Hearty Dal Soup

Serves 4

Ingredients:

3 1/4 cups water

1 onion, chopped

2 garlic cloves, crushed

1 1/2 tsp grated fresh ginger

1 tsp paprika

freshly ground black pepper

1 cup dried red lentils

one 15-ounce can chikpeas, drained and rinsed

one 14 1/2 ounce can diced tomatoes

2 cups chunked yukon gold potatoes

1 T lemon juice

1 to 2 tsp chile paste

2 cups chopped chard

sea salt, optional

Directions:

1.  Heat 1/4 cup of the water in a large soup pot over medium-high heat.  Add the onion and garlic and cook, stirring occasionally, for 3 to 4 minutes until softened. 

2.  Add the ginger, paprika, cumin, and black pepper to the pot and stir well.  Add the remaining 3 cups water and the lentils, chickpeas, tomatoes, and potatoes.  Bring to a boil, reduce heat, cover, and simmer for 50 minutes, or until lentils are tender.  Add lemon juice, chile paste (start with 1 tsp and add more to taste), and chard.  Cook for 5 to 7 minutes until chard is tender.  Season with a bit of sea salt, if desired.  Serve hot.

From the book Forks over Knives

Baked Lentils and Rice Casserole

Ingredients:

1 medium yellow onion, chopped

1 cup uncooked wild and/or brown rice

1 cup dried lentils (red or green)

1 can crushed tomatoes, with juice

1 T. chopped fresh or 1 tsp dried rosemary

1 T chopped fresh or 1 tsp dried basil

1 tsp chopped fresh or 1 tsp dried oregano

4 cups vegetable broth

Directions:

Preheat the oven to 350 degrees.

In a large, deep baking dish, combine onion, rice, lentils, tomatoes, rosemary, basil, oregano, and vegetable broth, and stir gently.

Bake, covered, for 90 minutes, stirring every 30 minutes to prevent sticking, until bubbly and browned.  Serve warm.

Add a side salad of mixed greens!  Lentils are one of the most nutrient dense foods around.  Loads of fiber, protein, iron, and folate!  

Roasted Squash & Red Lentil Spread

Roasted Squash & Red Lentil Spread

2 3/4 cups roasted butternut squash cubes, about 1 inch, lightly packed
1 cup dry red lentils cooked in 4 cups water for 20 minutes or until mushy, well drained)
1 tablespoon garam masala
1/4 cup  tahini
1 clove garlic, grated
1 tablespoon  granulated onion
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper, to taste
1 teaspoon paprika
1 teaspoon fine sea salt
3/4 cup  unsweetened nondairy milk, or suppress/reduce amount of salt and use vegetable broth instead

Combine all ingredients (but for the milk or broth) in a food processor or blender. Process or blend until smooth.

Add milk or broth as needed, depending on the thinness/thickness you’re looking for. Enjoy warm, at room temperature, or cold, depending on use.  Great dip for raw vegetables!

Yield: About 4 cups  

From Fat Free Vegan

Quinoa, Carrot and Lentil Stew

From the Quinoa The Everyday Superfood 365

To make this recipe a soup rather than a stew, reduce the thickness by precooking the quinoa according to the directions and then adding it to the soup.

1/2 cup quinoa

1/2 cup red lentils

4 cups vegetable stock

1 cup water

1 1/2 cups sliced carrots

1 cup diced red onion

2 tsp minced fresh garlic

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp salt

1 cup diced red bell pepper

2 Tbsp finely chopped fresh cilantro

Combine the quinoa, lentils, stock and water in a large saucepan and bring to a boil.  Reduce to a simmer, cover and cook for 10 minutes.  Add the carrots, onion, garlic, cumin, coriander and salt and cook for 5 minutes.  Add the red pepper and cook for 5 more minutes.  Add the cilantro and adjust the seasoning if necessary.  Serve immediately.

A very quick meal that serves 4-6 people.