Chili Lime Coconut Red Lentil Soup

I had you at chili, lime and coconut right?  Red lentils are simmered in a creamy coconut broth with a pinch of garam masala, turmeric and cumin to create this warming crimson bowl of soup! Double the recipe and pop leftovers into the freezer for another meal. A pinch of black pepper along with the fat from the coconut milk make the turmeric more bioavailable in the body!





Serves 4

  • 1 tbsp. coconut oil
  • 1 yellow onion, peeled and chopped finely
  • 1/2 tsp. ground turmeric or 1 tsp. finely grated fresh turmeric
  • 1 tsp. garam masala
  • 1/4 tsp. red pepper flakes
  • 1 tsp. ground cumin
  • a pinch of black pepper
  • 1 398 ml. can of organic fire roasted tomatoes
  • 1 cup of red lentils
  • 1 can of full fat coconut milk
  • 4 cups of water or vegetable stock
  • 2 tbsp. freshly squeezed lime juice
  • 2 tsp. of himalayan pink salt
  • 1/2 cup of cilantro to garnish

In a large saucepan saute the onion and garlic in the coconut oil until the onion is translucent. Add turmeric, garam masala, red pepper flakes, cumin and black pepper to the onions. Stir to combine.





Add the can of fire roasted tomatoes, the red lentils, coconut milk and water or stock. Simmer for 40 min. or until the lentils are soft and the soup has thickened.



Add the 2 tsp. of salt or more to taste, keeping in mind that if you used veggie stock that it is most likely salted so perhaps a little less! Serve topped with freshly chopped cilantro. This soup will keep well in the fridge for a few days but because it contains coconut milk, no longer. Freeze the leftovers if you aren’t going to consume it within a few days.



Miso Ramen with Curried French Lentils

This simple miso, ginger, sesame broth is the perfect back drop to nest of noodles and whatever veggies happen to be in season. French lentils sauteed with onions in a splash of tamari and curry powder add even more flavour to the broth as the spices infuse into the miso.  I topped my ramen with steamed broccolini, slices of lacto-fermented chili carrots, fresh garden peas, radish slices, raw curried sauerkraut and home grown micro-greens. If you don’t make your own sauerkraut, try Wild Brine. Veggie combinations are endless so get creative with whatever you have on hand!


Serves 4

The Lentils:

  • 1/2 cup pui (french) lentils
  • one large yellow onion or leek sliced thinly
  • 1/2 tsp. himalayan pink salt
  • 3 Tbsp. avocado oil
  • 1 Tbsp. curry powder
  • 2 Tbsp. tamari
  • 1 cup chopped spinach

Combine the lentils in a medium sized saucepan with plenty of water. Bring to a boil and then simmer about 20 min. until tender. Strain and set aside.


In a medium sized fry pan, saute the onions or leeks in the avocado oil with the 1/2 tsp. of salt until translucent. Add the strained, cooked lentils, the curry powder, tamari, and spinach to the onions.  Stir well to coat the lentils.  Set aside.



The Broth:

  • 6 cups water
  • 1/2 cup of chickpea miso (any other light miso will substitute if you can’t find chickpea)
  • 1 Tbsp. finely grated ginger
  • 1 Tbsp. of wheat free tamari
  • 1/2 tsp. toasted sesame oil

Boil the water and grated ginger in a large saucepan. Turn off the heat and then whisk in the miso, tamari and sesame oil.  Set aside while you steam your veggies and cook the noodles.

The Veggies:

Prepare a mixture of raw and cooked veggies to add to your ramen. I steamed broccolini but steamed or sauteed asparagus is also delicious!  If fresh peas are out of season, frozen peas can be added to the lentil mixture to thaw before adding to the ramen. The curried sauerkraut adds a nice crunch and acidity to the dish not to mention a load of probiotics. I happened to have some fermented carrots on hand but as an alternative carrots cut into match sticks work well.  Cilantro can be substituted for the micro-greens if desired.

The Noodles:

I used Lotus Brand rice and millet ramen noodles. (These are really reasonably priced at Costco)  Boil the noodles according to the package directions. (Use one noodle cake per person) Strain the noodles and set aside.





Final Assembly:

Distribute the cooked ramen noodles  and the curried lentils evenly into each of  the 4 bowls. Re-heat the broth if necessary.



Ladle the broth evenly over the noodles. Top with steamed veggies, raw veggies, sauerkraut and micro-greens. Let everyone stir to incorporate the curried lentils into the broth before eating! Serve with a fork and an asian style soup spoon.






Masala Dosa

I arrived home from India weighed down with white lentils and beaten rice which are essential ingredients for making Southern India’s most prized dish, Masala Dosa. Lovely Samita taught us how to make this dish at the Lotus Oasis Retreat in Goa. In India “A guest is God” (Atithi Devo Bhawa) for 3 days upon arriving! Treat your guests as “God” with this incredible dish!




