Post by cthulhukitty on Dec 16, 2008 2:01:30 GMT -6
Here are my best and favorites:
Curried lentil and spinach soup
Ingredients
2 tablespoons olive oil
1 1/2 cups chopped onion
1 cup chopped celery
1 cup chopped peeled carrots
3 garlic cloves, minced
1 tablespoon curry powder (preferably Madras-style)
1 tablespoon minced fresh ginger
1 teaspoon ground cumin
1 bay leaf
1/4 teaspoon dried crushed red pepper
9 1/2 cups (or more) water
1 16-ounce bag dried lentils (about 2 1/2 cups)
1 6-ounce bag baby spinach leaves
1/2 cup chopped fresh cilantro
1/2 cup plain nonfat yogurt
Preparation
Heat oil in heavy large pot over medium-high heat. Add next 4 ingredients; sauté until golden, about 10 minutes. Stir in curry powder, ginger, cumin, bay leaf, and dried crushed red pepper. Add 9 1/2 cups water and dried lentils; bring to boil. Reduce heat to medium-low and simmer uncovered until lentils are tender, adding more water by 1/2 cupfuls to thin soup, if desired, about 25 minutes. Add spinach and cilantro; simmer until spinach is wilted, about 5 minutes. Season soup with salt and pepper. (Can be made 1 day ahead. Chill soup uncovered until cold, then cover and keep refrigerated. Rewarm soup over medium heat, thinning with water if desired before serving.)
Ladle soup into bowls. Top each serving with spoonful of yogurt.
Nutritional Information
Per serving: calories, 479; total fat, 9 g; saturated fat, 1 g; cholesterol, 1 mg
Red lentil soup with spiced oil
Ingredients
For the soup:
1 cup red lentils (available at natural foods stores, East Indian markets, and some supermarkets), picked over
2 onions, chopped
2 tablespoons vegetable oil
5 garlic cloves, minced
4 teaspoons grated peeled fresh gingerroot
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
3 cups chicken broth
1 cup drained canned tomatoes
For the spiced oil:
2 tablespoons vegetable oil
1 1/2 teaspoons minced seeded fresh red chili (wear rubber gloves) or 1/4 teaspoon dried hot red pepper flakes
1/4 teaspoon cuminseed
1/4 teaspoon turmeric
fresh coriander sprigs for garnish if desired
Preparation
Make the soup:
In a large bowl wash the lentils in several changes of cold water until the water runs clear and drain them in a fine sieve. In a large heavy saucepan cook the onions in the oil over moderate heat, stirring, until they are softened, add the garlic and the gingerroot, and cook the mixture, stirring, for 1 minutes. Add the cumin and the ground coriander seeds and cook the mixture over moderately low heat, stirring, for 1 minute. Add the lentils, the broth, 1 1/2 cups water, and the tomatoes and simmer the mixture, covered, for 15 to 20 minutes, or until the lentils are tender. In a blender or food processor purée the mixture in batches, transferring it to a bowl as it is puréed, return the soup to the pan, cleaned, and season it with salt and pepper. The soup may be made 3 days in advance and kept covered and chilled. Reheat the soup and thin it, if necessary, with water.
Make the spiced oil:
In a small skillet or saucepan heat the oil over moderately high heat until it is hot but not smoking, add the chili, the cuminseed, and the turmeric, and fry the spices, stirring, for 10 to 15 seconds, or until the sizzling begins to subside. Remove the skillet from the heat.
Heat the soup over moderate heat, stirring, until it is hot and ladle it into bowls. Drizzle the spiced oil with a spoon over the soup, garnish each serving with a coriander sprig.
Red lentil soupActive time: 20 min Start to finish: 40 minServings: Makes about 7 cups.
Ingredients
1 1/2 tablespoons olive oil
1 large onion, chopped
3 garlic cloves, chopped
2 carrots, chopped (1 cup)
1/2 cup chopped fresh or canned tomato
1 celery rib, chopped
1 1/4 teaspoons ground cumin
1/2 teaspoon salt
1 cup dried red lentils
4 cups water
1 1/2 cups vegetable broth
2 tablespoons chopped fresh parsley
Preparation Heat oil in a 4- to 5-quart heavy saucepan over moderately high heat until hot but not smoking, then sauté onion, stirring, until golden, about 5 minutes. Add garlic, carrots, tomato, celery, cumin, and salt and sauté, stirring, 2 minutes. Add lentils, water, and broth and simmer, uncovered, stirring occasionally, until lentils are tender, about 20 minutes.Stir in parsley, then season with salt and pepper.
Southwestern Rice and Black Bean Salad
Ingredient List
4 servings
• 2 cups cooked long-grain white or brown rice
• 1 1/2 cups fresh cooked or canned drained corn kernels
• 15-oz. can black beans, rinsed and drained
• 4 scallions, chopped
• 2 large tomatoes, diced
• 1 medium cucumber, diced
• 1 large jalapeño pepper, seeded and minced (optional)
• 2 Tbs. vegetable oil
• Juice of 2 limes
• 2 Tbs. chopped fresh cilantro
• 2 tsp. dried oregano
• 1 tsp. ground cumin
• 1/2 tsp. freshly ground pepper
• 1/2 tsp. salt
Directions
1. In large bowl, combine all ingredients; mix gently but thoroughly. Cover and chill for at least 15 minutes to allow flavors to blend. (Can be prepared up to 2 days ahead. Bring to room temperature before serving.) Just before serving, fluff salad with fork.
French Lentil Soup Prep: 35 minutes
Total: 1 hour 10 minutesServings: Makes 6 servings.
Ingredients
3 tablespoons extra–virgin olive oil
2 cups chopped onions
1 cup chopped celery stalks plus chopped celery
leaves for garnish
1 cup chopped carrots
2 garlic cloves, chopped
4 cups (or more) vegetable broth
1 1/4 cups lentils, rinsed, drained
1 14 1/2–ounce can diced tomatoes in juice
Balsamic vinegar (optional)
Preparation
Heat oil in heavy large saucepan over medium–high heat. Add onions, celery, carrots, and garlic; sauté until vegetables begin to brown, about 15 minutes. Add 4 cups broth, lentils, and tomatoes with juice and bring to boil. Reduce heat to medium–low, cover, and simmer until lentils are tender, about 35 minutes.
Transfer 2 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan; thin soup with more broth by 1/4 cupfuls, if too thick. Season with salt, pepper, and a splash of vinegar, if desired. Ladle soup into bowls. Garnish with celery leaves.
Lentils with Sun-Dried Tomatoes and Feta
Ingredient List
serves 4
• 1 1/2 cups dry lentils, picked over and rinsed
• 1 large tomato
• 1 tsp. oil from tomatoes
• 2 Tbs. olive oil
• 2 Tbs. white wine vinegar
• 1/4 tsp. dried thyme
• 1/2 cup crumbled feta cheese
Directions
1. In large pot of water, add 1 teaspoon salt and lentils. Bring to a boil. Reduce heat and simmer 20 minutes.
2. Meanwhile, in small bowl, whisk together remaining ingredients, except feta cheese.
3. Drain and rinse lentils. Place in serving bowl. Add dressing and toss gently. Add feta and toss gently again. Serve.Nutritional InformationPer Serving: Calories: 267, Protein: 16g, Total fat: 10g, Carbs: 29g, Cholesterol: 18mg, Sodium: 239mg, Fiber: 6g, Sugars: 0g
Barley and lentil soup with Swiss chard
Prep: 25 minutes; Total: 1 hour 25 minutes
Servings: Makes 10 first-course or 6 main-course servings.
Ingredients
1 tablespoon olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped peeled carrots
3 large garlic cloves, minced
2 1/2 teaspoons ground cumin
10 cups (or more) low-salt chicken or vegetable broth
2/3 cup pearl barley
1 14 1/2-ounce can diced tomatoes in juice
2/3 cup dried lentils
4 cups (packed) coarsely chopped Swiss chard (about 1/2 large bunch)
2 tablespoons chopped fresh dill
Preparation
Heat oil in heavy large nonreactive pot over medium-high heat. Add onions and carrots; sauté until onions are golden brown, about 10 minutes. Add garlic and stir 1 minute. Mix in cumin; stir 30 seconds. Add 10 cups broth and barley; bring to boil. Reduce heat; partially cover and simmer 25 minutes. Stir in tomatoes with juice and lentils; cover and simmer until barley and lentils are tender, about 30 minutes.
Add chard to soup; cover and simmer until chard is tender, about 5 minutes. Stir in dill. Season soup with salt and pepper. Thin with more broth, if desired.
Red lentil soup with garam masala
Servings: Makes about 12 cups, serving 6 as a main course.
Ingredients
2 1/2 cups dried red lentils (about 1 pound), picked over
2 medium onions, chopped fine
2 tablespoons vegetable oil
1 1/2 teaspoons salt
1 teaspoons chili powder
1 teaspoons ground coriander
1 teaspoon tumeric
1 teaspoon freshly ground black pepper
2 teaspoon garam masala
6 cups water
2 cups vegetable broth
Preparation
In a 4-quart heavy saucepan cook onions in oil over moderate heat, stirring occasionally, until golden. Stir in salt and spices and cook over moderately low heat, stirring occasionally, 5 minutes. Stir in lentils, water, and broth and simmer until lentils fall apart, about 40 minutes. (Old lentils may take longer to cook.) Let soup cool slightly.Nutritional InformationEach serving about 361 calories and 7 grams fat (17% calories from fat).
Savory lentil and squash soup
Servings: Serves 6.
Ingredients
5 1/2 cups (or more) canned vegetable or chicken broth
1 pound butternut squash, peeled, seeded, chopped (about 2 cups)
1 cup chopped onions
1 cup lentils
1 ripe tomato, peeled, cored, chopped
1 medium carrot, chopped
1 celery stalk, chopped
1/4 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon curry powder
1 large garlic clove, minced
1 bay leaf
PreparationCombine 5 1/2 cups broth and all remaining ingredients in heavy large saucepan. Simmer until vegetables and lentils are tender, stirring occasionally, about 45 minutes. Thin soup with additional broth if necessary. Season with salt and pepper. Ladle soup into bowls and serve.
Lentil and brown rice soup
Servings: Makes about 14 cups, serving 6 to 8.
Ingredients
5 cups vegetable broth
1 1/2 cups lentils, picked over and rinsed
1 cup brown rice
a 32- to 35-ounce can tomatoes, drained, reserving the juice, and chopped
3 carrots, halved lengthwise and cut crosswise into 1/4-inch pieces
1 onion, chopped
1 tsp celery seed
3 garlic cloves, minced
1/2 teaspoon crumbled dried basil
1/2 teaspoon crumbled dried orégano
1/4 teaspoon crumbled dried thyme
1 bay leaf
1/2 cup minced fresh parsley leaves
2 tablespoons cider vinegar, or to taste
Preparation
In a heavy kettle combine the broth, 3 cups water, the lentils, the rice, the tomatoes with the reserved juice, the carrots, the onion, the celery, the garlic, the basil, the orégano, the thyme, and the bay leaf, bring the liquid to a boil, and simmer the mixture, covered, stirring occasionally, for 45 to 55 minutes, or until the lentils and rice are tender. Stir in the parsley, the vinegar, and salt and pepper to taste and discard the bay leaf. The soup will be thick and will thicken as it stands. Thin the soup, if desired, with additional hot chicken broth or water.
Hearty Pasta and Beans
Ingredient List
6 Servings
• 28-oz. jar good-quality chunky marinara sauce, warmed
• 16-oz. bag frozen cheese tortellini, ravioli, ricotta cavatelli or gnocchi
• 2 (16-oz.) cans pink beans, rinsed and drained
Directions
1. Bring large pot of water to a boil. When water boils, add frozen pasta, stirring to prevent sticking. Cook according to package directions.
2. Just before draining, add beans to water and cook briefly to heat them. Drain mixture well and transfer to serving bowl. Stir in marinara sauce and serve warm. Nutritional InformationPer serving: Calories: 363, Protein: 18g, Total fat: 4g, Carbs: 68g, Cholesterol: 9mg, Sodium: 800mg, Fiber: 11g, Sugars: g
Easy Lentil Feta Wraps
Prep 15 Cook 20
Original recipe yield: 6 servings
INGREDIENTS
• 6 (8 inch) whole wheat tortillas
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 2 shallots, finely chopped
• 1/2 pound fresh mushrooms, sliced
• 1/4 cup dry white wine
• 1 (15 ounce) can brown lentils
• 1 (4 ounce) package feta cheese, crumbled
• 1/4 cup chopped kalamata olives
• 1/2 cup chopped tomatoes
DIRECTIONS
1. Preheat oven to 250 degrees F (120 degrees C). Wrap the tortillas in aluminum foil, and warm in the oven about 10 minutes, until soft.
2. Heat the olive oil in a saucepan over medium heat, and saute the garlic, shallots, and mushrooms 5 minutes, until lightly browned. Pour in the wine, and scrape up any browned bits from the bottom of the saucepan. Mix in the lentils, and cook 2 minutes, just until heated through.
3. Fill each tortilla with a portion of the lentil mixture, and fold or roll. Top with feta cheese, olives, and tomatoes.
Curried Yellow Split Peas and Cauliflower
Looking for something exotic and fast for dinner? This robust main course is both colorful and packed with flavor. For added zest, serve this with your favorite chutney and a scoop of unflavored yogurt. Round out the meal with sliced seasonal fruit, such as pineapple, oranges or apples, plus shortbread cookies and hot spiced tea.
Ingredient List
Serves 4
• 1 cup dried yellow split peas, well rinsed
• 3 cups water
• 3 Tbs. vegetable oil
• 1 Tbs. ground turmeric
• 1 tsp. curry powder or to taste
• 1 onion, diced
• 1/2 head cauliflower, trimmed to florets
• 1 to 11/2 cups vegetable stock, or as needed
• 1 cup green peas, fresh or frozen
• 1/2 red bell pepper, seeded and diced
• Salt to taste
Directions
1. In large saucepan, combine split peas and water, and bring to a boil over medium heat. Cover pan with lid slightly ajar, reduce heat to low and cook about 15 minutes.
2. Heat 2 tablespoons oil in large skillet over medium heat. Stir in turmeric, curry powder and onion, and sauté, 2 to 3 minutes. Add cauliflower florets and 1 cup vegetable stock, and continue cooking and stirring for 7 to 10 minutes more.
3. Add split peas, remaining oil and any remaining cooking water to skillet, stirring to combine well. Reduce heat to medium- low and add green peas, red pepper and more stock, if needed. Continue to cook until split peas are soft, about 5 minutes more. Stir in coconut, raisins and salt to taste. Serve hot.Per serving: Calories: 380, Protein: 15g, Total fat: 13g, Carbs: 56g, Cholesterol: mg, Sodium: 150mg, Fiber: 17g, Sugars: 23g
Curried Potato and Red Lentil Salad
In this clever combination of tastes, red lentils brighten up potatoes spiced with curry powder. Offer it with wedges of warmed pita bread.
