early autumn zucchini and bean soup

22nd September 2023

As the summer ends and we move into Autumn, the beans get bigger, and the last of the zucchini need to be used. It is at this stage in the garden I make soups.

I add the podded white beans to dal, kichadi, rasam and bisi bele bath; they give warmth and heartiness to the body in the cooler weather. The pesto is optional; it adds an interesting depth to the soup.

Note to self, next time cut the zucchini into rounds!

Early Autumn Zucchini and Bean Soup

serves 2 – 3

preparation 1 hour plus 15 mins

ingredients

2 Tbsp ghee

½ cup/70g chopped celery

1 bay leaf

1 Tbsp finely chopped fresh rosemary

1 large twig of thyme

1 medium/145g zucchini, chopped into rounds

1 cup/150g white bean pods (picked from the garden )

2 medium/180g potatoes, chopped

finely grated zest of one lemon

5 cups water

1 tsp fine rock salt

½ tsp freshly ground pepper

to serve, steamed kale leaves and basil and dill pesto

preparation

1. Place a large pan over medium heat and add the ghee. When it is hot, add the celery, bay leaf, thyme and rosemary. Allow to sizzle for a few minutes; add the zucchini, beans, potatoes and zest.

2. Bring up to a boil, turn down the heat, simmer uncovered for 20 minutes, then cover and simmer for another 30 minutes, stirring occasionally, to help the zucchinis break down.

3. Once soft, use a potato masher to crush some of the beans and zucchini. This gives the soup a beautiful texture.

4. Continue to cook for 5 mins, then season with salt and pepper.

5. Place steamed kale and a dollop of pesto in the bottom of a bowl, drizzle with ghee, and then spoon in some soup. Serve with warm sourdough buttered bread.

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a soothing broth and vegetable palya in one dish

15th May 2022

The liquid from the cooked dal is used as a soothing broth, while the drained and cooked dal is seasoned into a vibrant green palya. The broth is a soothing treat, with the addition of lemon juice and pepper. If you are feeling slightly under the weather, this broth is heavenly.

tips

Toor dal can be found in any Indian supermarket. I use a brand which I buy in Portugal, it is smaller and more polished with a quick cooking time. The toor dal variety purchased from the Indian store takes a much longer time to soften. With this in mind, you may need to experiment and cook the dals separately until you are familiar with each of their individual cooking times, or pre-soak the toor dal and cook together for 30 minutes, adding more water as needed. You don’t want the dal to be mushy, but rather hold its shape.
For quick preparation, the vegetables can be added to the simmering dal. I like to cook them separately to keep the vegetables vibrant.

a soothing broth and vegetable palya from one dish

preparation – 40 minutes

palya serves – 3 persons

broth serves – 2 cups

Recipe adapted from ‘Mysore Style Cooking’ by V. Sandhya

ingredients

¼ cup/50g whole moong dal

¼ cup/50g toor dal

5 cups/1.4 litres water

1 flat tsp fine rock salt

voggarane

1 Tbsp ghee/peanut oil

½ heaped tsp black mustard seeds

⅛ tsp asafoetida

1 heaped tsp cumin seeds

1 fresh red/ green chilli, seeds removed, roughly chopped

8-10 fresh curry leaves

⅛ heaped tsp turmeric powder

1 ½ cups/200g green beans, finely chopped

¼ cup/50g water, more as needed

1 bunch /50g dill, finely chopped stems and all

2 Tbsp dried/freshly grated coconut

2 Tbsp lemon juice, plus more for the broth

preparation

1. Cook the dal: In a pot, place the rinsed moong dal and water, bring to boil, turn down the heat, then simmer rapidly, uncovered for 18 minutes, add the rinsed toor dal and simmer for a further 10 mins, or until they just become soft, but still hold their shape. As mentioned above depending on the variety of toor dal, you may need to cook both dals together for 30 minutes or experiment separately until you are familiar with each of their individual cooking times.

