Tbsp garam masala4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), choppedfew sprigs fresh cilantro, chopped

Heat oil to medium high heat then add ginger, chopped tomato, cumin, and coconut milk to form the base. Add the whole and powdered spices and stir continuously. Add vegetables and simmer for 8-10 minutes. Before serving remove bay leaves, cardamom pods, and cinnamon stick. Serve over cooked rice. Garnish with chopped cilantro. (When making rice, add 3-4 cardamom pods and cloves to boiling water for added flavor.) Yields 4 servings.

Vegetable Rice

2 c Basmati rice2 Tbsp olive oil1 tsp cumin seeds½ tsp whole black pepper1 dry bay leaf½ tsp ground clovessalt to taste2 medium potatoes, peeled and cubed1 c green peas½ c carrots, diced½ c corn¼ c cashews (optional)

Soak rice in water for 15 minutes then rinse three times and cook according to directions.

Heat oil over medium high heat then add cumin seeds, black pepper, bay leaf, cloves, and salt. Once the spices begin to pop, add potatoes and vegetables and cook for 5-6 minutes. Mix in the cooked rice and continue cooking for 5 minutes. Remove bay leaf before serving. Add cashews if desired. Yields 4-6 servings.

Roasted Acorn or Butternut Squash Salad

1 (2-lb) acorn or butternut squash, seeded, peeled and cut in 1” chunks4 c spinach and/or arugulaMARINADE4 Tbsp olive oil1 Tbsp fresh thyme (3-4 sprigs or ½ tsp dried thyme)1 Tbsp fresh rosemary needles, chopped¼ tsp salt and pepper or to tasteDRESSING½ tsp dried mustard powder 2 Tbsp lemon juice2 Tbsp water2 Tbsp olive oil¼ tsp salt and pepper or to taste

Preheat oven to 400oF. Marinade squash for 10 minutes then transfer to baking sheet arranged in single layer. Roast 35-40 minutes, turning mixture once halfway, until squash is tender and golden brown around the edges, about 35-40 minutes. Blend dressing ingredients in advance then toss with salad greens and top with roasted squash. Yields 4 servings.


Vegetable Biryani

1½ c long grain white Basmati or brown rice3-4 Tbsp olive oil1 tsp cumin seeds2-3 tomatoes, chopped1 inch piece of ginger, peeled and choppedhalf bunch fresh cilantro, washed, de-stemmed, and choppedsalt to taste¾ tsp turmeric powder½ tsp garam masala powder1 c fresh mixed vegetables (bell peppers, zucchini, green beans), choppedOPTIONAL ½ tsp coriander powder ½ tsp biryani masala powder ½ tsp cinnamon powder ¼ tsp cumin powder 2 Tbsp coconut milk handful cashews

Soak rice in water for 15 minutes then rinse three times and cook according to directions. Heat oil to medium high heat then add cumin seeds until they pop and start to darken. Add tomatoes and cook on medium heat for 2-3 minutes. Add ginger and all but 2 Tbsp cilantro.

When the mixture becomes pulpy, add salt to taste and turmeric powder. Stir well then add garam masala powder and any of the optional spices listed. If desired, add coconut milk after adding the spices. Add mixed vegetables and cook for 10-15 minutes on low to medium heat, stirring occasionally.

When vegetables are tender, add the cooked rice in small portions mixing gently to desired proportion of rice and vegetables. Garnish with cilantro and cashews. Yields 4-6 servings.

Vegetable Makhanwala

1-2 Tbsp olive oil1 tsp ginger, chopped1 large tomato, chopped½ Tbsp cumin powder1 c coconut milk1 whole cinnamon stick2 bay leaves5 whole cloves5 whole green cardamom pods1 Tbsp coriander powder1 tsp turmeric powder½ Tbsp paprika powder1 Tbsp garam masala4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), choppedfew sprigs fresh cilantro, chopped

Heat oil to medium high heat then add ginger, chopped tomato, cumin, and coconut milk to form the base. Add the whole and powdered spices and stir continuously. Add vegetables and simmer for 8-10 minutes. Before serving remove bay leaves, cardamom pods, and cinnamon stick. Serve over cooked rice. Garnish with chopped cilantro. (When making rice, add 3-4 cardamom pods and cloves to boiling water for added flavor.) Yields 4 servings.

Vegetable Rice

2 c Basmati rice2 Tbsp olive oil1 tsp cumin seeds½ tsp whole black pepper1 dry bay leaf½ tsp ground clovessalt to taste2 medium potatoes, peeled and cubed1 c green peas½ c carrots, diced½ c corn¼ c cashews (optional)

Soak rice in water for 15 minutes then rinse three times and cook according to directions.