Ingredient List
6 Servings
• 3/4 cup red lentils, rinsed
• 6 large red-skin potatoes
• 4 firm, ripe tomatoes, diced
• 1/2 cup soy mayonnaise
• 1/2 cup plain soy yogurt or low-fat yogurt
• 1 to 2 tsp. curry powder to taste
• 1/4 cup chopped fresh cilantro or more to taste
• 1 green onion, thinly sliced
• Salt and freshly ground black pepper to taste
Directions
1. In medium saucepan, combine lentils with 2 cups water. Bring to a boil, then reduce heat and simmer gently until water is absorbed and lentils are tender but still firm, about 25 minutes. Drain off any excess cooking liquid and let lentils cool to room temperature.
2. Meanwhile, put potatoes in medium saucepan of salted water. Bring to a boil, reduce heat and simmer until tender, about 20 minutes. Drain potatoes. When cool enough to handle, cut into 1-inch pieces.
3. In serving bowl, combine lentils and potatoes. Add remaining ingredients and toss gently to mix and coat. Serve at room temperature.Nutritional InformationPer serving: Calories: 235, Protein: 10g, Total fat: 5g, Carbs: 38g, Cholesterol: 1mg, Sodium: 168mg, Fiber: 10g, Sugars: g
Lentil Pilaf
Ingredient List
4 Servings
• 1/2 cup dry white wine or apple juice
• 4 cloves garlic, minced
• 1 medium onion, thinly sliced
• 2 medium carrots, thinly sliced
• 2 stalks celery, thinly sliced
• 1 cup uncooked basmati rice
• 1/3 cup lentils, rinsed and picked over
• 1/3 cup canned black beans, rinsed and drained
• 1/2 tsp. dried basil
• 1/4 tsp. ground cumin
• 1/4 tsp. curry powder
• 1/8 tsp. hot pepper sauce
• 1 bay leaf
• 2 cups vegetable stock or canned broth
• Low-sodium tamari or soy sauce to taste
Directions
1. In large nonstick skillet, bring wine or juice to a boil over medium-high heat. Add garlic, onions, carrots, celery, rice and lentils. Cook, stirring often, 2 minutes. Add black beans, basil, cumin, curry powder, hot pepper sauce and bay leaf. Cook, stirring often, 2 minutes.
2. Add stock and bring to a boil. Cover and simmer until lentils and rice are tender, about 15 minutes. Remove and discard bay leaf. Season with tamari or soy sauce to taste.
Nutritional Information
Per serving: Calories: 283, Protein: 10g, Total fat: 2g, Carbs: 55g, Cholesterol: mg, Sodium: 626mg, Fiber: 10g, Sugars: g
Shepherd’s Pie
Ingredient List
8 Servings
Potato topping
• 3 1/2 lbs. baking potatoes
• 1 cup vegetable broth
• 2 tsp. Dijon mustard
• 2 Tbs. grated Cheddar cheese optional
• 3 medium carrots, diced
• 1 medium onion, chopped
• 2 large cloves garlic, minced
• 2 cups cooked lentils
• 1/3 cup vegetable broth
• 1 4.5-oz. can diced low-sodium tomatoes, drained
• 1 Tbs. tomato paste
• 1/2 tsp. dried oregano
• 1 Tbs. vegetarian Worcestershire sauce
Directions
1. Make potato topping: In large saucepan, combine potatoes with enough cold water to cover. Bring to a boil, and cook until tender, about 15 minutes. Drain well.
2. In large bowl, mash potatoes with 1 cup broth and mustard, and salt and pepper to taste.
3. Preheat oven to 350°F. Bring small saucepan of lightly salted water to a boil. Add carrots, and cook 2 minutes to blanch. Drain, and set aside.
4. Coat large skillet with cooking spray, and set over low heat. Add onion, and cook, stirring, until softened, about 2 minutes. Add garlic, and cook 15 seconds.
5. Stir in lentils, blanched carrots, vegetable broth, tomatoes, tomato paste, oregano and Worchestershire sauce. Mix well. Cook, stirring often, until flavors have blended, about 10 minutes. Season with freshly ground pepper to taste.
6. Lightly coat 3-qt. gratin dish or shallow casserole with cooking spray. Spoon filling into prepared dish. Top with dollops of mashed potatoes and cheese if desired. (For an elegant look, pipe topping using a pastry bag fitted with star tip.)
7. Bake until heated through, 30 to 45 minutes. Let stand 10 to 15 minutes before serving.
Nutritional Information
Per serving: Calories: 397, Protein: 24g, Total fat: 1g, Carbs: 78g, Cholesterol: 0mg, Sodium: 635mg, Fiber: 11g, Sugars: 0g
Cheese and Bean Quesadillas
Ingredient List
SERVES 6
• 11/2 cups no-fat refried beans
• 1 cup corn kernels
• 1/2 cup salsa
• 6 8-inch low-fat tortillas, preferably flavored
• 2 cups grated cheddar-flavored soy cheese
• 1 tsp. chili powder, or more as desired
• 3 tomatoes, stemmed and chopped
• 1 avocado, peeled and chopped
• 1 tsp. ground cumin
• Juice of 1 lime
• Salt and freshly ground black pepper to taste
Directions
1. Combine beans, corn kernels and salsa in a saucepan, and cook, stirring, over medium heat until hot.
2. Place a tortilla flat on a work surface. Sprinkle about 1/3 cup cheese over tortilla. Spread about 1/2 cup bean mixture on one half of tortilla, and fold tortilla over to encase filling and cheese. Set aside. Repeat with remaining ingredients until 6 quesadillas are ready for cooking.
3. Spray a large nonstick skillet with nonstick cooking spray, and heat over medium heat. Put 3 quesadillas into skillet, and cook, turning 2 or 3 times, until tortillas brown slightly on both sides and cheese melts. Remove from skillet, and place on individual serving plates. Repeat with remaining quesadillas. Respray skillet as needed to prevent any sticking.
4. Toss together chili powder, tomatoes, avocado and cumin. Sprinkle mixture with lime juice, and season with salt and pepper. Spoon equal portions of mixture over quesadillas, and serve.
Three-Bean Vegetable Chili
Ingredient List
6 Servings
• 1 Tbs. coriander seeds
• 1 Tbs. cumin seeds
• 3 medium bell peppers (red, orange and yellow), seeded and chopped
• 2 medium bulbs fennel, trimmed and chopped
• 1 tsp. dried oregano
• 2 Tbs. chili powder
• 3 medium tomatoes, peeled and chopped or 16-oz. can diced tomatoes
• 1 1/2 cups cut green beans
• 1 3/4 cups cooked or canned kidney beans (rinsed if canned)
• 1 3/4 cups cooked or canned black beans (rinsed if canned)
• 1 3/4 cups cooked or canned white beans (rinsed if canned)
• Water or tomato juice as needed
• 1/2 cup chopped fresh cilantro or parsley
• Salt and freshly ground black pepper to taste
• Shredded cheddar cheese or plain low-fat yogurt for garnish (optional)
• 1/4 tsp. crushed red pepper flakes
• 1 Tbs. olive oil
Directions
1. In large heavy pot, heat oil over medium heat. Add crushed red pepper flakes, coriander and cumin and cook, stirring often, until seasonings darken slightly.
2. Add peppers, fennel, oregano and chili powder and cook, stirring often, until vegetables begin to soften, about 5 minutes. Add tomatoes and all beans and bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 30 minutes. Add water or tomato juice as needed if too much liquid evaporates. Stir in cilantro or parsley and season with salt and pepper.
3. Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
Nutritional Information
Per serving: Calories: 286, Protein: 14g, Total fat: 3g, Carbs: 50g, Cholesterol: mg, Sodium: 380mg, Fiber: 11g, Sugars: g
White Bean Soup
This robust soup is extra easy to prepare, thanks to the food processor. Bits of potato and pureed cannellini beans add creamy richness.
Ingredient List
6 servings
• 3 large cloves garlic, peeled
• 1 medium onion, quartered
• 2 medium carrots, cut into 1-inch pieces
• 1 Tbs. olive oil
• 1 large baking potato (8 oz.), cut into 1/2-inch dice
• 2 1/2 cups vegetable broth
• 2 (19-oz.) cans white kidney beans (cannellini), rinsed and drained
• 1/4 cup chopped fresh parsley
• 3/4 tsp. coarse salt
• 1/4 tsp. freshly ground pepper
Directions
Meal plan: While the soup is cooking, toast a few slices of Italian bread in a 400F oven, then immediately rub warm slices with cut sides of garlic. Also toss up a simple salad of prewashed spinach, soy "bacon" bits and a low-fat balsamic dressing.
1. In food processor, mince garlic. Add onion and pulse until finely chopped. Remove to plate. Add carrots to food processor and coarsely chop.
2. In large saucepan, heat oil over medium heat. Add onion mixture and carrots and cook, stirring occasionally, until softened, about 8 minutes.
3. Stir in diced potato and 1 1/2 cups broth and bring to a boil. Reduce heat to low, cover and simmer until potato is tender, about 10 minutes.
4. In food processor, puree half the beans, adding a little remaining broth to thin. Add bean puree, remaining whole beans and remaining 1 cup broth to potato mixture in saucepan. Stir well and simmer 5 minutes. Stir in parsley, salt and pepper and serve.
Baked Potatoes Topped with Spicy Vegetable Stew
Ingredient List
4 Servings
• 1 clove garlic, minced
• 1 Tbs. chili powder
• 1 tsp. ground cumin
• 14-oz. can diced tomatoes
• 1/2 cup vegetable broth or water
• 19-oz. can black beans, rinsed and drained
• 1 cup diced yellow squash
• 1 cup diced zucchini
• 2 Tbs. chopped fresh cilantro
• Salt and freshly ground black pepper to taste
• 1/2 cup diced carrot
• 4 large russet potatoes, scrubbed (about 2 1/2 lbs.)
• 1 Tbs. vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
Directions
1. Preheat oven to 400°F. Pierce potatoes with tines of fork and bake until tender, about 1 hour.
2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion, bell pepper, carrot and garlic and cook, stirring often, until vegetables begin to soften, about 10 minutes. Stir in chili powder and cumin. Add tomatoes, broth and beans. Reduce heat and simmer, covered, 20 minutes.
3. Add yellow squash and zucchini. Cover and simmer until vegetables are crisp-tender, about 5 minutes. Stir in cilantro and season with salt and pepper.
4. To serve, split baked potatoes and mash their pulp slightly. Spoon vegetable stew into center.
Nutritional Information
Per serving: Calories: 392, Protein: 12g, Total fat: 6g, Carbs: 80g, Cholesterol: mg, Sodium: 225mg, Fiber: 7g, Sugars: g
Black Bean Chili
You can have this chili on the table in no time at all since you probably already have the ingredients in your pantry. We like ours made with black beans, but you can also use red kidney or pinto beans, or mix two kinds of beans together. For a change of pace, serve the chili over quinoa instead of rice.
Ingredient List
6 Servings
• 2 tsp. vegetable oil
• 1 medium onion, finely chopped
• 1 medium green bell pepper, diced
• 2 jalapeño peppers, seeded and minced
• 2 cloves garlic, minced
• 1 Tbs. chili powder
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/8 tsp. cayenne pepper
• 14-oz. can Mexican-style stewed tomatoes
• 3/4 cup water
• 1 cup fresh or frozen corn kernels
• 1/3 cup chopped fresh cilantro
Directions
1. Two 16-oz. cans black beans, rinsed and drained
2. In large nonstick pot, heat oil over medium heat. Add onion, bell pepper, jalapeño and garlic and cook, stirring often, until vegetables begin to soften, 5 minutes. Add spices, tomatoes, beans and water, and simmer 15 minutes. Stir in corn and cook 1 minute. Stir in cilantro and serve.
Nutritional Information
Per serving: Calories: 145, Protein: 7g, Total fat: 1g, Carbs: 33g, Cholesterol: mg, Sodium: 642mg, Fiber: 9g, Sugars: g
Curried Pea Soup
Ingredient List
4 Servings
• 1 Tbs. vegetable oil
• 1 large onion, chopped
• 4 tsp. curry powder
• 4 to 5 cups vegetable broth
• 2 (10 oz.) pkgs. frozen petite green peas or 3 lbs. fresh peas, shelled
• Salt and ground pepper to taste
• 1 cup low-fat plain yogurt
• 1/2 cup chopped fresh cilantro
Directions
1. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 10 minutes. Add curry and stir 30 seconds. Add 4 cups of broth and peas and bring mixture to a boil. Reduce heat and simmer until peas are very tender, about 15 minutes. Season with salt and pepper.
2. Transfer mixture to food processor and puree. Return to pot; reheat and thin with more broth if necessary. Serve with yogurt and cilantro.Nutritional InformationPer serving: Calories: 274, Protein: 14g, Total fat: 7g, Carbs: 40g, Cholesterol: mg, Sodium: 942mg, Fiber: 9g, Sugars: g
Tomato and White Bean Soup
Ingredient List
6 servings
• 2 (16-oz.) cans cannellini (large white beans), rinsed and drained
• 28-oz. can stewed tomatoes
• 2 scallions (green parts only), chopped
• 1 cup vegetable broth
• 2 Tbs. minced fresh cilantro or dill or more to taste
• 1 to 2 tsp. salt-free herb-and-spice seasoning mix or to taste
• Freshly ground black pepper to taste
Directions
1. In food processor, puree half of beans until smooth. Add tomatoes with their liquid and scallions, and puree until smooth.
2. Transfer puree to large saucepan. Stir in remaining beans, broth, cilantro, seasoning mix and pepper. Warm through over low heat, stirring occasionally. Serve hot.Nutritional InformationPer serving: Calories: 214, Protein: 12g, Total fat: 1g, Carbs: 42g, Cholesterol: mg, Sodium: 195mg, Fiber: 9g, Sugars: g
Curried Beans and Greens
Here’s a hearty one-dish meal that’s high in calcium to help prevent cold-weather muscle cramps and rich with warming spices to boost circulation. Small, reddish-brown adzuki beans have a sweet flavor and are popular in Japanese cooking. They have a higher protein content than other beans and are easier to digest.
Ingredient List
6 Servings
• 1 cup black beans, picked over and rinsed
• 1 Tbs. olive oil
• 1/2 cup diced yellow onion
• 2 cloves garlic, minced
• 2 lbs. fresh kale or Swiss chard, stemmed and torn into large pieces
• 2 tsp. curry powder
• Salt and freshly ground black pepper to taste
Directions
1. Soak beans overnight in enough cold water to cover by at least 2 inches. Drain, rinse beans well and combine in large soup pot with 4 cups water. Bring to a boil, reduce heat and simmer, covered, until beans are tender, about 1 hour.
2. Meanwhile, in large, deep skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, about 5 minutes. Add greens to skillet. Sprinkle with 2 tablespoons water. Cook, tossing often, until greens are bright green and wilted slightly, about 3 minutes. Remove from heat.
3. Drain beans and transfer to serving dish. Add curry powder and stir will. Reheat greens if necessary, then add to beans and toss to mix. Season with salt and pepper.