2. Add salt to taste, then drain the broth from the cooked dals and set both broth and dal aside.

3. Prepare the voggarane: Heat ghee in a pan, add the mustard seeds; when the seeds start to pop and splutter, add asafoetida, cumin and chilli – fry until fragrant, then add the curry leaves and turmeric – fry few seconds. Add the beans, stir to combine with the spices. Pour in the water and simmer until the beans are cooked and the water has evaporated – approx 4 – 5 minutes, you may need to add more water 1 tablespoon at a time.

4. Turn off the heat, add the dill – mix well until combined with the spices and slightly wilted, add the cooked dal, coconut and lemon juice. Stir to combine, taste adding more salt and lemon, then transfer to a serving bowl. Serve with rice and drizzle with ghee.

5. To the remaining broth, add ⅛ tsp freshly ground pepper and 1 Tbsp lemon juice, taste adding more salt and lemon, as needed.

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moong dal with slivers of ginger

8th April 2021

This soup is inspired by a recipe posted many years back, this version uses dal that is lighter and easier to digest – whole moong (green mung bean) and split yellow moong (which is the whole moong that has been skinned and split – see photo below).

It can be served as a soup with chapati, bread or rice and a simple vegetable palya (adding less water for a thicker consistency).

~ late evening walk in S Pedro de Sintra

I live in a village called São Pedro de Sintra, just on the outskirts of the historic city centre of Sintra. It is surrounded by history and character, with many old palaces and castles meandering up and down cobblestone roads and tall trees. I walk out my door and, within 5 minutes, enter a majestic forest and the beauty of the Mountain.

I try to walk daily and find exercise a soothing medicine; my sleep is better, and my mind is calmer with fewer thoughts. There is a deep sense of well-being and wonder when in nature.

Nature brings gratitude and opens the heart.

moong dal with slivers of ginger

Preparation 30 – 40 mins

Serves 3 – as a soup or 2 – as a dal

ingredients

½ cup/100g split moong beans (split yellow dal)

¼ cup/50g whole moong dal (mung beans)

6 – 7 cups water

1-inch thick knob fresh ginger peeled and cut into skinny slivers

1 medium /120g carrot, chopped

¼ tsp turmeric powder

voggarane

2 Tbsp ghee – divided

½ tsp mustard seeds

1 heaped tsp cumin seeds

⅛ tsp asafoetida powder

1 small fresh mild green/red chilli, seeded and cut into slivers

8 – 10 curry leaves

¼ cup coriander leaves, chopped

juice of ½ lemon

1 tsp fine rock salt

preparation

1. In a large pot, rinse the dal until the water runs clear, drain, add the water, bring to boil, skim off the foam that collects on the surface, then add the carrot, ginger, turmeric and 1 teaspoon ghee.

2. Gently boil, uncovered, until the dal is soft and broken down; approximately 30 mins. Add more water if needed.

voggarane

3. Heat remaining ghee, add mustard seed, and fry until they turn grey and pop; then add the cumin, asafoetida and chilli; fry until fragrant and golden; add curry leaves; fry for a few seconds, then add to the dal.

4. Stir in the salt, lemon juice and coriander. Taste, and add more salt or lemon as needed.

When serving, garnish with fresh coriander and drizzle with ghee.

3

vegetable barley soup

15th March 2021

This soup is easy to make and hearty enough to be served by itself or for a substantial meal with a loaf of freshly baked bread.

