"Reinventing Indulgence" One meal at a time!

Archive for the ‘Legumes’ Category

Sprouted Chick Pea – Red Pepper Hummus

Vegans and hummus go hand in hand. More frequently than not, it’s our saviour. Well.. mine anyway. It’s like a safe food. Non-vegans generally adore it and so will offer it as a snack at parties. Many restaurants will carry it, especially the Mediterranean ones and for sure.. a falalfa place is always nearby. In New york at least!

HummuIMG_4799s goes well with breads, crackers, crisps as well as carrots, celery, peppers and other raw vegetables. I’m starting to see snack pack sizes of hummus in the grocery stores- that’s a positive move for kids and people on the go.

On the flip side, it’s actually really easy to make it yourself. I have blogged hummus many times;  I even thought I specifically blogged “sprouted chick pea hummus” but I guess I didn’t. I’m gearing up to go raw vegan (join me) for a little while, since the weather is finally breaking into consectutive days of sunshine and warmth here in New York.

Raw vegan for me- means it’s time to get sprouting. I starting to soak a few things the other day and Instagramed it. Someone asked me to post the outcomes so here goes one of them:

Recipe and how to make:
Sprouted Chick Pea – Red Pepper Hummus:

  • I soak the chick peas overnight and then dIMG_4794rain and rinse them.IMG_4792
  • Let them sit until you see the sprouts coming out. Usually within one or two days (even three). It’s good to rinse them and move them around to shake the water off.
  • Now I have a live food full of enzymes.
    I like this quote from Brenda Davis:
    “We can live about 3 weeks without food and 3 days without water, but we would likely survive only about 3 minutes without enzymes.”
  • I toss a little over one cup of the sprouted chick peas into the food processor
  • I put in my tahini and extra virgin olive oil; at least two big tablespoons of both. Taste test as you go!
  • Crush some garlic and let it sit for a few minutes, then add it in
  • Add freshly squeezed lemon; i used a few cut wedges
  • Hot sauce; the title should really be Sprouted Chick Pea – Red Pepper Hummus; the Spicy Version!
  • Organic red pepper cut into pieces and then added to food processor
  • Sea salt

So delicious!


Dahl-icious: Indian Moong Bean Vegan Dahl



1st attempt using Goya green lentils


2nd attempt using “split pea” looking Indian lentils

“Vindaloo and extra spicy please”. Those were my words as we would call up to our neighbors who owned an Indian restaurant by our summer house. They spoiled us and made whatever we wanted.. to order! I was always a fan of the spices and dipping sauces. The rest was a delicious mystery to me. Now that I am vegan though, I have more interest in learning tips of the cuisine as I try to meet my daily and weekly goals for beans, peas and lentils. Now that I mention it.. that is exactly what I ended up experimenting with as I learned to prepare Dahl. Still I would like to know.. which is it? Beans, peas or lentils? 

Beyond excited, I had the pleasure of watching some authentic Dahl being prepared by my girlfriend’s Mom. I watched, I ate, and I of course then later preceded to cook and blog it myself via FaceTime. I’m not quite sure which of my three attempts worked. They were all different and all kinda Dahlicious! My girlfriend’s Mom made everything look so easy. Not with me, it’s more of an ordeal and experimentation.

First things first.. what lentil am I using? This was a fun topic because I think I kept getting it wrong although I certainly didn’t mind eating each creation. My mentor here is from Singapore although her heritage goes back to Punjab. I’d say the style of cooking therefore has many influences. First she told me it’s the small round green lentil. That was the first mission and perhaps mistake on 2014-04-14 20.47.03

my part although there is no such thing in the process of learning. I found what appeared to be spanish green lentils (Goya)- small and round not the flat kind. It looked similar to me and I really did a great job with the first attempt. I knew it wasn’t the lentil she used though. Next up, I found a package of light colored lentils labeled Indian dalh from a small Indian shop in Woodstock. These looked a bit similar to split peas and in the end, although this batch came our quite flavorful, it did taste like split peas and actually looked like rice. I forgot to smash it up- my bad! Now determined because my 2014-04-14 21.06.18girlfriend keeps saying I didn’t have the right lentil- I head over to Patel Brothers in Flushing, NY and bought up a whole bunch of goodies. Among them, were the biggest bag of Moong beans I could find and they had three different sizes. That’s the one! She kept saying Mung bean but it’s not the same as the Chinese Mung bean (but close enough). I was so limited in my bean thinking prior to this learning experience but now I am happy to see so many varieties. Now when people ask me what I eat, I can go on and on!2014-04-14 21.23.032014-04-14 21.29.03IMG_1122