Nutritional Information
Per serving: Calories: 185, Protein: 10g, Total fat: 3g, Carbs: 31g, Cholesterol: mg, Sodium: 37mg, Fiber: 8g, Sugars: g
Lentil Rice and Veggie Bake
"This delicious vegan recipe can be quickly thrown together from things you probably already have in the kitchen."
PREP TIME 15 Min
COOK TIME 1 Hr
READY IN 1 Hr 15 Min
SERVINGS & SCALING
Original recipe yield: 6 servings
INGREDIENTS
• 1/2 cup uncooked long grain white rice
• 2 1/2 cups water
• 1 cup red lentils
• 1 teaspoon vegetable oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 fresh tomato, chopped
• 1/3 cup chopped celery
• 1/3 cup chopped carrots
• 1/3 cup chopped zucchini
• 1 (8 ounce) can tomato sauce
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• salt and pepper to taste
DIRECTIONS
1. Place the rice and 1 cup water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer 20 minutes. Place lentils in a pot with the remaining 1 1/2 cups water, and bring to a boil. Cook 15 minutes, or until tender.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Heat the oil in a skillet over medium heat, and stir in the onion and garlic. Mix in tomato, celery, carrots, zucchini, and 1/2 the tomato sauce. Season with 1/2 the basil, 1/2 the oregano, 1/2 the cumin, salt, and pepper. Cook until vegetables are tender.
4. In a casserole dish, mix the rice, lentils, and vegetables. Top with remaining tomato sauce, and sprinkle with remaining basil, oregano, and cumin.
5. Bake 30 minutes in the preheated oven, until bubbly.
Quick Spinach-Split Pea Cakes
These are delightful burgers, Crescent Dragonwagon writes: firm-textured, mild and pleasing, with a base of spinach and split peas, reminiscent of a nonspicy falafel. They are simple and they satisfy, especially when put on a nice bun with tomato and a dressing. To make a vegan version of these cakes, omit the egg, add 1 tablespoon chickpea flour (also called besan) to the split pea soup and use an additional 2 tablespoons of water. Eat the cakes hot or cold. Reprinted from Passionate Vegetarian with permission from Workman Publishing.
Ingredient List
SERVES 3 TO 4
• 1 5-oz. pkg. dehydrated split pea soup
• 1 1/2 cups boiling water
• 3 1/2 oz. sesame crackers
• 1 large egg
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
Directions
1. Place split pea mix in a food processor, and pour boiling water over it. Let stand for 3 minutes.
2. Add crackers, crumbling them coarsely into split pea mixture. Add egg, and process, pausing to scrape down sides of processor to make a smooth, well-combined and thick mixture. Add spinach, pulsing to combine. Spray hands with nonstick cooking spray, and form mixture into 12 to 15 patties, 2 to 3 inches in diameter and about 1/2-inch thick.
3. Heat a nonstick skillet over medium heat. When pan is hot, add 4 cakes and cook for 2 minutes, or until slightly browned. Flip over, and cook for 1 to 2 minutes more. Repeat with remaining cakes, and serve.
Nutritional Information
Per Serving: Calories: 240, Protein: 12g, Total fat: 3g, Carbs: 41g, Cholesterol: 55mg, Sodium: 990mg, Fiber: 6g, Sugars: 3g
White Bean Soup
Ingredient List
SERVES 4
• 8 leaves fresh kale, or 1 small bunch
• 3 cups Vegetable Stock, fat-free homemade (see recipe) or store bought
• 1 cup peeled and diced baking potato
• 1/2 CUP CHOPPED ONION
• 2 tsp. minced garlic
• 1 bouquet garni: 1 large sprig thyme, 4 sprigs parsley with stems, 1 bay leaf, 8 peppercorns and 4 whole cloves tied in 2 leaves of leek or wrapped in cheesecloth
• 2 15-oz. cans navy beans or cannellini beans, or 4 cups home- cooked beans with 11/2 cups liquid
• Salt and freshly ground black
• pepper to taste
• 1 tsp. grated lemon zest
• Lemon juice to taste
Directions
1. Remove and discard tough kale ribs. Bring large pot of salted water to a boil over high heat. Add kale leaves, and cook 2 minutes. Remove from water, and plunge into ice-cold water. Remove from water, and lightly squeeze out excess water. Chop coarsely, and set aside.
2. In medium-sized saucepan, combine stock, potatoes, onion, garlic and bouquet garni. Bring to simmer over medium-low heat, and cook, covered, until potatoes are tender, about 15 minutes. Add beans and liquid. Reduce heat to low, and cook about 10 minutes more, or until soft.
3. Add chopped kale, and cook 1 minute. Season to taste with salt and pepper. Remove bouquet garni, and discard. Season with lemon zest and juice. If soup is too thick, add water as needed. To make soup creamy, blend 1/2 cup potatoes with broth when potatoes are softened, and stir into saucepan. Serve hot.Nutritional InformationPer Serving: Calories: 280, Protein: 15g, Total fat: 1g, Carbs: 53g, Cholesterol: mg, Sodium: 390mg, Fiber: 15g, Sugars: 5g
Black Bean Burgers with Tempeh Crisps
Ingredient List
SERVES 6
Black Bean Burgers
• 3 cups cooked black beans
• 2 cups cooked brown rice
• 1 cup bread crumbs
• 1/2 tsp. salt
• 1/2 tsp. black pepper
• 1/4 cup chopped scallions
• 1 Tbs. chili powder
• 1 Tbs. catsup
• 1/2 to 3/4 cup water, or as needed to process
Tempeh Crisps
• 12 oz. tempeh, sliced into thin strips
• 2 Tbs. chili powder
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 6 whole wheat buns
Directions
1. Preheat oven to 375F. Spray sheet pan with nonstick cooking spray.
2. To make Black Bean Burgers: Combine black beans, brown rice, bread crumbs, salt, pepper, scallions, chili powder and catsup in food processor, and process, adding just enough water to blend, until smooth. Form into 6 equal-sized patties, and chill 1 hour.
3. Meanwhile, to make Tempeh Crisps: Toss tempeh strips with chili powder, salt and pepper. Spread strips evenly on sheet pan, and bake about 15 minutes, or until browned and crisp. Remove from oven, and set aside.
4. Heat skillet over medium heat, and spray with nonstick cooking spray. Add patties, cooking 5 minutes on each side, or until heated through. Place each burger on whole wheat bun. Garnish with crisps and favorite condiments.Nutritional InformationPer Serving: Calories: 490, Protein: 26g, Total fat: 8g, Carbs: 81g, Cholesterol: mg, Sodium: 820mg, Fiber: 16g, Sugars: 6g
Linguine with Black Bean Sauce
30 MINUTES OR LESS
The contrast of the black sauce against the white linguine makes a dramatic presentation, enhanced by a garnish of colorful julienned bell peppers, easy to find at your supermarket’s salad bar. Make your own pesto, or buy your favorite brand at your local market. Serve this entrée with hot bread and fresh fruit. Wine, a stout ale or even a fruit smoothie adds glamour to this simple pasta meal.
Ingredient List
SERVES 4
• 1 1/2 Tbs. olive oil
• 1 large onion, diced
• 1 Tbs. minced garlic, or to taste
• 1 3/4 cups black beans, drained and rinsed
• 3/4 cup nonfat vegetable broth
• 1 cup green peas, fresh or frozen
• 1 3/4 Tbs. pesto, or to taste
• Salt and freshly ground black pepper to taste
• 1 12-oz. pkg. fresh linguine
• 2 cups (8 oz.) julienned bell peppers, preferably a mixture of colors, for garnish
• 1 1/2 cups shredded low-fat mozzarella
Directions
1. Heat oil in large skillet over medium heat. When hot, add onion and sauté for about 3 minutes. Add garlic, and sauté 1 minute more. Remove from heat, and set aside.
2. Place beans and vegetable broth in food processor or blender, and purée until smooth. Pour into skillet with onion-garlic mixture. Heat over medium-low heat, adding peas, pesto, salt and pepper, and cook for about 7 minutes, stirring often, until mixture thickens slightly.
3. Meanwhile, bring pot of lightly salted water to a boil, and cook linguine according to package directions. Drain, rinse, drain again and set aside.
4. To serve, place linguine on individual serving plates or in serving bowl, and spoon black bean sauce over top. Garnish with julienned bell peppers and shredded cheese, and serve.
Wine Suggestions
Some people really like basil and pesto dishes with Riesling, and some swear by Chardonnay. Others wouldn’t consider drinking white wine at all and go straight for Cabernet Sauvignon or Shiraz. Try them all, and find out which you prefer with this dish.
Nutritional Information
Per serving: Calories: 600, Protein: 31g, Total fat: 18g, Carbs: 81g, Cholesterol: 25mg, Sodium: 69mg, Fiber: 13g, Sugars: 10g
Curried Red Lentils and Potatoes
30 MINUTES OR LESS
Ingredient List
Serves 6
• 3 cups water
• 1 cup red lentils
• 1 tsp. brown sugar
• 1 tsp. ground turmeric
• 3 Tbs. vegetable oil
• 1 tsp. mustard seeds
• 1 dried red chili
• 1 tsp. cumin seeds
• 1 tsp. minced garlic
• 2 tsp. minced ginger
• 1 1/2 lb. precooked, pre-cut baby potatoes
• 1/2 cup water stirred with 1 tsp. curry powder, or more to taste, plus 1/2 cup additional water
• 1 cup frozen or fresh peas
• Salt to taste
• 2 cups plain low-fat yogurt for garnish
• 3 Tbs. fresh coriander leaves for garnish
Directions
1. Bring 3 cups water to a boil in covered saucepan over high heat. Rinse and pick clean lentils. When water begins to boil, stir in lentils, brown sugar and turmeric, reduce heat to medium, and cook, stirring occasionally, for 20 to 25 minutes, or until tender.
2. Heat oil in large skillet over medium heat. Add mustard seeds, chili and cumin seeds, and stir-fry for about 1 minute, letting seeds crackle. Stir in garlic and ginger and cook 1 minute more. Add potatoes and stir-fry for 10 minutes, or until potatoes brown. Add 1/2 cup water blended with curry powder and stir thoroughly. Continue cooking and stirring over medium heat until water evaporates. Slowly add remaining 1/2 cup water a bit at a time, just until potatoes are tender. When lentils are soft, stir them with peas and potatoes. Add salt to taste. Serve, garnishing each portion with yogurt and fresh coriander.
Nutritional Information
Per serving: Calories: 380, Protein: 16g, Total fat: 9g, Carbs: 59g, Cholesterol: 5mg, Sodium: 100mg, Fiber: 9g, Sugars: g
Corn and Black Bean Quesadillas
These mildly spiced quesadillas get a quick start with canned black beans and frozen corn. This recipe makes a big batch, so wrap and refrigerate any extras for up to 3 days; pan-fry them just before serving.
Ingredient List
Makes 8
• 8 (7- to 8-inch) corn or flour tortillas
• 1 Tbs. vegetable oil
• 1 small onion, finely chopped
• 2 medium cloves garlic, minced
• 1 cup frozen corn, thawed
• 1 small fresh poblano or anaheim chili, finely diced
• 3/4 tsp. salt
• 15-oz. can black beans, rinsed and drained
• 1 small ripe avocado, halved, pitted and peeled
• 2 Tbs. fresh lime juice
Directions
MEAL PLAN: A spinach salad sprinkled with sliced toasted almonds is an ideal partner. Include some baked marinated tofu strips to serve on the side.
Fresh cilantro sprigs and prepared salsa for garnish (optional)
1. Preheat oven to 300F. Stack tortillas, wrap in foil and bake until soft and pliable, about 10 minutes.
2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add corn, chili and 1/2 teaspoon salt and cook until vegetables are crisp-tender, about 4 minutes. Add black beans and mash coarsely with potato masher. Mix well and remove from heat.
3. Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean mixture, almost to edge. Fold each tortilla in half, pressing lightly to seal. Set aside.
4. In medium bowl, using a fork, mash together avocado, lime juice and remaining 1/4 teaspoon salt. Set aside.
5. Coat large heavy skillet, preferably cast-iron, with cooking spray, then heat over medium heat. Add 4 quesadillas and cook until golden brown, turning once, about 3 minutes per side. Repeat with more cooking spray and remaining quesadillas.
6. Top each quesadilla with dollop of avocado mixture. Garnish with cilantro and salsa if desired. cut into wedges and serve hot.Nutritional InformationPer quesadilla: Calories: 168, Protein: 6g, Total fat: 6g, Carbs: 25g, Cholesterol: mg, Sodium: 235mg, Fiber: 6g, Sugars: g
Pinto Bean-Cheddar Patties
30 minutes or fewer
Coating these patties in breadcrumbs before cooking them in olive oil makes them nice and crisp on the outside. They are delicious with salsa and a green salad. If time is short, you can also make these with prepared dried breadcrumbs.
Ingredient List
Serves 6
• 2 1/2 cups fresh whole-grain breadcrumbs
• 1 15-oz. can pinto beans, drained and rinsed
• 1 cup shredded cheddar cheese or soy cheddar cheese
• 2 Tbs. canned chopped green chiles
• 2 Tbs. olive oil plus more if needed
Directions
1. Preheat broiler. Place 1 1/2 cups of breadcrumbs on baking sheet, and toast under broiler for several seconds, or until browned. Remove; let stand 5 minutes.
2. Mash beans with fork in mixing bowl. Add cheese, chiles, toasted breadcrumbs, and salt and pepper to taste. Form mixture into 4 patties, about 3 inches in diameter. Dredge patties in untoasted breadcrumbs.
3. Heat oil in large skillet over medium heat. Add patties, and cook until crisp and golden brown, 3 to 5 minutes on each side; add more oil to pan if necessary. Serve hot.
Nutritional Information
Per SERVING: Calories: 233, Protein: 16g, Total fat: 8g, Carbs: 29g, Cholesterol: 10mg, Sodium: 267mg, Fiber: 4g, Sugars: 1g
Chickpea Dal
30 minutes or fewer
The owner of a local Indian restaurant taught me how to grind tomato, ginger and onion together and sauté them with curry spices to make an authentic saucy dal. To simplify this recipe, use ready-made curry powder instead of the various spices. For the best results, make sure the curry powder is fresh. Serve over brown basmati rice, and garnish with cilantro and slivers of ginger.
Ingredient List
Serves 4
• 2 cups coarsely chopped fresh tomatoes
• 1 1/2 cups coarsely chopped onion
• 1 2-inch piece fresh ginger, peeled, coarsely chopped
• 1 1/2 Tbs. curry powder, or to taste
• 2 15-oz. cans chickpeas, drained and rinsed
Directions
1. Put tomatoes, onion and ginger in food processor, and purée until smooth.
2. Transfer mixture to large skillet, stir in curry powder, and cook over medium heat, stirring occasionally, 5 minutes.
3. Reduce heat to low, and stir in chickpeas. Cook, stirring occasionally, until heated through. Season with salt to taste. Serve hot. Nutritional informationPer SERVING: Calories: 330, Protein: 14g, Total fat: 4g, Carbs: 62g, Cholesterol: mg, Sodium: 420mg, Fiber: 14g, Sugars: 8g
Easy Black Bean Chili
30 minutes or fewer
. Serve it topped with shredded Monterey Jack cheese and minced sweet onion, if desired.
