Monthly Archives: September 2013

Muligawtawny Soup


Muligawtawny Soup
This delicious and hearty vegan soup is great in any season.
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  1. 1 TBSP coconut oil (I love the flavor of coconut oil in this dish, but a neutral vegetable oil, butter or margarine will work as well.)
  2. 1 carrot, finely chopped
  3. 1/2 large yellow onion, finely chopped
  4. 1 rib celery, finely chopped
  5. 1 small granny smith apple, peeled and chopped
  6. 1 jalepeno, minced (exclude seeds and membrane of pepper for a less spicy soup)
  7. 2-3 cloves garlic (depending on taste)
  8. 2 inch knob of ginger, grated
  9. 1 TBSP curry powder
  10. 1/2 TSP cumin
  11. 1/2 TSP garam masala
  12. 11/2 cups red lentils
  13. 5 cups vegetable broth**
  14. 1/2 cup coconut flakes or white rice*(optional)
  15. 1/2 cup lite or full-fat coconut milk
  16. salt and pepper to taste
  17. chopped cilantro and red onion for garnish
  1. Heat coconut oil on medium heat and add carrot, onion, celery, apple and jalepeno.
  2. Sweat vegetables for 5-10 minutes until starting to soften, then add a generous pinch of salt, garlic, ginger, curry, cumin and garam masala. Cook for another 2 minutes until spices are fragrant.
  3. Add lentils and vegetable broth, stir to combine, and bring to a low boil.
  4. Add rice or coconut flakes (if using).
  5. Cover and simmer for 40 minutes until vegetables and lentils are soft.
  6. If you like a smoother texture, puree soup using an immersion blender, food processor or blender.
  7. Garnish with cllantro and red onion and serve.
  1. *I prefer long grain white rice or basmati rice in this dish
  2. **I like Better Than Boullion No Chicken Base
  1. Peel and freeze ginger for storage and easier grating. When fresh ginger is needed, remove ginger from freezer and grate using microplane or fine box grater

Easy Black Bean Dip

Black Bean Dip
Yields 1
This dip is great served simply with tortilla chips, as a filling for tacos, enchiladas or tamles.
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Total Time
15 min
Total Time
15 min
  1. 1/4 red onion
  2. 1/2 jalepeno or serrano chile (seeded or not, to taste depending on how spicy you want the dip)
  3. 2 cloves garlic
  4. 1 can of black beans, rinsed and drained
  5. 2 TBSP tahini
  6. 1 TBSP cumin
  7. 1/2 TBSP ancho chile
  8. salt and pepper to taste
  9. juice of 1/2 lime
  10. 1 TBSP tamari or soy sauce
  11. 1 handful cilantro
  1. Combine all ingredients in food processor and puree until smooth. If mixure is too dense, you can add more lime juice or water to loosen it.
  2. Taste and adjust seasonings as needed.

Mango Cucumber Salsa

mango salsa

Mango Cucumber Salsa
Serves 4
This refreshing salsa is great on shrimp tacos, on top of quesadillas, or simply served with tortilla chips
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  1. 1 ripe mango, peeled and finely diced
  2. 4 inch section of english cucumber, peeled and finely diced
  3. 1/4 small red onion, finley diced
  4. 1/4 jalepeno, ribs and seeds removed and minced*
  5. 3 TBSP cilantro, chopped
  6. 1 TBSP mint, chopped
  7. juice of 1/2 lime
  8. salt and pepper
  1. Combine all ingredients, toss and serve.
  1. *You can add more or less jalepeno to taste.