Showing posts with label green lentils. Show all posts
Showing posts with label green lentils. Show all posts
Monday, April 13, 2015
AN OLD FAMILY FAVORITE LENTIL SOUP
I haven't been blogging for weeks now! Between the holiday, granddchildren visiting, and getting over a cough that just doesn't want to quit, time has gotten away from me!
Today I made this soup for our lunch. I've been making it since the 1970's, but have never posted it, for some reason. Took it for granted, I guess. It's a soup version of Francis Moore Lappe's recipe for Lentils, Monastery Style in her ground-breaking book "Diet for a Small Planet", which was very influential in starting me on the road to vegetarianism. I have made a few changes over the years-- this is the latest version and I thought I'd share it with you. This soup was perfect for this chilly April day with some home-baked bread.
Printable Recipe
MY MONASTERY LENTIL
SOUP, UPDATED
Servings: 6
This soup makes a good addition to anyone's repertoire of lentil recipes-- simple, yet
sophisticated and full of flavor; filling, yet low in calories. With a food processor to chop the veggies, it's very easy to throw together. PS: The wine is important!
2 tablespoons olive
oil
2 large onions,
finely chopped (use a food processor if you have one)
1 large carrot,
grated, or chopped (in food processor with onions, if you're using one)
1/2 teaspoon dried
marjoram
1/2 teaspoon dried
thyme
1 bay leaf
4 cups low-sodium
vegetarian broth
1 14-ounce can
canned diced tomatoes (with juice) OR 1/3 cup good-quality tomato
paste
2 cups water
1 cup dried brown
lentils, rinsed and drained
1 teaspoon salt
freshly-ground black
pepper to taste
1/4 cup dry sherry
(or 1/2 cup non-alcoholic wine such as Riesling)
1/4 cup chopped
parsley
soy parmesan to
sprinkle on top, or you can use any mild vegan grating cheese that
melts (optional)
1. In a large pot sprayed heat the oil over medium high-heat. Add the onions and carrots and sauté until the onions have
softened. OR, alternately, you can place the olive oil, chopped onions and
carrots in a microwave-safe bowl or casserole and microwave, covered,
on High power for about 5 minutes, or until the onions have softened.
2. Combine the
vegetables in the soup pot with the marjoram, thyme, and bay leaf,
broth, tomatoes (or tomato paste), water, lentils, and salt.
3. Bring the mixture
to a boil, then lower the heat, cover, and simmer for 1 hour, or
until the lentils are tender. Add the wine, parsley, and pepper to
taste. Simmer a few more minutes, taste for seasoning and serve
with the vegan Parmesan sub or grated vegan cheese, if you like.
Nutrition Facts
Nutrition (per
serving): 206 calories, 44 calories from fat, 5g total fat, 0mg
cholesterol, 933.7mg sodium, 590.5mg potassium, 30.4g carbohydrates,
11.9g fiber, 7.6g sugar, 10.9g protein.
Enjoy!
Saturday, March 22, 2014
SIMPLE SOUP AND A SALAD-- HEALTHFUL AND DELICIOUS
Since I've been limping around with what appears to be "water-on-the-knee" I haven't exactly been cooking up a storm. It's getting better, but I'm nervous about "2 steps forward, 1 step back", so I'm being careful.
I made two simple dishes on Monday, to have on hand for lunches and snacks. The soup is an old favorite, which I'm going to reproduce below, but the salad was a new one. I had purchased some frozen green garbanzo beans from Costco-- something new to me-- and decided to devise a nice hearty grain and veggie salad utilizing them. ( I had previously used them in place of frozen lima beans in my lowfat guacamole recipes and they worked well in that.) The salad was delicious and I'll definitely be making it again.
Costco carries this brand:
Whole Foods carries this brand:
*****
BRYANNA' S
FARRO AND GREEN GARBANZO (OR EDAMAME) SALAD WITH SPICY VINAIGRETTE
Servings: 8
This easy and tasty salad makes a full meal for a light lunch or supper.