The barley expands three times its original size when cooked; as a result, it leaves you full and satisfied. Use fresh herbs as they play an essential role in the flavours of the finished soup.

a few tips

It is important to chop the vegetables into a uniform size to allow everything to cook at the same rate. I like to chop them into tiny uniform cubes.
Finely chop the rosemary as it opens up the flavour.
At the end of the cooking, press down on the vegetables a few times with a potato masher to add more texture to the soup.

vegetable barley soup

Serves 2

Preparation 10 mins

Cook 55 mins

ingredients

3 Tbsp oil or ghee

2 sticks/80g celery

1 fresh bay leaf

1 tbsp finely chopped rosemary

6 – 8 sprigs/6g fresh thyme

3 Tbsp/45g barley

2 large/240g carrot

1 medium/110g potato

½ cup/80g cabbage or green beans

5 cups water

1 heaped tsp fine rock salt

¼ tsp freshly ground black pepper

¼ cup chopped fresh dill

preparation

1. Peel and finely chop all vegetables into tiny uniform cubes. Set aside.

2. In a heavy-based saucepan over medium-high heat, heat the oil/ghee, add celery, bay leaf, rosemary and thyme – fry till fragrant, approximately 2 minutes.

3. Add the barley and stir until well coated in oil, then add the remaining vegetables stirring after each addition—fry for a few minutes, stirring regularly to avoid sticking.

4. Pour in the water, bring to boil and rapidly simmer, uncovered, for 15 minutes; turn down the heat and simmer with the lid ajar for 40 minutes or until the vegetables are tender and barley is cooked.

5. Remove the thyme twigs and bay leaf. Using a potato masher, press down a few times to break up some of the vegetables adding texture to the soup.

6. Add salt, pepper and fresh dill. Allow to sit for 10 minutes for the flavours to develop; taste, adding more salt or pepper if needed. Drizzle with ghee when serving.

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tomato soup by Yasmin

8th November 2019

After being away from the garden for one month, I wasn’t sure what I would find on my return. Everything green was munched down by caterpillars, however, to my surprise, there were lots of cherry tomatoes hanging off dried skeleton branches and small but healthy bell peppers. I collected them all and made this comforting, nostalgic soup. Their flavour was enhanced by a month of neglect.

My daughter has been making her own version of this soup, it’s so simple and creamy, served with a big spoon of cooked barley. The added coconut cream takes the edge off the acidity and softens the soup.

tomato soup by Yasmin

preparation – 35 mins

serves 2

ingredients

2 Tbsp coconut oil

½ large fennel/2 sticks celery(70g), roughly chopped

½ medium/80g bell pepper, roughly chopped

few sprigs thyme

1 fresh bay leaf

400g/2½ cups cherry tomatoes

1 Tbsp tomato paste

¾ cup water

1 tsp fine rock salt

1 tsp jaggery

¼ – ½ cup coconut cream

to serve

barley

ghee/olive oil

preparation

1. In a heavy-based pot over medium-high heat, add the coconut oil, fennel, bell pepper, thyme and bay leaf – fry for a few minutes, stirring occasionally.

2. Add in the whole cherry tomatoes, tomato paste, stir to combine, then cover and reduce the heat to medium-low and simmer for 30 minutes.

3. Add in the water, salt, jaggery and coconut cream, stir to combine.

4. Remove the sprigs of thyme and bay leaf, then puree until smooth. Taste, and adjust the seasonings.

To serve, ladle the soup into bowls with a spoon of cooked barley. Garnish each with a sprinkle of fresh thyme leaves, a few rounds of pepper, and drizzle with coconut cream.

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Donna’s simple mid-week soup

28th October 2019

Whenever my sister comes to visit or we meet up in Australia, I always request one of her soups. She is the queen of soup making! This was a soup she made recently when staying with us here in Portugal. A very simple, quick, no-fuss soup.

~Autumn

Donna’s simple mid-week soup

Preparation 40 minutes

Serves 3

ingredients

1 Tbsp ghee

2 fresh bay leaves

1 x 10cm rosemary sprig, leaves stripped

2 pinches asafoetida powder

2 stalks/300g celery, roughly chopped

1 tsp fine Himalayan rock salt

1 medium/150g potato, diced

1 medium/250g sweet potato, diced

¼ cup/50g brown basmati rice, rinsed

6 cups water

½ tsp freshly ground black pepper

to serve

ghee

grated parmesan or pine nut parmesan

preparation

1. In a heavy-based saucepan over medium-high heat, heat ghee, add rosemary leaves, bay leaves and asafoetida and fry till fragrant, approximately 2 minutes.

