In News & Blog, Recipes and Nutrition

These recipes for golden curry lentil soup, Caesar salad dressing and banana bliss balls make for a perfect dinner with friends while being mindful of SCI nutrition!



Golden Curry Lentil Soup

  • 1/4 cup water
  • 1/4 cup thinly sliced shallot (or onion)
  • cloves garlic, minced
  • 1 tbsp ginger, minced
  • small serrano pepper (seeds removed, minced)
  • 2 cups thinly sliced carrots (or other sturdy seasonal vegetable)
  • 1 healthy pinch sea salt
  • 3 cups vegetable broth
  • 3/4 cup light coconut milk
  • 1 cup uncooked rinsed red or golden lentils
  • 2 tbsp coconut aminos
  • 1 tbsp curry powder (or store-bought)
  • Optional: cilantro and/or lemon

Vegan Caesar Salad Dressing

  • 1/4 cup plain hummus
  • 1 tsp spicy mustard
  • 1/2 tsp lemon zest
  • 2-3 tbsp lemon juice, to taste
  • 2 tsp capers (finely minced/smashed)
  • 3 tbsp garlic (fresh minced)
  • 1 healthy pinch each sea salt + pepper
  • Optional: 1-2 tbsp olive oil (for creaminess)
  • Optional: 1-2 tsp maple syrup
  • Romaine lettuce for your salad

Banana Bread Bliss Balls

  • 2 small bananas mashed
  • 100 g light cream cheese
  • 1 tbsp honey
  • Cinnamon as little or as much as you want
  • 2 cups rolled oats
  • Crushed walnuts for rolling in
  • 1 large tsp coconut oil

Directions for Curry Lentil Soup

  1. Cooking up a storm at our Surrey Cooking Class!

    Heat a large rimmed skillet or pot over medium heat. Once hot, add water and shallot. Sauté for three minutes, stirring frequently, until softened and slightly browned.

  2. Add garlic, ginger, and serrano pepper and sauté for another two-three minutes. Then add carrots and a pinch of salt and stir. Cook for one-two minutes more, stirring occasionally.

  3. Add vegetable broth and coconut milk and increase heat to medium-high. Bring to a low boil. Then add lentils and stir. Once the mixture comes back to a low bubble, reduce heat to low or until you achieve a gentle simmer.

  4. Add coconut aminos and curry powder and stir once more. Simmer the soup uncovered, stirring occasionally, for 12-16 minutes or until the carrots and lentils are tender. If the mixture becomes too thick, you can add more coconut milk or vegetable broth as needed.

  5. Taste and adjust flavor as needed, adding more salt or coconut aminos for depth of flavour or more curry powder for intense curry flavor.

  6. Garnish with fresh cilantro and lemon juice or a little fresh coconut milk or cream (optional). Store cooled leftovers in the refrigerator up to five days or in the freezer up to one month. Reheat on the stovetop until hot, adding more vegetable broth to thin as needed.

Directions for Vegan Caesar Salad Dressing

  1. To a small mixing bowl, add hummus, spicy mustard, lemon zest and juice, minced capers and brining juice, and minced garlic, and whisk thoroughly to combine. Olive oil is optional, but will add a bit more creaminess.
  2. Add a little hot water to thin until pourable and whisk until creamy and smooth. Taste and adjust flavor as needed, adding more salt and pepper, lemon juice, or minced garlic if desired!
  3. Use immediately, or store in the refrigerator up to five-seven days.
  4. This dressing is delicious on kale, romaine, and arugula. It would also be great on roasted vegetables, especially brussels sprouts and potatoes.

Directions for Banana Bliss Balls

  1. Mash the bananas and add all the ingredients, except the oats and walnuts.

  2. Once well combined, blitz the oats and the wet mixture together until completely combined.
  3. Pop the mixture into the freezer to firm up.  You don’t want it frozen, just firm enough so you can roll them.

  4. Roll into generous teaspoon sized balls, and then roll in crushed walnuts.

  5. Pop in the fridge or freezer to store.
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