Salad Ingredients:
1 cup farro (or use spelt or wheat kernels, which need to be soaked overnight and cooked for about an hour)-- read about farro here
2 cups frozen green garbanzo beans (OR shelled edamame/green soybeans) (see above)
2 cups fresh or frozen sweet corn kernels
2 cups halved red grape tomatoes or diced fresh red tomatoes
1 cup chopped red onions
1 cup sliced celery
1 cup dry-roasted (unsalted) peanuts (you could substitute roasted pumpkin seeds)
Spicy Vinaigrette:
2/3 cup aquafaba or Oil Substitute for Salad Dressing
1/3 cup olive oil
1/3 cup red wine vinegar
1 tablespoon fresh (or bottled organic) lemon juice
1/2 tablespoon brown sugar
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon (or more to taste) Sriracha hot sauce
Garnish:
crisp lettuce leaves, olives and chopped fresh parsley or cilantro
Servings: 8
This easy and tasty salad makes a full meal for a light lunch or supper.
Salad Ingredients:
1 cup farro (or use spelt or wheat kernels, which need to be soaked overnight and cooked for about an hour)-- read about farro here
2 cups frozen green garbanzo beans (OR shelled edamame/green soybeans) (see above)
2 cups fresh or frozen sweet corn kernels
2 cups halved red grape tomatoes or diced fresh red tomatoes
1 cup chopped red onions
1 cup sliced celery
1 cup dry-roasted (unsalted) peanuts (you could substitute roasted pumpkin seeds)
Spicy Vinaigrette:
2/3 cup aquafaba or Oil Substitute for Salad Dressing
1/3 cup olive oil
1/3 cup red wine vinegar
1 tablespoon fresh (or bottled organic) lemon juice
1/2 tablespoon brown sugar
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon (or more to taste) Sriracha hot sauce
Garnish:
crisp lettuce leaves, olives and chopped fresh parsley or cilantro
To cook the farro, place in a medium pot with 3 cups of
water and a few pinches of salt. Bring to a boil and quickly turn down to low
heat. Cover and cook for 15 minutes, or until done to your taste, but not
mushy. Immediately drain thoroughly and then spread on a baking sheet and place
in the freezer or refrigerator to cool it off while you prepare the other
ingredients.
Make the Spicy Vinaigrette by combining all the
ingredients well and setting aside.
Combine all of the salad ingredients, including the
cooked, drained and cooled-down farro. Shake or whisk the dressing again and pour over
the salad. Mix well and chill until ready to serve. (This can be served at room
temperature or cold.)
Nutrition Facts
Nutrition (per serving): 292.3 calories; 47% calories from fat; 19.1g total fat; 0.0mg cholesterol; 169.7mg sodium; 348.8mg potassium; 40.1g carbohydrates; 7.7g fiber; 4.0g sugar; 32.4g net carbs; 8.6g protein.
Nutrition Facts
Nutrition (per serving): 292.3 calories; 47% calories from fat; 19.1g total fat; 0.0mg cholesterol; 169.7mg sodium; 348.8mg potassium; 40.1g carbohydrates; 7.7g fiber; 4.0g sugar; 32.4g net carbs; 8.6g protein.
