THE HEALTHY HAG

I COOK … I EAT … I SHARE.

Lentil & Veggie Stew April 17, 2012

It may be spring and the birds might be chirping, but I still love a hot bowl of comfort food for dinner.  Now that time is of the essence more than ever (hello raving toddler), I have to make something that is quick and delish, and who’s fooling who, I loveeeeeee a stew!!!  I have made variations of this recipe, both in my Le Crueset Dutch Oven and in my slow cooker.  Both are totally yummy.
Ingredients:

  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 2 pounds fresh vegetables cut in bit-sized pieces (I used parsnips, mushrooms, carrots and zucchini)
  • 1 can diced tomatoes
  • 1 can cooked lentils (you can use freshly cooked – about 1 1/2 cups with cooking liquid)
  • 4 cups vegetable broth
  • 1 1/4 tsp oregano
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/3 cup uncooked quinoa
  • 2/3 cup pumpkin or squash (canned or cooked – all water pressed out)
  • salt & black pepper to taste

Directions:

  1. Cook onion in a large, Dutch oven until browned, then add garlic and cook, stirring, for another minute.
  2. Add veggies, broth and spices and cook until vegetables are soft and it begins to boil.
  3. Add quinoa and cook on medium heat until tender (approx. 15 min), then add pumpkin and salt/pepper to taste and cook for 5 more min (adding a little water if too thick).
  4. Serve hot, with shredded cheddar and/or some large crusty bread with butter!

Notes:

– to use the slow cooker, but all ingredients into cooker and place on low for 6 hours.

– this freezes pretty well too.

 

Easy Vegan Lentil “Burgers” March 30, 2010

And so the love affair with lentils continues.  I wanted something to compliment my other half’s MEAT night BBQ, seeing as it was an even 50/50 split for the veggies and the carnivores.  I’ve made a bunch of meatless burgers (or patties if you’re offended by that term), and it’s always a challenge to get them to stay in one piece and not crumble apart.  Well my dears, this worked beautifully!  I just modified a few of the usual methods/ingredients, and what resulted was a hearty, tasty and totally vegan lentil burg that I’ve been enjoying for 2 days now (yes, made a HUGE batch).  Anyhoodle, give these ones a go, and serve ’em with your FAVE sauces … and say HELLO to BBQ season!!!

 

INGREDIENTS:

 

 

1 cup dry red lentils
1 cup water
1 cup stock
½ tsp salt
1 Tbsp olive oil
1 small onion, diced
2 garlic gloves, minced
1 medium carrot or zucchini, diced
3 tbsp tomato sauce
½ tsp pepper
1 tsp curry OR chili powder (or any other spice you’d like)

Meal: ¾ cup bread crumbs OR rolled oats OR ground almonds mixed with nutritional yeast – finely ground

extra meal (about 2-3 tbsp)

 

DIRECTIONS:

 

 

1) Sauté the onion, garlic and zucchini (or carrots) in oil until soft, about 5 minutes.

2) Place the lentils, stock, water, tomato sauce, spices and salt in with onion/garlic, bring to a boil, lower heat, cover, and simmer for about 30-45 minutes, until water is nearly gone and lentils are very soft.

3) Stir in additional salt and pepper (per taste) and allow lentil mixture to cool (about 30 min) then mix in the ground “meal” of your choice.

4) Place additional “meal” in a small dish; form lentil mixture into “burgers” and coat with crumbs on all sides.

5) Cook and serve with zesty sauce (I used a delish vegan hemp mayonnaise by BFF made for me) Cooking options:
(A) In a frying pan, heat a bit of oil (do not use olive oil), place burgers on top and fry until brown (about 2 minutes per side).
(B) In a 400ºF oven, bake the burgers on a greased baking sheet until light brown (about 15 minutes total), flipping once mid-way through.

 

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Note – these store really well for up to a week!

 

The Weekly Soup – Red Lentil January 28, 2010

I live for lentils.  Okay not literally, but I get excited about lentils the way some people do about bacon.  I could add them to just about everything and be one happy camper.  Packed with flavour, protein and fiber (okay, and phosphorus, copper, thiamin and potassium, you get the point) lentils come in a variety of forms and typically are cheap cheap cheap.  Oh did I mention they are pretty darned easy to prepare too?  If you’re a lazypants, buy the canned, however you can really control the flavour and texture (and sodium!) if you buy them dried, and they’re even cheaper.  This soup is creamy, slightly sweet and hearty.  Perfect for fall, winter or a chilly summers night.  PS – it’s dairy free too!

