Hello, Privyet, Namaste to all the Spinach and Yoga readers!!
Big thanks to Nadya; I am introducing my first recipe for this website Ayurvedic Minestrone. This soup as the name goes is inspired by all the Italian Minestrone’s I have eaten! The one thing that pulls me into my kitchen every day is the excitement of trying out Ayurvedic principles on different global cuisines.
There is nothing like a warm soup on a cold winter day! Soup-making is simple and easy, all it needs is seasonal fresh veggies, your favorite kind of beans, right blend of spices, and last but not least a good aromatic vegetable stock (preferably homemade) which brings this dish together.
For the veggies, I have chosen an assortment of colors – baby spinach, yams, celery, red pepper, leeks, and carrots. These veggies are light on the stomach and easier to digest and blend perfectly well with Ayurvedic spices used.
Spices play an important role in any Ayurvedic cooking. In the modern world spices are said to make or mar the dish, which is totally true. But wisdom of Ayurveda takes it to a deeper level. Spices are not just meant to make the dish taste good, more importantly the right blend of spices eaten to your body constitution aids in proper digestion, assimilation, and elimination which in turn leads to a healthy robust life! J I would like to share with you one of my favorite quote – “A good digestion turneth all to health.” – George Herbert
Beans and legumes tend to increase vata and pacify pitta and kapha in our bodies. Ayurvedic spices – Cumin, Coriander, Black Pepper, Ginger used in this recipe helps to balance out the astringent nature of the chickpeas which aids in easier digestion.
Let’s get started to making this amazing Minestrone!! As you read along, you will know how easy this recipe is and tastes fantastic!
Ayurvedic Minestrone Recipe (makes for 1-2 people)
– 1 15oz can Chickpeas
– 1 cup chopped assorted Veggies (carrots, celery, yams, leeks, red pepper)
– 1 handful Baby Spinach
– Approx. ¼ – ½ cup Vegetable Stock (preferably homemade)
– 1- 2 tsp unrefined Sesame Oil
– Approx. 1 cup Water
– 2 tsp Cumin powder
– 1 tsp Coriander powder
– 1/4 tsp Anise Seed powder
– 1 tsp Turmeric powder
– 1 Bay Leaf
– 2 tsp Ginger-Garlic paste
– Crushed Black Pepper (as per taste)
– Salt to taste
Rinse and drain chickpeas with fresh water. In a stockpot, add the oil and let it warm up for a minute. Add the bay leaf and sauté the ginger-garlic paste for about 30 seconds. Now add all the spice powders mentioned above (except black pepper and salt) and sauté for few more minutes by slowing adding the vegetable stock. After you smell the appetizing aromas of the sautéed spices, add the veggies and drained chickpeas to the pot and keep stirring it well so that all the spices get introduced to the chickpeas and veggies. Now, add the water and simmer it for about 20 mins to a soup-like consistency. During the last 10 mins of simmering add the roughly chopped baby spinach to get it wilted nicely and not get overly mushy. Before switching the heat off, add the salt and freshly crushed black pepper to your taste.
Voila time to dig in!! J
I must tell you, two key things that make this soup YUMMYLICIOUS!! – First is the Cumin-Coriander-Anise spice blend and the second is the home-made vegetable stock. Making your own stock is super easy, all you have to do is take all the veggie peels, add water and keep it to boil for 20 mins! Home-made stock is deeply flavorful and believe me takes the dish to a whole new level! Here is the link on how to make your own home-made vegetable stock. Please try to make this; you will know what I mean J
Enjoy this Minestrone – Ayurvedic Style!! Buon appetito!
Akshata Sheelvant is the founder of an Ayurvedic Plant-Based website JeevaLifestyle. JeevaLifestyle is a journey towards a “mindful” lifestyle which incorporates ancient Ayurvedic wisdom with modern Western practicality. Living a healthy and balanced lifestyle to discover our inner Self = JeevaLifestyle!
Akshata enjoys bringing together the best of East and the best of West in her writings, presentations, and classes on how to live a healthy wholesome life. Her forte is crafting multi-cuisine vegan and raw dishes by perfectly blending them with seasonal and ‘dosha’ specific Ayurvedic herbs and spices.