This blend of Asian and North American ingredients satisfies taste buds with a mosaic of curry and barbecue flavours. Wholesome and satisfying, this stew tastes great over rice.
1/2 cup (125 mL) dried mung beans
2 cups (500 mL) boiling water
1 Tbsp (15 mL) butter
2 cloves garlic, minced
1 medium onion, diced
1 large carrot, chopped
1 small red bell pepper, chopped
1 cup (250 mL) cold water
1 medium yam, cubed
3 oz (90 mL) tomato paste
1 Tbsp (15 mL) miso paste
2 Tbsp (30 mL) blackstrap molasses
1 tsp (5 mL) palm sugar or other natural sweetener
Juice of 1 lime, freshly squeezed
1 Tbsp (15 mL) each dried cilantro leaves and oregano
1/2 tsp (2 mL) each dried cumin, coriander, turmeric, and ginger
1 tsp (5 mL) pumpkin seeds for garnish
Rinse dried mung beans and add to boiling water. Decrease heat to a light boil and simmer, covered, for one hour.
Heat butter in large saucepan over medium heat. Saute garlic, onion, carrot, and red pepper for about 10 minutes. Add water, yam, and cooked mung beans. Simmer for 10 minutes, covered.
Meanwhile, whisk together remaining ingredients. Stir mixture into pot; simmer, covered, for an additional 10 minutes or until liquid slightly reduces.
Garnish with pumpkin seeds and serve over brown rice.
Each 1 cup (250 mL) serving contains: 194 calories; 7 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 35 g carbohydrates; 6 g fibre; 222 g sodium
Source: "Soul Warming Winter Soups", alive #339, January 2011
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.