Tag: Vegetarian
Spiced Red Lentils
In my last post, I shared about what I had learned from writing a research paper on the multifunctional spice turmeric and its many potential medicinal uses. Today I thought I’d share a real-life example of how to incorporate turmeric into your diet. (Because turning research into dinner always sounds like a good idea.) This red lentil side dish was a real sleeper hit at our house. It’s a classic example of don’t-judge-a-book-by-its-cover–I mean, how often do we expect something that looks like a pot of rust-colored mush to turn out to be full of restaurant-quality deliciousness? Not often, yes? But that’s just what happened the night we gave this recipe a try.
As for myself, I would never have started cooking with lentils if it hadn’t been for a half-finished bag my vegetarian brother left at our house after one of his visits. Being a neurotic food-user-upper, I knew I had to find a purpose for the remaining legumes in the bag. But how to do so was kind of a mystery to me, because prior to that, my only mental associations with lentils had been the following:
1.) Thinking of them as “those tiny beans that people from other countries eat” (my inner ‘Murica coming out)
and
2.) The line in the musical Funny Girl: “When a girl’s incidentals are no bigger than two lentils, well, to me that doesn’t spell success.” (Don’t tell my husband that quote or he’s gonna start using it about me).
So figuring out how to cook and serve lentils was a real education. And as it turns out, a useful education, since turmeric is such a health-beneficial spice. (Again, see that last post.) As discussed in that post, turmeric is best absorbed by the body when paired with black pepper. This red lentil dish does so with a 2:1 ratio of turmeric to pepper.
In my research, I found out that a typical amount of turmeric in the dietary supplements people take to experience its health benefits is between 400 and 600 milligrams. With this in mind, I was curious–how much benefit would be gained from eating this red lentil dish with only a 1/2 teaspoon of turmeric in it? A half teaspoon doesn’t sound like a lot. Would it be at least the same as one dose of turmeric in supplement form? To find out, I had to do a little finagling involving my food scale. Since a teaspoon is a measurement of volume and milligrams are a measurement of weight, they don’t convert. The half teaspoon had to be weighed to determine how its content might compare to a supplement.
The verdict? One half teaspoon of turmeric is equivalent to 2 grams (my spoon weighs 18g–don’t get too excited), or 2,000 milligrams. So if you ate the entire batch of spiced red lentils (good for you in the turmeric department, bad for you in the bathroom department) you would get a whopping five times the capsule amount. But if you, like a normal person, eat a regular serving–say, 1/5th of the recipe–you’ll get about as much as if you took one turmeric supplement. As someone who would rather eat than take a pill, I call that good news. While I don’t expect it to keep me from getting cancer, it’s a nice way to incorporate a health-beneficial spice into my diet from time to time. Maybe over the long term, it will work some magic.
But I digress. The important thing is mainly that these lentils are incredibly, aromatically delicious. Served with a tortilla-crusted tilapia and a drizzle of red pepper-shallot aioli, they were HEAVEN. My husband talked about this dinner for days afterward. I could also see them pairing well with grilled chicken or pretty much any Indian dish. Give them a try even if you think you don’t like turmeric–your taste buds and your health will thank you.
Spiced Red Lentils
(Adapted from Myrecipes.com)
Ingredients:
2 Tbsp. butter (or olive oil, to make vegan)
1/2 onion, diced
4 garlic cloves, minced
28 oz. chicken or vegetable broth
1 1/4 cups red lentils, thoroughly rinsed
1/2 tsp. turmeric
1/2 tsp. cumin
1/4 tsp. black pepper
salt to taste
Chopped basil for garnish, if desired
Directions:
1. Melt butter in a large saucepan over medium heat. Add onion and garlic and sauté about 6 minutes or until onion is tender. Add broth, lentils, turmeric, cumin, and pepper.
2. Bring to a boil, then reduce heat and simmer uncovered 20-30 minutes, stirring occasionally, until lentils are tender and have absorbed the broth. Season with salt to taste and garnish with basil, if desired.
Makes 5 cups.
