Written by: Kulminder Banga, 2015

Cover design by: Martis Lupus

Edited by: Elsie Boutillier

No information in this book is a substitute for medical advice. Before making any changes in your diet, check with a family physician.

TABLE OF CONTENTS

INTRODUCTION

BEAN NACHOS

BLACK EYE PEA FRITTERS

CORN AND BEAN SALAD

BLACK BEAN AND MUSHROOM LOAF

INDIAN DAHL

CUCUMBER, FETA AND LENTIL SPREAD

BAKED FALAFELS

REFRIED BEANS AND TOAST

RED LENTIL AND ZUCCHINI FRITTERS

RED LENTIL DIP (INDIAN STYLE)

COMFORT SCONES (LEMON/GINGER)

BLACK BEAN AND GOAT CHEESE TACO’S

LENTIL SPROUTS

SIMPLE LENTIL SPROUT SALAD

COCONUT RED LENTIL DAHL

LENTIL AND POTATO HASH

BAKED CHICKPEAS WITH HERBS

TROPICAL CHICKEN SALAD

15-MINUTE CHANNA MASALA

CLASSIC BLACK BEAN SALSA

SAVORY FRIED DONUT

QUICK WARM LENTIL AND BACON SIDE

RED LENTIL PASTA SAUCE

EXOTIC RICE SALAD

RED LENTILS AND CHICKEN

PASTA AND BEAN CASSEROLE

HEARTY LENTIL AND EGG SCRAMBLE

COCOA “KIDNEY BEANS AND RICE” CHILI

ZUCCHINI BEAN BAKE

LENTIL “PARTY” MIX

KITCHERI (RICE AND LENTILS)

CHICKPEA AND EGG SALAD FILLING

LENTIL PANZELLA

PEANUT BUTTER LENTIL COOKIES

LENTIL PIE

INDIAN VEGETABLE FRITTERS (PAKORA)

NEPALESE DAHL

ORANGE AND WHITE BEAN SMOOTHIE

BEST BANANA MILKSHAKE

LENTILS AND RICE

SAUNF CHAI

PICKLED GINGER

MINT TEA

ANISEED TEA

LEMON AND GINGER DRINK

HOMEMADE GARAM MASALA

INTRODUCTION

We all know that lentils are good for us! So I am not going into detail as how low in fat and high in fiber they are. What I will mention is how incredibly versatile they are. Lentils can be used for breakfast, lunch and dinner as well as in between. They can go in smoothies, dips, spreads, salads, burgers and pasta. There is no excuse not to incorporate them at least twice a week in your repertoire.

But, I guess for most people it is a question of how to incorporate more lentils into our diets? The answer is simple! By slowly including them into the foods we are already familiar with and enjoy eating.

If you are making a smoothie at breakfast, add a handful of canned chickpeas. You will barely notice them in your drink. If you enjoy making pasta sauce, then add ½ cup of red lentils during the cooking process.

This way you continue to enjoy the dishes you and your family love but by also incorporating lentils the dishes are made more nutritious. In some cases, your family may even be surprised to know lentils were even present.

The recipes in this book include lentils in many familiar and even non-familiar forms. Take the time to cook and enjoy these meals, but do keep the following in mind:

- Always progress slowly, eating lentils 6 days a week is not easy on the digestive system. Start by eating once a week for a month and then work up to 2-3 times a week.

- Always drink plenty of water to ensure you digest lentils well.

- There are many lentils out on the market so if you have a preference for one, use that one in the recipe. You don’t have to use the one listed.

- Dried lentils are cheaper but you do have to soak them overnight to lessen the cooking time. (Depends on the recipe)

- Canned lentils are fine. Ensure that you rinse them well.

- Pressure cookers reduce the cooking time dramatically; invest in one if you feel that lentils will be a part of your diet in the future.

- During the cooking process, add a chunk of peeled ginger, which will slowly flavor the dish without having an intense presence. Ginger helps with digestion. You can also use ground ginger if you wish.

- A bonus feature I have included at the end are some recipes used to help deal with any digestive problems such as bloating which may occur if you are new to eating lentils. They are great recipes to try whether you are eating lentils or not.

- Lentils themselves are not a complete protein so include a whole grain (bread/rice) to make it a complete protein.

Experiment and have fun, I know you will find a favorite among the recipes I have given you.

Kulminder Banga

BEAN NACHOS

1 tbsp. vegetable oil

1 large tomato, diced

½ onion, diced finely

1 can (398 mL) of black beans, rinsed and drained

Generous pinch of garlic powder

Pinch of salt

Black pepper to taste

Pinch of Mexican chili powder or dry chilies

1 tsp. cumin

Handful of cilantro, chopped

2-3 green onions, chopped

Bag of tortilla chips

1 cup of cheddar cheese, grated

1-2 jalapenos, chopped (optional)

Guacamole

Sour cream

In a non-stick pan, heat the oil and sauté the onions until translucent. Add the black beans, tomatoes and spices. Continue to cook until the mixture dries out a little. Add the cilantro and green onions and cook until tender. Set aside.