Heat oil over medium high heat then add cumin seeds, black pepper, bay leaf, cloves, and salt. Once the spices begin to pop, add potatoes and vegetables and cook for 5-6 minutes. Mix in the cooked rice and continue cooking for 5 minutes. Remove bay leaf before serving. Add cashews if desired. Yields 4-6 servings.

Roasted Acorn or Butternut Squash Salad

1 (2-lb) acorn or butternut squash, seeded, peeled and cut in 1” chunks4 c spinach and/or arugulaMARINADE4 Tbsp olive oil1 Tbsp fresh thyme (3-4 sprigs or ½ tsp dried thyme)1 Tbsp fresh rosemary needles, chopped¼ tsp salt and pepper or to tasteDRESSING½ tsp dried mustard powder 2 Tbsp lemon juice2 Tbsp water2 Tbsp olive oil¼ tsp salt and pepper or to taste

Preheat oven to 400oF. Marinade squash for 10 minutes then transfer to baking sheet arranged in single layer. Roast 35-40 minutes, turning mixture once halfway, until squash is tender and golden brown around the edges, about 35-40 minutes. Blend dressing ingredients in advance then toss with salad greens and top with roasted squash. Yields 4 servings.

recipes for the pranic lifestyle a taste of isha16 Grains, Cereals & Proteins Grains, Cereals & Proteins 17 a taste of isha recipes for the pranic lifestyle

Grains, Cereals & Proteins


Grains, Cereals & Proteins


Banana Coconut Porridge

5 bananashoney to taste1½ c grated coconut½ c roasted peanuts

Puree all ingredients. Yields 2-4 servings.

Banana Nut Porridge

2 bananas2-3 c soaked raw peanuts or other nuts, such as walnuts or cashewsfreshly ground cardamom to tastehoney to tastewater as needed

Puree bananas and nuts in 1:2 ratio. Season with cardamom and honey. Add water to desired consistency. Yields 2-4 servings.

Peas Pilaf

1 c uncooked rice2 Tbsp butter or olive oil¼ c raw cashews ½ tsp cumin seeds2 pods cardamom1 inch piece of cinnamon stick2 cloves6 whole black peppercorns 2 bay leaves¼ c raisins ½ c peassalt to taste 2 c water

Soak rice in water for 15 minutes then rinse three times and set aside. Heat butter or olive oil over low heat then add cashews stirring frequently until they turn golden brown, remove cashews, raise heat to medium adding cumin seeds, cardamom, cinnamon, cloves, black pepper, bay leaves and raisins and cook for about 10 seconds then add soaked rice, peas and salt, stir while cooking for about 1 minute. Pour water into the rice mixture and bring to a boil on medium high heat. Reduce heat to low and simmer 10-15 minutes until rice is fluffy. Remove whole spices and garnish with cashews. Yields 4-6 servings.Wild Rice Fruit Salad

1 c cooked long grain rice1 c cooked wild rice1 c golden raisins or other dried fruit½ c raw almond sliversDRESSING¼ c olive oil¼ c lemon juicesalt to taste1 tsp fresh ginger, grated

Prepare rice, cool to room temperature and stir in raisins. Blend dressing and toss lightly with rice mixture, garnish with almond slivers. Chill until served. Yields 4 servings.

Vegetable Upma

3 Tbsp olive oil1 tsp channa dhal (or other lentil, such as red or brown lentils)1 tsp mustard seeds2 carrots, chopped2-3 c tomatoes, chopped1½ c watersalt to taste2 stalks fresh curry leaves, chop leaves only1 c cream of wheat ¼ bunch fresh cilantro, chopped

Heat oil to medium high heat then add channa dhal and mustard seeds until they pop. Reduce heat to medium, add vegetables and cook 6 minutes stirring occasionally. Add water, salt, and curry leaves, bring water to a boil. Slowly stir in cream of wheat , and cook for 8 minutes, stirring occasionally. Garnish with cilantro. Yields 4-6 servings.

Apple Porridge

1-2 cored apples½ c coconut, grated1/3 -½ c water½ c soaked almonds (peeled) or other nuts3-5 dates1-2 Tbsp honey to tastedash of vanilladash of cinnamon

Blend all ingredients well. Add more water if necessary. Can add additional coconut or any crushed nuts as garnish. Yields 1-2 servings.