Ingredient List
Serves 6
• 2 15-oz. cans black beans, drained and rinsed
• 1 16-oz. jar roasted garlic salsa
• 1 bunch scallions, chopped (white and pale green parts)
• 1 10-oz. pkg. super-sweet frozen corn
• 1/2 cup chopped cilantro
Directions
1. Combine beans, salsa and scallions in saucepan. Cover, and cook over medium heat, stirring occasionally, 10 minutes.
2. Stir in corn, cilantro and salt to taste, and cook, stirring occasionally, until heated through. Serve hot.Nutritional InformationPer SERVING: Calories: 309, Protein: 18g, Total fat: 1g, Carbs: 60g, Cholesterol: mg, Sodium: 336mg, Fiber: 17g, Sugars: 3g
Vegetable-Lentil Curry
Make this colorful main course a day ahead to give flavors a chance to meld.
Ingredient List
Serves 6
• 2 tsp. olive oil
• 1 medium-sized onion, finely chopped (about 1 1/2 cups)
• 2 Tbs. curry powder
• 2 medium-sized sweet potatoes, peeled and cut into 1-inch chunks (about 1 1/2 lb.)
• 1 head cauliflower, stemmed and separated into florets (about 2 1/2 lb.)
• 1 cup brown lentils, rinsed
• 2 14.5-oz. cans low-sodium diced tomatoes with juice
Directions
1. Heat oil in large saucepan or Dutch oven over medium heat. Add onion, and cook 5 minutes, or until softened, stirring often.
2. Stir in curry powder, and cook 1 minute, stirring constantly. Add sweet potatoes, cauliflower, lentils, tomatoes with juice and 1 1/2 cups water. Season to taste with salt.
3. Bring mixture to a boil. Reduce heat, cover and simmer 30 minutes, or until lentils and sweet potatoes are tender. Season to taste with salt and pepper.
4. Spoon mixture into shallow bowls.Nutritional InformationPer SERVING: Calories: 250, Protein: 13g, Total fat: 2g, Carbs: 47g, Cholesterol: mg, Sodium: 243mg, Fiber: 15g, Sugars: 10g
Greek-Style Lentil Burgers
Chef Nicole Palitti tucks these burgers inside pitas with feta and tomatoes.
Ingredient List
Serves 8
• Burgers
• 1/2 cup dried lentils
• 2 Tbs. olive oil
• 1 small onion, chopped (about 1 cup)
• 1/2 red bell pepper, diced (1/2 cup)
• 4 cloves garlic, minced (about 4 tsp.)
• 1 15-oz. can chickpeas, rinsed and drained
• 1 cup loosely packed parsley leaves
• 1/2 cup pitted kalamata olives
• 2 large eggs
• 2 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. salt
• 1/2 tsp. ground black pepper
• 1 cup plain breadcrumbs
• 3/4 cup grated carrots
• 1/2 tsp. baking powder
•
• Tzatziki Sauce
• 2 cups plain lowfat yogurt
• 1 medium cucumber, peeled, seeded, shredded and drained
• 2 cloves garlic, minced (about 2 tsp.)
• 1 tsp. lemon zest
• 1 tsp. chopped fresh mint
• 1 tsp. chopped fresh parsley
Directions
1. To make Burgers: Cook lentils according to package directions. Drain.
2. Heat oil in skillet over medium heat. Add onion and bell pepper, and sauté 7 minutes. Stir in garlic.
3. Blend chickpeas, parsley, olives, eggs, cumin, coriander, salt and pepper in food processor 2 minutes, or until smooth. Stir chickpea mixture, breadcrumbs, carrots and baking powder into lentils. Shape into 8 patties. Layer patties between plastic wrap and freeze.
4. To make Tzatziki Sauce: Combine all ingredients in small bowl.
5. Preheat grill to high. Brush frozen patties with oil, and cook 6 minutes on each side. Serve burgers with sauce.Nutritional InformationPer SERVING: Calories: 262, Protein: 11g, Total fat: 10.5g, Carbs: 31g, Cholesterol: 55mg, Sodium: 656mg, Fiber: 7g, Sugars: 5g
Mexican Black Bean Soup
Our testers were skeptical at first, but this dish turned out to be both filling and refreshing.
Ingredient List
Serves 4
• 1 lb. plum tomatoes, chopped
• 2 1/4 cups canned black beans, rinsed and drained, divided
• 1 14.5-oz. can low-sodium vegetable broth
• 1/2 cup plus 1 Tbs. chopped cilantro, divided
• 3 Tbs. fresh lime juice, divided
• 1 canned chipotle chile
• 1/2 tsp. ground cumin
• 1 cup fresh corn (about 1 ear)
• 1 avocado, diced
• 1/4 cup diced red onion
• 1/4 cup soy sour cream, optional
Directions
1. Purée tomatoes, 1 1/4 cups beans, broth, 1/2 cup cilantro, 2 Tbs. lime juice, chipotle and cumin in blender until smooth. Cover, and chill 2 hours.
2. Combine remaining beans, cilantro, lime juice, corn, avocado, red onion and cilantro in bowl. Fold half of mixture into soup; cover, and chill 1 hour. Serve garnished with remaining corn mixture.Nutritional InformationPer SERVING: Calories: 220, Protein: 9g, Total fat: 7.5g, Carbs: 39g, Cholesterol: 0mg, Sodium: 517mg, Fiber: 12g, Sugars: 6g
Spicy Chickpea Dip
Taking the tahini (sesame paste) out of this hummus variation makes it a low-fat dip that’s still full of flavor. Toasting whole cumin seeds and then grinding them to a powder adds a smoky flavor you can’t get from preground cumin. Serve with pita crisps and raw veggies.
Ingredient List
Makes about 3 cups
• 1 tsp. whole cumin seeds
• 2 15-oz. cans chickpeas, rinsed and drained
• 3 Tbs. lemon juice
• 3 cloves garlic, chopped (about 1 Tbs.)
• 1/4 tsp. hot paprika
• 1/8 tsp. cayenne pepper
• 2 Tbs. olive oil
Directions
1. Cook cumin seeds in small skillet over medium heat 3 minutes, or until lightly toasted, shaking pan constantly. Transfer to plate, cool, then grind to fine powder in coffee grinder or spice grinder.
2. Blend chickpeas, lemon juice, garlic, cumin, paprika and cayenne in food processor until finely chopped. With machine running, add olive oil in steady stream, and process until smooth.
3. Spoon mixture into shallow bowl, and season with salt and pepper. Serve at room temperature.Nutritional InformationPer 1/4-CUP SERVING: Calories: 85, Protein: 3g, Total fat: 3g, Carbs: 11g, Cholesterol: mg, Sodium: 176mg, Fiber: 3g, Sugars: 1g
White Bean Patties
Serve this easy entrée with a tossed salad and crusty, whole grain bread.
Ingredient List
Serves 6
• 1 15.5-oz. can cannellini beans, drained and rinsed
• 1 large egg
• 3 Tbs. all-purpose flour
• 2 Tbs. olive oil, or as needed
• 2 Tbs. lemon juice
• 3 cloves garlic, minced (1 Tbs.)
• 1 cup frozen peas
• 1/2 cup Italian-seasoned breadcrumbs
• 1/2 cup spaghetti sauce for garnish, optional
• 1/2 cup chopped flat-leaf parsley, for garnish
Directions
1. Purée first 6 ingredients in food processor or blender until smooth, adding more oil if needed to process. Transfer to bowl.
2. Fold in peas and breadcrumbs. Season to taste with salt and pepper. Shape mixture into 6 patties, about 1/3 cup each.
3. Spray large skillet with cooking spray, and warm over medium heat. Cook patties 5 minutes, or until golden. Spray tops of patties, flip and cook 5 minutes more, or until golden.
4. Meanwhile, warm spaghetti sauce, if using, in small pan or microwave.
5. Serve patties with spaghetti sauce, if desired, and parsley.Nutritional InformationPer SERVING: Calories: 183, Protein: 7g, Total fat: 6.5g, Carbs: 24g, Cholesterol: 35mg, Sodium: 367mg, Fiber: 4g, Sugars: 2g
Black Bean Tacos with Roasted Peppers and Onions
For a fast meal that’s a surefire crowd-pleaser, these tacos fit the bill.
Ingredient List
Serves 8
• Roasted Peppers and Onions
• 3 red bell peppers, thinly sliced (about 3 cups)
• 1 large onion, thinly sliced (about 1 1/2 cups)
• 1 Tbs. olive oil
•
• Tacos
• 2 Tbs. olive oil
• 1 medium-size onion, chopped (about 1 cup)
• 6 cloves garlic, minced (about 2 Tbs.)
• 2 15-oz. cans black beans, drained and rinsed
• 1 15-oz. can diced organic fire-roasted tomatoes
• 1 Tbs. chili powder
• 1 Tbs. ground cumin
• 1/8 tsp. hot sauce, or more to taste
• 16 organic corn taco shells, warmed
•
• Toppings
• 3 cups shredded lettuce
• 1 16-oz. container prepared salsa
• 2 large tomatoes, diced (2 cups)
• 2 avocados, diced (about 2 cups)
• 1 1/2 cups shredded Cheddar or Monterey Jack cheese
• 1 cup low-fat sour cream
Directions
1. Preheat oven to 450F. To make Roasted Peppers and Onions: Toss peppers and onion with oil on large baking sheet. Season with salt and pepper. Roast 15 minutes, stir, and roast 15 minutes more, or until vegetables are tender and peppers are beginning to blacken. Transfer to small bowl.
2. Meanwhile, make Tacos: Heat oil in large pot over medium heat. Add onion and sauté 5 to 7 minutes, or until soft. Add garlic, and cook 1 minute more, or until fragrant. Stir in beans, tomatoes, chili powder, cumin, hot sauce and 1 cup water. Season with salt and pepper. Reduce heat to medium low, and simmer 15 minutes, or until most of liquid has evaporated, stirring occasionally. Mash beans until filling is thickened, but chunky, and most beans remain intact. Adjust seasonings, if necessary. Transfer to serving bowl. Pass taco shells, filling, roasted peppers and onions and toppings around the table. Nutritional InformationPer SERVING: Calories: 482, Protein: 16g, Total fat: 22g, Carbs: 57g, Cholesterol: 17mg, Sodium: 665mg, Fiber: 12g, Sugars: 14g
Lentil Salad
For a heartier snack or light lunch, spoon this flavorful salad into whole-wheat pita bread and top with sliced tomatoes, cucumbers and feta cheese.
Ingredient List
Serves 6
• 1 cup dried lentils
• 1 medium-size carrot, finely diced (about 3/4 cup)
• 6 green onions, thinly sliced (about 2/3 cup)
• 1 celery stalk, finely diced (about 1/2 cup)
• 1/2 red bell pepper, finely diced (about 1/2 cup)
• 1/2 cup cilantro leaves, finely chopped
• 1/2 cup Italian parsley leaves, finely chopped
• 1 clove garlic, minced (about 1 tsp.)
• 1 tsp. lemon zest
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil
• romaine lettuce leaves, for garnish
Directions
1. Bring 3 cups water to a boil in large saucepan over high heat. Add lentils, and reduce heat to medium low. Cover, and simmer 15 minutes, or until lentils are just tender. Drain well. Spread lentils on large baking sheet to cool.
2. Toss lentils, carrot, green onions, celery, bell pepper, cilantro, parsley, garlic and lemon zest in large bowl. Drizzle with lemon juice and olive oil, and toss to coat. Season with salt and pepper. Spoon salad into bowls lined with lettuce leaves. Nutritional InformationPer SERVING: Calories: 221, Protein: 10g, Total fat: 9.5g, Carbs: 33g, Cholesterol: mg, Sodium: 411mg, Fiber: 6g, Sugars: 4g
Oven-Crisp Black Bean and Corn Flautas
This recipe proves that corn tortillas don’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.
Ingredient List
Serves 6
• 2 tsp. olive oil
• 1 medium onion, chopped (about 1 cup)
• 2 cloves garlic, minced (about 2 tsp.)
• 2 15-oz. cans black beans, rinsed and drained
• 2 tsp. chili powder
• 1 16-oz. tub prepared salsa, divided
• 1 cup fresh or frozen corn kernels
• 12 6-inch corn tortillas
• 1/4 cup chopped cilantro
Directions
1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.Nutritional InformationPer SERVING: Calories: 286, Protein: 11g, Total fat: 3g, Carbs: 56g, Cholesterol: mg, Sodium: 435mg, Fiber: 11g, Sugars: 9g
Indian Lentil Pilaf
Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you’re not a lentil lover, try the recipe with 2 cups cooked chickpeas.
Ingredient List
Serves 6
1 cup brown lentils, rinsed and sorted
2 Tbs. canola oil
1 medium onion, finely chopped (about 1 1/3 cups)
2 large carrots, diced (about 2 cups)
1 cup basmati rice
3 cloves garlic, minced (about 1 Tbs.)
1 Tbs. minced fresh ginger
1 1/2 tsp. garam masala
1 14.5-oz. can fire-roasted diced tomatoes
1 cup low-sodium vegetable broth
cilantro for garnish, optional
Directions
1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving 3/4 cup cooking water, and transfer lentils to bowl.
2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger and garam masala, and cook 1 minute more.
3. Stir in tomatoes, broth, reserved lentil cooking water and lentils, and bring to
a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.
Nutritional Information
Per SERVING: Calories: 302, Protein: 13g, Total fat: 4g, Carbs: 54g, Cholesterol: mg, Sodium: 624mg, Fiber: 7g, Sugars: 7g
Spicy Red Lentil Dal
Serve this Indian dip with bread, or pair it with rice for a main course.
Ingredient List
Serves 6
• 2 cups low-sodium vegetable broth
• 1 cup red lentils, sorted and rinsed
• 1 Tbs. vegetable oil
• 1 medium-sized onion, chopped (about 1 1/2 cups)
• 2 cloves garlic, minced
• 1/2 tsp. crushed red pepper flakes
• 1 tsp. ground cumin
• 1 tsp. ground turmeric
• 1/2 tsp. ground coriander
• 1 Tbs. tomato paste
• 1/2 cup light coconut milk
• 2 tsp. fresh lime juice
Directions
1. Bring broth and lentils to a boil in pot over high heat. Reduce heat to medium-low, partially cover and simmer 10 minutes, or until lentils are tender. Cover, and remove from heat.
2. Heat oil in nonstick skillet over medium heat. Add onion, garlic and red pepper flakes; sauté 5 minutes. Add cumin, turmeric and coriander; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add coconut milk and lentils, and cook 3 minutes more.
