Spicy Black-Eyed Pea Soup

Ingredients

• 2 to 3 tablespoons extra virgin olive oil

• 1 large onion, chopped

• 4 to 5 cloves garlic, crushed

• 2 tablespoons ground cumin

• 1/2 to 1 teaspoon crushed red chili flakes

• 1/2 teaspoon freshly ground black pepper

• 2 cups dry black-eyed peas

• 8 to 10 cup water

• 3 to 4 carrots, peeled and sliced

• 1 large red bell pepper, seeded and diced

• 3 cups (or so) broccoli florets

• 3 teaspoons sea salt or Herbamare
  

Instructions
In a large (8 quart) stock pot heat the olive oil over medium heat. Add onion and saute for 6 to 7 minutes or until very soft. Add garlic and spices. Saute a minute more.

Then add beans and water, cover and bring to a boil. Then reduce heat to a simmer and cook for 25 minutes. Add carrots and cook for about 10 to 15 more minutes. Add red pepper and broccoli and simmer until vegetables are tender and beans are cooked, about 45 minutes total cooking time.

Add salt to taste and remove from heat. We like to sprinkle extra chili flakes on top of our bowls for an added kick!

Chipotle Black Bean and Yam Stew with a Cilantro Cabbage Slaw

Summary

This soup is so easy to prepare, especially if your black beans are already cooked. Many opt to add extra spice to the bowl, the 1/2 teaspoon I use in the recipe is only enough to add a little flavor and spice. Use about 4 cans of organic black beans if you don't have any cooked beans on hand. If you do it this way be sure to save the liquid from the beans and use that as part of the liquid called for in the recipe. The soup will turn out better if you use more bean cooking liquid rather than water.

Ingredients

• 2 tablespoons extra virgin olive oil

• 1 medium yellow onion, chopped

• 2 teaspoons ground cumin

• 1/2 teaspoon dried oregano

• 1/2 teaspoon chipotle chili powder

• 2 to 3 teaspoons Herbamare or sea salt

• 2 medium yams, peeled and diced (about 4 cups)

• 4 cloves garlic, crushed

• 6 cups cooked black beans

• 4 cups water or bean cooking liquid

• 1 medium red bell pepper, diced

• the juice of one lime (about 2 to 3 tablespoons)

Instructions
Heat a large 6 or 8-quart pot over medium heat. Add olive oil then add onions and saute for 5 to 7 minutes. I usually like to add a few dashes of salt at this point.

Then add the spices, Herbamare, yams, and garlic and saute a minute or two more. Add the black beans and water (or bean cooking liquid). I always prefer to use mainly bean cooking liquid. Simmer uncovered for 10 to 15 minutes or until yams are barely tender but not yet cooked. Timing will depend on what size you dice your yams.

Then add the diced peppers and simmer for 10 minutes more. Taste and adjust salt and spices if necessary. Remove from heat and add lime juice.

Adzuki Bean & Yam Hash

Summary

As long as you have your adzuki beans cooked and a pot of quinoa on the stove you'll be able to whip this recipe up in no time. The key is to dice the yams very small, this way they cook quickly without burning.

Ingredients

• 2 tablespoons extra virgin olive oil (or coconut oil)

• 1 medium onion, diced

• 2 medium yams, peeled and diced small (I never peel mine)

• 2 teaspoons dried thyme

• 1/2 to 1 teaspoon ground cumin

• 2 cups cooked adzuki beans

• 4 to 5 collard greens, finely chopped*

• Herbamare and black pepper to taste
  

Instructions

Heat a large skillet over medium heat. I use an 11-inch stainless steel skillet. Add olive oil, onions and a few dashes of salt. Saute for a few minutes.

Then add yams, thyme, and cumin. Saute for a few minutes uncovered then cover your pan and cook for about 15 to 20 minutes, stirring occasionally, until yams are tender. Watch carefully so they don't burn.

Add adzuki beans and collard greens. Saute a few minutes more, or until collards are tender. Add Herbamare and pepper to taste.

Kitchari

Ingredients

• 1 cup split yellow mung dal

• 1 cup basmati rice

• 1 ½ inch piece fresh ginger, peeled and chopped fine

• 2 tablespoons unsweetened, shredded coconut

• 1 small handful cilantro leaves, chopped

• ½ cup water

• 3 tablespoons ghee

• ½ teaspoon cumin powder

• ½ teaspoon coriander powder

• pinch of asefoitida/hing

• ½ teaspoon turmeric

• ¾ teaspoon black pepper

• ¾ teaspoon pink salt

• 1-2 cups vegetables, cut into very small pieces

• 6 ½ cups water

Directions

1. Wash the mung dal and rice well. Soak the mung dal for a few hours, rinse and drain.

2. In a blender put the ginger, coconut, cilantro and ½ cup water and blend until liquefied.

3. Heat the coconut oil on medium heat in a large saucepan, pressure cooker or instapot.

4. Add the powdered spices and sauté, add the blended items and stir well for a minute or two.

5. Add the vegetables, mung dal, rice and 6 ½ cups of water.

6. Bring to a boil. Either cook in a regular pot for 25-30 minutes or in a pressure cooker for 7 minutes once it's come to pressure and release pressure with natural release method.