2014-04-14 22.01.18

Homemade hot chili sauce


Moral of the story:
(1) get the bean right!
(2) indulge in the spices
(3) don’t forget the chilies
(4) chop finely
(5) smush!
(6) butter is not vegan!

Let’s do this:

By the way, I bought a roti maker. Well, it’s a cute pan to lightly warm up the roti also called chipati. I am a dipper so that’s the best part! I love my roti warmer! I am going to use it soon to make injera too, which is Ethiopian flatbread made from teff flour. That was my buy of the day. It’s the little things in life that make me happy. The roti was unbelievably delicious and it wasn’t even from scratch but I promise to learn that part on my next visit.


The lentil part
2 cups of lentils
(Moong beans)
8 cups of water (4:1 ratio); I use more like a 6:1 water ratio to bean so that when I combine the beans and sauce there is still a little liquid to allow for a longer sauté and blend of the flavors together
Sea salt and a few dashes of spices
Let boil and simmer for about 45 minutes
Start smushing up the beans as it’s 3/4 finished cooking

I’m Italian so I call it sauce although I’m sure there is another name for this. In a separate pan, sauté the following:
coconut oil
(I chop all these finely or use a food processor)
After 10 minutes or so, I add some water and 2 IMG_1126large tablespoons of tomato sauce. I tend to use even more sometimes.
Spices- sea salt, pepper, cumin, turmeric, garam masala  & coriander as desired

Add the sauce part to the lentils when they are almost finished absorbing all of the water. Let that simmer together so that the flavors can blend. Here is where I add the vegan butter but it’s not totally necessary.

Put a drop of coconut oil or vegan butter on the pan and let the roti get warm and light toasted on both sides. Be careful – it gets hot!


3rd attempt “moong bean” and best so far!

Homemade hot chili sauce
My girlfriend’s Mom is also big on chilies and always keeps a jar of hot chili sauce in the refrigerator. I have incorporated this as well although I use different chilies each time based on what’s available. Today was medium green chilies- whoa hot! I filled my mini food processor with the chilies, garlic, olive oil, juice from 2 lemons and a pinch of sugar.

Lentils and beans are a hearty and healthy vegetarian/ vegan protein- enjoy! I have learned that there are many ways to prepare Dahl so have fun with it!

Chick Pea Spread

What started off as a mission to incorporate more legumes into my vegan life ended up as a love fest for chick peas. I have a new focus and desire to build a chick pea recipe base. I am already a huge fan of hummus declaring many “best hummuses” in my travels. Not to mention, I myself make some kick ass hummus too – both from cooked chick peas and raw sprouted ones. Additionally, I always take the opportunity to add chick peas to my salads and soups. My goal though, is to have chick peas (and legumes in general) more regularly – like 1/2 to 1 cup daily. This could be peas, beans, lentils and so on. As a healthy vegan, I have to really be on my game when it comes to these legumes. Each meal doesn’t have to be broken out into the exact amino acids necessary but over the course of a day or two, most of my nutritional needs should be met (aka protein, fiber and minerals etc.)  Legumes should be a staple for me, not necessarily tofu and tempeh which are  more easily adapted into my meals, and most certainly not GMO soy fake foods which are widely hitting the marketplace – even the healthy ones. Yes, I need to compile a nice big list of easy on-the-go recipes. Please feel free to share yours!

Today, I was in the mood for a chick pea salad– not the ones I have made before with mixed beans but more like a mock chicken salad. Rarely do I eat one of those dishes like unchicken salad, tofu salad etc. but  today, I was in the mood. I used to make excellent tuna salad back in the day with mayo, tomato, celery,  carrot and spices. That’s the texture I wanted. I may have even blogged it before.  Something came over me though and it was probably laziness to look it up or just the feeling that I needed my food processor at that moment to come to my rescue. Next thing I know, all the ingredients were in there including some kale. The end result was no longer ‘that yearned for’ chick pea salad but more of a chick pea high energy spread. I’m not complaining at all. I threw that down on some rye crisps with some homemade fermented red sauerkraut and I was go to go!

