New Vegetarian Recipe For You!

Hi Everyone!

I’m excited to share with you this new video…it’s one of my favorite vegetarian recipes and you can add it to your veggie meal plans immediately.

Please let me know what you think and I’ll put together more videos ASAP. I hope I’m not too nervous in this one.

Anyways, I love filming new vegetarian meals so please let me know what you would like to see.


70 Comments Leave a Comment

Comment by Stacey
2009-08-17 19:38:50

Kardena that looks great. Would be agreat quick snack, like 1/2 cup t/o the day.
How long do you think it will last in the fridge? Can you freeze this?
Thank you

Comment by Kardena Pauza
2009-09-02 19:18:34

Hi Stacey if I haven’t answered you yet, it will last about 3-4 days in the fridge. yes about 1/2 a cup in part fo your meal or as a snack. If you freeze it I’m not sure if it will turn out mushy. But worth a try. Experiment! Kardena

Comment by Debbie
2009-08-18 00:17:07

This looks/sounds good. I love lentils, but I only know how to cook them for lentil stew/soup. I’m going to have to find some of those jars for sprouting. Thanks for posting this. I can’t wait to see your breakfast recipe.

Comment by claudia Lua
2009-08-18 00:27:53

haello kardena,

looks awesome. I’ll definately have a go at it.
Love raw food!

Comment by Aile
2009-08-18 00:29:59

Thank you! I love it!

Comment by Sandra
2009-08-18 02:36:59

I enjoy watching your recipe videos, and I would enjoy them even more if the camera was on a tripod. The hand-held method that wobbles makes me quite dizzy and it is difficult for me to concentrate on your talking.

Comment by Kardena Pauza
2009-09-02 19:16:25

Hi Sandra,
We will work on this thanks!

Comment by Yvonne
2009-08-18 03:26:55

What a great yet simple recipe, cannot wait to give it a try this evening here in the UK.

Comment by dawn
2009-08-18 04:00:51

Thanks for the recipe, I am sure it taste great and I am going to try it as soon as I can, but after I soak my lentils I nornally drain then and leave on the counter for two to three days rinsing and draining at least two times a day to get sprouts. Is that how you do yours as well or do you just soak them. Maybe I am doing something wrong. You look great. Thanks again.


Comment by Kardena Pauza
2009-09-02 19:13:45

Hello Dawn, You are right on with your lentil sprouting technique. Sometimes I don’t wait 2-3 days but longer is better!

Comment by eimear
2009-08-18 04:35:05

thank you so very much for that, it was absolutely fantastic, please please keep them coming. Even though I love to cook, healthy stuff if possible of course(!), I always seem to have a certain apathy when it comes to using recipes from a book, I much prefer to see something being prepared and am much more likely to use the recipe after seeing it come to life in front of my eyes. Also, because I live in Ireland some of the ingredients mentioned in your recipes are not always available here or are known as something else on this side of the world, seeing the ingredients makes it much easier to figure out what they are and what I might susbstitute if the need arises. Great work, I love it I love it I love it

Comment by Kardena Pauza
2009-09-02 19:12:34

Hello Eimear.
Thank you so much for your feedback. I really appreciate it! I realized that when I say cilantro, in Europe I think you know it as coriander. It looks like fresh parsley. I will keep that in mind in the future. Love the feedback! Kardena

Comment by Anca
2009-08-18 04:43:37

Hi Kardena,
I had absolutely no idea that lentils could be eaten like this! I will definitely give it a try. I saw you used red lentils – I’ve got right now in my kitchen red, green and brown lentils, do they all “work” the same?

PS: The soaked almonds are great! I tried them right after the first message I got from you

Comment by Richard
2009-08-18 05:15:58

Looks good, don’t you cook this meal?

Comment by Susmita
2009-08-18 06:48:33

Hi Kardena,

I loved watching the video. I use a lot of lentils myself. Being an Indian I use it every other day but always in the cooked form. I sprout and use the green variety regularly but havne’t thought of using this variety uncooked. Will like to try it though.

