"What’s Cooking" - Sunday Potlucks at Kundalini Yoga in the Loop

Food Info Tofu - Fresh or Frozen?     Curry Powder  


Hot ...     Bhaji     Black Bean Soup     Black Beans in Cream     Blackeyed Peas & Greens      Butternut Squash & Ginger Soup     Butternut Squash & Coconut Soup      Caribbean Corn Chowder    Chickpea Flour Curry    Chickpea Fritters     Chickpea & Spinach Soup     Chickpea Ragout     Chana Masala     Chole     Chopra Center Dahl     Curried Yellow Dahl Soup     Curried Stew       Dhan Daar Nay Vaghaar     Easy White Bean Stew     Enchilada Casserole     Garbanzo Stew     Greek Beans with Dill    Greek Chickpea Soup    Greek Spinach/Orzo Soup      Greek Tofu Scramble     Green Chili Stew     Kitchari     Lemon Bars     Lentil Bolognese     Lentil & Rice Caserole     Masaman Curry      Mediterranean Pasta & Greens     Mediterranean Saffron Stew     Mexican Tomatillo Stew     Millet Soup     Moroccan Chickpea Soup     Moroccan Red Lentil-Bean Stew     Mung Bean Dal     Pablo's Creamy Corn Soup     Potato Casserole Middle Eastern Style     Potato Leek Soup     Punjabi Cauliflower & Potatoes     Quinoa Surprise     Quinoa Vegetable Stew     Red Lentil Soup     Spicy Lentil Soup     Spinach & Bean Soup     Spinach, Garlic & Chickpea Soup     Squash & Chickpea Moroccan Stew     Sweet Potato, Corn, & Kale Chowder     Tamale Pie     Thai Black Beans & Mango     Thai Tofu Curry     Three Bean Chilli     Tofu/Spinach Lasagna     Tofu Masala     Tofu Orange Ginger Casserole     Tofu Scramble     Tofu Tamale Pie     Tuscan Bean Soup      Vegetable (al-dente) Soup      Vegetables in Coconut Curry Sauce     Vegetarian Chilli     White Bean Chili

Cold ...     Black Bean Salad     Cilantro Avocado Live Energy Soup     Gazpacho     Green Goddess Dressing       Hummus     Kale Chips     Potato Salad (Greek)     Quinoa Salad     Raspberry Millet     Rice Pudding (Kheer)     Spicy Sesame Noodle Salad     Salsa     Spicy Southwestern Rice Salad     Thai Noodle Salad     Tofu Mayonnaise     Walnut Balls
Tofu - Fresh or Frozen?
  Here are two ways to use tofu -  fresh   or   frozen/thawed/squeezed (FTS).  Use the fresh type when the dish calls for a soft or "mashed" tofu, such as baked tofu or tofu scrambled "eggs."  The FTS method is best when you need very firm texture for the tofu, such as a stir-fry, tamale pie, etc.  FTS style of tofu has hundreds of small holes making the tofu spongy, which is excellent because the tofu will carry all the flavors of your dish in those small holes.

To make FTS tofu simply put the entire package (usually 1 pound) of tofu in the freezer, overnight will work fine.  Then remove the package and let thaw at room temperature about 10 hours.  When thawed, open the package, remove the tofu, and place it onto a cutting board, where the board is angled into the sink.  Then use the palm of your hand to slowly squeeze the tofu until most of the water has been removed.  The resulting tofu is very easy to cut or tear into smaller pieces as needed for your dish.

As always, give a verbal "thank you" to the tofu for its gift.  The food will taste better!

Curry Powder
  The word "Khari" from which "curry" is derived, comes from Southern India and refers to a sauce of any kind. "Curry powder" was developed by the British, who wished to take the taste of Indian food home, without having to utilize fresh spices. As a result "curry powder" in the Western world has a fairly standardized taste, but there are literally millions of curry flavors in India.

Most recipes of curry powder will include coriander, turmeric, cumin, and fenugreek in the blend. Depending on the recipe, additional ingredients such as ginger, garlic, fennel seed, cinnamon, clove, mustard seed, green cardamom, black cardamom, mace, nutmeg, red pepper, long pepper, and black pepper may also be added.

In the US, you can purchase a curry powder at most grocery stores.  It will likely be a mild, or sweet curry (meaning not hot) which appeals to the American palette.

Chickpea Fritters with Tikka Sauce (serves 4)
Served December 2, 2007.  Source: "The New Vegetarian Cookbook" by Nadine Abensur.
For the Fritters For the Tikka Sauce
1 cup dried chickpeas soaked overnight (do not cook) 1 heaping tsp ground ginger
2 cups cooked chickpeas 1 heaping tsp ground coriander
2 TBL tikka sauce 1 heaping tsp cumin
1 large red onion, diced 3 heaping tsp red paprika
1 TBL lime juice 1/2 tsp chili powder
1/2 bunch fresh cilantro, chopped 6 TBL water
Salt & pepper to taste 4 TBL oil
Oil to saute fritters (coconut is good) 3 garlic cloves, crushed to a paste
1 heaping tsp tamarind paste
1/2 large chili pepper, finely chopped (chef's choice of mild or hot chilies)
1/2 bunch cilantro, chopped
1/2 cup plain yogurt

To make the Tikka Sauce:

Mix all of the dry spices together with the water, stir well to dissolve all of the spices.  Add the oil and mix thoroughly.  Add the garlic, tamarind, chili pepper, and cilantro.  Mix well.  Add the yogurt and mix well again.  Set aside.

To make the fritters:

Place the raw soaked chickpeas in a food processor and pulverize 15 seconds until broken down but still gritty in consistency, set aside.  Mash the cooked chickpeas until almost smooth but with a few of the chickpeas nearly whole.  Mix with the ground raw chickpeas.  Add the tikka sauce, red onion, lime juice, cilantro, salt and pepper.  Mix together very well, set aside covered for 20 minutes to let the flavors develop.

Heat the oil in a frying pan on medium heat.  With your hands, form a fritter about 3" in diameter and 1/2" thick.  Saute the fritter 3 to 5 minutes on each side to make it crispy on the outside.  Drain the fritters on paper towels, serve hot with the tikka sauce.

Chole - Spicy Chickpeas (Serves 4-6)
Served November 18, 2007.  Source: "Caliente Cafe - Vegetarian Recipes from New Mexico" by Catherine Williamson.
2 TBL olive oil 2 large tomatoes, chopped
1 large yellow onion, chopped 2 tsp lime juice,  2 tsp tomato paste
3 cloves garlic, minced 1/2 bunch cilantro leaves
1/2 cup water 1 inch ginger root, crushed
1 tsp ground coriander 2 TBL butter/ghee or another oil you like
1 tsp ground cumin 1/4 tsp turmeric
1/4 tsp ground clove 6 cups cooked chickpeas (garbanzo beans)
Additional water while cooking 1/4 tsp cayenne pepper (more if you like hot)
1 tsp salt (or 1 tsp Bragg Liquid Aminos)
Optional Garnish (but well worth it) - Mix together the following:
        2 cups plain yogurt, 1/2 bunch chopped cilantro, 1 medium onion finely chopped.

(1) Saute onions 4 minutes over medium-high heat.  Add garlic and ginger then saute for another 3 minutes (onions may turn slightly brown).  Then add to the pan all of the other spices except the turmeric.  Allow spices to cook for another minute while stirring.  Then add the tomatoes, lime juice, and cilantro.  Cover the pan and lower heat to simmer; stir occasionally.  When tomatoes are soft, transfer the mixture to a blender or food processor, add 1/2 cup of water and puree until smooth.  Set aside.

(2) Heat the butter/ghee in a soup pot over medium heat, place the puree mixture from Step (1) into the pot along with the turmeric.  Cook this mixture for 2 minutes then add 2 cups of the chickpeas and cook for another 2 minutes.  Now transfer this mixture into the food processor and puree until smooth.

(3) Final step is to combine the puree mixture with the remaining 4 cups of chickpeas in the soup pot.  Add enough water to get the consistency you wish, anywhere from soup-like to a thick gravy (my favorite way).  Cover pot and bring to a boil, reduce heat to simmer for 15 minutes.  Serve hot; the optional garnish is a wonderful addition to this dish.

This will freeze very well, and the flavors develop better after sitting overnight in the refrigerator.

Walnut Balls - Substitute for meat balls
Preheat oven to 350 degrees.

Grind in a food processor in order:

  •  1 cup walnuts (or raw, unsalted sunflower seeds)
  •  3/4 cup minced onion
  •  1 big clove of garlic, peeled
  •  1 stalk celery, without leaves

Combine in a bowl:

  •  2 eggs (or an egg substitute to glue the mixture)
  •  2 tablespoons of fresh parsley (or cilantro), minced
  •  1 cup of bread crumbs
  •  1 teaspoon salt (or use Bragg Liquid Aminos)
Add the ground mixture to the ingredients in the bowl.  Mix everything together very well.  If mixture is too wet, then add more bread crumbs or nuts to make it firmer.  Roll into balls about 1 inch in diameter.  Place balls onto an oiled baking sheet.  Bake for 45 minutes at 350 degrees.  Turn the balls every 15 minutes to cook evenly and to avoid sticking.

Use these in the same way you would serve meat balls.  Nobody will know!

Tofu Masala
1 pound fresh (not frozen) tofu (firm), cut the solid block of tofu into 1/2" slabs. Pan sear the tofu (with a bit of oil) until toasted. Cut the toasted tofu into bite size bits.

Saute the following in a pan...
  1 TBL nice oil, like olive / sesame / coconut.
  1 tsp cumin seeds (crushed first).
  2 big onions finely chopped.
  1 TBL garam masala.
  2 green chilies, minced (mild or hot, your choice).
  2 TBL ginger, minced.
  1 tsp paprika.
  1 TBL coriander powder.
  1/4 cup yogurt, plain.
  Add water as needed to make a sauce.
When the onions are translucent, add the tofu bits and cook some more. Salt to taste (or use Bragg Liquid Aminos).   Garnish with fresh cilantro & mint leaves.

Tofu Tamale Pie (serves 6)
Served November 25, 2007.  Source: "Tofu Cookery" by Louise Hagler.
The Pie Filling

1 pound tofu (FTS style) - cut or tear into small pieces, set aside.
(Good alternatives to tofu are cooked and mashed chickpeas, cooked black beans, or TVP - textured vegetable protein).

Saute together until soft:

  •  1 TBL olive oil.
  •  1 large yellow (sweet) onion, chopped.
  •  1 large green bell pepper, chopped.
  •  1 clove garlic, minced.
  •  1/2 bunch fresh cilantro, chopped.

Then stir in:

  •  1 can - 15 oz - petite chopped tomatoes.
  •  1 can - 15 oz - tomato sauce.
  •  1 tsp chili powder (this is not too hot, add more if you wish).
  •  1 TBL ground cumin.
  •  1/2 tsp oregano.
  •  1 cup of small black olives (pitted, of course).
  •  1 package - 10 oz - of frozen corn.
  •  1 can - 4 oz - diced chilies (chef's choice, mild or hot).
  •  1 TBL of Bragg Liquid Aminos (or regular salt if no Bragg's) to taste.

Bring mixture to a boil, reduce heat, then taste the mixture for proper salt content (or Bragg's) and level of heat in the sauce.  Adjust the salt and heat first, then add-in the tofu pieces to the mixture and stir very well to allow the sauce to fill the tofu sponges. 

Now make a judgment call on the amount of water in the mixture - we do not want too much water in the mixture, or the pie will be watery.  So let the mixture simmer on the stove until it has a very thick, paste-like consistency.  Heat the oven to 350 degrees and prepare a baking dish 9" x 13" with good oil on the bottom and sides. 

The Pie Crust

A proper tamale pie uses a special corn flour called Masa Harina, which is prepared by boiling corn in lime water, drying it, then grinding.  This is the official dough for anything "tamale."  If you simply cannot obtain Masa Harina, then a "cornbread" recipe can be used (find one on a box of corn meal). 

Mix in a bowl:

  •  4 cups Masa Harina (Bob's Red Mill brand is good).
  •  2 1/2 cups of water, warm.
  •  2 tsp salt (or 1 tsp Bragg's) dissolved in the water.
  •  1 cup of good oil (I like coconut oil) in liquid form.

Knead the dough for about 10 minutes or until it is very smooth.  Then line the bottom of your baking dish with a layer of the dough, pressing it evenly into the pan; it need not flow up the sides of the pan.  Then pour the Pie Filling into the baking dish, spread it evenly. 

Now the trick is to create a nice Masa Dough top crust.  This is a challenge.  I do it by rolling out some dough onto parchment paper, a bit larger than the size I need to cover the baking dish, then, with a helping pair of hands, quickly flip the parchment on top of the baking dish.  Carefully peel back the parchment.  Do not expect a clean top crust, it usually breaks.  Just fill the breaks as best you can!

Bake for 1 hour at 350 degrees.  If the top crust is not a nice golden color, then set the oven on "broil" for a few minutes - be sure to watch it constantly during this phase or it will burn.

Make It Hot?  Or Not?

This dish can be either savory or hotter than Hades.  The Chef decides.  But when serving a diverse group, especially children, it is often better to keep the hot stuff as an optional side condiment, like a spicy salsa.


Mix together very well:

  •  1 can - 28 oz - petite diced tomatoes.
  •  1 can - 4 oz - diced jalapeno peppers.
  •  1 bunch fresh cilantro, chopped.
  •  1 yellow onion, finely chopped.
  •  2 TBL lime (or lemon) juice.
  •  1 tsp chili powder (adjust to taste).
  •  1 tsp ground cumin.
  •  1 tsp garlic powder (if using garlic salt, then omit the next step).
  •  1 tsp salt (or 1/2 tsp Bragg's).

Let this mixture sit at room temperature for several hours to allow the flavors to develop. 

Vegetables in Coconut Curry Sauce (serves 6)
Served December 15, 2007.  Source: "Global Kitchen" by Blanche Agassy McCord.
An award winning recipe from Ananda's EarthSong Cafe.

Steam vegetables separately until al dente:

  •  4 cups of broccoli (or cauliflower) florets.
  •  2 medium carrots, peeled and cut into half rounds.
  •  2 zucchini, cut into rounds.
  •  1 red bell pepper, cut into bite size pieces.
  •  1 cup frozen peas.

Set vegetables aside after steaming.

Heat in a medium pot on medium heat:

  •  1/4 cup healthy oil (coconut or olive oil is good).
  •  1 TBL mustard seeds.

When seeds start to pop, add and saute until onion is clear:

  •  1 medium yellow onion, finely chopped.
  •  2 TBL garlic, minced.
  •  1/4 tsp dried crushed chili pepper.

Reduce heat and add the following spices to the onion mixture, cook for another 3 minutes:

  •  2 TBL ground coriander.
  •  1 tsp turmeric.
  •  1 tsp curry powder (mild or hot, your choice).
  •  1 tsp salt (or use Bragg Liquid Aminos).
  •  1/2 tsp powdered cumin.
  •  1/2 tsp ground cardamom.
  •  1/2 tsp ground cinnamon.
  •  a pinch of ground clove.

