What Are You Hungry For? (31 page)

Cut the squash in half, remove the seeds, and lay the squash cut side down in a baking pan. Add about an inch of water and cover with foil. Bake for about 1 hour, or until soft. When the squash is cool enough to handle, remove the skin and cut the squash into 2-inch pieces. (You can also roast the squash: Peel it and chop it into 2-inch pieces and toss with 1 tablespoon sesame oil, 1 teaspoon ground cumin, and 1 teaspoon coriander. Lay the pieces on a baking sheet and then bake for 30 minutes. Let cool.)

In a soup pot, heat the olive oil. Add the leeks, red pepper flakes, and ginger and sauté.

Add the liquid aminos and baked squash pieces and bring to a simmer. Add the apple juice, lemongrass, coriander, and cumin. Simmer for 3 minutes. Add enough vegetable stock to just cover the squash and simmer for 10 to 15 minutes. Remove the lemongrass. Use a hand blender or food processor to purée the soup until smooth, adding some of the coconut milk to each batch. Divide the soup into individual bowls and garnish with the mint and basil.

Serves 4 to 6

Pumpkins are a winter squash with a sweet flavor. The cheerful pumpkin’s orange flesh is also packed with beta-carotene, an antioxidant that helps improve immune function and reduce the risk of cancer and heart disease. A cup of cooked pumpkin has just 49 calories, 2.7 grams of fiber, 567 milligrams of potassium, and 5,116 micrograms of vitamin A.

If using fresh pumpkin, preheat the oven to 350°F. Wash the pumpkin, cut it in half, and remove the seeds (reserve them for roasting; See “Tip,”
this page
). Place the pumpkin halves cut side down in a baking pan. Pour in 1½ cups water and cover the pan with foil. Bake for 30 minutes, or until a knife inserted in the pumpkin pulls out easily. Let cool, then remove the pumpkin pulp from the rind with a spoon. Place the pulp into a bowl and set aside. You should have about 3 cups of pumpkin pulp.

Heat a soup pot over medium heat and add the olive oil. Add the leeks, pepper, cinnamon, cumin, curry powder, and cloves. Sauté until the leeks are translucent, 4 to 5 minutes. Add some vegetable stock if the mixture begins to dry.

Add the pumpkin and continue to sauté for another 3 to 4 minutes. Add the liquid aminos and brown the pumpkin slightly. Add vegetable stock to cover the pumpkin and bring to a boil. Reduce the heat to low and simmer for about 10 minutes. Use a hand blender or food processor to purée the soup until smooth and creamy, adding some of the soymilk and vanilla (if using) to each batch. Return the soup to the pot and reheat if necessary. Garnish with a sprinkle of nutmeg.

Tip:
Don’t throw away the pumpkin seeds! You can make a tasty snack by roasting these hearty seeds, which are a good source of protein, zinc, and other vitamins. Place on a baking sheet and roast at 325°F until pale brown, tossing occasionally to ensure even browning. Watch carefully since nuts and seeds burn easily.

Serves 4

Heat a soup pot, add the olive oil, then add the leeks, celery, garlic, ginger, red pepper flakes, black pepper, and rosemary. Add the liquid aminos and carrot. Sauté for 3 minutes, then add the bulgur (if using) and sauté until golden brown. Add the cumin and allspice, stirring frequently. Add the lentils, 5 cups of the vegetable stock, and the bay leaves. Bring the soup to a boil, then reduce the heat and continue to simmer until the lentils are tender, 30 to 40 minutes. Add more vegetable stock as necessary. Add the tomato paste and spinach and simmer until the spinach is wilted, about 5 minutes. Remove the bay leaves before serving. Ladle into soup bowls and garnish with the fresh parsley and diced tomatoes.

Serves 4 to 6

Heat the olive oil in a wok and sauté the ginger and turmeric for about 40 seconds. Add the Swiss chard and cabbage and toss over high heat for about 4 minutes. Sprinkle with the coriander, salt, and pepper and stir to coat the vegetables. Add ⅛ cup water, cover with a tight-fitting lid, and simmer for 5 to 7 minutes or until done to taste.

Kicharee is a wonderfully balancing meal that is light, nourishing, and easy to digest.