3. Season to taste with salt and pepper, and stir in lime juice. Serve over rice.Nutritional InformationPer SERVING: Calories: 185, Protein: 11g, Total fat: 5g, Carbs: 26g, Cholesterol: mg, Sodium: 273mg, Fiber: 11g, Sugars: 5g
Curried lentil and spinach soup
Ingredients
2 tablespoons olive oil
1 1/2 cups chopped onion
1 cup chopped celery
1 cup chopped peeled carrots
3 garlic cloves, minced
1 tablespoon curry powder (preferably Madras-style)
1 tablespoon minced fresh ginger
1 teaspoon ground cumin
1 bay leaf
1/4 teaspoon dried crushed red pepper
9 1/2 cups (or more) water
1 16-ounce bag dried lentils (about 2 1/2 cups)
1 6-ounce bag baby spinach leaves
1/2 cup chopped fresh cilantro
1/2 cup plain nonfat yogurt
Preparation
Heat oil in heavy large pot over medium-high heat. Add next 4 ingredients; sauté until golden, about 10 minutes. Stir in curry powder, ginger, cumin, bay leaf, and dried crushed red pepper. Add 9 1/2 cups water and dried lentils; bring to boil. Reduce heat to medium-low and simmer uncovered until lentils are tender, adding more water by 1/2 cupfuls to thin soup, if desired, about 25 minutes. Add spinach and cilantro; simmer until spinach is wilted, about 5 minutes. Season soup with salt and pepper. (Can be made 1 day ahead. Chill soup uncovered until cold, then cover and keep refrigerated. Rewarm soup over medium heat, thinning with water if desired before serving.)
Ladle soup into bowls. Top each serving with spoonful of yogurt.
Nutritional Information
Per serving: calories, 479; total fat, 9 g; saturated fat, 1 g; cholesterol, 1 mg
Red lentil soup with spiced oil
Ingredients
For the soup:
1 cup red lentils (available at natural foods stores, East Indian markets, and some supermarkets), picked over
2 onions, chopped
2 tablespoons vegetable oil
5 garlic cloves, minced
4 teaspoons grated peeled fresh gingerroot
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
3 cups chicken broth
1 cup drained canned tomatoes
For the spiced oil:
2 tablespoons vegetable oil
1 1/2 teaspoons minced seeded fresh red chili (wear rubber gloves) or 1/4 teaspoon dried hot red pepper flakes
1/4 teaspoon cuminseed
1/4 teaspoon turmeric
fresh coriander sprigs for garnish if desired
Preparation
Make the soup:
In a large bowl wash the lentils in several changes of cold water until the water runs clear and drain them in a fine sieve. In a large heavy saucepan cook the onions in the oil over moderate heat, stirring, until they are softened, add the garlic and the gingerroot, and cook the mixture, stirring, for 1 minutes. Add the cumin and the ground coriander seeds and cook the mixture over moderately low heat, stirring, for 1 minute. Add the lentils, the broth, 1 1/2 cups water, and the tomatoes and simmer the mixture, covered, for 15 to 20 minutes, or until the lentils are tender. In a blender or food processor purée the mixture in batches, transferring it to a bowl as it is puréed, return the soup to the pan, cleaned, and season it with salt and pepper. The soup may be made 3 days in advance and kept covered and chilled. Reheat the soup and thin it, if necessary, with water.
Make the spiced oil:
In a small skillet or saucepan heat the oil over moderately high heat until it is hot but not smoking, add the chili, the cuminseed, and the turmeric, and fry the spices, stirring, for 10 to 15 seconds, or until the sizzling begins to subside. Remove the skillet from the heat.
Heat the soup over moderate heat, stirring, until it is hot and ladle it into bowls. Drizzle the spiced oil with a spoon over the soup, garnish each serving with a coriander sprig.
Red lentil soupActive time: 20 min Start to finish: 40 minServings: Makes about 7 cups.
Ingredients
1 1/2 tablespoons olive oil
1 large onion, chopped
3 garlic cloves, chopped
2 carrots, chopped (1 cup)
1/2 cup chopped fresh or canned tomato
1 celery rib, chopped
1 1/4 teaspoons ground cumin
1/2 teaspoon salt
1 cup dried red lentils
4 cups water
1 1/2 cups vegetable broth
2 tablespoons chopped fresh parsley
Preparation Heat oil in a 4- to 5-quart heavy saucepan over moderately high heat until hot but not smoking, then sauté onion, stirring, until golden, about 5 minutes. Add garlic, carrots, tomato, celery, cumin, and salt and sauté, stirring, 2 minutes. Add lentils, water, and broth and simmer, uncovered, stirring occasionally, until lentils are tender, about 20 minutes.Stir in parsley, then season with salt and pepper.
Southwestern Rice and Black Bean Salad
Ingredient List
4 servings
• 2 cups cooked long-grain white or brown rice
• 1 1/2 cups fresh cooked or canned drained corn kernels
• 15-oz. can black beans, rinsed and drained
• 4 scallions, chopped
• 2 large tomatoes, diced
• 1 medium cucumber, diced
• 1 large jalapeño pepper, seeded and minced (optional)
• 2 Tbs. vegetable oil
• Juice of 2 limes
• 2 Tbs. chopped fresh cilantro
• 2 tsp. dried oregano
• 1 tsp. ground cumin
• 1/2 tsp. freshly ground pepper
• 1/2 tsp. salt
Directions
1. In large bowl, combine all ingredients; mix gently but thoroughly. Cover and chill for at least 15 minutes to allow flavors to blend. (Can be prepared up to 2 days ahead. Bring to room temperature before serving.) Just before serving, fluff salad with fork.
French Lentil Soup Prep: 35 minutes
Total: 1 hour 10 minutesServings: Makes 6 servings.
Ingredients
3 tablespoons extra–virgin olive oil
2 cups chopped onions
1 cup chopped celery stalks plus chopped celery
leaves for garnish
1 cup chopped carrots
2 garlic cloves, chopped
4 cups (or more) vegetable broth
1 1/4 cups lentils, rinsed, drained
1 14 1/2–ounce can diced tomatoes in juice
Balsamic vinegar (optional)
Preparation
Heat oil in heavy large saucepan over medium–high heat. Add onions, celery, carrots, and garlic; sauté until vegetables begin to brown, about 15 minutes. Add 4 cups broth, lentils, and tomatoes with juice and bring to boil. Reduce heat to medium–low, cover, and simmer until lentils are tender, about 35 minutes.
Transfer 2 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan; thin soup with more broth by 1/4 cupfuls, if too thick. Season with salt, pepper, and a splash of vinegar, if desired. Ladle soup into bowls. Garnish with celery leaves.
Lentils with Sun-Dried Tomatoes and Feta
Ingredient List
serves 4
• 1 1/2 cups dry lentils, picked over and rinsed
• 1 large tomato
• 1 tsp. oil from tomatoes
• 2 Tbs. olive oil
• 2 Tbs. white wine vinegar
• 1/4 tsp. dried thyme
• 1/2 cup crumbled feta cheese
Directions
1. In large pot of water, add 1 teaspoon salt and lentils. Bring to a boil. Reduce heat and simmer 20 minutes.
2. Meanwhile, in small bowl, whisk together remaining ingredients, except feta cheese.
3. Drain and rinse lentils. Place in serving bowl. Add dressing and toss gently. Add feta and toss gently again. Serve.Nutritional InformationPer Serving: Calories: 267, Protein: 16g, Total fat: 10g, Carbs: 29g, Cholesterol: 18mg, Sodium: 239mg, Fiber: 6g, Sugars: 0g
Barley and lentil soup with Swiss chard
Prep: 25 minutes; Total: 1 hour 25 minutes
Servings: Makes 10 first-course or 6 main-course servings.
Ingredients
1 tablespoon olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped peeled carrots
3 large garlic cloves, minced
2 1/2 teaspoons ground cumin
10 cups (or more) low-salt chicken or vegetable broth
2/3 cup pearl barley
1 14 1/2-ounce can diced tomatoes in juice
2/3 cup dried lentils
4 cups (packed) coarsely chopped Swiss chard (about 1/2 large bunch)
2 tablespoons chopped fresh dill
Preparation
Heat oil in heavy large nonreactive pot over medium-high heat. Add onions and carrots; sauté until onions are golden brown, about 10 minutes. Add garlic and stir 1 minute. Mix in cumin; stir 30 seconds. Add 10 cups broth and barley; bring to boil. Reduce heat; partially cover and simmer 25 minutes. Stir in tomatoes with juice and lentils; cover and simmer until barley and lentils are tender, about 30 minutes.
Add chard to soup; cover and simmer until chard is tender, about 5 minutes. Stir in dill. Season soup with salt and pepper. Thin with more broth, if desired.
Red lentil soup with garam masala
Servings: Makes about 12 cups, serving 6 as a main course.
Ingredients
2 1/2 cups dried red lentils (about 1 pound), picked over
2 medium onions, chopped fine
2 tablespoons vegetable oil
1 1/2 teaspoons salt
1 teaspoons chili powder
1 teaspoons ground coriander
1 teaspoon tumeric
1 teaspoon freshly ground black pepper
2 teaspoon garam masala
6 cups water
2 cups vegetable broth
Preparation
In a 4-quart heavy saucepan cook onions in oil over moderate heat, stirring occasionally, until golden. Stir in salt and spices and cook over moderately low heat, stirring occasionally, 5 minutes. Stir in lentils, water, and broth and simmer until lentils fall apart, about 40 minutes. (Old lentils may take longer to cook.) Let soup cool slightly.Nutritional InformationEach serving about 361 calories and 7 grams fat (17% calories from fat).
Savory lentil and squash soup
Servings: Serves 6.
Ingredients
5 1/2 cups (or more) canned vegetable or chicken broth
1 pound butternut squash, peeled, seeded, chopped (about 2 cups)
1 cup chopped onions
1 cup lentils
1 ripe tomato, peeled, cored, chopped
1 medium carrot, chopped
1 celery stalk, chopped
1/4 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon curry powder
1 large garlic clove, minced
1 bay leaf
PreparationCombine 5 1/2 cups broth and all remaining ingredients in heavy large saucepan. Simmer until vegetables and lentils are tender, stirring occasionally, about 45 minutes. Thin soup with additional broth if necessary. Season with salt and pepper. Ladle soup into bowls and serve.
Lentil and brown rice soup
Servings: Makes about 14 cups, serving 6 to 8.
Ingredients
5 cups vegetable broth
1 1/2 cups lentils, picked over and rinsed
1 cup brown rice
a 32- to 35-ounce can tomatoes, drained, reserving the juice, and chopped
3 carrots, halved lengthwise and cut crosswise into 1/4-inch pieces
1 onion, chopped
1 tsp celery seed
3 garlic cloves, minced
1/2 teaspoon crumbled dried basil
1/2 teaspoon crumbled dried orégano
1/4 teaspoon crumbled dried thyme
1 bay leaf
1/2 cup minced fresh parsley leaves
2 tablespoons cider vinegar, or to taste
Preparation
In a heavy kettle combine the broth, 3 cups water, the lentils, the rice, the tomatoes with the reserved juice, the carrots, the onion, the celery, the garlic, the basil, the orégano, the thyme, and the bay leaf, bring the liquid to a boil, and simmer the mixture, covered, stirring occasionally, for 45 to 55 minutes, or until the lentils and rice are tender. Stir in the parsley, the vinegar, and salt and pepper to taste and discard the bay leaf. The soup will be thick and will thicken as it stands. Thin the soup, if desired, with additional hot chicken broth or water.
Hearty Pasta and Beans
Ingredient List
6 Servings
• 28-oz. jar good-quality chunky marinara sauce, warmed
• 16-oz. bag frozen cheese tortellini, ravioli, ricotta cavatelli or gnocchi
• 2 (16-oz.) cans pink beans, rinsed and drained
Directions
1. Bring large pot of water to a boil. When water boils, add frozen pasta, stirring to prevent sticking. Cook according to package directions.
2. Just before draining, add beans to water and cook briefly to heat them. Drain mixture well and transfer to serving bowl. Stir in marinara sauce and serve warm. Nutritional InformationPer serving: Calories: 363, Protein: 18g, Total fat: 4g, Carbs: 68g, Cholesterol: 9mg, Sodium: 800mg, Fiber: 11g, Sugars: g
Easy Lentil Feta Wraps
Prep 15 Cook 20
Original recipe yield: 6 servings
INGREDIENTS
• 6 (8 inch) whole wheat tortillas
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 2 shallots, finely chopped
• 1/2 pound fresh mushrooms, sliced
• 1/4 cup dry white wine
• 1 (15 ounce) can brown lentils
• 1 (4 ounce) package feta cheese, crumbled
• 1/4 cup chopped kalamata olives
• 1/2 cup chopped tomatoes
DIRECTIONS
1. Preheat oven to 250 degrees F (120 degrees C). Wrap the tortillas in aluminum foil, and warm in the oven about 10 minutes, until soft.
2. Heat the olive oil in a saucepan over medium heat, and saute the garlic, shallots, and mushrooms 5 minutes, until lightly browned. Pour in the wine, and scrape up any browned bits from the bottom of the saucepan. Mix in the lentils, and cook 2 minutes, just until heated through.
3. Fill each tortilla with a portion of the lentil mixture, and fold or roll. Top with feta cheese, olives, and tomatoes.
Curried Yellow Split Peas and Cauliflower
Looking for something exotic and fast for dinner? This robust main course is both colorful and packed with flavor. For added zest, serve this with your favorite chutney and a scoop of unflavored yogurt. Round out the meal with sliced seasonal fruit, such as pineapple, oranges or apples, plus shortbread cookies and hot spiced tea.
Ingredient List
Serves 4
• 1 cup dried yellow split peas, well rinsed
• 3 cups water
• 3 Tbs. vegetable oil
• 1 Tbs. ground turmeric
• 1 tsp. curry powder or to taste
• 1 onion, diced
• 1/2 head cauliflower, trimmed to florets
• 1 to 11/2 cups vegetable stock, or as needed
• 1 cup green peas, fresh or frozen
• 1/2 red bell pepper, seeded and diced
• Salt to taste
Directions
1. In large saucepan, combine split peas and water, and bring to a boil over medium heat. Cover pan with lid slightly ajar, reduce heat to low and cook about 15 minutes.
2. Heat 2 tablespoons oil in large skillet over medium heat. Stir in turmeric, curry powder and onion, and sauté, 2 to 3 minutes. Add cauliflower florets and 1 cup vegetable stock, and continue cooking and stirring for 7 to 10 minutes more.
3. Add split peas, remaining oil and any remaining cooking water to skillet, stirring to combine well. Reduce heat to medium- low and add green peas, red pepper and more stock, if needed. Continue to cook until split peas are soft, about 5 minutes more. Stir in coconut, raisins and salt to taste. Serve hot.Per serving: Calories: 380, Protein: 15g, Total fat: 13g, Carbs: 56g, Cholesterol: mg, Sodium: 150mg, Fiber: 17g, Sugars: 23g
Curried Potato and Red Lentil Salad
In this clever combination of tastes, red lentils brighten up potatoes spiced with curry powder. Offer it with wedges of warmed pita bread.
