Carrot Ginger Soup. Nutrition Facts

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1 Carrot Ginger Soup Serves: 16 Serving Size: ¾ cup (6 fl oz) Calories 54 kcal Fat 0g Saturated Fat 0g Carbohydrate 11g Fiber 1g Protein 1g Sodium 157mg v 2 ½ cups onions, roughly chopped (about 4-5 medium onions) v 1 tbsp fresh ginger, minced v 3 ½ tsp coriander, ground v 3 ½ tsp curry powder v ½ tsp nutmeg v 9 cups carrots, chopped (about medium carrots) v 11 cups low- sodium vegetable broth v 4 ½ tsp lime juice, fresh 1. Sauté the onions with ginger, carrots, and all of the spices until vegetables begin to soften. 2. Add the broth and lime juice; simmer 30 minutes or until the vegetables are tender. 3. Working in batches, purée in blender until smooth. 4. Add more broth if too thick. Nutrition Tip: Carrots are good source of carotenoids, which is converted to Vitamin A in your body. Vitamin A is essential for vision and immunity. Curry powder was invented in Madras to be exported to England. In India, spices are used individually. Each region of India has different traditional spice mixtures.

2 Red Lentil Hummus with Fresh Vegetable Sticks Serves: 12 Serving Size: 3 tbsp hummus, 1 cup vegetables Calories 74 kcal Fat 1g Saturated Fat 0g Carbohydrate 12g Fiber 5g Protein 4g Sodium 60mg v 1 cup dried red lentils v 2 medium garlic cloves, finely chopped v 1 ½ tbsp tahini v 3 tbsp olive oil v 1/3 cup freshly squeezed lemon juice v ¼ tsp kosher salt v ¼ teaspoon freshly ground black pepper For garnish: v Parsley, chopped fresh Fresh Veggie Sticks: v Celery, red bell pepper, cucumber or other fresh vegetables, cut into stick form 1. Heat 2 cups of water in a small saucepan over high heat until boiling. 2. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed (about 15 minutes). Turn off the heat, cover, and let the remaining water be absorbed. Cool to room temperature. 3. Place lentils, garlic, and tahini in the food processor and pulse until lentils are broken up (about 10 pulses). 4. Add oil, lemon juice, salt, and pepper while blending until mixture is even and smooth. 5. Sprinkle with parsley for garnish. 6. Serve with fresh vegetable sticks and enjoy. Nutrition Tips: Lentils ( dhals ) come in different colors (e.g., brown, green, red). Red lentils have a more sweet and nutty flavor. Red lentils tend to get mushy when cooked, which is perfect for making hummus and curry, and to thicken soups.

3 Channa Masala Curry Serves: 9 Serving Size: 3/4 cup Calories 202 kcal Fat 5g Saturated Fat 1g Carbohydrate 33g Fiber 8g Protein 8g Sodium 184mg Fresh Ingredients v 1 ½ tbsp cooking oil v 1 ½ cup diced onion v 2 tbsp minced ginger v 1 tbsp minced garlic v 2 average sized red potatoes, cut into 1- inch cubes v ½ tsp salt v 1 tsp turmeric powder v 1 tsp garam Masala v 1 ½ tsp coriander powder v ½ tsp ground cumin v ½ tsp cayenne pepper (adjust to taste) v 1 ½ tsp tamarind concentrate v 1 cup diced tomato v 4 cups Garbanzo beans, canned, drained and rinsed v ¼ cup coarsely chopped cilantro 1. Heat a pan on medium heat and add oil, onion, ginger, and garlic. 2. Cook covered for about 4-5 minutes or until the mix turns soft and starts to caramelize. Stir occasionally. 3. Add the potatoes and stir. Cook covered about 4-5 minutes, stirring occasionally. 4. Add the salt, spices, and tamarind concentrate and cook uncovered for 2 minutes, stirring frequently. Watch the mixture, being careful not to let it burn. 5. Add the tomatoes and continue cooking for 3-4 minutes, stirring occasionally. 6. Add the garbanzo beans and 3½ cups of water, or enough to submerge all the ingredients. 7. Bring the mixture to a boil, reduce heat to a simmer, and cook covered for 15 minutes. 8. After 15 minutes, add the chopped cilantro and simmer for 5 minutes uncovered, or until the potatoes are tender. 9. If the curry is too thin, use your stirring spoon to gently smash the beans and potato mixture approximately times to thicken the curry. The word curry simply means gravy or stew. Curries are made with different wet bases, using ingredients such as yogurt, coconut milk, legume puree, or stock.

