The busy life of mommyhood has taken over the last few weeks, so even though June is over, we still have a few more meatless recipes to share. This is one of our own creations, inspired by a new love for coconut milk, which is a great substitute for the lactose-intolerant in our family. The use of coconut milk really adds to the flavor of this dish.
Red lentils do not hold their shape when cooked, and they have less flavor than french lentils, so they cook down into excellent soups, dips and sauces and blend well with different flavors and spices. Like Eygptian Kushari, this lentil and rice pairing offers good complimentary protein. This is also super easy, really fast, and results in very few dishes to clean!
Red Lentil Coconut Curry
Prep/Cook Time: 30 min
Ingredients:
1 1/2 cups dry rice
1 cup dry red lentils
1 cup coconut milk (in a carton, not a can! that stuff is sweetened)
1 cup water or stock
1/2 cup chopped onion
1-2 cloves garlic, minced
~2 cups chopped/cubed vegetables (carrots, potato, celery, or cauliflower work well)
1 Tbsp or less of coconut oil (yum!) or olive oil
1-2 tsp curry powder
1 tsp salt
Instructions:
Cook rice according to package directions.
Heat coconut oil in a sauce pot over medium heat, add chopped onions and garlic, and saute until they start to turn translucent. Rinse dry red lentils and add to pot, along with chopped vegetables, and 2 c of liquid (1 c coconut milk and remainder water or stock). Bring to a boil and then simmer on low heat for about 15-20 minutes. Stir occasionally, and add more water if necessary. The lentils are done when the mixture starts to resemble a thick sauce. Check that vegetables are done before removing from heat. (if using celery, saute along with the onions before adding other ingredients)
Add 1 teaspoon of curry powder, 1 teaspoon of salt, or more of each to taste, and stir. Serve over warm rice.
If you're wondering what to do with the rest of that coconut milk, I love to curl up on a rainy day with a warm mug of coconut milk, mixing in a dash of nutmeg and cinnamon and a bit of honey or sugar.
Showing posts with label gluten-free. Show all posts
Showing posts with label gluten-free. Show all posts
Sunday, July 8, 2012
Saturday, June 9, 2012
Egyptian Kushari or Mujadara (Lentils and Rice) - gluten free, vegan/dairy-free option
Thanks for joining us for the Month of Meatless Recipes!
Since we began our sustainable food journey, lentils have become a staple in our home. If you have never tried them, they are in the legumes/bean family, and they are truly a super food. They are more convenient to cook than many other types of beans, since they are small and cook in 30-40 minutes or less with no prior soaking required. In addition to being a wonderful, low-fat source of protein (one cup cooked offers 18g of protein with less than 1g of fat!), lentils are also high in iron, an important nutrient for those eating less meat. Lentils pack a lot of fiber, making them a great way to lower cholesterol and maintain healthy blood sugar levels and healthy digestion. They are an excellent source of many nutrients, but especially folate and magnesium, which team up to do wonders in preventing heart disease. When planning meals with lentils, it's a good idea to pair them with a whole grain (rice) to make complete protein.
Lentils have a rich historical heritage and were likely one of the first foods to ever be cultivated! And if you think eating meatless is only for the faint at heart, remember that even Esau, the "man of the open country" sold his birthright for a simple bowl of lentil stew and whole grain bread (we have a recipe for that, too).
This is the first meal we ever made with lentils, and it totally hooked us! It is a very common dish in Egypt and throughout the Middle East (with a few variations), and it is so flavorful, yet very simple and easy. It also happens to be a favorite for our toddler! If you can cook rice, saute onions, and heat up pasta sauce on the stove, you can definitely rock this recipe in your kitchen.
Egyptian Kushari or Mujadara (Lentils and Rice)
recipe adapted from the More-With-Less Cookbook by Doris Janzen Longacre
Serves: 5-6
Prep/Cook Time: 1 hour
Ingredients:
1 1/4 cups green lentils (i.e. french lentils)
1 1/2 cups brown rice (white is ok too)
4 - 4 1/2 cups water (substitute any or all of this for vegetable or chicken stock)
2 Tbsp olive oil
2 onions
1 (14oz) can tomato sauce
1/2 tsp cumin
1/8 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp salt
1/2 tsp sugar (optional, or to taste)
~ 1/2 - 1 cup chopped green pepper (optional)
plain yogurt (for serving)
Instructions:
Rinse and drain the dry lentils. Heat 1 Tbsp olive oil in a large saucepan and add lentils, saute for 3-5 minutes over medium heat (this helps them keep their shape when cooking). Add 4 cups of water and the brown rice and bring to a boil. Lower heat, cover, and simmer for 35-40 minutes. (If using white rice, allow the lentils to cook for about 10 minutes before adding rice, then recover and let simmer another 25-30 minutes.) Check doneness toward the end of cooking time and add more water if necessary.
In a small pot, heat the tomato sauce, adding cumin, cayenne pepper, garlic powder, salt, sugar and chopped green pepper (optional). Simmer on low for 20-30 min to get those flavors cooking.