Ingredient List
6 Servings
• 3/4 cup red lentils, rinsed
• 6 large red-skin potatoes
• 4 firm, ripe tomatoes, diced
• 1/2 cup soy mayonnaise
• 1/2 cup plain soy yogurt or low-fat yogurt
• 1 to 2 tsp. curry powder to taste
• 1/4 cup chopped fresh cilantro or more to taste
• 1 green onion, thinly sliced
• Salt and freshly ground black pepper to taste
Directions
1. In medium saucepan, combine lentils with 2 cups water. Bring to a boil, then reduce heat and simmer gently until water is absorbed and lentils are tender but still firm, about 25 minutes. Drain off any excess cooking liquid and let lentils cool to room temperature.
2. Meanwhile, put potatoes in medium saucepan of salted water. Bring to a boil, reduce heat and simmer until tender, about 20 minutes. Drain potatoes. When cool enough to handle, cut into 1-inch pieces.
3. In serving bowl, combine lentils and potatoes. Add remaining ingredients and toss gently to mix and coat. Serve at room temperature.Nutritional InformationPer serving: Calories: 235, Protein: 10g, Total fat: 5g, Carbs: 38g, Cholesterol: 1mg, Sodium: 168mg, Fiber: 10g, Sugars: g
Lentil Pilaf
Ingredient List
4 Servings
• 1/2 cup dry white wine or apple juice
• 4 cloves garlic, minced
• 1 medium onion, thinly sliced
• 2 medium carrots, thinly sliced
• 2 stalks celery, thinly sliced
• 1 cup uncooked basmati rice
• 1/3 cup lentils, rinsed and picked over
• 1/3 cup canned black beans, rinsed and drained
• 1/2 tsp. dried basil
• 1/4 tsp. ground cumin
• 1/4 tsp. curry powder
• 1/8 tsp. hot pepper sauce
• 1 bay leaf
• 2 cups vegetable stock or canned broth
• Low-sodium tamari or soy sauce to taste
Directions
1. In large nonstick skillet, bring wine or juice to a boil over medium-high heat. Add garlic, onions, carrots, celery, rice and lentils. Cook, stirring often, 2 minutes. Add black beans, basil, cumin, curry powder, hot pepper sauce and bay leaf. Cook, stirring often, 2 minutes.
2. Add stock and bring to a boil. Cover and simmer until lentils and rice are tender, about 15 minutes. Remove and discard bay leaf. Season with tamari or soy sauce to taste.
Nutritional Information
Per serving: Calories: 283, Protein: 10g, Total fat: 2g, Carbs: 55g, Cholesterol: mg, Sodium: 626mg, Fiber: 10g, Sugars: g
Shepherd’s Pie
Ingredient List
8 Servings
Potato topping
• 3 1/2 lbs. baking potatoes
• 1 cup vegetable broth
• 2 tsp. Dijon mustard
• 2 Tbs. grated Cheddar cheese optional
• 3 medium carrots, diced
• 1 medium onion, chopped
• 2 large cloves garlic, minced
• 2 cups cooked lentils
• 1/3 cup vegetable broth
• 1 4.5-oz. can diced low-sodium tomatoes, drained
• 1 Tbs. tomato paste
• 1/2 tsp. dried oregano
• 1 Tbs. vegetarian Worcestershire sauce
Directions
1. Make potato topping: In large saucepan, combine potatoes with enough cold water to cover. Bring to a boil, and cook until tender, about 15 minutes. Drain well.
2. In large bowl, mash potatoes with 1 cup broth and mustard, and salt and pepper to taste.
3. Preheat oven to 350°F. Bring small saucepan of lightly salted water to a boil. Add carrots, and cook 2 minutes to blanch. Drain, and set aside.
4. Coat large skillet with cooking spray, and set over low heat. Add onion, and cook, stirring, until softened, about 2 minutes. Add garlic, and cook 15 seconds.
5. Stir in lentils, blanched carrots, vegetable broth, tomatoes, tomato paste, oregano and Worchestershire sauce. Mix well. Cook, stirring often, until flavors have blended, about 10 minutes. Season with freshly ground pepper to taste.
6. Lightly coat 3-qt. gratin dish or shallow casserole with cooking spray. Spoon filling into prepared dish. Top with dollops of mashed potatoes and cheese if desired. (For an elegant look, pipe topping using a pastry bag fitted with star tip.)
7. Bake until heated through, 30 to 45 minutes. Let stand 10 to 15 minutes before serving.
Nutritional Information
Per serving: Calories: 397, Protein: 24g, Total fat: 1g, Carbs: 78g, Cholesterol: 0mg, Sodium: 635mg, Fiber: 11g, Sugars: 0g
Cheese and Bean Quesadillas
Ingredient List
SERVES 6
• 11/2 cups no-fat refried beans
• 1 cup corn kernels
• 1/2 cup salsa
• 6 8-inch low-fat tortillas, preferably flavored
• 2 cups grated cheddar-flavored soy cheese
• 1 tsp. chili powder, or more as desired
• 3 tomatoes, stemmed and chopped
• 1 avocado, peeled and chopped
• 1 tsp. ground cumin
• Juice of 1 lime
• Salt and freshly ground black pepper to taste
Directions
1. Combine beans, corn kernels and salsa in a saucepan, and cook, stirring, over medium heat until hot.
2. Place a tortilla flat on a work surface. Sprinkle about 1/3 cup cheese over tortilla. Spread about 1/2 cup bean mixture on one half of tortilla, and fold tortilla over to encase filling and cheese. Set aside. Repeat with remaining ingredients until 6 quesadillas are ready for cooking.
3. Spray a large nonstick skillet with nonstick cooking spray, and heat over medium heat. Put 3 quesadillas into skillet, and cook, turning 2 or 3 times, until tortillas brown slightly on both sides and cheese melts. Remove from skillet, and place on individual serving plates. Repeat with remaining quesadillas. Respray skillet as needed to prevent any sticking.
4. Toss together chili powder, tomatoes, avocado and cumin. Sprinkle mixture with lime juice, and season with salt and pepper. Spoon equal portions of mixture over quesadillas, and serve.
Three-Bean Vegetable Chili
Ingredient List
6 Servings
• 1 Tbs. coriander seeds
• 1 Tbs. cumin seeds
• 3 medium bell peppers (red, orange and yellow), seeded and chopped
• 2 medium bulbs fennel, trimmed and chopped
• 1 tsp. dried oregano
• 2 Tbs. chili powder
• 3 medium tomatoes, peeled and chopped or 16-oz. can diced tomatoes
• 1 1/2 cups cut green beans
• 1 3/4 cups cooked or canned kidney beans (rinsed if canned)
• 1 3/4 cups cooked or canned black beans (rinsed if canned)
• 1 3/4 cups cooked or canned white beans (rinsed if canned)
• Water or tomato juice as needed
• 1/2 cup chopped fresh cilantro or parsley
• Salt and freshly ground black pepper to taste
• Shredded cheddar cheese or plain low-fat yogurt for garnish (optional)
• 1/4 tsp. crushed red pepper flakes
• 1 Tbs. olive oil
Directions
1. In large heavy pot, heat oil over medium heat. Add crushed red pepper flakes, coriander and cumin and cook, stirring often, until seasonings darken slightly.
2. Add peppers, fennel, oregano and chili powder and cook, stirring often, until vegetables begin to soften, about 5 minutes. Add tomatoes and all beans and bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 30 minutes. Add water or tomato juice as needed if too much liquid evaporates. Stir in cilantro or parsley and season with salt and pepper.
3. Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
Nutritional Information
Per serving: Calories: 286, Protein: 14g, Total fat: 3g, Carbs: 50g, Cholesterol: mg, Sodium: 380mg, Fiber: 11g, Sugars: g
White Bean Soup
This robust soup is extra easy to prepare, thanks to the food processor. Bits of potato and pureed cannellini beans add creamy richness.
Ingredient List
6 servings
• 3 large cloves garlic, peeled
• 1 medium onion, quartered
• 2 medium carrots, cut into 1-inch pieces
• 1 Tbs. olive oil
• 1 large baking potato (8 oz.), cut into 1/2-inch dice
• 2 1/2 cups vegetable broth
• 2 (19-oz.) cans white kidney beans (cannellini), rinsed and drained
• 1/4 cup chopped fresh parsley
• 3/4 tsp. coarse salt
• 1/4 tsp. freshly ground pepper
Directions
Meal plan: While the soup is cooking, toast a few slices of Italian bread in a 400F oven, then immediately rub warm slices with cut sides of garlic. Also toss up a simple salad of prewashed spinach, soy "bacon" bits and a low-fat balsamic dressing.
1. In food processor, mince garlic. Add onion and pulse until finely chopped. Remove to plate. Add carrots to food processor and coarsely chop.
2. In large saucepan, heat oil over medium heat. Add onion mixture and carrots and cook, stirring occasionally, until softened, about 8 minutes.
3. Stir in diced potato and 1 1/2 cups broth and bring to a boil. Reduce heat to low, cover and simmer until potato is tender, about 10 minutes.
4. In food processor, puree half the beans, adding a little remaining broth to thin. Add bean puree, remaining whole beans and remaining 1 cup broth to potato mixture in saucepan. Stir well and simmer 5 minutes. Stir in parsley, salt and pepper and serve.
Baked Potatoes Topped with Spicy Vegetable Stew
Ingredient List
4 Servings
• 1 clove garlic, minced
• 1 Tbs. chili powder
• 1 tsp. ground cumin
• 14-oz. can diced tomatoes
• 1/2 cup vegetable broth or water
• 19-oz. can black beans, rinsed and drained
• 1 cup diced yellow squash
• 1 cup diced zucchini
• 2 Tbs. chopped fresh cilantro
• Salt and freshly ground black pepper to taste
• 1/2 cup diced carrot
• 4 large russet potatoes, scrubbed (about 2 1/2 lbs.)
• 1 Tbs. vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
Directions
1. Preheat oven to 400°F. Pierce potatoes with tines of fork and bake until tender, about 1 hour.
2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion, bell pepper, carrot and garlic and cook, stirring often, until vegetables begin to soften, about 10 minutes. Stir in chili powder and cumin. Add tomatoes, broth and beans. Reduce heat and simmer, covered, 20 minutes.
3. Add yellow squash and zucchini. Cover and simmer until vegetables are crisp-tender, about 5 minutes. Stir in cilantro and season with salt and pepper.
4. To serve, split baked potatoes and mash their pulp slightly. Spoon vegetable stew into center.
Nutritional Information
Per serving: Calories: 392, Protein: 12g, Total fat: 6g, Carbs: 80g, Cholesterol: mg, Sodium: 225mg, Fiber: 7g, Sugars: g
Black Bean Chili
You can have this chili on the table in no time at all since you probably already have the ingredients in your pantry. We like ours made with black beans, but you can also use red kidney or pinto beans, or mix two kinds of beans together. For a change of pace, serve the chili over quinoa instead of rice.
Ingredient List
6 Servings
• 2 tsp. vegetable oil
• 1 medium onion, finely chopped
• 1 medium green bell pepper, diced
• 2 jalapeño peppers, seeded and minced
• 2 cloves garlic, minced
• 1 Tbs. chili powder
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/8 tsp. cayenne pepper
• 14-oz. can Mexican-style stewed tomatoes
• 3/4 cup water
• 1 cup fresh or frozen corn kernels
• 1/3 cup chopped fresh cilantro
Directions
1. Two 16-oz. cans black beans, rinsed and drained
2. In large nonstick pot, heat oil over medium heat. Add onion, bell pepper, jalapeño and garlic and cook, stirring often, until vegetables begin to soften, 5 minutes. Add spices, tomatoes, beans and water, and simmer 15 minutes. Stir in corn and cook 1 minute. Stir in cilantro and serve.
Nutritional Information
Per serving: Calories: 145, Protein: 7g, Total fat: 1g, Carbs: 33g, Cholesterol: mg, Sodium: 642mg, Fiber: 9g, Sugars: g
Curried Pea Soup
Ingredient List
4 Servings
• 1 Tbs. vegetable oil
• 1 large onion, chopped
• 4 tsp. curry powder
• 4 to 5 cups vegetable broth
• 2 (10 oz.) pkgs. frozen petite green peas or 3 lbs. fresh peas, shelled
• Salt and ground pepper to taste
• 1 cup low-fat plain yogurt
• 1/2 cup chopped fresh cilantro
Directions
1. In large saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 10 minutes. Add curry and stir 30 seconds. Add 4 cups of broth and peas and bring mixture to a boil. Reduce heat and simmer until peas are very tender, about 15 minutes. Season with salt and pepper.
2. Transfer mixture to food processor and puree. Return to pot; reheat and thin with more broth if necessary. Serve with yogurt and cilantro.Nutritional InformationPer serving: Calories: 274, Protein: 14g, Total fat: 7g, Carbs: 40g, Cholesterol: mg, Sodium: 942mg, Fiber: 9g, Sugars: g
Tomato and White Bean Soup
Ingredient List
6 servings
• 2 (16-oz.) cans cannellini (large white beans), rinsed and drained
• 28-oz. can stewed tomatoes
• 2 scallions (green parts only), chopped
• 1 cup vegetable broth
• 2 Tbs. minced fresh cilantro or dill or more to taste
• 1 to 2 tsp. salt-free herb-and-spice seasoning mix or to taste
• Freshly ground black pepper to taste
Directions
1. In food processor, puree half of beans until smooth. Add tomatoes with their liquid and scallions, and puree until smooth.
2. Transfer puree to large saucepan. Stir in remaining beans, broth, cilantro, seasoning mix and pepper. Warm through over low heat, stirring occasionally. Serve hot.Nutritional InformationPer serving: Calories: 214, Protein: 12g, Total fat: 1g, Carbs: 42g, Cholesterol: mg, Sodium: 195mg, Fiber: 9g, Sugars: g
Curried Beans and Greens
Here’s a hearty one-dish meal that’s high in calcium to help prevent cold-weather muscle cramps and rich with warming spices to boost circulation. Small, reddish-brown adzuki beans have a sweet flavor and are popular in Japanese cooking. They have a higher protein content than other beans and are easier to digest.
Ingredient List
6 Servings
• 1 cup black beans, picked over and rinsed
• 1 Tbs. olive oil
• 1/2 cup diced yellow onion
• 2 cloves garlic, minced
• 2 lbs. fresh kale or Swiss chard, stemmed and torn into large pieces
• 2 tsp. curry powder
• Salt and freshly ground black pepper to taste
Directions
1. Soak beans overnight in enough cold water to cover by at least 2 inches. Drain, rinse beans well and combine in large soup pot with 4 cups water. Bring to a boil, reduce heat and simmer, covered, until beans are tender, about 1 hour.
2. Meanwhile, in large, deep skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, about 5 minutes. Add greens to skillet. Sprinkle with 2 tablespoons water. Cook, tossing often, until greens are bright green and wilted slightly, about 3 minutes. Remove from heat.
3. Drain beans and transfer to serving dish. Add curry powder and stir will. Reheat greens if necessary, then add to beans and toss to mix. Season with salt and pepper.
Nutritional Information
Per serving: Calories: 185, Protein: 10g, Total fat: 3g, Carbs: 31g, Cholesterol: mg, Sodium: 37mg, Fiber: 8g, Sugars: g
Lentil Rice and Veggie Bake
"This delicious vegan recipe can be quickly thrown together from things you probably already have in the kitchen."
