Butternut Squash & Chickpea Curry

My garden did really well last summer. As a result, I have had an abundance of butternut squash that I’ve needed to use. Recently, I stumbled onto this recipe that proved to be a hit with a group of folks I had for an herbal workshop. It was so attractive in the dish, how could it not be tasty too? Eat the rainbow…this dish checks that off! Enjoy!

Ingredients:

• 1 1/2 tablespoons coconut oil

• 1 large onion, diced

• 2 medium carrots, diced

• pink salt to taste

• 4 cloves garlic, minced

• 2- inch piece ginger, grated or finely minced

• 1 red bell pepper, chopped

• 2 stalks fresh lemongrass, minced or grated (optional but recommended)

• 5 tablespoons red curry paste

• 1 (13.5-ounce) can full-fat coconut milk

• 1 cup low-sodium vegetable broth (or water)

• 5 cups of peeled and cubed butternut squash (~ 2.5 pound butternut squash)

• 2 1/2 tablespoons reduced-sodium soy sauce

• 1 1/2 tablespoons coconut sugar (or pure maple syrup)

• 2 15-ounce cans of chickpeas, rinsed and drained

• 4 cups baby spinach or baby kale (about 4 large handfuls)

• 1 tablespoon lime juice or rice vinegar

• 1 large handful fresh cilantro, roughly chopped

• 1 handful Thai basil leaves

• White rice or brown rice (for serving, optional)

INSTRUCTIONS:

1. Heat a Dutch oven or a large saucepan over medium-high heat. Add the coconut oil, and once shimmering, add the onions and carrots along with a pinch of pink salt. Cook the vegetables for 7-8 minutes, or until they are tender and lightly browned.

2. Add the garlic, ginger, bell pepper, lemongrass (if using), and red curry paste, and cook for 2 minutes, stirring frequently to coat the vegetables & prevent burning. If not using a nonstick pan, you'll likely need to add a tablespoon or two of water to prevent the mixture from drying out, sticking, and burning.

3. Pour in a couple spoons of the coconut milk and allow it to bubble for a minute, stirring well. Add the vegetable broth, stirring with a spatula to scrape up any browned bits stuck to the bottom of the pot. Pour in the remaining coconut milk, cubed squash, soy sauce, and coconut sugar, stirring to combine.

4. Bring the mixture to a boil, then reduce the heat to low or medium-low to maintain a rapid simmer for 20 minutes, or until the squash is tender and cooked through.

5. Stir in the chickpeas and bring the curry to a gentle simmer. Once simmering, stir in the baby spinach or kale, stirring until the greens have wilted.

6. Turn off the heat, and stir in the lime juice or rice vinegar. Taste for seasonings, adding salt as needed. Tear the Thai basil leaves to release their oils; add them to the curry, along with the chopped cilantro.

7. Serve the curry over rice. Garnish with additional cilantro or Thai basil as desired.

Sweet Potato Chowder

Sweet potatoes are so delicious and provide 377% of the daily recommended Vitamin A. For those of us who try to abstain from added sugars, this vegetable is a treat, as the natural sweetness satisfies those hankerings. I still don’t understand why people put brown sugar on their sweet potato and sour cream on the white potato. These are the thoughts that run through my brain.

This recipe can be made a day or two in advance and warmed when ready to serve. I also added the recipe for kale chips. With a creamy soup, it’s nice to have something crispy on the side.  Kale is a part of the crucifer family along with broccoli, cabbage, cauliflower, and Brussel sprouts. Loaded with Vitamins A, K and C, kale chips are a nutrient dense choice over potato chips or saltine crackers.

Sweet Potato Chowder

 Ingredients:

• 1 large onion, diced

• 1 TBSP curry powder

• 3 cloves garlic, minced

• 2 TBPS olive oil

• Pinch of salt and pepper

• 6 sweet potatoes, unpeeled and cubed

• 2 cups unsweetened coconut milk

• 4 cups vegetable broth

• Pumpkin seeds for garnish

Directions: 

1. Sauté onion, curry powder, garlic and oil in a big pot for 5 min.

2. Add sweet potatoes, coconut milk, and vegetable broth.

3. Simmer on medium/low for about 25 minutes or until the potatoes are tender.  Use a hand blender to carefully puree the whole pot while hot. 

