Disease Proof

Exotic Stew, Exotic Soup

West African Red Lentil Okra Stew
2 cups red lentils
2 tablespoons tomato paste
1/2 cup smooth natural no-salt peanut butter at room temperature
4 tablespoons Dr. Fuhrman’s VegiZest
4 cups carrot juice
2 cups frozen chopped onion
1 15-ounce can whole no-salt crushed or chopped tomatoes (San Marzano are the sweetest)
4 cloves garlic, minced or pressed
3 teaspoons chili powder, or to taste
pinch cayenne pepper
1 medium sweet potato, chopped
16 ounces frozen okra, thawed and cut in half crosswise
16 ounces frozen chopped kale or collard greens
In large sauce pan simmer red lentils in 3 cups of water for 15 minutes. In mixing bowl whisk tomato paste, peanut butter, VegiZest and carrot juice, then add to simmering lentils. Next add rest of ingredient and mix together. Bring to a boil, cover and simmer on low heat for about 20 minutes. Uncover and simmer another 20 minutes. Serves 8.

Creamy Curry Pumpkin Soup
1 medium onion, chopped
2 cloves garlic, chopped
1 tablespoon water
1/2 tablespoon curry powder
1 teaspoon dried parsley
2 cups vegetable broth (low sodium)
1 15-ounce can pumpkin
2 tablespoons date sugar
1/4 cup raw cashews
1 1/4 cups unsweetened soy milk
In a soup pot cook onion and garlic in water until tender. Add curry powder and parsley and mix well. Add vegetable broth, pumpkin, and date sugar and mix well using a wire whisk. Simmer on low for 20 minutes, stirring occasionally. Remove 1/4 of the soup and add to blender along with the cashews. Blend until smooth. Stir back into rest of soup and add soy milk. Heat through before serving. Serves 4.
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Comments (6) Read through and enter the discussion with the form at the end
Heidi - April 5, 2007 10:00 PM

Thank you for these recipes. They look amazing. I love making soup/salad meals and have been getting my family into it. (They love it, too) These are some nifty new additions. Looking forward to trying them soon. In fact, and I mention this b/c others find it helpful, for Christmas we had a soup/salad meal. Each of the 2 guests made a soup and the host made a soup and tossed a dark green salad together. It was a simple meal so the host could spend time with her guests, and we all go to contribute to a relatively simple, satisfying, and not overly stuffing, meal. And we got to try some different recipes, which were shared. Friends we told about it thought it was a great idea for the holidays; less fuss and overstuffed-ness...more time with loved ones, and still...comforting foods. Just thought I'd share! Spread the love and the good times, yes?!

Mary - April 6, 2007 12:48 AM

Gah I'm trying to give up peanut butter! Why do you tempt me?

Claudia Bullock - April 6, 2007 10:16 AM

I have to object to the 1/2 cup of peanut butter. Where did this recipe come from? Dr. Fuhrman tells us that peanut butter is made from roasted peanuts, and contains acrylamides, which are a carcinogenic substance. Wouldn't almond butter be a better choice?

Michael - April 6, 2007 3:05 PM

I've made the African Lentil Stew. It's delicious! Eating peanut butter on occasion is not a problem. Just like everything else, just because Dr. Fuhrman says it isn't very healthy, doesn't mean you never can eat it again. That kind of rigidity is not necessary.

Keith - April 8, 2007 3:57 AM

I've had luck in the past replacing peanut butter in recipes with ground raw sunflower seeds. It looks like it would be a good match for this soup.

ChelB - May 6, 2008 9:29 PM

I'm African-American and stumbled upon this website while searching online. Groundnut/peanut butter soup is actually a West African dish and not American. Groundnuts/peanuts are an African food that African eat often. I am not sure where Dr. Fuhrman got his exact recipe from, but people of African descent have eaten peanuts for many years and have not had a problem with them. Just because something doesn't work for you doesn't mean it's bad for all people.

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