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SOUPS
Lamb and Barley Soup (Lamb and Barley Soup, Sherpa
Style)
Chickpea Suruwa (Chickpea
and Potatoes Curried with Tomatoes)
Spinach and Lentil Suruwa
(Spinach and Lentil Soup)
Vegetarian Quantee (Curried
Soup with Mixed Sprouted Bean)
Lamb Quantee (Curried Soup
with Mixed Sprouted Bean and Lamb)
Nepali Dal (Lentil Soup Prepared with Spices)
Gundruk Suruwa (Soup
of Fermented Vegetables)
Lamb and Barley Soup
(Lamb and Barley Soup, Sherpa Style)
INGREDIENTS
1 cup barley
1 lb lamb, cut into 1/4-in. thick slices (half inch long)
4 cups mushrooms, thinly sliced
1 cup chopped tomatoes
1/4 lb. spinach, washed and torn into small pieces
1 cup chopped onions
3 tablespoons soy sauce
1 teaspoon garlic, minced
1 teaspoon ginger, minced
1 teaspoon turmeric
3 tablespoons butter
Salt and Pepper
5 cups lamb broth or water as required
DIRECTIONS
In a non-stick sauce pan, heat butter. Add onions and saute
till lightly browned. Season lamb with salt and pepper and add to the onion
mixture; brown well. Add mushroom to the lamb mixture and saute
for five minutes or so over low heat. Add garlic, ginger, and turmeric; stir
for a minute or so. Add tomatoes, soy sauce, and broth. Increase the heat;
bring to a boil and add barley; stir well. Lower the heat and simmer for
about an hour until the barley grains and lamb are tender and a desired
consistency of the soup has been achieved. At last, add spinach to the soup
and wilt it for one minute. Serve hot.
Chickpea Suruwa
(Chickpea and Potatoes Curried with Tomatoes)
(Note: Chicken or lamb
can be added to prepare non-vegetarian suruwa.)
INGREDIENTS
2 cups chickpeas, presoaked overnight
2 cups potatoes, diced
1 lb boiled, chunked meat (optional)
2 cups onion, diced
1 cup green pepper, diced
1 cup celery, diced
1 cup tomatoes, diced
1 teaspoon cumin seeds
1 tablespoon garlic paste
1 tablespoon ginger paste
1 tablespoon chili paste
1 teaspoon turmeric
3 cups broth or water or as required
1/2 cup cooking oil
Salt and Pepper
1/2 cup chopped cilantro (for garnish)
DIRECTIONS
In a large non-stick sauce pan, heat oil and fry cumin seeds for a minute or
so. Add diced onions, green pepper, and celery; fry until lightly browned.
Add garlic, ginger and chili for a couple of minutes over low heat. Bring
heat to medium-low; add potatoes and stir-fry for five minutes or until
potatoes are half cooked. Add turmeric and mix well for a few seconds. Put
soaked chickpeas into the potato mixture and give it a good stir for
five-seven minutes. Add tomatoes, broth, salt and pepper; allow simmering for
40-60 minutes until the chickpeas are tender and a desired consistency of the
soup has been achieved. Garnish with chopped cilantro. Serve with roti (flat bread) or puri
(deep-fried flat bread).
Spinach and lentil Suruwa
(Spinach and Lentil Soup)
INGREDIENTS
1 lb spinach, washed and cut into small pieces
2 cups yellow lentils
2 cups onion, finely diced
2 cups tomatoes, chopped
1 teaspoon fenugreek
1 teaspoon turmeric
2 bay leaves
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1 teaspoon cumin powder
2 tablespoons cooking oil
2 cups broth or water or as required
2 cups whole milk
Salt and Pepper
For garnish:
2 tablespoons melted butter
1 teaspoon jimbu (Himalayan herb)
5 cloves garlic, thinly sliced
DIRECTIONS
Rinse lentils thoroughly. In a bowl, put lentils and two cup of warm
water; let stand for overnight in the refrigerator. Drain water; rinse
off soaked lentils. In a large sauce pan, pour broth or water and milk,
and bring to a boil. Add soaked lentils, turmeric, bay leaves, salt and
pepper. Reduce heat to low, cover the pan and allow simmering for 20-30
minutes until the lentils are tender. Reserve it in a bowl.