4. Add a little more broth or coconut milk if it seems too thick. The soup can be made a day or 2 ahead and simply reheat.

Crispy Kale

 Ingredients:

• A bunch of kale cut into 1-inch pieces with thick stems removed

• 2 TBSP olive oil

• Cayenne pepper, to taste

• Salt, to taste

 Directions:

1. Place all ingredients in a large bowl and toss until coated.

2. Spread the kale out on 2 baking sheets.  The less the pieces overlap the crunchier the kale will be.  

3. Roast at 425 degrees for about 5-8 minutes or until bright green with charred tips.

adapted from The Forest Feast Gatherings by Erin Gleason

Late Summer Curry

There are many things I enjoy about fall, and one of those is butternut squash. It’s amazing to me that some vegetables stay fresh so long after harvest. Butternut squash is one of those and is versatile, delicious and nutritious. Loaded with Vitamin A, butternut squash lends 457% of the recommended daily allowance, and is a good source of fiber, potassium, and magnesium. These squash are easy to grow in your own garden. In this recipe, I used the abundance of zucchini and yellow squash that was given to me by a friend who grew them locally. With that, I purchased some green beans from the farmer’s market and put together this curry. It’s easy enough to make on a work night. Pair it with rice or quinoa and a side salad.

Weather today is mostly sunny and warm, but it feels like fall

Listening to 80's music

Sipping on Yogi Positive Energy Tea

Late Summer Curry

Time: 1 hour

Yield: 8 servings

Ingredients:

• 1 large onion coarsely chopped

• 2 garlic cloves, minced

• 2 tsp ginger powder

• 2 tsp cinnamon

• 1 tsp turmeric

• 4 cups diced butternut squash (about 1-inch cubes)

• 2 small zucchinis, diced

• 2 small yellow squash, diced

• 2 cups cauliflower, chopped into 1-inch pieces

• 2 cups fresh green beans, ends snipped and snapped in 2-inch pieces

• 2 cups vegetable broth or water

• 4 TBSP curry paste

• 1 can full fat coconut milk

• Salt and pepper to taste

Directions:

1.  Add a small amount of water to a large pot.  Heat on medium and add onion and garlic.  Sauté until onion is soft, about 3 minutes. Add ginger, cinnamon, and turmeric, stirring until combined.

2.  Add butternut squash, zucchini, yellow squash, cauliflower, and green beans, stirring after each addition to combine.  Add vegetable broth or water, cover and cook for about 12-15 minutes.

3.  Add curry paste and coconut milk, stirring to combine.

4.  Continue cooking until vegetables are tender and heated through.

5.  Serve with quinoa, rice, lentils, farro, or any other grain.

Curried Lentil Soup

It was only about six years ago when I was introduced to Indian food.  I grew up in a rather traditional, southern cookin’ kinda of house.  Food was mostly bland as I remember, as neither of my parents were enthused about spicy foods.  Lucky for me, I’ve had people in my life who encouraged me to step out of my comfort food rut and experience the bold, rich flavors of culturally diverse foods. Indian food, in particular, is one I really enjoy.  Sign me up for anything curry.  I’m not sure if I’ve acquired a taste for more spicy foods or if, perhaps, I’ve killed my taste buds and, therefore, can tolerate more heat. Either way, I can take a little heat in my dish.  

It’s been a cool few days here in the Shenandoah Valley, and I’m already thinking about soup!  Consuming soup is a great way to ingest many different vegetables and spices that heal and nourish our tired body systems.  Both turmeric and ginger are anti-inflammatory spices, the cinnamon is a blood sugar regular, and coconut oil and milk provide essential fats for our cells.  It’s root vegetable season and what better way to enjoy them but in this exceptional recipe.  Please don’t be intimidated by the list of ingredients.  It’s mostly spices.