Now add to mixture 1 can of coconut milk (15 oz) then fold in the steamed vegetables and simmer until everything is hot and ready to serve (do not boil the coconut milk).  An option is to add 1 TBL of honey.

Serve with rice.

Red Lentil Soup (serves 4)
Source:  "a beautiful bowl of soup" by Paulette Mitchell
A most excellent lentil soup, always pleases your guests.  "Lentils without onions are like a dance without music."
  •  2 TBL olive oil
  •  2 cups finely chopped onions
  •  3 cloves minced garlic
  •  2 tsp ground cumin
  •  2 tsp ground coriander
  •  6 cups vegetable stock
  •  2 cups dried red lentils (rinse before using)
  •  2 carrots finely chopped
  •  1/2 bunch fresh cilantro chopped
  •  1/4 cup lemon juice
  •  Salt and Pepper to taste
  •  Pinch of dry red chili flakes

Saute the onions and garlic in the olive oil until onions are translucent.  Add the cumin and coriander to the onions, stir for another minute. 

Stir in the vegetable stock, the lentils, carrots, cilantro, and red pepper flakes.  Increase the heat and bring to a boil.  Reduce the heat, cover and simmer, stirring occasionally, until the lentils are tender (about 30 minutes).  Remove from heat, add the lemon juice, salt, and pepper.  Serve hot.  This soup also gets better with time, so make a big pot and keep it in the refrigerator for days of excellent eating.

You may use brown lentils (they are easier to find), if so, increase the cooking time to make them tender.

An optional garnish is thinly sliced onion, fried until lightly browned, with crisp pita bread chips.

Thai Tofu Curry with Potatoes & Pineapple (serves 4)
Served  1/27/2008
Source: "The Vegetarian Meat & Potatoes Cookbook" by Robin Robertson
  •  2 shallots, chopped
  •  1 clove garlic, minced
  •  1 hot chili (Thai bird, or serrano, or jalapeno)
  •  1 tsp peeled and minced fresh ginger (or galangal)
  •  1 tsp minced Lemongrass (use soft core) or Dill Weed
  •  1 TBL soy sauce or Bragg Liquid Aminos
  •  1 tsp brown sugar
  •  1/2 tsp ground cardamom
  •  1/2 tsp ground coriander
  •  1/4 tsp turmeric
  •  1/2 tsp ground cumin
  •  1/8 tsp ground cinnamon
  •  Peanut Oil
  •  1 medium yellow onion, coarsely chopped
  •  2 large potatoes, peeled and cut into bite size cubes
  •  1 1/2 cups vegetable stock
  •  1 pound extra firm tofu, cut into 1-inch chunks
  •  1 cup pineapple chunks
  •  1 cup coconut milk.
  1. In a food processor (or blender), combine the shallots, garlic, chili, ginger, lemongrass, soy sauce, and brown sugar - process until smooth.  Add the cardamom, turmeric, cumin, cinnamon, and 1 TBL of peanut oil - process to form a paste.  Set aside.
  2. Heat 1 TBL of peanut oil in a large pot over medium heat.  Add the onion, cover, and cook (stirring a few times) until the onion is softened - about 5 minutes.  Add the potatoes and spice paste (made earlier) then cook for another 3 minutes.  Stir in the vegetable stock, cover, and simmer until the vegetables are soft - about 25 minutes. 
  3. Stir in the tofu chunks, pineapple, and coconut milk - simmer for 5 minutes longer.  Serve immediately.

Serve with (or on) jasmine rice.

Source:  Hari Dev
  •  4 cups cooked chickpeas
  •  1/2 cup chopped sweet onion
  •  6 TBL tahini paste
  •  10 TBL lemon juice (or other vinegar)
  •  1/2 cup olive oil
  •  1 TBL minced garlic
  •  1/2 cup juice of Kalamata olives (optional)
  • Bragg's or salt to taste
  1. Saute onion and garlic until soft.
  2. In a food processor combine the onion, garlic, chickpeas, lemon juice, olive oil, and olive juice.  Begin blending.
  3. While blending, slowly add the tahini paste.
  4. Blend until smooth and creamy, adjust for salt content (or Bragg's).
  5. Flavors will improve after sitting for a few hours.
Tofu/Spinach Lasagna
Source:  "The Complete Soy Cookbook," by Paulette Mitchell
  • Lasagna Noodles (about 9) [use Rice Flour noodles for a gluten free dish].
  • A good oil (olive, coconut, etc) to saute.
  • 2 cups sliced mushrooms.
  • 2 carrots, coarsely grated.
  • 1/2 cup chopped green Bell pepper.
  • 1 cup chopped onion.
  • 3 tsp minced garlic.
  • Tomato Puree, two 29-oz cans.
  • 4 tsp dried oregano.
  • 4 tsp dried basil.
  • 1 tsp black pepper (more if you like it hot).
  • 1 tsp red pepper flakes (or more...).
  • Salt or Bragg's Liquid Aminos, to taste.
  • 1 box firm tofu, use fresh (not frozen).
  • 1 cup low fat ricotta cheese.
  • 1 box frozen spinach, chopped (thawed, drained, and squeezed dry).
  • 1 cup grated Parmesan cheese.
  • 1 pound low fat mozzarella cheese, grated.

Preheat oven to 375 F.  Lightly coat a 13x9 inch baking pan with oil or cooking spray.

Cook lasagna noodles if necessary, make them firm (Rice noodles are ready for the baking pan, no boiling needed), set aside, but separate them to prevent sticking.

Saute in oil: onions, mushrooms, carrots, bell pepper, and garlic.  Remove pan from heat and stir in the tomato puree, oregano, basil, black pepper, red pepper flakes, and salt (or Bragg's).  Stir everything very well, taste, and adjust seasonings per your own good sense (I often add more oregano). 

Use a food processor to blend the tofu, ricotta, and spinach until smooth.  When well blended, add 1/2 of the parmesan cheese and blend some more. 

Assemble the lasagna:  Coat the bottom of the pan with a thin layer of the tomato mixture, then lay 3 noodles on top.  Spread half of the tofu/spinach mixture on top of the noodles, then a layer of the tomato mixture over it.  Add another layer of 3 noodles, spread the remaining tofu/spinach mixture on top, then a layer of the tomato mixture on that.  Add the final layer of 3 noodles on top and spread the remaining tomato mixture on top of the noodles. 

Cover the pan and bake for 35 minutes.  Remove the pan from the oven, uncover it, then add the grated mozzarella cheese, then sprinkle the remaining Parmesan cheese on top of the mozzarella.   Return the pan to the oven, uncovered, to bake for about 10 minutes.  Finally, carefully broil the lasagna until the top cheese is slightly browned (watch it closely, do not walk away).  Allow to stand for a few minutes before cutting.

Source:  Vasant and Usha Lad
Kitchari tastes like a cross between a creamy rice cereal and a light dal, or lentil soup. If it is a cold, blustery day or you are feeling under the weather, a steaming bowl of this classic Indian comfort food can both warm up your bones and restore sagging energy. Everyone has his or her own special method of making kitchari. Ayurvedic Cooking for Self-Healing (The Ayurvedic Press, 1997), by Usha Lad and Vasant Lad, offers a half-dozen kitchari recipes, including this one that was adapted for Yoga Journal:

First, rinse one cup of split yellow mung beans and soak for several hours. Set aside. In a blender, liquefy one tablespoon of peeled, chopped ginger; two tablespoons of shredded coconut; and a handful of chopped cilantro with one-half cup of water. In a large saucepan, lightly brown one teaspoon of cumin, one teaspoon of coriander; one-half teaspoon cinnamon; one-quarter teaspoon each of cardamom, pepper, clove powder, turmeric, salt; and three bay leaves (remove before serving) in three tablespoons of ghee, or butter, or good oil.

Drain the mung dal and then stir it into the spice mixture in the saucepan. Next, add one cup of raw basmati rice. Stir in the blended spice and coconut mixture, followed by six cups of water. Bring to a boil, cover, and cook on low heat for approximately 25 to 30 minutes until soft.

Here is another recipe for Kitchari - Shakta's Favorite (Serves 12):

18 cups water

2 cups red lentils (boil for 20 minutes to cook) or mung beans (soaked overnight, cook 60 minutes)

2 cups brown basmati rice (40 minutes to cook; white basmati takes 20 minutes to cook)

2 large onions chopped

½ cup minced/grated ginger

16 cloves garlic minced

16 cups chopped veggies (broccoli, mushrooms, carrots, etc.)

2 tbl brown mustard seeds (heat until the seeds pop)

4 tsp turmeric

4 tsp coriander powder

4 tsp cumin powder

4 tsp Garam Masala 4 tsp cardamom

2 tsp Aesofeotida

2 tbl sweet basil

1 or 2 tsp crushed red chilies

1 piece Kombu seaweed (to enrich food with minerals and make it more easily digestible).

Comments:  (If using mung beans, soak overnight.  Lentils do not need to be soaked.) 

1) Wash beans/lentils.  Wash rice.  Bring water to boil, add beans/lentils and let boil over medium high flame.  When done, add rice and let cook. 

2) Prepare and chop vegetables.  Add vegetables to cooking beans and rice. 

3) Heat vegetable oil or ghee in large frying pan.  Add onions, ginger and garlic and sauté over medium high flame until brown.  When nicely done, combine with cooking beans and rice.  4) Heat more vegetable oil or ghee in large frying pan.  Add herbs -- beginning with brown mustard seeds, heat mustard seeds until they pop (cover the pan!); then add the remaining herbs and saute for a few minutes. 

You will need to stir the pot often at this point to avoid scorching.  You may have to add extra boiling water or vegetable stock until it is completely cooked.  The consistency should be rich, thick and soup-like with ingredients barely discernible.  Top with plain yogurt (cooling).  Chopped fresh cilantro (pitta) or basil (vata) is also nice.   Cayenne may be added (warming, kapha); fennel (cooling, pitta); or aesofoetida ("hing").  This recipe is fairly spicy.  Reduce heat for children/elderly/those ill.

Curried Yellow Dahl Soup with Cilantro Cream
Source:  Betty Crocker's Great Main Dishes without Meat
This soup combines Thai and Indian flavors for a wonderful taste and aroma.  Be sure to use real coconut milk, unsweetened, not a "coconut cream" product.

For the Soup

  •  1 1/2 cups chopped red bell pepper (about 1 large).
  •  1 cup chopped sweet (yellow) onion (about 1 large).
  •  1 cup diced carrot (about 1 large).
  •  1 tsp finely chopped ginger root (peeled first).
  •  2 cloves garlic, finely chopped.
  •  1 or 2 jalapeno peppers, seeded and finely chopped (or 1 tsp red chili flakes).
  •  1 TBL cooking oil (or use a "hot chili oil" for more pep).
  •  2 cups yellow dahl ("moong" dahl - split yellow mung beans - is best, or use yellow split peas).
  •  2 cups vegetable broth (or use vegetable bouillon cubes).
  •  1 TBL curry powder (the type of curry powder used will greatly impact the taste of this dish, from sweet to hot, savory to pungent (see above note).  I like a savory, sweet yellow curry.
  •  1/2 tsp salt.
  •  2 large red potatoes, cut into 1 inch cubes.
  •  1 can of coconut milk (15 oz).

For the Cilantro Cream

  •  1 cup plain yogurt.
  •  1/2 cup chopped fresh cilantro.
  •  1 tsp grated lime or lemon peel (aka "zest").

Cook the bell pepper, onion, carrot, gingerroot, garlic and jalapenos in oil, until the onion is tender.  Stir in the remaining soup ingredients (not the cilantro cream items).  Heat everything to a boil then reduce heat.

Cover and simmer for 25 to 35 minutes, be sure the dahl and potatoes are tender.  Top each serving with cilantro cream.  Serves 4.

Rice Pudding (Kheer)
  • 1 cup short grain Indian or Italian (Arborio) rice
  • 1 1/2 cups water
  • 2 to 3 cups milk
  • 1/2 cup sugar, or to taste
  • 1/4 cup golden raisins (pre-soaked)
  • 1/4 cup raw cashews or shelled pistachios, chopped fine
  • 1 tsp ground cardamom seeds
  • Ground cinnamon to taste

In a saucepan combine the rice and water, bring to a boil, stirring, and simmer, stirring occasionally, for 15 minutes. Add 2 cups of the milk, the sugar, raisins, cashews or pistachios, ground cardamom, and cinnamon, and simmer, stirring often, for 10 to 15 minutes more, or until rice is tender and mixture is thick and creamy. Add additional milk if necessary. Pudding may also be served chilled.

Spicy Southwestern Rice Salad
Source: "The Vegetarian Meat & Potatoes Cookbook" by Robin Robertson
  • 2 hot chilies, seeded and minced.
  • 1 clove garlic, minced.
  • 1 tsp ground cumin.
  • 2 TBL vinegar.
  • 2 TBL lime juice.
  • 1/2 cup olive oil.
  • Salt and black pepper to taste.
  • 3 cups of cold, cooked rice.
  • 1 red onion, finely chopped (raw).
  • 1 small jicama, peeled and diced or shredded (raw).
  • 1 red or green Bell pepper, seeded and chopped (raw).
  • 1 1/2 cups of cooked pinto beans.
  • Chopped cilantro (lots)

(1)  In a small bowl wisk together the chilies, garlic, cumin, vinegar, lime juice, oil, salt, and pepper.  set aside.

(2)  In a large bowl, combine the onion, jicama, Bell pepper, pinto beans, and cilantro.  Mix well.  Add to bowl the dressing made earlier.  Mix well and coat all ingredients with the dressing.  Taste and adjust seasonings.

(3)  Fold-in the rice and mix everything together.  Keep in refrigerator, serve cold.