PREP TIME 15 Min
COOK TIME 1 Hr
READY IN 1 Hr 15 Min
SERVINGS & SCALING
Original recipe yield: 6 servings
INGREDIENTS
• 1/2 cup uncooked long grain white rice
• 2 1/2 cups water
• 1 cup red lentils
• 1 teaspoon vegetable oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 fresh tomato, chopped
• 1/3 cup chopped celery
• 1/3 cup chopped carrots
• 1/3 cup chopped zucchini
• 1 (8 ounce) can tomato sauce
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• salt and pepper to taste
DIRECTIONS
1. Place the rice and 1 cup water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer 20 minutes. Place lentils in a pot with the remaining 1 1/2 cups water, and bring to a boil. Cook 15 minutes, or until tender.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Heat the oil in a skillet over medium heat, and stir in the onion and garlic. Mix in tomato, celery, carrots, zucchini, and 1/2 the tomato sauce. Season with 1/2 the basil, 1/2 the oregano, 1/2 the cumin, salt, and pepper. Cook until vegetables are tender.
4. In a casserole dish, mix the rice, lentils, and vegetables. Top with remaining tomato sauce, and sprinkle with remaining basil, oregano, and cumin.
5. Bake 30 minutes in the preheated oven, until bubbly.
Quick Spinach-Split Pea Cakes
These are delightful burgers, Crescent Dragonwagon writes: firm-textured, mild and pleasing, with a base of spinach and split peas, reminiscent of a nonspicy falafel. They are simple and they satisfy, especially when put on a nice bun with tomato and a dressing. To make a vegan version of these cakes, omit the egg, add 1 tablespoon chickpea flour (also called besan) to the split pea soup and use an additional 2 tablespoons of water. Eat the cakes hot or cold. Reprinted from Passionate Vegetarian with permission from Workman Publishing.
Ingredient List
SERVES 3 TO 4
• 1 5-oz. pkg. dehydrated split pea soup
• 1 1/2 cups boiling water
• 3 1/2 oz. sesame crackers
• 1 large egg
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
Directions
1. Place split pea mix in a food processor, and pour boiling water over it. Let stand for 3 minutes.
2. Add crackers, crumbling them coarsely into split pea mixture. Add egg, and process, pausing to scrape down sides of processor to make a smooth, well-combined and thick mixture. Add spinach, pulsing to combine. Spray hands with nonstick cooking spray, and form mixture into 12 to 15 patties, 2 to 3 inches in diameter and about 1/2-inch thick.
3. Heat a nonstick skillet over medium heat. When pan is hot, add 4 cakes and cook for 2 minutes, or until slightly browned. Flip over, and cook for 1 to 2 minutes more. Repeat with remaining cakes, and serve.
Nutritional Information
Per Serving: Calories: 240, Protein: 12g, Total fat: 3g, Carbs: 41g, Cholesterol: 55mg, Sodium: 990mg, Fiber: 6g, Sugars: 3g
White Bean Soup
Ingredient List
SERVES 4
• 8 leaves fresh kale, or 1 small bunch
• 3 cups Vegetable Stock, fat-free homemade (see recipe) or store bought
• 1 cup peeled and diced baking potato
• 1/2 CUP CHOPPED ONION
• 2 tsp. minced garlic
• 1 bouquet garni: 1 large sprig thyme, 4 sprigs parsley with stems, 1 bay leaf, 8 peppercorns and 4 whole cloves tied in 2 leaves of leek or wrapped in cheesecloth
• 2 15-oz. cans navy beans or cannellini beans, or 4 cups home- cooked beans with 11/2 cups liquid
• Salt and freshly ground black
• pepper to taste
• 1 tsp. grated lemon zest
• Lemon juice to taste
Directions
1. Remove and discard tough kale ribs. Bring large pot of salted water to a boil over high heat. Add kale leaves, and cook 2 minutes. Remove from water, and plunge into ice-cold water. Remove from water, and lightly squeeze out excess water. Chop coarsely, and set aside.
2. In medium-sized saucepan, combine stock, potatoes, onion, garlic and bouquet garni. Bring to simmer over medium-low heat, and cook, covered, until potatoes are tender, about 15 minutes. Add beans and liquid. Reduce heat to low, and cook about 10 minutes more, or until soft.
3. Add chopped kale, and cook 1 minute. Season to taste with salt and pepper. Remove bouquet garni, and discard. Season with lemon zest and juice. If soup is too thick, add water as needed. To make soup creamy, blend 1/2 cup potatoes with broth when potatoes are softened, and stir into saucepan. Serve hot.Nutritional InformationPer Serving: Calories: 280, Protein: 15g, Total fat: 1g, Carbs: 53g, Cholesterol: mg, Sodium: 390mg, Fiber: 15g, Sugars: 5g
Black Bean Burgers with Tempeh Crisps
Ingredient List
SERVES 6
Black Bean Burgers
• 3 cups cooked black beans
• 2 cups cooked brown rice
• 1 cup bread crumbs
• 1/2 tsp. salt
• 1/2 tsp. black pepper
• 1/4 cup chopped scallions
• 1 Tbs. chili powder
• 1 Tbs. catsup
• 1/2 to 3/4 cup water, or as needed to process
Tempeh Crisps
• 12 oz. tempeh, sliced into thin strips
• 2 Tbs. chili powder
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 6 whole wheat buns
Directions
1. Preheat oven to 375F. Spray sheet pan with nonstick cooking spray.
2. To make Black Bean Burgers: Combine black beans, brown rice, bread crumbs, salt, pepper, scallions, chili powder and catsup in food processor, and process, adding just enough water to blend, until smooth. Form into 6 equal-sized patties, and chill 1 hour.
3. Meanwhile, to make Tempeh Crisps: Toss tempeh strips with chili powder, salt and pepper. Spread strips evenly on sheet pan, and bake about 15 minutes, or until browned and crisp. Remove from oven, and set aside.
4. Heat skillet over medium heat, and spray with nonstick cooking spray. Add patties, cooking 5 minutes on each side, or until heated through. Place each burger on whole wheat bun. Garnish with crisps and favorite condiments.Nutritional InformationPer Serving: Calories: 490, Protein: 26g, Total fat: 8g, Carbs: 81g, Cholesterol: mg, Sodium: 820mg, Fiber: 16g, Sugars: 6g
Linguine with Black Bean Sauce
30 MINUTES OR LESS
The contrast of the black sauce against the white linguine makes a dramatic presentation, enhanced by a garnish of colorful julienned bell peppers, easy to find at your supermarket’s salad bar. Make your own pesto, or buy your favorite brand at your local market. Serve this entrée with hot bread and fresh fruit. Wine, a stout ale or even a fruit smoothie adds glamour to this simple pasta meal.
Ingredient List
SERVES 4
• 1 1/2 Tbs. olive oil
• 1 large onion, diced
• 1 Tbs. minced garlic, or to taste
• 1 3/4 cups black beans, drained and rinsed
• 3/4 cup nonfat vegetable broth
• 1 cup green peas, fresh or frozen
• 1 3/4 Tbs. pesto, or to taste
• Salt and freshly ground black pepper to taste
• 1 12-oz. pkg. fresh linguine
• 2 cups (8 oz.) julienned bell peppers, preferably a mixture of colors, for garnish
• 1 1/2 cups shredded low-fat mozzarella
Directions
1. Heat oil in large skillet over medium heat. When hot, add onion and sauté for about 3 minutes. Add garlic, and sauté 1 minute more. Remove from heat, and set aside.
2. Place beans and vegetable broth in food processor or blender, and purée until smooth. Pour into skillet with onion-garlic mixture. Heat over medium-low heat, adding peas, pesto, salt and pepper, and cook for about 7 minutes, stirring often, until mixture thickens slightly.
3. Meanwhile, bring pot of lightly salted water to a boil, and cook linguine according to package directions. Drain, rinse, drain again and set aside.
4. To serve, place linguine on individual serving plates or in serving bowl, and spoon black bean sauce over top. Garnish with julienned bell peppers and shredded cheese, and serve.
Wine Suggestions
Some people really like basil and pesto dishes with Riesling, and some swear by Chardonnay. Others wouldn’t consider drinking white wine at all and go straight for Cabernet Sauvignon or Shiraz. Try them all, and find out which you prefer with this dish.
Nutritional Information
Per serving: Calories: 600, Protein: 31g, Total fat: 18g, Carbs: 81g, Cholesterol: 25mg, Sodium: 69mg, Fiber: 13g, Sugars: 10g
Curried Red Lentils and Potatoes
30 MINUTES OR LESS
Ingredient List
Serves 6
• 3 cups water
• 1 cup red lentils
• 1 tsp. brown sugar
• 1 tsp. ground turmeric
• 3 Tbs. vegetable oil
• 1 tsp. mustard seeds
• 1 dried red chili
• 1 tsp. cumin seeds
• 1 tsp. minced garlic
• 2 tsp. minced ginger
• 1 1/2 lb. precooked, pre-cut baby potatoes
• 1/2 cup water stirred with 1 tsp. curry powder, or more to taste, plus 1/2 cup additional water
• 1 cup frozen or fresh peas
• Salt to taste
• 2 cups plain low-fat yogurt for garnish
• 3 Tbs. fresh coriander leaves for garnish
Directions
1. Bring 3 cups water to a boil in covered saucepan over high heat. Rinse and pick clean lentils. When water begins to boil, stir in lentils, brown sugar and turmeric, reduce heat to medium, and cook, stirring occasionally, for 20 to 25 minutes, or until tender.
2. Heat oil in large skillet over medium heat. Add mustard seeds, chili and cumin seeds, and stir-fry for about 1 minute, letting seeds crackle. Stir in garlic and ginger and cook 1 minute more. Add potatoes and stir-fry for 10 minutes, or until potatoes brown. Add 1/2 cup water blended with curry powder and stir thoroughly. Continue cooking and stirring over medium heat until water evaporates. Slowly add remaining 1/2 cup water a bit at a time, just until potatoes are tender. When lentils are soft, stir them with peas and potatoes. Add salt to taste. Serve, garnishing each portion with yogurt and fresh coriander.
Nutritional Information
Per serving: Calories: 380, Protein: 16g, Total fat: 9g, Carbs: 59g, Cholesterol: 5mg, Sodium: 100mg, Fiber: 9g, Sugars: g
Corn and Black Bean Quesadillas
These mildly spiced quesadillas get a quick start with canned black beans and frozen corn. This recipe makes a big batch, so wrap and refrigerate any extras for up to 3 days; pan-fry them just before serving.
Ingredient List
Makes 8
• 8 (7- to 8-inch) corn or flour tortillas
• 1 Tbs. vegetable oil
• 1 small onion, finely chopped
• 2 medium cloves garlic, minced
• 1 cup frozen corn, thawed
• 1 small fresh poblano or anaheim chili, finely diced
• 3/4 tsp. salt
• 15-oz. can black beans, rinsed and drained
• 1 small ripe avocado, halved, pitted and peeled
• 2 Tbs. fresh lime juice
Directions
MEAL PLAN: A spinach salad sprinkled with sliced toasted almonds is an ideal partner. Include some baked marinated tofu strips to serve on the side.
Fresh cilantro sprigs and prepared salsa for garnish (optional)
1. Preheat oven to 300F. Stack tortillas, wrap in foil and bake until soft and pliable, about 10 minutes.
2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until softened, about 3 minutes. Add corn, chili and 1/2 teaspoon salt and cook until vegetables are crisp-tender, about 4 minutes. Add black beans and mash coarsely with potato masher. Mix well and remove from heat.
3. Place tortillas on work surface. Spread 1/2 of each with about 1/4 cup bean mixture, almost to edge. Fold each tortilla in half, pressing lightly to seal. Set aside.
4. In medium bowl, using a fork, mash together avocado, lime juice and remaining 1/4 teaspoon salt. Set aside.
5. Coat large heavy skillet, preferably cast-iron, with cooking spray, then heat over medium heat. Add 4 quesadillas and cook until golden brown, turning once, about 3 minutes per side. Repeat with more cooking spray and remaining quesadillas.
6. Top each quesadilla with dollop of avocado mixture. Garnish with cilantro and salsa if desired. cut into wedges and serve hot.Nutritional InformationPer quesadilla: Calories: 168, Protein: 6g, Total fat: 6g, Carbs: 25g, Cholesterol: mg, Sodium: 235mg, Fiber: 6g, Sugars: g
Pinto Bean-Cheddar Patties
30 minutes or fewer
Coating these patties in breadcrumbs before cooking them in olive oil makes them nice and crisp on the outside. They are delicious with salsa and a green salad. If time is short, you can also make these with prepared dried breadcrumbs.
Ingredient List
Serves 6
• 2 1/2 cups fresh whole-grain breadcrumbs
• 1 15-oz. can pinto beans, drained and rinsed
• 1 cup shredded cheddar cheese or soy cheddar cheese
• 2 Tbs. canned chopped green chiles
• 2 Tbs. olive oil plus more if needed
Directions
1. Preheat broiler. Place 1 1/2 cups of breadcrumbs on baking sheet, and toast under broiler for several seconds, or until browned. Remove; let stand 5 minutes.
2. Mash beans with fork in mixing bowl. Add cheese, chiles, toasted breadcrumbs, and salt and pepper to taste. Form mixture into 4 patties, about 3 inches in diameter. Dredge patties in untoasted breadcrumbs.
3. Heat oil in large skillet over medium heat. Add patties, and cook until crisp and golden brown, 3 to 5 minutes on each side; add more oil to pan if necessary. Serve hot.
Nutritional Information
Per SERVING: Calories: 233, Protein: 16g, Total fat: 8g, Carbs: 29g, Cholesterol: 10mg, Sodium: 267mg, Fiber: 4g, Sugars: 1g
Chickpea Dal
30 minutes or fewer
The owner of a local Indian restaurant taught me how to grind tomato, ginger and onion together and sauté them with curry spices to make an authentic saucy dal. To simplify this recipe, use ready-made curry powder instead of the various spices. For the best results, make sure the curry powder is fresh. Serve over brown basmati rice, and garnish with cilantro and slivers of ginger.
Ingredient List
Serves 4
• 2 cups coarsely chopped fresh tomatoes
• 1 1/2 cups coarsely chopped onion
• 1 2-inch piece fresh ginger, peeled, coarsely chopped
• 1 1/2 Tbs. curry powder, or to taste
• 2 15-oz. cans chickpeas, drained and rinsed
Directions
1. Put tomatoes, onion and ginger in food processor, and purée until smooth.
2. Transfer mixture to large skillet, stir in curry powder, and cook over medium heat, stirring occasionally, 5 minutes.
3. Reduce heat to low, and stir in chickpeas. Cook, stirring occasionally, until heated through. Season with salt to taste. Serve hot. Nutritional informationPer SERVING: Calories: 330, Protein: 14g, Total fat: 4g, Carbs: 62g, Cholesterol: mg, Sodium: 420mg, Fiber: 14g, Sugars: 8g
Easy Black Bean Chili
30 minutes or fewer
. Serve it topped with shredded Monterey Jack cheese and minced sweet onion, if desired.