Weather today:  Partly cloudy and cooler, temp. 76 degrees

Listening to:  Smooth Jazz on Pandora

Scent in the Diffuser: Peppermint

Curried Lentil Soup

Yields about 10 cups

 Time: 50 min.

 Ingredients:

• 1 ½ cups dried green lentils

• 4 cups water

• 1 tsp ground turmeric

• ½ tsp salt

• 2 TBSP coconut oil

• 1 ½ cups chopped onions

• 2 garlic cloves, minced

• 1 TBSP peeled and grated fresh ginger

• ½ tsp salt

• 1 cup diced carrots

• 1 cup diced potatoes

• 1 tsp ground cumin seeds

• 1 tsp ground coriander seeds

• 1 tsp ground cinnamon

• ½ tsp ground turmeric

• ¼ tsp ground cardamom

• ¼ tsp – ½ tsp cayenne

• 3 cups water or vegetable stock

• 1 cup seeded and diced bell pepper

• ½ cup unsweetened coconut milk

• 2-3 TBSP fresh lemon juice

• ¼ cup chopped fresh cilantro 

 Directions:

1. In a saucepan, bring the rinsed lentils, water, turmeric, and salt to a boil.  Reduce the heat and simmer, covered, until the lentils are tender, 30 – 40 minutes.  Stir occasionally and add more water if necessary.

2. Warm the oil in the soup pot on medium heat.  Add the onions, garlic, ginger, and salt, cover and cook on low heat until the onions are tender.  Add the carrots, potatoes, cumin, coriander, cinnamon, turmeric, cardamom, and cayenne and cook briefly, stirring constantly to prevent burning.

3. Add the water or stock and bring to a boil, then reduce the heat and simmer until the vegetables are barely tender, 5-10 minutes.  Stir in the bell peppers and continue to simmer until all that vegetables are tender.

4. When the lentils are soft, stir them and their remaining cooking liquid into the vegetables.  Add the coconut milk, 2 TBSP of the lemon juice, and the cilantro.  Add more lemon juice and salt to taste.

Adopted from Moosewood Restaurant Favorites Cookbook

Coconut-Vegetable Curry with Cashews

One of my clients, whom I've been working with for a few months, is having trouble consuming a variety of vegetables.  She grew up with a limited variety of foods and it's been a stretch to acquire a taste for other foods like eggplant or kale.  Creating dishes that pop with flavor is one way to transition from ordinary to extraordinary.  Some soups and curry dishes have deep flavors, so adding in vegetables like cauliflower and eggplant is easy.  During one of our sessions, I made this dish for her to try.  She liked it and thought it would be something she would be willing to make at home.  I hope you will enjoy it too!

Coconut-Vegetable Curry with Cashews

Cook time: 20 min

Serves 4-6

Ingredients:

• 2 TBSP EVOO (extra virgin olive oil)

• 2 tsp. cumin seeds

• 2 cups diced unpeeled eggplant

• 1 can chickpeas, rinsed and drained

• 2 cups ½-inch cauliflower florets

• 1 cup diced onion

• 1 cup diced carrot

• 1 cup ½ inch green beans, cut

• 2-3 tsp. minced, seeded jalapeño or serrano pepper

• 1 TBSP finely chopped, peeled fresh ginger

• 1 TBSP Madras curry powder

• 1 garlic clove, grated

• 1 tsp. salt

• ½ tsp turmeric

• 1 can regular or light coconut milk

• ½ cup roasted unsalted cashews

• ¼ cup finely chopped fresh cilantro

1.      Heat the oil in a large skillet over medium-low heat until shimmering.  Add the cumin seeds and cook, stirring, until they are a shade darker, about 2 minutes.  Add the eggplant and chickpeas and cook, stirring, over medium-high heat for 5 minutes.  Add the cauliflower, onion, carrot, green beans, jalapeño pepper, ginger, curry powder, garlic, salt and turmeric.  Cook, stirring, adjusting the heat to maintain a steady sizzle, for 5 minutes.

