RECIPE ~ Warming Kichadi

Several Ayurvedic cookbooks give an assortment of recipes for kichadi (or kitcharee). Depending on the ingredients, it's healing for one ailment or another, but the basis is always mung beans, rice, and digestive spices slow cooked into a soft stew. This one is good for stimulating digestion and circulation, and is particularly soothing on a chilly night.

1/2 cup basmati rice, washed
1/4 cup split mung beans, washed
6 cups water
1 Tbsp ghee*
1 tsp cumin seeds

2 Tbsp ghee
1 tsp each ground turmeric, coriander, cardamom, black pepper, cinnamon and sea salt
1/2 tsp each cumin and ground cloves
2 bay leaves
1 Tbsp fresh grated ginger
1/2 onion, chopped small
2 cloves garlic, minced
2 cups fresh chopped vegetables (carrots, zucchini, celery, green beans...)
2 cups fresh chopped greens (spinach, kale, chard...)

chopped fresh cilantro or parsley, drizzle of tahini or Bragg to garnish (optional)

In a large saucepan, heat 1 Tbsp ghee and add cumin seeds. Brown lightly, then add the rice and mung beans, stirring to coat. Add water, bring to a boil, cover and simmer for 45 minutes.

In a small skillet, heat 2 Tbsp ghee and add all dry spices plus bay leaves. Saute a few minutes, then stir in onion, garlic and ginger. Allow to combine a few minutes, then add to rice and mung along with the greens. Cover and cook 20 minutes longer. For a creamier stew, puree half the kichadi in a blender or with a hand-held. Serve garnished with herbs and/or a drizzle of tahini and/or a splash of Bragg or tamari, maybe even a squirt of lemon. Serves 3-4.

*NOTE: ghee is an ayurvedic dairy fat that is supposed to be healing and soothing for digestion and good for all doshas. For vegan diets, replace with olive or sunflower oil.

FOR INDIVIDUAL DOSHAS
VATAS choose from carrots, asparagus, zucchini, green beans, peas, spinach and squash
PITTAS choose from asparagus, celery, green beans, zucchini, any leafy greens and peas; omit cloves, reduce garlic and bay leaf to 1 each
KAPHAS choose any vegetables except squash and zucchini; garnish with herbs only

RECIPE ~ Coconut Mung Bean Soup

Although this soup takes an hour to prepare, it has a soothing quality that is so easy on the digestion, with wonderfully refreshing flavours from the coconut milk, fresh herbs and tangy yogurt.

1 cup mung beans (whole or split)
pinch of salt
1/2 tsp turmeric
1 tsp fennel seeds, crushed
6 cups water
2 tbsp ghee or sunflower oil
1 small onion, chopped fine
1 small carrot, peeled and diced
1 clove garlic, finely chopped
1-inch piece ginger, finely chopped
1 tsp garam masala
1/2 tsp red chili pepper flakes
1 tbsp tomato paste
1 cup light coconut milk
1 tbsp finely chopped fresh dill, mint, basil or cilantro
1 tbsp lemon or lime juice

GARNISH
Raita or plain yogurt

Wash mung beans thoroughly (if you have time, soak whole mung beans for an hour before cooking). Place drained beans in a large pot with 3 cups water, plus salt, turmeric and fennel seeds. Bring to a boil, then simmer covered til done (around half an hour for split mung beans, 45 minutes for whole). Skim off any foam that accumulates on the surface.

Meanwhile, prepare vegetables. Heat ghee in a medium pot or large pan and add onions, carrots, garlic and ginger. Saute over medium-low heat, stirring in chili pepper flakes and garam masala. Cook slowly til vegetables are soft. Season lightly with a pinch of salt and set aside til mung beans are done.

To the pot of cooked mung beans, stir in 3 more cups water, the cooked vegetables plus tomato paste. Simmer together for 10 minutes, letting the soup thicken and the flavours blend. Then take a wand-style hand blender and puree just part of the soup, leaving most of it chunky. Stir in coconut milk, cooking just a few more minutes.