Serves 4 to 6

Place the mung dal, rice, and 3 to 4 cups water in a medium stockpot. Bring to a boil, then reduce the heat to low. Add the turmeric, cumin, ginger, and coriander and simmer, covered, over very low heat, stirring often so the mung beans do not scorch. The total timing will depend on the age and dryness of your beans; begin testing for softness after 15 to 20 minutes. Add extra water if necessary to keep the beans and rice moist. When the dal and rice are tender, add the seasonal vegetables and the oil to taste.

Serves 2 to 4

Heat the coconut oil in a large pan over medium-high heat. Add the cumin, coriander, fennel, and mustard seeds and sauté until the seeds are faintly brown and release a delicious aroma, around 1 minute. Add the ginger, asafetida, and chopped vegetables and sauté for a few seconds until the vegetables are coated in the spiced oil. Add ½ cup water or vegetable stock and simmer over low heat until done, about 15 minutes. Add ground cumin, turmeric, and cinnamon to taste. Add any “quick-to-cook” vegetables such as spinach and peas at the end and cook for 3 minutes. You can also add coconut milk or yogurt (if using) to make a creamier sauce.

Serves 4

Submerge the eggplant cubes in a bowl of water with a sprinkle of salt in it. Set aside. Heat the olive oil in a large soup pot over medium heat. Add the leeks, Italian seasoning, marjoram, thyme, black pepper, garlic powder, and liquid aminos and sauté briefly. Add the eggplant, zucchini, and bell peppers and sauté for 4 to 5 minutes. Add the tomatoes and continue to simmer another 3 to 4 minutes. Add the vegetable stock when the mixture begins to dry out. Simmer the stew over low heat for 20 to 30 minutes. Add the fresh basil just before serving.

Aloo gobi is a spicy Indian dish traditionally made with cauliflower and potatoes. This delicious version includes a variety of nutrient-rich spices, such as turmeric, ginger, and cayenne pepper.

Serves 4 to 6

Heat the olive oil in a large saucepan over medium heat. Add the ginger and turmeric and sauté for about 40 seconds. Add the potatoes, raise the heat to high, and sauté for 4 minutes. Then add the cauliflower, cumin, coriander, cayenne pepper, and salt and sauté for 8 minutes. Add 4 tablespoons water, cover with a tight-fitting lid, and steam till the vegetables are tender. Just before serving, add the cilantro.

Serves 4 to 8

Heat a small sauté pan over medium heat. Add the garbanzos, chili paste, lemongrass, and liquid aminos. Cook, stirring frequently, until the chili paste is melted and the garbanzos begin to brown, about 10 minutes. Add the coconut milk and cook until somewhat thickened, about 5 minutes. Remove from the heat. Toss with the cilantro just before serving.

Serves 4 to 6

Serve this dish alongside a main dish or as the star of the meal!

Toast the quinoa in a dry skillet, stirring frequently, until golden brown, about 2 minutes. Bring 2 cups of the vegetable stock to a boil. Add the quinoa and simmer until the liquid is absorbed, 15 to 20 minutes. Place the quinoa in a bowl and fluff with a fork. Set aside to cool.

In a sauté pan, heat the olive oil over medium heat; add the red pepper flakes, black pepper, leeks, cumin, liquid aminos, and garlic (if using). Sauté until the leeks are browned around the edges, about 5 minutes. Add the zucchini and yellow squash and sauté for 3 to 4 minutes, until the vegetables are just tender. Add the greens and continue to sauté until they are just wilted. Remove from the heat, draining any excess liquid, and set aside.

Add the cilantro, oregano, chili powder, and tomato to the quinoa. Stir together, then add the vegetable mixture. Toss together until well combined.

You can serve this recipe as a hot pilaf side dish or as a wonderful cold salad on a bed of greens.

In Thailand, pad Thai has traditionally been a light noodle dish with a complex flavor created from a mixture of fresh spices. In its Western incarnation, pad Thai is often a heavy, oily dish with a strong emphasis on the sweet and salty tastes. This delicious recipe from the Chopra Center is based on the original, lighter version of the dish. Instead of stir-frying the noodles in a lot of oil, they are cooked with a little olive oil, vegetable stock, and a unique blend of spices and herbs.

Serves 4

Thai Sauce

Noodles