2.     Add the coconut milk and bring to a boil. Cook, stirring occasionally, over medium heat until the sauce has thickened, and the vegetables are tender, about 10 minutes.  Spoon the curry into a serving bowl.  Sprinkle with the cashews and cilantro and serve.

Spinach and Chickpea Soup

My good friend and adopted sister, Brenda, was my inspiration in this soup. She made it with love for me during a busy weekend and it was so good, I had to have the recipe. Brenda is a true cook. When asked for the recipe, she replied that it was a combination of four different ones that she comprised in this soup. I added the millet, but is great without it. Adding other veggies on hand would not change the flavor either. In fact, I encourage you to make it your own!

Spinach and Chickpea Soup

 

INGREDIENTS:

• 1 large onion, diced

• 2 ribs celery, sliced

• 2 whole carrots, diced

• 4 cups vegetable broth

• 2 cans chickpeas, drained and rinsed

• 1 can spinach

• 1 28 oz. can diced tomatoes

• 1 tsp cinnamon

• 2 TBSP red curry paste

• salt and pepper to taste

• ½ cup millet or lentils

• 1 can coconut milk

DIRECTIONS:

1.     In a large pot on medium heat, add onion, celery, and carrots. Stirring frequently for about 2 minutes.

2.     Add vegetable broth and continue cooking for 5 minutes. Add lentils, if using, and continue simmering for 15 minutes.

3.     Add chickpeas, spinach, and diced tomatoes, cinnamon, red curry paste, salt and pepper, stirring to combine. Continue cooking for 5-10 minutes.

4.     Stir in millet, if using, and coconut milk. Continue simmering and cook for an additional 15-20 minutes or until millet is soft.

5.     Serve with naan bread if desired.

Coconut and Lentil Curry

Today I was in the mood for some lentil soup. The weather outside is just beginning to feel like fall and that's a great time to enjoy soup. Lentils are one of my favorite grains and cook up amazingly well. The recipe began as a lentil soup, but then I started throwing in all sorts of ingredients and before I knew it, I had a curry on my hands. I served it in a bowl but would be great over rice or quinoa. The sweet potatoes and coconut milk add sweetness that makes my palate sing. 

Coconut and Lentil Curry 

Ingredients:

• 2 cups vegetable broth
• 1 cup green lentils
• 1 medium sweet potato, peeled and diced
• 1 small onion, diced
• 1 cup celery sliced
• 1 cup cauliflower, chopped
• 2 tsp. turmeric 
• 2 tsp. Gram Marsala 
• 1 can coconut milk

Directions:

1. Combine broth and lentils in a medium pot on medium heat.
2. Add remaining ingredients except coconut milk and bring to a boil.
3. Lower heat and simmer until sweet potato and lentils are tender.
4. Stir in coconut milk and heat through.
5. Serve over rice if desired.

Peanut Butter and Lentil Curry

When I first saw the title of this recipe, I knew I had to try it. Two things I really love is peanut butter and lentils. What's not to like about peanut butter? Then there are lentils. Full of nutrients and fiber that give a full, satisfying feeling. With the two combined, I knew it would be good. This recipe has many spices that are added near the beginning of the recipe. I have learned that keeping adding spices to onions and garlic at the beginning helps those flavors stay present in the recipe. Serve over rice and garnish with green onions and limes. Enjoy!

Peanut Butter and Lentil Curry

• 3 cloves garlic, minced, and set aside for at least 10 min.
• 2 cups lentils
• 1 TBSP olive oil
• 1 pungent, yellow onion
• 1 tsp fresh grated ginger
• salt, to taste
• 1/2 - 1 tsp each: cumin, coriander, turmeric, cayenne, cinnamon, cloves
• 1/4 cup tomato paste
• 1 red bell pepper, chopped
• 1/2 cup natural peanut butter
• 2 cups vegetable broth
• 1/4 cup fresh cilantro
• green onions, for garnish
• lime wedges, for garnish
• brown rice, for serving

Directions:

