Recipes for fall

Ayurveda teaches that like increases like and opposites balance.

Vata’s qualities (dry, light & cold) are countered by the dense richness of coconut milk/broth, the heating components of ginger and hot peppers and the grounding elements of vata’s best antedote, cumin! 

Spiced red bean soup

1 cup azuki beans, washed & drained or substitute yellow lentils for a quicker cook time

1 medium sized onion, peeled & chopped

4 cloves garlic, peeled

2’’ square ginger root, peeled & chopped

1/2 tsp of hing

1 whole dried hot red pepper, or 3'' square jalapeno pepper, sliced thinly

2 tsp fall spice mix

1 tsp salt, to taste

½ tsp fresh ground black pepper, to taste

1 can coconut milk or approx 2 cups broth (bone broth is best if possible)

2 T. ghee or vegetable oil

½ tsp whole cumin seeds

Bunch of finely chopped fresh cilantro for garnish (optional)

This recipe makes 4 servings.

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SOAK & COOK BEANS 

Cover the beans in water and let soak overnight at room temperature.  If using a pressure cooker, you can soak for much less time (I recommend at least 2 hours).  Drain the water and rinse the beans several times, until the water they are in runs clear. Place the beans in a saucepan with 4 cups of water and bring to a boil.  Once boiled, reduce to a simmer and cook with a lid slightly ajar for 60 minutes. The cook time will depend on the pot, the age of the bean and how strong the heat is. You may need to top up the amount of water in the pot as you cook.  

If you are using a pressure cooker use 2 cups of water and cook for 20 minutes

COOK VEGGIES & ADD SPICES

In another pan, saute the onion, garlic, ginger, hing & red pepper on medium heat in 1&½ T. of ghee or oil until soft.  Add the spice mix, salt and pepper and stir until spices are coated in oil. Add the coconut milk or broth and stir well to combine before taking off heat.

ADD COOKED BEANS

The beans should be soft enough to puncture easily with a fork.  If they don’t mash easily or are a bit on the chewy side, keep cooking.  Once the beans have finished cooking, rinse with cold water and drain. Add the beans to the coconut milk mixture.  I prefer to blend all the ingredients for a smooth texture and integrated flavor. For simplicity, I love using an immersion blender to puree everything right in the pot.   Alternatively you can put the soup in a blender and pulse into a nice, thick soup. 

GARNISH WITH TEMPERED CUMIN SEED 

Heat a ½ T. of ghee in a pan and add the cumin seeds.  Stir on medium to low heat until fragrant then immediately remove from heat.  

Pour the soup into bowls, and top with the tempered cumin seeds and cilantro.  Enjoy!

Cooks notes:

-For a complete meal, add a grounding seasonal vegetable that has a sweet taste like a baked sweet potato, steamed carrots or squash.  Greens are great too but can cause gas if not cooked, and vata’s air element can make us all prone to gas and constipation this time of year.  A delicate leaf green like spinach or arugula can just be added to the soup and heated through in minutes. However, if using a more fibrous green like kale or chard, saute your greens in a little water before adding them to the soup.

-Lazy cook tip! I love azuki beans because of their high protein content, but if you are pressed for time, substitute yellow lentils. Moong or mung dal are tiny and cook very quickly (about 20 minutes on the stove or about 8 minutes in a pressure cooker)

I make a big batch of this blend at the beginning of the season and use it as my go-to spice mix for fall.  Mix with olive oil and toss it over root veggies before roasting. Add a couple teaspoons to your pot of rice or quinoa before it finishes cooking.  Mix with yogurt or lemon juice as a marinade for meat before baking. Forgot to add it to your cooking? Combine this spice mix to equal parts lemon & olive oil and use as a dressing for whole grain pilafs, sautes or whatever!

Fall spice blend:

2 tablespoons cumin seed (or 1 & 1/2 T. ground cumin)

2 tablespoons coriander seed (or 1 & 1/2 T. ground coriander)

2 teaspoons ginger powder (or 1 & 1/2 t. ginger powder)

1 teaspoon turmeric powder ( or 1/2 t. turmeric powder)

¼ teaspoon Himalayan salt

*optional: add 1 tablespoon fennel seed (for early fall, pitta-types or if blend is too heating)

Using a frying pan (cast iron works best), dry roast the cumin, coriander & fennel seeds on a medium-low heat for 2 minutes or until they release their fragrance.  Immediately place on a plate to cool. Add all the spices to a spice grinder or mix with mortar and pestle. Store spice blend in an air-tight jar .

Gingerly sweet muffins

1 egg

½ cup whole cows milk or milk substitute

½ cup cooked mashed sweet potato

4 in piece of fresh ginger root, peeled & grated

3 large medjool dates pitted and chopped

1 T. maple syrup

½ cup oats

½ cup almond flour

¼ tsp baking soda

⅛ tsp baking powder

¼ tsp cinnamon powder

¼ tsp nutmeg powder

⅛ tsp clove powder

Pinch of salt

Preheat oven to 400 degrees. Line muffin tin with muffin cup liners or grease with coconut oil or ghee. In a mixing bowl, which egg until fluffy, then stir-in milk, mashed sweet potato, dates, grated ginger and maple syrup. In another bowl, mix all dry ingredients. Stir wet ingredients into dry ingredients but don’t overmix. Distribute batter into muffin cups. Bake for 30 minutes or until a fork inserted into the center comes out clean. Serve with a slather of butter or favorite nut/seed spread.