2. Add celery and salt, fry for 2 minutes, occasionally stirring.

3. Reduce heat to medium and add potatoes. Fry for 5 minutes, stirring regularly to avoid sticking. Add rice and fry for a further minute.

4. Add water, bring to a gentle boil, then reduce heat to maintain a simmer. Cover and simmer for 30-40 minutes or until vegetables are tender.

5. Remove bay leaves. Using a hand blender, puree to desired consistency.

6. Add pepper and extra salt to taste. Serve with a spoonful of ghee and grated parmesan.

tip

to save time, saute all vegetables together.

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spring miso with lemon

31st May 2016

I am out in the garden every day now, finding any excuse to be there. The fresh air, to experience the spring in its full glory. It can still be cold and unpredictable but we are now blessed with warm weather days that lift us up and put a spring in our step.

precious evening twilight & a walk in the garden

I had written this at the start of spring last year but it got put to the side by other inspiring dishes. A lovely light cleansing soup. You can vary this recipe using whatever vegetables you like. In summer, I add a whole cob of corn, cut into fours, with thinly shaved garden zucchinis. For a more substantial meal, add a small amount of cooked noodles when adding the blanched vegetables. It is important not to boil the miso, the rich enzymes and nutrients due to the fermentation, will be lost.

spring miso with lemon

I have been slowly working my way through Amy Chaplin’s – At Home in the Wholefood Kitchen. This recipe is another from her book – ever so slightly adapted.

If you want to make this soup ahead of time, leave out the miso and keep the blanched vegetables and dashi separate. Reheat together; then add miso, lemon zest and juice.

Serves 4

dashi

6 cups water

4-inch piece kombu

2 large slices fresh ginger

soup

8 asparagus spears, trimmed and cut diagonally

1 cup tiny broccoli florets/sugar snap peas, strings removed and chopped in half lengthwise

1 carrot, thinly sliced into rounds

2 small radishes, thinly sliced

6 – 8 Tbsp sweet white miso

zest of 1 lemon

1 Tbsp fresh lemon juice

handful of baby kale/spinach leaves

make the dashi

1. In a medium pot place the kombu, ginger, and filtered water bring up to boil over high heat. Cover pot, reduce heat to a low and simmer for 20 minutes. Remove kombu and ginger using a slotted spoon.

make the soup

2. Bring the dashi up to a simmer over high heat, add the asparagus, broccoli/sugar snap peas, carrots, and cook for 30 seconds.

3. Add the radish rounds and cook for another 30 seconds, reduce heat to low, then remove all the vegetables using a slotted spoon. Set aside to cool.

4. In a small bowl mix the miso to a paste using a little of the soup and pour through a small strainer into the soup. Taste, add more miso or a small spoon of salt if necessary.

5. Add the blanched vegetables and small kale/spinach leaves, warm over a gentle heat for a minute or until the leaves are wilted.

6. Remove from heat and stir in lemon zest and juice. (Adding a pungent flavour such as ginger or lemon to miso soup just before serving will activate the enzyme, making them more beneficial).

Serve immediately.

Goodness shared by Stacey

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a simple spring asparagus soup

10th April 2016

This spring asparagus soup was created for the Holmes Place magazine for an ongoing concept of seasonal ‘superfoods’ throughout the year.

Asparagus spears make a deeply fresh, light, vibrant green, cleansing soup that tastes like Spring. It has a sweet bitter and mildly pungent flavour. The lemon supports a gentle cleanse, the dill stimulates the digestive juices helping in the bowel’s movement, while the asparagus promotes circulation to the kidneys and providing a good dose of vitamins, especially vitamin K. The addition of avocado gives this soup a creamy, rich texture, and a healthy serving of good fats, aiding in the absorption of nutrients. A drizzling of ghee when serving provides a grounding sattvic quality.