Although tridoshic, this kitchari is especially suitable to pitta dosha. The cilantro and coconut add to the cooling qualities that pitta needs. For Kapha dosha, use less oil, for kapha and vata add ½ teaspoon mustard seeds with the spices and allow them to pop before adding other ingredients.

Traditionally ghee is used for its cleansing and rejuvenating properties, coconut oil can be substituted.

String Beans

Ingredients:

• 1 1/2 pounds green beans, trimmed

• 2 tablespoons macadamia nut oil or coconut oil

• 2 large shallots, thinly sliced

• 8 ounces shiitake and crimini mushrooms (I like to mix the two), stemmed and sliced

• 2 teaspoons Tamari (if desired in place of salt)

• 1/8 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

Instructions:

Bring a large saucepan of lightly salted water to a boil over high heat.  Add the green beans, cover the pan, and return to a boil; cook for 2 minutes.  Drain and rinse under cold water to stop the cooking; drain again.

Heat the oil in a large non-stick skillet over medium-high heat.  Add the shallots and cook, stirring occasionally, until they begin to soften.  Add the mushrooms and cook, stirring occasionally, until the mushrooms are slightly browned, about 5 minutes.  Add the green beans and cook for 1 minute.  Add the Tamari or salt, and pepper; cook, stirring, until hot, about 1 minute.

**Optional: Occasionally I like to add in some shredded kale and daikon for extra veggies OR simply sauté the green beans and shallots in the oil and then use the"Healthy cream of Mushroom soup" recipe as a sauce on top of the green beans!  Voila!

Curried Lentils

Ingredients:

• 1 Tbsp Coconut Oil

• 1 medium Onion, sliced

• 1 Tbsp minced Garlic (3-4 cloves)

• 1 Tbsp minced Ginger Root

• ¾ cup Red Lentils

• 1 ½ cup organic Coconut Milk

• 1 ¼ cup Water

• 2 Handfuls of Kale, stems removed

• 1 ½ tsp Curry Powder

• 1 tsp Coriander

• ½ tsp Turmeric

• ½ tsp Cumin

• ⅛ tsp Cardamom

• ½ tsp Sea Salt

Instructions:

Heat oil in a pan over medium high heat. Add the onion and cook for 7-8 minutes until they start to brown. Add the garlic and ginger. Cook for a minute. Add the spices and a splash of water to form a paste. Stir.
Stir in the lentils, then add the water and coconut milk. Bring to a boil, then reduce heat to low and add the kale. Cover with a lid. Let simmer for 20 minutes or until lentils are soft. Serve with rice or quinoa even better.

Sweet Chana Dal

Prep Time

10 minutes

Prep Notes

Bean Soaking Time: 1 hour

Cooking Time

60 minutes

Yields

4 servings

Ingredients

• 1 cup chana dal (small, split chickpeas)

• 6 cups water

• 1 tbsp ghee (or olive oil, if you don't have ghee)

• 1/2 tbsp cumin seeds

• 1 tsp grated ginger

• 2 tomatoes cut into wedges

• 4 tbsps dry coconut flakes

• 1 tbsp maple syrup

• 1/2 tsp sea salt

Directions

1. If you have time, pour the dried chana in a bowl and cover with fresh water for an hour. This soaking will help speed up your cooking time.

2. Bring water and dal to boil.

3. Lower heat to simmer and cook 45 minutes.

4. Skim foam off the top as you notice it forming.

5. Heat olive oil or ghee in a frying pan on medium heat.

6. Add cumin seeds and grated ginger to dal and cook 3 minutes.

7. Stir and continue cooking until beans are thoroughly cooked for about 10 more minutes.

8. Remove dal from pot and add tomatoes, coconut flakes, syrup, and salt.

9. Mix well and serve.

Notes

Chana is a variety of chickpea that is small and split in half. Chana dal is a common dish in India, typically made as a thick soup and served with chapattis (flatbreads), rice, and other vegetable dishes. This recipe is one example of the many ways to make chana dal.

• Look for organic chana in the bulk section of your health food store or in a specialty Indian market. If you can’t find it, substitute with yellow split peas.

Kidney Bean Spread

Prep Time

10 minutes

Prep Notes

Cooking Time

n/a

Yields

10 servings

Ingredients

• 2-3 cups cooked kidney beans plus 

• 1/4 cup bean liquid

• 3 tbsps brown rice vinegar

• 2 cloves garlic

• 3 tbsps olive oil

• 1/2 tsp sea salt

• 1/4 cup minced cilantro

• 1/4 cup minced green onions

Directions

1. Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.

2. Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency.

3. Transfer to a bowl.

4. Add salt, cilantro and green onions and mix with a spoon.

5. Taste and adjust seasonings as necessary.

6. Serve with cut up veggies or chips.

Notes

You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid. 

Basic Aduki Beans

Prep Time

10 minutes

Cooking Time

70 minutes

Yields

4 people

Ingredients

• 1 cup aduki beans

• 5-inch piece of kombu

• 4 cups water

• 2 bay leaves

• 1 teaspoon sea salt

Directions

1. Wash beans.

2. Place kombu and aduki beans in a pot.

3. Cover with water at 2 inches above the level of the beans.

4. Bring water to boil.

5. Add bay leaves.

6. Cover and simmer for 1 hour.

7. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.

8. Allow beans to cook until they are soft enough for your taste. Add salt.

9. Drain excess water if necessary.

Notes

To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.