These authentic ingredients can be found in Indian Grocery stores, however; you can make a dosa (which is the pancake part of this dish) with regular rice and red lentils. The beaten rice which looks like rice that has been pounded or flattened is called Poha and the white lentils are known as Besan.

The batter is fermented before spread thinly on a hot griddle and is then filled with curried potatoes. Cilantro and coconut chutneys are served on the side. The pancake is traditionally very thin, however; you can spread it a little thicker to create more of a chapati type bread that you can wrap just about anything in! Fermenting the batter on your counter top for 24-36 hours makes the resulting pancake easily digestible and gluten free! Just remember to soak the rice and lentils two days prior to serving.


To Make the Dosa:

*If you are using regular rice and lentils, I would suggest 3 parts basmati rice to 1 part red lentils. If you have the authentic ingredients the recipe is as follows:




  • 2 cups white basmati rice soaked in water on your counter top in water overnight
  • 1 cup of beaten rice (Poha) soaked in water on your counter top overnight
  • 1 cup white lentils (Besan) soaked  in water on your counter top over night
  • 1 tsp. fenugreek seeds soaked in water overnight

Drain all of the ingredients. Combine the the soaked basmati, Poha, Besan, and fenugreek in a  high speed blender with enough water to blend to a very smooth paste. It should be the thickness of pancake batter.




Pour the batter into a bowl and then cover on your kitchen counter with a clean tea towel. Let it ferment overnight. Once it is fermented it will begin to look slightly bubbly and will have a lighter fluffier texture. Add 1 tsp. of pink himalayan salt.

Prepare the curried potato filling before cooking the dosas.

Potato Masala

  • 2 Tbsp. of vegetable oil or ghee (clarified butter)
  • 1/2 tsp. mustard seeds
  • 1/2 cup chopped red onion
  • a pinch of asafoetida (opt.)
  • 1 jalapeño pepper, chopped, including seeds
  • 1/2 turmeric powder
  • a pinch of red chill flakes
  • 1 tsp. of pink himalayan salt
  • 3 large potatoes, peeled, cubed and boiled or steamed until tender but firm.
  • juice of 1 lemon
  • 1 tsp. garam masala
  • lots of freshly chopped cilantro

Heat the oil in a fry pan. Add the mustard seeds, stirring constantly until they begin to pop. Add the onion, asafoetida if using, chopped jalapeño, turmeric, chilis, salt, and cooked potato. Stir well to coat the potato cubes with all of the spices. Add the lemon juice and lastly the garam masala and chopped cilantro. Taste to adjust saltiness and spiciness!

To Cook the Dosa:

I like to use an electric grill to make the dosas however you can use a crepe pan or a regular fry pan. A seasoned cast iron fry pan works really well. Heat your grill or frypan over medium heat.

Spoon the batter into the pan in a circular motion to form a disc that is about 6 inches in diameter.


With the back of a large spoon smooth out the disc until it is very thin if you want a crispy dosa, or thicker to make it more chapati-like. Drizzle a little bit of oil on top. Allow it to cook without flipping for 3 minutes or until it begins to brown slightly. Spoon the potato masala into the middle of the dosa and then wrap the edges around the filling as you would a burrito. With a spatula transfer the dosa to a plate. Serve with Cilantro and Coconut Chutneys.

*extra cooked dosas if made on the thicker side will last a few days in the fridge. The batter can be kept in the fridge for 2 or 3 days as well.


Cilantro mint chutney:

  • 1 cup of fresh cilantro
  • 1/2 cup fresh mint
  • 1/2 in piece of ginger, finely grated
  • 1/2 seeded jalapeño pepper, chopped
  • 2 tsp. fresh lime juice
  • 1/2 tsp. ground cumin
  • 1 Tbsp. of honey or maple syrup
  • 1/2 tsp. himalayan pink salt

Blend all ingredients in your blender until smooth. Store in an air-tight container in the fridge. Will last 2-3 days.




Coconut Chutney:

This chutney is traditionally made with freshly grated coconut. I used dried and it is equally as delicious!

  • 1/2 cup of unsweetened dried shredded coconut
  • 1 inch piece of fresh ginger, finely grated
  • 1 clove of garlic minced
  • 1 tsp. ground cumin
  • 1/2 tsp. pink himalayan salt
  • juice of one lime
  • enough canned coconut milk to blend to a thick paste

Process all ingredients in a food processor until well mixed. Store in the refrigerator until ready to serve.



Raw Cashew Curry Hummus

This flavourful hummus was the star of my best selling mango coconut wrap at the Banff Farmers Market this past summer! It is pictured here in a raw Ezekiel wrap with kale, olives, and home made sauerkraut (a recipe that I promise to share!) Ezekiel wraps are found in the freezer section of your natural foods store.