Spicy Sesame Noodle Salad
Source: "The Vegetarian Meat & Potatoes Cookbook" by Robin Robertson
  •  8 oz Soba Noodles (Japanese buckwheat noodles, brown).  (Could also use other pastas).
  •  2 TBL toasted sesame oil.
  •  1 red bell pepper, seeded and cut into thin strips.
  •  1 medium cucumber, peeled, quartered lengthwise, then sliced bite size.
  •  1/4 cup minced scallions.
  •  8 oz can of sliced water chestnuts, drained and rinsed.
  •  1/4 cup of tahini (sesame seed paste).
  •  1 clove garlic, minced.
  •  3 TBL soy sauce (or Bragg's).
  •  2 TBL water.
  •  1 tsp Asian chili paste (or more, to taste).
  1. Cook noodles, drain and rinse in cold water.
  2. In a medium sized bowl, toss the cold cooked noodles with half of the sesame oil.  Then add bell pepper, cucumber, scallions, and water chestnuts.  Mix together.  Set aside.
  3. In a small bowl, combine the tahini, garlic, remaining oil, soy sauce, water, and chili paste.  Still well to blend.
  4. Add the mixed sauce to the noodle bowl, toss gently to coat all the noodles and vegetables.
  5. Cover the noodle bowl and refrigerate for an hour or two before serving.
  6. Serve cool.
Chana Masala (Sat Cit Ananda's Chana Masala)
Source:  "Vegan Fusion World Cuisine" by Mark Reinfeld and Bo Rinaldi - Serves 3-4
  •  1 1/2 tsp Brown mustard seeds
  •  1 1/2 tsp Cumin seeds
  •  2 TBL Toasted sesame oil
  •  2 cups Chopped onion
  •  2 TBL Garlic, minced
  •  2 TBL Ginger root, peeled and minced
  •  1 cup Tomatoes, chopped
  •  1 cup Filtered water
  •  1 1/2 cups Coconut Milk
  •  3 cups Garbanzo beans, cooked
  •  1/4 cup soy sauce or Bragg Liquid Amino
  •  1 1/2 tsp Cinnamon powder
  •  1 1/2 tsp Coriander, ground
  •  1 tsp Cumin powder
  •  1 tsp Cardamom powder
  •  1/2 tsp Thyme
  •  1/2 tsp Black Pepper, ground
  •  1/8 tsp Clove, ground
  •  Cilantro, chopped, for garnish
  •  Optional - add hot peppers for spice

(1) Place Brown mustard seeds and cumin seeds in a large, dry saute pan (with cover), on medium high heat, shake pan constantly, until seeds pop.  Add to pan the oil, onion, garlic, and ginger; cook for 5 minutes stirring frequently.

(2) Add tomatoes and cook for another 5 minutes, stirring occasionally.  Reduce heat to simmer, add soy sauce, water, spices, coconut milk, and beans.  Cook about 25 minutes, stirring occasionally. 

(3) For a thicker consistency, blend about half of the mixture until smooth then add it back into the pan.

(4) Serve hot with cilantro garnish; rice makes a nice bed for the chana.

Black Bean Salad
Source:  Clean Food: A Seasonal Guide to Eating Close to the Source by Terry Walters
  • 4 cups cooked black beans 

  • 4 tomatillos, husked and diced 

  • 1 red bell pepper, diced 

  • ½ red onion, diced 

  • 1 ½ cups corn, fresh or frozen 

  • 1 jalapeno, seeded and minced very fine

  • 1/3rd cup chopped fresh cilantro 

  • 1 teaspoon ground cumin 

  • Juice of 1 lime (or lemon) 

  • 2 tablespoons extra virgin olive oil 

  • Sea salt and freshly ground black pepper 

Serves 8. Combine all ingredients in large bowl. Season to taste with salt and pepper. Set aside or refrigerate to allow flavors to blend, then serve cold or at room temperature. Store refrigerated in airtight container for up to 5 days.
Enchilada Casserole
Source:  "Vegan Fusion World Cuisine" by Mark Reinfeld and Bo Rinaldi.
  •  12 Blue corn tortillas

Filling Mixture

  •  2 TBL Olive oil
  •  1 1/2 cups diced onion
  •  3/4 cup Green peppers, diced
  •  2 TBL garlic, minced
  •  1 tsp Jalapeno, seeded and minced
  •  1 1/2 pounds Tofu, extra firm, crumbled
  •  1 1/2 cups Tomatoes, chopped (or your best salsa!)
  •  1 cup Black beans, cooked
  •  3 TBL Tahini
  •  2 TBL Cilantro, minced (or much more the way I like it)
  •  2 1/2 TBL Soy sauce or Bragg Liquid Aminos
  •  1 1/2 tsp Chili powder
  •  1 tsp Cumin powder
  •  1/4 tsp cayenne pepper
  •  Salt and pepper to taste


  •  1 can Black olives, small, pitted (drained well)
  •  More cilantro, chopped
  •  Salsa of your choice
  1. Preheat oven to 350 degrees.  In a large saute pan, put olive oil, onions, garlic, green pepper, and jalapenos.  Cook on medium-high heat for 5 minutes, stirring frequently.  Add water if needed to prevent sticking.  Then add tofu (crumbled) and stir frequently for another 5 minutes.  Place this cooked mixture into a large mixing bowl.
  2. Place all of the remaining "filling" ingredients into the cooked mixture, combine everything thoroughly.  Set aside.
  3. Lightly oil a 9"x13" casserole dish.  Dip all of the tortillas into the salsa.  Place a layer of tortillas on the bottom of the dish.  Add one layer of the cooked filling mixture.  Place another layer of tortillas on top.  Add the remaining filling mixture on top.  Place a final layer of tortillas on top.
  4. Place a thick layer of salsa on top of the tortillas.  Cover dish with foil and bake for 35 minutes.  Remove from oven, top with olives and cilantro, and let cool for 10 minutes before serving.
Three Bean Chili
Source: "Caliente Cafe - Vegetarian Recipes from New Mexico" by Catherine Williamson. 
  •  1 cup dry pinto beans
  •  1 cup dry kidney beans
  •  1 cup dry navy beans
  •  Soak all the beans overnight
  •  3 TBL olive oil
  •  1 large onion, chopped
  •  6 cloves garlic, minced
  •  Options:  add TVP, or firm tofu shreds, or tempeh.
  •  1/3 cup rolled oats (or oatmeal)
  •  1 green bell pepper, diced
  •  1 tsp salt (or Bragg Liquid Amino)
  •  1 cup chopped tomatoes
  •  3 TBL tomato paste
  •  1 cup small black olives
  •  2 bay leaves
  •  2 tsp oregano
  •  2 TBL ground cumin
  •  3 TBL ground red chili flakes (adjust to taste) - or diced jalapenos.

(1) Drain beans then cook in fresh water until tender.

(2) Saute the onion, bell pepper, hot peppers if any, and garlic for 3 minutes on medium heat.  Add tempeh crumbles (if using) to the pan and continue cooking for 3 minutes.  Add all the spices and herbs and saute a few more minutes.  Add the tomatoes and tomatoes paste, plus the TVP or tofu (if using).  If needed, add some water to make the desired consistency.

(3) Mix the cooked beans with the hot spices, then add the oatmeal and olives, and let everything simmer for a few minutes.  Taste for seasonings (more salt, more pepper).  The chili is very thick, so be careful to prevent burning, use more water when needed. 

(4) Serve with tortillas and sides of chopped onion and chopped cilantro.

Mexican Corn, Tomatillo, and Red Bean Stew
Source: "The Vegetarian Meat & Potatoes Cookbook" by Robin Robertson

This colorful chili-like stew can be served over rice or noodles, or accompanied with corn bread.  Serves 4.

  •   1 TBL olive oil
  •   1 medium yellow onion
  •   2 garlic cloves, minced
  •   3 big tomatillos, husks removed, washed, and chopped
  •   2 jalapeno chilies, diced (or less, or seeded, to reduce heat)
  •   15 oz can of tomato sauce
  •   ?? chili powder to taste (if any)
  •   1 tsp ground cumin
  •   1 tsp dried oregano
  •   1 tsp salt
  •   1/2 tsp ground black pepper
  •   3 cups water
  •   2 cups corn kernels (or diced Jicama)
  •   3 cups cooked red kidney beans (or any bean available)
  •   2 TBL fresh cilantro minced
  1. In a large pot, heat the oil over medium heat.  Add the onion and garlic, cover, and cook, stirring a few times until softened - about 5 minutes.  Add the tomatillos and chilies and cook until softened, about 2 minutes.  Stir in the tomato sauce, chili powder, cumin, oregano, salt, and pepper.  Add the water and bring to a boil.  Reduce the heat to low and simmer for 30 minutes.
  2. Stir in the corn (or Jicama), red beans, and cilantro.  Taste the mixture and adjust seasonings.  Simmer another 10 minutes and serve hot.
Curried Stew with Peanut Sauce
Source: Betty Crocker's Great Main Dishes without Meat

Main dish ingredients:

  • 2 cups broccoli flowerets - bite size
  • 2 cups cauliflower - bite size
  • 1 cup chopped red Bell pepper
  • 1 cup chopped onion
  • 1 TBL curry powder
  • 1 tsp mustard seed
  • 1/2 tsp cumin seed
  • 2 cloves garlic, minced
  • 1 hot pepper, minced
  • 3 TBL good oil
  • 1 cup vegetable broth
  • 2 cups cooked kidney beans
  • 2/3 cup raisins
  • 1 TBL lemon juice

Peanut sauce ingredients:

  • 2/3 cup plain yogurt
  • 1/4 creamy peanut butter
  • 1/4 cup coconut milk
  • 1 TBL soy sauce
  • 1/4 tsp hot red pepper sauce (or to taste)

Main dish:  Saute onion, mustard seeds, cumin seeds, and garlic in oil until mustard seeds "pop."  Add broccoli, cauliflower, bell pepper, curry powder, and hot pepper to the saute.  Lower heat to medium and cook another 5 minutes, stirring.  Add the vegetable broth, beans, raisins, and lemon juice.  Heat to boiling then reduce heat and simmer 10 minutes.  This goes well with rice.

Peanut sauce:  Mix all ingredients together very well, until smooth. 

Dhan Daar Nay Vaghaar - Pureed Yellow Peas with Rice and Fried Onions
Source:  Cafespice Namaste by Cyrus Todiwala.

Feel free to use any type of lentil or even chickpeas with this recipe.  Yellow peas are a mild and nutritious option, with a taste similar to mashed potatoes (with onion, butter, and garlic on top).

For the Dhan (which means grain or lentil)

  •   1 cup Yellow Peas (or any lentil), washed well, soak in water for 2 hours.
  •   1 tsp. ground turmeric.
  •    1 TBL butter or ghee.
  •   1/2 tsp. salt (or 1 TBL Bragg Liquid Amino).

For the Vaghaar (means tempering)

  •   1 TBL butter or ghee.
  •   1 TBL good oil.
  •   1 tsp. cumin seeds.
  •   8-10 garlic cloves, minced.
  •   1 green chili (hot or not, your choice), minced.

For the Rice

  •   2 bay leaves.
  •   2 green cardamom pods (crushed).
  •   1/2 tsp. salt.
  •   2 cups basmati rice.
  •   1 bunch fresh cilantro, finely chopped.

For the Fried Onions

  •   5 TBL good high-heat oil (such as coconut, refined peanut, or refined safflower).
  •   2 very big sweet onions, sliced very thin.
  1. First cook the Dhan (yellow peas) in a covered pot, cover the peas with 1/2 inch of water, add the turmeric, sale, and bay leaves.  Bring to a boil.  Reduce the heat and simmer for 30 minutes or so, until peas are tender but not mush.  Most of the water should be absorbed.  Add the butter or ghee and stir well.  Puree half of the peas to make a thick pouring mixture (add water as needed).  Combine the pureed peas with the other peas.  Set aside, keeping it warm.
  2. For the Vaghaar, put the butter and oil in a saute pan and heat slowly, raise heat until it sizzles.  Add the cumin seeds and let them sizzle for about 1 minute, then add the minced garlic and minced chili.  Saute this until the garlic turns golden brown.  Add this mixture to the Dhan, mix well.
  3. For the rice, cook it in the usual way for the rice you select, along with the bay leaves, salt, and cardamom pods.  However, stop cooking the rice while it is still a little bit firm.  If this leaves the rice wet and/or water in the pot, drain out the water and then bake the wet rice in a 350 degree oven until it is dry and fluffy.  Remove the bay leaves and cardamom pods.  Mix the chopped cilantro into the rice, keep it warm.
  4. For the Fried Onions, heat the frying oil quite hot (but not smoking).    Add some of the thinly sliced onions, stir to break-up the stands, and be sure they are submerged in the hot oil.  Stir frequently, until the onion turns light brown.  At this point remove the sizzling onions, drain off the hot oil, and put onto paper towels.  The onion will actually continue to cook for a bit and get darker!
  5. Serve everything hot, with rice in the bottom of the bowl, then the Dhan, then some fried onions on top.
Quinoa Surprise (totally tasty!) with Cilantro Pesto
Source:  The New Whole Grains Cookbook by Robin Asbell

The actual title of this dish is "Mexican Quinoa with Pepitas and Cilantro" - but I renamed it because of its surprising good taste.  Make this dish and you will become an instant hero to your guests.  By the way, "quinoa" (pronounced keen-wah) is not really a grain, it is more closely related to spinach and chard.  It is high in protein, calcium, iron, and B vitamins.  Use quinoa as a substitute for rice, it has much better nutrition.  You do need to rinse quinoa prior to cooking, it has a soap-like coating on it to deter animals from feeding on it.  You can get Red or White quinoa, I like to mix them for a more colorful presentation (and the Red type has a slightly better nutrition profile).

  •   1 cup quinoa (rinsed) 
  •   1 1/2 cups water
  •   1/2 cup raw pumpkin seeds (Pepitas), or sesame seeds.
  •   1/2 bunch fresh cilantro
  •   2 cloves garlic
  •   1/2 jalapeno chili
  •   1/2 tsp salt
  •   1 tsp cumin, ground
  •   2 TBL olive oil
  •   1 tsp lime juice
  •   1 small red pepper, diced
  •   2 scallions, chopped
  1. Cook the rinsed quinoa in 1 1/2 cups of water.  Bring to a boil, put a tight fitting lid on the pot, reduce heat to lowest setting and simmer for 15 minutes, or until all the water is absorbed.  Take the pot off the heat, keep the cover on, and let "steam" for 5 more minutes.  The 'grains' will open into a nice spiral shape.  Set aside.
  2. Toast the raw pumpkin (or sesame) seeds, in a dry pan on high heat, shaking the pan continuously until they start popping.  Put the toasted seeds into a food processor or blender.  Add the cilantro, garlic, jalapeno, salt, and cumin then blend it.  When everything is minced, slowly add the olive oil to form a paste (scrape the sides often), then slowly add the lime juice.  Blend until smooth, it should be pourable (add water as needed).
  3. Combine the quinoa with the cilantro paste, still well to distribute evenly.  Then stir-in the bell pepper and scallions.  Serve warm or cold.  This can be a main dish or used as a filling for 'wraps'.
  4. To spice it up a bit, make a salsa for those who want more heat.
Easy Tomato-Green Chili Salsa
Source:  Hari Dev Singh

This simple salsa emphasizes flavor over heat.  But you can still make it hotter than Hades if you want.  It is easy to make using off-the-shelf items.

  •   28 oz can of petite chopped tomatoes
  •   15 oz can of Green Enchilada Sauce (medium heat)
  •   1/2 large yellow onion, finely chopped
  •   1/2 bunch fresh cilantro, finely chopped
  •   2 TBL lemon or lime juice
  •   1 tsp ground cumin
  •   1 tsp chili powder (adjust for heat level desired) [optional]
  •   1/2 tsp salt

Mix everything together well, serve cold or at room temperature.