Line a baking sheet with foil and spread out the tortilla chips. Top the chips with the black bean mixture. Sprinkle the cheese and jalapenos on top. Broil in the oven for 10-15 minutes until the cheese has melted.

Remove from the oven and top off with guacamole or sour cream.

BLACK EYE PEA FRITTERS

2 cups of black eye peas, picked through and soaked in water overnight. Rinsed and drained.

3 cloves of garlic

2 tsp. salt

Black pepper to taste

1 tbsp. of dried mint

¼ cup of chickpea flour (available in most grocery stores)

1 tsp. baking powder

Oil for deep-frying

Heat oil.

In a food processor, blend the black eye peas with the garlic and remaining spices. Blend until the mixture is fine but not smooth, there should be some texture. Place the mixture in a bowl, and add the chickpea flour and baking soda, then stir well. Form into balls the size of medium jawbreakers. Or use a measuring spoon (Tablespoon) to get the same size every time. Fry until golden on both sides.

Make sure your fritters are fully cooked on the inside. To ensure this you may have to use trial and error a few times. Just make sure the oil temperature is high enough to fry but not too high so that the outside cooks and the inside is still wet. If the inside is wet, lower the temperature a little to allow for even frying or reduce the size of the fritters.

Fritters are best served warm with a sauce or salsa of your choice, or use in a sandwich. This recipe can be used to make bean burgers as well, just shape them into patties and pan fry. You may freeze them for later use.

CORN AND BEAN SALAD

2 cups corn (fresh or frozen)

1 (398mL) can of navy beans, rinsed and drained

½ tsp. salt or to taste

½ tsp. cumin

Black pepper to taste

¼- ½ tsp. Mexican chili powder

1 cup sour cream (regular or light)

Pinch of dried basil (optional)

Lemon wedges

Boil the corn in water for 2 minutes, drain and place in a glass bowl. Set aside to cool. Add the remaining ingredients and mix well. Taste and adjust seasoning. Refrigerate until serving time. Squeeze lemon juice on before serving.

BLACK BEAN AND MUSHROOM LOAF

1 tbsp. vegetable oil

¼ onion, diced

2 garlic cloves, minced

2 celery stalks, chopped

1 carrot, chopped finely

½ bell pepper (any color), diced finely

1 package of mushrooms, chopped (7 oz. package)

1 398 mL can of black beans, rinsed and drained

1 tsp. salt

Black pepper to taste

Generous pinch of dried basil

Generous pinch of dried thyme

2 tbsp. flax seeds (ground)

1/3 cup of water

Pinch of red dried chili flakes

¼ cup ketchup

½ tsp. curry powder

Worcestershire sauce (optional)

Preheat oven to 350 degrees F.

Mix the flax seeds and the water in small bowl, set aside. Mix the ketchup with the curry powder and set aside.

In a non-stick skillet, heat the oil and sauté the onions and garlic until golden. Add the remaining ingredients and cook until the vegetables are tender.

In a food processor, pulse the mushroom/ bean mixture and flax seeds. It should have some texture.  Add some dashes of Worcestershire sauce for flavor. Taste and adjust seasoning.

Place in a greased loaf pan evenly and spread the ketchup mixture on top. Bake for 40 minutes (uncovered). Set aside to cool for a few minutes. Serve with a salad and whole grain bun.

INDIAN DAHL

½ cup of whole Masoor lentils (round / flat / brown)

½ cup of green French Lentils (round/ green)

½ inch of ginger, peeled

2 garlic cloves, peeled

8 cups of water

1 tsp. salt

1 tsp. garam masala (recipe on page 52)

1 tsp. Turmeric

1 tbsp. butter (optional)

Pick through the lentils for any stones, wash and drain well.

In a stockpot, add the lentils and enough water to cover them by two inches. Add the garlic and ginger whole. They will flavor the dahl well without being too strong. Add the spices, bring to a boil and let it simmer for 40 minutes. Partly cover the top of the pot. Check and stir frequently to ensure the water has not evaporated. Add more water if needed, cook until the lentils have blended well. The lentils and the water should not be separate. You may add the tablespoon of butter for flavor at the end. Serve warm.

Menu Suggestion

Indian dahl

Basmati rice or naan

Lemon pickle

Mint chutney

CUCUMBER, FETA AND LENTIL SPREAD

½ (398 mL) can of white beans, rinsed and drained

¼ cup of feta cheese or goat cheese

½ cucumber, peeled and diced finely

Generous pinch of salt

Black pepper to taste

Generous pinch of dried dill

1 or 2 green onions, finely minced

In a glass bowl, roughly mash the white beans and add the remaining ingredients. Taste and adjust seasoning to meet your needs. Refrigerate until needed. Serve with crackers or use as a spread in a sandwich.