Printable Copy
BRYANNA'S
VERSION OF LEBANESE LENTIL-NOODLE SOUP WITH GREENS
Servings: 6
Servings: 6
1 cup dried brown/green lentils
8 cups tasty vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Base)
1 large onion, thinly sliced
1 tablespoon olive oil
1 tablespoon crushed garlic
1 teaspoon dried oregano
1 teaspoon ground dried coriander
2 cups broken egg-free flat noodles, such as tagliatelle, fettuccine or linguine
4 cups chopped greens, such as spinach, chard or kale (I was out of these this time and used chopped broccolette instead)
salt and freshly-ground black pepper to taste
lemon wedges to squeeze into the soup
8 cups tasty vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Base)
1 large onion, thinly sliced
1 tablespoon olive oil
1 tablespoon crushed garlic
1 teaspoon dried oregano
1 teaspoon ground dried coriander
2 cups broken egg-free flat noodles, such as tagliatelle, fettuccine or linguine
4 cups chopped greens, such as spinach, chard or kale (I was out of these this time and used chopped broccolette instead)
salt and freshly-ground black pepper to taste
lemon wedges to squeeze into the soup
Bring the lentils and broth to a
boil together in a large pot, turn down to a simmer, cover and cook for 30
minutes.
In the meantime, sauté the onions in
the olive oil in a non-stick skillet over medium- high heat until they soften,
adding squirts of water as needed to keep from sticking. (Alternatively, you can cook the onions in the olive oil in a
microwave-safe bowl or casserole, covered for about 5 minutes on 100% power.)
Add the garlic and sauté a minute more (or microwave for 30 seconds). Add to
the pot (you don't have to wait until the
30 minutes are over) with the basil and coriander.
After the 30 minutes are up, add the
noodles and simmer for another 10 minutes or so, or until the noodles are
cooked. Add the greens and cook briefly, just until they are cooked to your
taste. Taste for salt and pepper.
Serve with lemon wedges and squeeze
a little lemon juice into each serving before eating.
Nutrition
Facts
Nutrition (per serving): 248.9 calories; 10% calories from fat; 3.1g total fat; 0.0mg cholesterol; 977.3mg sodium; 462.8mg potassium; 44.3g carbohydrates; 11.1g fiber; 4.2g sugar; 33.2g net carbs; 14.7g protein.
Nutrition (per serving): 248.9 calories; 10% calories from fat; 3.1g total fat; 0.0mg cholesterol; 977.3mg sodium; 462.8mg potassium; 44.3g carbohydrates; 11.1g fiber; 4.2g sugar; 33.2g net carbs; 14.7g protein.
Enjoy!
Thursday, December 2, 2010
SOUP AND SALAD DINNER FOR A COLD NIGHT-- VEGAN RECIPES FROM AN UNLIKELY SOURCE
Mandarin Orange and Beet Salad
Now, Bon Appetit magazine might not be the first place to look for vegan recipes, but I found two in the latest issue while I was perusing it in the car as we waited for the 3 PM ferry. I had no idea what I was going to make for dinner last night, so I was open to ideas. Also, we had gone out to lunch with my mother and a friend, and ate too richly, I'm afraid! So, I wanted something healthful and fairly simple. Soup and a salad sounded perfect. I opened a page, and there was an article about the "perfect" lentil soup, which intrigued me because I love lentils. As I read on (and it sounded good), I was further intrigued by the use of blended, cooked chickpeas to thicken the soup and provide a creamy base. I had to try it! I knew that I had chickpeas in the freezer and everything else I needed. I thought I had French lentils, too, but I found out when I searched the pantry that I had used them up. But I was determined, so I decided to take a chance and use regular green lentils.
It was fairly simple and quick to make (the lentils cook in about 30 minutes), even after putting all the grocery shopping away, etc.. I may not classify it as the "perfect" lentil soup, but it's delicious and creamy and I'll make it again! It has also opened up new possibilities for using pureed legumes as a thickener and to add creaminess. Yes, I have used pureed white beans and potatoes instead of cream in soups, but I need to be more adventurous!
My version of the following delicious soup:
BON APPETIT’S CURRIED LENTIL SOUP (with a few minor changes)
Curry powders vary in flavor and heat; begin with two tablespoons and add more according to your taste. (My changes in red italics.)
6 servings
Recipe by Molly Wizenberg
3 tablespoons olive oil, divided
1 medium onion, chopped
1 medium carrot, finely chopped
2 large garlic cloves, chopped, divided
2 tablespoons (or more) curry powder
4 1/4 cups (or more) water, divided
1/ 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed (I used home-cooked chickpeas that I had in the freezer—1 1/2 cups.)
