Stewed Lentils with Green Beans

Stewed Lentils with Green Beans
Prep Time
70 minutes
Number of Servings
Serves 6
Ingredients
  • 14 oz (2 cups) dried brown lentils
  • 2 Tbsp olive oil
  • [q:1/2] yellow onion, thinly slice
  • 2 cloves of garlic, minced
  • 2 medium tomatoes, halved and grated*
  • 5 oz green beans, trimmed and cut into [q:3/4]–[q:1 1/2]-inch pieces
  • 1 tsp sweet paprika
  • 1 white potato, peeled and cut into bite-size pieces
  • 1 carrot, cut into [q:1/4]-inch-thick circles, optional
  • Salt and pepper
  • Finely chopped flat-leaf parsley, to garnish
Directions
  1. Put lentils in a large bowl and pick them over for any debris. Rinse.
  2. Heat oil in a large, heavy pot over medium heat. Add onion and cook until pale, about 6 minutes. Stir in garlic, add tomatoes, and cook until dark and pasty, about 10 minutes. Add green beans and cook for 2 minutes, stirring frequently. Stir in paprika and lentils, and then add potato and carrot (if using). Season with salt and pepper.
  3. Cover with a generous 6 cups of water and bring to a boil. Reduce heat to low, cover pot, and gently boil until lentils are tender but not mushy, about 40 minutes. Add more water if necessary to keep lentils loose.
  4. Ladle into bowls, garnish with parsley, and serve hot.
Nutrition Info
319 Calories, 18 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 10 g Fiber, 6 g Total fat (1 g sat), 213 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin K, Folate, [nut:4] Vitamin B6, [nut:3] Phosphorus, [nut:2] Vitamin C, Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Magnesium, Potassium

Cuccìa

Cuccìa
Prep Time
1 hour 45 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup wheat berries—traditionally, farro is used
  • 1 cup lentils or other legume, such as chickpeas or fava beans
  • Olive oil
  • 1 to 3 cloves of garlic, chopped
  • [q:1/2] to 1 tsp salt
  • [q:1/2] tsp pepper
  • Spices for seasoning:
    • fennel seed
    • rosemary
    • turmeric
    • cumin
    • nutmeg
    • cinnamon
  • 3 Tbsp tomato paste or [q:1/4] cup diced tomatoes
  • 1 Tbsp lemon juice
  • Splash of red wine
  • Parmesan cheese (optional)
Directions
  1. Cover wheat with about 1 inch of water.
  2. Bring to a boil, then turn down heat and simmer for about an hour or until the grain opens and is soft. The cooking time will depend on the variety of wheat you have and whether you soaked it overnight.
  3. Cook the lentils separately by putting [q:1/2] cup of lentils and about 1 cup of water or vegetable broth in a saucepan. (You may want to add a little more water or broth depending on the consistency you want.) Bring to a boil then turn down heat and simmer until soft.
  4. Meanwhile, heat olive oil in a separate medium pan, add chopped garlic, salt, pepper, and any other desired spices.
  5. Add in tomato paste or diced tomatoes, lemon juice, a splash of red wine, and the lentils and warm all together.
  6. Add lentil mixture to the wheat, stir together, sprinkle with Parmesan cheese, if using, and enjoy.
Nutrition Info
Made with farro, lentils, and tomato paste: 364 Calories, 3 g Protein, 13 g Carbohydrates, 19 g Protein, 0 mg Cholesterol, 65 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 5 g Total fat (1 g sat), 271 mg Sodium, [nut:5] Folate, [nut:4] Vitamin B1 (thiamine), Phosphorus, [nut:3] Vitamin B6, Iron, [nut:2] Vitamin B3 (niacin), Magnesium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Potassium

Herby Lentil Bowls with Feta & Pomegranate

Herby Lentil Bowls with Feta & Pomegranate
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients

Lentil Bowls

  • 1 lb, 2 oz cooked green or Puy lentils
  • 1 (14 oz) can chickpeas, drained and rinsed
  • 7 oz cherry tomatoes, quartered
  • 1 small red onion, peeled and finely diced
  • [q:3 1/2] oz fresh cilantro, chopped
  • [q:3 1/2] oz fresh flat-leaf parsley, chopped
  • [q:1 3/4] oz fresh mint, chopped
  • Seeds from 1 pomegranate or 9 oz ready-prepared seeds
  • 7 oz feta cheese, crumbled