Stir in the herbs and lemon juice, and ladle soup into bowls with a dollop of raita or yogurt, and toasted pita triangles on the side if you like. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata recipe
PITTAS replace carrots with celery; avoid basil and red pepper flakes; use garlic and ginger minimally
KAPHAS mung beans should be avoided by Kaphas but are okay once in a while (if you like, replace with red lentils); replace coconut milk with plain soy milk; minimize or omit salt

RECIPE ~ Fiddlehead Soup with Basil

This soup has a fresh basil flavour that goes so well with the vibrant springtime green colour! I made a meal out of it by serving with a quick bruschetta and boiled artichokes with a lemony dipping sauce.

FIDDLEHEAD SOUP WITH BASIL

2 Tbsp olive oil
1/2 cup leeks, white parts, chopped
2 Tbsp flour
3 cups vegetable broth
1/2 pound fiddleheads, cleaned
1/2 cup parsnips, peeled, chopped small
1/2 cup celery with leaves, chopped small
1 cup plain rice milk
1/4 teaspoon nutmeg, grated (optional)
sea salt and pepper
1/4 cup packed basil leaves
olive oil

In a large soup pot, boil fiddleheads in lightly salted water for 10 minutes. Drain, rinse and set aside. In the same pot (now empty), heat oil and add leeks, cooking over low heat until softened, but do not brown. Stir in flour and nutmeg. Cook for 2 minutes over low heat. Gradually, whisk in stock. Reserve 3 fiddleheads and add the rest to the soup along with parsnips and celery. Bring to boil, stirring, over medium heat. Reduce heat, cover and simmer 15-20 minutes.

Meanwhile, saute reserved fiddleheads in a bit of olive oil until tender. Season with salt. Next, make basil oil by blending together the basil leaves with 1/2 cup olive oil until smooth. Alternately you can use prepared pesto. By now the soup should be ready.

Puree the soup with rice milk, in batches in a blender, or with a hand-held right in the pot. (If you like you can add a small handful of chopped fresh basil and/or 2 tablespoons of plain yogurt while pureeing -- I did both for extra creaminess and more basil burst!) For a chunky soup, puree only the fiddleheads in enough soup and stir into remaining turnips and celery. Return to the pot, reheat and season to taste (may not need much salt depending on stock used). Ladle into soup bowls and garnish with sauteed fiddleheads and a drizzle of basil oil or pesto. Serves 3.

Adapted from ChefDeCuisine.com.

FOR INDIVIDUAL DOSHAS
I don't know the Ayurvedic assessment of fiddleheads but would venture to guess that, since they're so much like asparagus, perhaps they're tridoshic and therefore good for everyone to eat. Generally Vatas should add digestive spices and heaviness through additional ghee or yogurt in the recipes; Pittas should avoid pungent spices and minimize salt; Kaphas should minimize oils and salt. NB: The thorough washing and pre-boiling of the fiddleheads is a recommended measure to make sure there are no bacteria in these wild plants, which sometimes are present due to the unique nature of their cultivation.

RECIPE ~ Dahl Soup with Squash

Inspired by Nigel Slater's "Dal and Pumpkin Soup", it's the perfectly soothing, aromatic lunch for a chilly day. Pictured here half-pureed, with some spinach leaves and a dollop of yogurt.

2 Tbsp olive oil or ghee
1/2 red onion, chopped
3 cloves garlic, minced
1-inch piece ginger, peeled and minced
1/2 tsp each: turmeric, ground cumin, ground coriander, garam masala
1 bay leaf
1 1/2 cups red lentils, washed
1/2 butternut squash, peeled, seeded and chopped
(or substitute with canned pureed pumpkin, unsweetened)
5 cups stock or broth
(if using plain water instead, season the soup with 1 tsp sea salt)
garnishes (see below)

In a large pot, heat the oil or ghee and stir in onion, garlic and ginger. Let cook over medium-high til softened and just light browned. Add spices and bay leaf, stirring in. Add lentils, squash and stock and stir over high heat til boiling. Spoon off any froth that rises to the surface. Lower heat to medium-low, cover, and simmer for 25 minutes.