Asparagus has a short season, and it is worth buying the thinner spears rather than the ‘jumbo’ spears whose flavour tends to be disappointingly bland. When buying asparagus, take a careful look at the cut ends to make sure they are not dried out. Avoid cooking in aluminium pans as they can taint the flavour. Once harvested, this vegetable loses it sweetness quickly. So buy locally, as the produce shipped from overseas is disappointing.

simple spring asparagus soup

Once the weather warms up, this soup can be served chilled. Season to taste after it’s completely cool.

Serves 3 – 4

ingredients

500 grams/2 bunches asparagus spears

1 medium fennel bulb

2 Tbsp olive oil/ghee

1 avocado

½ cup fresh dill, chopped

1 Tbsp lemon juice

zest from half a lemon, plus more for garnishing

2 cups boiling water

1 tsp rock salt, more to taste

¼ tsp freshly ground pepper

preparation

1. Wash the asparagus, break off and discard the woody ends from the base of the stalks – chop into 1-inch pieces. Remove the tougher outer layer of the fennel, then chop into small pieces.

2. In a medium heavy-bottomed pan, heat the oil or ghee, add the chopped fennel and sauté for 5 minutes.

3. Stir in the asparagus and sauté until the asparagus is tender.

4. Turn off the heat, allow to sit for 5 minutes, then transfer to a blender with the avocado, dill, lemon juice and zest, salt, pepper and boiling water – puree until completely smooth, creamy and velvety.

5. Taste and season with more salt, pepper or lemon, as needed.

Serve immediately, garnished with thin slices of avocado, lemon zest, extra dill, a sprinkling of freshly ground pepper and drizzle with melted ghee.

If not serving immediately, reheat when needed over a low flame.

Goodness shared by Stacey

3

carrot moong dal soup – a winter warming soup

6th December 2015

I thought I would re-visit this soup, as it is one I make most often in the colder months and a particular favourite of Donna’s. It is also very quick and easy to prepare and has such simple flavours and warmth due to the pepper and ginger, keeping us nourished and grounded in these colder months. Dry roasting and roughly grinding your own spices make all the difference to bring out the flavours, don’t be tempted to skip this process.

Out of all the pulses, moong dal (green gram) is one I use most often; as it has a calming, cooling and balancing effect on all dosha’s. It is also very cleansing and medicinal. The tomatoes can easily be omitted if desired; as the lemon juice adds the acidity that this soup requires.

A few memorable images from our recent retreat in India.

– Sri Ramana Maharshi Ashram

– Banyan Tree, Firefly Resort

– Illuminating cloudscape

carrot moong dal soup

The original recipe is from Yamuna Devi’s, The Vegetable Table. It is a little worn and splotched on most pages from over-enthusiastic use. A great book to start with when wanting to cook good, wholesome Indian meals without the addition of onion or garlic. There is also a sense of devotional cooking in all the recipes which I really like.

This is my version of her soup with a few changes. The original recipe uses split moong dal (yellow) which results in a lighter soup. I particularly prefer using the whole moong for a heartier Winter soup.

Serves 4

Preparation – 45 mins

ingredients

1 cup whole moong dal

8 cups water

4 medium carrots, peeled and roughly chopped

3 whole cardamom pods (peeled and seeds crushed)

1-inch piece fresh ginger, finely chopped

1 tsp cumin seeds

1 tsp whole coriander seeds

1 small plum tomato, finely chopped

¼ cup coriander leaves, finely chopped

2 Tbsp lemon juice, or more to taste

1 tsp fine rock salt

1 tsp freshly ground pepper

voggarane

1 – 2 Tbsp ghee

⅛ tsp asafoetida powder

1 dried chilli, torn in half

6 fresh curry leaves

⅛ tsp turmeric powder

preparation

1. In a medium pot, wash the dal until it runs clear, drain, refill with water, add the carrots, ginger, and cardamom pods and bring to boil, then reduce to a simmer, partly cover and cook until the dal is soft – 30 – 40 minutes.