Heat another 1 Tbsp olive oil in a frying pan. Slice onion into strips and heat over medium-high heat until carmelized. They are best if they are very brown but not burnt!
To serve, spoon lentil/rice mixture into a bowl, add a spoonful of tomato sauce, a dollop of plain yogurt, and top with carmelized onions. This time we served ours with some homemade naan (Indian flatbread). Enjoy!
Note: This dish is also good without the tomato sauce, so you can omit this if you want. For a vegan option, simply omit the yogurt.
Since we began our sustainable food journey, lentils have become a staple in our home. If you have never tried them, they are in the legumes/bean family, and they are truly a super food. They are more convenient to cook than many other types of beans, since they are small and cook in 30-40 minutes or less with no prior soaking required. In addition to being a wonderful, low-fat source of protein (one cup cooked offers 18g of protein with less than 1g of fat!), lentils are also high in iron, an important nutrient for those eating less meat. Lentils pack a lot of fiber, making them a great way to lower cholesterol and maintain healthy blood sugar levels and healthy digestion. They are an excellent source of many nutrients, but especially folate and magnesium, which team up to do wonders in preventing heart disease. When planning meals with lentils, it's a good idea to pair them with a whole grain (rice) to make complete protein.
Lentils have a rich historical heritage and were likely one of the first foods to ever be cultivated! And if you think eating meatless is only for the faint at heart, remember that even Esau, the "man of the open country" sold his birthright for a simple bowl of lentil stew and whole grain bread (we have a recipe for that, too).
This is the first meal we ever made with lentils, and it totally hooked us! It is a very common dish in Egypt and throughout the Middle East (with a few variations), and it is so flavorful, yet very simple and easy. It also happens to be a favorite for our toddler! If you can cook rice, saute onions, and heat up pasta sauce on the stove, you can definitely rock this recipe in your kitchen.
Egyptian Kushari or Mujadara (Lentils and Rice)
recipe adapted from the More-With-Less Cookbook by Doris Janzen Longacre
Serves: 5-6
Prep/Cook Time: 1 hour
Ingredients:
1 1/4 cups green lentils (i.e. french lentils)
1 1/2 cups brown rice (white is ok too)
4 - 4 1/2 cups water (substitute any or all of this for vegetable or chicken stock)
2 Tbsp olive oil
2 onions
1 (14oz) can tomato sauce
1/2 tsp cumin
1/8 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp salt
1/2 tsp sugar (optional, or to taste)
~ 1/2 - 1 cup chopped green pepper (optional)
plain yogurt (for serving)
Instructions:
Rinse and drain the dry lentils. Heat 1 Tbsp olive oil in a large saucepan and add lentils, saute for 3-5 minutes over medium heat (this helps them keep their shape when cooking). Add 4 cups of water and the brown rice and bring to a boil. Lower heat, cover, and simmer for 35-40 minutes. (If using white rice, allow the lentils to cook for about 10 minutes before adding rice, then recover and let simmer another 25-30 minutes.) Check doneness toward the end of cooking time and add more water if necessary.
In a small pot, heat the tomato sauce, adding cumin, cayenne pepper, garlic powder, salt, sugar and chopped green pepper (optional). Simmer on low for 20-30 min to get those flavors cooking.
Heat another 1 Tbsp olive oil in a frying pan. Slice onion into strips and heat over medium-high heat until carmelized. They are best if they are very brown but not burnt!
To serve, spoon lentil/rice mixture into a bowl, add a spoonful of tomato sauce, a dollop of plain yogurt, and top with carmelized onions. This time we served ours with some homemade naan (Indian flatbread). Enjoy!
Note: This dish is also good without the tomato sauce, so you can omit this if you want. For a vegan option, simply omit the yogurt.
Friday, June 1, 2012
Warm Quinoa Salad (gluten-free, non-dairy, vegan)
One of my favorite quick dinners is a quinoa salad. Here is a recipe for one I made last night, but it is so versatile and I frequently make up new versions using whatever I have on hand.
This dish contains garbanzo beans, which we buy in bulk and cook up ourselves. It's a lot cheaper this way, especially if buying organic beans (and tastes better, in my opinion!), and you can make a lot at once and store dinner-sized portions in the freezer. Garbanzo beans (chickpeas) are a great cheap source of protein, and they are high in fiber and iron.
Quinoa (pronounced keen-wah) is fairly new to our kitchen pantry, but it is an amazing food! It is considered an ancient grain, but technically a relative of leafy greens. Quinoa is also high in protein, but contains all 9 amino acids, making it one of few non-animal foods to have complete protein, the kind of protein typically only found in meats and dairy products. I love it because it is really convenient - it cooks up like rice but in nearly half the time. It is a must-have in any meatless or meat conscious diet.