When squash is soft and lentils are fully cooked (about 20-25 minutes), remove bay leaf and puree the soup til silky smooth, or leave as-is (I pureed just a bit). Serve into soup bowls. Top with a dollop of plain yogurt, some sliced onions fried with garlic, fresh chopped cilantro, or stir in fresh baby spinach leaves -- or just keep it simple! Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a perfect Vata recipe
PITTAS replace red lentils with split peas or chana dal; reduce garlic, onion and ginger to half
KAPHAS replace squash with carrots or white potatoes

RECIPE ~ Detox Soup

And the new year's efforts continue! This salt-free, naturally flavourful soup was inspired by Gillian McKeith's recipe for Green Goddess Soup, tailor made for winter detox, though I think it's lovely at any time of year. My version turns out more orange than green, but the more greens (kale and spinach) you add, the better the detox.

1 large onion, chopped small
1 clove garlic, minced
2 turnips or 1 sweet potato, peeled and chopped small
4 cups vegetable stock (from 1 vegetable stock cube)
1" piece of ginger, minced
2 large zucchinis, chopped small
2 cups minced curly kale
a large handful of spinach, coarsely chopped
juice of 1 lemon
fresh chopped parsley, flax oil and fresh black pepper for garnish

Saute the onion and garlic in a sauce pan with a little water for a few minutes. Add the turnip or sweet potato and saute until they just begin to soften. Stir in the stock and ginger and simmer for 10 minutes. 

Add zucchini and kale and cook over medium-low heat for half an hour, covered. At the end, stir in spinach and lemon juice, letting the spinach wilt. Puree half the soup in a blender or using a hand blender and serve with a drizzle of flax oil and generous scatter of parsley and fresh pepper. Serves 3.

FOR INDIVIDUAL DOSHAS
VATAS choose sweet potato; replace kale with other leafy greens
PITTAS choose sweet potato; replace spinach with other leafy greens; reduce ginger to 1/2" piece; omit pepper
KAPHAS choose turnips; replace 1 or both zucchinis with 1 or 2 cups chopped cabbage

Holiday Food Ideas

It's the season of festive gatherings! Here are ideas of recipes from my website of food ideas to make for holiday meals or to give as gifts...



~ FOOD GIFT IDEAS ~

Biscotti
in a container with colourful tissue paper

Carob Nut Balls
in a decorative reuseable box

Puffed Rice Squares
(adding dried cranberries!) in a glass or pottery cookie jar

Green Chai Tea
in a tin or baggie with a teacup, small bodum, or metal tea strainer

Greens Pesto
packaged in a decorative jar

Liquid Gold Salad Dressing
in a decorative bottle

Pumpkin Spice Cookies
in a reuseable box lined with doilies

Sugar-Free Jams
in decorative jars

Walnut Butter
in a decorative jar, along with fancy oat biscuits




~ MEALS ~ DESSERTS ~ POTLUCKS ~

Herbed Quinoa with Citrus
a light and minty grain side-dish

Parsnip Salad
to replace the standard, heavy potato dish

Stuffed Zucchini Boats
an enticing hot main or side dish

Asparagus Niçoise
an impressive vegetable side

Mediterranean Stuffed Squash
as a seasonal vegetarian main course

Carrot Apple Soup with Toasted Almonds

Apple Spice Chai Tea Loaf for dessert with fragrant tea

Chickpea Chocolate Cake
wheat-free, dairy-free, fat-free and guilt-free!

RECIPE ~ Easiest Soup Ever

I literally looked at what I had in the fridge, took 5 minutes to prepare the ingredients, did some work for a while, then came back to puree. That was it. And it's low fat, high fiber, low sodium, light-yet-filling, and delicious! This recipe serves 1, so increase as needed for more servings.

