Legumes for Winter

Legumes are a staple in many holistic and Ayurvedic diets, offering a wealth of nutrition and comfort, especially during the winter months. Lentils and mung beans are particularly celebrated for their digestibility and nourishing qualities. Explore our selection of hearty legume recipes, perfect for bringing warmth and energy to your winter table.

Spiced Lentil Soup

Ingredients:

• 1 cup red lentils, rinsed

• 1/4 tsp of asafoetida (hing) powder

• 1 carrot, chopped

• 1 celery stalk, chopped

• 1/4 teaspoon turmeric powder

• 1/4 teaspoon grated ginger

• 1/4 teaspoon ground cumin

• 1/4 tsp of yellow or brown mustard seed

• 1/4 teaspoon ground coriander

• 4 cups vegetable broth

• 1 tablespoon olive oil or Ghee

• Salt and pepper to taste

• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil or Ghee add the salt, mustard seeds and other spices, turmeric, grated ginger, cumin, and coriander. Stir well until fragrant.

2. Then, add carrot, and celery until softened.

3. Add red lentils and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender.

4. Season with salt and pepper. Garnish with fresh cilantro before serving.

Serve with: Whole grain bread, a light salad, to complement the hearty soup or enjoy it alone.

Mung Bean Stew

Ingredients:

• 1/2 cup mung beans, soaked overnight and drained

• 1-inch piece of ginger, grated

• 1/4 teaspoon turmeric powder

• 1/4 teaspoon grated turmeric or turmeric powder

• 1/4 teaspoon ground cumin

• 1/4 tsp of yellow or brown mustard seed

• 1/4 teaspoon ground coriander

• 4 cups vegetable broth

• 1 tablespoon ghee or olive oil

• Salt and pepper to taste

• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil or Ghee add the salt, mustard seeds and other spices until fragrant.

2. Add the cumin, coriander, and turmeric. Cook until tomatoes are soft.

3. Add the mung beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes until the mung beans are tender.

4. Season in needed. Garnish with fresh cilantro before serving.

Serve with: Steamed basmati rice or a fresh vegetable side dish to complete the meal.

Lentil and Sweet Potato Curry

Ingredients:

• 1 cup green soaked ovenight lentils, rinsed

• 1 large sweet potato, peeled and cubed

• 2 celery diced sticks

• 1/4 teaspoon turmeric powder

• 1/4 teaspoon grated turmeric or turmeric powder

• 1/4 teaspoon ground cumin

• 1/4 tsp of yellow or brown mustard seed

• 1/4 teaspoon ground coriander

• 1/4 tsp of grated ginger or powder

• 1 cup of organic coconut milk or fresh coconut milk

• 2 cups vegetable broth

• 1/2 tsp of garam masala

• 1 tablespoon olive oil or Ghee

• Salt and pepper to taste

• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil or Ghee and the salt, spices and ginger until fragrant.

2. Add sweet potato, the celery sticks, and the garam masala. Stir until sweet potato is coated with spices.

3. Add green lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes until lentils and sweet potato are tender.

4. Season with salt and pepper. Garnish with fresh cilantro before serving.

Serve with: Warm naan bread or basmati rice for a complete and satisfying meal.

Mung Bean Kitchari

Ingredients:

• 1 cup mung beans, soaked overnight and drained

• 1/2 cup basmati rice, rinsed

• 1 small, diced sweet potato

• 1/4 tsp of asafoetida (hing) powder

• 1/4 tsp grated ginger

• 1/4 teaspoon of ground cumin

• 1/4 teaspoon of coriander powder

• 1/2 teaspoon turmeric

• 4 cups water or vegetable broth

• 1 tablespoon ghee or olive oil

• Salt and pepper to taste

• For garnish, fresh celery, Nori flakes

Instructions:

1. Cook the mung beans for 5 minutes.

2. In a large pot, heat ghee or olive oil, and ginger until fragrant.

3. Add cumin, coriander, turmeric, all the spices, and salt. Stir until fragrant.

4. Add mung the cooked beans, basmati rice, diced sweep potatoes, and water or vegetable broth. Bring to a boil, then reduce heat and simmer until beans and rice are tender.

5. Garnish with the Nori flakes and the fresh cilantro before serving.

Serve with: A simple side of steamed vegetables or a cucumber raita to balance the flavors.

Enjoy these hearty and nourishing legume recipes, perfect for keeping you warm and energized this winter!