Creamy Margherita Quinoa Bake
The first time I ever made this for dinner, my husband said, “This is probably one of the best things you’ve ever made.” I was stunned. (And possibly a little insulted–a quinoa bake? What about all those fancy cakes I’ve made, or herb-marinated tilapia with mango salsa? Or my chicken pot pie?) But as I kept eating, I had to agree. This initially unassuming quinoa bake is in fact a consummately delicious comfort food. With stretchy mozzarella, fresh tomatoes bursting with flavor, and strips of basil, it’s pretty much all the things you love about a margherita pizza in creamy casserole form. As if margherita pizza could be improved upon! But for a little something different, I think I actually prefer this dish to the pizza of the same name. (Pause here for horrified gasp.)
Speaking of margherita pizza, have you ever wondered who Margherita was? I have, but maybe that’s because I spend approximately 90% of my mental energy thinking about food. Supposedly, back in 1889, a Neapolitan pizza maker was commissioned to make a pizza in honor of Queen Margherita, who was visiting Naples. (Um…I want to live in a country where people get commissioned to make pizzas.) He created three different pizzas–two of which have apparently been lost to history–and the queen was thrilled with the one that represented the colors of the Italian flag: red, green, and white. Thus was the pizza named Margherita, and thus did Margherita go down in history as Queen of Pizza, which is probably the greatest honorary title ever bestowed on a human being.
So for a little twist on an Italian classic (that happens to be gluten-free, if you’re into that sort of thing), give this one a whirl. With a green salad, it’s a tasty dinner that has won my heart, and my husband’s–and probably would win the Queen of Italy’s, too.
Creamy Caprese Quinoa Bake
(Adapted from Half Baked Harvest)
Ingredients:
1 c. uncooked quinoa
3 Tbsp. tomato paste
1 1/2 c. tomato-basil pasta sauce
1/2 c. grated Parmesan cheese
1/2 c. heavy cream
1/2 tsp. red pepper flakes
scant 1/2 tsp. salt
scant 1/2 tsp. black pepper
1 1/2 c. shredded mozzarella, divided
1 1/2 c. grape tomatoes, sliced lengthwise, divided
12 large basil leaves, chiffonaded, divided
Directions:
1. Thoroughly rinse quinoa in a fine-mesh sieve. Drain. Place quinoa in a large saucepan and cover with 2 cups water. Heat to boiling, then reduce heat to low, cover, and simmer 15 minutes. Fluff with a fork and set aside in a separate container. Wipe the pot clean to be used later in the recipe.
2. Preheat oven to 350 degrees.
3. In the same large saucepan, heat tomato paste and pasta sauce until warm. Stir in Parmesan, heavy cream, red pepper flakes, salt, and pepper. Remove from heat and mix in cooked quinoa until well combined. Add half the mozzarella, half the sliced tomatoes, and half the basil leaves, stirring to combine.
4. Spray an 11 x 7 inch baking dish with cooking spray and pour quinoa mixture into the dish, smoothing the top with a spoon. Sprinkle the top with the remaining mozzarella and sliced tomatoes, pressing the tomatoes down slightly into the mixture.
5. Bake in the preheated oven 15-17 minutes, then turn broiler onto high. Broil 1-2 minutes (75 seconds is the sweet spot in my oven). Top with remaining basil strips and let stand 5 minutes before serving.
Serves 5-6.
Simple Broccoli Quiche
It’s been a little while since I last posted, and I’ll tell you why. Of course, there’s the usual busyness of life with family, school, church, and housework (not to mention keeping up with new Mad Men episodes!), which is enough to keep me from blogging, but last week there was something else that needed my attention:
My sanity.
See, the week before last, all three of my kids had gotten sick–in the space of 24 hours, every single one of them was called home by the school nurse–and then of course I got it, too. Your basic someone-please-put-me-out-of-my-misery stomach flu. I got into bed at 7 PM that night and lay there for two or three hours just trying to pray myself out of it before I eventually fell asleep. Then, even once we all recovered, everybody was still in a funk. I’m fine overlooking cranky behavior when my kids are ill. I get it. It comes with the kid-sickness territory. But when the crankiness goes on for interminable days after the illness has dissipated, it’s hard to take. I vented my frustration to my husband one morning after dealing with some pretty extreme attitude problems, and he reminded me that it had been quite awhile since I had taken a personal retreat…or, as he likes to call it, an Emergency Vacation.