Millet Soup
Source:  The Cleanse Recipes by Deva Kaur Khalsa
  •  1 cup millet (rinsed)
  •  2 medium onions, diced
  •  2 stalks celery or carrots, bite size
  •  1 clove garlic, diced
  •  2 tsp cumin seeds
  •  2 TBL Bragg Liquid Aminos
  •  1 tsp sea salt (or one stick of kombu)
  •  1 1/2 quarts water
  •  1 inch ginger root, finely chopped
  •  1 tsp turmeric
  •  2 tsp cumin powder

1) Put rinsed millet into a medium sized pot, add the water.

2) Add all of the other ingredients.

3) Bring to a boil, reduce heat to simmer, cover pot.  Cook for 1 or 2 hours.

This dish is tasty, although mild; even kids will eat it.  For a nice spice hit, serve a salsa on the side.

White Bean Chili
Adapted from Paula Dean (Food Network)
  •   1 pound dried navy beans
  •   5 cups vegetable stock
  •   4 tablespoons (1/2 stick) butter
  •   1 tablespoon minced garlic 
  •   3/4 cup diced onion
  •   1 1/2 cups chopped green chilies (hot or mild, you decide) or
      one 15 oz can of Green Enchilada Sauce (this canned sauce is 'medium' heat)
  •   1 pound tofu (FTS) cubed (or 1 cup textured vegetable protein "TVP")
  •   1 tablespoon ground cumin
  •   1 tablespoon dried oregano
  •   1 to 2 teaspoons ground black pepper
  •   1/2 teaspoon white pepper
  •   Pinch red pepper flakes
  •   1/2 bunch cilantro leaves, chopped

Rinse beans well, cover with cool water, and soak for 2 hours. Drain. Place beans in large pot with vegetable stock and bring to a boil over high heat. In a saucepan, heat butter over medium heat. Add garlic, onion, and chilies (if using) and saute for 5 minutes. Add chili mixture to pot with beans, plus the canned Green Enchilada Sauce (if using). Add tofu (or TVP), cumin, oregano, pepper, white pepper, red pepper flakes, and cilantro. Lower heat to medium and cook, stirring occasionally, for approximately 1 1/2 hours. Serve with cornbread, if desired.

Chickpea Ragout
Source:  A. Nonymous
  •   1 pound dried garbanzo beans, soaked overnight
  •   4 cups vegetable stock
  •   2 TBL olive oil
  •   2 TBL minced garlic 
  •   1 red onion, diced
  •   2 cups petite diced tomatoes
  •   2 sprigs fresh Thyme (or 1/2 tsp dried)
  •   1 tsp ground cumin
  •   2 tsp honey
  •   1 TBL lemon juice
  •   Salt and pepper to taste
  •   1/2 bunch cilantro leaves, chopped

This is a version of a dish served in Morocco.  It goes well with couscous or quinoa.

  1. Heat the olive oil in a saute pan over medium heat.  Add the onion and garlic, cook for several minutes while stirring.  When the onion is 'wilted' then sprinkle the cumin and thyme on top and cook for a few more minutes.
  2. Drain the chickpeas and place into large pot.  Add the sauteed onions & garlic, vegetable stock, tomatoes, honey, and lemon juice.  Bring to a boil.  Cover the pot, reduce heat to simmer, and cook for about 1 hour until the chickpeas are soft.  Add salt and pepper to taste.
  3. [Optional] Prepare the couscous or quinoa while the chickpeas simmer.
  4. When chickpeas are soft, remove thyme sprigs, then adjust spices to taste.  Add the chopped cilantro and stir well.
  5. Serve over couscous or quinoa.
  6. A spicy hot salsa is also good to serve on the side.
Cilantro Avocado Live Energy Soup
Source: The Cleanse Recipe Book
  • 1 large bunch cilantro
  • 1/2  jalapeno or 1 stalk of green onion
  • 1 tbsp mellow miso
  • 2 cloves garlic
  • Juice of 1/2 lime
  • 1/2  tsp Nama Shoyu or Celtic sea salt
  • 4 cups Rejuvelac or water
  • 1 avocado
  • 1 tomato

Blend until smooth. Garnish with avocado. Cilantro is good for detoxing heavy metals.

Masaman Curry
Source:  Lisa Turner adapted from Thai Vegetarian Cooking
6 tablespoon Sesame Oil  
2 teaspoons sugar
1 clove garlic, crushed  
1 tablespoon salt
1 lemon juice it  
2 large schallots chopped
1 cup potato diced
2 tablespoon masaman curry paste   online
1 can 15 oz coconut milk
1 lb tofu (FTS style) diced
1 tablespoon tamarind juice Optional
1 cinnamon stick Optional
2/3 cup cashew Optional
2 pinches cardamom Optional
2 leaves bay leaf Optional
Tips and substitutions
Masaman tastes great if you let it sit overnight so that the spices penetrate the tofu and potatoes. I find that the tastes just don't come together until the next day.

I usually make enough masaman to have for days.

*Shakta and Hari Dev used firm tofu instead of paneer cheese.   

**You can make your own Massaman Curry Paste.  However, Shakta found a vegetarian Massaman Curry paste pre-made on-line.  The brand name is ‘Maesri.’  You can find ‘Maesri Masaman Curry Paste’ on Amazon.com. 

***Shakta also added pea pods, diced carrots, tomatoes, broccoli and sweet potato.  Any non-leafy veggies would work.  Also, if you’re not a fan of cashews in your curry try topping the dish with roasted peanuts right before serving instead!

Peel and cut up potatoes into big chunks, 1" x 1" x 1". Cut up tofu and onion into the same size.

Heat coconut milk and masaman curry paste in a pot over medium to low heat and stir. Break up the paste and mix well with coconut milk. Stir constantly to keep the mixture from sticking. When you see the red oil bubbling up (about 5 minutes), add the tofu and stir to cover it with curry. Add half a cup of water or enough cover all the tofu. Add the rest of the ingredients, except for potatoes, onion and cashew. Simmer for 10 minutes then add potatoes, onion and cashews. Let simmer for 20 minutes more. The liquid should be reduced and you should be able to see some chunks. But, if the liquid is very low, add more water.

Serve with cucumber in vinegar.
Serve hot with cold cucumber in vinegar

Masaman Curry Paste (if you cannot find pre-made mix)

10 or less! red chili peppers dried
1 teaspoon cumin seeds
1 tablespoon coriander seeds
2 each cardamom pods
3 each cloves
6 tablespoons garlic chopped
4 tablespoons shallots chopped
1 tablespoon vegetable oil
10 each peppercorns
2 tablespoons lemon grass chopped
1 teaspoon galangal chopped
1 teaspoon bergamot skin
1 teaspoon coriander root chopped
1 cup palm sugar
1 tablespoon salt
4 tablespoons tamarind juice


Coarsely chop the chilies and soak in water for 10 minutes.  Drain.

Dry-fry the cumin and coriander seeds, cardamom pods and cloves over medium heat for 1 to 2 minutes until they are aromatic and slightly browned.

Saute the chilies, garlic and shallots in the oil until lightly browned.

Pound in the following order: a) garlic, shallots and chilies; b) coriander, cardamom pods, cumin, cloves and peppercorns; c) lemon grass, galangal, bergamot, coriander roots.

Mix all the above ingredients plus the sugar, salt and tamarind juice to form a fine paste.

Lentil Bolognese (alternative 'meat' sauce)
Source:  Food for Life, by Petrea King

Here is a treat for those who like the texture of meat in their spaghetti sauce, without using textured vegetable protein!  Instead, red lentils are used to provide the 'bolognese' style pasta sauce, with very good results.  Even kids will eat this!

  • Olive Oil (or Coconut oil)
  • 1 leek, finely chopped
  • 1 stalk celery, finely chopped
  • 1 carrot, finely chopped
  • 1 tsp cumin seeds
  • 1 1/2 cups dry red lentils (please use red), rinsed well and drained
  • 28 oz can petite diced tomatoes (or tomato puree)
  • 1/4 cup tomato paste
  • 1 cup vegetable stock (or water)
  • 1 TBL dried oregano
  • 2 tsp dried basil
  • 3 cloves minced garlic
  • Salt (or Bragg's) and pepper to taste
  • Optional for Adult Version:  diced hot chilies

In a sauce pot, heat the oil and saute the leek, celery, carrot, garlic, chilies, and cumin seeds; until the leeks are tender.  Add the vegetable stock and red lentils, stir until well combined.  Add the diced tomatoes (or puree),  tomato paste, oregano, and basil to the mix.  Bring to a boil then simmer with cover for 20 minutes.  Salt and pepper to taste.

Serve this sauce hot over your favorite pasta.

Potato Salad - Greek Style
Source:  a nice Greek lady (serves 4)
  • 1 pound red potatoes, unpeeled and cut into 1/4-inch thick cubes
  • 1 cup sun-dried tomatoes (or petite diced tomatoes)
  • 1 cup red quinoa (rinsed)
  • 1/4 cup olive oil
  • 3 TBLS lemon juice
  • 1 large clove garlic, finely minced
  • 1 teaspoon (chopped) fresh oregano (or 1/2 tsp dry)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup diced cucumber
  • 1/2 cup chopped red onion
  • 1 cup (crumbled ) feta cheese
  • 1/2 cup (pitted) Greek or other ripe olives (save 1/4 cup of the olive juice)
  1. Place diced potatoes in a large pot, add enough water to cover and bring to a boil over high heat. Reduce heat to low and simmer until potatoes are tender, about 10 minutes; drain off the hot water then cool the potatoes in cold water, and set aside.  Do not over cook, the potatoes should be firm.
  2. Put quinoa in a small pot (with lid).  Add 2 cups of water and a pinch of salt, bring to a boil.  Cover pot and reduce heat to simmer.  Cook for 20 minutes.
  3. If using sun-dried tomatoes, place them in a bowl, cover with boiling water and set aside for 10 minutes.
  4. In a large bowl, whisk together the olive oil, lemon juice, olive juice, garlic, oregano, salt and pepper.
  5. Drain tomatoes and pat dry. Add potatoes, tomatoes and cucumber to the bowl with the dressing; toss to coat. Add the cooked quinoa, red onion, feta cheese and olives, and gently toss. Refrigerate for one hour before serving.
Gazpacho - Surya's Fire Roasted (Serves 4)
Source:  Vegan Fusion World Cuisine, by Mark Reinfeld and Bo Rinaldi
  • 4 cups tomato juice (fresh is best, use very ripe tomatoes)
  • 4 large Roma tomatoes (about 1 1/2 cups chopped)
  • 1/2 cucumber peeled, to blend
  • 1/2 small yellow onion, to blend
  • 2/3 cup vegetable stock (or water)
  • 3 TBL lime juice
  • 1 TBL Shoyu (soy sauce, 'reduced salt' is good)
  • 1 TBL fresh basil, minced (or 1 tsp of dry basil)
  • 1 1/4 tsp ground cumin (toasted will make it better)
  • 1 tsp garlic, minced
  • 1 tsp jalapeno pepper, seeded and minced
  • 1/2 tsp chili powder
  • pinch of cayenne pepper if wanted
  • 3 TBL cilantro, minced
  • 2/3 cup cucumber, peeled and diced (will not be blended)
  • 2/3 cup corn kernels
  • 1/2 cup Bell pepper diced (use green or yellow or red)
  • 1/3 cup red onion, diced
  • Salt and pepper to taste
Place the first 5 ingredients (tomatoes and juice, 1/2 cucumber, 1/2 onion, and vegetable stock) into a food processor or blender, blend until smooth.   Keep blending, and add the next 8 ingredients (lime juice, Shoyu, basil, cumin, garlic, jalapeno, chili powder, and cayenne.  Keep blending everything for a few minutes. Place blended items with all remaining ingredients into a serving bowl, add salt and pepper to taste, refrigerate. Serve cold.
Quinoa Salad with Green Goddess Dressing (Serves 2)
Source:  Cleanse Recipes by Deva Kaur Khalsa
  • 1 cup dry quinoa (rinsed well before cooking)
  • 2 cups water
  • 1/2 cucumber peeled, diced
  • 1/4 cup red onion, diced
  • 1 scallion, finely chopped
  • 1 medium carrot, grated
  • 1 1/2 cups broccoli crowns

Rinse the quinoa well and drain out the water.  In a medium saucepan add the quinoa and 2 cups of water, bring to a boil.  Cover the pan, turn down the heat, and slow simmer for 20 minutes (all of the water should be absorbed).   When finished, put quinoa in a shallow bowl then place the bowl in the refrigerator.   While the quinoa is cooking, prepare the vegetables.  Chop and combine the vegetables, except for the broccoli.   Lightly steam or blanch the broccoli until tender, but still crisp.  Place cooked broccoli in refrigerator to cool .  Now prepare the dressing:

 Green Goddess Dressing 

  • 1 clove garlic
  • Juice of one lemon (about 1/4 cup)
  • 1/2 cup cilantro, not chopped
  • 1 cup parsley, not chopped
  • 4 TBL Bragg Liquid Aminos (or soy sauce, light)
  • 1/2 tsp vinegar (your favorite kind)
  • 1/2 cup olive oil
  • Optional:  add black pepper or cayenne for some heat

Blend all ingredients until smooth, chill the dressing.

When everything has chilled, combine all of the vegetables with the Green Goddess Dressing, stir well to coat the vegetables.  Then fold-in the the quinoa with the seasoned vegetables.   Serve cold.

