healthy Archives - the Masala Girl

Recipes Vegan

New Year, New Me and Lentil & Jasmine Rice Soup recipe

Happy New Year folks! Anyone else start the New Year of with a bang? It’s been hugely exciting here…
Twins (4yrs) were sick with this horrible cold/flu and with my resistance being down from lack of sleep, sadly I got it too. Essential oils to the rescue! I used a ton of doTerra On Guard spray to try to keep the germs at bay (thankfully my hubby managed not to get it), and also the diffuser has been a lifesaver at night to help us sleep. My girl twin will only use hankies on her nose (my mom indulges her and has gotten her several). Below is a photo of the On Guard spray, with her sweet little hankie:

I’ve only just begun to scratch the surface of how essential oils can work their magic on various illnesses…so much to learn, which brings me to my vision board for 2018.

Before I got sick I created my vision board for 2018. Anyone else make one? I’m hoping it will help keep me focused and on track during the year – with my creative brain it’s super easy for me to go off the intended path. Making a vision board is really fun! For starters just grab a bunch of magazines and start tearing out things that speak to you. I like to do a combination of both photos & words. These visuals are representative of how I want to feel, as well as things I want (or want to achieve). I also leave some small places “open” for things I may want to add during the year. Life is ever-evolving after all. Check out mine below:

Now on to the soup. This recipe is my mother-in-law’s and one of our favorites! Hearty and satisfying, just throw together a salad and you have a healthy quick meal.

Lentil & Jasmine Rice Soup
Ingredients
2 Tbls grapeseed oil (or vegetable broth for no oil)
1 large onion, finely chopped
1 cup red split lentils
1/2 cup Jasmine rice (I found mine at Trader Joe’s)
3 32 oz. packages of vegetable broth
1 teaspoon turmeric
Salt and black pepper to taste
Method
Pour lentils and rice into a strainer and rinse under cold water until the water runs clear. Set aside.
In a large pot over low heat, add oil or a splash of vegetable broth.
Add onions and cook until they are soft and translucent.
Add the lentils and rice, and immediately add the vegetable broth. Stir, scraping the bottom of the pot with a wooden spoon to remove any lentils or rice that may have gotten stuck.
Add turmeric, salt, and black pepper. Stir.
Turn heat up to medium, until soup starts to bubble.
Stir, and reduce heat to low.
Cook over low heat, stirring occasionally for roughly 45 minutes to 1 hour until lentils are very soft and have lost their round shape. Serve and enjoy!

Have a fantastic week, and eat your greens!
Peas & Love,
Sadhna

Salads Vegan Vegetarian

Meatless Monday – Fall Salad with Orange-Maple dressing

Happy Fall y’all! This salad is making it’s way to our table at least once a week. The addition of maple syrup to the orange dressing gives it a wonderful sweetness, richness, and depth. The salad is fresh and crisp and makes good use of what’s in season at this time of year. Enjoy!

Ingredients

For the dressing:
2 tablespoons Extra virgin olive oil
1 tablespoon of vinegar (apple cider or Trader Joe’s Gourmet Orange Muscat Champagne Vinegar)
2 heaped tablespoons of frozen orange juice concentrate
2 tablespoons maple syrup
Squirt of yellow mustard
Dash of garlic powder, or one small clove of fresh garlic pushed through a garlic press
Salt and pepper to taste
For the salad:
3 cups Sweet lettuce (loosely packed), tough stems removed and leaves roughly chopped
**sweet lettuce is similar to romaine
3 Rainbow carrots, peeled into strips (using a vegetable peeler)
1 cup mixed cherry tomatoes, halved
One bell pepper (red, yellow, or orange), finely chopped
2 Persian cucumbers, finely chopped
1/4 to 1/2 cup of candied Pecans, roughly chopped into small pieces

Instructions

Place ingredients for salad dressing into a mason jar fitted with a lid. Shake vigorously and set aside.
Toss lettuce and carrots together in a large bowl.
Add tomatoes, bell pepper, and cucumbers to the lettuce salad mixture.
Sprinkle pecans on top.
Give dressing another shake and pour desired amount of dressing over salad.
Toss and serve.

