Black Bean Dip with Sun-dried Tomatoes
I love the taste of sun-dried tomatoes, but they can increase Kapha if they are stored in oil. If your body feels heavy and you want to reduce Kapha, use sun-dried tomatoes that are sold dry and reconstitute them in hot water. If you want to calm Vata, use the tomatoes in oil. Serve this dip with baked tortilla chips, crackers, pita bread, or veggies.
If you soak the beans for a few hours beforehand, the cooking time and amount of water you need will be reduced. See Cooking Beans more information.
1 tsp salt
1 cup black beans, dried (see note)
1 tbsp balsamic vinegar
¼ cup sun-dried tomatoes in oil (see note above)
Chili sauce to taste (optional)
In a medium pot of water on high heat, bring salt and beans to a boil, then reduce heat to low and simmer until beans are cooked, approximately 2 hours. Check occasionally, as you may need to add some more water. Drain beans and then, in a blender or food processor, combine beans, vinegar, sun-dried tomatoes, and chili sauce and purée until smooth. Add a little water if dip is too thick.
Makes 1¼ cups.
Four-Layer Bean Dip
My friend Kathy often makes this for potluck dinners where it is always a hit. Serve with tortilla chips, pita bread, or your favorite crackers.
2 cups avocados, mashed
1 tbsp lemon juice
½ tsp salt
¼ tsp freshly ground pepper
1 cup sour cream
• To reduce Kapha: use a light version
½ cup mayonnaise
½ cup green onions, chopped (about 1 bunch)
2 cups tomatoes, chopped
• To reduce Pitta: omit
½ cup black olives, pitted and chopped
2 cups cheddar cheese, grated
• To reduce Pitta and Kapha: use Mozzarella
1½ cups refried beans (use canned, if desired)
In a bowl, combine avocados, lemon juice, salt, and pepper and mix well, then set aside. In another bowl, combine sour cream and mayonnaise and mix well, then set aside. In a third bowl, combine green onions, tomatoes, olives, and cheese. Stir together, then set aside. In a 9-inch pie pan, spread beans evenly over the bottom. Then spread avocado mixture over beans, and follow with sour cream mixture, and cheese mixture.
Makes 8 cups.
Indian-Style Hummus
Adding a few spices creates an Indian variation on traditional hummus. To reduce Kapha, serve with veggies and baked tortilla chips.
To make your own ground cumin from whole cumin seeds, lightly toast them for a few minutes in a dry skillet before grinding them in a coffee grinder (not one regularly used for coffee beans).
3 cloves garlic
• To reduce Pitta: only use 2 cloves
¼ green Serrano chili pepper, or more to taste (or your choice of chili sauce)
• To reduce Pitta: omit
1 tbsp fresh cilantro leaves
2 cups chickpeas (garbanzo beans), cooked or canned (see Cooking Beans)
2 tbsp tahini
Juice of 1 lemon
1 tbsp olive oil
¼ tsp ground cumin (see note)
1 tsp salt, or to taste
In a blender or food processor, pulse garlic until chopped. Add the green chili and cilantro and pulse. Add all remaining ingredients and blend until smooth.
Makes 2 cups.
Eggplant Dip
The secret to this recipe is ensuring that the eggplant is well cooked before you mash and blend it with the other ingredients. It is hard to believe how simple and delicious this dish is!
To reduce Kapha and Vata, add ½ tsp green chutney (Cilantro Mint Chutney or Cilantro Garlic Chutney); to reduce PItta, add 1 tbsp freshly chopped mint leaves.
2 large eggplants
1 tbsp olive oil
• To reduce Vata: add extra tbsp oil
1 clove garlic
4 tbsp lemon juice
¾ tsp salt, or to taste
1 tbsp tahini
Set oven to broil.
Rub both eggplants with olive oil until they are shiny. With a fork, pierce holes all over eggplants. Broil for at least 40 minutes, turning each once, until eggplants are soft and wrinkled. Remove from oven and let cool. Peel off skin and discard. In a medium bowl, mash eggplant flesh until it is pulpy. In a blender or food processor, pulse garlic until minced. Add eggplant and all remaining ingredients, pulsing until smooth.
Makes 6 servings.
Sun-dried Tomatoes & Pine Nut Cream Cheese Dip
Serve as a dip for veggies or as a spread for your favorite whole grain crackers. It also makes a great addition to sandwiches or wraps. For variety, try substituting fresh dill for mint leaves.
Non-vegetarians can omit the pine nuts and add 1 cup cooked tuna or salmon.
¼ cup onions,