Fruity Nut Porridge

2 bananas or 2 apples or 1 mango or any combination you like½ c coconut, grated ½ c soaked raw peanuts ¼ c waterhoney to taste

Puree adding water as needed for desired consistency. Yields 1 serving

Rice Porridge

6 c water2 carrots, diced½ c green beans, diced1 c cracked rice1/3 c soaked raw peanuts salt and pepper to taste

Boil water, add carrots and green beans, slowly stir in rice, reduce heat, and cook 5-10 minutes, stirring constantly. Add soaked peanuts then season with salt and pepper. If thickens on sitting, add boiling water and stir well. Yields 4 servings.

Banana Date Porridge

6 bananas½ c coconut, grated3 Tbsp honey¼ c water½ c soaked raw peanuts 3-5 dates, pitted and chopped

Puree, adding water as needed for desired consistency. Yields 2-4 servings.


Banana Coconut Porridge

5 bananashoney to taste1½ c grated coconut½ c roasted peanuts

Puree all ingredients. Yields 2-4 servings.

Banana Nut Porridge

2 bananas2-3 c soaked raw peanuts or other nuts, such as walnuts or cashewsfreshly ground cardamom to tastehoney to tastewater as needed

Puree bananas and nuts in 1:2 ratio. Season with cardamom and honey. Add water to desired consistency. Yields 2-4 servings.

Peas Pilaf

1 c uncooked rice2 Tbsp butter or olive oil¼ c raw cashews ½ tsp cumin seeds2 pods cardamom1 inch piece of cinnamon stick2 cloves6 whole black peppercorns 2 bay leaves¼ c raisins ½ c peassalt to taste 2 c water

Soak rice in water for 15 minutes then rinse three times and set aside. Heat butter or olive oil over low heat then add cashews stirring frequently until they turn golden brown, remove cashews, raise heat to medium adding cumin seeds, cardamom, cinnamon, cloves, black pepper, bay leaves and raisins and cook for about 10 seconds then add soaked rice, peas and salt, stir while cooking for about 1 minute. Pour water into the rice mixture and bring to a boil on medium high heat. Reduce heat to low and simmer 10-15 minutes until rice is fluffy. Remove whole spices and garnish with cashews. Yields 4-6 servings.Wild Rice Fruit Salad

1 c cooked long grain rice1 c cooked wild rice1 c golden raisins or other dried fruit½ c raw almond sliversDRESSING¼ c olive oil¼ c lemon juicesalt to taste1 tsp fresh ginger, grated

Prepare rice, cool to room temperature and stir in raisins. Blend dressing and toss lightly with rice mixture, garnish with almond slivers. Chill until served. Yields 4 servings.

Vegetable Upma

3 Tbsp olive oil1 tsp channa dhal (or other lentil, such as red or brown lentils)1 tsp mustard seeds2 carrots, chopped2-3 c tomatoes, chopped1½ c watersalt to taste2 stalks fresh curry leaves, chop leaves only1 c cream of wheat ¼ bunch fresh cilantro, chopped

Heat oil to medium high heat then add channa dhal and mustard seeds until they pop. Reduce heat to medium, add vegetables and cook 6 minutes stirring occasionally. Add water, salt, and curry leaves, bring water to a boil. Slowly stir in cream of wheat , and cook for 8 minutes, stirring occasionally. Garnish with cilantro. Yields 4-6 servings.

Apple Porridge

1-2 cored apples½ c coconut, grated1/3 -½ c water½ c soaked almonds (peeled) or other nuts3-5 dates1-2 Tbsp honey to tastedash of vanilladash of cinnamon

Blend all ingredients well. Add more water if necessary. Can add additional coconut or any crushed nuts as garnish. Yields 1-2 servings.

Fruity Nut Porridge

2 bananas or 2 apples or 1 mango or any combination you like½ c coconut, grated ½ c soaked raw peanuts ¼ c waterhoney to taste

Puree adding water as needed for desired consistency. Yields 1 serving

Rice Porridge

6 c water2 carrots, diced½ c green beans, diced1 c cracked rice1/3 c soaked raw peanuts salt and pepper to taste

Boil water, add carrots and green beans, slowly stir in rice, reduce heat, and cook 5-10 minutes, stirring constantly. Add soaked peanuts then season with salt and pepper. If thickens on sitting, add boiling water and stir well. Yields 4 servings.