Dressing

  • 2 Tbsp fresh lemon juice
  • 3 Tbsp olive oil
  • 1 Tbsp miso paste
  • 1 Tbsp honey
  • [q:1/4] tsp ground black pepper
Directions
  1. Put cooked lentils in a large serving bowl. Add chickpeas, tomatoes, onion, cilantro, parsley, mint, pomegranate, and feta. Toss together to combine.
  2. Mix together dressing ingredients in a small jug or bowl. Pour over lentil salad and toss together. Serve.
Nutrition Info
781 Calories, 42 g Protein, 29 mg Cholesterol, 115 g Carbohydrates, 20 g Total sugars (3 g Added sugars), 22 g Fiber, 20 g Total fat (6 g sat), 527 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin C, Vitamin K, Folate, Iron, Phosphorus, Zinc, [nut:3] Calcium, Magnesium, Potassium, [nut:2] Vitamin A, B3 (niacin), Vitamin B12, Vitamin E

Lentil and Zucchini Cakes with Yogurt Sauce

Lentil and Zucchini Cakes with Yogurt Sauce
Prep Time
1 hour, plus 1 hour soak time for lentils
Number of Servings
Makes 4 Cakes
Ingredients

Yogurt Sauce

  • 1 cup plain yogurt
  • 2 Tbsp lemon juice
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper

Lentil and Zucchini Cakes

  • 1 cup red lentils
  • 2 small or 1 medium zucchini
  • [q:1/2] yellow onion, minced
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • [q:1/4] tsp ground coriander
  • [q:1/4] tsp ground turmeric
  • Ghee (clarified butter)
Directions
  1. Make yogurt sauce by whisking together yogurt, lemon juice, and cilantro. Add salt and pepper to taste. Set aside in fridge.
  2. Rinse lentils and soak in 2 cups of filtered water for 1 hour.
  3. Slice zucchini(s) into [q:1/4] by [q:1 1/2]-inch size matchsticks. Place zucchini pieces in a colander set over a bowl. Add onion, garlic, and 1 teaspoon of salt. Toss to combine. Let vegetables sit for 30 minutes so liquid releases. Discard liquid. Pat vegetables dry with a clean towel to remove excess moisture.
  4. Drain lentils and transfer them to a food processor. Add coriander, turmeric, and salt and pepper to taste. Pulse until a purée forms. Transfer mixture to a medium bowl and add zucchini mixture.
  5. Heat a few tablespoons of ghee in a cast-iron skillet set over medium heat. Scoop out [q:1/4]-cup of lentil mixture and add to skillet, flattening to form a cake shape. Repeat 3 more times to make a total of 4 cakes. Cook until underside of each cake is golden brown, about 3 minutes. Flip each cake over and cook for an additional 3 minutes. Repeat to cook remaining cakes.
  6. Serve with yogurt dipping sauce.
Nutrition Info
4 cakes: 339 Calories, 15 g Protein, 38 g Carbohydrates, 6 g Fiber, 15 g Total fat (9 g sat), 327 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, Magnesium, Potassium

Middle Eastern Lentil Salad

Middle Eastern Lentil Salad
Prep Time
55 minutes, plus 12 hours soak time
Number of Servings
Serves 6
Ingredients
  • 1 cup dried green or brown lentils
  • 2 cup bone broth or water
  • 3 cloves garlic, divided
  • 1 bay leaf
  • [q:1/4] cup extra-virgin olive oil
  • Zest of 1 lemon
  • 2 Tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • [q:1/2] tsp sea salt
  • 2 medium-size cucumbers, diced
  • 2 tomatoes, diced
  • 1 small red onion, diced
  • 1 cup fresh parsley, chopped finely
  • [q:1/2] cup crumbled feta cheese
Directions
  1. Rinse lentils and pick through them to remove any stones or debris. Transfer lentils to a large bowl and cover with water. Let sit on counter to soak for 12 hours.
  2. Drain and rinse lentils. Transfer them to a medium-sized saucepan and cover with bone broth or water. Add two of the garlic cloves and the bay leaf to pot. Bring to a boil. Lower heat to a simmer, cover with a lid, and cook for 8 to 10 minutes, stirring occasionally. Lentils are done when they are just tender but not yet getting mushy. Remove from heat, discard bay leaf and garlic cloves, drain any remaining liquid, and transfer lentils to a large bowl to let cool for 10 to 15 minutes.
  3. While lentils cool, make dressing by combining oil, lemon zest and juice, mustard, and salt.
  4. Add cucumbers, tomatoes, red onion, parsley, feta, and remaining garlic clove, minced, to bowl of lentils. Pour dressing over and toss to combine.
  5. Store in an airtight container in fridge for up to 5 days.
Nutrition Info
264 Calories, 11 g Protein, 11 mg Cholesterol, 29 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 12 g Total fat (3 g sat), 359 mg Sodium, [nutrition:5] Vitamin K, [nutrition:4] Folate, [nutrition:3] Vitamin B1 (thiamine), Vitamin C, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Calcium, Iron, Magnesium, Potassium, Zinc