Ingredient List
Serves 6
• 2 15-oz. cans black beans, drained and rinsed
• 1 16-oz. jar roasted garlic salsa
• 1 bunch scallions, chopped (white and pale green parts)
• 1 10-oz. pkg. super-sweet frozen corn
• 1/2 cup chopped cilantro
Directions
1. Combine beans, salsa and scallions in saucepan. Cover, and cook over medium heat, stirring occasionally, 10 minutes.
2. Stir in corn, cilantro and salt to taste, and cook, stirring occasionally, until heated through. Serve hot.Nutritional InformationPer SERVING: Calories: 309, Protein: 18g, Total fat: 1g, Carbs: 60g, Cholesterol: mg, Sodium: 336mg, Fiber: 17g, Sugars: 3g
Vegetable-Lentil Curry
Make this colorful main course a day ahead to give flavors a chance to meld.
Ingredient List
Serves 6
• 2 tsp. olive oil
• 1 medium-sized onion, finely chopped (about 1 1/2 cups)
• 2 Tbs. curry powder
• 2 medium-sized sweet potatoes, peeled and cut into 1-inch chunks (about 1 1/2 lb.)
• 1 head cauliflower, stemmed and separated into florets (about 2 1/2 lb.)
• 1 cup brown lentils, rinsed
• 2 14.5-oz. cans low-sodium diced tomatoes with juice
Directions
1. Heat oil in large saucepan or Dutch oven over medium heat. Add onion, and cook 5 minutes, or until softened, stirring often.
2. Stir in curry powder, and cook 1 minute, stirring constantly. Add sweet potatoes, cauliflower, lentils, tomatoes with juice and 1 1/2 cups water. Season to taste with salt.
3. Bring mixture to a boil. Reduce heat, cover and simmer 30 minutes, or until lentils and sweet potatoes are tender. Season to taste with salt and pepper.
4. Spoon mixture into shallow bowls.Nutritional InformationPer SERVING: Calories: 250, Protein: 13g, Total fat: 2g, Carbs: 47g, Cholesterol: mg, Sodium: 243mg, Fiber: 15g, Sugars: 10g
Greek-Style Lentil Burgers
Chef Nicole Palitti tucks these burgers inside pitas with feta and tomatoes.
Ingredient List
Serves 8
• Burgers
• 1/2 cup dried lentils
• 2 Tbs. olive oil
• 1 small onion, chopped (about 1 cup)
• 1/2 red bell pepper, diced (1/2 cup)
• 4 cloves garlic, minced (about 4 tsp.)
• 1 15-oz. can chickpeas, rinsed and drained
• 1 cup loosely packed parsley leaves
• 1/2 cup pitted kalamata olives
• 2 large eggs
• 2 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. salt
• 1/2 tsp. ground black pepper
• 1 cup plain breadcrumbs
• 3/4 cup grated carrots
• 1/2 tsp. baking powder
•
• Tzatziki Sauce
• 2 cups plain lowfat yogurt
• 1 medium cucumber, peeled, seeded, shredded and drained
• 2 cloves garlic, minced (about 2 tsp.)
• 1 tsp. lemon zest
• 1 tsp. chopped fresh mint
• 1 tsp. chopped fresh parsley
Directions
1. To make Burgers: Cook lentils according to package directions. Drain.
2. Heat oil in skillet over medium heat. Add onion and bell pepper, and sauté 7 minutes. Stir in garlic.
3. Blend chickpeas, parsley, olives, eggs, cumin, coriander, salt and pepper in food processor 2 minutes, or until smooth. Stir chickpea mixture, breadcrumbs, carrots and baking powder into lentils. Shape into 8 patties. Layer patties between plastic wrap and freeze.
4. To make Tzatziki Sauce: Combine all ingredients in small bowl.
5. Preheat grill to high. Brush frozen patties with oil, and cook 6 minutes on each side. Serve burgers with sauce.Nutritional InformationPer SERVING: Calories: 262, Protein: 11g, Total fat: 10.5g, Carbs: 31g, Cholesterol: 55mg, Sodium: 656mg, Fiber: 7g, Sugars: 5g
Mexican Black Bean Soup
Our testers were skeptical at first, but this dish turned out to be both filling and refreshing.
Ingredient List
Serves 4
• 1 lb. plum tomatoes, chopped
• 2 1/4 cups canned black beans, rinsed and drained, divided
• 1 14.5-oz. can low-sodium vegetable broth
• 1/2 cup plus 1 Tbs. chopped cilantro, divided
• 3 Tbs. fresh lime juice, divided
• 1 canned chipotle chile
• 1/2 tsp. ground cumin
• 1 cup fresh corn (about 1 ear)
• 1 avocado, diced
• 1/4 cup diced red onion
• 1/4 cup soy sour cream, optional
Directions
1. Purée tomatoes, 1 1/4 cups beans, broth, 1/2 cup cilantro, 2 Tbs. lime juice, chipotle and cumin in blender until smooth. Cover, and chill 2 hours.
2. Combine remaining beans, cilantro, lime juice, corn, avocado, red onion and cilantro in bowl. Fold half of mixture into soup; cover, and chill 1 hour. Serve garnished with remaining corn mixture.Nutritional InformationPer SERVING: Calories: 220, Protein: 9g, Total fat: 7.5g, Carbs: 39g, Cholesterol: 0mg, Sodium: 517mg, Fiber: 12g, Sugars: 6g
Spicy Chickpea Dip
Taking the tahini (sesame paste) out of this hummus variation makes it a low-fat dip that’s still full of flavor. Toasting whole cumin seeds and then grinding them to a powder adds a smoky flavor you can’t get from preground cumin. Serve with pita crisps and raw veggies.
Ingredient List
Makes about 3 cups
• 1 tsp. whole cumin seeds
• 2 15-oz. cans chickpeas, rinsed and drained
• 3 Tbs. lemon juice
• 3 cloves garlic, chopped (about 1 Tbs.)
• 1/4 tsp. hot paprika
• 1/8 tsp. cayenne pepper
• 2 Tbs. olive oil
Directions
1. Cook cumin seeds in small skillet over medium heat 3 minutes, or until lightly toasted, shaking pan constantly. Transfer to plate, cool, then grind to fine powder in coffee grinder or spice grinder.
2. Blend chickpeas, lemon juice, garlic, cumin, paprika and cayenne in food processor until finely chopped. With machine running, add olive oil in steady stream, and process until smooth.
3. Spoon mixture into shallow bowl, and season with salt and pepper. Serve at room temperature.Nutritional InformationPer 1/4-CUP SERVING: Calories: 85, Protein: 3g, Total fat: 3g, Carbs: 11g, Cholesterol: mg, Sodium: 176mg, Fiber: 3g, Sugars: 1g
White Bean Patties
Serve this easy entrée with a tossed salad and crusty, whole grain bread.
Ingredient List
Serves 6
• 1 15.5-oz. can cannellini beans, drained and rinsed
• 1 large egg
• 3 Tbs. all-purpose flour
• 2 Tbs. olive oil, or as needed
• 2 Tbs. lemon juice
• 3 cloves garlic, minced (1 Tbs.)
• 1 cup frozen peas
• 1/2 cup Italian-seasoned breadcrumbs
• 1/2 cup spaghetti sauce for garnish, optional
• 1/2 cup chopped flat-leaf parsley, for garnish
Directions
1. Purée first 6 ingredients in food processor or blender until smooth, adding more oil if needed to process. Transfer to bowl.
2. Fold in peas and breadcrumbs. Season to taste with salt and pepper. Shape mixture into 6 patties, about 1/3 cup each.
3. Spray large skillet with cooking spray, and warm over medium heat. Cook patties 5 minutes, or until golden. Spray tops of patties, flip and cook 5 minutes more, or until golden.
4. Meanwhile, warm spaghetti sauce, if using, in small pan or microwave.
5. Serve patties with spaghetti sauce, if desired, and parsley.Nutritional InformationPer SERVING: Calories: 183, Protein: 7g, Total fat: 6.5g, Carbs: 24g, Cholesterol: 35mg, Sodium: 367mg, Fiber: 4g, Sugars: 2g
Black Bean Tacos with Roasted Peppers and Onions
For a fast meal that’s a surefire crowd-pleaser, these tacos fit the bill.
Ingredient List
Serves 8
• Roasted Peppers and Onions
• 3 red bell peppers, thinly sliced (about 3 cups)
• 1 large onion, thinly sliced (about 1 1/2 cups)
• 1 Tbs. olive oil
•
• Tacos
• 2 Tbs. olive oil
• 1 medium-size onion, chopped (about 1 cup)
• 6 cloves garlic, minced (about 2 Tbs.)
• 2 15-oz. cans black beans, drained and rinsed
• 1 15-oz. can diced organic fire-roasted tomatoes
• 1 Tbs. chili powder
• 1 Tbs. ground cumin
• 1/8 tsp. hot sauce, or more to taste
• 16 organic corn taco shells, warmed
•
• Toppings
• 3 cups shredded lettuce
• 1 16-oz. container prepared salsa
• 2 large tomatoes, diced (2 cups)
• 2 avocados, diced (about 2 cups)
• 1 1/2 cups shredded Cheddar or Monterey Jack cheese
• 1 cup low-fat sour cream
Directions
1. Preheat oven to 450F. To make Roasted Peppers and Onions: Toss peppers and onion with oil on large baking sheet. Season with salt and pepper. Roast 15 minutes, stir, and roast 15 minutes more, or until vegetables are tender and peppers are beginning to blacken. Transfer to small bowl.
2. Meanwhile, make Tacos: Heat oil in large pot over medium heat. Add onion and sauté 5 to 7 minutes, or until soft. Add garlic, and cook 1 minute more, or until fragrant. Stir in beans, tomatoes, chili powder, cumin, hot sauce and 1 cup water. Season with salt and pepper. Reduce heat to medium low, and simmer 15 minutes, or until most of liquid has evaporated, stirring occasionally. Mash beans until filling is thickened, but chunky, and most beans remain intact. Adjust seasonings, if necessary. Transfer to serving bowl. Pass taco shells, filling, roasted peppers and onions and toppings around the table. Nutritional InformationPer SERVING: Calories: 482, Protein: 16g, Total fat: 22g, Carbs: 57g, Cholesterol: 17mg, Sodium: 665mg, Fiber: 12g, Sugars: 14g
Lentil Salad
For a heartier snack or light lunch, spoon this flavorful salad into whole-wheat pita bread and top with sliced tomatoes, cucumbers and feta cheese.
Ingredient List
Serves 6
• 1 cup dried lentils
• 1 medium-size carrot, finely diced (about 3/4 cup)
• 6 green onions, thinly sliced (about 2/3 cup)
• 1 celery stalk, finely diced (about 1/2 cup)
• 1/2 red bell pepper, finely diced (about 1/2 cup)
• 1/2 cup cilantro leaves, finely chopped
• 1/2 cup Italian parsley leaves, finely chopped
• 1 clove garlic, minced (about 1 tsp.)
• 1 tsp. lemon zest
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil
• romaine lettuce leaves, for garnish
Directions
1. Bring 3 cups water to a boil in large saucepan over high heat. Add lentils, and reduce heat to medium low. Cover, and simmer 15 minutes, or until lentils are just tender. Drain well. Spread lentils on large baking sheet to cool.
2. Toss lentils, carrot, green onions, celery, bell pepper, cilantro, parsley, garlic and lemon zest in large bowl. Drizzle with lemon juice and olive oil, and toss to coat. Season with salt and pepper. Spoon salad into bowls lined with lettuce leaves. Nutritional InformationPer SERVING: Calories: 221, Protein: 10g, Total fat: 9.5g, Carbs: 33g, Cholesterol: mg, Sodium: 411mg, Fiber: 6g, Sugars: 4g
Oven-Crisp Black Bean and Corn Flautas
This recipe proves that corn tortillas don’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.
Ingredient List
Serves 6
• 2 tsp. olive oil
• 1 medium onion, chopped (about 1 cup)
• 2 cloves garlic, minced (about 2 tsp.)
• 2 15-oz. cans black beans, rinsed and drained
• 2 tsp. chili powder
• 1 16-oz. tub prepared salsa, divided
• 1 cup fresh or frozen corn kernels
• 12 6-inch corn tortillas
• 1/4 cup chopped cilantro
Directions
1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
2. Stir in beans, chili powder and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
3. Preheat oven to 425F. Coat 2 large baking sheets with cooking spray. Spoon 1/3 cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.Nutritional InformationPer SERVING: Calories: 286, Protein: 11g, Total fat: 3g, Carbs: 56g, Cholesterol: mg, Sodium: 435mg, Fiber: 11g, Sugars: 9g
Indian Lentil Pilaf
Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you’re not a lentil lover, try the recipe with 2 cups cooked chickpeas.
Ingredient List
Serves 6
1 cup brown lentils, rinsed and sorted
2 Tbs. canola oil
1 medium onion, finely chopped (about 1 1/3 cups)
2 large carrots, diced (about 2 cups)
1 cup basmati rice
3 cloves garlic, minced (about 1 Tbs.)
1 Tbs. minced fresh ginger
1 1/2 tsp. garam masala
1 14.5-oz. can fire-roasted diced tomatoes
1 cup low-sodium vegetable broth
cilantro for garnish, optional
Directions
1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving 3/4 cup cooking water, and transfer lentils to bowl.
2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger and garam masala, and cook 1 minute more.
3. Stir in tomatoes, broth, reserved lentil cooking water and lentils, and bring to
a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.
Nutritional Information
Per SERVING: Calories: 302, Protein: 13g, Total fat: 4g, Carbs: 54g, Cholesterol: mg, Sodium: 624mg, Fiber: 7g, Sugars: 7g
Spicy Red Lentil Dal
Serve this Indian dip with bread, or pair it with rice for a main course.
Ingredient List
Serves 6
• 2 cups low-sodium vegetable broth
• 1 cup red lentils, sorted and rinsed
• 1 Tbs. vegetable oil
• 1 medium-sized onion, chopped (about 1 1/2 cups)
• 2 cloves garlic, minced
• 1/2 tsp. crushed red pepper flakes
• 1 tsp. ground cumin
• 1 tsp. ground turmeric
• 1/2 tsp. ground coriander
• 1 Tbs. tomato paste
• 1/2 cup light coconut milk
• 2 tsp. fresh lime juice
Directions
1. Bring broth and lentils to a boil in pot over high heat. Reduce heat to medium-low, partially cover and simmer 10 minutes, or until lentils are tender. Cover, and remove from heat.
2. Heat oil in nonstick skillet over medium heat. Add onion, garlic and red pepper flakes; sauté 5 minutes. Add cumin, turmeric and coriander; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add coconut milk and lentils, and cook 3 minutes more.
3. Season to taste with salt and pepper, and stir in lime juice. Serve over rice.Nutritional InformationPer SERVING: Calories: 185, Protein: 11g, Total fat: 5g, Carbs: 26g, Cholesterol: mg, Sodium: 273mg, Fiber: 11g, Sugars: 5g