2 cups water
1/2 cube herb bouillon (like Harvest Sun brand)
2 cups leafy greens, washed and torn
handful of baby carrots
1/2 apple, chopped
small handful of red or french lentils
2 cloves garlic, crushed and peeled
1 Tbsp grated fresh ginger
1 tsp each turmeric, ground cumin and ground coriander
garnish options: tahini, cilantro, parsley, hemp seeds, flax oil, hot sauce

In a small pot pour in the water and add the bouillon, greens (I used about 2 handfuls of chard), carrots, apple, lentils (I used about 1/4 cup french lentils), garlic, ginger and spices. Cover and let cook half an hour to 45 minutes. When you're ready to have the soup, puree and pour into a bowl and garnish with your chosen yummies. Enjoy!

I drizzled some tahini into the soup just before pureeing, then stirred in 1 Tbsp each chopped cilantro and parsley, a drizzle of flax oil and a smattering of hemp seeds. The secret is the bit of apple to give some sweetness, and the tahini really makes it creamier.

FOR INDIVIDUAL DOSHAS
Great for all doshas.

RECIPE ~ Yoga Mung Beans & Rice

My friend Sarah recommended a fascinating book called Food As Medicine by Dharma Singh Khalsa, in which he recommends mung beans and rice as an easily digestible, healing staple you can "fall back on when you need to regain balance in your life." He suggests eating it at least once a week for general good health and especially after fasting. I feature it now as a good cleansing recipe in honour of the Autumn Equinox this coming weekend!

1/2 cup mung beans
1/2 cup basmati rice
1 bay leaf
1-inch piece kombu seaweed
5 cups water
2-3 cups chopped assorted vegetables (carrots, celery, zucchini, broccoli...)
1 Tbsp ghee
1 Tbsp olive oil
1 onion*, chopped
1/2 tsp pepper
1/4 cup ginger root, minced
2 cloves garlic*, minced
1 tsp turmeric
1 tsp garam masala
1/2 tsp crushed red chilis* (or to taste)
1 Tbsp dried basil
Seeds of 3 cardamom pods
Sea salt or Bragg to taste

Soak beans overnight. Wash and rince 3 times. Bring water to a boil, add beans, bay leaves and kombu; let boil over medium-high flame. When the beans have been boiled and are soft, about 40-50 minutes, add rice, lower heat to simmer, and let cook for another 20 minutes. (If using brown basmati, add after 20 minutes of cooking beans, to allow 40 minutes to cook rice.)

Wash and chop vegetables (I used 1 cup each zucchini, carrot, peas and cabbage). Add to simmering rice and beans along with the ghee and continue to cook for 15 more minutes. Meanwhile, heat oil in a large frying pan and add onions, ginger and garlic. Saute for until brown and then add turmeric, pepper, garam masala and red chilies*. Stir this mixture into the pot of beans and rice. Add sweet basil, cardamom seeds, and sea salt or Braggs. Continue simmering another 10-15 minutes, stirring often. If needed, add more boiling water until rice and vegetables are completely cooked. The consistency should be rich, thick and soupy.

Serve with a dollop of yogurt if you like, a drizzle of flax oil, or a sprinkling of pine nuts. For some zingy fresh greens, Vatas and Kaphas can top with a spoonful of my green salsa or just fresh chopped parsley/cilantro. Makes 4 servings.

*Omit onions, garlic and chilis if following a sattvic way of eating or if following a fast or illness.

I call this "Yoga" Mung Beans & Rice because in his book, Dr. Khalsa refers to this kind of eating "Yoga Nutritional Therapy", which is simply a modern term for Ayurvedic nutrition. According to YNT, three major health foods are almonds (nuts and oil), beets (vegetables and greens), and basmati rice. Ghee is also noted as a healing ingredient. This particular type of dish -- a healing soupy stew of rice and mung beans -- is also called a kichadi. NOTE: If serving to the sick, elderly, or children, make it less spicy.