Susmita from India

Comment by Dennis
2009-08-18 06:50:58

I like easy recipes that are fast to make and do not require cooking. I will give this recipe a try. I like lentils.

Comment by margot
2009-08-18 08:19:34

love this recipe-being a veggie i always look for fresh protein and energy-THANKS!

Comment by Dorothy
2009-08-18 08:25:30

Hi Kardena:

I really enjoy watching the cooking lesson, please keep them coming.

Thanks for taking the time to show those of us that have never gone veggie before and not knowing where or how to start cooking this way!

Comment by Kardena Pauza
2009-09-02 19:02:15

you are welcome. Stay tuned Dorothy!

Comment by Ruby Cardenas
2009-08-18 08:50:22

Hi Kardena,
I will try it very soon.
How long do you soak almonds? Did you sprouted the sunflower seeds? How long and how?
Thank you very much for sharing it.

Comment by Kardena Pauza
2009-09-02 19:01:46

Hi Ruby,
I will do a video about this so it makes more sense. But almonds soak 24 hours. rinse every 12 hours. then store in frig in water. Yes, I sprouted the sunflower seeds and they only need to soak to 8-12 hours and they are ready to eat. Enjoy! Kardena

Comment by Diane
2009-08-18 10:28:26

Thanks you did a excellent job looking forward to more video that was an easy dish to make can’t wait to go shopping so I could get started

Comment by Garry
2009-08-18 10:35:07

Hi Kardena,

thanks for making meal prep so simple.

I’m a long term veggie & coeliac who over the years has paid leas & less attention to acquiring new meals. End result, boring subsestance eating. I’m fascinated to see you eating the lintels raw, as I’ve been making lintel stews over the last 2 weeks (new leaf & all that) & it never occurred to me that I could eat them raw.

I have to second Eimear’s comments above, re being more visually inspired… I gladly paid out the dollars for your & Craig Ballentyne’s joint books… but I know I’ll probably never read them and they’ve joined my wall of good nutrition recipe books… On the other hand this video alone makes the purchase price worth it, as I’m inspired to make this meal now seeing how simple it is & can’t wait to see what you do with the almonds.

Keep up the good work.


PS: If you can help us Europeans out where possible, with alternative names for US common named veg & herbs as they crop up e.g. widely used in US, Cilantro??? remains a total mystery to me.

Comment by Kardena Pauza
2009-08-21 03:36:00

Hi Gary,
I understand the boring food issue and seeing something made once gives the road map to make it myself. I eat for nutrients also but I love flavors and variety too so I figured out how to make tasty super healthy foods. Almond recipes will be coming up soon! I am so happy to hear my video made the purchase worth it for you.
I will try and keep in mind the food name differences. I was in Australia so I remember trying to find cilantro but it was called coriander. Cilantro looks similar to parsley but with a different pungent flavor. What we call coriander is the seeds whole or ground into a powder. So it’s probably called coriander there. Wishing you Wellness, Kardena

Comment by Eliane
2009-08-18 11:03:26

Hello Kardena,
The recipe looks pretty easy once the lentils has been soaked, I like then but the cooking of then never comes out as I want, I will try it row thou.
Just yesrterday I had some fresh corn in my hands they looked yamm but only the idea of cooking then made me put it down, now I have a reason to go back to the grocery shop and get it. How do you get your sunflowres sprouts? Never heard of them before.

The video is fine and you not nervous at all, you look relaxed guess people gets more interested in the recipe and are not noticing if you are or not nervious, you did great.

Comment by Kardena Pauza
2009-08-21 03:28:01

Hi Eliane,
Raw corn is so tasty in some many recipes or just eaten right off the cobb. I find it to be creamy. We make southwestern style dishes with it too. Thanks for the feed back on the video. The info is most important. I’m just the messenger:)

Comment by Margaret
2009-08-18 11:48:22

This looks and sounds great I shall soak some lentils and give the recipe a try!
Thank you!