Banana Date Porridge

6 bananas½ c coconut, grated3 Tbsp honey¼ c water½ c soaked raw peanuts 3-5 dates, pitted and chopped

Puree, adding water as needed for desired consistency. Yields 2-4 servings.

recipes for the pranic lifestyle a taste of isha28 Soups Soups 29 a taste of isha recipes for the pranic lifestyle

Soups


Soups


Soups

Carrot Curry Soup

2 pounds carrots, peeled and cut in ¼ inch slices2 red bell peppers, diced in large pieces1 Tbsp olive oil2 Tbsp curry powder1 Tbsp fresh ginger, minced4 c vegetable stock4 c waterwhite pepper to taste1 sprig fresh mint leaves, removed from stem

Heat oil to medium heat then add carrots and bell pepper and sauté 5 minutes until peppers are tender, add curry and ginger, cover and let simmer for 2 minutes. Meanwhile, heat vegetable stock and water in a soup pot. Add sautéed vegetables. Bring to a boil; reduce heat. Simmer, covered, 40-45 minutes. Cool slightly then puree and return to heat, seasoning with pepper. Garnish individual servings. with mint leaves. Variation: Substitute pumpkin for the carrots and add a little nutmeg and cinnamon. Yields 6-8 servings.

Cream of Asparagus Soup

1½ pounds asparagus, chop stalks and set tips aside6 Tbsp butter6 Tbsp arrowroot or corn starch2 c vegetable broth2-3 c coconut milk1 tsp saltblack or white pepper to taste

Heat butter to medium-high heat, then add chopped asparagus stalks and cook for 8-10 minutes until tender. Sprinkle cooked asparagus mixture with arrowroot or corn starch and continue to stir over low heat for 5-8 minutes. Slowly add broth, stirring frequently until thickened. Cool slightly. Puree mixture then return to low heat adding asparagus tips, milk, salt, and pepper. Heat gently, adding water if needed for desired consistency. Do not boil. Yields 6-8 servings.

Dhal with Spinach

¾ c uncooked green gram3 c water 4 tsp cooking oil1 tsp cumin seeds1 c spinach, chopped 2 tsp amchur powder (dry mango powder)1 tomato, chopped ½ tsp turmeric powder2 tsp fresh ginger, gratedsalt to taste

Cook green gram in 3 cups of water for 15 minutes. Heat oil to medium high heat then add cumin seeds and fry for 2 minutes, remove from oil. To oil add spinach, amchur powder, tomato, turmeric powder, ginger, and salt. Sauté over medium heat for five minutes. Add green gram, increase heat to high, and allow mixture to boil for 5 minutes. Serve hot with roti. Yields 4 servings.

Fresh Beet Soup

1 pound beets1 c (approximately) reserved beet cooking water1 c coconut milk1 Tbsp lemon juicesalt and pepper to taste1 tsp fresh dill

Scrub beets and place in a medium-sized pot with water and cover. Cook until fork tender and allow to cool in water. Set aside 1 c of the water from the cooked beets. Once the beets have cooled, they are easy to peel. Chop roughly then puree until smooth adding reserved cooking water as needed. Return to low heat for 5 minutes, adding coconut milk, lemon juice, salt, pepper, and dill. May be served at room temperature or chilled. Yields 2-3 servings.

Ginger Vegetable Lentil Soup

10-12 c water (amount needed to cover all the vegetables)1 pound carrots, sliced ½ bunch celery, chopped1-2 green bell peppers, chopped3 vine-ripened tomatoes, chopped1½ c red lentils, soaked and rinsed (do not use green or brown lentils)1 bunch fresh cilantro, de-stemmed and chopped4-5 Tbsp fresh ginger, grated4 bay leaves2 tsp dried oregano2½ tsp dill weed2 tsp saltground black pepper to taste

Fill a very large stockpot/soup pot with about 10-12 cups water and bring to a boil. Add prepared vegetables, lentils, and seasonings. Allow the soup to boil for a few minutes and then simmer for about 40 minutes until the vegetables are tender but still a little firm and the lentils are cooked. The soup should be very gingery and a little peppery so it has a bit of a bite to it. Adjust the seasonings to taste. Remove bay leaves before serving. Yields 8-10 servings.

Hearty Lentil Stew

1 large bell pepper, chopped3 stalks celery, chopped2 medium carrots, chopped1 c parsley, chopped1 Tbsp dried oregano2 Tbsp olive oil1 Tbsp curry powder1 tsp cumin powder1 tsp ground anise seed1 tsp black pepper1 quart water½ pound dried lentils (optional can be soaked in advance)2 medium potatoes, cut in chunks2 whole bay leavessalt to taste

Saute peppers, celery, carrots, parsley, and oregano in oil in stew pot for 10 minutes on medium-high. Stir in curry, cumin, anise, black pepper and sauté for an additional 5 minutes. Add 1 quart of water and dried lentils with potatoes and bay leaves. Cover and cook for 45 minutes on medium heat (just under boil). Add salt to taste. Remove bay leaves before serving. Yields 8-10 servings.