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Warm Quinoa Salad with Garbanzo Beans
Serves: 2-3
Prep/Cook Time: 30 min
Ingredients:
1 cup uncooked quinoa
2 cups water (substitute all or part of this with vegetable or chicken stock for even better flavor)
1 carrot, sliced
1 stalk celery, sliced (optional)
1 cup cooked garbanzo beans (you can use canned, but rinse first)
1 clove garlic, minced
1 Tbsp balsamic vinegar
1 Tbsp lemon or lime juice
1 Tbsp olive oil (or less)
1/2 tsp cumin
1 tsp sea salt
1/4 cup green onion, chopped
1 cup prize choy or kale, chopped, or another seasonal vegetable (chard, spinach, etc - be creative!) I had some prize choy from our weekly farm CSA distribution, so this was a great way to use it.
Instructions:
Before cooking, soak the quinoa in water for 5 minutes and then rinse well. This is essential to remove the natural saponin coating that is present especially on organic quinoa, as it will result in a bitter flavor.
In a medium saucepan, combine 2 c water (and/or stock), rinsed quinoa, sliced carrots (optional celery), and bring to a boil. Cover and let simmer on low heat for 15 minutes, until water is absorbed, quinoa is translucent and you can see the germ ring on the outside of the grain.
While the quinoa is cooking, heat olive oil in a skillet, and saute the garlic for a few minutes over medium heat. Add your leafy green veggie of choice (prize choy or kale) and saute until just wilted and a bright green color. Don't overcook! Remove from heat promptly, and set aside. Add the garbanzo beans to the hot skillet for 2-3 min or until heated through, adding 1 tbsp lemon/lime juice and 1 tbsp balsamic vinegar.
When quinoa is finished cooking, add cumin, salt and mix through. Combine garbanzo beans and lime/balsamic liquid with the cooked quinoa, along with the cooked greens. Add green onions and mix it all together.
Experiment with your own favorite ingredients . Some chopped fresh herbs would be a great addition to this dish, so toss in some parsley, cilantro, or chives (I didn't have any this time). Another yummy option is to serve the warm salad over a bed of fresh arugula or other salad green. It's in season now, too! I adapted this recipe from one made with rice that I found over at the Whole Life Nutrition Kitchen. It is a great resource for gluten-free and dairy-free recipes.
This dish contains garbanzo beans, which we buy in bulk and cook up ourselves. It's a lot cheaper this way, especially if buying organic beans (and tastes better, in my opinion!), and you can make a lot at once and store dinner-sized portions in the freezer. Garbanzo beans (chickpeas) are a great cheap source of protein, and they are high in fiber and iron.
Quinoa (pronounced keen-wah) is fairly new to our kitchen pantry, but it is an amazing food! It is considered an ancient grain, but technically a relative of leafy greens. Quinoa is also high in protein, but contains all 9 amino acids, making it one of few non-animal foods to have complete protein, the kind of protein typically only found in meats and dairy products. I love it because it is really convenient - it cooks up like rice but in nearly half the time. It is a must-have in any meatless or meat conscious diet.
.JPG)
Warm Quinoa Salad with Garbanzo Beans
Serves: 2-3
Prep/Cook Time: 30 min
Ingredients:
1 cup uncooked quinoa
2 cups water (substitute all or part of this with vegetable or chicken stock for even better flavor)
1 carrot, sliced
1 stalk celery, sliced (optional)
1 cup cooked garbanzo beans (you can use canned, but rinse first)
1 clove garlic, minced
1 Tbsp balsamic vinegar
1 Tbsp lemon or lime juice
1 Tbsp olive oil (or less)
1/2 tsp cumin
1 tsp sea salt
1/4 cup green onion, chopped
1 cup prize choy or kale, chopped, or another seasonal vegetable (chard, spinach, etc - be creative!) I had some prize choy from our weekly farm CSA distribution, so this was a great way to use it.
Instructions:
Before cooking, soak the quinoa in water for 5 minutes and then rinse well. This is essential to remove the natural saponin coating that is present especially on organic quinoa, as it will result in a bitter flavor.
In a medium saucepan, combine 2 c water (and/or stock), rinsed quinoa, sliced carrots (optional celery), and bring to a boil. Cover and let simmer on low heat for 15 minutes, until water is absorbed, quinoa is translucent and you can see the germ ring on the outside of the grain.
While the quinoa is cooking, heat olive oil in a skillet, and saute the garlic for a few minutes over medium heat. Add your leafy green veggie of choice (prize choy or kale) and saute until just wilted and a bright green color. Don't overcook! Remove from heat promptly, and set aside. Add the garbanzo beans to the hot skillet for 2-3 min or until heated through, adding 1 tbsp lemon/lime juice and 1 tbsp balsamic vinegar.
When quinoa is finished cooking, add cumin, salt and mix through. Combine garbanzo beans and lime/balsamic liquid with the cooked quinoa, along with the cooked greens. Add green onions and mix it all together.
Experiment with your own favorite ingredients . Some chopped fresh herbs would be a great addition to this dish, so toss in some parsley, cilantro, or chives (I didn't have any this time). Another yummy option is to serve the warm salad over a bed of fresh arugula or other salad green. It's in season now, too! I adapted this recipe from one made with rice that I found over at the Whole Life Nutrition Kitchen. It is a great resource for gluten-free and dairy-free recipes.
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