My cookbook, recipes, tips, reviews, and much more…

Hello Everyone,

Hope your 2017 has started off in a great way! Here’s a gentle reminder for you to keep track of your health goals and grab a copy of my educational cookbook in case you missed the social media announcement.

My much-awaited debut cookbook, LOVE THY LEGUMES, was published on Dec 21, 2016!! Did you know that 2016 was the International Year of Pulses? This book will help you get started with your celebration of legumes for the many years to come.

No more canned legumes and messy kitchens – learn how to cook delicious legume dishes in ~ 30 minutes, while preserving as many nutrients as possible. Pair them with vegetables or animal proteins and enjoy them as you move towards a more plant-based sustainable diet.

First and foremost, let me tell you that Love thy Legumes ain’t just a cookbook — it’s an educational cookbook! It goes beyond recipes to empower the reader with the knowledge of meal balancing, healthful cooking practices and techniques, and menu planning for long-term good health. I believe that learning to balance a meal is the most important step towards understanding how to eat healthy. 

FRONT COVER

 

BACK COVER

love thy legumes

Dedicated to the humble and nutrient-dense legumes, this book is packed with lip-smacking recipes and photos. Enjoy these dishes while also learning the health benefits of eating legumes, and simple food pairings to balance your meals! Experiment with some new strategies for cooking and menu planning as you transition towards a plant-based diet. Recipes come with a nutrition profile and tips on how and why the ingredients are important.

It is available in the paperback format in the US, Canada, and Europe, and the Kindle format is available worldwide including India, Brazil, Japan, Mexico, Australia, etc. One can use the free Kindle app and read it on any device be it a PC, Mac, tablet, or phone.

Here are some quick links, but do check out my SHOP section for all options. Discounts are available for purchases through my e-store. Please send me a note through the facebook page if you are interested in buying the book at the discounted rate.

Amazon US Paperback: https://goo.gl/TSnokY
Amazon India: https://goo.gl/ISWe5S
Worldwide options, e-store promotions, and app download details: http://quicklydelicious.com/shop/

 

If you live in the Bay Area, you can get your copy from the East West Bookstore in Mountain View (324 Castro St) or from the Indian Spice Bazaar grocery store in Sunnyvale (1637 Hollenbeck Ave).

Love thy Legumes at the East West Bookstore in Mountain View, California
Love thy Legumes at the Indian Spice Bazaar in Sunnyvale, California

SPECIAL THANKS

My sincere thanks to Amber, Heather, and Lara for their editorial reviews, and to my family and friends who have helped me in different ways to reach this milestone. Here is what my reviewers have to say:

Sonali Suratkar’s debut book “Love Thy Legumes” is a great addition to anyone’s healthy-eating toolbox. Having practical and appealing recipe ideas on hand is of high priority for being consistent with goals to reach or maintain optimal health, and this educational cookbook delivers. Not only does this book provide recipes, but also the myriad nutritional benefits from legumes and other healthy foods that pair well with them. As a legume-lover myself, I found the book full of ways to use one of my household staples in new and exciting dishes while keeping my plate healthy and balanced. I look forward to sharing this resource with my vegetarian and non-vegetarian nutrition clients, friends, and family, and I recommend that others do the same.
-Amber C. Summers, PhD, RDN, CHES

In her debut cookbook, nutritionist and legume enthusiast Sonali Suratkar celebrates the often overlooked, but high-nutrient legume. Teeming with dozens of varied recipes and complimented with beautiful photos, “Love they Legumes” will inspire readers reach for this high-protein, high-fiber food group. Whether as the centerpiece of your meal, or paired with other dishes, Suratkar invites readers to appreciate the deliciousness of legumes. Readers will learn about the nutritional content and health benefits of legumes as well as practical advice to incorporate legumes into their diets.
-Heather Lukolyo, MD, MHS

 
Whether you are a vegetarian or not you’ll learn to “Love thy legumes” after reading this book. Filled with delicious healthy recipes and useful tips on incorporating legumes into your diet, this cookbook includes a wide variety of ways to prepare legumes. While there is an Indian influence to many of the recipes, there is also something for every taste.
-Lara Ho, RN, PhD

 

 

AMAZON CUSTOMER REVIEWS (ABBREVIATED)

Loved Love thy Legumes: Every inch of the book speaks highly about author’s knowledge, expertise, creativity, hard work, and, above all, her passion and commitment to make difference in the way we eat. LTL would be a staple cookbook for Indians and warm invitation to others. My wife and I have personally tried out and savored few recipes and we even found few dishes to feed our toddler son. It’s my pleasure to strongly recommend this book to all and one.

Simply Fantastic: This is one of the best cookbooks which covers Indian recipes from a nutritional point apart from being very tasty, colorful and flavorful. The recipes are very easy to follow using minimal steps and ingredients making it very user-friendly for a busy lifestyle. Sonali’s in-depth knowledge and her love and passion are quite evident on all the pages. The tips are very useful and help one understand the importance of adding certain ingredients to enhance nutrition. A job well done!

Read, eat & be nourished: It’s a lovely book. The author writes in a direct, engaging tone, clearly trying to explain everything as best she can—almost as if she were here in my kitchen. While the first part of the book is devoted to nutritional analyses and dietary guidelines, for me, the recipes are the highlight. They cover the entire range of Indian delights, from dals to desserts, including such specialties as sambar, bisibele, idli and dosa—boiled, baked and fried. Amazing. And not only that, every recipe I’ve tried so far (admittedly only three!) have produced delicious results. This is rapidly becoming my Indian cookery book of choice.

 

HIGHLIGHTS OF THE BOOK

  • Learn about the health benefits of eating legumes regularly, how much to eat, how to pair, etc. whether it is for optimal health, for losing weight or getting better control over your blood sugar, blood pressure, etc.
  • Check out ways for improving the nutritive value of your meal by following good cooking practices
  • Understand basic concepts of nutrition through charts and photographs
  • Build your menu by balancing your meals with simple food pairing ideas
  • Enjoy the recipes in different ways by trying out the variations shared in the recipe
  • Adjust the servings of the recipes to fit your caloric intake by following the nutritive value calculated for each recipe 

Hope you enjoy the recipes and also feel empowered with practical tips and most relevant nutrition information to prepare well-balanced nourishing meals for yourself and your family.

 

SOME OF MY FAVE RECIPES FROM THE BOOK

Simply Chole

Restaurant-Style Dal Makhani, No Cream

Sambar (without any ready-made sambar masala)

Ragda Pattice

Black beans patties

Turkey Kebabs

Chicken Dhanshak

Fennel-Infused Chicken and Mung Beans Stew

Soy Kheema

Tofu Bruschetta

Tofu Pakoras in Silky Spinach Curry

Whole Mung Kebabs or Dosa

High Fiber & Protein Packed Idlis and dosas

Whole Mung Khichadi

Lentils and Brown Rice Pulao

Toasty Idlis

Multi-grain Thalipeeth (gluten-free)

Hummus

Chana dal chutney

Chutney podi

Puran Poli (simple and easy)

Chocolate crepes

Fenugreek crepes

Mung Dal Kheer

Kulfi

Tofu Mocha Soufflé

So, wait no more and grab your copy today!! 🙂

 

 

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