What Are You Hungry For? (30 page)

If you’re pressed for time, try to resist the option of fast food, though. These recipes allow you to change the trend in your diet, so that you develop your own repertoire of simple, wholesome dishes, even using a frozen vegetable or two. Another note from our cooks: When buying soy products, such as tofu or soymilk, as well as corn and corn-based products, always make sure that they haven’t been genetically modified. Look for the seal from the Non-GMO Project, a nonprofit organization that offers third-party verification and labeling.

In my own life, which is filled with travel to destinations where the local eating scene is unknown, I have learned to enjoy the challenge of finding the freshest food, and usually the simplest. I have one full meal a day. A bowl of soup is enough in the evening. But it’s a highlight when I’m able to settle in and eat at the Chopra Center. I come away inspired by how good it feels to combine taste, nature’s abundance, and the kind of well-being that promises to sustain mind and body for a lifetime.

Serves 1

Drain the almonds and discard the water. Place almonds in a blender, add the other ingredients, and blend until smooth. Take as a morning protein supplement and digestive aid.

Prepared with fresh vegetables, fragrant herbs, and tofu, this recipe is delicious and satisfying at any time of day. To make a breakfast burrito to go, add a little cheese and salsa to the tofu mixture and wrap inside a warm whole-grain tortilla.

Serves 4

Place the crumbled tofu into a bowl and set aside. Heat a large sauté pan over medium heat and add the olive oil, leeks, liquid aminos, pepper, cumin, curry powder, coriander, dill, and nutmeg. Sauté for 2 minutes.

Add the tomatoes, zucchini, and spinach and continue to sauté until the vegetables begin to soften, about 5 minutes. Add some vegetable stock if the mixture becomes dry. Add the crumbled tofu and stir until well combined. Continue to sauté until the tofu is heated through. Garnish with the chopped cilantro.

Makes 8 to 10 rolls

*Note:
If jicama isn’t available in your area, you can substitute crunchy Asian pears, crisp apples, water chestnuts, white turnips, or radishes.

Separate 8 to 10 of the largest lettuce leaves. Shred or thinly slice the rest of the lettuce. Combine the shredded lettuce with the carrot,
jicama, cucumber, zucchini, and sprouts in a bowl. Add the fresh herbs and toss with ½ cup dressing (see the recipe that follows).

Bring a few cups of water to a boil in a saucepan. Quickly wilt the lettuce leaves by dipping them into the water for 10 to 15 seconds. Place the leaves in ice water for a minute, then remove and pat dry. Lay out the leaves on a paper towel on a flat surface. Divide the vegetables between all of the leaves. Roll them into small rolls, about 1 inch wide and 3 inches long. Display on a bed of shredded red cabbage (if using) and serve with dipping sauce and extra dressing (see the recipes that follow).

Dressing

Combine the ingredients and stir.

Serves 4

Purée the ingredients in a blender until smooth. You may add a little orange juice or apple juice if you want to dilute the mixture.

Serves 4 to 6

Drain and rinse the garbanzos and place in a soup pot. Add enough water to cover the beans by 2 inches. Bring to a boil, add the bay leaves, and then reduce the heat to a low rolling boil. Cook the beans until they are tender, 40 to 50 minutes. Drain the beans and set aside.

Heat the olive oil in a soup pot. Add the leeks, herb mix, black pepper, dill, and liquid aminos. Sauté for 3 to 4 minutes. Add the bell pepper and the zucchini. Sauté for another 5 minutes. Add the tomato and continue to sauté for another 3 to 4 minutes. Add the garbanzos and simmer for another 5 minutes, stirring frequently. Add the tomato juice and the vegetable stock. Bring to a boil. Reduce the heat. Slice the basil leaves thinly, add to the soup, and simmer for another 4 to 5 minutes. Remove the bay leaves before serving.

Although barley soup is traditionally made with beef, in this delicious recipe, vegetables and lentils create a rich flavor and texture without the additional fat. This is also a low-sugar recipe that is suitable for those with diabetes. Don’t let the long list of ingredients intimidate you—most of the ingredients are spices that blend to create a fragrant, tasty soup.

Serves 4

Heat the olive oil in a soup pot over medium-high heat. Add the mustard seeds and allow them to pop briefly in the hot oil. Add the red pepper flakes, black pepper, leeks, celery, and liquid aminos. Then add the lentils.

Sauté until the leeks are translucent, 2 to 3 minutes. Add the barley and stir until well combined. Add the cumin, coriander, and allspice and continue to sauté for another 2 to 3 minutes, or until the barley browns slightly. Stir frequently. Add the carrot, potato, and marjoram. Simmer for another 3 minutes. Add some vegetable stock if the mixture gets dry.

When well browned, add 4 cups vegetable stock and the bay leaves. Bring to a boil, then reduce the heat and simmer until the carrot and potato are cooked and the barley is soft. Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid. Remove the bay leaves before serving.

Garnish with fresh chopped parsley.

Made with heating spices, fresh vegetables, crunchy tortilla strips, and a full-bodied broth, the Chopra Center’s rendition of this classic recipe will warm you from the inside out.

Serves 4

In a soup pot, heat 1 teaspoon of the olive oil and add the leeks. Add the liquid aminos, black pepper, red pepper flakes, chili powder, cumin, coriander, and marjoram. Sauté for 1 minute. Next, add the carrot and bell pepper. Sauté for 2 minutes and then add ½ cup of
the vegetable stock. Continue to simmer for 4 to 5 minutes. Add the corn, roasted bell pepper, and the rest of the vegetable stock. Allow the soup to simmer until the carrot is almost soft.

In a small sauté pan, heat the remaining 1 teaspoon olive oil and add the tortilla strips. Quickly stir-fry the tortilla strips until they become crisp. Remove from the heat and stir the tortilla strips into the soup along with the cilantro. Divide the avocado among individual bowls. Ladle the soup over the avocado and garnish with the cilantro sprigs. Serve right away.

Serves 4

Heat the olive oil in a large soup pot. Pop the mustard seeds in the heated oil, then add the following ingredients in order, allowing 2 minutes between each to sauté: leeks, celery, ½ cup of the vegetable stock, liquid aminos, and cayenne pepper. Add the carrot, potato, bell peppers, tomato, turmeric, coriander, cumin, salt, black pepper, and the remaining 4 cups vegetable stock and sauté briefly. Simmer for 20 minutes. Add the coconut milk and lemon juice before serving. Garnish the bowls of soup with the cilantro and coconut.

This recipe takes advantage of the sweet potato’s naturally sweet flavor and enhances it with the refreshing taste of ginger and other herbs. Sweet potatoes are extremely nutritious, with high levels of iron, calcium, complex carbohydrates, and vitamins A, C, and B
₆
.

Serves 4

Heat the olive oil in a soup pot over medium-high heat. Add the red pepper flakes, leeks, ginger, and liquid aminos. Sauté for 2 to 3 minutes. Add the sweet potatoes and sauté until they are well coated and begin to brown slightly. Add the coriander and garam masala. Sauté another 2 minutes, stirring frequently. Add the vegetable stock to cover the sweet potatoes and bring to a boil. Reduce the heat and simmer until the sweet potatoes are tender to the fork, testing after 5 minutes. Blend with a hand blender or food processor until the mixture has a smooth consistency, adding more stock as necessary. Reheat before serving and garnish with the cilantro.

Serves 4 to 6

Preheat the oven to 350°F.