FOR INDIVIDUAL DOSHAS
A healing stew for all doshas.
VATAS stir in ghee to your individual bowl if you like
PITTAS reduce garlic, ginger and chilis to half
KAPHAS use brown basmati

RECIPE ~ Avocado Soup

A creamy delight, this soup comes from Michelin Mongrain-Dontigny's book "World's Best Recipes: Soups" and can be served hot as an appetizer or chilled as a meal.

2 large or 3 small perfectly ripe avocados
2/3 cup yogurt
3 or more cups broth
1 tbsp fresh coriander
1 tsp salt
1 tbsp fesh lime juice
Pepper or a few drops of Tabasco

GARNISH
Chopped green onions
Fresh chopped coriander
Fresh tomato, peeled, seeded and cubed
Tortilla chips

Cut the avocados in half, remove pits and scoop out the flesh with a tablespoon. Place in a blender, add yogurt, half the broth, coriander, salt and lime juice. Puree until smooth and creamy. Transfer to a pot and blend in remaining stock, or as much as you like for your desired consistency. If serving hot, reheat over very low heat, making sure the soup does not boil. If serving chilled, refrigerate at least 1 hour before serving.

Serve sprinkled with a little garnish in each bowl and place tortilla chips on the table or around each serving bowl. Serves 4.

The soup will keep for 1 day in the refrigerator, but must be covered with plastic wrap that touches the surface of the purée. It can be frozen for up to 3 month. Whisk well once thawed to restore its texture.

FOR INDIVIDUAL DOSHAS
VATAS suitable for Vatas
PITTAS omit pepper, tabasco, onions and tomatoes
KAPHAS not suitable for Kaphas or for weightloss

RECIPE ~ Carrot Apple Soup with Toasted Almonds

A completely different taste sensation from the Carrot Coriander Soup, this recipe is originally from Epicurious.com (I've modified it a bit) and has a wonderful apple flavour with a great texture from the crunchy almonds sprinkled overtop.

1 cup sliced shallots
1 bay leaf
1/2 tsp ground ginger or 2 tsp fresh grated
1 tsp curry powder
1 tsp dried thyme or 1 Tbsp fresh chopped
1/4 cup olive oil (I prefer 1/8 ghee + 1/8 olive oil)
1 cup chopped potato or squash
1 1/2 lb carrots, peeled and chopped (about 6 large carrots)
2 cups salt-free vegetable broth
1 cup apple cider
1 1/2 cups water
salt and pepper to taste
1/4 cup sliced almonds, toasted
lemon

Cook shallots, bay leaf, ginger, curry powder, and thyme in oil in a heavy saucepan over medium heat, stirring occasionally, until shallots are softened lightly browned, 6 to 8 minutes.

Add carrots and potato or squash to the pot, then add broth, cider, water, salt, and pepper and bring to a boil. Reduce heat and simmer, covered, until carrots are tender, around 30 minutes. Discard bay leaf. Puree soup in 2 batches in a blender, or using a wand-style blender, until silky smooth. Add more water or apple cider if you'd like to achieve a thinner soup. Serve with a squeeze of lemon and sprinkled with almonds. Serves 3 to 4.

NOTE: This is a very smooth soup, but if you like more texture, reserve some of the chopped carrots before blending the soup, and fry some extra shallots or onion in olive oil, and stir into the blended soup or dollop overtop (as seen in the photo above). To make it a larger meal, serve with bread, tomatoes and avocadoes, or a slice of frittata.

FOR INDIVIDUAL DOSHAS
Great for all the doshas!
VATAS choose squash or sweet potato
PITTAS use fresh ginger; replace thyme with basil or parsley
KAPHAS reduce oil to 1 Tbsp; choose potato; replace almonds with toasted seeds (sunflower or pumpkin)

RECIPE ~ Creamy Kale Soup

Wow! This exquisite soup is courtesy of Szos and Jenny from the Recipe Club and let me tell you, it is simply perfect. Wholesome, filling, delicious, and full of fibre, nutrients and flavour. Fall weather is here, time to make some soup!

