Hearty Lentil Stew
Serves 2-3
You can use regular brown lentils. Small French green lentils, if you can get them, are especially good.
Step 1:
1/3 cup lentils
1/3 cup pearled barley, rye, farro, wheat berries, brown rice or other slow cooking grain
2 1/2 cups water
2 tsp olive oil
Step 2:
1 small chopped tomato (optional)
1 tsp cumin seeds
1 tsp dried thyme
Pinch asafetida (may substitute 1 small clove minced garlic if you can’t get asafetida)
Pinch crushed chili pepper (optional)
Salt
Pepper
2 cups chopped slow-cooking vegetables like kale, collards, sweet potatoes and/or carrots
Note: For kale and collard greens, remove the leaves from the tough stems, discard stems and chop the leaves finely so that they will cook fully. Cut sweet potatoes into small cubes. Slice carrots into rings.
Step 1:
Clean the lentils and grain. Add fresh water to the bowl that contains the lentils and grain and pour the mixture into a slow cooker or stovetop cooking pot. Add oil.
Step 2:
Follow these directions for your cooking method:
Slow cooker directions:
Cook on the low setting with the lid on for 6 hours or overnight.
In the morning when you wake up, check the stew. Add a little hot water if it seems dry. Turn the crockpot to the high setting, add all of the rest of the ingredients, stir well and cover. If you have premeasured the spices and prepped the vegetables the night before, this takes just a minute.
Continue to cook on the high setting for 30 minutes to 1 hour more or until the vegetables are fork friendly and the lentils are tender. Spoon the stew into the prepared thermos, close the cap firmly and it’s ready to go!
Stovetop directions:
Bring the stew to a boil, then reduce the heat and gently simmer, partially covered, on low for about 2 hours or until the grains and lentils are tender, stirring a few times to prevent sticking. You can add extra water if needed.
Turn the heat up to medium-low and add the spices and vegetables, stir well and partially cover. Continue cooking until the vegetables are fork friendly, about 30 minutes, then serve immediately, or remove from heat and reheat for serving later.
Zesty Split Pea Soup With Carrots
Serves 2-3
A refreshing ayurvedic take on conventional split pea soup.
Step 1:
1/3 cup split peas
1/3 cup pearled barley, rye, spelt, farro, wheat berries, brown rice, or other slow cooking grain
3 cups water
2 tsp olive oil
Step 2:
½ tsp cumin seeds
Pinch asafetida (optional)
2 tsp fresh grated or diced ginger root
½ tsp turmeric
Salt
Ground black pepper
1 large carrot, sliced in rings
¼ fresh chopped cilantro (optional)
Step 1:
Clean the peas and grain. Add the specified amount of fresh water to the bowl that contains the peas and grain and pour the mixture into a slow cooker or stovetop cooking pot on the stove. Add the oil.
Step 2:
Follow these directions for your cooking method:
Slow cooker directions:
Cook with the lid on for 6 hours or overnight on low.
Stovetop directions:
Bring the soup to a boil in the pot, then reduce heat and simmer on low, partially covered, for about 3 hours until peas are soft, stirring a few times to prevent sticking. Add extra water if needed.
For both slow cooker and stovetop cooking, when the peas are done, whisk briskly until somewhat smooth. The grains will give some texture to this dish. Add the cumin seeds, asafetida if using, fresh ginger, turmeric, salt and pepper directly to the soup. Whisk again. Add the carrots, cover, and cook another 15-30 minutes. Then, using a large spoon or ladle, spoon the stew into a prepared thermos or serve as desired. Garnish with fresh cilantro before serving (optional).
Italian White Bean Soup with Sage
Serves 2-3
Don’t try substituting dried sage, it’s just not the same! Envision yourself strolling through a field of sage in Tuscany. Delicious served with Lemony Vegan Pesto as a garnish (see p #). If you soak the beans with a leaf of the sage, it enhances the flavor.
Step 1:
1/3 cup dried small navy beans
1/3 cup barley, rye, spelt, farro, wheat berries, brown rice, or other slow-cooking grain
2 cups water
1 ½ tsp olive oil
Step 2:
1 ½ tsp more olive oil
2 T chopped fresh sage
Several pinches asafetida (1 clove minced garlic may be substituted)
1 T sundried tomatoes, chopped (optional)
1 medium tomato, chopped (optional)
Salt
Pepper
Juice from 1/4 fresh lemon
Step 1:
Clean and soak the beans. Discard soak water. Clean the grain.
Place soaked beans and grain into a medium bowl. Add the water to the mixture and pour into a slow cooker or stovetop cooking pot . Add 1 ½ tsp olive oil.