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Vegan Vegetarian

Chocolate/Peanut Butter Monster Smoothie

This is by far one of my favorite post workout smoothies. It’s also fantastic when I am craving sweets! You can’t even taste the spinach, so be sure to add it! 🙂 I put one cup of packed frozen spinach leaves, but you can always increase the amount. I think when you are first trying out these “healthier” smoothies with hidden greens, it’s good to start out with a cup of the greens, and then increase the amount as your palate changes. I buy the bags of pre-washed spinach leaves and then I put them in freezer bags and freeze to use them in smoothies. Enjoy!

Ingredients:
1 cup cashew or almond milk
1 cup packed frozen spinach leaves (I buy them and freeze them myself)
4 dates (pits removed)
2 very ripe frozen bananas
2 tablespoons natural creamy peanut butter
2 tablespoons extra dark unsweetened cocoa powder (if you don’t have extra dark you may need to increase the cocoa powder to make it more chocolaty)
2 tablespoons hemp seeds

Instructions

Place all ingredients in a blender and puree until smooth and creamy.
Enjoy!

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Indian Vegan Vegetarian

Meatless Monday – Saag Dal (Spinach Lentils)

Have you ever smashed an entire peanut butter sized jar of turmeric on the floor? Good times let me tell you! My kitchen floor is so clean right now, you could eat off it. But, I digress…I’m always looking to sneak greens into my food, and this is definitely a tasty way to do it. My Noni (grandmother) used to make this, and I tried to do her justice here. 🙂 The moong dal is delicate, light, protein rich and infused with the flavors of ginger, garlic and earthy cumin – a perfect way to transform otherwise boring cooked spinach. Very simple to prepare, and tastes great on it’s own, or served with rice or flatbread. If you prefer a thinner consistency to your dal, add more boiling water. Enjoy!

Ingredients

1 cup moong dal (split moong beans without husk) – rinsed and drained (remove any stones)
6 cups of water
1⁄2 cup onions
1⁄2 cup tomatoes, finely chopped
11⁄2 teaspoons garlic, finely chopped
1⁄2 tablespoon heaped fresh ginger, grated with a microplane
1⁄2 teaspoon turmeric
11⁄2 teaspoons Himalayan pink salt (or salt to taste)
1 cup frozen spinach
2 cups boiling water
4 tablespoons butter, ghee or coconut oil
1⁄2 teaspoon cumin seeds
1 red dried chili (deseeded)
1⁄2 cup chopped onions
1 teaspoon cumin powder
1⁄2 cup tomatoes, finely chopped

Instructions

Rinse dal in colander until water runs clear about a minute or so.
Bring six cups of water to a boil in saucepan.
Add the rinsed dal, onions, tomatoes, garlic, ginger, turmeric, and salt.
Cook uncovered over low heat for 45 minutes, stirring occasionally.
Add frozen spinach and two cups of boiling water, stir.
Cook for 15 minutes, stirring occasionally.
Remove from heat.
In a skillet heat butter, ghee or coconut oil.
Add cumin seeds, stir cook for for 1 minute or until cumin is light brown.
Add red chili, stir.
Add onions, stir.
Cook until onions are reddish brown.
Add cumin powder, stir.
Add tomatoes. Stir frequently and cook until tomatoes are soft, and onion mixture begins to separate from the butter (ghee or coconut oil).
Add onion mixture to dal, stir until combined and serve.

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Indian Vegan Vegetarian

Meatless Monday – Curried Broccoli

Broccoli is one of my favorite vegetables, and not only because of it’s great health benefits. Although I have eaten plenty of Indian vegetable dishes in my day, sadly broccoli has never been one of them. I decided to change that today by creating a curried broccoli. This dish takes what can at times be blah broccoli (you know the typical overcooked bland type) and gives it deep, earthy exotic notes from the spices, along with some complexity and freshness from the fire roasted tomatoes and added crunch from the cashews. Enjoy!