BAKED FALAFELS

2 cups of dried chickpeas soaked OVERNIGHT

2 or 3 cloves of garlic

1 tsp. salt

1 tsp. garam masala (recipe on page 52)

Black pepper to taste

Add any dried herb you like: Generous pinch of parsley, mint, basil or dill

1/3 cup of ground flaxseeds

¼- ½ tsp. of any dried red chili flakes (optional)

Juice of ½ lemon

Preheat oven to 350 degrees F.

In a food processor add the drained chickpeas with the spices. Pulse until it resembles coarse almond meal. Add a little bit of water (one tablespoon) at time if mixture is too thick. Take a tablespoon and measure out the chickpeas mixture and shape into balls or flattened disk. Place onto a greased baking tray.

Bake for 30 minutes. Serve warm with pita bread or cool and freeze to enjoy later.

Note: Falafels taste amazing when garnished with a combination of onions, tomatoes and diced pickles!

REFRIED BEANS AND TOAST

Baguette cut on the bias (one inch thick)

1 (398mL) can of refried beans

Handful of grated cheese (cheddar, mozzarella or combination)

1-2 green onions, finely diced

½ jalapeno diced finely or pickled jalapenos

On a baking sheet, place the baguettes in a single layer. Spread each piece of bread with 1 tablespoon of refried beans. Top with cheese and your choice of green onions or jalapenos (or both).

Broil in oven until the cheese has melted and the bread has crisped up.

Enjoy!

RED LENTIL AND ZUCCHINI FRITTERS

½ cup of red lentils, washed and drained

2 medium zucchinis, grated and excess water squeezed out

¼ onion, finely diced

1 garlic clove, minced

½ tsp. salt

Black pepper to taste

Pinch of dried oregano and parsley

You may choose to add any spice you wish (paprika, red chili flakes, garam masala, use a generous pinch)

½ cup all-purpose flour

½ tsp. baking powder

In a stockpot add the lentils and enough water to cover them by at least one inch. Bring to a boil and let simmer until the lentils are tender (10-15 minutes). Drain and add to a mixing bowl. Then add the remaining ingredients and mix well.

Heat a non-stick pan and lightly oil. Drop a tablespoon of the mixture at a time and shape into small patties. Cook until golden brown on both sides. Make sure the fritters are not “wet” on the inside. Keep the heat on medium low and cook evenly.  Serve warm.

- These can be served as is with a sauce like Tzatziki.

- Place in a bun as a veggie burger

- Use as a falafel in a pita

RED LENTIL DIP (INDIAN STYLE)

1 cup of dry red lentils, washed and drained

1 tbsp. tahini

Juice of 1 lemon

¼ cup of plain yogurt

1 generous pinch of salt or to taste

Black pepper to taste

Pinch of garam masala (recipe on page 52)

Pinch of garlic powder

½ tsp. paprika

Pinch of dried dill

In a medium saucepan, add the lentils with 4 cups of water. Simmer until the lentils are tender (10-15 minutes). Skim off any foam that develops. Drain well.

Add all the remaining ingredients with the lentils into a food processor and blend until smooth. Taste and adjust seasoning. Serve with chips or vegetables.

COMFORT SCONES (LEMON/GINGER)

½ cup of dry red lentils, washed and drained

1/3 cup melted butter

¼ cup sugar

1 egg

1 tsp. vanilla

½ cup milk

½ inch ginger, grated

½ tsp. dried ginger

3-candied ginger, finely chopped

Pinch of cardamom (optional)

Zest of 1 lemon

2 cups of all-purpose flour

¼ cup oats

¼ ground flaxseeds

2 tsp. baking powder

½ tsp. baking soda

Pinch of salt

Preheat oven to 400 degrees F.

In a saucepan, bring water to a boil and add the lentils (make sure the water is above the lentils about 2 inches). Simmer until the lentils are tender. Remove any foam if it develops. Drain and set aside.

In a large mixing bowl, whip the butter, sugar and eggs until smooth. Add the vanilla, milk and the 3 different gingers. Stir well. Then add the cardamom, lemon zest and lentils. Stir well again.

In a separate bowl, mix all the dry ingredients. Add the butter mixture and stir until just combined. Shape dough on countertop into an 8-inch circle. The dough should be a little less than one inch thick. Score with a knife into 8 equal triangles (like a pizza). Remove each triangle and place on a greased baking sheet. Bake for 20 minutes until golden. Remove and enjoy warm with butter or jam.

