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WHITE BEAN-TARRAGON SOUP

White beans and tarragon is a classic food combination—for good reason! Tarragon, an aromatic herb with a licorice-like flavor, is often used in French cuisine. An interesting tarragon tidbit is that the word comes from the French word for “little dragon,” due to its root structure. This recipe can serve as a template for many a bean and herb soup. Serve with whole-grain bread.

SERVES 6

5 cups water or vegetables stock

1 small yellow onion, chopped small

1 cup diced celery

4 medium-size garlic cloves, pressed or minced

2 medium-size carrots, thinly sliced

1 tablespoon peeled and minced fresh ginger

¼ cup diced fennel bulb (optional)

2 (15-ounce) cans navy beans, or 3 cups cooked beans

3 tablespoons minced fresh tarragon, or 1 tablespoon dried

2 tablespoons minced fresh chives

2 teaspoons dried thyme

3 tablespoons soy sauce

Sea salt and black pepper

1. Place the water in a large pot over medium-high heat. Add the onions, celery, garlic, carrots, ginger, and fennel, if using, and cook for 10 minutes, stirring occasionally.

2. Add the beans and cook for 10 minutes, stirring occasionally. Remove from heat.

3. Add the tarragon, chives, thyme, soy sauce, and salt and pepper to taste. Stir well and enjoy.

Variations

• Try different bean and herb combinations. Create a Mexican flair with black beans or pinto beans, and fresh cilantro. Go for a Middle Eastern flair with garbanzo beans and Italian parsley. Cannellini beans with basil creates the Italian version.

• Replace the carrots with 2 cups of your favorite garden veggies, chopped small.

• Replace 2 cups of stock or water with vegetable juice of your choosing.

• This is an oil-free soup. If you wish for additional flavor, sauté the onions, celery, and garlic in 2 tablespoons of your favorite oil over medium-high heat for 3 minutes before adding the water.

Quicker and Easier

A wide selection of premade soups is available at your local health food store, which is good when you are absolutely out of time to prepare a meal on your own or for camping trips. Fantastic Foods has several good options. You can liven up these soups by mincing up some fresh garlic or herbs, such as parsley, tarragon, rosemary, or basil. Also, adding fresh vegetables, such as carrots, celery, or kale, will enhance the flavor and nutrition.

INDIAN RED LENTIL DHAL

Dhal is the quintessential dish, served at most Indian meals. Many a yogi are living in the high Himalayas on dhal and rice as their main sustenance. It consists of a legume (typically a lentil or mung bean), Indian spices, and various veggies. Serve this as part of an Indian feast with Coco Rice (page 195), Tofu Saag (page 209), and Chutney (page 287).

SERVES 4

1 tablespoon sesame oil

1 tablespoon cumin seeds

2 teaspoons mustard seeds

1½ tablespoons minced garlic

1½ tablespoons peeled and minced fresh ginger

1½ cups diced yellow onion

1 tablespoon seeded and minced jalapeño or other hot pepper

6 cups water or vegetable stock

1 cup dried red lentils, rinsed well

2 teaspoons curry powder

Pinch of cayenne

3 tablespoons soy sauce, or to taste (optional)

Sea salt and black pepper

3 tablespoons minced fresh cilantro

1. Add the oil to a large pot over medium-high heat. Add the cumin and mustard seeds and cook for 1 minute, stirring constantly. Add the garlic, ginger, onion, and jalapeño, and cook for 3 minutes, stirring frequently.

2. Add the water and lentils, and cook until the lentils are soft, about 20 minutes. Add all the remaining ingredients except the cilantro and cook for 5 minutes. Add the cilantro, remove from the heat, and enjoy.

Variations

• Add 1½ cups of assorted mixed vegetables, such as celery, carrots, zucchini, or your favorite, chopped small, when adding the lentils.

• Try squeezing a lime wedge over your soup and topping with a tad more toasted sesame oil or toasted sesame seeds.

• We like to refer to a