Indian-Spiced Golden Split Pea & Winter Squash Soup

This hearty soup features high-fiber split peas, vitamin-rich squash, and garam masala, a sweet, aromatic blend of spices with the warm exotic flavors essential to Indian cooking. Enjoy with a green salad or sautéed greens and a crusty hunk of fresh whole-grain bread for an easy weeknight dinner.

If you want to make the soup ahead and reheat it, undercook the squash slightly so it won't be overcooked when the soup is reheated.

Yields: Serves 6-8

Ingredients:

• 2 tablespoons olive oil
• 1 large yellow onion, minced
• 2 large cloves garlic, minced
• 1 jalapeno chili, seeded and minced
• 1 tablespoon garam masala (Indian spice blend)
• 2 cups yellow split peas
• 8 cups low-sodium chicken or vegetable stock (or 4 cups canned low-sodium broth mixed with 4 cups water)
• 2 1/2 cups peeled orange-fleshed winter squash, such as butternut or kabocha, in 1/2-inch dice
• 1 can (14.5 oz) diced tomatoes
• 3 tablespoons chopped cilantro, or more to taste
• Kosher salt and freshly ground black pepper
• Fresh lemon
• Plain yogurt (optional)

Instructions:

1. Heat the olive oil in a large pot over moderate heat
    
2. Add the onion, garlic and chili and sauté until the onion is soft and beginning to color, about 10 minutes
    
3. Add the garam masala and cook, stirring, for a minute or two to toast it, then add the split peas and the stock
    
4. Bring to a simmer, cover partially and adjust the heat to maintain a simmer
    
5. Cook, stirring occasionally, until the split peas are just tender, about 45 minutes
    
6. Add the squash and the tomatoes with their juice
    
7. Simmer gently, partly covered, until the squash is tender, about 15 minutes
    
8. Season with salt and pepper
    
9. Top each serving with cilantro and a dollop of yogurt, and serve with a lemon wedge

Note: I prefer kabocha squash for its richer, sweeter flavor. I also like to mix a pinch or two of garam masala or ground cumin and coriander into the yogurt before serving.

Adapted from the San Francisco Chronicle

Sweet Potato “Fries” – Two Ways

Sweet potatoes are loaded with Vitamins A and C (calm inflammation, boost immunity) and are a good source of potassium (helps prevent heart disease and muscle cramps) and fiber (promotes healthy digestion). They also help regulate blood sugar. Eat with skin on for maximum nutrients.

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section since cold temperature negatively alters their taste.

Store in a cool, dark and well-ventilated place, where they will keep fresh for up to 10 days. Do not keep in the refrigerator.

Indian-Spiced Sweet Potato Fries

Ingredients:

• 2 (8 oz) sweet potatoes

• 1 tablespoon olive oil

• 1/2 teaspoon curry powder

• 1/4 teaspoon salt

• 1/4 teaspoon ground cumin

• 1/4 teaspoon ground cloves

• 1/8 teaspoon pepper

Instructions:

1. Preheat oven to 425°

2. Mix the spices together in a small bowl

3. Cut potatoes lengthwise into 1-inch wedges, or into 1/4” rounds

4. Toss potatoes with oil and spices in a large bowl

5. Spread in a single layer on a baking sheet or roasting pan (may need to use two pans)

6. Roast for 20 minutes, flip over and roast for about another 10-20 minutes until tender and slightly golden

Spicy Sweet Potatoes Fries

Ingredients:

• 1 teaspoon coriander seeds

• 1/2 teaspoon fennel seeds

• 1/2 teaspoon dried oregano

• 1/4 - 1/2 teaspoon dried red pepper flakes (depending upon how spicy you want them)

• 1 teaspoon kosher salt

• 2 pounds sweet potatoes

• 2 tablespoons extra-virgin olive oil

Instructions:

1. Preheat oven to 425°

2. Coarsely grind all the spices except the salt using a spice grinder or mortar and pestle

3. Stir in the salt

4. Cut potatoes lengthwise into 1-inch wedges, or into 1/4” rounds

5. Toss potatoes with oil and spices in a large bowl

6. Spread in a single layer on a baking sheet or roasting pan (may need to use two pans)

7. Roast for 20 minutes, flip over and roast for about another 15-20 minutes until tender and slightly golden

Dive in!

Sautéed Greens with Pine Nuts and Raisins

Sweet, savory, spicy and just a tad bitter, this dish is the perfect balance of flavors. Use whatever greens you would like (e.g., Swiss chard, kale, turnip greens, spinach, etc.)—just keep in mind that spinach and turnip greens lose a lot of volume when cooked so use a large amount. 

Experiment with different dried fruits (e.g., cranberries, currants, cherries) and nuts (e.g., walnuts, almonds, pecans—these can be toasted in a pan, in the oven, or tossed in raw).

Serves: 2  

Ingredients:

• 1-2 tablespoons raisins

• 1 large bunch of greens (about 1 pound)

• 2 tablespoons pine nuts

• 1 tablespoon extra-virgin olive oil

• 1-2 garlic cloves, minced or thinly sliced

• Few pinches crushed red pepper flakes (optional)

• Roughly 1/4-1/2 cup of water

• Pinch of sea salt and black pepper to taste

Instructions:

1. Soak the raisins in hot water for 10 minutes then drain
    

2. Rinse greens well; tear or cut leaves away from stems and discard stems; coarsely chop*
    

3. Heat a large sauté pan over medium-high heat
    

4. Add the pine nuts; toast, stirring frequently, until they’re fragrant and begin to brown (pay attention as they burn easily); remove from pan
    

5. Add the olive oil to the pan and swirl it around
    

6. Add the garlic and optional red pepper flakes and sauté for 30 seconds (be careful not to burn the garlic)
    

7. Add the greens a few bunches at a time, tossing with tongs to evenly coat with oil
    

8. Toss in pine nuts, raisins and salt
    

9. Add a splash of water if needed; toss to combine and let the liquid boil away; remove from heat once the liquid boils off and the greens are wilted (about 2-4 minutes)
    

10. Add salt and black pepper to taste 

*For kale, remove the tough, thick center stems.  For Swiss chard, chop the bottom stems and sauté for a few minutes before adding the leaves.