Soups

Carrot Curry Soup

2 pounds carrots, peeled and cut in ¼ inch slices2 red bell peppers, diced in large pieces1 Tbsp olive oil2 Tbsp curry powder1 Tbsp fresh ginger, minced4 c vegetable stock4 c waterwhite pepper to taste1 sprig fresh mint leaves, removed from stem

Heat oil to medium heat then add carrots and bell pepper and sauté 5 minutes until peppers are tender, add curry and ginger, cover and let simmer for 2 minutes. Meanwhile, heat vegetable stock and water in a soup pot. Add sautéed vegetables. Bring to a boil; reduce heat. Simmer, covered, 40-45 minutes. Cool slightly then puree and return to heat, seasoning with pepper. Garnish individual servings. with mint leaves. Variation: Substitute pumpkin for the carrots and add a little nutmeg and cinnamon. Yields 6-8 servings.

Cream of Asparagus Soup

1½ pounds asparagus, chop stalks and set tips aside6 Tbsp butter6 Tbsp arrowroot or corn starch2 c vegetable broth2-3 c coconut milk1 tsp saltblack or white pepper to taste

Heat butter to medium-high heat, then add chopped asparagus stalks and cook for 8-10 minutes until tender. Sprinkle cooked asparagus mixture with arrowroot or corn starch and continue to stir over low heat for 5-8 minutes. Slowly add broth, stirring frequently until thickened. Cool slightly. Puree mixture then return to low heat adding asparagus tips, milk, salt, and pepper. Heat gently, adding water if needed for desired consistency. Do not boil. Yields 6-8 servings.

Dhal with Spinach

¾ c uncooked green gram3 c water 4 tsp cooking oil1 tsp cumin seeds1 c spinach, chopped 2 tsp amchur powder (dry mango powder)1 tomato, chopped ½ tsp turmeric powder2 tsp fresh ginger, gratedsalt to taste

Cook green gram in 3 cups of water for 15 minutes. Heat oil to medium high heat then add cumin seeds and fry for 2 minutes, remove from oil. To oil add spinach, amchur powder, tomato, turmeric powder, ginger, and salt. Sauté over medium heat for five minutes. Add green gram, increase heat to high, and allow mixture to boil for 5 minutes. Serve hot with roti. Yields 4 servings.

Fresh Beet Soup

1 pound beets1 c (approximately) reserved beet cooking water1 c coconut milk1 Tbsp lemon juicesalt and pepper to taste1 tsp fresh dill

Scrub beets and place in a medium-sized pot with water and cover. Cook until fork tender and allow to cool in water. Set aside 1 c of the water from the cooked beets. Once the beets have cooled, they are easy to peel. Chop roughly then puree until smooth adding reserved cooking water as needed. Return to low heat for 5 minutes, adding coconut milk, lemon juice, salt, pepper, and dill. May be served at room temperature or chilled. Yields 2-3 servings.

Ginger Vegetable Lentil Soup

10-12 c water (amount needed to cover all the vegetables)1 pound carrots, sliced ½ bunch celery, chopped1-2 green bell peppers, chopped3 vine-ripened tomatoes, chopped1½ c red lentils, soaked and rinsed (do not use green or brown lentils)1 bunch fresh cilantro, de-stemmed and chopped4-5 Tbsp fresh ginger, grated4 bay leaves2 tsp dried oregano2½ tsp dill weed2 tsp saltground black pepper to taste

Fill a very large stockpot/soup pot with about 10-12 cups water and bring to a boil. Add prepared vegetables, lentils, and seasonings. Allow the soup to boil for a few minutes and then simmer for about 40 minutes until the vegetables are tender but still a little firm and the lentils are cooked. The soup should be very gingery and a little peppery so it has a bit of a bite to it. Adjust the seasonings to taste. Remove bay leaves before serving. Yields 8-10 servings.

Hearty Lentil Stew

1 large bell pepper, chopped3 stalks celery, chopped2 medium carrots, chopped1 c parsley, chopped1 Tbsp dried oregano2 Tbsp olive oil1 Tbsp curry powder1 tsp cumin powder1 tsp ground anise seed1 tsp black pepper1 quart water½ pound dried lentils (optional can be soaked in advance)2 medium potatoes, cut in chunks2 whole bay leavessalt to taste

Saute peppers, celery, carrots, parsley, and oregano in oil in stew pot for 10 minutes on medium-high. Stir in curry, cumin, anise, black pepper and sauté for an additional 5 minutes. Add 1 quart of water and dried lentils with potatoes and bay leaves. Cover and cook for 45 minutes on medium heat (just under boil). Add salt to taste. Remove bay leaves before serving. Yields 8-10 servings.

Date post:	10-Nov-2014
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