BLACK BEAN AND GOAT CHEESE TACO’S

1 can (540 mL) black beans, drained and rinsed

1 tbsp. vegetable oil

¼ onion, diced

½ bell pepper, (any color) diced

1 garlic clove, minced

½ tsp. salt

½ tsp. cumin powder

Black pepper to taste

Pinch of Mexican chili powder

¼ tsp. dried red chili flakes

1 tomato diced or handful of cherry tomatoes, chopped

Generous pinch of dried basil

¼ cup orange juice or juice of 1 orange

Goat cheese (small package), cut up into smaller pieces

Flour or corn tortillas

In a non-stick pan, heat the oil and sauté the onions until translucent. Add the garlic, bell pepper and continue to cook until tender. Add the remaining ingredients (except the goat cheese). Cook for 10-15 minutes, taste and adjust seasoning.

Serve hot in tortillas, top with the goat cheese.

LENTIL SPROUTS

¼ cup Mung lentils (organic if possible) or any other lentil

Water

Sprout master or any other sprouting container

Soak mung lentils overnight in water. Make sure the water level is at least one inch higher than the lentils.

In the morning, rinse and drain the lentils, place in a sprout master. You may keep the sprouter in a dark dry cabinet/cupboard. You do have to rinse and drain the lentils twice a day (am/pm). In 2 days you should have sprouts about ¼- ½ inch in length. Rinse and enjoy in salads! Keep the remainder sprouts in the fridge, but eat them within two days.

SIMPLE LENTIL SPROUT SALAD

1 cup of sprouted lentils (mung sprouts work best)

¼ onion, thinly sliced

2 tbsp. grated coconut (fresh/store bought)

Juice of 1/2 lemon

Pinch of salt

Black pepper to taste

¼ tsp. red chili powder (optional)

In a glass bowl, combine all the ingredients and stir well. Keep in the refrigerator until serving time.

COCONUT RED LENTIL DAHL

1 ½ cups red lentils, rinsed and drained

5 cups of water

1 tsp. turmeric

1 ½ tsp. salt

Black pepper to taste

Pinch of garam masala (optional) (recipe on page 52)

Pinch of garlic powder

1½ cups of coconut milk

½ tbsp. vegetable oil

¼ onion, diced finely (optional)

1 tomato, diced (optional)

Handful of cilantro, chopped (optional)

In a stockpot, add the lentils, water, spices and coconut milk. Bring to a boil and simmer over medium heat for 30 minutes. Remove any foam that develops on top. The dahl will have a creamy thick texture, add more water if it becomes too thick.

Optional: In a separate non-stick pan, heat oil and sauté onions until translucent. Add the tomatoes and cook until tender. Then add the onion mixture to the red lentils and garnish with cilantro.

Serve with rice or naan.

LENTIL AND POTATO HASH

1 tbsp. vegetable oil

4 potatoes peeled, boiled and cubed

½ onion, diced

2 celery stalks, chopped

1 garlic clove, minced

1 can (568 mL) green lentils, rinsed and drained

1 tsp. salt

Black pepper to taste

¼ tsp. red chili powder

Pinch of dried dill or any other herb

Juice of ½ lemon

In a non-stick skillet, heat the oil and sauté the onions until translucent. Add garlic and celery and cook for 1 minute. Then add the remaining ingredients except the lemon juice. Cook until onions are slightly crispy and golden. Taste and adjust seasoning. Squeeze some fresh lemon juice before serving.

BAKED CHICKPEAS WITH HERBS

1 can (540 mL) chickpeas drained and rinsed

1 tbsp. vegetable oil

½ tsp. salt

Black pepper to taste

½ tsp. of turmeric

Pinch of dried thyme

Pinch of garlic powder

Place all ingredients into a greased baking sheet and mix thoroughly. Bake for 30 minutes at 375 degree F, for crispier texture bake for 5-10 minutes longer. Cool and store in an airtight container.  The chickpeas will stay fresh in the refrigerator up to a week.

TROPICAL CHICKEN SALAD

1 chicken breast, cooked and cubed

1 carrot, peeled and shredded

½ cup chickpeas (cooked or canned)

¼ onion, finely diced

1 stalk of celery, diced finely

1 tbsp. of sliced almonds, crushed by hand

1 green onion, finely chopped

1 tbsp. shredded coconut

Pinch of salt

Black pepper taste

¼ tsp. red chili powder

¼ cup sour cream

¼ cup mayonnaise or yogurt

½ tsp. turmeric (optional)

Pinch of dried dill

Pinch of dried parsley (optional)

Small handful of raisins (optional)

Mix all the ingredients in a bowl, and combine well. Taste and adjust seasoning. Enjoy in a sandwich, pita or tortilla. Refrigerate any unused portion.

