When we think of Thanksgiving, we may wish to create menus with traditional dishes, yet some of these may not be the first choice for diners seeking a vegetarian, vegan or cruelty-free diet. No matter what we decide to cook and serve as a main dish, from an Ayurvedic perspective, the fall season and holiday feasts do well accompanied by warming, soothing, savory soups. In the seasonal cycles and ebb and flow of elemental energies influencing our state of body and mind, the fall is the vata (air/ether) time of year. We may be more susceptible to colds and flus, runny noses, difficultly sleeping or recovering from the debilitating effects of stress. According to Ayurveda, the antidote is to warm, soothe and create a grounding effect. The dryness of the season, dropping of the leaves and the howling of the Santa Ana winds are all calmed by vata-pacifying soups.
The first time I met chef, entrepreneur, author and powerhouse Amrita Sondhi, she was cooking her way through Southern California, showing enthusiastic groups of yogis how to create alchemy with spices and adapt millennia-old Ayurvedic principles of food to a modern palate. Her user-friendly guide, The Modern Ayurvedic Cookbook, offers recipes you could take over the river to your grandmother’s house or to a holiday potluck to nourish through food.
| Recipes by Amrita Sondhi (V=Vata P=Pita K=Kapha } | |||
| Acorn Squash Soup { V (Down) P (Down) K (Up) } | |||
| This is a delicious soup for cool nights. It is a good source of Vitamin A and it’s easy and quick to make. | |||
| 1 tbsp good quality vegetable oil ½ cup onions, chopped 3 tsp fresh ginger, minced 2 tsp fresh green chilies, minced (To reduce pitta: omit) 2 tsp garlic, minced ½ cup celery, diced ½ cup carrots, diced ¼ tsp cayenne pepper ½ tsp turmeric ½ tsp garam masala ½ cup mushrooms, chopped ¾ cup zucchini, chopped ¼ cup tomatoes, diced 2 cups clear vegetable stock 4 whole peppercorns 2 cloves 1 cup broccoli and cauliflower florets (mixed) ¼ cup fresh cilantro leaves, chopped (for garnish) Juice of 1 lemon, Salt to taste | |||
| Preheat oven to 350°F (180°C). Cut acorn squash in half and bake for 30 – 40 minutes. Remove from oven and cool. When squash is cool enough to handle, peel skin and dice. Set aside. In a medium size pot with heat on medium-high, heat the oil, then add ginger and garlic and sauté for 30 seconds. Stir in turmeric, cumin, and green chili and sauté for another 30 seconds. Add squash, cinnamon stick, salt, bouillon, and water. Cover with lid and cook until squash starts to soften. Add nectar or maple syrup, mix well, and continue to cook until squash is soft. Remove cinnamon stick and green chili. In a blender or food processor, purée until smooth (Be careful when blending hot liquids). Garnish with parsley and a dollop of yogurt or dairy-free substitute and serve. Makes 2 – 4 servings. | |||
| Beat the Cold Soup { V (Down) P (Up) K (Down) } { Vegan } | |||
| I live in rainy Vancouver where residents seem to suffer from colds at least twice a year. I usually manage to avoid them, unless I forget to follow the Ayurvedic principles and start to skip meals, or eat out too much. The last time I started to feel a cold setting in, I created this soup to “beat” it! ––A.S. | |||
| 1 tbsp good quality vegetable oil ½ cup onions, chopped 3 tsp fresh ginger, minced 2 tsp fresh green chilies, minced (To reduce pitta: omit) 2 tsp garlic, minced ½ cup celery, diced ½ cup carrots, diced ¼ tsp cayenne pepper ½ tsp turmeric ½ tsp garam masala ½ cup mushrooms, chopped ¾ cup zucchini, chopped ¼ cup tomatoes, diced 2 cups clear vegetable stock 4 whole peppercorns 2 cloves 1 cup broccoli and cauliflower florets (mixed) ¼ cup fresh cilantro leaves, chopped (for garnish) Juice of 1 lemon, Salt to taste | |||
| In a large pot on medium-high, heat the oil. Add onions, ginger, and green chilies and sauté until onions start to soften, about 4 minutes. Stir in the garlic and celery and continue to sauté for a few minutes. Add carrots, cayenne, turmeric, and garam masala and sauté for a few more minutes. Add mushrooms and zucchini and sauté for another minute. Stir in tomatoes and sauté for an additional minute. Add vegetable stock, peppercorns, and cloves then simmer for 10 minutes. Add the broccoli and cauliflower florets and cook for another 7 minutes until softened. Just before soup is done, stir in lemon juice and salt to taste. Remove peppercorns, garnish with cilantro and serve. Makes 4 – 6 servings. | |||
| Yummy Yam Soup { V (Down) P (Down) K (Up)} | |||
| Yams are a rich source of beta carotene and Vitamin A. This easy nutritious dish calms vata and pitta. | |||
| 1 tsp ghee (clarified butter; for vegan, use good quality vegetable oil) 1 tsp olive oil ¾ cup onions, sliced 2 cloves garlic, sliced 6 cups yams, cubed 1 tbsp vegetable bouillon powder (or vegetable stock) 1 cinnamon stick (about two inches or five cm long) 1 tsp salt 1 clove 2 whole peppercorns ¼ tsp turmeric 6 cups water 4 tbsp plain yogurt (garnish) (use non-dairy yogurt or skip for vegan recipes) 4 tsp fresh parsley, chopped (for garnish) | |||
| In a large pot on medium-low, heat the ghee and olive oil. Add onions and sauté until they start to soften, for about 4 minutes. Add garlic, and continue to sauté until onions are caramelized, about 4 minutes. Add remaining ingredients except for garnishes. Bring to a boil, then reduce heat to low and simmer until done, about 20 minutes. Check seasoning and consistency. If the soup is too thick, add a little more water. Remove cinnamon stick and cloves. In a blender or food processor, purée until smooth. (Be careful when blending hot liquids.) Garnish with yogurt and parsley as desired and serve. Makes 4 – 6 servings. |
Amrita Sondhi is an Ayurvedic chef and author, yoga teacher, entrepreneur and founder of the sustainable clothing company Movement: movementglobal.org. She is based in Vancouver, British Columbia, and is also one of the cofounders of the Pamoja Foundation, which supports grassroots entrepreneurs in her home country of Kenya: pamoja.org.
Reprinted with permission by Arsenal Pulp Press from Amrita Sondhi, The Modern Ayurvedic Cookbook: Healthful, Healing Recipes for Life. Arsenalpulp.com. Partial proceeds from the cookbook support the Pamoja Foundation.
By Felicia M. Tomasko, RN
