Protein Leek Soup
A zingy soup with a satisfying taste, texture and nutrient profile.
Makes: 4 cups; Soaking time: Overnight; Cooking time: 45 minutes.
Ingredients
½ cup white beans
2 tsp sesame oil
2 leeks, sliced into ¼-inch slices after cutting and discarding the white bulb
1 cup kale, finely chopped
3 cups water
Rock salt as per taste
½ tsp black pepper powder
Method
Soak the white beans in water overnight. Then discard the water.
Transfer the soaked white beans to a pressure cooker, add 3 cups of water and cook for 5–6 whistles. Remove from the heat and wait for the pressure to go off. Then filter to separate the beans and the liquid.
In a large skillet, heat the sesame oil and when it is hot, add the leeks and sauté for 3–5 minutes or until the leeks become soft.
Now add the kale and sauté for another 3–5 minutes. Then add the liquid from the cooked beans Cook over a medium flame for 20–25 minutes.
Now add the beans and cook for another 5 minutes. Then remove from the heat, add the salt and black pepper and serve hot.
Note: You can also puree the mixture using a hand blender before adding the beans and condiments.
Peppery Pineapple Soup
A sweet, spicy, tangy soup with the goodness of pineapple, lentils, herbs and spices for winter or monsoon
Makes: 2½ cups; Soaking time: 30 minutes; Preparation time: 30 minutes.
Ingredients
To roast and grind
¼ tsp pigeon peas
¾ tsp coriander seeds
¼ tsp split chickpeas
1 dry red chilli
¼ tsp fenugreek seeds
To make the soup
½ cup pigeon peas
¼ cup pineapple, skin removed, roughly chopped
3 garlic cloves
½ tsp cumin seeds
½ tsp peppercorns
2 cups water (divided into 1½ cups + ½ cup)
1 tsp sesame oil
2 pinches asafoetida
¼ tsp turmeric powder
2 tsp coriander leaves, finely chopped
¼ tsp rock salt, or as per taste
Method
Roast and grind:
Heat a pan and dry roast all the ingredients specified under “To roast and grind” on a low flame for 15 minutes, stirring all the while until the ingredients emit an aroma. Transfer them to a plate and let the mixture cool down to room temperature. Then grind this mixture using a mixer-grinder to get a fine powder.
Prepare the soup ingredients:
Wash and soak the pigeon peas in water for 30 minutes. Then discard the water.
Grind the pineapple pieces in a mixer-grinder and filter them using a stainless-steel strainer to get pineapple juice.
Remove the skin of the garlic and using a hand pounder, crush the garlic cloves, cumin seeds and peppercorns together.
Prepare the soup:
Cook the pigeon peas with 1½ cups of water in a pressure cooker for 2–3 whistles.
When the pressure goes off, open the lid and add the crushed garlic mixture, turmeric powder and ½ cup water. Let it boil on a low flame for about 7–10 minutes. Do not cover with a lid.
Heat the oil in a pan, add the asafoetida and sauté for 2–3 minutes. Then add it to the cooker.
Remove the cooker from the heat and add the pineapple juice, salt and coriander leaves. Mix well and enjoy.
Note: You can also add orange juice instead of pineapple juice. However, make sure to add the juice only after removing the soup from the heat as adding it while cooking will make the soup taste bitter.
Horse Gram Porridge
Often on the path of weight loss, there is a desire to eat something sweet – this is the perfect recipe to satiate that craving.
Makes: 20 servings; Preparation time: 30–35 minutes.
Ingredients
¼ cup wholegrain barley
¼ cup horse gram
2 tsp flaxseeds
2 tsp cumin seeds
2 tsp black pepper
2 tsp dry ginger powder
¼ cup jaggery powder
Method
Heat a pan and dry roast the barley over low heat until it turns light brown in colour and releases a nutty aroma, that is, for about 7–10 minutes. Now transfer it to a plate.
In the same pan, dry roast the horse gram till golden brown and transfer it to the same plate as the barley.
Next, dry roast the flaxseeds, cumin seeds and black pepper together for 3–5 minutes, until the release an aroma, and transfer them to the same plate.
Allow all the ingredients to cool down to room temperature. Then grind them together using a mixer-grinder to make a fine powder.
Now add the dry ginger and jaggery powders and mix well.
Transfer the mixture into an airtight container and store in a cool and dry place. If prepared well and stored without any moisture, this stays good for up to 3 months.
To make the drink, heat 1 cup of water in a saucepan and add 2 tsp of this mix and cook it over moderate heat. The mixture will come to aboil. Continue cooking for 5 more minutes while stirring occasionally. Remove from the heat and consume when it is lukewarm.
Note: You can replace horse gram with kidney beans in this recipe.
Excerpted with permission from Eat According to Your Body Type: 150 Ayurvedic Vegetarian Recipes to Restore Your Health, Lakshmi Lakshmanan, HarperCollins India.