2. In a small pan over moderate heat, dry roast the cumin and coriander seeds until golden and deeply fragrant, allow to cool, then place in a mortar and pestle, and grind into a rough powder.

3. Add to the dal with the tomatoes, coriander, lemon juice, salt and pepper – turn off the heat.

prepare the voggarane

4. In a small pan over medium heat, add the ghee, asafoetida powder and chilli – fry for a few seconds, then add the curry leaves and turmeric powder, fry for a few more seconds, remove from heat and pour into the soup.

5. Taste, adding more salt or lemon if needed. I find the lemon juice and freshly ground pepper bring this soup together, so you may want to add more. Drizzle with a spoon of melted ghee when serving.

Serve with your favourite bread toasted and a bowl of guacamole, or if trying to avoid bread make a pot of red rice or quinoa and serve a spoon in each bowl of soup.

Goodness shared from Stacey

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green gram tovve (split moong dal)

9th July 2015

precious evening twilight

“Every thought you produce, anything you say, any action you do, bears your signature.”

~Thich Nhat Hahn~

soothing split moong dal

Serves 3

Inspired by our teacher, Ganapati Aarya.

I have been making this a lot lately, sometimes as a soup or other times with rice and a simple palya. Drizzled with ghee, it is a complete soothing, easy to digest and cleansing meal. Brings strength, balance along with calmness and quietness to the body and mind. Helpful to the elderly and due to its lightness can be used during a period of sickness. Supports the yogic practice.

I like to add thinly sliced cabbage or chuchu and grated carrot just towards the end of cooking. If using whole moong dal instead of the split decrease the amount of dal to ½ cup and proceed with the recipe.

ingredients

¾ cup/125g moong dal split (split yellow lentils)

4 cups/1-litre water

1 tsp rock salt

1½ tsp jaggery/brown sugar

¼ cup/20g dried shredded coconut

1 heaped tsp finely chopped ginger

voggarane

1 Tbsp ghee

½ heaped tsp black mustard seeds

1 heaped tsp cumin seeds

⅛ tsp asafoetida powder (hingu)

1 medium red chilli

10 fresh/dried curry leaves

⅛ heaped tsp turmeric powder

juice of half a lemon or more to taste

¼ cup coriander leaves, finely chopped

to serve

vegetable palya

rice

preparation

1. In a medium saucepan, wash dal until the water runs clear, pour in water and bring to boil, then lower the heat to maintain a rapid simmer – simmer until creamy and the dal has broken down – approximately 30 minutes.

If using a pressure cooker, allow for three whistles before turning off the heat, then set aside for 20 minutes or until the pressure has subsided.

2. While waiting for the dal to cook, chop the chilli into three pieces and tear the curry leaves in half (this way everyone is guaranteed to consume a curry leaf and benefit from their medicinal properties).

3. Once the dal has softened, add salt, jaggery, coconut and ginger – simmer for 5 minutes more, then turn off heat, cover and set aside.

prepare the voggarane

4. In a small pan over medium heat, heat ghee, add mustard seeds; when the seeds turn grey and pop, turn down the heat and add cumin seeds, asafoetida powder, and chilli – fry until sizzling and fragrant.

5. Add the curry leaves and turmeric powder – fry for 30 seconds, swishing the pan around to allow for the spices to fry evenly, then pour the voggarane into the dal.

6. Stir in the lemon juice , add coriander – stir to combine. Check for seasoning, adding more salt or lemon if needed.

Goodness shared by Stacey

Recent Posts

soups

22nd September 2023

Early Autumn Zucchini and Bean Soup

15th May 2022

a soothing broth and vegetable palya from one dish

8th April 2021

moong dal with slivers of ginger

15th March 2021

vegetable barley soup

8th November 2019

tomato soup by Yasmin

28th October 2019

Donna’s simple mid-week soup

31st May 2016

spring miso with lemon

10th April 2016

simple spring asparagus soup

6th December 2015

carrot moong dal soup

9th July 2015

soothing split moong dal