Lentil Soup

LENTIL SOUP

Servings 4

Ingredients

  • 1 cup dry brown lentils soaked overnight in water with a tablespoon of apple cider vinegar
  • 1 medium sized yellow onion chopped
  • 4 to 5 cloves chopped garlic let sit for 10 minutes after chopping
  • 8 oz sliced mushrooms
  • 1 carrot cut into 1/4 inch pieces
  • 1/2 bunch kale chopped
  • 1/2 bunch parsley torn into pieces
  • 1 medium sized blue or red potato, cubed
  • 1 tsp vegetable bouillon paste without MSG
  • 2 tablespoons olive oil
  • 1 tsp iodized salt
  • 2 tablespoons liquid aminos Bragg brand or soy sauce
  • 2 tablespoons apple cider vinegar
  • 4 to 5 cups filtered water

Instructions

  1. Heat the oil in a Dutch oven and add onions and garlic. Let cook till onions are translucent. Add the sliced mushrooms and let cook for 5 minutes. Then add chopped carrots and potatoes and stir. Rinse the lentils and wash them in water to remove the apple cider vinegar. Add to the pot. Add water, bouillon paste, liquid aminos and salt. Let cook/simmer for 30 minutes or until lentils are soft. Add kale and apple cider vinegar and mix to incorporate into the soup. Turn off the heat and add chopped parsley. Taste and add more salt, if needed.

Saag (Spinach Curry)

Vegan Spinach Pesto

 

Vegan Spinach Pesto

Ingredients

  • 1/2 cup toasted walnuts almonds or hazelnuts
  • 3 cloves garlic
  • 1 cup flat-leaf parsley lightly packed (tender stems only)
  • 2 cups baby spinach
  • zest of 1 organic lemon
  • cup/ 80ml freshly squeezed lemon juice about 2 lemons
  • ¼ cup organic extra virgin olive oil
  • 1/3 cup / 35g nutritional yeast
  • 1/2 tsp. fine sea salt
  • ½ cup water more to obtain desired consistency

Instructions

  1. Mince the garlic with a knife or through a garlic press. Add all ingredients in a food processor or blender and blend till smooth.
  2. Pour over cooked pasta and mix thoroughly. Add more salt to taste.

Recipe Notes

I add stir-fried broccoli and roasted vegetables and cooked cannelloni beans to cooked hemp pasta and mix in the pesto. It makes a nutritious well-balanced meal.

Modified from “Parsley/Spinach Pesto” from My New Roots.

Chia Seed Pudding with Fruit

 

Chia Seed Pudding with Fruit

Ingredients

  • 1 can full fat unsweetened coconut milk
  • 1/2-1 c water, to desired thickness
  • 1/4 c chia seeds
  • 1 T maple syrup
  • 1/4 t crushed cardamom pods
  • 1 t vanilla extract
  • 1 c mixed frozen fruit, blended

Instructions

  1. Mix all ingredients except for frozen fruit with a whisk and pour into mason jar. Cover with the lid.

  2. Place in refrigerator for 2 hours or over night.

  3. After chilling, spoon into glasses and pour fruit on top. 

Sautéed Kale

 

Ingredients

  • 1 bunch kale
  • 2 cloves chopped garlic
  • 1/2 red onion finely chopped
  • 2 tablespoons olive oil or ghee
  • 1/4 tsp asafoetida
  • 1/2 tsp salt
  • 1/2 tsp amchur or dried mango powder available at any Indian grocery store - optional

Instructions

  1. Let the chopped garlic sit for 10 min to activate its carcinogenic properties. Add olive oil or ghee in a heated frying pan and add onion, garlic, and asafoetida and sauté on medium flame till the onion is translucent. Add kale and salt and stir with a pair of tongs till kale is coated with oil and all the ingredients have been incorporated. Sauté till the kale wilts and turns bright green. Cook for another 5 minutes and turn off heat. Add the dried mango powder, mix into the kale and serve as a side dish with any meal.

Nutritional Yeast

NUTRITIONAL YEAST

  • Nutritional yeast is a deactivated yeast (Saccharomyces cerevisiae) that is sold in stores in the form of flakes or a yellow powder.
  • It is a significant source of B-complex vitamins.
  • It contains all nine essential amino acids that humans must get from food.
  • One tablespoon contains 2 grams of protein.
  • One tablespoon contains 2-30% of the recommended daily intake of trace minerals such as zinc, selenium, manganese.
  • Exact nutritional values always vary with products, please read labels carefully.

Pumpkin Halwa

 

Pumpkin Halwa

©Rose Kumar 2018

Ingredients

  • 1/8 c ghee
  • 1 can (15oz) pumpkin
  • 1/2 c almond or coconut milk
  • 1/3 c jaggery
  • 1 t cardamon seeds crushed
  • 10-12 each almond, cashews, and pistachios chopped

Instructions

  1. Heat the ghee in a heavy bottom pan. Once the ghee is hot, saute the almonds, cashews and pistachios until they are slightly browned. Remove and keep aside.

  2. Add the pumpkin pulp to the pan you already used. Cook on medium flame for 10-12 minutes, stirring at regular intervals.

  3. Add milk and cook until all of it is absorbed by the pumpkin.

  4. Add sugar and cook for another 10-12 minutes.

  5. Keep stirring at regular intervals through out the process. Finally, add the cardamom powder and fried nuts.

    Serve warm.

Garbanzo Bean Coconut Curry

 

Garbanzo Bean Coconut Curry

©Rose Kumar 2018

Author Rose Kumar M.D.