15-MINUTE CHANNA MASALA

(CHICKPEAS IN A SPICY TOMATO SAUCE)

1 tbsp. vegetable oil

2 can (398mL) of chickpeas, rinsed and drained

½ onion, finely chopped

2 garlic cloves, finely minced

½ inch of ginger, grated

1 tsp. cumin seeds

1 tsp. turmeric

1 tsp. garam masala (recipe on page 52)

Black pepper to taste

¼ tsp. red chili powder

2 cups of water

1 medium tomato diced or 2 tbsp. tomato puree

In a medium non-stick pan, heat the oil and sauté the onions until translucent. Add the garlic and ginger, sauté until they are golden brown. Then add all the remaining ingredients. Continue to simmer until the sauce has thickened. You may add more water if it has started to evaporate. Remove from stove and serve with rice or naan.

CLASSIC BLACK BEAN SALSA

1 ½ cup corn (fresh or frozen thawed and boiled 2 minutes)

1 can (398 mL) of black beans, rinsed and drained

1 bell pepper (red), finely chopped

1 jalapeno, diced

2 tomatoes, diced

2 green onions, chopped finely

½ red onion, diced finely

1 tbsp. olive oil

Juice of 1½ lime’s

Zest of one lime

Pinch of salt

Black pepper to taste

Pinch of cumin

Handful of cilantro, chopped

½ tsp. of Mexican chili powder (optional)

Place all the ingredients in a glass bowl and set aside to let the flavors combine well. Refrigerate until serving time. Don’t forget to taste and adjust seasoning before serving time.

**You may add chopped mango if you wish, just omit the tomatoes.

SAVORY FRIED DONUT

1 cup Urad lentils (small and white)

2 tbsp. basmati rice

1 tsp. of salt

Black pepper to taste

¼-½ tsp. of red chili flakes

Generous pinch of any dried herb

3 tbsp. of water

½ tsp. baking powder

Oil for deep-frying

Place the lentils and rice in a bowl and cover with hot water for 1 and ½ hours. Drain and place in the blender with the remaining ingredients. Blend until smooth. Let it stand for a few minutes while the oil heats up. Take a small handful (or 1 tablespoon) of the lentil mixture and shape into a flat disc. If you oil your hands the lentil mixture will not stick, making it easier to shape. You may make a hole in the middle in you wish. Fry until golden brown on both sides (3-4 minutes). Enjoy warm with mint chutney-recipe follows.

Mint chutney

1 batch of fresh mint, stems removed and washed

¼ onion, diced

2 tbsp. white vinegar

Generous pinch of sugar

Pinch of salt

¼ tsp. red chili powder (optional)

Blend all ingredients until smooth, refrigerate until serving time. Keeps fresh for up to one week in the fridge.

QUICK WARM LENTIL AND BACON SIDE

4-5 strips of bacon, cooked and diced

1 tbsp. vegetable oil

½ onion, finely diced

Pinch of garlic powder

Pinch of salt

Black pepper to taste

1 large can (540 mL) of green lentils or 2 cups of French lentils, boiled until tender.

Pinch of dried sage

2 apples finely diced

In a non-stick pan, heat the oil and sauté the onions until translucent. Add the bacon and apples and cook until the apples are tender. Add the lentils and the spices and cook 5-10 minutes. Taste and adjust seasoning. Enjoy warm as a side dish.

RED LENTIL PASTA SAUCE

2 tbsp. vegetable oil

¼ onion, diced

1 garlic clove, minced

1 cup of red lentils (dry), picked through and washed

1½ cans (398 mL) of tomato sauce

1 tbsp. tomato paste

3 cups of water

1 tsp. salt

Black pepper to taste

Pinch of oregano

2 bay leaves

½ tsp. dried chili flakes

Pinch of dried basil

In a stockpot, heat the oil and sauté the onions until translucent. Add the garlic and cook until golden. Add the remaining ingredients and bring to a boil. Simmer until the lentils have softened and the sauce is cohesive. For a smoother texture, use a hand blender and blend until smooth. Serve warm over pasta or cool and freeze for later.

EXOTIC RICE SALAD

2 cups of cooked rice (basmati works best)

¼ red onion, finely diced

½ of cucumber, peeled and chopped finely

¼ cup shredded coconut

1 medium tomato, chopped

½ cup fried lentils (Indian section of supermarkets)

Juice of one lemon

Pinch of salt

Black pepper to taste

Handful of roasted nuts (peanuts, cashews)

Handful of cilantro chopped finely

Combine all ingredients and serve. This recipe tastes best when fresh! If you are serving later, keep all ingredients separate and assemble close to serving time.