In a heavy non-stick pan,
heat oil and splitter fenugreek until dark. Add onions and fry until brown.
To the onion mixture, add chopped tomatoes, cumin, garlic and ginger; fry for
a couple of minutes. Add cooked lentils and spinach and let cook on low heat
for a few more minutes. Add more broth or water if a soupier consistency is
desired. Adjust seasoning with salt and pepper. Finally to
garnish, on a non-stick sauté pan heat melted butter and fry jimbu till dark. Add garlic slices and fry till lightly
browned. Pour the jimbu-fused fat over the soup.
Serve with cooked rice, roti (flat bread) or puri (deep-fried flat bread).
Vegetarian Quantee
(Curried Soup with Mixed Sprouted Bean)
INGREDIENTS
2 cups mixed beans (kidney beans, black-eyed beans, chickpeas, soya beans, mung beans, green beans, black beans, white beans)
1/2 teaspoon jwanu (lovage
seeds)
1 teaspoon fennel seeds
1 teaspoon mustard seeds
1 tablespoon curry powder
1 tablespoon garlic, minced
1 tablespoon ginger, minced
3 fresh red chilies, minced
1/2 teaspoon turmeric
2 cups onion, chopped
2 cups chopped tomatoes
2 cups red bell pepper, chopped
4 cups broth or water as required
3 tablespoons cooking oil
Salt and Pepper
2 tablespoons cilantro, finely chopped for garnish
DIRECTIONS
In a large bowl with water soak beans overnight. Drain the water and wash the
beans. Cover the bowl and set it in a warm place to allow sprouting. It takes
about 2-3 days depending on the desired length of sprouts.
Heat oil in a saucepan.
Fry jwanu, fennel seeds, and mustard seeds until
light brown. Add three cups of sprouted beans and fry for two minutes over
medium heat. Add chopped onions, chili, curry powder, garlic, ginger,
turmeric, salt, and pepper. Mix to coat the sprouted beans well, for about
two minutes. Add tomatoes, chopped red bell pepper and broth to the beans'
mixture. Season with salt and pepper. Bring to a boil and let simmer on
low heat until the sprouts are tender and the desired consistency of the soup
has been achieved. Garnish with chopped cilantro. Serve with rice.
Lamb
Quantee
(Mixed Sprouted
Beans with Lamb)
INGREDIENTS
2 cups mixed beans (kidney beans, black-eyed beans, chickpeas, soya beans, mung beans, green beans, black beans, white beans, red
beans)
1 lb. meat (lamb, chicken, or turkey), cut into small pieces
1/2 teaspoon jwanu (lovage
seeds)
1 teaspoon fennel seeds
1 teaspoon mustard seeds
1 tablespoon curry powder
1 tablespoon garlic, minced
1 tablespoon ginger, minced
3 fresh red chilies, minced
1/2 teaspoon turmeric
2 cups onion, chopped
2 cups tomato, chopped
4 cups broth or water as required
3 tablespoons cooking oil
Salt and Pepper
2 tablespoons cilantro, finely chopped for garnish
DIRECTIONS
In a large bowl with water soak beans overnight. Drain the water and wash the
beans. Cover the bowl and set it in a warm place to allow sprouting. It takes
about 2-3 days depending on the desired length of sprouts.