Dal Makhani

Dal Makhani
Buttery Black Dal
Prep Time
34 minutes warm-up time, 40 minutes cook time
Number of Servings
16 cups (serves 10)
Ingredients
  • 3 cups sabut urad (whole, dried black dal with skin), picked over and washed
  • 1 cup rajmah (dried red kidney beans), picked over and washed
  • 2 Tbsp ghee or vegetable oil
  • 2 pinches hing (asafoetida) (optional)
  • 1 Tbsp + 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 (2-inch) cinnamon stick
  • 1 cassia leaf (or 3 bay leaves)
  • 1 tsp fenugreek seeds
  • 1 medium yellow or red onion, puréed
  • 1 (2-inch) piece of ginger, puréed
  • 6 cloves of garlic, puréed
  • 2 to 8 fresh Thai or serrano chiles, stems removed and thinly sliced
  • [q:1/2] cup unsalted tomato paste
  • 1 Tbsp + 1 tsp garam masala
  • 1 Tbsp + 1 tsp ground cumin
  • 1 Tbsp + 1 tsp ground coriander
  • 1 Tbsp + 1 tsp red chile powder or cayenne pepper
  • 1 Tbsp + 1 tsp cardamom seeds, ground (optional)
  • [q:1/4] cup kasoori methi (dried fenugreek leaves), lightly hand crushed to release flavor
  • 2 Tbsp salt
  • 10 cups water, for cooking
  • [q:1/2] cup cream (dairy, or alternative, like cashew)
Directions
  1. Soak the urad dal and rajmah together in ample boiled, hot water for at least 1 hour or in room temperature water for 6 hours to overnight. Drain and discard the water.
  2. Place the inner pot in your Instant Pot. Select the SAUTE setting and adjust to MORE. When the indicator flashes HOT, add the ghee. Once the ghee is hot, add the hing, cumin seeds, turmeric, cinnamon, and cassia or bay leaves. Stir and cook for 1 minute until the seeds turn reddish brown. Because the oil pools to the sides, push the spices into the oil along the border of the inner pot so they can cook fully.
  3. Add the fenugreek seeds. Stir and cook for 30 seconds. Be careful not to overcook, as these seeds get bitter quickly.
  4. Add the onions. Stir and cook for 3 minutes.
  5. Add the ginger, garlic, and fresh chiles. Stir and cook for 1 minute.
  6. Press CANCEL. Add the tomato paste, garam masala, ground cumin, coriander, red chile powder, cardamom, kasoori methi, salt, urad dal/rajmah, and cooking water. Stir.
  7. Lock the lid into place and make sure the pressure release valve is set to the sealing position (upwards). Press the PRESSURE COOK button and then press the PRESSURE LEVEL button until the panel reads HIGH. Adjust the cook time to 40 minutes.
  8. Once the cooking is complete, release the pressure naturally for 10 minutes. Then manually release the remaining pressure, press CANCEL, and remove the lid. Remove and discard the cinnamon stick and cassia or bay leaves or leave them in for flavor and eat around them. All the other spices are edible. Gently fold in the cream and stir. Serve with basmati rice or Indian bread like roti or naan.
Nutrition Info
Made with ghee, yellow onion, serrano chiles, cashew milk: 427 Calories, 25 g Protein, 8 mg Cholesterol, 72 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 6 g Total fat (2 g sat), 359 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:4] Vitamin B6, Iron, Phosphorus, [nut:3] Zinc, [nut:2] Magnesium, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E

Sweet Potato Lentil Patty Sandwiches

Sweet Potato Lentil Patty Sandwiches
Number of Servings
8 sandwiches
Ingredients

Sandwiches

  • 8 Ezekiel 4:9 Sprouted Grain Low Sodium English Muffins
  • [q:1 1/2] cups cooked lentils
  • [q:1 1/2] cups cooked sweet potatoes, peeled and mashed
  • [q:1 1/2] tsp smoked paprika
  • 1 Tbsp ground flax seed + 2 tbs water
  • [q:3/4] cup panko breadcrumbs
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • [q:1/2] tsp sea salt
  • [q:1/2] tsp black pepper
  • 2 tbs olive oil
  • 2 avocados, sliced
  • Micro greens
  • 8 vegan cheese slices of choice

