A Taste of Isha

RECIPES FOR THE PRANIC LIFESTYLE

Table of Contents 3 a taste of isha recipes for the pranic lifestyle
Introduction
I. Cooked Vegetables 7
Cabbage 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 13
Apple, 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 17
Black 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 23
Apple 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 29
Carrot 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 35
Beet 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 43
Date 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 7
Cabbage 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 13
Apple, 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 17
Black 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 23
Apple 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 29
Carrot 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 35
Beet 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 43
Date Nut Balls, Ginger Hummus, Roasted Nuts, Soaked Nuts, Spicy Roasted Cashews
Table of Contents
recipes for the pranic lifestyle a taste of isha 6 Cooked Vegetables Cooked Vegetables 7 a taste of isha recipes for the pranic lifestyle
Cooked Vegetables
recipes for the pranic lifestyle a taste of isha 6 Cooked Vegetables Cooked Vegetables 7 a taste of isha recipes for the pranic lifestyle
Cooked Vegetables
recipes for the pranic lifestyle a taste of isha 10 Cooked Vegetables Cooked Vegetables 11 a taste of isha recipes for the pranic lifestyle
Vegetable Biryani
1 c long grain white Basmati or brown rice
3-4 Tbsp olive oil
1 tsp cumin seeds
2-3 tomatoes, chopped
1 inch piece of ginger, peeled and chopped
half bunch fresh cilantro, washed, de-stemmed, and chopped
salt to taste
tsp turmeric powder
tsp garam masala powder
1 c fresh mixed vegetables (bell peppers, zucchini, green beans), chopped
OPTIONAL
tsp coriander powder
tsp biryani masala powder
tsp cinnamon powder
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 oil
1 tsp ginger, chopped
1 large tomato, chopped
Tbsp cumin powder
1 c coconut milk
1 whole cinnamon stick
2 bay leaves
5 whole cloves
5 whole green cardamom pods
1 Tbsp coriander powder
1 tsp turmeric powder
Tbsp paprika powder
1 Tbsp garam masala
4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), chopped
few 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 rice
2 Tbsp olive oil
1 tsp cumin seeds
tsp whole black pepper
1 dry bay leaf
tsp ground cloves
salt to taste
2 medium potatoes, peeled and cubed
1 c green peas
c carrots, diced
c corn
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 chunks
4 c spinach and/or arugula
MARINADE
4 Tbsp olive oil
1 Tbsp fresh thyme (3-4 sprigs or tsp dried thyme)
1 Tbsp fresh rosemary needles, chopped
tsp salt and pepper or to taste
DRESSING
tsp dried mustard powder
2 Tbsp lemon juice
2 Tbsp water
2 Tbsp olive oil
tsp salt and pepper or to taste
Preheat oven to 400
o
F. 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 isha 10 Cooked Vegetables Cooked Vegetables 11 a taste of isha recipes for the pranic lifestyle