Chick peas 1 can

Vegenaise 2 tablespoons
Hot pepper red flakes
Sea salt

The beauty of the chick pea.

  • Fiber is about 14 to 16 grams per cup.  Many say that the goal or recommended daily allowance is between 25-28grams. From my experience, I believe the goal should be higher like 35-40 grams- more along the thinking of Dr. Weil.
  • This fiber is high quality fiber
  • Chick pea fiber helps lower LDL, total cholesterol and triglycerides
  • There is more stable blood sugar regulation
  • The plentiful  insoluble fiber part is beneficial to the large intestines/ colon. This is very important for colon health.
  • High in antioxidants and minerals
  • One cup provides 29% RDA for protein and 26% for iron per cup
  • Eating healthy legumes like chick peas helps substantially to curb hunger

* There are two popular types of chick peas/ garbanzo beans world wide.  Desi and Kabuli as you can see in this photo. Visit their page to read more about the differences and where they are from. http://www.makehummusnotwar.com/history_5.htmlImage

*The next chick pea recipe I will make is this one with avocado but of course with a vegan cheese: http://www.twopeasandtheirpod.com/chickpea-avocado-feta-salad/

Mateljan, G. The World’s Healthiest Foods. GMF Publishing. Seattle, WA.

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provide

Vegan day 329: Soy chicken with sprouted chick peas

Funny how I am pretty much a city girl at heart, yet I hear about NYC vegan things from far away and unexpected sources. This time it was my Dad’s wife who lives in Westchester, NY. Ok.. it’s not that far but I’m surprised that I don’t know these things. She sent me an article about MAY WAH market in Chinatown and how they sell all kinds of frozen vegan imitation foods. Interestingly enough, I often wondered where NYC restaurants bought their soy.. in bulk. Now I know at least one place! So off I go to experiment now. I recently wrote an in-depth blog post about the pros and cons of soy. This kind of soy is one I try to limit– the good thing here is that it is GMO FREE. 
Instagram/ Vitamingee
Before I get into my recipe, I will say that I am grateful to be an OUT, LOUD and PROUD vegan lol. Sometimes I think I am too much.. ok don’t agree too quickly now! The best part though is that THAT IS HOW I LEARN THINGS! People think of me when they hear of something new and vegan. THEY share it with me and that’s how I become more informed. SO THANKS BONNIE… and all those who think of me and forward me information on my Facebook page and other outlets. I really appreciate it!
OK back to the soy. I have an upcoming holiday party at work so I want to make a few different dishes. One will be straight up vegan- no imitations. For the other one though, I want to make something that can compete head on with a traditional meat dish. I am gearing up to make a vegan arroz con pollo or a vegan bobo de camarao. Both of these are holiday party dishes that I have made in the past. I went to MAY WAH to buy all different types of soy to see what would compete the best. Why do I keep saying compete? lol This is a holiday party.. not a competition.. but of course, I get carried away!
This was just a test run experimenting with two soy chickens: Gong Bao and Ginger Chicken. I felt guilty that I was playing with soy so I added a healthy twist. I soaked some chick peas the night before and then sprouted them. They were raw and crunchy.. and very healthy! Here is the recipe:
Soy chicken with sprouted chick peas and brown rice
First soak the hard version chick peas overnight in water. These will expand so leave extra water in the sprouting jar. The next day drain and rinse the chick peas and leave them at room temperature to sprout. They sprout beautifully and are a perfect food right there in their raw state! 
I made perfect brown rice using a 1:2 ratio rice to water. I added a little olive oil and sea salt and then let the rice cook on a low flame and covered. 
Next I opened my soy packets Gong Bao and Ginger Chicken.wanted to taste them both. I sautéed these chickens in some extra virgin coconut oil and onions with a tiny bot of tamari.. oh and chili sauce. Great flavor right here! I added the chick peas for a one minute or so sauté as too not ruin the nutrients in the chick peas. 
I mixed in the rice and seasoned further with cumin and black pepper! I brought this to work and everyone seemed to enjoy it. It was delicious yet not what I will use for my competition lol. Back to the drawing board!
Soy chicken
Chick peas
Extra-virgin coconut oil
Chili sauce or plain chilis
Red onion
Brown rice
Black pepper
Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

[Saturday, November 24th 2012 blog]

Vegan day 309: Homemade Hummus

HUMMUS has been on my to-do list for far too long! Finally, I made it – the short cut way using a can of chick peas. I also enjoy soaking chick peas and sprouting them which could be used as a raw vegan hummus. 

