Sacred and Delicious

SACRED & DELICIOUS

Food • Health • Spirituality

Archive for the ‘Vegan Recipes’ Category

Do you have a plan for the day after Halloween?

If you or your kids plan to eat a lot of Halloween candy, then I highly recommend that you plan a pot of Mung Soup with Vegetables for the day after!

According to Ayurveda, mung beans are one of the healthiest foods on the planet and the  greatest source of vegetarian protein, because they’re so easy to digest. This soup is made from whole mung beans, which have a scraping action. Translation: eating cooked mung beans will detoxify the body, specifically the colon, liver, kidneys, and the lymph system.

You can make a simple mung soup with a few spices and serve it with vegetable sides or, as I do, you can cook the soup with vegetables to make it a heartier dish. My preferences are Swiss chard and winter squash or a combination of chard, sweet potatoes, and zucchini.

I like to use a slow cooker, which can be invaluable for vegetarians and omnivores alike. There are, however, a few tricks that make a Crockpot® meal worth savoring. Instead of loading all the ingredients at the beginning of the cooking time—whether that’s before you go to bed or before you leave for work—save a few specific steps for the last hour of cooking:

1. Warm powdered spices such as cumin, coriander, and turmeric in ghee or oil on your stove top and add them to the slow cooker about 15 minutes before serving. (If you leave spices in the cooker for 6 to 8 hours, they can actually burn … says the voice of experience.)

2. Also add any fresh herbs in the last 15 minutes.

3. Steam any vegetables 10 to 15 minutes before finishing the soup—and, to add to the flavor, you can do this with salt, ginger, and (optional) garlic. If you prefer, you can add greens such as kale or chard, in the beginning. Other vegetables, particularly squash or sweet potatoes, tend to get too mushy if cooked all day.

4. If you’re adding chopped onion, about 30 minutes before serving slowly brown the onion in ghee or oil until it caramelizes. (If you use shallots instead, they will brown in 10 minutes.) This additional step will infuse your final dish with a layer of flavor that you just won’t get by cooking onion in water or stock all day.

You can apply these tips when you cook this hearty mung soup recipe. If you prefer, and if you have the extra time at home needed to cook the beans in a regular soup pot, you can make this as a one-pot dish. I make this hearty soup once a week on an ongoing basis because it helps to keep the digestive system clear. When mung soup is served during panchakarma (Ayurvedic detoxification) programs, it’s very simple: cooked mung beans, salt, bay leaf and a few spices. When I’m cooking at home, I sometimes add onions for extra flavor and I often add vegetables for a more substantial dish. It’s a thick soup so it may suffice for your meal, or you can serve it over quinoa or rice.

Finally, thanks for your patience awaiting new recipes! I’ve been busy launching
Sacred & Delicious: A Modern Ayurvedic Cookbook. You can find it at most independent book stores, or they will order it for you if you like supporting your local merchants. You can also find it at Amazon.

Enjoy this Mung Soup recipe every time you need an easy meal…or an easy detox!

Lisa J. Mitchell

 

 

 

Bring on the Cucumbers!

Ayurveda’s common-sense dictum is that opposite qualities balance one another—whether in the body, the mind, or the emotions. So, to quell the last of the summer heat, I call for balance and say, “Bring on the cucumbers!”

In this lovely summer soup, the cooling power of cucumber is augmented by coconut milk, cilantro, and mint, all which cool the metabolism even further. Fresh ginger, cumin seeds, black mustard seeds, and lime all aid digestion besides being richly flavorful. They are also warming foods, which bring balance to the dish for vata and kapha types, who tend to be cold natured.

Ayurveda identifies the healthiest meal as one that provides all six tastes in one sitting. Those six tastes exist in this one very simple dish: Read More

Cannellini Summertime

A few days ago my husband, Tom, walked into the kitchen and asked if we had any white beans. I thought What on earth for? and then, more politely, asked, “Why?”

“Thought I’d make some white bean hummus.” He smiled and assured me he’d get it started after golf, despite a 2:00 p.m. tee time. Although he has created some great dishes, this was not going to happen, I knew.

I said, “What if I make it instead?” Ask and ye shall receive! I must say, though, that it Read More

Cauliflower Steaks Three Ways

These cauliflower steaks with herb rub are delicious on their own, or you can add a flavorful red pepper cashew sauce.

