Indian Vegetable Stew

Indian Vegetable Stew

Adapted from Dr. Dean Ornish’s Program for Reversing Heart Disease.

1 cup dry split peas (I used green)

5 cups water

2 cups chopped onion

½ tsp. turmeric

2 tsp. ground cumin

2 tsp. ground coriander

2 cups chopped carrots (I used purple and yellow)

3 cups fresh broccoli (flowers and some stems are OK)

3 cups fresh cauliflower (flowers and some stems are OK) (I used purple and Romanesco)

1 quart of canned tomatoes or one 28 oz. can (diced)

2½ tsp. sea salt (I used coarse gray)

Boil split peas in 5 cups of water for 40 minutes. If you want a really thick soup, use less water. Use an immersion blender, blender, or food processor to puree the peas. Meanwhile, sauté onions, turmeric, cumin, and coriander in a little water. When the onions are tender, add carrots, broccoli, cauliflower, tomatoes, and sea salt. Cook vegetables until partially cooked, adding a little more water if necessary. Add split peas and cook until all vegetables are tender. Add additional water to thin if desired. Add additional sea salt if desired.    

Vegan Strawberry Ice Cream

2 frozen ripe bananas

4 dates (may use more)

½ cup raw cashews

2 cups strawberries

Blend above ingredients thoroughly.

Freeze in ice cream freezer.

Crock Pot Sweet Potato and Apples

3 sweet potatoes, sliced or chopped

3 apples, chopped

¼ cup maple syrup

2 T. Earth Balance (vegan butter), melted

¼ t. cinnamon

¼ t. nutmeg

salt and pepper to taste

Cube sweet potatoes and apples and place them in a crock pot or slow cooker.

Sprinkle remaining ingredients on top of the potatoes and apples.

Cook on low for 4 to 5 hours.

Add salt and pepper to taste.

Quinoa Salad

1 ½ cup cook quinoa

1 ½ cup frozen corn, thawed

2 medium avocados, diced

1 cup cherry tomatoes, halved

½ medium red onion, diced

¼ cup chopped cilantro

Zest of 1 lime

2 T lime juice

salt

Watermelon Gazpacho

Adapted from Delicious Living magazine, June 2013 issue.

1 seedless watermelon -to yield 10 cups of chunks (reserve the liquid) (You may have to use more or less chunks to get the right amount of puree)

2 cups of cucumber, diced

2 red peppers, diced

2 yellow peppers, diced

6 stalks of celery, diced

1 small red onion, diced

6 T. fresh lime juice

2 teaspoons of sea salt (I used coarse gray sea salt)

Cut watermelon into chunks, removing the rind. Work over something to catch the juices. Puree chunks and juice in a blender or food processor until smooth. Set aside. 

In a large bowl, combine the remaining ingredients. Pour watermelon puree over vegetables, cover, and refrigerate until well chilled, at least 1 hour. Taste and season with more salt if necessary. Serve very cold.

This makes a big batch.  

Tropical Kale Slushy

4 servings

Combine

2 chopped stemmed kale leaves,

2 cups chopped fresh pineapple,

1 peeled kiwi, and

1/4 cup (loosely packed) fresh mint leaves in a blender.

Add ice and enough water to cover; purée until smooth

African-Style Stewed Kale

6 servings

Heat

1 chopped onion and 3 minced garlic cloves

Sauté in water or some of the tomato juice until soft. 

Stir in:

1 Tbsp. ground cumin and

1 Tbsp. ground coriander, then

1 28-oz. can of crushed tomatoes and

chopped stemmed leaves from 2 heads of kale. 

Cover and cook until kale is just tender, about 15 minutes.

1/2 cup fresh cilantro leaves and simmer for 10 minutes

Stir in ¼ cup natural peanut butter, optional ( I did not use )

Serve over corn meal, rice or couscous.

Mediterranean Carrot Salad

Submitted by Jane Littlefield

1/2 pound carrots, peeled
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice (I used lime)
1 clove garlic, crushed or chopped
1 tablespoon chopped fresh mint
1/2 teaspoon salt

With box grater, mandolin, or food processor, coarsely grate carrots. Combine with remaining ingredients and toss to coat. Chill or serve at room temperature.
Serves 4.

Per 1/2 cup serving: 90 calories, 7 g fat, 0 mg chol., 1 g prot., 7 g carbs, 2g fibe, 150 mg sodium