Spring Recipes (Reprint)
Spring has arrived! It is Kapha season. The first of many dandelions and wild spring onions are growing in my lawn. As the weather warms, we need to shift our diets. The earth is growing exactly what we need to keep Kapha in balance. Here are some recipes for Spring to help you stay balanced and healthy. These vegetarian recipes are based in Ayurveda, the ancient Indian science of natural medicine. These recipes include Mung Soup, Celery Soup, Mixed Vegetable Bhaji and Millet, Asparagus and Tofu (or Pumfu) Casserole.
Read more about Kapha & Spring.
Spring Vegetable Bhaji
This is one of my favorite side dishes. I just made it the other day with green beans and zucchini. It goes great with the Split Mung Dal Soup. It can be used with Kapha veggies like peas, asparagus, cabbage, green beans, broccoli or cauliflower.
4 cups of chopped veggie(s)
1-2 chopped scallions (or a bunch of wild onions that grow in your lawn)
1 tsp of mustard seed
1/2 tsp of cumin seed
1 inch of ginger root, finely chopped
1.5 tsp of turmeric
1 pinch of hing
½ tsp of pink Himalayan salt
1/3 cup of shredded coconut
Optional: 1 chili or a dash of chili powder -Depends on how much heat you want
1 Tbs Olive oil or coconut oil
Cilantro for garnish Wash and chops the veggies.
In a mortar and pestle grind mustard and cumin seeds. Warm the oil in a skillet and add the ground seeds. Add the turmeric, hing, salt, scallions and stir. Add the veggies and ginger with a couple of Tbs of water. Cover and cook on low until tender, adding water if necessary. Add the coconut and chili/chili powder. Cook uncovered until water is gone. Garnish with chopped cilantro
Split Mung Dal (From: Ayurvedic Cooking for Westerners)
This is a light and delicious soup that I cook often. You can serve it with a grain on the side and the vegetable dish above for a full meal. In the Spring I like to use whole Mung beans and sprout them for a couple of days before cooking them into soup.
Wash 1 ½ cups of split mung dal
Put in pot: 3 cups water
One pinch of Hing
1 inch section of freshly ground ginger (can use a garlic press)
Cook until dal is soft.
Blend with: ½ cup fresh cilantro, 1 tsp. of ground cumin, ½ tsp of salt & 2 Tbs of olive oil.
Millet with Asparagus and Tofu (or Pumfu) Casserole
Millet is a dry and light grain perfect for Kapha season. You can cook it and press it into a baking dish to make a casserole. It makes a perfect bread-free crust. If you do not have Kapha issues you can replace the tofu with Pumfu (a tofu-like substitute made from pumpkin seeds). This makes 6-8 servings.
2 cups millet
4 cups vegetable broth
1-2 cups water
1 bunch of asparagus
1 package of extra firm tofu or Pumfu
1-2 scallions or a bunch of wild onions or one small onion
1 small fresh fennel bulb or ½ large one
3 celery stalks olive oil for sauté and coating baking pan
½ tsp. Himalayan pink salt
Black Pepper
¼-½ tsp of chipotle powder
½ tsp. cumin powder
¼-1/2 tsp of fenugreek powder
½ tsp. of turmeric powder
1 Tbs. of arrowroot powder to thicken
Cook 2 cups of millet in 4 cups of vegetable broth. Bring to a boil, reduce heat to low and cover. Cook for 20-30 minutes, adding a bit more water if necessary. We want to overcook the millet slightly, so it can be pressed into a thick crust. While the millet is cooking sauté onions, celery and fennel in 1 Tbs. of olive oil. When these are tender, add the rest of the ingredients. Put in ½ cup of water and cover to steam. When asparagus is fully cooked, add more water if necessary to make a lible sauce. (There should not be more than ½ cup of liquid total.) Remove some sauce add the arrowroot powder and put in a container with a lid. Shake unQl there are no lumps. Add the liquid back to the veggies. When the millet is done, use a spoon to press the millet into a baking tray with sides. Press down firmly. Add the veggies. Bake in oven at 350 for 15 minutes covered then let it sit for another 15. Or, you can let it sit somewhere warm for ½ hour.
Celery Soup
Celery increases agni (digestive fire). Agni can be sluggish in the Spring. This is simple and delicious.
4 celery stalks
½ onion
1 tsp. of olive oil
Himalayan pink salt & Black pepper
Sautee diced onion and celery in oil then add 2 cups of water and boil. Add spices to taste. You can also add more water for desired consistency. Puree.