Step 2:
Follow these directions for your cooking method:
Slow cooker directions:
Cook in the slow cooker with the lid on for 6 hours or overnight on low.
Stovetop directions:
Bring the mixture to a boil in a pot on the stove, then reduce heat and gently simmer on low for about three hours, partially covered , stirring a few times to prevent sticking. You can add additional water if it seems dry.
For both slow cooker and stovetop cooking:
When the stew is almost done, heat on low another 1½ tsp olive oil in a small saucepan on stove. Add the asafetida or garlic to the oil, and sauté while stirring for 1 minute on medium-low heat. Add the chopped fresh sage and optional sun-dried tomatoes; stir for another few minutes. Add the optional fresh tomatoes, raise the heat to medium, stir constantly until the tomatoes are soft, and the kitchen is aromatic. Remove from heat. Ten minutes before the stew is done, add the tomato and spice mixture, as well as the salt and pepper. Squeeze in lemon juice. Using a large spoon or ladle, spoon the stew into a prepared thermos or serve as desired.
Garbanzo and Potato Indian Stew
Serves 2
The sesame oil, ground coriander, cilantro and lemon combine to create a saucy broth in this fragrant dish. Make sure you use cold-pressed, natural sesame oil, not the chemically processed kind.
Step 1:
½ cup of uncooked garbanzo beans—also called chickpeas
½ cup barley, rye, spelt, farro, wheat berries, brown rice or other slow-cooking grain
3 cups water
1½ tsp cold-pressed sesame oil
Step 2:
1 small red new potato, cut into small cubes (it’s not necessary to peel it).
Another 1½ tsp cold-pressed sesame oil
1 tsp cumin seeds
Several pinches of asafetida (optional)
½ tsp turmeric
1 ½ tsp ground coriander seeds
Dash cayenne (optional)
Salt
Pepper
Juice from ½ lemon
¼ cup fresh chopped cilantro as garnish
Step 1:
Clean and soak the beans. Discard soak water. Clean the grain. Add the specified amount of water to the mixture and pour it all into a slow cooker or stovetop cooking pot. Add sesame oil.
Step 2:
Follow these directions for your cooking method:
Slow cooker directions:
Cook in a slow cooker with the lid on for 6 hours or overnight on low.
Stovetop directions:
Bring the stew to a boil in a pot on the stove, reduce heat and gently simmer on low for about 3 hours, partially covered, stirring a few times to prevent sticking. You can add additional water if the stew seems dry.
For both crockpot and stovetop cooking, 30 minutes to 1 hour before the stew is done, add the potato. Heat the remaining oil (1 ½ tsp) on low in a small saucepan on the stove. Place the cumin seeds and optional asafetida into the pan and turn it up to medium-low heat, stirring for a few minutes. Remove from heat and add the turmeric, ground coriander, and optional cayenne to the pan. When the stew is done, stir the spice mixture into it. Add the salt and pepper and squeeze in the lemon juice. Stir to combine.
Using a large spoon or ladle, spoon the stew into a prepared thermos or serve as desired. Garnish with cilantro before serving. If you are using a thermos, chopped cilantro can be brought along in a small separate plastic container so it doesn’t overcook in the thermos.
Spicy Milk
1 cup water
1 slice of fresh raw ginger (ground ginger dries the colon and is not preferred)
(¼ tsp of fresh ground pepper may be substituted for the ginger)
½ tsp turmeric
½ tsp cardamom
1 cup of milk
Boil the water. Add the spices. Reduce heat and simmer for 2 minutes. Add milk, and bring to boil. Remove from heat, strain into a cup and enjoy! (You can add a small amount of cane sugar or stevia to taste if desired).
Lassi
Yogurt (homemade, or plain organic)
Water
Either sweetener (like cane sugar or stevia) to make sweet lassi, or salt + cumin to make salty lassi.
Combine 1 part yogurt with 2-3 parts water. To make sweet lassi, add a little sweetener to taste. For salty (also called “spicy”) lassi, instead add a pinch of salt and a pinch of cumin. Blend the ingredients together and enjoy! Remember to consume lassi at room temperature, never cold.
Ghee
Ingredients:
Unsalted organic butter, at least 2 pounds
Materials:
Crockpot
Several widemouth jars
Fine-mesh metal strainer or cheesecloth.