Ingredients
1⁄4 teaspoon turmeric
1⁄2 teaspoon cumin powder
1⁄2 teaspoon Garam Masala
2 tablespoons water
4 tablespoons coconut oil, melted
1⁄2 dried red chili, or dash of cayenne pepper
1⁄2 teaspoon cumin seeds
2 cups onions, finely chopped
1 tablespoon ginger, finely chopped or grated with a microplane
1 teaspoon garlic, finely chopped – or put through a garlic press
1⁄2 cup fire roasted diced tomatoes
1 cup boiling water
4 heaped cups broccoli
1 teaspoon pink salt, or salt to taste
1⁄4 cup roasted and salted cashew nuts, chopped into pieces

Instructions
1. Place turmeric, cumin powder, and garam masala in a small bowl. Add 2 tablespoons water, and stir to form a paste. Set aside.
2. In a large skillet heat oil over medium heat.
3. Add chili.
4. Add cumin seeds.
5. When cumin seeds start to pop (roughly 30 seconds) add onions.
6. Saute onions until translucent and slightly golden, stirring occasionally.
7. Add ginger and garlic, stir.
8. Continue cooking onion mixture, stirring frequently until onions are reddish brown.
9. Add spice paste, stir.
10. Cook onion/spice mixture for one minute.
11. Add tomatoes, stir. Cook for 3 minutes.
12. Add 1 cup of boiling water, stir.
13. Add broccoli, stir to combine.
14. Sprinkle in salt.
15. Add cashew nuts, stir.
16. Cover and cook until broccoli is tender, stirring occasionally.
17. Serve and enjoy!

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Indian Vegan Vegetarian

Meatless Monday – Green Beans & Baby Potatoes with Indian Spices

I’ve got fresh green beans and hearty baby potatoes kissed with Indian spices for you. Pairs well with lentils, or served on it’s own. Enjoy!

Ingredients
2 Tablespoons coconut oil
1⁄2 tablespoon cumin seeds
1⁄4 teaspoon turmeric
1⁄4 teaspoon cumin powder
1 teaspoon coriander
1⁄2 teaspoon garam masala
Dash of cayenne pepper
1 lb green beans, ends trimmed and cut into roughly 1 inch pieces.
1 cup Dutch yellow baby potatoes, cut into bite sized pieces – skin on
Salt to taste
Unsweetened shredded coconut (for garnish)

Instructions
1. In a large skillet over medium heat, heat coconut oil.
2. Add cumin seeds, and cook for about a minute stirring frequently. (Do not burn)
3. Add turmeric, cumin powder, coriander, garam masala, and cayenne pepper, stir.
4. Add beans, stir.
5. Add potatoes, stir to combine.
6. Add salt to taste.
7. Reduce heat to medium-low, and cover. Stir occasionally.
8. Cook until potatoes are just fork tender, roughly 15 minutes.
9. Remove from heat.
10. Garnish with shredded coconut.
11. Enjoy!

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Indian Vegan Vegetarian

Meatless Monday – Cauliflower Indian Style

Ingredients
4 tablespoons virgin coconut oil, melted
1⁄4 teaspoon mustard seeds
1⁄4 teaspoon cumin seeds
1 cup onions, finely chopped
1⁄2 tablespoon ginger, grated with a microplane
1⁄2 teaspoon turmeric
1⁄2 teaspoon cumin powder
3 heaping cups of cauliflower, chopped into bite size pieces (12oz bag)
Salt to taste
1 cup tomatoes, finely chopped
1⁄4 cup chopped cilantro

Instructions
1. In a large skillet heat oil over medium heat.
2. Add mustard and cumin seeds.
3. When seeds start to pop, add onions and ginger, stir.
4. Sauté until onions are golden brown, stirring frequently. (Ginger will stick to bottom of pan, so scrape and stir with wooden spoon.)
5. Add turmeric and cumin powder, stir.
6. Add cauliflower and salt, stir until cauliflower is coated with spices.
7. Stir in tomatoes.
8. Add cilantro and stir.
9. Cover and simmer 7 to 10 minutes, or until cauliflower is tender.
10. Remove cover and serve immediately. ( Or continue to cook an additional minute or so to reduce liquid from tomatoes, if desired.)
11. Enjoy!

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Indian Vegan Vegetarian

Meatless Monday – Butternut Squash (with Indian spices)

I LOVE fall vegetables and flavors. The first time my mom made this dish I thought I’d died and gone to heaven. I’ve had ravioli, lasagna, salad, etc with Butternut Squash – but nothing with a taste of India before. The sweetness of the squash and the exotic spices really compliment each other, and make for a delicious combination. This recipe is pretty quick and easy thanks to the packaged pre-cut Butternut Squash. Not too many ingredients and a fairly quick cook time means I can make this on a week night when there isn’t much time. I bought all the ingredients except for the spices from Trader Joes. The fire roasted tomatoes at Trader Joes have some chilies in them, which gives this dish an extra kick (it’s great with regular fire roasted tomatoes as well). Enjoy!