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INGREDIENTS:
1 TBSP coconut oil (this is a great way to add more flavour, but you could use olive oil if you’re desparate)
1 cup onion, diced
3 cloves garlic, minced

1 tsp salt

2 cups red lentils
2 cans coconut milk (I use the powdered kind that you add to water – it’s handy to have, and less fatty)
4-6 cups water (enough to cover all ingredients)
1/2 cup carrot or zucchini, diced

1/2 cup celery, diced
2 cups sweet potato, diced
1 TBSP fresh ginger, minced
1 1/2 TBSP curry powder
1/2 tsp cayenne
1/2 tsp pepper
.

DIRECTIONS:
1. In a dutch oven or large stockpot over medium heat, sauté onion for 2 min in coconut oil, then add garlic and salt, stir, and cook for 1-2 min.
2. Add all remaining ingredients, combine and cover and bring to a boil.
3. Stir well, reduce heat to simmer, cover again, and cook on low for 30-45 min, until lentils are cooked through and creamy.
4. Add salt and pepper to taste, and serve with your favourite naan or pita bread!

 

Lentil-Quinoa Salad February 10, 2009

I eat alotta beans … alotta quinoa … alotta salad … so a tri-combo is what my tummy is used to, but it’s quite a savory treat for my tastebuds!  Plus, I’m on a bit of a lentil kick these days.  Did I mention this is so very kind on your wallet too?  Oh, and don’t bother sitting down to wait for the cooking to be complete … it’ll be done before you even set the table!

Ingredients:
1 cup lentils, uncooked (or 1 cup canned – skip step 1 if using canned)
1/2 cup quinoa, uncooked
1/3 cup scallions, chopped
Fresh coriander (optional)

Lime-curry vinaigrette
1/8 cup canola oil
6 tbsp lime juice, freshly squeezed
2 tbsp curry powder
2 tbsp ginger, freshly grated
1 tsp ground coriander

Directions:

1) Cook the lentils until tender, about 20 minutes – drain and allow to cool.
2) Cook the quinoa until translucent and tender (2 parts boiling water
or stock, 1 part quinoa, simmered until all water has evaporated) –
allow to cool.
3) Chop scallions; and add along with lentils and quinoa to a large
serving bowl.
4) Place all ingredients for vinaigrette in a separate bowl and stir
thoroughly (you can adjust spices to suit your taste).
5) Add vinaigrette to mixture and combine thoroughly.
6) Garnish with fresh coriander if desired, and serve at room temperature.

quinoasalad1

 

Lentils, Sweet Potatoes, and Swiss-Chard Curry

Don’t be afraid of curry, that’s my motto.  There are so many varieties, ranging from the sweet to super hot, so find one that is right for you.  I like ’em all.  This one is another work-week quick fix … and once you have it nailed down, it’ll surely become a go-to.  You can sub in a bunch of different ingredients for each major veg (try regular potatoes or spinach).  Did I mention the health benefits here?  You can guess I’m sure – just look at that ingredient list!

Ingredients:

2 tbsp olive oil
1 medium onion, chopped
4 garlic cloves, minced
1 1/2 teaspoons ginger, grated (for fresh, make sure you peel & grate first)
1 1/2 teaspoons garam masala
1 1/2 teaspoons curry powder
1 jalapeno pepper (seeded if desired), minced
4-5 cups vegetable broth
2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes (about 4 cups)
1 1/2 cups dried lentils (I use green)
1 bay leaf
1 pound Swiss chard, center ribs removed, leaves thinly sliced (or you
can sub fresh spinach)
1 tsp salt (or to taste)
1/2 tsp ground black pepper
1/3 cup chopped fresh cilantro
Finely grated zest of 1 lime
Juice of 1/2 lime

Directions:

1) In large saucepan, heat oil over medium heat.
2) Add onion to pan and saute until translucent, 5 to 7 minutes.
3) Add garlic, ginger, garam masala, curry powder and jalapeno, and
cook (while stirring) for 1 minute.
4) Stir in 4 cups broth, sweet potatoes, lentils and bay leaf, then
increase heat to high and bring to a boil.
5) Once boiled, reduce heat to medium, partially cover, and simmer for
20-25 minutes.
Note – if lentils seem hard still, add up to 1/2-1 cup stock, as needed
6) Stir in chard with salt and pepper, and continue cooking until
lentils are nice and tender and chard is cooked (approx 30-40
minutes).
7) Before serving, stir in cilantro, lime zest and juice – then spoon
into bowls and savor!!!lentils-for-sprouting