Chick peas- 1 can
Tahini- 2 tablespoons
Lemon- 5 tablespoons
Garlic- 1 1/2
Salt- 1 teaspoons
Olive Oil- 2 tablespoons

I never knew this was so easy!
In a food processor, mix all ingredients and blend well. I made the first batch as is and for the second I added in chili sauce.

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

[Sunday, November 4th 2012 blog]

Vegan day 138: Pumpkin chickpea adventure

Honestly, it was an adventure but at least this time it was a group effort! My friend Dot is an amazing cook- generous and thoughtful too, cooking for many different occasions. I really enjoy it at work that so many people have taken an interest in eating healthier. Recipes are passed hand to hand.. word to mouth.. there is room for improvements.. and room for error- especially while trying to VEGANIZE a recipe! This was fun!

She had “pumpkin meatballs” (meatless) somewhere along the line recently and so tried to make them herself. Mind you- she is the cook… “me”… I’m the “eater”! lol

Well, in an unusual take- she made the beginnings of these pumpkin balls but then couldn’t get them to the right consistency or taste so passed the puree off to me. I love a challenge– and a challenge it was. What started off with the intention of becoming a pumpkin ball turned into pumpkin pastries or bread rolls… and then into latkas or even knishes. Whatever people wanted to identify it as- that’s fine with me as long as it was edible. That’s what I got.. “edible”! lol

Actually, after we visualized what condiments they could be complemented with, then, they actually tasted pretty good! Next time we will shoot for more texture and baking instead of frying. 
Pumpkin (squash)
Chick peas (canned)

This was handed to me in a soupy smooth puree consistency! Now, I wasn’t sure what to do- so I did everything! We had to prepare this with no butter, milk, cheese or eggs you know! I think the batter could have used eggs so I looked up egg replacements. Although to my surprise there were many, these are options that I took:

  • Flaxseed meal
  • Breadcrumbs
  • Potato flour
  • Baking powder
If there is a vegan in your life who you love- or you simply want to eat more consciously and save the animals- these links are a MUST PRINT!
The Ultimate Vegan Baking Cheat Sheet
PCRM Ingredient Substitution Chart

To get this mixture somewhere, I ended up using all of these things.. and a lot of them. This is where we passed right by healthy. To make things worse, I cooked them in oil- at least it was coconut oil which added flavor in the end!
You do know we will be on a mission now to make these “right”. After eating them up at 4am in the morning after work, we all decided that they needed:
  • Texture- for example not pureeing the pumpkin and chickpeas so finely. Leaving some bulk to the mix.
  • Baking would be healthier!
  • Vegan sour cream, applesauce and mustard on hand in case it didn’t work again!
Back to the drawing board!

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

[Thursday May 17th 2012 blog]

Vegan day 130: TOMATO- CHICKPEA Curry in Eggplant Shells

I do like to flip through vegan cookbooks, mostly, as we have established already… for the pictures! This one made the cover of The New Vegan Cookbook, by Lorna Sass: 
TOMATO – CHICKPEA Curry in Eggplant Shells
I guess this idea of stuffing vegetables can go along way- you see… this can look impressive and taste great- with no animal products! I would never have thought I could make these recipes like today and the stuffed peppers from 2 days ago. BUT I CAN DO IT! lol I did have the help of one of my cooking friends– thanks Vanessa!

