Monday, April 21, 2014

Hearty Kidney Bean and Veggie Soup

Food for kids- By Satkiana.
Preparation: 1/2 hour, once kidney beans are cooked.

Vata -, Pitta 0, Kapha + slightly
(You can leave out the coconut milk for kapha, substitute a bit of rice milk for creaminess if you want).

This recipe comes from my very own creative kitchen play.  My own teacher taught me to cook without being a slave to recipes.  I learned to cook intuitively, tasting along the way to see how my various flavours were combining.  On this particular day, I was looking for a warm and hearty soup that would have a predominantly sweet taste with a zap of sour and an undertone of salty.  I wanted lots of veggies and some hearty beans for protein.  I have to say, I was very pleased with the results!

¼ tsp asafoetida

1 tsp black mustard seeds
1 tsp cumin seeds
1/2 tsp coriander seeds
1/2 tsp fennel seeds
1/2 tsp turmeric powder
1/4 tsp chipotle powder
1/2 - 1 tsp salt
1/2 fresh squeezed lemon
1 inch piece fresh ginger root
1 stalk leeks
2 tbsps ghee
1 tbsp maple syrup
1/2 - 1 tbsp tamari sauce
1 can coconut milk
1 1/2 cups cooked kidney beans (1 cup of dry beans, soak and cook)
1/2 medium or 1 small sweet potato
1 medium zucchini
1 medium carrot
2 stalks rainbow chard

Cooking the Beans:
Soak 1 cup of kidney beans overnight.  Rinse well the next morning.  Add to âa pot and cover with 1 inch of water.  Add a pinch of asafoetida to the water.  This will help to counteract the gas-producing qualities of the beans.  Allow the water to boil for a few minutes and then turn down to simmer.  Cook for 1 hour.  Make sure to check that there is enough water left in the pot as the beans are cooking.  You can add a little bit of salt towards the end of cooking.  When the beans are tender, they are cooked. 
Making the Soup:
Melt butter in a medium-large sized pot.  Add mustard seeds and heat until they begin to pop.  Wash and chop leeks and add to the pan.  Grind the coriander, cumin and fennel seeds with a mortar and pestle to release flavours and add to the pot.  Add the ginger and remaining spices and saute until combined.  Chop the veggies into bite-sized pieces and add the sweet potatoes, zucchini and carrots to the pan, sauteing them in the spices.  Add the can of coconut milk and one can of water to the pot and stir.  Add the lemon juice, maple syrup and tamari sauce.  Toss in the red or yellow stems of the rainbow chard.  They will add a nice colour.  Chop up the green portions of the chard and add to the soup once the other veggies are almost cooked.  Add the kidney beans at this point too.  Once the veggies are all cooked and the spices well assimilated into the soup, it is ready!

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