Greek Beans with Dill and Honey
Source:  The Greek Vegetarian by Diane Kochilas
  • 1 pound dried lima beans (large) or Greek Giant Beans, soaked
  • 1/2 cup olive oil
  • 2 medium red onions, peeled and finely chopped
  • 3 cups tomatoes, finely chopped
  • 2 cups water
  • 3 TBL honey
  • 1 cup loosely packed fresh dill weed (after measuring, then finely chop the dill - no stems)
  • 1/4 cup red vinegar
  • 2 TBL tomato paste
  • Salt and pepper to taste
  1. In a large skillet heat 2 TBL of olive oil over medium heat, add the chopped onions and cook until onions are wilted and lightly caramelized.
  2. Preheat oven to 375  degrees F.  Rinse and drain the soaked beans, place in a large pot with fresh water to cover them by 3 inches.  Bring to a boil then reduce heat, simmer for about 15 minutes until tender (be careful, over-cooked beans will turn into mush).  Remove beans from heat and drain off the hot water.  If the beans have a 'skin' that is loose, you may want to 'pinch off' that skin.
  3. Place cooked beans in a large baking pan with 3 TBL olive oil, the onions, tomatoes, water, and honey.  Mix thoroughly.  Cover the pan with foil and bake for 1 hour.  Be sure the sauce is thick and creamy.  Add more water during baking if needed.  During the last 15 minutes of baking, add the remaining ingredients: chopped dill, vinegar, tomato paste, salt, and pepper.  Mix thoroughly.  Serve warm.
Raspberry Millet
Source:  Cleanse Recipes by Deva Kaur Khalsa
  • 1 cup millet
  • 3 cups water
  • 1 apple
  • 1 cup fresh blueberries or raspberries (use frozen organic berries if necessary)
  • 2 Tbsp maple syrup or honey
  1. Boil millet, water and chopped apple for 20 minutes or until all water is absorbed (add enough water to achieve a mushy consistency).
  2. Spread cooked millet in baking dish and cover with berries and maple syrup. Bake at 350 degrees for 45 minutes. Yields 6 servings.
Tuscan Bean Soup
Source:  Clean Food by Terry Walters
  • 1 thumb size piece of kombu
  • 2 TBL olive oil
  • 4 garlic cloves, minced
  • 1 cup chopped onion
  • 1 TBL dried basil
  • 2 tsp dried oregano
  • 1/4 tsp dried rosemary
  • 1 1/2 cups cooked chickpeas
  • 1 1/2 cups cooked small white beans
  • 1 1/2 cups cooked aduki beans (or pinto beans)
  • 4 cups of diced tomatoes (with juice)
  • 1 bunch kale, chopped into bite size pieces
  • 2 cups water or vegetable stock
  • 1/4 cup lemon juice
  • Salt and pepper to taste
  • 1/4 cup chopped parsley
  1. Over medium heat, saute garlic and onion in the olive oil until soft.
  2. Add basil, oregano, and rosemary.  Stir well.
  3. Add all the cooked beans, tomatoes, kale, kombu, and water (or stock).
  4. Bring to a boil then reduce heat to a simmer.
  5. Add lemon juice, salt, and pepper.
  6. Cover and cook for 45 minutes.
  7. Serve hot with parsley garnish.
Greek Tofu Scramble
Source:  TBA by
  • Olive oil to saute
  • 2 garlic cloves, crushed
  • 1 medium onion, diced
  • 1 tsp fresh mint, minced
  • 1 tsp fresh oregano, minced (or 1/2 tsp dried)
  • 1/2 tsp turmeric
  • 1 cup diced tomatoes
  • 1 cup chopped spinach
  • 1/2 cup chopped parsley
  • 4 scallions, cut into small rounds
  • 1/2 cup feta cheese
  • 1 box extra firm tofu (use fresh, not frozen)
  • Dash of red pepper flakes (if wanted)
  • Salt and Pepper to taste
  1. Heat the oil in a large saucepan and cook the onions and garlic until soft.
  2. Add the mint, oregano, turmeric, and red pepper flakes to the pan. Cook for another 5 minutes.
  3. Add the tofu to the pan, tearing it into small bits.
  4. Add the spinach, tomatoes, and parsley to the pan.
  5. Bring to a boil, then simmer for 30 minutes or more - to reduce the excess water in the pan.
  6. Serve hot, fold-in the scallions and feta cheese just prior to serving.
Tofu Mayonnaise
Source:  SukhNam Kaur (Ann) DelMonico
  • 1 pound soft, silken tofu

  • 4 tablespoons apple cider vinegar

  • 1 teaspoon Dijon mustard

  • 1/2 teaspoon salt

  • 2/3 cup vegetable oil

  • 1 tablespoon lemon juice (optional)

  1. In a food processor or blender on medium speed, puree tofu until smooth. 
  2. Add vinegar, mustard, and salt and mix until thoroughly combined.
  3. Turn machine on high and drizzle the oil in slowly until the mixture thickens.
  4. Taste for seasonings and ad lemon juice if desired.

Makes 2 cups. Will keep in refrigerator for 2 weeks.
Tofu Scramble
Source:  Hari Dev Singh Beck (serves 12)
• 5 TBL olive oil
• 2 yellow or white onion, diced
• 10 cloves garlic, minced
• 4 tsp soy sauce
• 6 containers of firm or extra firm tofu, drained and shredded  (fresh, not frozen)
• 1 bell pepper, any color, diced
• 2 cups mushrooms, sliced
• 6 green onions, diced (for garnish)
• 4 tomatoes, diced (or 1 can of 28 oz 'petite' diced tomatoes)
• 2 tsp ground ginger
• 2 tsp chili powder
• 1 tsp turmeric
• dash cayenne pepper (optional)
• salt and pepper to taste
  1. Sautee the onion and garlic in the olive oil for 3-5 minutes, until onions are slightly soft.
  2. Add remaining ingredients, except for green onions, salt and pepper.
  3. Stirring frequently, sautee (medium heat) for a good long time to boil-off most of the excess water.
  4. Season with salt and pepper to taste.  Garnish with green onions.
Greek Spinach/Orzo Soup
Source:  "a beautiful bowl of soup" by Paulette Mitchell
  Students loved this dish after class at Sunday’s potluck. It is a light and lively lemony soup that went perfectly with crackers (or, just as well with warm, crusty bread!).  Double the ingredients listed below to serve 8-10 people.
  • 2 TBL olive oil
  • 1 cup chopped onion
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 5 cups vegetable stock
  • 15-ounce can of petite diced tomatoes with juice
  • 1/2 pound frozen, chopped spinach (or 6 cups of fresh chopped spinach, steamed)
  • 1/4 cup chopped cilantro or parsley
  • 1/2 cup orzo pasta (or riso pasta)
  • 1/4 cup lemon juice
  • 1 TBL fresh dill, minced (or 1.5 tsp dry dill)
  • Salt (or Bragg's) and pepper to taste
  1. Heat the oil in your soup pot over medium heat.  Add the onion, and cook about 5 minutes until translucent.
  2. Add bell pepper, garlic, and dill; continue cooking for another 5 minutes until the bell pepper softens.
  3. Add vegetable stock and tomatoes (with juice).  Increase heat and bring to a boil.
  4. Add spinach, cilantro, and orzo.
  5. Reduce heat, cover pot, and simmer until orzo is 'al dante' (about 8 minutes).
  6. Add lemon juice, salt, and pepper.  Serve immediately.

Note:  this soup does not get better with age because the orzo will become mushy and the lemon tang will disappear.  Serve right away.  Also consider other vegetables for this soup - Kale, Broccoli, etc.

Moroccan Red Lentil-Bean Stew
Source:  "a beautiful bowl of soup" by Paulette Mitchell (makes 5 cups)
  • Olive oil
  • 1 cup diced onion
  • 1 tsp saffron threads, crushed
  • 2 tsp curry powder (hot or sweet, your choice)
  • 1 tsp ground cumin
  • 1 tsp dry rosemary, crushed well
  • 1 tsp fennel seeds
  • 6 cups vegetable broth (can also use Knorr Vegetable Bullion Cubes)
  • 1 can (15 oz) small white beans, drained and rinsed
  • 1/2 cup dried red lentils, rinsed
  • 1/2 cup basmati rice
  • 1 can (15 oz) petite diced tomatoes
  • 1/2 bunch fresh cilantro leaves, chopped
  • 1 TBL tomato paste
  • A few drops of Tobasco for heat
  • Salt and Pepper to taste
  1. Mix the crushed saffron threads with 1 TBL very hot water.  Crush some more, and set aside.
  2. In a soup pot combine the olive oil, onions, rosemary, cumin, and fennel seeds, saute on medium heat about 5 minutes.
  3. Add the vegetable broth, beans, rice, lentils, and curry powder.  Stir mixture for 30 seconds, then add the saffron thread mixture.  Stire some more.
  4. Bring up the heat until the stew boils. 
  5. Add the chopped tomatoes (with juice), cilantro, and tomato paste; stir well.  Season with the tobasco, salt, and pepper to taste.
  6. Reduce heat, cover pot, and simmer for about 30 minutes (until the rice is done).

This stew gets better overnight, make it the day before you serve it.  Garlic bread makes a great side dish.

Mediterranean Pasta & Greens
Source:  Clean Food by Terry Walters
  • 1 pound small pasta of your choice (I used mini-bow tie)
  • Olive Oil
  • 3 garlic cloves, minced
  • 1 sweet onion, finely chopped
  • 1 TBL dry basil
  • 2 tsp dry oregano
  • 1 1/2 cups cooked chickpeas
  • 2 cups diced tomatoes with juice
  • 2 TBL tomato paste
  • 1/4 cup mirin (if you have it, adds slight sweetness)
  • 1 small bunch of favorite greens (spinach, kale, collard, mustard, etc.), chopped
  • Fresh cilantro for garnish, chopped.
  • Salt & Pepper to taste
  1. Cook the pasta - be sure it is firm and not mushy.  Drain pasta and toss with some olive oil.  Set aside.
  2. In a medium soup pot (4 quart) add the olive oil, onion, garlic, basil, and oregano; saute for a few minutes until onions are soft.
  3. Add chickpeas, mirin, tomatoes, tomato paste and continue to cook for 5 minutes.
  4. Add the chopped greens and continue to cook a few more minutes until the greens are soft.
  5. Add the cooked pasta, combine everything.  Season with salt and pepper.
  6. Add cilantro garnish, serve.
Tamale Pie
Source:  Vegi-Mex by Golden West Publishers
  • 1 cup Masa Harina (tamale corn flour, or corn meal with 1/4 cup lime juice)
  • 1 egg (or use an egg substitute powder)
  • 1 TBL chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper powder
  • 1/2 tsp salt
  • 1 can 15 oz whole kernel corn (save juice)
  • 1 can 15 oz petite diced tomatoes (save juice)
  • 1 can 15 oz black beans, drained (do not save juice)
  • 1 can 15 oz green enchilada sauce (medium heat, or use red sauce for mild heat)
  • 1 can 4 oz diced green chilies (mild or hot, your choice)
  • 4 scallions with greens, chopped
  • 1 can 4 oz black olives, sliced (save juice)
  • 1 1/2 cups shredded sharp cheddar cheese
  1. Combine all of the dry ingredients and spices into a mixing bowl.  Mix very thoroughly.
  2. Combine in a measuring cup all of the 'saved juice' from the corn, tomatoes, and olives (plus egg and/or lime juice if using it).  You need 1 1/2 cups of liquid, add milk or water as needed.
  3. Add the liquid to the dry ingredients, add the corn, add the chilies, add the tomatoes, add the green onions, add the olives, and 1/2 cup of the cheese.  Mix everything very well.  The final 'dough ball' should be like very thick oatmeal but less dense than bread dough.
  4. Oil the bottom of a casserole dish, put the black beans on the bottom then pour on top of the beans the green enchilada sauce.
  5. evenly spread the dough ball on top of the beans.
  6. Sprinkle the remaining cheese on top of the dough.
  7. Bake at 325 degrees for about 45 minutes (until the dough is fully cooked).

Serve with a spicy salsa.  Serves about 5.

