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

Recipes

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!

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.

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.

(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.

Sauté 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.

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.

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. 

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.

•  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.

•  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.

•  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.

• Lassagna 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 Parmsan 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.

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 jalapeño peppers, seeded and finely chopped.
•  1 TBL cooking oil (or use a "hot chili oil" for more pep).
•  2 cups yellow dahl (aka 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.

• 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.

• 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.

•  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 stips.
•  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.

•  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.

•  3 teaspoons (t) lemon juice

•  1 clove garlic

•  3/4 t. cumin

•  1/4 t. salt

•  1/4 t. pepper

•  2 tablespoons (T) olive oil

•  2 15oz cans black beans, drained and rinsed

•  1 pint tomatoes (or to taste)

•  4 scallions, sliced

•  yellow/red pepper, cut into strips

•  3 T. fresh cilantro/parsley (or to taste)  (If you don't have fresh herbs, a bit of dried parsley, oregano, and similar spices will do great.)

•  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

Topping

•  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.

•  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.

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 peper
•   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.

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:  Sauté 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. 

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.

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 nitrition.  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 chile
•   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 poping.  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.

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.

•  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 ingrediants.

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.

•   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.

•   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 sauted 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. [Optionial] 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.

• 1 large bunch cilantro
• ½ jalapeno or 1 stalk of green onion
• 1 tbsp mellow miso
• 2 cloves garlic
• Juice of ½ lime
• ½ 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.

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 chillies

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.

• 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.