Vegetable Biryani
1 c long grain white Basmati or brown rice
3-4 Tbsp olive oil
1 tsp cumin seeds
2-3 tomatoes, chopped
1 inch piece of ginger, peeled and chopped
half bunch fresh cilantro, washed, de-stemmed, and chopped
salt to taste
tsp turmeric powder
tsp garam masala powder
1 c fresh mixed vegetables (bell peppers, zucchini, green beans), chopped
OPTIONAL
tsp coriander powder
tsp biryani masala powder
tsp cinnamon powder
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 oil
1 tsp ginger, chopped
1 large tomato, chopped
Tbsp cumin powder
1 c coconut milk
1 whole cinnamon stick
2 bay leaves
5 whole cloves
5 whole green cardamom pods
1 Tbsp coriander powder
1 tsp turmeric powder
Tbsp paprika powder
1 Tbsp garam masala
4 c fresh vegetables (zucchini, cauliflower, carrots, etc.), chopped
few 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 rice
2 Tbsp olive oil
1 tsp cumin seeds
tsp whole black pepper
1 dry bay leaf
tsp ground cloves
salt to taste
2 medium potatoes, peeled and cubed
1 c green peas
c carrots, diced
c corn
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 chunks
4 c spinach and/or arugula
MARINADE
4 Tbsp olive oil
1 Tbsp fresh thyme (3-4 sprigs or tsp dried thyme)
1 Tbsp fresh rosemary needles, chopped
tsp salt and pepper or to taste
DRESSING
tsp dried mustard powder
2 Tbsp lemon juice
2 Tbsp water
2 Tbsp olive oil
tsp salt and pepper or to taste
Preheat oven to 400
o
F. 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.
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Grains, Cereals & Proteins
recipes for the pranic lifestyle a taste of isha 16 Grains, Cereals & Proteins Grains, Cereals & Proteins 17 a taste of isha recipes for the pranic lifestyle
Grains, Cereals & Proteins
recipes for the pranic lifestyle a taste of isha 20 Grains, Cereals & Proteins Grains, Cereals & Proteins 21 a taste of isha recipes for the pranic lifestyle
Banana Coconut Porridge
5 bananas
honey to taste
1 c grated coconut
c roasted peanuts
Puree all ingredients. Yields 2-4 servings.
Banana Nut Porridge
2 bananas
2-3 c soaked raw peanuts or other nuts, such as walnuts or cashews
freshly ground cardamom to taste
honey to taste
water 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 rice
2 Tbsp butter or olive oil
c raw cashews
tsp cumin seeds
2 pods cardamom
1 inch piece of cinnamon stick
2 cloves
6 whole black peppercorns
2 bay leaves
c raisins
c peas
salt 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 rice
1 c cooked wild rice
1 c golden raisins or other dried fruit
c raw almond slivers
DRESSING
c olive oil
c lemon juice
salt to taste
1 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 oil
1 tsp channa dhal (or other lentil, such as red or brown lentils)
1 tsp mustard seeds
2 carrots, chopped
2-3 c tomatoes, chopped
1 c water
salt to taste
2 stalks fresh curry leaves, chop leaves only
1 c cream of wheat
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 apples
c coconut, grated
1
/3 - c water
c soaked almonds (peeled) or other nuts
3-5 dates
1-2 Tbsp honey to taste
dash of vanilla
dash 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 like
c coconut, grated
c soaked raw peanuts
c water
honey to taste
Puree adding water as needed for desired consistency.
Yields 1 serving
Rice Porridge
6 c water
2 carrots, diced
c green beans, diced
1 c cracked rice
1/3 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 bananas
c coconut, grated
3 Tbsp honey
c water
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 isha 20 Grains, Cereals & Proteins Grains, Cereals & Proteins 21 a taste of isha recipes for the pranic lifestyle
Banana Coconut Porridge
5 bananas
honey to taste
1 c grated coconut
c roasted peanuts
Puree all ingredients. Yields 2-4 servings.
Banana Nut Porridge
2 bananas
2-3 c soaked raw peanuts or other nuts, such as walnuts or cashews
freshly ground cardamom to taste
honey to taste
water 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 rice
2 Tbsp butter or olive oil
c raw cashews
tsp cumin seeds
2 pods cardamom
1 inch piece of cinnamon stick
2 cloves
6 whole black peppercorns
2 bay leaves
c raisins
c peas
salt 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 rice
1 c cooked wild rice
1 c golden raisins or other dried fruit
c raw almond slivers
DRESSING
c olive oil
c lemon juice
salt to taste
1 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 oil
1 tsp channa dhal (or other lentil, such as red or brown lentils)
1 tsp mustard seeds
2 carrots, chopped
2-3 c tomatoes, chopped
1 c water
salt to taste
2 stalks fresh curry leaves, chop leaves only
1 c cream of wheat
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 apples
c coconut, grated
1
/3 - c water
c soaked almonds (peeled) or other nuts
3-5 dates
1-2 Tbsp honey to taste
dash of vanilla
dash 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 like
c coconut, grated
c soaked raw peanuts
c water
honey to taste
Puree adding water as needed for desired consistency.
Yields 1 serving
Rice Porridge
6 c water
2 carrots, diced
c green beans, diced
1 c cracked rice
1/3 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 bananas
c coconut, grated
3 Tbsp honey
c water
c soaked raw peanuts
3-5 dates, pitted and chopped
Puree, adding water as needed for desired
consistency. Yields 2-4 servings.