Caribbean Corn & Potato Chowder
Source:  The New Vegetarian Cookbook by Nadine Abensur
  • 6 TBL coconut oil (or other good oil)
  • 2 cups diced onion, sweet
  • 3 cloves garlic, minced
  • 3 cups diced potato, small cubes
  • 4 cups of corn kernals (fresh is best)
  • 2 vegetable bouillion cubes (or vegetable stock)
  • 28 oz can of petite diced tomatoes
  • 1 heaping TBL paprika
  • 1 TBL ground coriander
  • 1/2 tsp chili powder (more or less to taste)
  • 1 hot pepper, diced
  • 15 oz can of coconut milk
  • Dash of Tobasco
  • Salt to taste
  1. Heat the oil and saute the onion, garlic, and diced hot pepper until the onions are translucent.
  2. Add the diced potatoes and saute a few more minutes.
  3. Add the dry spices - paprika, coriander, chili powder - saute a few more minutes.
  4. Add all of the remaining ingredients, except the coconut milk.  Bring to a boil (add water if necessary) then reduce to a simmer.  Cook until potatoes are tender.
  5. Finally, add the coconut milk.  Adjust the water and salt to taste.  Serve warm.
Potato Casserole Middle Eastern Style
Source:  The New Vegetarian Cookbook by Nadine Abensur
  • 3 1/2 pounds of potatoes
  • 4 1/2 cups of diced onions (I like sweet onions)
  • 1/4 cup olive oil
  • 2 tsp turmeric
  • 2 tsp ground coriander
  • 3 garlic cloves, minced
  • 5 strands of saffron, dissolved in 1/4 cup of hot water
  • 1 cup raisins ('golden' are best)
  • 1/2 bunch cilantro, chopped
  • Dash of Tobasco (to taste)
  • Salt and Pepper to taste
  1. Wash the potatoes well, then cut into bite-size pieces (with skin).  Put cut potatoes into a pot of salted water.  Boil potatoes about 7 minutes, not fully soft, but still firm.
  2. In a medium sized pot, saute the onions and garlic in the olive oil.  When onions are transparent, add the turmeric and corriander, saute a few more minutes.
  3. Add 1/2 cup of water to the pot, bring to a slow boil.  Add salt, pepper, and Tobasco and simmer for a few minutes.  Add the raisins, simmer a few minutes.  Add the saffron to the pot, simmer a few more minutes.  This 'slow' cooking will mingle and develop the flavors.
  4. Add the semi-cooked potatoes to the pot, mix well.  Bring to a slow boil for another few minutes, until the poatatoes are cooked.  Add water if necessary.
  5. Garnish with fresh cilantro.  Serve warm.
Tofu Orange Ginger Casserole
Source:  Clean Food by Terry Walters
  • 16 oz Extra Firm Tofu - FTS style
  • 3 TBL grated fresh ginger
  • 3 garlic cloves, minced
  • 3 TBL minced red onion
  • 1 cup orange juice
  • 1/4 cup brown rice vinegar
  • 1/4 cup Tamari (soy sauce)
  • 2 TBL sesame oil (toasted is best)
  • 2 TBL maple syrup
  1. Thaw tofu, squeeze out excess water, then cut into bite-size cubes.
  2. Place tofu cubes into a shallow baking dish.
  3. Add all of the ingrediants into the baking dish with the tofu.
  4. Spread and turn the tofu to allow marinade to cover all of the cubes.
  5. Cover and let sit at least 30 minutes (in refridgerator).
  6. In a 350 F oven, place tofu baking dish, uncovered.
  7. Bake for 15 minutes, then turn the cubes, and bake another 15 minutes.
  8. This dish is done when the tofu looks golden brown.
  9. Serve with rice or quinoa.
Bhaji (Savory Potato Breakfast)
Source:  Several Online Sources
This version of Bhaji is 'Northern' style, where a fried version is 'Southern' style.
  • 3 big potatos - baked or boiled firm - cubed.
  • 6 green onions, chopped.
  • 1 small red onion, chopped.
  • 1 tsp mustard seeds.
  • 1 tsp cumin seeds.
  • 1 tsp rosemary needles (crushed).
  • 1 (4 oz) can of diced chillies (mild recommended).
  • 2 TBL shredded coconut.
  • 1 cup 'petite' diced tomatoes, with juice.
  • 1/2 cup cilantro, chopped.
  • 3 curry leaves (optional).
  • 1/4 tsp turmeric.
  • 1 TBL lemon juice.
  • 2 cups vegetable broth (or water).
  • Salt and Pepper to taste (or add hot chilli flakes).
  1. With a good oil (coconut is my favorite), saute the mustard seeds, cumin seeds, and rosemary until the mustard seeds all 'pop' (cover the pot!).
  2. Add the curry leaves, chillies, and onions; continue cooking until onions are very done.
  3. Add all of the other ingredients, bring to a boil, and cook until the potatos are done.
  4. Serve hot with a nan or roti.
Potato Leek Soup
Source:  The Vegetarian Slow Cooker by Judith Finlayson
  • Use a 4 to 5 quart slow cooker
  • 1 TBL olive oil
  • 5 large leeks - just the lower white part, not much of the upper greens - thinly sliced
  • 4 cloves garlic, minced
  • 1 TBL ground cumin
  • 1/2 tsp crushed black peppercorns
  • 6 cups vegetable broth
  • 2 pounds potatoes, in bite-size chunks
  • 1 green Bell pepper, diced
  • 1 cup coconut milk (or heavy cream)
  • 1/2 hot chile pepper, diced finely (more or less to taste)
  • Salt (or Bragg's) to taste
  1. In a large skillet over medium heat, add oil and leeks.  Cook until softened, about 5 minutes.  Add garlic, cumin, and peppercorns; cook while stirring for another minute.  Add 2 cups of the vegetable broth and stir well.  Transfer all of this to the slow cooker.
  2. Add remaining vegetable broth to the slow cooker.  Add the diced potatoes to the slow cooker.  Cover the cooker and cook on low for 6 hours (or on high for 3 hours), be sure the potatoes are tender.  Add green Bell pepper and hot chile pepper.  Cover and cook on high for 20 minutes or until peppers are tender.  Season with salt to taste.
  3. Puree about half of the finished soup and return it to the cooker.  Serve hot with a garnish of yogurt (or heavy cream) and chives.
Spinach & Bean Soup
Source:  The Indian Slow Cooker by Anupy Singla
  • 2 pounds chopped spinach.
  • 1 pound dried beans of your choice - washed and pre-cooked.  Use any legume or lentile here, even chickpeas.
  • 1 large red onion, minced.
  • 2 inch piece of fresh ginger root, grated.
  • 4 cloves garlic, minced.
  • 2 teaspoons tomato paste.
  • 1 TBL ground cumin.
  • 1 TBL ground coriander.
  • 1 TBL garam masala (an Indian spice mixture).
  • 1 TBL turmeric powder.
  • 12 cups water.
  • Salt and Pepper to taste.
  • Optional:  Add pureed hot chilis or red flakes to warm up the dish.
  1. Pre-cook the dry beans until tender (but do not pre-cook lentils).
  2. Saute the minced onion, garlic, and ginger in a good oil (such as coconut) for several minutes; add the remaining powdered spices and continue sauteing for a few more minutes.
  3. Add the sauted ingrediants to the soup pot with water;  add tomato paste; add the cooked beans (or un-cooked lentils); add the spinach.  Salt and pepper to taste.  Add the pureed hot chilis if using.
  4. Bring to a boil, reduce heat, simmer for an hour.  Adjust salt and pepper to taste.
Blackeyed Peas & Greens
Source:  Vegetarian Slow Cooker by Judith Finlayson
  • 2 cups finely chopped sweet onion.
  • 1 fennel bulb; trim-off greens, core it, then finely chop.
  • 4 cloves garlic, minced.
  • 1 tsp dried basil.
  • 1 tsp paprika disolved in 2 TBL lemon juice.
  • 1/2 tsp black peppercorns, crushed.
  • 1/4 tsp fennel seeds, lightly dry-roasted then ground.
  • 2 tomatoes finely chopped (or 1 can - 15 oz - petite diced tomatoes) with the juice.
  • 2 cups of cooked blackeyed peas.
  • 4 cups of chopped spinach (or any other 'green' of your liking).
  1. In a skillet over medium heat, saute the onions in a good oil (such as coconut oil) along with the chopped fennel for 5 minutes.
  2. Add to the skillet:  garlic, crushed peppercorns, ground fennel seed, and basil (if you want to make this spicy, add your favorite hot-stuff now).  Saute another 2 minutes.  Take off heat.
  3. In a soup pot, combine all of the remaining ingrediants then add-in the sauted mixture, adjust water for desired thickness.  Bring to a boil.  Reduce heat and simmer for about 30 minutes.
  4. Add salt to taste (or Bragg Liquid Aminos).
Spinach, Garlic and Chickpea Soup
Source:  Vegetarian by Nicola Graimes
  • Olive oil for saute.
  • 4 garlc cloves, crushed.
  • 1 onion, chopped.
  • 2 tsp ground cumin.
  • 2 tsp ground corriander.
  • 4 cups of vegetable stock.
  • 2 cups of diced potatoe.
  • 4 cups of cooked chickpeas.
  • 15 oz can of coconut milk.
  • 2 TBL tahini (ground sesame seed paste).
  • 1/2 pound of spinach, well chopped.
  • Pinch of red pepper flakes, optional.
  • Salt and peper as needed.
  1. Saute the onion and garlic for about 5 minutes over medium heat.
  2. Add the ground cumin and corriander, cook another 2 minutes (plus red pepper flakes if using).
  3. Add vegetable stock and potatoes.  Bring to a boil then simmer for 10 minutes.  Add the chickpeas and simmer another 5 minutes.
  4. Blend in the tahini, coconut milk, and spinach.  Add salt and pepper to taste.
Mediterranean Saffron Stew
Source:  a beautiful bowl of soup by
Paulette Mitchell
  • 1/2 teaspoon saffron threads, crushed. (If no saffron, use a smoky paprika).
  • Olive oil or coconut oil to saute.
  • 2 cups of dry chickpeas, soaked overnight, then cooked separately until soft.
  • 2 pounds of potatoes, bite sized cubes.
  • 1 cup diced onions, sweet.
  • 4 cloves garlic, diced or crushed.
  • 4 cups of vegetable stock.
  • 15 oz can of petite diced tomatoes.
  • 2 tsp of dried, crushed rosemary.
  • 1/4 tsp of red chilli flakes.
  • chopped cilantro.
  • Salt and pepper to taste.
  1. If using saffron, soak the crushed threads in hot water, set aside.
  2. In a soup pot, add the oil, onions, chilli flakes, rosemary, and garlic.  Saute on medium heat until the onions are translucent.
  3. To the pot, add all of the other ingrediants except the cilantro and salt.  Bring to a boil.  Reduce heat and cook until potatoes are tender - about 10 minutes.
  4. Finally add the cilantro and then salt/pepper to taste.
Vegetable (al-dente) Soup
Source:  3 Bowls Vegetarian Recipes from an American Zen Buddhist Monastery

Guests of KYL's Sunday potluck enjoyed this filling soup where the veggies are cooked only briefly (Japanese style). The lemon juice ‘kicks it up a notch.’ It is definitely not your mama’s usual vegetable soup! Enjoy!

  • 2 small potatoes (1/2 pound approx), peeled and cut into cubes
  • 2 large carrots, cut into ¼ inch thick diagonal slices
  • 2 large celery ribs, cut into ¼ inch thick diagonal slices
  • 1 small onion, chopped
  • 4 garlic cloves, thinly sliced
  • One 1 1/2 inch piece ginger, peeled and thinly sliced
  • 1 ½ teaspoons tamari
  • 1 teaspoon sea salt (more to taste)
  • 2 medium tomatoes, diced
  • 1 broccoli stalk, florets cut into bite-sized pieces, stalk peeled and cut into ¼ inch thick diagonal slices
  • 1 cup chopped (1 ½ inch pieces) green cabbage
  • ½ cup chopped cilantro or other fresh herb
  • 1 tsp dry dill
  • 2 teaspoons fresh lemon juice
  • 1 vegetable boullion cube (or 1 quart of liquid vegetable stock)
  • Optional:  add cooked red beans or chickpeas for some protein.
  1. Place 4 cups cold water (plus the boullion cube, otherwise use just the vegetable stock), the potatoes, carrots, celery, onion, garlic, ginger, tamari, dill, beans (if using) and salt in a medium pot. Bring to a boil, reduce the heat to low, cover, and simmer for 5 minutes.
  2. Add the tomatoes, broccoli, cabbage and cilantro. Cover and simmer for about 5 minutes more, or until the potatoes can easily be pierced with a fork. Stir in the lemon juice and additional salt, if desired. Serve hot.
Greek Chickpea Soup
Source:  The Greek Vegetarian by Diane Kochilas
  • About 6 servings
  • ½ cup extra-virgin olive oil
  • 1 large yellow onion, finely chopped
  • 2 cups dried chick-peas, soaked then cooked until tender
  • 6 cups of water
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried, crushed rosemary
  • 1 tsp dried basil
  • Juice of 1 lemon
  • Salt and Pepper to taste
  1. Heat 3 tablespoons of the olive oil in a large soup pot. Add onion, oregano, rosemary, basil, and bay leaves - saute until onions are translucent.
  2. Add the chick-peas to the soup pot and toss to coat. Pour in 6 cups of water, bring to a boil, reduce heat to low, and simmer, covered for 30 minutes.  Add salt, pepper and lemon juice to taste.
  3. Just before serving, drizzle in remaining olive oil, and check if there is enough lemon. Serve warm.
Mung Bean Dal
Source:  ‘Food, Ayurveda and Wholeness,’ by Leanne Backer, Executive Chef, The Chopra Center for Well Being
  • 2 cups of mung beans (about 1 pound) - aka 'moong' dal
  • Vegetable broth (or cubes) to cover the mung beans
  • 2 TBL ghee or a good cooking oil
  • ½  tsp mustard seeds
  • ½ teaspoon fenugreek seeds
  • 30 cardamom seeds - crushed (not the green pods, but the black seeds within the pod)
  • 1 cup chopped leeks or onions
  • 2 inches of a fat ginger root, peeled, then diced small
  • 1 tsp cumin
  • 1 tsp corriander
  • ½ teaspoon turmeric
  • ½ teaspoon dry, powdered ginger
  • ½ teaspoon cardamom, ground
  • 2 TBL tomato paste
  • Red chilie flakes to taste
  • Salt and pepper to taste
  1. Soak the mung beans overnight, then boil them until tender (scrape off any foam).  When done, drain off the water and rinse the beans, set aside.
  2. In a separate fry pan, heat the oil (or ghee) until fairly hot (not smoking).  Add the mustard seeds, fenugreek seeds, and crushed cardamom seeds to the fry pan (and chilie flakes if using).  Cover the pan, saute until most of the seeds 'pop'.
  3. Then add the onions and ginger to the fry pan, saute another 5 minutes.
  4. Reduce the heat to medium, add all of the other ingrediants to the fry pan.  Saute a few more minutes.
  5. The fry pan should now contain a 'paste like' mixture. 
  6. Combine the cooked mung beans with the spice mixture.  Toss well, season to taste, and add water if needed for the desired texture of the dish.
  7. Serve hot with rice or quinoa.
Chickpea Flour Curry with Vegetables
Source:  The Indian Slow Cooker by Anupy Singla
  • ?
  • ?
  1. ?
  2. ?
  3. ?
Green Chili Stew
Source:  Vegi-Mex: Vegetarian Mexican Recipes by Shayne & Lee Fischer
  • 1 Onion, chopped
  • 1 Green or Red Bell Pepper, chopped
  • 1 clove Garlic, crushed
  • 2 Tbsp. Vegetable Oil
  • 3 Carrots, sliced*
  • 3 Potatoes, cubed*
  • 1 can (15 oz.) Stewed Tomatoes, drained
  • 2 cans (15 oz. each) Pinto Beans*
  • 1 can (7 oz.) diced Green Chiles
  • 2 cups Vegetable Broth
  • 2 cups Green Chile Sauce (canned, or, make your own!)
  • Salt and Pepper to taste
  1. In a large pot, sauté onion, pepper and garlic in oil. Add remaining ingredients and bring to a boil. Reduce heat, cover and simmer for one hour. Serve with warmed flour tortillas.
  2. * For a heartier stew, remove carrots & potatoes and use other beans (kidney or chickpeas).
Squash & Chickpea Moroccan Stew
Source:  Yoga Journal by Aida Mollenkamp
  • 2 Tablespoons Olive Oil
  • 1 Medium Yellow Onion, Small Dice
  • 4 Medium Garlic Cloves, Thinly Sliced
  • 2 Teaspoons Ground Cumin
  • 2 Teaspoons dry basil
  • 1 (3-inch) Cinnamon Stick
  • 2 Cups Vegetable Broth
  • 1 Pound Butternut Squash, Peeled and Large Dice
  • ¾ Pound Red Potatoes, Large Dice
  • 2 Cups Drained, Cooked Chickpeas
  • 1 (14-oz) Can Diced Tomatoes, with Juices
  • Pinch Saffron, Optional
  • ½ Preserved Lemon, Finely Chopped
  • 1 Cup Brined Green Olives, preferable Cerignola
  • Salt and Pepper to Taste
  1. Heat oil in a large, heavy-bottomed saucepan with a tight-fitting lid over medium heat. Add onion, garlic, cumin, basil, and cinnamon. Cook until the onions are soft and translucent, about 5 minutes.
  2. Stir in the broth, squash, potatoes, chickpeas, tomatoes and saffron (if using). Season with salt and pepper and bring to a boil. Reduce heat to low, cover and simmer until the squash is fork tender, about 15 minutes. Remove from heat and stir in the preserved lemon and olives.
  3. Serve over couscous and garnish with fresh cilantro, toasted almonds and plain yogurt.
Butternut Squash & Ginger Soup
Source:  Adapted from Around My French Table by Dorie Greenspan
    For the Soup ...
  • 1 butternut squash (about 3 lbs.)
  • 3 slender or 1 ½ larger leeks, white parts only, split lengthwise, washed and cut into 1-inch-long pieces
  • 3 cups whole milk
  • 3 cups water
  • Salt and freshly ground pepper
  • 1 tsp Fresh grated nutmeg
  • 3" length of fresh ginger, peeled & diced

    Optional Garnish ...
  • 1 tart apple, peeled, cored and cut into tiny dice
  • About 1/3rd cup chopped toasted hazelnuts or walnuts
  • About ½ cup crème fraiche or heavy cream (may substitute plain yogurt, too!)
  1. Peel the squash. Remove the seeds and string, then cut into 1- to 2-inch chunks. Toss into a large Dutch oven or soup pot. Add the leeks, milk, water, ginger, and nutmeg; salt generously and bring to a boil. Lower heat to a simmer and cook for 25 to 35 minutes or until the squash is soft enough to mash when pressed lightly with the back of a spoon.
  2. Using a blender or food processor, puree the soup in batches until it is very smooth. It may be thick; you may thin it out to your desired consistency with milk or water. Season to taste with salt & pepper. Reheat if necessary. (This soup is at its best when it is truly hot.)
  3. To serve, ladle the soup into bowls, spoon over the apples and nuts and garnish with a little crème fraiche or yogurt.
Lemon Bars - Non-Dairy and Gluten Free
Source:  Not Sure by ?
  Make the crust:
  • 1 ¾ cup rice flour (brown or white)
  • 1 ¾ cups shredded coconut (unsweetened)
  • 1 cup coconut oil – reserve 1 Tablespoon
  • 1 cup sugar
  • Zest from one lime (or lemon!)
  • Mix all together in food processor or by hand in bowl
  • Oil pan with tablespoon of coconut oil held in reserve
  • Press dough into pan firmly, on the bottom and about ¾ or 1 inch up the sides
  • Bake 350 degrees for 12 minutes...  or until golden - let cool.
Make the filling:
  • Zest two limes (or lemons!) and set aside for later
  • Squeeze limes (or lemons!) to make 1 cup fresh juice – set aside
  • Combine in sauce pan ½ cup cornstarch and 2 cups sugar
  • Add 2 1/4 cups of 'milk' - (coconut or almond or rice milk) - to sauce pan
  • Cook over medium heat until simmering... then time it for 4 minutes - should be very thick...if lumpy blend until smooth
  • Remove from heat
  • Whisk in 1 cup fresh lime/lemon juice
  • When nice and smooth, pour carefully into the crust and sprinkle with the lime/lemon zest

Let set, then cut into squares and chill.