RED LENTILS AND CHICKEN

1 tbsp. vegetable oil

½ onion, sliced

1-2 garlic cloves, minced

2 chicken breasts, washed and cubed

1 tsp. cumin seeds

1 tsp. turmeric

1 tsp. garam masala (recipe on page 52)

1/2 tsp. salt

Black pepper to taste

½ cup of split red lentils, rinsed and drained

1 tomato, diced or 2 tbsp. tomato puree

¼- ½ tsp. red chili powder (optional)

4 cups of water

1 tbsp. butter

In a stockpot, heat the oil and sauté the onions until translucent. Add garlic and cumin seeds and continue to sauté until garlic is golden. Add the chicken and the remaining ingredients. Bring to a boil and continue to cook until the lentils are tender and sauce has thickened. Add more water if lentils are not tender, and then ensure the chicken has cooked all the way through. Average cooking time 35-40 minutes.

Serve warm with basmati rice.

PASTA AND BEAN CASSEROLE

4 cups of macaroni (any other kind of pasta) COOKED

Ground turkey or pork COOKED and drained of excess fat

1 cup assorted bell peppers, diced

1 cup of corn (fresh / frozen)

1 can (398 mL) of black beans or white beans

1 tomato, diced finely

1 tsp. salt

Black pepper to taste

Generous pinch of oregano

½ tsp. dried red chili flakes

1 ½ cup of cheese, grated (mozzarella, cheddar or any type you wish)

1-2 green onions, diced

1 jalapeno, diced (optional)

Place all the ingredients in a mixing bowl, taste and adjust seasoning. Pour into a greased casserole dish and bake covered in 350 degrees F for 30 minutes.

HEARTY LENTIL AND EGG SCRAMBLE

2 eggs

1 tsp. oil or butter

½ cup any type of lentils (canned/boiled)

Pinch of salt

Black pepper to taste

2-3 dashes of hot sauce

Pinch of any dried herb (parsley, oregano, basil)

In a non-stick pan, heat the oil and sauté the lentils with the spices. Slowly add one egg in at a time and scramble as per usual. Enjoy warm with whole grain bread.

Add any vegetables if you wish!

COCOA “KIDNEY BEANS AND RICE” CHILI

1 tbsp. coconut oil

¼ onion finely diced

2 carrots cut in ¼ inch slices

2 bay leaves

1 can (540 mL) kidney beans, rinsed and drained

1 cup of brown rice

1 tsp. salt

Black pepper to taste

Generous pinch of dried oregano

½ cup tomato puree

4½ cups water

½ jalapeno, sliced

¼ tsp. red chili flakes

1 tbsp. good quality cocoa powder

In a stockpot, heat the oil on medium heat and sauté the onions with the bay leaves. Once the onions are translucent, add the carrots and peppers. Cook until slightly tender and add all the remaining ingredients except the cocoa powder. Simmer on medium heat with cover slightly off for 30-35 minutes. Add cocoa powder and continue to cook for an additional 10 minutes until the brown rice is tender. The amount of liquid depends on your preference. Add more water during cooking process if you like it to resemble “soup”. Serve warm.

ZUCCHINI BEAN BAKE

3- zucchinis cut in ¼ inch slices (half moon)

1-2 tbsp. vegetable oil

1 can (398 mL) white beans, rinsed and drained

1 tsp. salt

Black pepper to taste

Pinch of garlic powder

Pinch of dried oregano

2 green onions, diced finely (optional)

½ tsp. dried red chili flakes

1 cup of grated cheese (any type- Mozzarella, Cheddar etc.)

Place all the ingredients in a bowl and mix thoroughly. Grease a casserole dish and pour the zucchini mixture in it. Bake at 350 degrees for 20-30 minutes until the cheese has melted and the zucchini is tender. You may place it on broil if you wish the top to be golden in color.

LENTIL “PARTY” MIX

½ cup of fried lentils (Indian store)

2 tbsp. shredded coconut

2 tsp. sesame seeds

1 tbsp. pumpkin seeds

2 tbsp. sunflower seeds (no shells)

1 cup of cornflakes

Handful of raisins

2 handfuls of any nuts (cashews, peanuts, walnuts, pecans etc.)

Handful of chocolate chips (optional)

Handful of dried fruit (optional)

2 pinches of salt

Black pepper to taste

Pinch of garam masala (recipe on page 52)

Dry toast the coconut and sesame seeds, set aside.

In a medium bowl, combine all ingredients and toss. Store in an airtight container. Customize this recipe according to your preference.

KITCHERI (RICE AND LENTILS)

½ cup red lentils, washed and drained

½ cup rice, wash close to the time you will add it in the pot

1 tsp. turmeric

1 tsp. salt

1 tsp. garam masala (recipe on page 52)

Black pepper to taste

2 cups of water if using a pressure cooker

4 cups of water if using the stove top method

Place all the ingredients into a pot, and simmer on medium heat until the rice and lentils are tender (stove-top method). There should be little bit of water left. The final dish resembles porridge. Add more water if needed during the cooking process, but let it evaporate close to the end.

