Quinoa Soup

Quinoa Soup

A vegetarian version of a traditional split pea soup with the added protein of quinoa

You will need:

1 cup yellow or green split peas
1/4 cup white quinoa grain

1 cup cooked channa or 1 can
1 onion
4 stalks chive/leeks
2 pimento peppers
1/2 thumb ginger (or ground)
1 thumb turmeric (or ground)
1 sweet potato (optional)
1 cup pumpkin or a medium piece
piece cabbage
¼ Eggplant
¼ head of broccoli
6-8 green beans
Ground turmeric and cumin
Dried Italian seasoning leaves
Pink/Sea Salt for taste
Coconut milk powder or ¼ cup liquid

Medium pot/soup pot

Method:

Soak peas for a half hour.

Cook chickpeas from before or use 1 can.

Finely dice onion, chive/leeks and pimento. Grate garlic, turmeric and ginger.

Grate or cube pumpkin as you wish.

Chop into chunks the vegetables and potato.

Fill the pot three quarters way with water and allow to boil, add split peas and a pinch of salt and allow it to cook and swell.

When the peas are cooked, uncovered, then mash a little with a masher - but you want to keep the thick consistency of the peas instead of making it watery (if you are sick, let it become more liquid first).

Add more water again, making the pot three quarters full again. Add the freshly chopped seasonings (onion, pimento/pepper, garlic, chive, leeks), grated ginger and ground seasonings. Add the quinoa at this point. Also add four healthy dashes of coconut milk flour or add liquid. Cover and ensure the heat is low, but not too low – a slow bubble. If it bubbles over, leave a crack in the cover.


When the split peas and quinoa have cooked for another 10-15 minutes add the vegetables which have also been diced: eggplant, beans, broccoli, cabbage, and/or whatever else you desire in your soup.
Allow the vegetables to cook further for another 10 minutes.


Turn off, remove from burner and have the lid half off. Allow to cool considerably before tasting and adjusting the flavor, with more dashes of salt and ground seasonings, covered on low heat.


Allowing the soup to cool at least 45 minutes will thicken it also, which is necessary for the best consistency and flavour.

Chickpea/Channa Salad aka The Meat Beater Salad

 

This salad is perfect for someone who is trying to wean off of meat – especially fish! The combination of arugula, chick peas, lime and red onion gives it a flavour that reminds me of canned tuna. Adding the sweet potato makes a great flavour combination for the salad, and when you add the quinoa it reduces the potency of the tuna-ish flavour but allows you to become quite full.

I don't eat any type of animal, and truly although many Rastafari eat fish today, I advise against it because the sea is heavily polluted, and like any other type of flesh, fish carry worms which then inhabit the hueman body.

To make the Meat Beater Salad you will need:

3 tomatoes cubed

1 big cucumber cubed

1 handful (6-7) arugula/rocket leaves shredded

3-4 pakchoi leaves or 1 small head shredded

1-2 big leaves kale shredded

1 stalk celery finely chopped

1 pimento finely chopped

1 small piece of red onion finely chopped

½ cup chickpeas 

Toppings:

Sprinkle pumpkin seeds  and grated coconut

Sweet n Sour Dressing:

Drizzles of Agave nectar (or honey if you wish)

Half lime freshly squeezed

Couple dashes of seasoning salt or pink salt

Add ingredients directly onto salad and mix into salad

Other options to make a heavier meal out of this a salad: ½ cup cooked quinoa or 1 small sweet potato.

I eat this salad regularly, a few times a week, Not because I crave fish, as I haven't had it in ten years, but because it is just to full of flavour and contains basic ingredients that I always have at home. It's my go-to salad! It is safe for the womb and wont induce cramps as well.  I really love it and I hope you all will too!

 Here is a variation with Roland's Three Continent Blend of rice and quinoa:

Plain version without grains or sweet potato:

Lentil Soup or Stew

Looking for a rich, thick, filling and slimming, protein power packed meal?
 Then Ila's Lentil Soup is just what you're looking for!

This soup or stew can be mixed up to suit your own tastes. you can throw whatever vegetables or grains you have available in there or just make the peas alone, the combinations are endless each time!

You will need:

1.5 cup brown lentils
1/8 cup quinoa (or millet)
¼ cup brown rice
1 big sweet potato cubed
1 carrot diced
A hand of green string beans
2 leaves kale finely chopped
1 cup cabbage finely chopped
1 cup shredded pumpkin
¼ zucchini, chopped
3 okra finely cut
1 med. onion
2 pimentos
3 cloves garlic
1 thumb ginger grated
1 tbs flax meal (optional)
1 cup coconut milk
1 spoonful tomato paste (or maybe 3 sundried tomatoes blended)

Enough preboiled water to keep a wide big pot ¾ full

Seasonings:
Pink or sea salt, ground cumin and turmeric, Italian seasoning, blackstrap molasses


Method:

Soak lentils in hot water at least half an hour to forty-five minutes before cooking. or soak overnight which is best.

Finely chop onions, pimento and garlic. Add to the pot along with grated ginger and a drop of blackstrap molasses. Sautee and then add the lentils using a small sieve to strain off the soaking water. Mix well and then add the water they soaked in – or fresh boiled water from the kettle.

Allow to cook for a while, say twenty to thirty minutes then add the quinoa, brown rice, coconut milk, shredded pumpkin and flax meal. Add more water again keeping the pot at least just over half way full.

Prepare the vegetables. You may use any selection of course. In this recipe I used zucchini, carrot, cabbage, kale and green beans. Also cube the sweet potato.

When the lentils are softened and the soup is thicker, add the sweet potato along with all the seasoning for taste: salt, cumin, turmeric, Italian seasoning – 1 tsp of everything.

Allow to cook for another fifteen minutes, then add the fresh vegetables. Allow to cook for no more than another 7-10 minutes and remove from heat.

Allow to cool considerably before tasting the soup to decide how much more ground seasoning or salt it needs, as lentils can be hard to flavour. I add a spoonful of tomato paste to give it more flavour when the heat is off.

This is a great meal for the Kingman who is physically active! It is also a great meal to freeze or have on the go! Take it to work, share it at a gathering of Idrens or just fulljoy on the weekend.

I hope you love it! Remember to share your creations using Ital People recipes by hashtagging us on Instagram @italpeople, or on Google +. 

Also email italpeople@gmail.com with your own recipes and pictures for InI to share with the RasTafari community.

Bless the Ital Kitchen!

Ila