Red Lentil Dal with Charred Onions
Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal. (We served with Naan and mini whole wheat pitas from Trader Joe's) Yield: 7 servings (serving size: 1 cup) (We got 9-10 bowls (though we had two soups)) Cooking Light, OCTOBER 2007 (That's their picture)
1 tablespoon olive oil, divided
1 medium onion, cut into 1/4-inch-thick slices
1 teaspoon mustard seeds
1/2 teaspoon coriander seeds
1/2 teaspoon cumin seeds
1 whole clove
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1 dried hot red chile
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 cup dried small red lentils (Couldn't find red lentils so used brown)
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. (I am not really sure what the difference between "charred" and "burnt" is) Remove from heat. Coarsely chop; set aside.Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.
Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.
CALORIES 149 (17% from fat); FAT 2.8g (sat 0.3g,mono 1.6g,poly 0.3g); IRON 2.1mg; CHOLESTEROL 0.0mg; CALCIUM 33mg; CARBOHYDRATE 23.6g; SODIUM 354mg; PROTEIN 8.4g; FIBER 5.5g
Italian White Bean and Spinach Soup
Dried shiitake mushrooms lend this appetizer soup rich intensity. It's delightful with a grilled cheese sandwich for a light supper. (We served with a loaf of Italian Bread) Yield: 6 servings (serving size: 1 cup) (We got 7 bowls from it) Cooking Light, NOVEMBER 2007 (That's their picture)
1 (1-ounce) package dried shiitake mushrooms
2 cups boiling water
2 teaspoons olive oil
1 cup chopped yellow onion
2 garlic cloves, minced
4 cups chopped fresh spinach
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh thyme (used 1/2 tsp dried)
1/4 teaspoon freshly ground black pepper
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)
Fresh thyme (optional) (Didn't use)
Crushed red pepper (optional) (Didn't use but maybe should have)
(We served with grated parmesan to top)
Combine mushrooms and 2 cups boiling water in a bowl; cover and let stand 15 minutes. Drain mushrooms in a colander over a bowl, reserving liquid. Chop mushrooms; set aside.Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and mushrooms to pan; sauté 5 minutes or until tender. (Make sure the mushrooms are tender! Ours were a bit chewy and not very good) Add the reserved mushroom liquid, spinach, and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Garnish with thyme and red pepper, if desired. (I thought it was good with the grated parmesan)
CALORIES 78 (22% from fat); FAT 1.9g (sat 0.3g,mono 1.1g,poly 0.4g); IRON 1.3mg; CHOLESTEROL 0.0mg; CALCIUM 42mg; CARBOHYDRATE 13.5g; SODIUM 261mg; PROTEIN 2.8g; FIBER 2.9g
No comments:
Post a Comment