I tasted this scrumptious cauliflower dish at The Well Fed Community Garden in Raleigh in late May when Arthur Gordon, of Irregardless Cafe fame, created the dish on the spot! He gathered up whatever looked fresh and interesting at the farmer’s market along with herbs growing in the community garden and—voila!—came up with this amazing dish! I’ve adapted it only slightly to serve eight instead of eighteen and made it a tad milder so it doesn’t bring on more heat in this sweltering summer.

The complete dish is a cauliflower “steak” that is rubbed down with a mixture of fresh herbs, roasted or sautéed, and topped with a red pepper cashew sauce. The first time I made this myself, I ran out of time and served only the first part of the dish, pictured here— Read More

Fun Food: Vegan Asparagus Wraps

You may recall that I promised a new asparagus recipe still in its gestation period. Today I’m delivering it: Vegan Asparagus Wraps. What I love most about these wraps is that, in my humble opinion, they fit into the category of fun foods. Children (or adults) who say they don’t like vegetables may just try something new if it looks like it might be fun to eat—and anything in a wrap looks like it’s hiding a secret treasure.

Cook the asparagus until just tender, and you’ll hear a crunch with every bite, which creates a pleasure sensation. Crunchy food involves all five senses—you see it, smell it, touch it, taste it, and hear it—amplifying the pleasure explosion in your mouth. (For this reason, I suggest that you buy stalks of a medium thickness rather than the pencil-thin spears, which can Read More

Bring on the Dark Chocolate for Valentine’s Day!

If you love dark chocolate and want to splurge a little for Valentine’s Day, do I have a treat for you and your beloved—perhaps the fudgiest brownies you’ve ever tasted! From a health perspective, the good news is that these are not outrageously sweet compared to standard fare, even though I’m told they are sufficiently decadent to stir the passions of any chocolate lover.

First, let me acknowledge what may be obvious to many readers: chocolate, fudge, and brownies are not part of ancient Ayurvedic cuisine. Nonetheless, I believe in adding some flexibility to my offerings so that
people exploring Ayurveda don’t feel constrained by too much austerity. As one of my Ayurvedic mentors Read More

Auspicious New Beginnings with Black-Eyed Peas and Greens!

Ask any Southerner how to start the new year in the most auspicious way, and they won’t even blink before naming a bowl of Hoppin’ John or some other version of peas and greens—like this vegetarian Smoky Black-Eyed Pea Soup with Collards! Serving such a dish on New Year’s Day is thought to bring good luck because long ago black-eyed peas reminded someone of coins. The greens are said to bring prosperity because greens are associated with green cash. If you enjoy food history, you can read more about this legend at Southern Living  and Epicurious.

My Smoky Black-Eyed Pea Soup is filling because of the generous proportion of peas, and it is made even more satisfying by the addition of butternut squash, a favorite winter vegetable. If you serve this soup over rice, like a traditional Hoppin’ John, you will need little (if anything!) else at your New Year’s Day table.

How can you make your New Year’s Day even more auspicious? Read More

Balance Summer Heat with Vegan Zucchini Soup

Vegan Zucchini Soup with fresh herbs is a perfect side dish that will help cool your metabolism to deal with the heat.  Fresh mint and cilantro are naturally cooling, but if you have an aversion to cilantro you can add a touch of basil or double up on the mint. Cucumbers are also cooling, and they are balanced with a touch of ginger to add a spark of flavor while helping digest the cucumbers. Cucumbers are much easier to digest when peeled and Read More

Adapting Mexican Food for the Ayurvedic Diet

By popular request I’m posting my recipe for refried beans, which I use as the protein base for Mexican-style burritos (or tostadas) stuffed with sweet potatoes, red peppers and zucchini. No cheese or tomatoes for me, and just a hint of poblano pepper, but I’m happy to use plenty of homemade guacamole!

Who said that following an Ayurvedic diet requires eating Indian food every day? If you love Indian food, go for it! But if you don’t like it much at all, you can easily apply the core principles of Ayurveda to every cuisine, including Mexican food. In my book Sacred & Delicious, and on this blog, I offer many examples of how to balance your favorite foods to keep your body in balance. Read More

Spring Delight: Asparagus Pilaf with Quinoa or Millet

It’s still spring so I’m not quite done with asaparagus! I present to you asparagus pilaf cooked two ways, both gluten-free. I’ve tried this recipe with quinoa and millet. Each dish is satisfying enough for a light meal, while they both work well as appetizing side dishes.

This pilaf is a colorful addition to the Passover table or Easter celebration. And a happy invitation to my observant Jewish readers—no guilt necessary! The rabbis have given their blessings to quinoa during Passover, and millet may not be far behind. Read More