Heat butter in crockpot on low for about 14-16 hours, depending on the temperature of your crockpot. You should start with at least 2 lbs. of butter. The ghee is ready when the butter has turned a clear golden yellow. The bottom of the pot will be medium to dark brown and very firm, allowing you to pour off the clear golden ghee easily, leaving the debris at the bottom behind. If the debris at the bottom is still clear and liquidy, cook it for another hour or two. Strain the ghee (the clear yellow fluid on top) through a cheese cloth or fine-mesh metal strainer into jars. An easy way to do this is to first place a large glass measuring cup or pot with a pouring spout into the sink. Place a large fine mesh metal strainer or some cheesecloth over the cup or pot. Pour a large amount of your ghee through the strainer into it, then remove the strainer. Place a jar into the sink and place a strainer or more cheesecloth over the jar mouth. Pour the hot ghee from the measuring cup or pot into the jar. Discard the debris at the bottom of the crockpot. Seal jars with lids and store at room temperature for up to 3 months. Do not refrigerate ghee because it renders the ghee less wholesome.
Khichari: An Ayurvedic Staple
Serves 2-3
An important dish in ayurvedic cuisine, split mung bean khichari balances all three doshas. This is the optimal dish for those with delicate digestion, those recovering from an illness, and for children and the elderly. The following recipe for khichari makes a nutritious and soothing staple that provides a complete protein at lunch.
Step 1:
1/2 cup basmati rice (the most digestible is aged white basmati rice)
1/3 cup split mung dal. Toor dal, lentils or split peas could also be substituted
2 ½ cups water
Step 2:
1T ghee or olive oil
1 T grated or diced fresh ginger
3/4 tsp cumin seeds
1/2 tsp mustard seeds
¼ tsp ground fenugreek seeds; whole seeds can be ground in your blender or used as they are
1 tsp turmeric
Salt
Several pinches of sugar or stevia (optional)
¼ cup chopped fresh cilantro (optional)
1. Clean the rice and dal. In a medium pot boil the fresh water. Add the rice and dal, return to a boil, , then reduce the heat to low. Cover the pot and simmer for 45 minutes to an hour, until the dal is tender, and all of the water is absorbed. The mixture will be quite thick. Stir occasionally and monitor closely towards the end to make sure it’s not sticking. Add water if needed.
2. Meanwhile, in a small saucepan, heat the ghee or olive oil on medium low heat. Add the ginger, cumin, mustard seeds and fenugreek. Stir until the mustard seeds pop, then remove from heat. Add the turmeric.
When the rice and dal are well cooked, remove from heat and uncover. Add spices. Whisk until very smooth. Add salt and optional sweetener.
Optional: garnish with cilantro a few minutes before serving.
Lemony Vedic Pesto
Serves 4 or more
Try this vegan pesto as a topping or garnish on lentil or bean stews, pasta, or cooked vegetables. It’s also great on bread or crackers. It’s best fresh but can be stored for several days in a sealed container in the refrigerator. Adding lemon zest kicks it up a notch.
1 large handful fresh basil (large stems removed)
1 large handful fresh parsley
¼ cup pine nuts, walnuts, or unsalted almonds
½ cup nutritional yeast (available in health food sections of larger supermarkets)
Lemon zest from 1 lemon (optional). With a microplane this takes 10 seconds, or use a potato peeler—peel off just the outer part of the peel (not the bitter white part) and slice peel finely with a sharp knife.
Juice from 1 lemon
½ cup olive oil + 1 T extra oil if using asafetida
Several pinches asafetida or 1 clove peeled and minced garlic
Wash basil and parsley, drain in colander, then roll in tea towel or paper towel to dry. Place the basil, parsley, nuts, nutritional yeast, optional lemon zest and lemon juice into a food processor with a steel blade. Add ½ cup olive oil and garlic if using. If you are using asafetida, it must be activated by heat. To do this, place 1 T of olive oil and the asafetida into your smallest saucepan. I actually just carefully hold a stainless steel measuring cup by it’s long handle an inch above the burner to do this. Heat on medium for a minute until the oil just starts to form tiny bubbles, and you see the asafetida powder sizzle slightly for a few seconds. Remove pan from heat and add the mixture to the food processor.
Pulse mixture several times to get a medium, but not completely smooth texture.
Store in covered container until served.
Green Sauce
Serves 4 or more
This sauce is tridoshic, or balancing for all of the doshas. Everyone seems to love it, even kids! Green sauce enhances digestion but must be eaten the same day it’s made. This is great as a topping on dal dishes, cooked veggies, or pasta. If you are craving fresh dill, you can substitute it for the cilantro for a delicious variation.
1 large handful fresh cilantro (fresh dill can be substituted)
1 large handful fresh parsley
¼ cup grated unsweetened coconut
¼ cup water
Juice from 1 lemon
1 tsp salt
Dash cayenne (optional)
Wash the cilantro and parsley, drain and place into a food processor with a steel blade. Add the coconut, water, lemon juice, salt, and optional cayenne. Pulse a few times until medium texture.
Place in a small covered container and serve the same day.