Comment by Manuela
2009-08-18 12:39:04

Thank you Kardena,

I love the recipe and your presentation was very nice !!!
Many thanks for the wonderful & healthy dinner tip
Keep up the good work :-)

Comment by Kardena Pauza
2009-08-21 03:25:16

Thank you, stay tuned for more!

Comment by Paul F. Sweatt
2009-08-18 15:16:54

Looks yummy. Can’t wait to make it.

Comment by Cindy
2009-08-18 15:29:54

I thought Lentils, and some other legumes, had to be cooked to be digestible.
Your comments on that, and which ones if any, have to be cooked would be appreciated. I do eat raw (or sprouted)chick peas, soaked overnight, to make Falafels. Also is that what “sprouting” is? Just soaking them for a period of time. I’ve always wondered.
P.S. Aren’t the almonds soggy after soaking or do you let them dry out somehow afterwards and if so how do you store them after soaking?
Thanks for your reply

Comment by Kardena Pauza
2009-08-21 03:24:52

Hi Cindy,
Great questions, legumes are easier to digest when they are soaked/sprouted. it releases the enzyme inhibitors and they become enzyme active allowing you to digest them easier and absorb the nutrients. Same as soaking chickpeas. Soaking is the action and first step of the sprouting process. same thing. sometimes you do one more step where you pour out the water after soaking and let seeds and legumes sit for a day to sprout a little more to where you can see the little sprout emerging.
About almonds be soggy. They become more plump and easier to chew. Not really soggy, more like creamier. Everyone I know prefers soaked almonds once they try them. To store soaked almonds you need to put them in fresh water and place in the refrigerator with a lid on the container. They will store for 4-5 days. Enjoy! Kardena

Comment by Alfredo Zapata
2009-08-18 18:04:31

I like it, just one thing. How do you calculate the serving portion becasue on that container it look’s like 3 or 4 servings :)

Comment by Kardena Pauza
2009-08-21 03:06:11

Hello Alfredo, For the serving per person- men about 1 1/2- 2 cups after it’s made and for women, 1- 1 1/2 cups. Eat this with another dish like 2 cups of broccoli, a big salad, or stir fry and you have a wonderful meal. The lentil dish will give you 2/3 of your protein for that meal so the remainder of your protein and nutrients can come from veggie sources. Enjoy!

Comment by Cliff
2009-08-18 20:33:46

Hi Kardena,
Just watched this with my wife (I previewed it earlier). Looks great and I’ve been tasked to make this up. As a newbie, I’m not familiar either with soaking lentils or how much you started with. Any help on that? Thanks. Looking forward to trying it.

Comment by Kardena Pauza
2009-08-21 03:02:57

Hi Cliff,
Great question. To soak lentils- place lentils in a jar or any bowl and add water to cover about 1-2 inch above the lentils because the lentils will absorb the water and swell up. Soak lentils for 8 hours, rinse with fresh water, dump water out just leaving lentils slightly damp. Sit on counter for 5ish hours to sprout a little more if you want. That easy. Give on last rinse and they are ready to go. If you have leftover lentils store in frog and they will last for about 3 days. The amount of lentils I used was for 2 of us and I believe we ate most of it that night. We ate the lentils with a salad. For the serving per person- men 1 1/2- 2 cups after it’s made and for women, 1- 1 1/2 cups. Eat this with another dish like broccoli, a big salad, or stir fry and you have a wonderful meal. The lentil dish will give you 2/3 of your protein for that meal so the remainder of your protein and nutrients can come from veggie sources. Enjoy!

Comment by Christy
2009-08-18 22:36:34

That was awesome! I can’t wait to try the recipe. I’d like to see you do a video giving us more information about sprouting. That’s the first time I’ve seen a sprouting jar so I learned something new today. Thanks, Kardena!

Comment by Kardena Pauza
2009-08-21 02:50:21

cool! great idea. I will definitely do a sprouting video for you and everyone. glad you liked it!

