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Ayurvedic Minestrone Recipe

Ingredients

  • 1/2 cup chickpeas, adzuki beans or green lentils (soaked overnight, rinsed and drained)
  • 2 1/4 teaspoon salt
  • 1 tablespoons olive oil or ghee
  • 1 tablespoon fresh grated ginger
  • Dash cayenne
  • 1/2 tsp ground cumin
  • 1/2 tsp asafetida
  • 1/4 cup whole barley (soaked overnight, rinsed and drained)
  • 1 cup taro root or turnip, peeled and chopped to 1/2 inch pieces
  • 1 cup green cabbage, thinly sliced
  • 1 cup carrots, peeled and diced to 1/4 inch rounds
  • 1/2 cup celery
  • 1 tablespoon dried basil
  • 1 teaspoon dried oregano
  • 2 tablespoons Sweet Thai tamarind pulp
  • 1 cup zucchini, diced
  • OPTIONAL GARNISHES: fresh basil or parsley (chopped), lime juice, ground pepper, olive oil or melted ghee

Directions

  1. In a small saucepan, cover the beans with 2 inches of water and bring to a boil. Reduce the heat, partially cover and simmer for 30 to 45 minutes. Add 1 teaspoon of the salt and continue to cook for another 10 to 15 minutes, until the beans are soft and start to open up. Do not drain. Set aside.
  2. Meanwhile, in a large saucepan, heat the olive oil over low heat. Add the ginger, cayenne, cumin, and asafoetida, then the barley, taro, cabbage, carrots, and celery and sauté for 5 minutes. Add the dried basil, oregano, tamarind, the remaining 11⁄4 teaspoon salt, and 4 cups of water. Bring to a boil, cover, and simmer over low heat for about 20 minutes, until the vegetables are tender. 
  3. Add the zucchini and cooked beans (with their cooking water) and continue to simmer for another 10 minutes, or until all the ingredients are tender and the texture is medium thick—a comforting creamy feel. If you prefer yours more brothy, adjust the consistency and taste by adding more hot water and salt.
  4. Garnish each bowl with fresh basil and parsley, a sprinkle of lime juice, fresh ground pepper, and a drizzle of olive oil or ghee. Serve hot. 

Notes

Minestrone literally translates to “big soup.” In this recipe, Indian spices enhance its digestibility and create a warm, cozy aroma in the kitchen. Minestrone is a complete meal with a healthy combination of fat fiber and protein in each serving. Enjoy on its own or add a fresh flatbread to accompany the flavors. 

Dosha Type

This minestrone is ideal for kapha season, or mid-late winter and Spring. It is also best for kapha dosha, or earth-type, constitutions and imbalances

Adapted from Divya Alter’s “Joy of Balance”

Ayurvedic Minestrone Soup Recipe

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