4 Kale Quinoa Cakes Serves: 7 Serving Size: 1 patty (3 oz) Calories 171 kcal Fat 6g Saturated Fat 1.9g Carbohydrate 22g Fiber 2g Protein 8g Sodium 212mg Cholesterol 35mg v 2/3 cups quinoa, uncooked v 1 ¼ cups low- sodium vegetable broth v 3 whole eggs, beaten v ¼ cup parmesan cheese, grated v ¼ cup green onions, sliced thin v ¼ medium onion, chopped fine v 1 tsp garlic, minced v 1 tbsp olive oil v 2 cups kale, cleaned, finely chopped v 1/3 cup Japanese bread crumbs, ground fine v ¼ tsp black pepper 1. Combine the quinoa with low- sodium vegetable broth in a saucepan. Bring to a boil and cook until broth is absorbed. 2. Cool the quinoa. Then combine the quinoa with the eggs, cheese, and green onions. Set mixture aside. 3. In a sauté pan, sauté the onions and garlic in olive oil until tender. 4. Add the kale to the sauté for 1 minute until bright green. 5. Transfer to a bowl and cool. 6. Combine the quinoa and kale mixture. 7. Add the bread crumbs and black pepper and gently mix together. 8. Form ½ cup of mixture into patties. 9. Sear both sides until medium brown. Nutrition Tips: Quinoa provides complete protein by containing all essential amino acids, just like meat. If the quinoa you re using isn t pre- rinsed, make sure to rinse the dry quinoa to dissolve the natural bitter coating of saponin, and to wash away any other residue or particles.

5 Spinach Raita Serves: 8 Serving Size: 2 tbsp Calories 28 kcal Fat 0g Saturated Fat 0g Carbohydrate 5g Fiber 0g Protein 2g Sodium 39mg Cholesterol 1mg v 15 spinach leaves, well- washed v 1 cup yogurt, plain, fat- free v A pinch of pepper v 1/8 tsp cumin powder v seedless raisins, cut in half v A pinch of paprika 1. Boil the spinach with a pinch of salt for 3-4 minutes in water. Drain. 2. Whisk the yogurt. Season with pepper and cumin. 3. Add the spinach and raisins, cut into thin strips if liked. Whisk the yogurt mixture until ingredients are evenly distributed. 4. Garnish with paprika. 5. Dollop a spoonful of spinach raita on top of the curry. Cooking Tips: Other commonly used ingredients in place of spinach are cucumber, tomato, potato, boiled white pumpkin, and boiled baby eggplants. Yogurt (Raitas) is used as a souring and cooling agent to be eaten with the hot chile flavor and sweet onion flavor of curries.

6 Mango Mousse Serves: 7 Serving Size: ½ cup (4oz) Calories 165 kcal Fat 6g Saturated Fat 5g Carbohydrate 28g Fiber 2g Protein 1g Sodium 16mg v 2 large mangos, stones and skins removed and chopped (about 1lb) OR frozen mangoes v 1 tsp fresh lime juice v ¼ cup sugar v 1 egg white, whisked until stiff peaks form v 3 gelatin leaves OR 2 ½ tsp powder v 6 ounces of whipped topping For garnish: v 1-2 fresh mint leaves 1. Blend the mango to a puree in a food processor. Stir in the lime juice. Set aside. 2. Heat the sugar with ¼ cup of water in a saucepan over a medium heat for 2-3 minutes or until the mixture resembles syrup. Bring the mixture to a boil, and continue to boil for 4 to 5 minutes. 3. Gradually add the hot sugar to the whisked egg whites in a thin stream while whisking continuously until well combined. Set aside. 4. Place the gelatin leaves into a small pan and cover with cold water for 4-5 minutes. Drain and squeeze extra water, return to the pan. 5. Add 2 tablespoons of water to the gelatin leaves and heat over a medium heat until the leaves dissolve. Set aside to cool slightly, add the mango puree, and stir until well combined. 6. Fold 1/3 of the whipped cream into the mango mixture until well combined. Add the remaining whipped cream. Add the egg white mixture. Gently fold the mixture until well combined. 7. Spoon the mango mousse into individual serving cups and chill in the refrigerator for 2 hours. 8. Garnish with fresh mint leaves. Mangoes (Kairi) grow all over India in the summer. There are over 100 varieties of mangoes in India with different sizes, shapes, and colors. Caution: Raw egg whites are used for this recipe. Consuming raw eggs may increase your risk for foodborne illness. Purchase pasteurized eggs, if possible.