In a saucepan, heat oil;
fry jwanu, fennel seeds, and mustard seeds until
light brown. Add meat pieces and brown well. Add three cups of sprouted
beans and fry for two minutes. Add chopped onion, chilies, curry powder,
garlic, ginger, turmeric, salt, and pepper. Fry until onions have
turned slightly brown. Add tomatoes and brothto
the beans' mixture. Season with salt and pepper. Bring to a boil
and let simmer on low heat until the meat and sprouts are tender and the
desired consistency of the soup has been achieved. Garnish with chopped
cilantro. Serve with rice.
Nepali Dal
(Lentil Soup
Prepared with Spices)
INGREDIENTS
2 cups black lentils (yellow or red lentils can be used)
1 cup onion, finely chopped
1 teaspoon turmeric
1 tablespoon ginger, minced
1/4 teaspoon asafetida
2 tablespoons cooking oil
6 cups broth or water as required
Salt and Pepper
For garnish:
1 tablespoon garlic, minced
1/2 teaspoon jimbu
1 teaspoon cumin seeds
5 dried red chilies
2 tablespoons clarified butter
DIRECTIONS
Rinse lentils thoroughly. In a bowl, put lentils and two cup of warm
water; let stand for overnight in the refrigerator. Drain water; rinse
off soaked lentils. In a large sauce pan, heat two tablespoons of oil.
Fry turmeric, minced ginger, asafetida, salt and pepper for 30 sec. Add soaked
lentils and stir for a few minutes. Add broth and mix well. Bring to a boil,
cover the pan and allow simmering for 45-60 minutes or until the lentils are cooked tender and a desired consistency has been
achieved. Adjust seasoning with salt and pepper. Take off the heat.
In a non-stick saute pan, heat half cup of clarified butter. Fry
turmeric, jimbu, dried red chilies, garlic and
ginger for a minute or so. Never allow the garnishing ingredients to turn
dark, or else it will impart a bitter flavor to the soup. Take off the heat
and drizzle over the cooked lentils. Give it a gentle stir to incorporate the
garnish into the soup body. Serve hot with rice or roti
(flat bread).
Gundruk
Suruwa
(Soup of Fermented Vegetables)
For Gundruk:
INGREDIENTS
1/2 lb mustard greens, cut in 2-in. length
1/2 lb daikon, thinly sliced and cut in 2-in.
length
1/2 lb napa cabbage, cut in 2-in. length
1/2 lb spinach, torn into 2-in. pieces
DIRECTIONS
In a large mixing bowl, add all vegetables; rinse and drain. Spread out
the vegetables evenly on a large tray and allow sun drying for a day, turning
frequently, to reduce the moisture. The vegetables will have wilted a bit.
Collect and put in a large bowl. Pack the vegetables into a large, thick
sterilized jar and compact as much as possible. Tighten the lid and let stand
for two days in a warm place. After the two-day period has elapsed, open the
lid and pour out the liquid ponding on top of the
vegetable mixture of the jar. Press down the mixture again and close the lid.
Allow fermenting for another 3-5 days. At the end of the fermentation
process, the vegetable will have developed acidic flavors. Use gundruk fresh or in the sun-dried form for the
soup preparation.
Soup Preparation:
1 cup gundruk
3 cups potatoes, diced
2 cups tomatoes, diced
1 cup onion, diced
1/2 cup green pepper, diced
3 dried red chilies
1 teaspoon cumin seeds
1 tablespoon garlic, minced
1 tablespoon ginger, minced
1 teaspoon cumin powder
3 cups broth or water
3 tablespoons cooking oil
Salt and Pepper
1 tablespoon chopped cilantro (for garnish)
DIRECTIONS
In a large sauce pan, heat oil and fry cumin seeds and dried chilies until
dark. Add gundruk and brown well. Add
diced onions, green pepper, garlic, ginger, turmeric, cumin powder, salt and
pepper and stir for five minutes. Add potatoes, chopped tomatoes and broth;
stir thoroughly. Bring to a boil and allow simmering for 20-30 minutes or
until potatoes are tender and a desired soup
consistency has been achieved. Serve with steamed rice.
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