plantook

Plant Oriented Cooking


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RECIPE: Lentil Stew


INGREDIENTS

  • 2 tbs olive oil
  • 1 medium onion diced
  • 3 garlic cloves minced
  • 1 1/2 tsp. freshly grated ginger
  • 1-2 tbsp. berbere spice blend to taste
  • 1/2-1 tsp cayenne pepper to taste
  • 4 cups vegetable broth
  • 1 1/2 cups dried red lentils
  • 1 can diced tomatoes
  • 3 medium red potatoes diced
  • 3 cups fresh spinach leaves
  • salt and pepper to taste

METHOD

  1. Sauté the onion until soft, about 5 minutes.
  2. Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more.
  3. Add broth, lentils, tomatoes and potatoes.
  4. Cook until lentils are very soft and potatoes are tender, about 30 minutes.
  5. Stir in spinach and continue to cook just until wilted, about 2 minutes.
  6. Season with salt and pepper to taste.
  7. Bon Appétit!

NUTRITION


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RECIPE: Lentil Soup


INGREDIENTS

  • 1 pound lentils, rinsed and soaked
  • 2 cups kale leaves, trimmed from stalk and cut into 1/2 inch strips
  • 1 medium onion, peeled and diced
  • 2 tablespoon olive oil
  • 2 bay leaves
  • 2-inch piece of fresh ginger, chopped finely
  • 1 1/2 tablespoons cumin
  • 1 1/2 tablespoons turmeric
  • juice of one small orange or 1/2 large orange.
  • 2 strips of orange zest, chopped finely
  • 3 tablespoons honey
  • 2 tablespoons red wine vinegar
  • 6-8 cups of vegetable stock or water
  • salt and pepper to taste

METHOD

  1. Rinse the lentils and then soak for them 2-3 hours in cool water.
  2. Heat a large pot. Add the olive oil, onions and the ginger.
  3. Sweat the vegetables until the onions are translucent.
  4. Sprinkle the cumin, turmeric and chopped orange zest into the pot. Stir through and cook over a low heat for 2-3 minutes.
  5. Add the honey and cook until it reduces and becomes thick.
  6. Deglaze with the orange juice and stir well to scrape up any bits that have formed on the bottom of the pot.
  7. Drain and rinse the soaked lentils again. Add to the pot along with 6 cups of stock.
  8. Stir all the ingredients to combine well. Add more stock if needed. Simmer partly covered for 40 minutes or until the lentils are tender.
  9. At the very end, stir in the kale and add the vinegar. Taste and adjust the seasoning with the salt and pepper, if desired.
  10. Simmer for an additional 5 minutes. Immediately serve in warmed bowls with garnishes.

NUTRITION


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RECIPE: French Lentils


INGREDIENTS

  • 3 tablespoons olive or vegetable oil
  • 1 onion, peeled and finely chopped
  • 2 cloves garlic, peeled and finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 ¼ cups French lentils
  • 1 teaspoon dried or fresh thyme
  • 3 bay leaves
  • 1 tablespoon kosher salt

METHOD

  1. Place a large saucepan over medium heat and add oil. When hot, add chopped vegetables and sauté until softened, 5 to 10 minutes.
  2. Add 6 cups water, lentils, thyme, bay leaves and salt. Bring to a boil, then reduce to a fast simmer.
  3. Simmer lentils until they are tender and have absorbed most of the water, 20 to 25 minutes.
  4. Drain any excess water after lentils have cooked if necessary.
  5. Serve immediately, or allow them to cool and reheat later.

NUTRITION


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