Comment by Kim
2009-08-19 02:12:45

are lentils considered a complete protein or do I need to add to them?

Your videos are great btw!

Comment by Kardena Pauza
2009-08-21 02:46:29

Hi Kim, great question.. Lentils typically are don’t contain two amino acids, however when they are sprouted they do contain sufficient amounts of these two amino acids. Technically you don’t have to add other protein sources but I usually eat them with veggies or something else. Plus as long as you eat other sources of protein throughout the day, your body will make complete proteins. The body will store amino acids, then use stored amino acids to bind with amino acids you have just consumed to make complete proteins. Hope that helps! thanks for the kind words. I will keep the videos comin’

Comment by Jesse
2009-08-19 02:39:59

Awesome video Kardena. Yes you looked a little nervous but the content was there and I’m really looking forward to more video’s. I’m really enjoying your recipe’s. I try to share them with some of my friends but most of them are carnivores.

Comment by Kardena Pauza
2009-08-21 02:29:09

Cool, glad you liked it. I’m learning how to be in front of a camera:) These recipes can be great side dishes to any meal! I’m not out to change everyone, just share for those who are open to try healthier options. I usually make something and don’t refer to it as vegan or vegetarian and let people try it first. then spring it on them, haha..

Comment by Kerry Madgwick
2009-08-19 06:23:27

Hi Kardena
Thanks for the receipe – this looks like a great way to do lentils and will give it a try – love the idea of sunflower seed sprouts!!

Comment by Kardena Pauza
2009-08-21 02:13:17

Thank you, I will show some sunflower seed recipes in the future too!

Comment by SACHin
2009-08-19 10:48:53

thanks a lot …

Comment by Kardena Pauza
2009-09-02 18:57:32

you are very welcome! Kardena

Comment by P
2009-08-20 16:14:33

It would be very helpful if the receipe is posted or available to print.

Comment by Kardena Pauza
2009-08-21 02:10:45

Hi, I am so used to just making it up as I go. Thanks for bringing up that point. I will put the measurements to the recipes now. Thanks!

Comment by LG
2009-08-21 05:01:34

Keep the videos coming!! I’m a visual learner & it really motivates me to see how to prepare yummy dishes!

Comment by ROSIE
2009-08-24 19:09:45


Comment by moe
2009-08-24 20:40:57

Hey Kardena …awesome recipe!!!! I would also love to see a video on sprouting and if you could do a video or two with some bean recipes that would be awesome too!!
THanks for all the info !!!!!!

Comment by Kardena Pauza
2009-09-02 18:54:33

Thanks Moe, I put that on my list of videos to do for you! Kardena

Comment by Teri
2009-08-29 10:18:44

Hey Kardena – was glad to see the raw lentil recipe. Recently started the EVMP and am wishing there was less soy and wheat in it. As a Raw Foodist, you probably don’t even eat those things yourself, do you?

Comment by Kardena Pauza
2009-08-30 22:07:11

Hi Teri, Glad you liked the lentil recipe. If you want to limit your soy or wheat intake, there is a ton of variety in the meal plan so if you need to substitute one meal for another, please do. I calculated out the calories so they are interchangeable. When I lost all my weight I was not raw, the raw diet came later. Having a program people can transition to from meat based, fast-food, unhealthy diets to an easy and healthy vegetarian diet is my main goal. I will still be adding in easy raw food recipes! btw- I do have a little cooked soy beans or tofu once in a while. I do my best! Thanks for your comments, Kardena

Comment by Cliff
2009-08-31 12:28:36

I tried this recipe on Friday. It’s a major hit. I added extra corn and some Creole seasoning and it has been great. Just had some for lunch. Thanks so much. I’ll look forward to additional recipes. I’m going to pass this one one to our daughters.

Comment by Kardena Pauza
2009-09-02 18:12:01

Hi Cliff,
Thanks for the feedback! Easy to soak and make huh? I like how you modified it a bit. Love the creole spices. Kardena

Comment by Melissa
2009-09-09 09:40:01

I know some people love videos but I don’t have time to watch them. I’d rather have a written recipe which I can scan in 5 seconds …. sooooo … could you make both camps happy and provide a recipe to accompany your video postings? Many thanks.