Pablo's Creamy Corn Soup
Source:  Follow Your Heart’s Vegetarian Soup Cookbook by Erley Lawrence
  Mexican-style seasonings in an unusual, creamy soup!
  • 2/3 cup (1/4 lb.) pinto beans, pre-soaked
  • 7 c. water
  • 1 Tbsp. olive oil
  • ¼ c. tamari
  • 1 ½ c. diced yellow onion
  • 1 ½ c. diced celery
  • 3 med. Cloves garlic, pressed
  • 1 Tbsp. cumin
  • 3 Tbsp. chili powder
  • 2 tsp. granulated onion
  • 1 tsp. crumbled oregano leaf
  • 1 tsp. crumbled basil leaf
  • 3 c. (2 med.) yellow squash, sliced in thin rounds
  • 1 ½ c. (1 med.) zucchini, sliced in thin rounds
  • 3 c. fresh or frozen corn (if frozen, rinse under hot water to thaw)
  • ½ c. fresh or frozen peas (if frozen, rinse under hot water to thaw)
  • 1 c. shredded red cabbage
  • 4 Tbsp. butter
  • ¾ c. tahini (raw sesame butter)
  • 1 c. sour cream
  • 2 jalapenos (or more if you wish)
  1. Soak pinto beans in 2 cups water for 6 hours or overnight. Drain and discard soaking water.
  2. In a 5- or 6-quart pot, bring to a boil: water, presoaked beans, olive oil, tamari and onion. Reduce heat and simmer, covered, for about ½ hour, or until beans are slightly tender.
  3. Add celery, garlic, cumin, chili powder, granulated onion, oregano and basil and continue simmering until beans are tender, about 30 minutes.
  4. Add yellow squash, zucchini, corn, peas, and red cabbage. Simmer 10-15 minutes or until added veggies are tender.
  5. Turn burner to lowest heat. Add butter. Blend tahini, jalapenos, and sour cream in blender with enough hot soup broth to make a thick cream, about 1 ½ cups of broth. (Make sure blender cover is on tight ... do not repeat Hari Dev's "soup accident!") Blend until smooth, then stir mixture into soup.
  6. Add salt (or Bragg’s Liquid Aminos) if desired and adjust seasonings to taste.
Butternut Squash and Coconut Soup
Source:  Global Kitchen by Blanche Agassy McCord
  • 6 cups of butternut squash, peeled and cubed
  • 1 medium onion, minced
  • 3 cloves of garlic, peeled and minced
  • 2 cups of vegetable broth
  • 1/4 cup of coconut oil (or ghee or butter)
  • 1 can (15 oz) coconut milk
  • 1/4 tsp dried chillie flakes (or more to make it hotter)
  • 2 tsp dry corriander
  • 1 tsp ground nutmeg
  • 2 tsp maple syrup (optional)
  • Flaked coconut and chopped cilantro (optional garnish)
  • Salt and Pepper to taste
  1. Saute all of the spices along with onion and garlic in the cooking oil of choice, until golden brown.
  2. Add the butternut squash and vegetable broth.  Bring to a boil, reduce heat, cover, and simmer for about 30 minutes (until squash is soft).
  3. Add the maple syrup (if using).
  4. Place the hot soup into a blender or food processor, puree until very smooth.  Add the coconut milk here.  You may want to add more water if the soup is too thick.
  5. Adjust salt and pepper to taste.
  6. For elegant presentation, ladle soup into individual bowls and sprinkle with unsweetened coconut flakes and cilantro leaves. 
  7. Serving idea: Serve with Whole Wheat Biscuits and Sunflower Kale Salad or with Lemon Rice and Maple Sesame Tofu.
Kale Chips
Source: Gargi (aka Stephanie Sweas) from her kitchen
  Kale is a dark green leafy vegetable related to the Broccoli family. It comes in curly and flat form. Either is fine, but curly is most available. Kale is high in protein, vitamins and minerals. You can find it in the Produce section among other greens like mustard, etc.
  • PAT DRY & STRIP LEAVES OFF STEMS (if you like you can cut up tender portion of stems and steam or stir-fry or add pieces to soup stock)
Chopra Center Dahl
Source:  Food, Ayurveda and Wholeness, The Chopra Center for Well Being by Leanne Baker, Exec. Chef.
  Prepare this dish using any legume you wish: green lentils, brown lentils, French lentils, red lentils, yellow and green split peas, mung bean or split mung beans.
  • 2 cups (or 1 pound) dry lentils or legumes (see list above), clean and sort.
  • Enough vegetable stock or water to cover lentils, plus 3 inches.
  • Add the following 4 items to the legumes while simmering:
    • 1 tsp. ground cumin
    • ½ tsp. asafetida
    • ½ tsp. turmeric
    • Kombu (seaweed) – one inch piece.
  • These items will be sauted for a few minutes
    • 2 TBL good oil or ghee.
    • 1 tsp brown mustard seeds.
    • ½ tsp. fenugreek seeds
    • 1 tsp. ground cardamom
    • ½ tsp. red chili flakes
    • 2 sticks cinnamon or 1 tsp. ground cinnamon
    • 1 cup leeks or onions, chopped
    • 2 inches fresh ginger, finely chopped or 1 tsp. ground
    • ½ cup golden raisins, chopped
  • 1 cup vegetable stock or water (more or less as needed)
  • 1 tsp. ground cumin (yes, another one)
  • ½ tsp. asafetida (yes, another one)
  • ½ tsp. turmeric (yes, another one)
  • 2 tsp. ground corriander
  • 2 TBL tomato paste
  • Salt (or Bragg's Liquid Aminos) & Pepper to taste
  • 1 bunch cilantro, chopped
  • 15 oz can of coconut milk
  1. Bring legumes to a boil until the foam rises.  Remove foam from top.  Reduce heat to simmer.
  2. Add the special 4 items to the simmering legumes (helps to reduce gas).
  3. In a medium-high frying pan heat the oil with the mustard seeds until the seeds begin to pop.
  4. Then add to the frying pan:  fenugreek seeds, ground cardamom, red chili flakes, cinnamon, onions or leeks, ginger, and raisins.  Saute a few minutes.
  5. Now add all of the remaining ingredients (except cilantro and coconut milk) to the frying pan and saute for another few minutes.  Remove pan from heat.
  6. After legumes are cooked, drain the water then add the contents of the frying pan to the pot.  Adjust the consistency with vegetable stock then heat everying to serving temperature.  Salt & Pepper to taste.
  7. Add cilantro and coconut milk to the finished dahl.
  8. Serve with rice or quinoa.
Garbanzo Stew
Source:  Global Kitchen - Vegetarian Favorites from The Expanding Light Yoga Retreat by Blanche Agassy McCord
  • 1/2 cup dried garbanzo beans
  • Good oil (coconut or olive)
  • 2 cups of chopped onions
  • 2 cups sliced mushrooms
  • 3 cups brocolli cut bite-size
  • 3 TBS lemon juice
  • 1/2 cup golden raisins
  • 1 tsp smoked paprika
  • 1 tsp salt
  • a pinch (or more) cayenne pepper
  • 1/4 tsp ground black peper
  • 1 tsp ground corriander
  • 2 tsp black (or brown) mustard seeds (optional)
  1. Soak overnight the dried garbanzo beans; place into bowl with 2 cups of water, add 1/4 tsp of baking powder (or baking soda).  If you have a crock pot, then place dried beans and water in the crock pot, add 1/4 tsp baking soda/powder, and cook on high for 5 hours.
  2. The soaked garbanzos must now be cooked (unless crock pot was used).  Place soaked garbanzos into a large cooking pot, cover with water about 3 inches above beans.  Bring to a boils, reduce heat to simmer, and let cook about 1 hour.  Then add one teaspoon of salt to the pot, and keep simmering until beans have a soft (not mushy) texture.  After beans are cooked, then rinse them very well in fresh water, set aside.
  3. In a large cooking pot, heat the oil to medium-high, add mustard seeds (if using), cover the pot, then heat the seeds until they "pop" for a minute or two.
  4. Lower the heat to medium, add the onions and saute 5 minutes.  Then add the mushrooms and brocolli, saute another 5 minutes. 
  5. Add the cooked garbanzo beans to the saute pot, add 1 cup of vegetable broth, and combine everything. 
  6. Now add remaining ingredients:  3 TBS fresh lemon juice; ½ cup raisins; 1 tsp. paprika; 1 tsp. salt; 1 pinch cayenne; ¼ tsp black pepper; 1 tsp. coriander.  Bring to a boil then remove pot from the heat.

The stew is ready to eat.  Adjust the amount of broth added in step 5 to make a thick or thin stew.  This stew goes nicely with plain bulgur wheat or millet.

Black Beans in Cream Sauce
Source:  A Taste of India by Bibiji Inderjit Kaur Khalsa

This is a relatively mild (by Indian standards!) but still somewhat spicy (hot) dish! Yield: 12-14 cups.

  • 1 pound (about 2 ½ cups) split black mung beans (urad dahl)
  • 1 tsp chopped garlic
  • 6 green chilies, mild or hot, to taste, chopped fine
  • 1 Tbsp peeled and chopped fresh ginger
  • ½ tsp baking soda
  • 2-3 tsp salt, or, to taste
  • 2 ½ quarts water
  • ½ cup vegetable oil or ghee
  • 4 medium onions, chopped
  • 4 medium tomatoes, chopped
  • 1 tsp crushed dry red chilies (watch the heat level here!)
  • ½ cup yogurt
  • ½ cup cream


2 Tbsp chopped fresh coriander leaves (Cilantro)
2 Tbsp chopped almonds
2 Tbsp raisins

  1. Carefully pick over and wash the beans. In a large, thick-bottomed pot, cook the beans, ginger, garlic, green chilies, baking soda and salt in 2 ½ quarts of water over low heat until the beans are soft, about 1 hour.
  2. In a thick-bottomed frying pan, heat the ghee or vegetable oil and fry the onions until light brown. Add the tomatoes, yogurt, cream and crushed red chilies and cook until the oil starts to separate out. Cook 5 minutes more, stirring frequently.
  3. Add the spice mixture to the cooked beans and cook for 5 minutes more. If mixture is too thick, add 1 cup of hot water and cook a few more minutes, until desired consistency is reached.
Thai Black Beans with Mangoes and Cilantro
Source:  Clean Food by Terry Walters

Used traditionally in Thai food, fermented black beans taste like dried and salted beans. They give this dish a strong savory flavor that complements the sweet mango and fresh cilantro and provides welcome warmth during the cold months of winter.  Serves 6.

  • ¼ cup fermented black beans
  • 2 garlic cloves
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon roasted red chili paste
  • 2 teaspoons toasted sesame oil
  • 1 tablespoon sucanat (raw sugar)
  • 1 tablespoon lime juice
  • 4 cups cooked black beans
  • 2 mangoes, peeled, pitted and diced
  • ½ cup coarsely chopped cilantro
  1. Soak fermented beans for 2 minutes in bowl with enough hot water to cover. Drain, rinse and drain again. Add garlic, ginger, chili paste, sesame oil, sucanat and lime juice. With handheld blender, mix to combine and set aside.
  2. Heat cooked black beans in pot over medium heat for 4 minutes Add fermented black bean sauce and stir continuously to combine and heat through.
  3. Serving Suggestion: Place beans in a bowl then create a depression in the beans to hold the diced mango and cilantro.  Or simply spread the mango and cilantro on top of the beans.
Sweet Potato, Corn, & Kale Chowder
Source:  Clean Food by Terry Walters
  • 1 tablespoon grape seed oil (or sesame, or coconut)
  • 1 small yellow onion, diced
  • 1 small red onion, diced
  • 3 stalks celery, diced
  • 1/2 teaspoon red pepper flakes (more or less to taste)
  • 3 carrots, diced
  • 3 medium sweet potatoes, peeled and diced
  • 3 cups corn, fresh or frozen
  • 2 teaspoons dried thyme
  • 2 teaspoons cumin seeds (or 1 tsp ground cumin)
  • 2 teaspoons dry basil
  • 2 cups vegetable stock (or 2 cubes of vegetable bouillon)
  • 2 cups rice milk, plus more if needed (or the milk of your choice)
  • 2 tablespoons cashew butter, dissolved in ¼ cup hot water (optional)
  • 1 bunch kale, chopped into small pieces
  • Sea salt and freshly ground black pepper
  1. In large pot over medium heat, sauté onions, cumin, thyme, basil, and red pepper flakes until soft.
  2. Add celery, carrots, sweet potatoes, corn, and stock. Simmer 5 minutes.
  3. Add enough rice milk to cover the vegetables. Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
  4.  Remove from heat and add dissolved cashew butter. Partially puree using a handheld blender (optional).
  5. Add kale, return to heat, thin to desired consistency with water or stock and cook until kale is tender.
  6. Season to taste with salt and pepper and serve.  Serves 6.
Vegetarian Chilli
Source:  Siri Kaur (Tiffany Baker)
  • 2 tsp Olive oil
• 2 cups Chopped Onion
• 1 cup Chopped Green Pepper
• 1 cup Chopped Red Pepper
• 1 ½ TB Chili Powder
• Dash (or more) Cayenne pepper
• 1 TB Dried Oregano
• 1 TB Unsweetened Cocoa
• 1 tsp Ground Cumin
• 3 Cloves Garlic, Minced
• 1 ½ cup Uncooked Bulgar Wheat (or TVP)
• ½ bunch Minced Fresh Cilantro
• 1 15 oz. can Pinto Beans
• 1 15 oz. can Black Beans
• 1 28 oz. can Petite Diced Tomatoes
• 1 15 oz. Vegetable Broth
• 2 Drained Chipotle Chiles, cut up*
• 2 cups (8 oz.) Montery Jack Cheese**
• Tortilla Chips!