INGREDIENTS
1/2 cup French lentils (or lentils of your preference/dosha)
1/2 cup brown rice or quinoa (I like to use half-and-half)
1/2 medium onion, finely chopped
4 tbsp olive oil
1/2 bunch of kale (Szos and Jenny prefer black or “dinosaur” kale, but any kale will do!)
5 cups water

SPICES
1 tsp of garlic powder (heaping, or as desired)
1 tsp of cumin powder (heaping, or as desired)
1/2 tsp of curry powder
1 tsp of sea salt, to taste

TAHINI DRESSING
1 Tbsp tahini (heaping, or as desired)
2 Tbsp flax oil
Bragg's Liquid Aminos to taste

Prior to cooking, add all spices together in a small bowl and mix well (prevents clumping when added to the cooking pot later). Wash kale and chop finely.

Add olive oil to a pre-heated cooking pot on medium temperature. Once oil is hot, add onions and cook until soft. Add spices, being careful to blend well. Then add lentils and brown rice/quinoa right away and stir well. When that is done, add chopped kale and mix.

At this stage, take a moment to appreciate how beautiful the mixture looks -- but not too long, because the water must now be added. Cover the pot and bring to a boil. Simmer on low for 45 minutes.

While the soup is cooking, combine tahini, flax and Bragg's in 2 dinner bowls; mix until texture is smooth and creamy. When the soup is ready, puree with a hand blender (or transfer to a blender and puree)* then ladle into bowls. Mix the soup with the tahini dressing really well. Serves 2 hungry adults. Delicious with chapatis on the side.

*If more texture is desired, skip the hand blender (or blend only half the soup) and serve.

FOR INDIVIDUAL DOSHAS
VATAS use red lentils or split mung beans; use rice or quinoa; replace kale with zucchini, asparagus or artichoke
PITTAS use white rice (avoid quinoa); omit garlic powder; reduce tahini by half
KAPHAS use quinoa (avoid rice); reduce tahini, salt and all oils by half

RECIPE ~ Chilled Celery Soup

A low-fat delicacy! For extra flair, add a swirl of milk or dollop of yogurt when serving and garnish with a sprig of parsley or fresh oregano.

1 Tbsp extra-virgin olive oil
1 leek (white and pale green parts), chopped
6 cups coarsely chopped celery (10 to 12 stalks)
1 onion, chopped
1 small red or yellow-flesh potato, peeled, chopped
4 cups vegetable stock or filtered water
1 tsp or more salt
Pinch cayenne

Heat oil in large pot on medium. Add leek, celery and onion. Cook, stirring occasionally, until softened. Add potato, water or stock, 1 teaspoon salt and cayenne. Cover. Turn heat to medium-low and simmer 10 minutes, or until vegetables are tender.

Pureé in batches in a blender until smooth. Transfer to a serving container with a tight lid. Cool briefly and then refrigerate, covered, until chilled. Before serving adjust salt. Serve chilled or at room temperature. Makes about 6 cups.

* FOR INDIVIDUAL DOSHAS
VATAS for Vatas, replace potato with sweet potato or 1 cup cauliflower.
PITTAS a great Pitta recipe! Just omit cayenne.
KAPHAS a great Kapha recipe! Reduce salt to a pinch.

RECIPE ~ Minted Green Pea Soup

It's much too hot to cook for hours let alone eat hot food, so this quick-to-make soup is in order since it's chilled and minty! Serves 4 as a starter or light lunch. Great with scones or bruschetta on the side, or perhaps kabobs for a dinner on the deck.