Comment by Tonja
2009-09-09 13:38:53


As a long-time vegetarian who first moved to a whole foods / high nutrient density approach and is now moving to a high raw foods approach, I really appreciate your raw foods recipes – especially those that are quick and easy but focus on the high nutrient density foods. Have you thought about making a raw meal plan?


Comment by Kardena Pauza
2009-09-12 20:12:32

Hi Tonja,
Glad you are enjoying the raw meals. The raw food meal plan is another plan we are looking in to doing in the future. Most likely after our helpful holiday recipes.

Comment by Kardena Pauza
2009-09-12 20:13:50

Hello Melissa,
Thank you for your feedback. I will do this in the future! Great idea.

Comment by Kardena Pauza
2009-09-12 20:17:51

Hi Debbie,
You can start soaking/sprouting lentils right away. The sprouting lids are convenient however you can put the lentils in a bowl and fill with water. When you are ready to rinse them you place the container lid on top with a small opening only to allow the water to drain and hold back the lentils. This is the poor mans version and works fine.

Comment by Kardena Pauza
2009-09-12 20:19:03

Sorry about that Sandra. My camera man must have been fidgety that day. We’ll work on that.

Comment by Kardena Pauza
2009-09-12 20:20:45

Hi Anca,
Did you try sprouting the lentils yet? They should all sprout. Glad you like the almonds. They are much creamier, softer and sweeter.

Comment by Kardena Pauza
2009-09-12 20:21:22

Hi Richard,
This is a raw meal so it’s so simple you don’t have to cook it!

Comment by Kardena Pauza
2009-09-12 20:23:10

Hi Ruby, Did you see my new post about sprouting? It should answer your question. Enjoy! Kardena

Comment by Kardena Pauza
2009-09-12 20:26:39

Hi Christy, I listened to your request for a sprouting video. Check it out at
As you’ll see sprouting jar are optional but nice to have. Wishing You Wellness, Kardena

Comment by Shawn Gadwa
2009-11-10 22:57:53

Looks like a nice Recipe… Thanks for posting it. I would question how crunchy the lentils were, and also about how starchy they were. Thats been my past experience with lentil sprouts… they were always really starchy. I liked to sprout them a day or two longer and then add it to my salads then it was OK but I’ve tried lots of other recipes and I’ve not cared for them.

Anyhow, Real Salt is actually not Sea Salt… its rock salt harvested deep down in the earth in Utah. They say that its sea salt simply because they believe that it formed millions and millions of years ago and somehow got locked under the earths surface when America started to rise up out of the ocean. Personally, I don’t believe that.

Anyhow, I use the Real Salt anyway simply because its what I have… and its much, much better than conventional table salt. However, after doing some research, it seems that Pink Himalayan Salt is much better as its higher in minerals and does not have the toxins that might be associated with regular sea salt. Plus, it tastes, in my opinion… much better even than Real Salt.

Comment by Kardena Pauza
2009-11-17 01:19:19

Hi Shawn,
Thanks for the comments. It’s up to your preference on the lentils. Yes a couple more days will allow the lentils to convert into more of a plant than a legume changing the texture.

Maybe I’ll do a post on just salt! Real salt is not polluted just like the Himalayan and Andes Mtn. salt. The sea salt from the existing sea is what scientists say is polluted. I agree. They each have a distinct flavor. Either way, table salt is poisonous.
Wishing you wellness, Kardena

Comment by Pat volk
2011-12-10 15:54:51

“Real salt is not polluted just like the Himalayan and Andes Mtn salt.”

Please translate as the meaning is not clear.Is real salt polluted or not<

Comment by Kardena
2012-01-05 10:21:19

Thank you for asking, what I meant is that real salt is not polluted. Sea salt, depending on where it’s harvested could potentially have pollutants.

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