Creamy Maple Mustard

  • [q:1/4] cup maple syrup
  • [q:1/2] cup Dijon mustard
  • [q:1/2] cup vegan Mayo
Nutrition Info
1 sandwich: 503 Calories, 15 g Protein, 61 g Carbohydrates, 11 g Total sugars (6 g Added sugars), 13 g Fiber, 24 g Total fat (2 g sat), 551 mg Sodium, [nutrition:5] Vitamin A, Folate, [nutrition:4] Vitamin B1 (thiamine), B6, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), K, Iron, Zinc, [nutrition:1] Vitamin B3 (niacin), C, E, Magnesium, Potassium

Sweet Potato Stew with Lentils and Spinach

Sweet Potato Stew with Lentils and Spinach
Prep Time
45 minutes
Number of Servings
4 servings
Ingredients
  • 2 Tbsp oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 Tbsp fresh minced ginger
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 2 sweet potatoes(unpeeled), chopped into bite-size chunks
  • [q:1 1/2] cups red or yellow lentils, rinsed
  • 6 cups baby spinach
  • Salt and freshly ground black pepper
Directions
  1. Heat oil in a medium pot set over medium heat. Add onion and sauté for 5 minutes. Add garlic and ginger and sauté for 2 minutes. Add cumin and turmeric and sauté for 1 minute, stirring constantly.
  2. Add sweet potatoes, lentils, and enough water to just cover ingredients in pot.
  3. Simmer until lentils and sweet potato are tender, approximately 20 to 25 minutes.
  4. Add spinach and simmer for a few minutes, or until spinach is soft and wilted. Season with salt and pepper and serve.
Nutrition Info
395 Calories, 20 g Protein, 64 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 8 g Total fat (1 g sat), 346 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Folate, [nutrition:4] Vitamin B6, [nutrition:3] Iron, Phosphorus, [nutrition:2] Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium

Very Easy Samosa

Very Easy Samosa
(Indian stuffed fried pastry)
Prep Time
30 minutes, plus 15 minutes cook time
Number of Servings
32 samosa
Ingredients
Directions
  1. Place the rice and lentils in a bowl with the raisins and mix.
  2. Take a won-ton wrapper and place 1 heaping teaspoon of the rice filling in the center of the wrapper.
  3. With cold water, moisten the edges of the wrapper. Take one corner of the wrapper and fold it over the filling to the opposite corner and press firmly to seal the filling inside the wrapper forming a pyramid-shaped pastry. Repeat until all wrappers are filled.
  4. Heat oil in a deep fryer or heavy pot. When hot deep fry several samosa at a time until crisp and golden brown. Remove and drain on paper towels.
  5. Serve with chutney, sweet and sour, spicy mustard, curry, plum or raisin sauce.
Nutrition Info
4 samosa: 444 calories, 2 g fat (5% calories from fat), 15 g protein, 90 g carbohydrate, 1 g fiber, 0 mg cholesterol, 820 mg sodium

Butternut Squash & Red Lentil Soup

Butternut Squash & Red Lentil Soup
Hearty and Seasonal
Prep Time
10 minutes, plus 35 minutes cook time
Number of Servings
4 to 6
Ingredients
  • 2 Tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 Tbsp minced garlic
  • 2 lb. butternut squash, peeled, seeded, and diced into 1-inch cubes (about 5 to 6 cups)
  • 1 cup red lentils
  • 6 cups vegetable broth
  • 2 tsp ground cumin
  • 2 to 4 servings ChildLife Essentials Echinacea
  • Salt and pepper, to taste
  • 1 cup light or full-fat coconut milk
Directions
  1. In a large pot, heat oil over medium heat, add onion and saute until soft. Add the minced garlic and cubed squash and cook for 5 to 6 minutes.
  2. Add the red lentils, vegetable broth, cumin, ChildLife Essentials Echinacea, salt and pepper. Bring to a boil, cover, reduce heat to low and simmer for 30 minutes, until squash is fork tender.
  3. Add in coconut milk. Puree soup using an immersion blender or puree in batches in a food processor. Add any extra liquids to reach desired consistency. Leftovers can be stored in the refrigerator for up to 5-6 days. To keep longer store in the freezer for up to 3 months.
Nutrition Info
208 calories, 41g carbohydrates, 10g protein, 3g fat (1.4g saturated fat), 0mg cholesterol, 288mg sodium, 5.6g fiber, 7g sugar
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