Category Archives: lentils

Coconut and Curried Lentil Dahl

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I modified this recipe VERY little from that of “The Happy Pear” recipe (https://www.youtube.com/watch?v=h1G3J-nvAUI).  It is so easy to make, and very filling. You could use any number of greens in place of the bok choy (i.e., baby spinach, arugula, chard).  Also, if you wanted to speed up the cooking process, you could use yellow lentils as they cook much faster than green lentils.

I started off with a few tablespoons of EVOO in a stockpot, and added one whole chopped purple onion, two medium-sized chopped zucchinis, a grated carrot, and about 2 tsp. sea salt.  I stirred that over medium high heat for 3-5 minutes, while I chopped up the sweet potato.  It was organic, so I washed it well, but I did not peel it.  A lot of the nutrients from root vegetables are found in the skin (only use if organic, though).  Then, I added about 2 heaping tbsp. of a high-quality yellow curry, 1 heaping tbsp. each ground cumin, coriander, sweet paprika.  I continued to stir constantly over medium-high heat for another 5 minutes before adding the chopped sweet potato.  I stirred and mixed all ingredients very well so all vegetables were well coated with the spices.  At that point, I added one carton of Pomi strained tomatoes (26 oz.), and one 13 oz. Thai Kitchen unsweetened coconut milk.  Stirred all very well, then added one 16-oz package of dried green lentils that I had washed and drained thoroughly.  I mixed all this together, then added about 1.5 liters of water (enough to make it soup-like because the lentils and the sweet potato need a lot of water to absorb).  I also added a heaping tsp. of organic dried vegetable bouillon for extra flavor since I was going to add a very large bok choy later on after the vegetables and lentils had cooked for about 40 minutes.

After 40 to 45 minutes on simmer, stirring regularly and keeping an eye on the liquid level to be sure it was adequate, I added about a tbsp. of soy sauce, and one whole fresh-squeezed lime.  Then, I added the roughly chopped bok choy.  Stirred and simmer for another 10 minutes, or so before serving with some garnish of fresh cilantro.  On the side, I served couscous, but the dahl was plenty enough on its own.  It made a huge pot of dahl, so I’ll be freezing a lot of it today.

Thanks to “The Happy Pear” for their usual inspiration.  They’re on Instagram and other social media sites (I follow them on Instagram, and then watch their great YouTube videos.).

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Curry Vegetable Soup

I know it seems as though I have been making a lot of tomato-based vegetable soups lately. Well, I have. I try varying the ingredients each time, though, and in this recipe I added both curry and turmeric. I started out with less, and at the end I added even more. These two spices give the soup a great flavor.

INGREDIENTS:

Extra-virgin olive oil
1 large yellow cooking onion, chopped
6 stalks celery with leaves, diced
2 large carrots. diced
1 tomato, chopped
6 cloves fresh garlic
1/2 c dried peas, washed and rinsed
1 c dried lentils, washed and rinsed
4 large green zucchinis, julienned
a large handful of fresh arugula, whole
a handful of fresh basil and parsley, finely chopped
2 tbsp curry
1 tbsp turmeric
2 32-oz cartons of organic vegetable broth
2 1/2 c Pace Picante mild salsa
1/4 c Stelline pasta
1/4 c whole-grain elbow pasta
2 c water (filtered)

METHOD:

Heat the olive oil on medium high heat in a soup pot. Add the onion, celery, carrot, zucchini, peas and lentils and stir for about 5 or 10 minutes. Turn the heat down to medium and add the garlic, tomato, basil and parsley mixture, and the curry and turmeric. Stir well and often for the next 5 minutes. Add the vegetable broth and the salsa. Stir and bring to a boil, add the pastas and reduce heat. Gently boil for about 15 minutes, stirring frequently. Add 2 cups water, stirring every five minutes or so while simmering for another 20-30 minutes. Add the arugula about five minutes before serving.

CurryVegetableSoup

 

Organic Black Bean and Corn Salad with Vegetables

LentilsBeanCornSalad

This is a filling and nutritious salad that could be used as a main dish. It’s complete with protein from the black beans, complex carbs from the veggies, and healthy fats from the olive oil in the dressing, and the avocado. I served it on a platter with some lentils on the side, and I dished the salad over some lentils on my plate. It’s refreshing, with lots of tang and texture.

INGREDIENTS:

1 can organic black beans, drained and rinsed
1 cup organic petite sweet corn drained and rinsed (from frozen), or use fresh when it’s in season
1 yellow bell pepper, diced
1 Haas Avocado, diced
1/2 cup diced red onion
1/4 cup of mixed fresh cilantro, basil, and Italian parsley, chopped finely
Few extra basil leaves
1/4 cup freshly squeezed lime juice
1/8 cup extra-virgin olive oil
1 tsp cumin
1 tsp sea salt
1/4 tsp Galloway’s Lemon pepper

METHOD:

Mix the lime juice, olive oil, cumin, sea salt and pepper in a small mason jar. Cover tightly with the lid and shake well. Set aside.

Mix the black beans, corn, bell pepper, red onion, and the finely chopped herbs. Drizzle with a little of the dressing and mix all together. Last, gently mix in the avocado. Add a few basil leaves to the mixture. Cover and refrigerate for about 20 minutes before serving.

Grilled Tofu with Lentil and Rice Salad

TofuLentilRiceSalad

Lots of vegan protein packed into this meal, and that’s just what I wanted. I made a big batch of lentils and rice, storing it in separate containers in the refrigerator so I can use it to make other salads over the next few days. There’s myriad variations using these two high-protein staples—salads, wraps, patties, and lots more.