1 tablespoon fresh lemon juice
2 tablespoons butter (use vegan butter, like my homemade palm oil-free Buttah)
2 green onions, thinly sliced
1 lemon, cut into 6 wedges
Ingredient Info
French green lentils are small, dark green, and speckled with black; they can be found at some supermarkets and at specialty foods stores.
Preparation
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 4 cups water. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, 1/4 cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor.
Add chickpea puree and butter to lentil soup. Season to taste with salt, pepper, and additional curry powder, if desired. Add water by 1/4 cupfuls to thin to desired consistency.
DO AHEAD Soup can be made up to 1 day ahead. Cool, cover, and refrigerate. Rewarm before continuing.
Divide soup among bowls. Sprinkle with thinly sliced green onions and serve with lemon wedges.
Nutritional Information
Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 4 cups water. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
Meanwhile, puree chickpeas, lemon juice, 1/4 cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor.
Add chickpea puree and butter to lentil soup. Season to taste with salt, pepper, and additional curry powder, if desired. Add water by 1/4 cupfuls to thin to desired consistency.
DO AHEAD Soup can be made up to 1 day ahead. Cool, cover, and refrigerate. Rewarm before continuing.
Divide soup among bowls. Sprinkle with thinly sliced green onions and serve with lemon wedges.
Nutritional Information
One serving contains:
Calories (kcal) 289.2; %Calories from Fat 37.9; Fat (g) 12.2; Saturated Fat (g) 3.4; Cholesterol (mg) 10.0; Carbohydrates (g) 35.6; Dietary Fiber (g) 9.0; Total Sugars (g) 3.5; Net Carbs (g) 26.5; Protein (g) 11.1; Sodium (mg) 30.4
***********
The second recipe I wanted to make was a lovely looking beet and tangerine salad with a cranberry dressing. I didn't have any tangerines, but I had some mandarin oranges that needed using. I had beets. I didn't have watercress, but I could use Romaine lettuce, and I didn't have red onion, so what I ended up doing was soaking thinly-sliced yellow onion in red wine vinegar, to both give it a slight pink color and to get ride of some of the sulfur compounds in the onion. I also had no cranberry juice concentrate for the dressing, but I had my own Raspberry Balsamic Vinaigrette already made in the refrigerator. So, I improvised and it was both beautiful and delicious!
3 large tangerines (such as Murcott) (I used 6 mandarin oranges.)
3 tablespoons extra-virgin olive oil
3 tablespoons frozen cranberry juice cocktail concentrate, thawed
1 tablespoon raspberry vinegar or red wine vinegar
1/3 cup paper-thin slices red onion (I used yellow onion and I soaked it in red wine vinegar for about 30 minutes, rinsed and drained it.)
1 large bunch watercress, thick stems trimmed (I used crisp, torn Romaine lettuce.)
NOTE from BCG: For the dressing, I had no cranberry juice concentrate, so I used 7 tablespoons of homemade Raspberry Balsamic Vinaigrette that I had in the refrigerator, and I added finely-grated mandarin orange zest. The recipe is here.
Calories (kcal) 289.2; %Calories from Fat 37.9; Fat (g) 12.2; Saturated Fat (g) 3.4; Cholesterol (mg) 10.0; Carbohydrates (g) 35.6; Dietary Fiber (g) 9.0; Total Sugars (g) 3.5; Net Carbs (g) 26.5; Protein (g) 11.1; Sodium (mg) 30.4
***********
The second recipe I wanted to make was a lovely looking beet and tangerine salad with a cranberry dressing. I didn't have any tangerines, but I had some mandarin oranges that needed using. I had beets. I didn't have watercress, but I could use Romaine lettuce, and I didn't have red onion, so what I ended up doing was soaking thinly-sliced yellow onion in red wine vinegar, to both give it a slight pink color and to get ride of some of the sulfur compounds in the onion. I also had no cranberry juice concentrate for the dressing, but I had my own Raspberry Balsamic Vinaigrette already made in the refrigerator. So, I improvised and it was both beautiful and delicious!