Ever since my firstborn was a toddler, I’ve tried to get away about once a year for a couple of days of quiet, prayer, and generally doing what I want, not what I have to. It’s wonderful tradition that always leaves me feeling refreshed and ready to get back to my real life. So when my husband brought it up, I didn’t need much encouragement before I jumped up, grabbed my laptop, and started making plans. Within a couple of hours, I had booked two nights doing something I’ve always wanted to try: a farm stay. If you haven’t heard of farm stays, they’re pretty much exactly what they sound like: (drum roll please…..) staying on a farm. In this case, I checked out farmstayus.com and located a small family farm outside Prescott, AZ, two hours from my home, that has a condo-sized cabin available for rent. A few days later I found myself sipping my morning coffee on a porch overlooking a beautiful valley with the sounds of chickens clucking in the background. Three Sparrows Farm was absolute bliss.
If you’ve ever had a hankering to get away from it all (but still be within driving distance of civilization), you couldn’t do much better than this place. A 2-acre property set on a hillside, 3 Sparrows has chickens, goats, and a donkey, all of which you are welcomed to feed, pet, and/or hold. (Except the donkey. Feeding and petting, yes. Holding, good luck.)
After two days of peace and quiet, including a hike up Thumb Butte and walking around downtown Prescott, I was totally pleased with my experience and definitely came home better equipped to deal with whatever life might throw at me. (Check out the farm and info about the farm stay at 3sparrowsfarm.com)
So, speaking of real life, let’s get to the other reason for this post: Broccoli Quiche. Because what’s the first things a mom has to do when she gets back from a trip? (I mean, after laundry?) Make dinner, of course! Quiche is one of my favorite go-to easy dinners, as I’ve mentioned here and here. Coming home from my getaway, broccoli quiche was a simple way to get dinner on the table without a lot of fuss. Served with roasted potatoes, it’s a satisfying but not overpowering brunch for dinner. Or just brunch for brunch. In any case, tasty, packed with veggies, and great for take-to-work leftovers.
Now that my 2015 Emergency Vacation is done, any recommendations for next year?
Broccoli Quiche
(Adapted from Allrecipes.com)
Ingredients:
1 unbaked pie crust
2 Tbsp. butter
3 c. broccoli, chopped into florets
1/2 medium-large onion, chopped
1 tsp. minced garlic
1 c. shredded mozzarella cheese
1/3 c. shredded cheddar cheese
4 eggs
3/4 c. milk
1 tsp. salt
1/2 tsp. pepper
Directions:
1. Preheat oven to 375 degrees. Spread pie crust in a 9-inch pie dish.
2. In a large saucepan, melt butter over medium-low heat. Add onions, garlic, and broccoli and cook, stirring occasionally, until vegetables are soft and broccoli is bright green. Spoon vegetables into prepared pie crust and sprinkle with mozzarella and cheddar.
3. In a medium bowl, beat eggs, then mix in milk, salt, and pepper. Pour egg mixture over vegetables and cheese.
4. Bake 40-45 minutes or until eggs are set in the center. (Check quiche frequently throughout baking time, as it is notoriously finicky about how long it takes to set.) Cool at least 5 minutes before slicing and serving.
Serves 4-5 as a main dish.
Fig, Pear, and Goat Cheese Salad with Toasted Cinnamon-Pecan Vinaigrette
Have you ever had a really unforgettable meal at a restaurant, then gone back anticipating having it again, only to find it’s been taken off the menu? Or worse yet, that the recipe’s been changed and what you order is not nearly as delicious as what you remember? There’s a popular restaurant in Phoenix called La Grande Orange I’ve been to only a couple of times and enjoyed. Once I got a salad there with a truly spectacular pecan vinaigrette. While nuts have been growing on me for the last few years (you know, figuratively, not literally), I have historically not been their biggest fan. This dressing, though, was a revelation. Sweet, rich, and complex–this dressing probably gets alllll the ladies. I’ve thought about it frequently since our last visit to La Grande Orange. Imagine my disappointment, then, looking up the LGO menu recently and not seeing it listed!