1. Mince garlic and put aside.
2. Rinse lentils under water. In a large pot, bring 5 cups of water to a boil. Add lentils and reduce heat. Cover and cook until done, about 30 minutes.
3. Meanwhile, add oil to a large skillet over medium heat. Add chopped yellow onion, minced garlic, and ginger. Allow to soften for 3-5 minutes. Next add salt and spices: cumin, coriander, turmeric, cayenne, cinnamon, and cloves.
4. Once lentils are done, drain and add to onion/spice mixture. Stir to combine. Add tomato paste, and bell pepper. Simmer for 2-3 minutes.
5. Begin to cook rice according to directions.
6. Once lentil mixture is heated through, add peanut butter and broth. Continue to cook for 3-4 minutes. Add cilantro and stir to combine.
7. Serve with rice and garnishes.

Vegetable Curry

Curry is a very versatile dish that can comprise of many moving parts. In the beginning of my cooking experience, I followed recipes to the letter. I was afraid the dish wouldn’t turn out right if I didn’t. Time and experience has taught me that certain combinations just compliment each other. Take the following recipe, for instance. I had some left over cauliflower that I had purchased for another dish, some carrots, a bell pepper, a jalapeno pepper and wondered what dish could I create with these ingredients. Behold, a curry. What I love about Indian dishes is the flavor is what makes it delicious! Yes, having those vegetables is great for our bodies, but what we desire is the taste. So even in you don’t have the ingredients listed in this recipe, swap them out for what you do have. Butternut squash, potatoes (sweet or white), or edamame, it’s your choice in what you want to create. The point is to cook at home and enjoy the experience. It's less expensive and more nutritious to prepare foods in your own kitchen. This can be easily prepared in less than 30 minutes. It's a perfect weeknight meal.

Vegetable Curry

• 2 cloves garlic, minced
• 1 medium onion, diced
• ½ head cauliflower, cut into bite-sized pieces
• 1 carrot, sliced
• 1 red bell pepper, seeded and diced
• 1 jalapeño pepper, seeded and chopped
• 1 TBSP curry
• 2 TBSP turmeric
• 1 can coconut milk

Directions:

1. Mince garlic and put aside.
2. In a large skillet, warm 1 TBSP olive oil. Place diced onions and saute for a few minutes. Add garlic and continue cooking until fragrant.
3. Add cauliflower, carrot, bell pepper, jalapeno pepper and continue cooking, covered 5-7 minutes.
4. Add spices and coconut milk. Mix well and continue cooking until bubbly.
5. Serve with rice.

Curry Quinoa

I stumbled upon this recipe as a means to use up some excessive squash my garden was producing.  I had given away zucchini and squash, but as you know, there are still more that come.  Because I love both quinoa and curry, this mixture was sure to win big.  I doubled the recipe below so there would be left overs to take to work.  What I like most about curry dishes is the longer it sets (to a point) the better the flavors are.

Curry Quinoa

• 2 1/2 cups vegetable stock, divided
• 1/2 zucchini
• 2 carrots
• 1 round yellow squash
• 1/2 red bell pepper
• 1 small purple onion
• 8 slices of ginger, minced
• 1/2 cup coconut milk
• 2 TBSP red curry paste

Directions:

1. Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot.
2. Add 2 cups vegetable stock and 1/4 tsp. salt to the pot and bring to a boil.
3. While the quinoa is cooking, prep the veggies for the curry.  Chop zucchini, carrots, squash, bell pepper, and onion evenly in size.
4. In a separate pan over medium-high heat, add the remaining 1/2 cup vegetable stock. Once pan is heated, add the onion.  Sauté the onion until fragrant and then add the vegetables except for the ginger.  Let cook for a couple of minutes.
5. Add the coconut milk, curry paste, and ginger, stir, and cook on medium heat with lid on until completely warm.
6. Remove from heat and transfer into quinoa pot and mix well.

variations:

•  add 1 cup frozen then thawed peas in with the vegetables
• add 1 cup chopped fresh cilantro in with the ginger

Serves 4

adapted from THE CHINA STUDY COOKBOOK