Ingredients
3 tablespoons ghee or mild flavored oil of your choice
1⁄2 teaspoon mustard seeds
6 to 8 curry leaves (fresh or frozen)
Two 12 oz. packages Butternut Squash (cut into bite size chunks)
1⁄4 heaped teaspoon Turmeric
Dash Cayenne pepper
1⁄2 cup fire roasted tomatoes
Salt to taste (I used 1 teaspoon pink Himalayan salt)
1⁄2 cup chopped cilantro
1⁄3 cup Marcona Almonds with Rosemary (available at Trader Joes) or Roasted and Salted peanuts

Instructions
1. Heat ghee or oil in large skillet over medium heat.
2. Add mustard seeds.
3. When mustard seeds start to pop add curry leaves, stir.
4. Add the Butternut Squash, stir.
5. After 2 minutes add turmeric, cayenne pepper, and salt.
6. Saute until a few pieces of squash are golden brown (about 7 to 8 minutes).
7. Add tomatoes, stir and cover skillet.
8. Reduce heat to low, and cook (stirring occasionally) for 15 minutes.
9. Add cilantro and nuts, cover and cook until squash is tender.
10. Serve immediately. Enjoy!

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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Vegan Vegetarian

Meatless Monday – Humus

I’m married to an Israeli, so we always have hummus in the fridge. 🙂 I love to make homemade, since the ones at the store can be full of preservatives and such. This recipe is super easy. It’s perfect for a light dinner with fresh veggies on the side for dipping. Hummus can also be used as a sandwich spread, on a pizza crust (instead of tomato sauce) with veggies, served on top of grilled portobello mushrooms, used in place of mayo in deviled eggs, a bed for sauteed mushrooms, and you can also make salad dressing with it. Enjoy!

Ingredients
15 ounce can organic garbanzo/chickpeas
1⁄4 cup freshly squeezed lemon juice
2 heaping tablespoons organic Tahini (sesame seed paste)
1 small clove garlic (skin removed)
3 tablespoons Extra Virgin Olive Oil (plus extra for garnish)
1⁄2 tsp Himalayan Pink Salt
Sweet Paprika for garnish

Instructions
1. Drain and rinse garbanzo beans in colander under cold water. Set aside. (make sure all water has drained completely)
2. In a food processor blend all ingredients except paprika.
3. Process for 3 minutes.
4. Scrape sides of bowl with spatula.
5. Process for an additional 3 to 5 minutes.
6. At this point check for smoothness. If it’s still a bit grainy continue to process until smooth.
7. Remove from food processor.
8. Place in bowl, and top with a splash of olive oil and a pinch of Paprika.
13. Serve with pita, pita chips, cucumbers, red peppers – or fresh veggies of your choice.

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

Salads Vegetarian

Meatless Monday – Carrot Salad

My friend Gali brought this salad over for a pot luck, and thankfully she shared her recipe. This salad has that perfect combination of savory & sweet. The carrots relax a bit in the marinade, but maintain their crispness, and the pecans add a sweet crunch. Great for a holiday side dish as well. Enjoy!

Ingredients
2 (10 oz) packages of shredded carrots
8 flat teaspoons yellow mustard
1⁄3 cup white wine vinegar or white balsamic vinegar
1⁄3 cup mild flavored extra virgin olive oil
1⁄4 heaping cup honey
1 small clove garlic, finely chopped or put through a garlic press
Pinch of brown sugar
Salt and pepper to taste
1 5oz bag candied Pecans, roughly chopped into small pieces

Instructions
1. Dressing: Whisk together: yellow mustard, white wine vinegar, oil, honey, garlic, brown sugar, salt and pepper. Set aside.
2. Place shredded carrots into a large bowl.
3. Pour dressing over carrots and stir well.
4. Cover and refrigerate for 2 hours.
5. Remove and stir carrots from the bottom up.
6. Cover and refrigerate an additional 2 hours. (You can also refrigerate overnight)
7. Remove from fridge.
8. Drain excess dressing from the carrots in a colander if desired.
9. Add candied pecans (I get mine from Trader Joes), and stir to combine.
10. Serve immediately.

**Check out some of the items I used here by clicking on the Amazon link below. This link is an affiliate link, your purchase costs will be the same but The Masala Girl will automatically receive a small commission, thanks for your support. 🙂

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