BON APPETIT’S BEET AND TANGERINE SALAD WITH CRANBERRY DRESSING (with, actually, several changes from yours truly!)
For this colorful and festive starter, be sure to grate the peel from the tangerines before cutting off the rind and slicing them into rounds. (My changes in red italics.)
6 SERVINGS
Recipe by The Bon Appétit Test Kitchen
3 large tangerines (such as Murcott) (I used 6 mandarin oranges.)
3 tablespoons extra-virgin olive oil
3 tablespoons frozen cranberry juice cocktail concentrate, thawed
1 tablespoon raspberry vinegar or red wine vinegar
1/3 cup paper-thin slices red onion (I used yellow onion and I soaked it in red wine vinegar for about 30 minutes, rinsed and drained it.)
1 large bunch watercress, thick stems trimmed (I used crisp, torn Romaine lettuce.)
NOTE from BCG: For the dressing, I had no cranberry juice concentrate, so I used 7 tablespoons of homemade Raspberry Balsamic Vinaigrette that I had in the refrigerator, and I added finely-grated mandarin orange zest. The recipe is here.
Preparation
Place beets in deep large microwave-safe bowl. Add enough water to reach depth of 1 inch. Cover with plastic wrap and microwave on high until beets are tender, about 15 minutes.
Meanwhile, finely grate enough peel from tangerines to measure 2 teaspoons. Cut top and bottom off each tangerine. Cut off all peel and white pith, following contour of fruit. Cut each tangerine horizontally into 1/3-inch-thick rounds, removing any seeds. Whisk oil, cranberry juice concentrate, vinegar, and reserved tangerine peel in small bowl to blend. Season dressing to taste with salt and pepper. Mix in onion.
Hold 1 beet under cold running water and rub off skin. Repeat with remaining 2 beets. Cut beets horizontally into 1/4- to 1/3-inch-thick rounds. Sprinkle beets with salt and pepper.
Arrange watercress sprigs on large platter to cover. Arrange beet rounds and tangerine rounds atop watercress. Using fork, lift onion slices from dressing and arrange over salad. Drizzle with dressing.
Nutritional Information
Place beets in deep large microwave-safe bowl. Add enough water to reach depth of 1 inch. Cover with plastic wrap and microwave on high until beets are tender, about 15 minutes.
Meanwhile, finely grate enough peel from tangerines to measure 2 teaspoons. Cut top and bottom off each tangerine. Cut off all peel and white pith, following contour of fruit. Cut each tangerine horizontally into 1/3-inch-thick rounds, removing any seeds. Whisk oil, cranberry juice concentrate, vinegar, and reserved tangerine peel in small bowl to blend. Season dressing to taste with salt and pepper. Mix in onion.
Hold 1 beet under cold running water and rub off skin. Repeat with remaining 2 beets. Cut beets horizontally into 1/4- to 1/3-inch-thick rounds. Sprinkle beets with salt and pepper.
Arrange watercress sprigs on large platter to cover. Arrange beet rounds and tangerine rounds atop watercress. Using fork, lift onion slices from dressing and arrange over salad. Drizzle with dressing.
Nutritional Information
One serving contains the following: Calories (kcal) 133.5; %Calories from Fat 49.1; Fat (g) 7.3; Saturated Fat (g) 1.0; Cholesterol (mg) 0; Carbohydrates (g) 17.0; Dietary Fiber (g) 2.5; Total Sugars (g) 13.4; Net Carbs (g) 14.6; Protein (g) 1.8; Sodium (mg) 44.7
Enjoy!
Enjoy!
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