3 cups green peas, fresh shelled or frozen
1 cup chopped onions
1 cup shredded lettuce
20 fresh mint leaves, torn
salt & pepper
3 1/2 cups broth
1 cup plain yogurt
1 Tbsp butter or ghee
2 Tbsp snipped chives or green onions

Mix peas, onions, lettuce, mint leaves, salt, pepper and the broth in a pot. Heat to boiling; reduce heat and cover. Simmer until vegetables are tender, about 20 minutes. In batches, puree the soup in a blender until velvety smooth. Return to the pot and stir in the yogurt, butter and chives or onion. Serve hot garnished with a mint leaf and some sprinkled chives, or serve chilled with the same garnishes after refrigerating for up to 24 hours.

* FOR INDIVIDUAL DOSHAS
This is an excellent tri-doshic meal that is good for everyone. If you're watching your weight, reduce butter or ghee and yogurt to half the amounts.

RECIPE ~ Carrot Coriander Soup

This recipe should be called "Deceptively Delicious Soup" because looking at the recipe, and looking at the finished soup, it doesn't look like much -- but it is so incredibly flavourful! I took each spoonful with delight. What makes this so tasty is the combination of cilantro in spice form and as the fresh herb. For maximum flavour, use whole coriander seeds that you grind or crush just before using.

This is from the terrific vegan cookbook Juice For Life, by the restaurant of the same name (I made some minor modifications). I was loving their salads and sauces and dragon bowls so much I went out and got the book!

3 Tbsp (freshly) ground coriander
2 Tbsp olive oil*
1 large onion, chopped
6 cloves garlic, crushed*
2 Tbsp marjoram
3 large carrots, chopped
1 small sweet potato, chopped*
8 cups vegetable stock
1/2 cup chopped fresh cilantro
sea salt and cayenne pepper to taste*

Heat the oil in a large soup pot and add the coriander, toasting for a minute until lightly browned and fragrant. Add the onions and cook 5 minutes. Add the garlic and marjoram and cook a minute longer, then add the carrots and sweet potato. Saute for a minute then pour in the vegetable stock (I used 1 vegetable bouillon cube), bringing to a boil. Let simmer until the carrots and sweet potato are soft, about 20 minutes.

Add the chopped fresh cilantro, sea salt and optional cayenne pepper to taste, and puree until silky smooth, either by using a hand blender in the pot or transfering to a blender. Serve garnished with a sprig of cilantro. Serves 4.

* FOR INDIVIDUAL DOSHAS
KAPHAS reduce oil to 2 tsp, omit sweet potato and add another large carrot
PITTAS reduce garlic to 1 clove and omit cayenne
VATAS add 1 Tbsp fresh grated ginger

RECIPE ~ Savoury Chickpea Soup

I've been in a soupy mood! This recipe is a combination of existing recipes from Ayurvedic and vegan cookbooks, but modified to what I think works most deliciously. Serves 4. Excellent with a side of parathas, pakoras or chapatis, or salad and crusty bread.

2 Tbsp olive oil or ghee*
1/2 tsp each cumin, mustard seeds & garam masala
1 cup cauliflower florets*
1 cup carrots, chopped on a diagonal
3 clove garlic, minced*
1" piece ginger, minced
1 can chickpeas, drained and rinsed
4 cups vegetable broth or stock
1/2 tsp each thyme & rosemary
2 cups spinach, washed & chopped
salt & pepper to taste
garnish: chopped cilantro or parsley, squirt of lemon

Heat the oil or ghee in a soup pot. When hot, add the spices and stir until the mustard seeds pop, then add the garlic, ginger and vegetable, minus the spinach. Stir well to coat, then add chickpeas, stock and herbs. Bring to a boil then simmer until vegetables are tender but not mushy, about 15 minutes. This is not necessary but if you have the time, allow the soup to simmer for an hour or so on low, to really bring out the flavours.

You can serve the soup chunky, or blend to a silky puree. What I like to do is puree 1/3 of the soup, by either transfering some of the soup to a blender and returning puree to the pot, or using a wand-style hand blender in the pot. Whichever you prefer, stir in the chopped spinach at the end and season to taste. Serve garnished with cilantro, parsley or lemon. Vatas can also add a dab of ghee.