Eggplants- 2 medium
Olive oil
Mustard seeds– 2T
Curry powder– 1 1/2T
Onions- 2
Tomatoes– 1 can diced or 3-4 medium fresh
Chick peas– 1 can drained 
Coconut– grated and unsweetened
Salt & pepper
Preheat the oven to 450 degrees
Slightly oil the baking dishes 
Cut the eggplants in lengthwise halves leaving the stem in tact
Cut a zig zag pattern into the eggplant from the inside
Lightly oil and season it with salt and pepper
Turn these upside down into the baking dishes
Brush the outer skin now lightly with oil and bake for about 20 minutes
Let cool and then gently scrape out the insides into a mixing bowl
Hold in a warm place
Next to prepare the filling for the shells:
Start with the mixing bowl of the inside of the eggplant
Add the chick peas and tomatoes
Hold here while sautéing the oil and mustard seeds in a large sauce pan
Keep this covered until the seeds turn gray and you hearing a popping sound
Carefully add the onions and stir until golden brown- then add the curry
Next add the mixing bowl with the insides of the eggplant, chick peas and 
The shredded coconut is optional- add it here with the other spices
Stuff the eggplant shells with the new mixture from the sauce pan and garnish with fresh cilantro
The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Wednesday May 9th 2012 blog]

Vegan day 124: Sprouted red lentils

What takes 60 seconds to prepare and can increase your health intake over night?
Sprouting! Last week was about fermentation and now we are on sprouting! When people try to jab at me to be funny – they bring sprouts into it – “you and your sprouts” lol! Like is that the best you can do? hehe 
I love sprouting and I’m not even a pro at it! I love it- I love it- I love it! The best part is- it’s so easy! I first read about sprouting in Louise Hay’s book “You Can Heal Your Life”.
This book has changed my thinking forever. I am a firm believer in positive affirmations, positive thinking and believing! Self-esteem and self-love are also virtues  I hold dear– these are part of the very backbone of this book and philosophy. Louise Hay is a beautiful person through and through and at the top of my list of spiritual leaders or role models. So… where does the sprouting come in? If you read the foreword or introduction of her book, she goes into detail about the cancer she had and the methods she went about in curing herself. One big part of it though- was eating sprouts. 
Sprouting is an art in and of itself. 
The most popular information on the topic will generally or eventually bring you to the Ann Wigmore Natural Health Institute.
The Sprouting Book by Ann Wigmore
Basically, sprouts are a live food. They will actually grow right in front of you and they contain nutrients – vitamins, minerals and enzymes readily available and easily assimilated into the body.  Another great site for sprouting information and accessories: http://sproutpeople.org/
I sprouted some organic red lentils. I said 60 seconds right.
I grabbed a mason jar- put the red lentils in 1/3 of the way and then filled the jar just over 2/3 with filtered water. That’s actually only 20 seconds. If you want and you probably should- rinse the lentils or whatever seeds or beans you use.
I let mine soak overnight. If you are interested, the links and the book mentioned above have more exact soaking times. Health food stores will carry the mesh screens needed to cover the wide mouth mason jar or you can just use cheesecloth.
After soaking the lentils over night- I rinsed them and then turned the jar upside down and on a slant to drain the water. You can rinse them a couple of times a day if you like and drain each time. Two days later after the initial soaking, my sprouts were growing nicely. Follow the chart links below to see how long you should rinse and drain. Then, refrigerate. 
You can eat sprouts alone or use them in soups, salads and sandwiches!
Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Thursday May 3rd 2012 blog]

Vegan day 112: Hummus with whole wheat pita

Vegan snacks (part 3)
Mostly everyone loves hummus! I know personally, I forget what a nice snack this makes and what a great condiment it provides for sandwiches and meals. 

I admit that the first thing I want to do is devour a box of crackers with this hummus but when portioned correctly- this makes for a nutritious mini-meal. For me, eating frequent mini-meals throughout the day is what’s best to keep my energy up and meet my nutritional requirements– oh and to stay digestively comfortable and slim! lol

Instead of digging into a box of wheat thins, I ventured to some other alternatives. It’s great to switch it up. I enjoy black sesame brown rice snaps and Mary’s Gone Crackers but today I had a piece of toasted whole wheat pita bread cut into small pieces. Mary’s crackers by the way are organic, vegan and gluten-free- no GMO ingredients! I am a fan! 

I added cut carrot strips to this dish. Raw vegetables work well with hummus too. It’s best to get into the habit of including vegetables to every meal possible. It helps to alkalinize the diet. Most Americans consume a highly acidic diet due to the over consumption of refined sugar, flours.. also sodas and coffee.. and yes meats, some grains and some dairy. The list is actually endless! 