Ingredients

  • 1 c dried garbanzo beans (Or two cans )
  • 3 then 6 c water
  • 1 T cider vinegar
  • 3 T olive or coconut oil
  • 1 t garlic ginger paste can substitute 3 chopped garlic cloves and 1 inch ginger
  • 1 can stewed tomatoes
  • 1 med onion chopped
  • 1 t turmeric powder
  • 10 curry leaves
  • 1 tsp black mustard seeds
  • 1/2 t cumin seeds
  • 1/2 t garam masala
  • 1 t coriander powder
  • 1 can full fat coconut milk
  • 1 t salt (or to taste)
  • 1 t jaggery or brown sugar
  • 1/2 c cilantro leaves chopped

Instructions

  1. Soak the garbanzo beans in 3 cups of water with cider vinegar overnight. Rinse them in fresh water. Add an additional 6 cups of water and pressure cook for 12 minutes or till garbanzos are soft. (Can substitute 2 cans of beans)

  2. In a dutch oven, heat the oil and add mustard seeds, curry leaves and turmeric powder. When mustard seeds begin to pop, add garlic/ginger paste and chopped onions. Heat till onion is translucent then add the additional ingredients except cilantro leaves.

  3. Simmer 20 minutes. 

  4. Add cilantro leaves and serve with rice.

5 Minute Quick Steamed Kale

 

5 Minute Quick Steamed Kale

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 1 lb kale
  • 1/2 red onion, chopped
  • 3 T olive oil
  • 2 t lemon juice
  • 1 clove garlic, minced
  • salt and pepper to taste

Instructions

  1. Fill the bottom of a steamer with 2 inches of water.

  2. While steam is building up, cut off the thick stem ends and slice kale leaves into 1/8 inch slices. Slicing kale thinly ensures even cooking and the best flavor.

  3. Let sliced kale sit for 5-10 minutes before steaming.

  4. Let chopped onions and minced garlic sit for about 5 minutes.

  5. When water comes to a full boil, place onions at the bottom of the steamer basket and kale on top of onions.

  6. Cover with a tight fitting lid and steam for 5 minutes for al dente kale.

  7. Transfer to a bowl and toss kale with the remaining ingredients while it is still hot.

Recipe Notes

Another variation for eating steamed kale is to simply add a flavored vinegar.

Fun Facts about Kale

  • Kale can be found year-round in most stores.  
  • Once the leaves have been cut, kale can be stored for up to 5 days in the refrigerator.
  • The best way to cook kale to preserve its nutritional value is steaming for about 5 minutes to soften the fibers for better digestion, or massage it with a little olive oil and lemon juice.  
  • Kale has more nutritional value than spinach and promotes heart health because of its potassium content and cholesterol lowering ability.  
  • When we eat kale, its fiber-related nutrients, together with some of the bile acids in the intestine, combine in such a way that they stay in our intestines and pass out of our body in a bowel movement, rather than being absorbed along with the fat they have emulsified.  
  • Kale helps support detoxification.  It contains sulfur-containing phytonutrients that increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.
  • Kale is an excellent source of calcium, Vitamins A and C, and dietary fiber.
  • Kale is a cruciferous vegetable and a descendant of the wild cabbage plant.
  • Anyone taking blood thinning medication or who has kidney problems should check with their doctor before adding more kale to their diet.

Organic Summer Bean Soup

Organic Summer Bean Soup* by Rose Kumar M.D.

Ingredients

  • 1 cup of white beans soaked overnight in 4 cups of water and 1 tablespoon of apple cider vinegar. You may use 2 12 oz cans of canned beans as well, washed and drained.
  • 1/2 cup of Farrow soaked overnight - OPTIONAL
  • 1 large white onion chopped
  • 4 cloves of garlic chopped and left at room air for 10 minutes
  • 2 12 oz cans of diced tomatoes or 6 medium tomatoes
  • 1 tablespoon of tomato paste
  • 2 carrots diced
  • 1/2 tsp kombu or Wakame flakes**
  • 4 cups of chopped kale or collard greens
  • 1/2 bunch parsley chopped
  • 2 tsp of salt
  • 6 cups water
  • 1 tablespoon apple cider vinegar ***
  • 4 tablespoons of olive oil
  • 1/2 tsp turmeric
  • a pinch of black pepper
  • a pinch of cayenne pepper or more to your liking
  • 1 tablespoon no salt seasoning
  • 1/8 cup nutritional yeast
  • 1 tablespoon agave nectar or jaggery
  • 1 lemon cut in wedges optional

Instructions

  1. Pour the oil in a dutch oven and heat it for 30 to 40 seconds. Add turmeric with a pinch of black pepper and heat for 10 seconds. Then add onions and garlic and cook till translucent. Decant water off the beans and place in a colander. Wash once more under water and add to the pot (or crock pot). Let cook for 1 and 1/2 hours or till beans are moderately soft (they should be al dente as they will cook for another hour with the remainder of ingredients except kale/collards/parsley. {If using a crock pot, you can put the remainder of ingredients in the crock pot except the kale/collards/parsley and turn on high for 6 hours}. Once beans are soft, add carrots, salt and spices as well as farrow and cook for another hour. Once all the ingredients are incorporated and the soup is thickened, add the kale or collards as well as any other vegetables you may want to like organic chopped red bell peppers, zucchini, or summer squash. Add the cider vinegar. Taste for salt and add more if needed. Add the chopped parsley and serve.
  2. A squeeze of lemon before eating this soup refreshes it. This is totally optional.

Recipe Notes

Make sure all of your ingredients are organic. It not only enhances flavor of your food but adds nutrient value with minimal to no hormone disruptors. **kombu and wakame are sea vegetables that add the 5th flavor called “umami” to food. This is a savory flavor that adds a depth of flavor and adds vitamins A,D,E,K, magnesium and vitamin B12 to your dishes. A little goes a long way so don’t overdo this or food will taste more salty and overpower the other spices in your dishes. *** apple cider vinegar when added to any soups or stews adds a depth of flavor.