You can also substitute a 14 oz. can of organic chickpeas for the cashews.

Feel free to skip the wrap altogether and just scoop it up by the mouthful with organic sliced veggies!



  • 1 cup raw cashews, soaked in water for at least 4 hours (Alternatively you can use a 14 oz. can of drained organic chickpeas)
  • 4 Tbsp. fresh lime juice
  • 1 Tbsp. maple syrup or raw honey
  • 1 Tbsp. extra virgin olive oil
  • 1/2 tsp. of ground turmeric
  • 1/2 tsp. of ground cumin
  • 1 clove of minced garlic
  • 1 two inch piece of fresh ginger, chopped
  • 2 Tbsp. raw tahini (or not raw if difficult to find)
  • 1 tsp. himalayan pink salt
  • 1/4 cup fine unsweetened shredded coconut
  • 1/8 cup chopped cilantro

Combine all but the coconut and cilantro in a food processor. Process until smooth with a hummus-like consistency. Adjust seasonings if desired. Add the coconut and pulse a few times to incorporate into the mix. Scoop into a container and stir in the cilantro by hand.

Store sealed in the refrigerator for up to 1 week.

Veggie Thai Green Curry with Smashed Baby Potatoes


For my first post I am going to share one of my all time favourite recipes! This vegan Thai green curry paste is not only an essential blend for a great Thai curry but is also the secret ingredient for my Thai Green Curry Kale chips that were a big hit at our local farmers market this summer. I will share that recipe next! Cilantro, lemongrass and galangal are anti-viral and anti-bacterial which makes this a great soup to make at the first sign of a cold or flu. Forget the chicken soup!


Most of the ingredients are available at your local supermarket perhaps with the exception of galangal. I purchase it at a specialty asian market in the city. It often comes frozen and is easy to use if kept frozen. Simply grate on the fine side of your grater and then return to the freezer. It is a close cousin to ginger which can be substituted if necessary. When using fresh lemongrass, remove the first few outer layers, bruise it to bring out the oils by hitting it with a pestle, and then chop off the end and use only the bottom 6 inches. Chop finely.

In place of the shrimp paste that is found in commercial green curry pastes I have added miso and kelp powder to make it vegan and to give it some umami.

For the Paste:

blend the following ingredients in a high speed blender until smooth. Add a little water to help it along if it is too thick. Don’t get too close as this stuff will burn your nose hairs!

The paste can be used right away to make your curry or frozen for later use.

  • 1/4 cup shallots, minced
  • 2 Tbsp.  of garlic, minced
  • 1 Tbsp. galangal, finely grated
  • 1 large or 2 small bunches of organic cilantro
  • 3 stalks of fresh lemongrass
  • 1 tsp. kelp powder
  • 1 Tbsp. miso paste
  • 12 green birds eye chilies
  • 1 tsp. ground coriander
  • 1 tsp. ground cumin
  • 1/2 tsp. black fresh cracked pepper
  • 2 whole lime leaves, ribs removed
  • 1/4 cup fresh lime juice
  • 2 tsp. sea salt


For the Curry:

serves 4

  • 2 shallots
  • 1 can of full fat coconut milk
  • 11/2 cups of vegetarian broth
  • 1/4 cup of prepared green curry paste
  • 2 Tbsp. tamari
  • 1 Tbsp. of honey or maple syrup
  • 1 Tbsp. fresh lime juice
  • salt to taste
  • baby potatoes, boiled until tender
  • 1 cup shredded organic cabbage
  • 1 cup peeled and cubed butternut squash or yams
  • 1 red pepper, chopped
  • 1 cup organic broccoli, chopped
  • 1 cup of raw cashews to garnish
  • 1/2 cup of basil, spinach or kale to puree into a bit of broth at the end to give it a greener colour!
  • fresh chopped basil to garnish,

Prepare the potatoes first. Boil until tender.  Oil a cookie sheet generously with olive oil. Gently squish the cooked potatoes with the bottom of a sauce pan and place on the oiled cookie sheet. Drizzle with more oil, a little salt and pepper and then bake at 450F. for about 20 minutes until the potatoes appear crispy and browned on the outside.

While the potatoes are baking sauté shallots in 2 Tbsp. olive oil in a medium sized saucepan. Add the coconut milk and 1/4 cup of the prepared green curry paste. Heat to combine. Add the veggie broth, cabbage, and squash or yams and simmer for 10 minutes before adding the veggies that take less time to cook. Add the red pepper and broccoli and simmer until tender.

Add the tamari, fresh lime juice, and honey or maple syrup. The amount of salt you add will depend on how salty your veggie broth is. Salt to taste. If desired add more green curry paste if you like it spicy! Remove a small amount of the broth and blend on high with either the basil, spinach or kale and then add back to the curry.

Serve topped with squashed roasted potatoes, raw cashews if desired and lots of chopped fresh basil.




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