If using a pressure cooker, wait until the pressure starts and cook for 3 minutes. Take off heat and let it cool on its own, then open the pressure cooker carefully. Serve warm.

In India, this dish is used like chicken soup, when people feel unwell and want a simple dish that is filling and easily digested!

You may add any type of vegetable if you wish (cauliflower, carrots, peas/ green beans work well).

CHICKPEA AND EGG SALAD FILLING

1 egg, hardboiled and roughly mashed

¼- ½ cup chickpeas, (boiled or canned-rinsed/drained) roughly mashed with the back of a fork

½ carrot grated

1 celery stalk, chopped finely

½ green onion, chopped

¼ cup yogurt or mayonnaise

Dash of hot sauce

Pinch of salt

Black pepper to taste

1 tsp. mustard (hot/Dijon etc.)

Pinch of dried dill

Mix all the ingredients in a bowl and spread in between toasted bread or eat in a pita.

*Note: If you are filling a sandwich use ¼ cup of chickpeas, if you are filling a pita bread use ½ cup of chickpeas.

LENTIL PANZELLA

½ loaf of day old bread, French baguettes work best—cut into ¾ inch cubes

3 large tomatoes, cut into cubes

½ red onion, sliced

1 cucumber, chopped into cubes similar to the tomatoes (peel removed)

1 cup of white lentils (chickpeas, white kidney beans or navy beans

¼ cup good quality olive oil

Small handful of basil leaves, torn by hand not chopped.

Pinch of salt

Black pepper to taste

¼ tsp. dried chili flakes

Juice of ½ lemon

Toss everything together; prepare this recipe close to serving time.

You can toast the bread prior if you prefer it to have a bit more of a crunch.

PEANUT BUTTER LENTIL COOKIES

1 cup of smooth peanut butter

½ cup white navy beans, mashed

½ cup sugar

1 tsp. vanilla

2 eggs

2 tbsp. milk

¾ cup oats

1 tsp. baking soda

½ cup chocolate chips (optional)

Preheat oven to 350 degrees F.

Whip the sugar and the eggs together until smooth. Add the vanilla, milk, mashed beans and the peanut butter. Fold in the chips, baking soda and oats. Drop a tablespoon of batter one inch apart on a greased baking sheet. Bake in oven at 350 degrees F for 9-10 minutes. Remove and cool. These cookies can be frozen!

Add ¼ cup of sunflower seeds for texture if you wish.

LENTIL PIE

CRUST:

1½ cups all-purpose flour

¼ tsp. salt

1 tsp. sugar

8 tbsp. cold butter cut into small pieces

7 tbsp. ice cold water

FILLING:

1 tsp. vegetable oil

¼ onion, diced

1 garlic clove, minced

1 bell pepper, chopped

1 can (398 mL) lentils (any type) rinsed and drained

1 package of mushrooms, washed and finely chopped

Handful of washed spinach, chopped

1 ½ tsp. salt

Black pepper to taste

½ tsp. dried red chili flakes

3 dashes of hot sauce

Pinch of dried thyme

Pinch of dried sage

1 green onion, finely chopped

1 jalapeno, chopped (optional)

½ cup cheese, grated (any type)

2 tsp. caraway seeds

In a food processor, add the flour, salt, sugar and butter. Pulse until the mixture resembles crumbs. Add the water slowly until the mixture is soft and comes together nicely. Cover dough in plastic wrap and refrigerate for 10-15 minutes.

In a medium fry pan, heat the oil and sauté the onions until translucent. Add all the remaining ingredients except the cheese and continue to cook until they are tender. Taste and adjust seasoning, set aside and cool slightly.  Add the cheese and mix thoroughly.

Heat the oven to 450 degrees F, and blind bake the pie dough for 15 minutes or until slightly golden. Remove the crust from the oven and cool slightly. Lower the temperature of the oven to 350 degrees F. Then add the lentil/mushroom filling and return to oven for another 15 minutes until the cheese has melted and the crust is golden in color.

Blind baking: Place pie dough in pie plate and crimp edges. Line the top of the dough with parchment or aluminum foil. Add dry lentils or pie weights. Bake for recommended time. This process is done to allow the crust to bake so when the filling is added, the crust does not come out soggy.

INDIAN VEGETABLE FRITTERS (PAKORA)

Oil for deep-frying

2 potatoes, quartered and sliced thin

½ onion, sliced finely

1/3 package of spinach leaves, washed and chopped

2 green onions, chopped

Handful of cilantro, chopped

Handful of fresh mint, chopped

1 tsp. salt

Black pepper to taste

½ tsp. red chili flakes or powder

1 cup of basin (Chickpea flour)

½ cup water enough to make the basin slightly wet

1 tsp. baking powder

Heat oil on Medium high

Place all the ingredients in a bowl. Sprinkle the basin over and coat the vegetables evenly. Add only enough water to moisten the mixture.