* FOR INDIVIDUAL DOSHAS
KAPHAS use only 1 tsp sunflower oil or ghee
PITTAS reduce garlic to 1 clove, omit pepper
VATAS replace cauliflower with sweet potato; chickpeas are okay but not ideal for vatas so you can also make this soup with lentils

RECIPE ~ Cream of Celery Soup

My grandmother used to make cream of celery soup -- I always think of her when I get the craving for it. She never left me her recipe so this is my rendition. I like it with toast or a slice of vegetable pie on the side. Serves 4.

2 Tbsp oil or ghee*
1 onion, chopped
1 bunch celery, chopped
1 cup diced potato, parsnip or turnip*
4 cloves garlic
2 Tbsp flour or 2 tsp cornstarch*
1 tsp thyme
3 bay leaves
dash salt & pepper
4 cups vegetable broth or water
garnish: chopped cilantro or parsley, squirt of lemon

Heat oil or ghee in a soup pot, and add onion. Saute for a few minutes til they start to soften. Add celery, potato and garlic, and saute 5 minutes. Sprinkle with flour and seasoning and stir to combine well. Add broth, bring to a boil, then simmer to a slow bubble for at least half an hour.

Transfer some or all of the soup to a blender (depending on if you like a chunky or silky smooth soup) and puree. Serve garnished with cilantro, parsley or lemon. Vatas can also add a dab of ghee.

* FOR INDIVIDUAL DOSHAS
KAPHAS use only 1 tsp sunflower oil or ghee; choose turnip; use 2 tsp cornstarch
PITTAS reduce garlic to 1 clove; omit pepper; choose potato
VATAS choose rice or wheat flour and parsnip; add a pinch of ginger or cayenne

DID YOU KNOW?
According to Ayurveda, cooking different ingredients together in a soup or stew makes the food easier to digest. This is because the vegetables, beans or legumes affect each other and take on each other's unique properties, making them harmonious in your belly instead of each having opposing qualities. All flavours of sweet, salty, pungent, sour and bitter combine in the pot so your system has less work to do, but reaps all the benefits of each ingredient.

RECIPE ~ Savoury Chickpea Soup

I've been in a soupy mood! This recipe is a combination of existing recipes from Ayurvedic and vegan cookbooks, but modified to what I think works most deliciously. Serves 4. Excellent with a side of parathas, pakoras or chapatis.

2 Tbsp olive oil or ghee*
1/2 tsp each cumin, mustard seeds & garam masala
1 cup cauliflower florets*
1 cup carrots, chopped on a diagonal
3 clove garlic, minced
1" piece ginger, minced
1 can chickpeas, drained and rinsed
4 cups vegetable broth or stock
1/2 tsp each thyme & rosemary
2 cups spinach, washed & chopped
salt & pepper to taste
garnish: chopped cilantro or parsley, squirt of lemon

Heat the oil or ghee in a soup pot. When hot, add the spices and stir until the mustard seeds pop, then add the garlic, ginger and vegetable, minus the spinach. Stir well to coat, then add chickpeas, stock and herbs. Bring to a boil then simmer until vegetables are tender but not mushy, about 15 minutes. This is not necessary but if you have the time, allow the soup to simmer for an hour or so on low, to really bring out the flavours.

You can serve the soup chunky, or blend to a silky puree. What I like to do is puree 1/3 of the soup, by either transfering some of the soup to a blender and returning puree to the pot, or using a wand-style hand blender in the pot. Whichever you prefer, stir in the chopped spinach at the end and season to taste. Serve garnished with cilantro, parsley or lemon. Vatas can also add a dab of ghee.

* FOR INDIVIDUAL DOSHAS
KAPHAS use only 1 tsp sunflower oil or ghee
PITTAS reduce garlic to 1 clove, omit pepper
VATAS replace cauliflower with sweet potato; chickpeas are okay but not ideal for vatas so you can also make this soup with lentils