INGREDIENTS:

2 c organic green lentils (cook ahead and cool)
2 c organic brown basmati rice (cook ahead and cool)
1 c chopped sweet onion (red or white)
1/2 c fresh basil leaves, chopped
1 c thawed and rinsed frozen baby peas
1/4 c chopped fresh mint
lettuce (I used red leafy lettuce from my garden)
1 pkg extra-firm organic tofu, drained well and patted dry with paper towel
Extra-virgin olive oil
Balsamic vinegar
S & P

Cook the green lentils and the rice according to their package directions, and let them each cool separately in the fridge.

Cut the tofu in large cubes and toss it with enough olive oil to coat it well, and sprinkle with seasoning of your choice (I used organic dried garlic with sea salt). Bake in a 425 F oven on a parchment-paper lined sheet for about 10 minutes, then remove and gently turn over and bake another 10 minutes, or so. Keep an eye on them; they should be firm and browned around the edges, but not overdone. When they are ready, gently place them onto a paper towel while you assemble the salad.

Mix 2 cups of the cooked lentils, and 1 cup of the cooked brown basmati rice together. Add 1 cup of chopped sweet onion, the peas, basil leaves, and mint. Mix together. In a small bowl, add 1/4 c balsamic vinegar and salt and pepper to taste. Whisk together. If the balsamic vinegar is of a high quality (which it should be), you don’t need to add any sugar. If not, you will likely need to sweeten it. Drizzle olive oil into the mixture as you whisk. It is usually one part vinegar to 3 parts olive oil, but I tend to do less than that much olive oil. That’s optional. When it is to your taste, drizzle over the salad and mix well. Serve it with some leafy lettuce and the tofu. I topped mine with some chives from my garden, but you can add any kind of garnish.

Three-day Meal Prep for my son

Three-day Meal Prep for my son

I’m trying to get him to eat more vegetarian/vegan meals and meal prepping for him is the perfect tactic to exact my plan! If these meals fully satiate him, he may just decide to alter his diet a bit.

I posted the yam and kale biscuit recipe a few days ago. I’d made the biscuits first, and then with the leftover that I hadn’t baked, I added mashed garbanzo beans, some more seasoning and garlic. For the broccoli and yellow bell pepper salad here, I really quickly steamed the broccoli and then dropped in an ice bath so they’d not continue cooking. I wanted them almost raw. I made a batch of guacamole (not pictured) for dipping (recipe posted here on the last meal prep post from a few months ago). The lentil and rice pilaf recipe is really REALLY tasty, and I decided to poach an egg and plop it on top of some fresh baby spinach, along with a little grated cheese. If this was a meal prep for me, I’d omit the eggs since I’m vegan. I’d probably add some chopped fresh veggies on top of mine.

So, here’s the lentil and rice pilaf recipe:

INGREDIENTS:

2 cups dried brown lentils, rinsed and picked over
1 large onion, minced finely
1 small bunch Kale, rinsed and chopped
2 cloves garlic, finely minced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
1 bay leaf
4 cups vegetable broth
4 cups water
1 cup extra long grain rice
3 tbsp tomato paste
Salt and freshly ground black pepper to taste

METHOD:

Add the lentils to a soup pot with enough water to cover them by about 2 inches. Bring the water to a boil and boil uncovered for approximately 20 minutes.

Drain and rinse the lentils and discard water. Be sure to rinse the soup pot of any residue that may have remained.

In the same soup pot, over medium heat, add the onions and kale. Season with a bit of salt and saute the vegetables for about 5 minutes, stirring to prevent sticking. You don’t want the vegetables to brown, just get tender.

Add the garlic, cumin, and oregano to the pot and stir for about a minute.

Add the lentils back to the pot with the vegetable broth, water, and the bay leaf. Bring the liquid to a boil and simmer uncovered for approximately 20 minutes. Add the rice and the tomato paste and continue to cook for another 20 minutes or until the rice is cooked through.

Re-season with salt and freshly ground black pepper to taste.

Lentil Soup with Arugula

Lentil Soup with Arugula

INGREDIENTS:

3 TBSP EVOO
3 C RINSED LENTILS
3 CARTONS (32 OZ EACH) ORGANIC VEGETABLE BROTH
3 LARGE CHOPPED CELERY STALKS, WITH LEAVES
3 LARGE CARROTS, GRATED AND SLICED
1 LARGE CHOPPED ONION
4 CLOVES MINCED GARLIC
1 TBSP FLAVOR GOD EVERYTHING SEASONING
1 TSP FLAVOR GOD GARLIC LOVER’S SEASONING
1 TSP DRIED SWEET BASIL
1 TSP COARSE-GRIND PEPPER
LARGE HANDFUL OF FRESH ARUGULA

METHOD:

Heat soup pot on stove to medium heat and add olive oil. Add all the vegetables, except the garlic. Stir and sauté until the vegetables soften. Add the garlic and stir well, sautéing for a few minutes until they become fragrant. Add the lentils and seasonings, and stir well. Add the broth, and turn up the heat to high. Bring to a boil. Lower the heat to simmer and cover partially with the lid. Stir occasionally while the soup simmers for about an hour. Place about two-thirds of a handful of fresh arugula on the bottom of the individual serving bowl, and top with the soup. Add the rest of the handful of arugula on top. Serve immediately.