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The Sacred & Delicious Food List

The Sacred & Delicious Food List is an addendum to the cookbook, Sacred & Delicious. Author Lisa Mitchell decided to distribute this comprehensive list of the foods through her website so that she would be able to update it more easily. These are foods found in most modern kitchens. The list organizes the foods into categories to reflect how they fit in your diet from an Ayurvedic perspective.

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Easy Spring Salads that Transition to Summer

Honoring the abundance of asparagus with a new recipe each spring is a Sacred & Delicious blog tradition—and today I offer you a flavorful and colorful White Bean and Asparagus Salad. As with many of my recent recipes, this recipe is open to variation. (See my postscript below if you’re looking for more asparagus recipes.)

Here are some easy variations you can make to this recipe:

  • For readers who shy away from beans, you can switch out the beans with quinoa or rice and still have a tempting dish.
  • Serve it as a side dish with a bowl of soup for a complete meal, or just eat lots of bean salad! I suggest either my recent recipe for Sweet Potato and Spinach Soup or my favorite summer Carrot Soup, which you can find in Sacred & Delicious: A Modern Ayurvedic Cookbook.
  • If you don’t like cilantro, the salad will be equally delicious with fresh basil or dill.
  • Adding mint made the dish sing for me but the recipe still works well without it.
  • If you avoid garlic, substitute fresh ginger.
  • Serve it warm or cooled, whatever suits your taste—though I think it’s best when just a little warm or room temperature.

Since beans are not the easiest food to digest 😊, I sauté the vegetables for just a few minutes to soften them. According to Ayurveda, reinforced with years of my personal experience, cooked vegetables are far easier to digest—especially for people with vata disorders. High vata, which essentially means excessive air in the body, weakens the digestion and contributes to intestinal gas. (Sorry if this is TMI, folks, but I often make a point to offer a little Ayurvedic insight into health problems!)

Enjoy this White Bean and Asparagus Salad to delight your palate during these glorious days of spring and summer!

PS Looking for more asparagus recipes? Easy Sauteed Asparagus, Easy Asparagus Soup (and the most delicious Asparagus Soup ever! Also Asparagus with Blanched Almond Sauce, Asparagus with Leeks and Shiitake Mushrooms, Baked Spaghetti Squash with Chickpeas and VeggiesAsparagus and Sweet Potato Side,  GF Asparagus Wraps,




Preparation time: 1 to 2 hours, depending on the pot;
about 30 minutes active
Serves 4 to 8

1½ cups dry cannellini or white northern beans
1½ teaspoons baking soda
½ cup diced red onion (1 small)
½ to 1 cup diced carrot (1 medium to large)
1 pound fresh asparagus, snapped into ½-inch pieces after removing the bottom woody part of the stalks
¼ to ½ cup chopped cilantro, basil, or dill
5 to 10 fresh mint leaves
1½ tablespoons avocado oil
½ teaspoon ground cumin
½ teaspoon ground coriander
1 tablespoon Bragg Liquid Aminos
1 to 2 teaspoons mineral salt
1 tablespoon extra-virgin olive oil (more or less)
2 large cloves garlic, chopped or pressed,
or 2 teaspoons freshly grated ginger
Handful fresh arugula (optional)
1 lime, juiced (about 2 tablespoons)

1. Soak the beans in cold water and baking soda for 8 hours or longer. Strain and rinse the beans and place them in an Instant Pot, traditional pressure cooker, or standard 4-quart or larger soup pot with 5 cups water.

  • Instant Pot: Set on “beans” or cook at high pressure for 30 minutes. Wait for the pressure to release naturally or (if you prefer) release it manually.
  • Traditional pressure cooker: Bring to full pressure. Remove from the heat and allow the pressure to release naturally.
  • Standard soup pot: Bring the pot to a boil on high heat on the stove; then reduce the heat to medium or medium low (depending on your stove) and continue cooking at a gentle boil until the beans are completely tender when pierced with a fork. (Begin checking after 20 minutes.)

2. While the beans are cooking, dice the onion and carrot and snap the asparagus. Chop the fresh herbs and set aside.

3. Heat a sauté pan on medium heat and add the avocado oil. When the oil is hot but not smoking, add the cumin and coriander and stir. Reduce the heat to medium-low and add the onion. Sauté the onion for about 2 minutes. Add the carrot, cover the pan, and cook another 2 minutes. Add the asparagus and the Bragg’s and cover again to steam for 3 to 7 minutes (depending on the thickness of the asparagus spears). When the asparagus are just tender, remove the pan from the heat source and uncover.

4. When the beans are tender, strain them and move them to a large mixing bowl. Add 1 teaspoon salt and drizzle with olive oil. Gently toss the beans until they are lightly coated with oil. Add the cooked vegetables, garlic, a handful of arugula (if you wish), and 1 tablespoon of lime. Toss, taste, and add more salt and/or more lime, as needed. Finish the salad with the chopped fresh herbs and one more gentle toss to mix well.

2 Responses

  1. Colleen says:

    Delightful! Made it a wRm dish and added a few cooked egg noodles! Yummy 😋

    • Lisa says:

      Thanks, Colleen! Glad you enjoyed it and found a way to adapt the recipe for a heartier dish. My vegan and GF readers might like to take a tip from you and find a pasta that works for them to make it a one-dish meal!