*The chipotle chiles may be omitted if you don’t want the additional spice.
**The cheese may be omitted and/or kept on the side to top individual bowls.
  1. Preheat oven 375.  Heat oil and sauté first 10 ingredients for 5 minutes.  Then add the next 7 ingredients, bring to a boil.  Reduce heat, simmer uncovered 1- minutes, stirring occasionally.  Watch for consistency of mixture, it should be "chilli like" - add water as needed (the Bulgar will absorb lots of water and thicken the mixture).
  2. Spoon ½ of bean mixture into casserole dish.  Sprinkle with 1 cup of cheese.  Top with remaining bean mixture.  Cover and bake at 375 for 40 minutes.  Uncover and sprinkle with rest of cheese.  Bake an additional 10 minutes. 
  3. Eat with pita bread or tortilla chips.  Enjoy!

Black Bean Soup
Source:  Clean Food by Terry Walters
  • 1 thumb-size piece Kombu
  • 1 tablespoon extra virgin olive oil
  • 4 garlic cloves, minced
  • 1 onion, chopped
  • 1 stalk celery, chopped
  • 2 carrots, chopped
  • 1 teaspoon ground cumin
  • 2 teaspoons ground chipotley powder
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt
  • 1 can (15 oz) Red enchilada sauce
  • 6 cups cooked black beans
  • 3 cups water or vegetable stock (adjust for desired thickness)
  • 1 cup diced tomatoes
  • 2 tablespoons mirin
  • 1 tablespoon tamari
  • Chopped fresh cilantro for garnish.
  1. Place kombu in bowl with enough warm water to cover and soak 10 minutes or until soft. Drain, mince kombu and set aside.
  2. In large pot over medium heat, sauté garlic and onion in oil 3 minutes. Add celery, carrots, cumin, chipotley, cayenne and salt. Sauté 8 minutes or until carrots are tender.
  3. Add beans to pot along with enchilada sauce, water or stock, kombu, tomatoes, mirin and tamari. Bring to simmer and cook 30 minutes to combine flavors. For a creamier texture, puree some of the soup with a handheld blender. Garnish with cilantro and serve.
Cold Thai Noodle Salad
Source:  Meherpal Kaur (Tricia) Wallace
  • 1 (12oz) package of brown rice noodles—linguine or pad Thai style (Tinkyada brand is good)
  • 3 Cups shredded napa cabbage or other green cabbage
  • 1 cup shredded carrots
  • 1 small red AND green pepper, chopped
  • ½ English cucumber, diced
  • 1 bunch fresh cilantro, chopped
  • 1 bunch green onions, chopped
  • ½ cup peanuts (or other nuts if avoiding peanuts)
  • Dressing:
  • ¼ cup peanut butter (or other nut butter if avoiding peanuts)
  • 2 Tablespoons Tahini
  • ¼ cup sweet chili sauce
  • 5 tablespoons tamari (or soy sauce IF recipe does not need to be gluten free)
  • 1 teaspoon sesame oil
  • 2 teaspoons agave or honey
  • I clove garlic
  • 1 one inch piece of ginger, peeled
  • Pepper and salt to taste
  1. Cook noodles in boiling noodles as per package instructions, a bit "hard" is best.  Rinse in cold water until cool, drain well and place in large bowl.
  2. To the bowl, add all of the chopped vegetables and cilantro, combine everything.  Store the bowl in the fridge until ready to serve.
  3. To make the dressing:  Combine all dressing ingredients in a high powered blender until well combined. Alternatively, mince garlic and ginger finely and then whisk all dressing ingredients in a bowl. Store dressing in a jar until ready to serve.
  4. Just before serving, toss salad with dressing and top with peanuts and additional cilantro, if desired.  For extra spice, add Siracha chili sauce.

Serves 6 as a main course.

Pubjabi Cauliflower & Potatoes with Ginger (also called Aloo Gobi)
Source:  World Vegetarian by Madhur Jaffrey
  This everyday cauliflower and potato dish is generally eaten with flatbreads (rotis or paranthas) as well as a yogurt relish and some pickles. You may serve it as part of any meal, along with greens, beans, and rice or bread. (At KYL we served it at potluck with shelled edamame on the side for anyone wanting a little more protein hit!).  This dish is complemented very nicely by a cucumber raita (recipe below).
  • Peanut or coconut oil, enough for shallow frying (or, you could roast the veggies with a bit of oil on them).
  • 1 lb boiling potatoes, peeled and cut into thick 2 x 1 x 1 inch fries
  • 1 head of cauliflower (1 ¾ lbs), cut into delicate florets according to directions below.
  • 1 medium red onion, chopped finely.
  • 2 tablespoon peeled finely chopped fresh ginger.
  • 1 tsp curry powder.
  • ¾ to 1 tsp salt.
  • ¼ tsp cayenne.
  • 2 tsp ground cumin.
  • 2 tsp ground coriander.
  • 2-3 TBS coarsely chopped fresh cilantro.
  1. Put the oil in a large frying pan and set over medium heat. When it is hot, put in the potatoes and fry until they are golden and almost tender, about 10 minutes. Lift the potatoes out with a slotted spoon and drain on paper towels.  Alternative, lightly coat the veggies with oil then oven roast them.
  2. Turn the heat to medium-high, put in the cauliflower florets and fry for 3-4 minutes, until they are golden brown. Lift the cauliflower out with a slotted spoon and drain on paper towels.
  3. Turn the heat off. Remove all the oil from the frying pan except for 2 tablespoons (the extra oil can be strained and re-used).
  4. Turn the heat to medium-high and put in the ginger and onions. Stir for 1 minute. Now return the potatoes and cauliflower to the pan. Turn the heat down to medium.
  5. Put in the curry powder, salt, cayenne, cumin and coriander. Stir gently to coat the vegetables with the spices. Add 3 tablespoons of water. Stir once and cover the pan. Turn the heat down to low and cook very gently for 4 minutes.
  6. Add the cilantro and toss gently. Serve hot. Serves 4.
How to cut cauliflower into florets: First, remove the leaves and cut off the thick central stem as high up near the head as you can. Now begin to break off the outside florets with as much stem attached to them as possible. It is the stem that provides the elegance to florets. The outside florets tend to be large and chunky. As you get to the inside of the head the florets will get smaller and so will the stems. Use a small paring knife and cut the center section lengthwise into as many sections as needed so that you have a head no wider than 1 inch and a stem about 1 ½ to 2 inches long. In some cases you will be creating a stem with what is actually the core of the cauliflower. Go back to the chunky outside florets. Each can be divided into 2, 3, or 4 delicate florets of the same size that you prepared earlier but start cutting lengthwise from the stem up. This will ensure you have a reasonable stem for each little head.

Gujarati Cucumber “Raita” Kheera Raita (From World Vegetarian by Madhur Jaffrey)

This was served at KYL as a topping for the “Punjabi Cauliflower and Potatoes with Ginger.” May also be eaten as a snack!
  • 1 cup plain yogurt
  • ½ tsp salt
  • ½ tsp sugar
  • 1/8 tsp cayenne
  • 1 medium cucumber (about 5 inches) peeled and grated
  • 1 TBS peanut or sesame oil
  • ½ tsp whole brown mustard seeds
  • ¼ tsp whole cumin seeds
Put the yogurt in a bowl and beat lightly with a fork. Add the salt, sugar and cayenne and mix. Add the cucumber and mix again. Put the oil in a small frying pan and set over medium-high heat. When hot, put in the mustard and cumin seeds. As soon as the mustard seeds begin to pop, a matter of seconds, pour the contents of the frying pan over the yogurt. Stir to mix. Serve chilled.
Quinoa Vegetable Stew
Source:  3 Bowls – Vegetarian Recipes from an American Zen Buddhist Monastery. by Seppo Ed Farrey
  • ½ cup quinoa, rinsed well and drained
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • ¼ teaspoon sea salt, plus more to taste
  • 1 large carrot, chopped
  • 2 garlic cloves, minced
  • 1 14.5 ounce can whole tomatoes, coarsely chopped, juice reserved
  • ¾ cup vegetable stock
  • 1 red bell pepper, ribbed, seeded and diced
  • 1 small zucchini, trimmed and cubed
  • ½ cup fresh or frozen corn kernels
  • ½ cup fresh or frozen peas
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon chili powder
  • Pinch cayenne pepper
  • 1 tablespoon fresh lemon juice
  • Freshly milled black pepper
  • Grated cheddar or Monterey Jack cheese (optional)
  • Chopped fresh cilantro (optional)
  1. Bring 1 cup water to a boil in a small saucepan. Add the quinoa, reduce the heat to very low, cover and simmer until the water is completely absorbed and the quinoa is tender, 15 to 20 minutes.
  2. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion and salt and sauté, stirring occasionally, until the onion begins to soften, about 2 minutes. Stir in the carrot and garlic, cover and cook, stirring occasionally, until the carrot is crisp-tender, about 6 minutes more.
  3. Add the tomatoes and their juice, vegetable stock or water, bell pepper, zucchini, corn, peas, cumin, coriander, oregano, chili powder and cayenne. Bring to a boil, cover, reduce the heat to low and simmer until the vegetables are cooked to the desired doneness, 10 to 15 minutes. Stir in the quinoa and lemon juice and season with salt and pepper to taste. Serve hot, garnished with the cheese and/or a sprinkling of cilantro, if desired.


Spicy Quinoa Stew:  Add ½ to 1 fresh minced jalapeno pepper when you add the tomatoes and stock. Half a jalapeno will make the stew spicy. A whole jalapeno will make it very spicy.

Hearty Quinoa Stew:  You can easily turn this stew into a hearty one-dish meal by adding 1 to 2 cups cooked pinto beans or chickpeas, 5 minutes after you add the tomatoes.

Moroccan Spiced Chickpea Soup
Source:  The Food Network by Dave Lieberman
  Serves 4
  • 1/4 cup extra-virgin olive oil, plus more for garnish (alternative, Coconut Oil)
  • 1 large onion, medium diced
  • 6 to 8 cloves garlic, pressed
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper (more or less to taste)
  • 1 TBL sweet paprika
  • 1 (15 ounce) can diced tomatoes
  • 3 (15-ounce) cans chickpeas, drained and rinsed well (or 1 pound dried, pre-cooked)
  • 1 quart vegetable broth
  • 1 teaspoon sugar
  • Kosher salt
  • Freshly ground black pepper
  • 1 (5-ounce) package chopped spinach
  1. Heat olive oil in a large pot over medium-high heat. Add onion and garlic and sauté until the onions begin to turn translucent; lower heat if browning starts to occur.
  2. Add spices and sauté a minute or so.
  3. Add tomatoes, chickpeas, broth, and sugar.
  4. Season with a couple pinches of salt and 10 grinds fresh pepper. Stir well.
  5. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered.
  6. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.
Easy White Bean Stew
Source:  Fabulous Beans by Barb Bloomfield
  Serves 6 - This recipe is perfect to use up some leftover beans!
  • 2 cups vegetable stock or water
  • 1 cup carrots, chopped
  • 2 potatoes, cubed
  • 1 bay leaf
  • 3 cloves garlic, minced
  • 1 cup onions, chopped
  • 1 cup mushrooms, chopped in half
  • 1 cup peppers, chopped (hot or mild, your choice)
  • 2 cups cabbage, sliced
  • coconut oil for saute
  • 2 cups cooked white beans (or any bean you have)
  • 1 Tbsp lemon juice
  • 1 tsp thyme
  • 1 Tbsp chervil
  • Recommended: 1 tsp oregano, 1 tsp rosemary, 1/2 cup barley
  • ½ tsp salt
  • pepper to taste

NOTE: In our Sunday potluck version Hari Dev added both rosemary and oregano. These spices gave it a ‘Greek’ flavor! At home, Shakta adds a ½ cup of barley as well. Talk about a comfort food … mmm, mmm!

  1. In a soup pot, bring the stock to a boil, add the carrots, potatoes and bay leaf and simmer for 5-10 minutes.
  2. While the stock is simmering, saute the garlic, onions, mushrooms, peppers and cabbage in the oil in a medium skillet. Add to the soup pot when the cabbage is soft (about 5 minutes).  Also add the spices now:  thyme, chervil, oregano, and rosemary.
  3. Stir in the beans (barley if using), lemon juice, salt and pepper; simmer for 5 minutes. Turn off the heat, cover and let sit for 20 minutes before serving.
Spicy Lentil Soup
Source:  Vegetarian Fast Food  by Rose Elliot
  • 1 TBL good oil (olive, coconut)
  • 1 medium onion, diced
  • 1 tsp ground cardamom (original recipe calls for 8 green cardamom pods)
  • 2 garlic cloves, crushed
  • 1 1/2 tsp turmeric powder
  • 1 tsp chipotle powder (original receipe said a pinch of chillie powder, boring!)
  • 1 bay leaf
  • 1 cup of red lentils (red is best, but green/brown will also work)
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  1. Heat the oil in a large saucepan, then add the onion, cover and cook gently for 5-7 minutes.
  2. Meanwhile, if using green cardamom pods, bruise the cardamom pods in a pestle and mortar or with a wooden spoon. Add them (or the cardamom powder) to the onion, along with the garlic, turmeric, chili powder and bay leaf, and cook over a gentle heat for a further 2-3 minutes.
  3. Stir in the lentils, then pour in 4 cups of water. Bring to a boil and simmer, uncovered, for 20-25 minutes, until the lentils are very tender and pale colored.
  4. Sharpen the flavor with lemon juice to taste, season with salt and pepper and then serve, accompanied by poppadums if you like.
Lentil & Rice Casserole
Source:  Cookshelf Vegetarian by Jenny Stacey
  • 1 ¼ cups red split lentils
  • ½ cup long-grain rice (white, brown or wild)
  • 5 cups vegetable stock
  • 3 garlic cloves crushed
  • 14 oz. can chopped tomatoes
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp garam masala
  • 1 red bell pepper sliced
  • 3 ½ oz. small broccoli florets
  • 8 baby corn cobs, halved lengthwise
  • 1 ¾ oz. French (green) beans
  • 1 tbsp fresh basil, shredded
  • salt & pepper
  • fresh basil sprigs, to garnish
  1. Place the lentils, rice and vegetable stock in a flameproof casserole dish and cook over gentle heat for 20 minutes, stirring occasionally.
  2. Add the leek, garlic, tomatoes, cumin, chili powder, garam masala, (bell) pepper, broccoli, corn cobs and French (green) beans.
  3. Bring the mixture to a boil, reduce the heat, cover and simmer for a further 10-15 minutes until the vegetables are tender.
  4. Add the shredded basil and season with salt and pepper to taste.
  5. Garnish with fresh basil sprigs and serve immediately. Serves 4.