Well, I couldn’t let it go at that. I had to at least Google and tinker around to try to recreate a version of it (if not call LGO’s chef and tearfully beg for the recipe). The dressing on this salad is the result. Since I don’t actually remember LGO’s salad itself, just the vinaigrette, I chose ingredients I tend to like with sweet dressings: dried figs, pear slices, goat cheese, and arugula for a little spicy kick. I must say the whole picture of flavors came together dee-liciously. I might have even liked my homemade pecan vinaigrette with its touch of cinnamon even better than the restaurant version, if you can believe it. So here it is, the salad with the most delicious vinaigrette ever–and possibly the longest name ever. If this were in a cookbook, I’m pretty sure my editor would make me cut some words out of its 11-word title.
Fig, Pear, and Goat Cheese Salad with Toasted Cinnamon-Pecan Vinaigrette
(Dressing adapted from Food.com)
Ingredients:
Salad:
8 c. arugula
4 oz. crumbled goat cheese
1 ripe pear, thinly sliced
4 oz. dried figs, sliced in half
Dressing:
1 c. chopped pecans
1 Tbsp. olive oil
Cinnamon, to taste
2 Tbsp. Dijon mustard
1 Tbsp. honey
1/4 c. extra virgin olive oil
1/4 c. balsamic vinegar
Directions:
1. Assemble salad ingredients on a platter or in a large bowl.
2. Toast the pecans. Preheat oven to 350 degrees. Spread chopped pecans on a baking sheet. Drizzle with the 1 Tbsp. olive oil and sprinkle cinnamon over top. Bake 3-5 minutes, checking at 3 minutes for doneness. The nuts should look dark brown but not burnt.
3. To make vinaigrette, whisk together Dijon and honey. Slowly whisk in olive oil, then balsamic vinegar. Stir in cooled toasted pecans. If you like a more emulsified texture, give the whole thing a few pulses with an immersion blender.
4. Toss salad with pecan vinaigrette, or serve on the side.
Serves 4.
Chickpea Salad Wraps
Ah, the humble chickpea! The little legume that could. If you’re not familiar with chickpeas, you may have heard them called by their alternate name, garbanzo beans. You know, like Ronald Reagan’s lesser-known cinematic hit:
Or if that doesn’t ring a bell, they’re also called Bengal grams, Egyptian peas, cecis, ceces, or chanas. Having so many different names could have to do with the fact that they’ve been around for over 7,500 hundred years, making them one of the oldest cultivated legumes on earth. Take that, Ancient Grains Cheerios!
Fortunately for all of us, chickpeas were not lost to antiquity and have continued to be cultivated to this day. Now you can find them in the grocery store in cans and dried in bags, or in this delicious lunch entree. (Or quick dinner entree, depending on your day.) On my perpetual quest to find more hearty vegetarian meals, I count these chickpea salad wraps as a watershed discovery. They’re filling, flavorful, and pack a nutritional punch that is not to be trifled with. A half cup of chickpeas alone contains over 20% of your daily value of protein and an impressive 8 grams of fiber.
In this recipe, you can pretty much mess around with the ingredients in any amount you like. I am infamously gluttonous in my fondness for mayo, so I prefer to add that with a bit of a heavy hand, but you could always cut back. Same goes for any of the other ingredients–except the chickpeas themselves, and the lavash, assuming you intend to eat it as a wrap and not straight out of the bowl. Though I won’t say you won’t be tempted…
Chickpea Salad Wraps
(Inspired by Allrecipes.com)
Ingredients:
2 15-oz. cans chickpeas/garbanzo beans, drained and rinsed
1/4 c. onion, diced fine
1/3 c. celery, diced fine
1/2 c. mayonnaise
2 Tbsp. lemon juice
1 1/2 tsp. dried dill weed
salt and pepper, to taste
4 whole wheat pitas or lavash bread
Directions:
1. In a large bowl, mash chickpeas until they reach a consistency you like. (I prefer them to still be a bit chunky, not too smooth.)
2. Add all remaining ingredients except pitas and mix, seasoning with salt and pepper to taste.
3. Serve in pitas or lavash wraps.
Serves 4.