Using a measuring spoon, drop the mixture a tablespoon at a time into the oil. Only fry six at a time, once golden brown on both sides remove and drain onto a paper towel. Check to make sure the inside is well cooked through and not wet. If they are wet, lower the heat to give them time to cook through. TASTE the first batch and check the seasoning, adjust as needed.

Pakora’s are usually eaten with ketchup, chutneys, or sauces; therefore they can have less salt in them.

NEPALESE DAHL

½ cup of green split peas, washed

½ cup yellow split peas, washed

8 cups water or stock (any type)

1 carrot, quartered and diced

1-2 potatoes, diced

1 red pepper, chopped

½ cup of peas (fresh/frozen)

1 tsp. salt

1 tsp. garam masala (recipe on page 52)

1 tsp. turmeric

Black pepper to taste

2 bay leaves

1 tsp. mustard seeds

1 tsp. cumin seeds

½ tsp. dried red chili flakes

Wash the lentils and place all the ingredients into a pot. Bring to a boil over medium heat and continue to simmer until the lentils are tender. Once the dahl has thickened and the lentils are not separate from the water, taste and adjust the seasoning. Serve with rice or naan.

ORANGE AND WHITE BEAN SMOOTHIE

½ cup orange juice (fresh or store bought)

2 tbsp. white beans

½ cup vanilla yogurt

1 tsp. vanilla

2 ice cubes

1 tsp. sugar or honey

Blend until smooth.

BEST BANANA MILKSHAKE

½ banana (frozen is best)

Pinch of ground cinnamon

Pinch of ground cardamom (optional)

Pinch of ground cloves

2 tbsp. white beans

1 tsp. vanilla

1 tbsp. peanut butter (optional)

1 tbsp. flax seeds (ground)

½ cup of milk (or milk substitute)

Blend everything together until smooth. Enjoy!

LENTILS AND RICE

1 tbsp. vegetable oil

¼ onion, finely diced

1½ cups rice (wash and soak in 3 cups of water) DO not drain

1 can (398 mL) black beans, rinsed and drained

2 bay leaves

1 tsp. cumin seeds

1 tsp. salt

Black pepper to taste

Generous pinch of garlic powder

2-3 green onions, finely chopped

In a pot, heat the oil and sauté the onions until translucent. Add the black beans, bay leaves and spices. Cook for 2 minutes and add the rice with the water. Bring to a boil and simmer until small funnels appear and water is just underneath the rice. Cover and lower the heat. Continue to cook another 10 minutes until the rice is tender and soft. Remove from heat and sprinkle the green onions on top.

You may add any diced vegetable with the black beans if you wish. Bell peppers work well in this recipe!

SAUNF CHAI

(DIGESTIVE TEA)

Pinch of ajwain seeds (carom seeds)

Pinch of fennel seeds

Pinch of dill seeds

2 cups water

1 tsp. sugar (optional)

In a saucepan, add all the above ingredients and bring to a boil. Simmer for 3 minutes; pour through a strainer and drink. This drink is great for bloating, indigestion, nausea and other digestive complaints.

PICKLED GINGER

1 large ginger roots peeled and cut into strips

1 cup of water

1 cup of vinegar

Generous pinch of salt

Pinch of whole black peppercorns

Pinch of sugar

Place all the ginger in a glass jar. Put remaining ingredients in saucepan and bring to a boil. Simmer for one minute and pour over ginger. Allow it to cool and refrigerate. Use as needed.

MINT TEA

A few springs of fresh mint, torn by hand

2 cups of hot water

Sugar as needed

Place the sprigs of mint in a mug and pour boiled water on top. Let mixture steep for 4-5 minutes. Sweeten as needed.

ANISEED TEA

4 cups water

1 tsp. aniseeds

1 cinnamon stick

Place all ingredients in a saucepan and simmer for 10 minutes. Strain into glass and sweeten as desired.

LEMON AND GINGER DRINK

2 cups of water

½ inch ginger (whole- pressed slightly or grated)

Juice of ¼ lemon

Sugar as needed

Pour all ingredients in a cup and enjoy. This drink can be made hot or cold.

HOMEMADE GARAM MASALA

1 cup of coriander seeds

1 cup of cumin seeds

Handful of black peppercorns (any variety)

Mix all the ingredients in a bowl. Dry toast them in a fry pan until dark brown in color. Cool and blend in a coffee grinder until fine. This recipe will stay fresh for months in an airtight container. If you desire to make more, just remember the ratio of 50 % coriander seeds to 50% cumin seeds.

Garam Masala is a common spice used in Indian cooking, but don’t let that stop you from using it in other recipes that request for the same flavors.

It can be used in:

Grilling

Mexican cooking

South western

Chilies

Middle Eastern recipes