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.

 

HARVEST STEW October 2, 2008

It’s fall and like an old-school pilgrim, the squash bounty is a plenty. This hearty stew contains the ingredients typical of Native American cooking, and I’d like to add my own personal reverie here too. I can’t get enough of the look, taste and ease of fall time squash. I’ve tried them all, and haven’t found one I didn’t like. My own favourites aside, you can swap any orange coloured squash here.

INGREDIENTS:
1 tbsp olive oil
1 large onion, chopped
1 med red bell pepper, diced
4 cups ORANGE squash (pumpkin, butternut, buttercup, etc.)
3 cups fresh or canned corn kernels
28-ounce can diced tomatoes, with liquid
16-ounce can red OR black beans, drained and rinsed
1-2 fresh hot chiles, seeded and minced
1 cup vegetable stock
2 tsp ground cumin
Salt to taste
1/4 cup chopped fresh cilantro (or dried if need be)
Hot cooked brown rice

DIRECTIONS:
1) Cut squash in half, brush with oil, and bake at 375 for about 30 min until 1/2 cooked (lay cut side down).

2) Once cooled, peel and dice squash into 1/2 inch pieces and set aside.

3) Heat the oil in large pot, add onion and sauté over med heat until translucent, then add red bell pepper and continue to sauté until onion is golden.

4) Add all remaining ingredients EXCEPT last three, bring to a simmer, then cover and simmer gently for 15-20 minutes.

5) Season to taste with salt, then stir in the cilantro.

Serve at once in shallow bowls over hot cooked brown rice (or quinoa or any other hearty grain you prefer).

 

Out-of-Africa Stew September 23, 2008

Ah fall. Not only do we get to enjoy all the sights of this great time of year, but it’s also an amazing time for the foodies of the world. This tasty and perfect fall stew is modeled on traditional North African style stews – a perfect solution for any damp or chilly day.  This aromatic veggie main course can be served on it’s own or over brown rice.  Curl up and enjoy.

INGREDIENTS:

3/4 cup dried chickpeas (or 1 can of ready to eat)
2 1/2 pounds kabocha squash (see note below) or butternut squash, peeled, seeded and cut into 1 inch cubes
2 large carrots or zucchini, peeled and cut into 1/2 inch pieces
1 large onion, chopped
1/2 cup quinoa
1 1/2 cups dried red lentils
5 cups vegetable broth or your favourite stock
2 tbsp tomato paste
1 tbsp minced peeled fresh ginger
1 1/2 tsp ground cumin
1 tsp salt
1/4 tsp saffron, shredded
1/4 tsp freshly ground pepper
1/4 cup lime juice
1/2 cup chopped roasted unsalted peanuts
1/4 cup packed fresh cilantro leaves, chopped

DIRECTIONS:

1) Soak dried chickpeas in enough cold water to cover them by 2 inches, overnight (skip step if using canned).

2) Combine pre-soaked chickpeas, squash, carrots OR zucchini, quinoa, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a large pot (or slow cooker if you prefer).

3) Cook covered on low until chickpeas are tender and the lentils have begun to break down (anywhere from 1-2 hours). IF using canned chickpeas, only cook for about 30-40 minutes.

4) Once cooked, stir in lime juice, and serve sprinkled with peanuts and cilantro.

NOTE:
Kabocha is a hard, and knobbly-looking skinned squash that is shaped like a squatty pumpkin.  It has a dull coloured deep green skin with green and white colored stripes, with an intense yellow-orange color on the inside.  It is very similar to butternut squash but without the characteristic cup on the blossom end.