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Soups
recipes for the pranic lifestyle a taste of isha 28 Soups Soups 29 a taste of isha recipes for the pranic lifestyle
Soups
recipes for the pranic lifestyle a taste of isha 30 Soups Soups 31 a taste of isha recipes for the pranic lifestyle
Soups
Carrot Curry Soup
2 pounds carrots, peeled and cut in inch slices
2 red bell peppers, diced in large pieces
1 Tbsp olive oil
2 Tbsp curry powder
1 Tbsp fresh ginger, minced
4 c vegetable stock
4 c water
white pepper to taste
1 sprig fresh mint leaves, removed from stem
Heat oil to medium heat then add carrots and bell pepper
and saut 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 sauted
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
1 pounds asparagus, chop stalks and set tips aside
6 Tbsp butter
6 Tbsp arrowroot or corn starch
2 c vegetable broth
2-3 c coconut milk
1 tsp salt
black 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
c uncooked green gram
3 c water
4 tsp cooking oil
1 tsp cumin seeds
1 c spinach, chopped
2 tsp amchur powder (dry mango powder)
1 tomato, chopped
tsp turmeric powder
2 tsp fresh ginger, grated
salt 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. Saut 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 beets
1 c (approximately) reserved beet cooking water
1 c coconut milk
1 Tbsp lemon juice
salt and pepper to taste
1 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
bunch celery, chopped
1-2 green bell peppers, chopped
3 vine-ripened tomatoes, chopped
1 c red lentils, soaked and rinsed (do not use green or brown lentils)
1 bunch fresh cilantro, de-stemmed and chopped
4-5 Tbsp fresh ginger, grated
4 bay leaves
2 tsp dried oregano
2 tsp dill weed
2 tsp salt
ground 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, chopped
3 stalks celery, chopped
2 medium carrots, chopped
1 c parsley, chopped
1 Tbsp dried oregano
2 Tbsp olive oil
1 Tbsp curry powder
1 tsp cumin powder
1 tsp ground anise seed
1 tsp black pepper
1 quart water
pound dried lentils (optional can be soaked in advance)
2 medium potatoes, cut in chunks
2 whole bay leaves
salt 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 saut 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.
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Soups
Carrot Curry Soup
2 pounds carrots, peeled and cut in inch slices
2 red bell peppers, diced in large pieces
1 Tbsp olive oil
2 Tbsp curry powder
1 Tbsp fresh ginger, minced
4 c vegetable stock
4 c water
white pepper to taste
1 sprig fresh mint leaves, removed from stem
Heat oil to medium heat then add carrots and bell pepper
and saut 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 sauted
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
1 pounds asparagus, chop stalks and set tips aside
6 Tbsp butter
6 Tbsp arrowroot or corn starch
2 c vegetable broth
2-3 c coconut milk
1 tsp salt
black 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
c uncooked green gram
3 c water
4 tsp cooking oil
1 tsp cumin seeds
1 c spinach, chopped
2 tsp amchur powder (dry mango powder)
1 tomato, chopped
tsp turmeric powder
2 tsp fresh ginger, grated
salt 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. Saut 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 beets
1 c (approximately) reserved beet cooking water
1 c coconut milk
1 Tbsp lemon juice
salt and pepper to taste
1 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
bunch celery, chopped
1-2 green bell peppers, chopped
3 vine-ripened tomatoes, chopped
1 c red lentils, soaked and rinsed (do not use green or brown lentils)
1 bunch fresh cilantro, de-stemmed and chopped
4-5 Tbsp fresh ginger, grated
4 bay leaves
2 tsp dried oregano
2 tsp dill weed
2 tsp salt
ground 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, chopped
3 stalks celery, chopped
2 medium carrots, chopped
1 c parsley, chopped
1 Tbsp dried oregano
2 Tbsp olive oil
1 Tbsp curry powder
1 tsp cumin powder
1 tsp ground anise seed
1 tsp black pepper
1 quart water
pound dried lentils (optional can be soaked in advance)
2 medium potatoes, cut in chunks
2 whole bay leaves
salt 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 saut 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.