Hummus is made mostly from chick peas making it a nice protein option for many! Recipes usually include chick peas, tahini, lemon juice, garlic, onion, parsley– and others include vegetable broth and soy sauce. I have a few recipes and will make it from scratch soon!

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Saturday April 21st 2012 blog]

Vegan day 100: Chick-pea balls

A friend of mine has made these VEGI-BALLS a few times now– each occasion with me going.. are you sure this is vegan?? No eggs.. no cheese.. no meat.. right? Each time they come out slightly different yet oh so good!

Chick-pea balls
Large can of chick peas
Bell pepper
Spices- cumin, turmeric, oregano,sea salt, black pepper
Whole wheat bread crumbs
Optional: almonds and oats

For the raw tomato sauce:
Olive oil

It’s a good thing I bought a food processor finally! 
Start with the chick peas in the food processor for a minute pulsing- there should still be some texture- not a paste. Move the chick peas from the processor to a mixing bowl. Next put one bell pepper, 2-3  small stalks of celery, a couple cloves of garlic, one onion and cilantro into the food processor again. Process until they are in tiny pieces. Transfer this too to the mixing bowl. Add spices and some bread crumbs. We didn’t have bread crumbs so we used some almonds and oats (in the food processor as well). Mix the contents of the bowl well and shape into small balls for baking. (Approx 15 to 30 minutes). My chef-like friend was almost laughing at me as I followed the recipe to the tee. She said you can change things up here and there- so I added some tamari for my own special add on. I don’t think I could tell in the end but they were really yummy! 

The raw tomato sauce consisted of putting the tomatoes, garlic, onion and cilantro into the food processor and blending it to a sauce consistency. I guess you can say that I got my food processor just in time- used it 3x for this recipe! What was I even thinking prior to this.

Chick peas are a good source of protein, fiber, folate and minerals including iron; and also a healthy food towards stabilizing blood sugar levels. 

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Monday April 9th 2012 blog]

Vegan day 97: Curry lentil stew

Initially, I named this Cracked Lentil Stew.
Now I’m starting to worry about myself. I am making up my own names for grains that already exist lol. Seriously though, I love to try new vegetables or grains when I see them. I could have no clue what it is or how to cook it- and so for that reason, I buy it! I was at WESTERLY NATURAL MARKET on 8th avenue and 54th street, Manhattan months ago when I stumbled on what I thought was a different grain.. oops I mean legume in this case. 

By the way, I might have to vote the Westerly as my favorite health food store in the city. Wait… Lifethyme on 7th avenue in Greenwich village is also spectacular- and they have a vegan bakery section to die for. Then again, the Westerly organizes some of their sections right into vegan, raw vegan and so on, plus they have a bulk isle. If a health food store wants to win my heart- a bulk isle is a must!

So in this bulk isle at the Westerly, I saw this funny looking “cracked” texture lentil. I bought them, and honestly, I had forgotten I even had them until the other day. Now I decide to cook with the lentils- I lean towards a spicy stew base and ended up with something delicious. Next I went to write about it and I wanted more information on cracked lentils. Guess what? There is no such thing lol. 

I had a friend of mine who lives right next to the Westerly (lucky her- vegan as well btw- one of my 5 vegan friends aww)- I had her check for me what was the name of the lentil specifically and to please send me a picture. It was simply “curry lentil soup mix”- can you believe that? Here I am thinking I created something different then what i have been eating thus far– but no, not really. I blogged earlier in the year about lentils with a tomato base. This actually did come out better! 

Curry Lentil Stew
Curry lentil soup mix
(from the Westerly)
Sea salt 
Black pepper
Tomato sauce (organic canned and/or fresh)
Wild rice
Rye crisp

I started with the onions, scallions, tomatoes and some olive oil. Then I added carrots, tomato sauce and water. I let this simmer for 20 minutes, added lentils and wild rice for another 20 -30 minutes. Really delicious and hearty!
I served this with dark rye crisps (made from whole grain rye flour). I often include these into my diet for fiber, diversity and taste! 2 slices are 80 calories! 

Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Friday April 6th 2012 blog]