I can't believe it is already October! I thought I would start off the month with a hearty soup. This one is for my vegetarian friends. However my boys say it is their favourite.
INGREDIENTS:
1 1/2 cups dried french lentils ( lentilles du-Puy), rinsed
1 1/2 cups pearl barley, rinsed
1 onion diced
3 carrots diced
3 celery stalks diced
3 garlic cloves minced
1 tablespoon of minced fresh ginger
1 bay leaf
2 tablespoons of extra virgin olive oil
1 1/2 cups of canned San Marzano peeled Roma tomatoes, diced very finely
1 large bay leaf
salt
freshly ground black pepper
METHOD:
Heat olive oil over medium heat in a large pot. Saute onions, carrots, and celery for 10 minutes. Stirring frequently. Salt the vegetables to taste. Stir in the garlic and ginger and cook briefly until fragrant, about 1 minute. Add the diced Roma tomatoes, lentils, barley, bay leaf, more salt, and black pepper. Fill the pot with approximately 1 litre of water just so that the water line is 2 inches above the ingredients in the pot.
Bring to a boil, cover and lower heat to a simmer for 35 minutes.
Adjust seasoning if necessary and remove bay leaf. Serve with additional freshly ground pepper (optional).
TIPS:
1. When cooking any legume, the rule of thumb is to add water/any liquid/stock to two inches above the amount in a pot.
2. When sauteeing onions (carrots and celery) longer than 5 minutes, always season with salt after adding them to the oil in the pan. The salt releases the liquid in the onions etc, to prevent the mixture from burning.
3. Pearl barley cooks much quicker than regular pot barley.
4. French lentils also known as Lentilles du Puy, and Umbrian lentils (from Italy) are my favourite in soups.
5. This soup freezes well. Cook a double batch and freeze in individual portions for a quick meal.
It's zucchini time. Try tossing it in with chickpea curry! This is an easy tasty vegetarian dish served with Basmati rice, or your favourite grain. I love it with farro.
INGREDIENTS:
1 head of cauliflower, separated into florets
2 medium zucchini, diced into large 1 inch pieces.
3 tablespoons of tomato paste
2 tablespoons of minced ginger
2 tablespoons of minced garlic
3 tablespoons of curry powder
1/4 cup of butter and 2 tablespoons of extra virgin olive oil
3 cups of cooked chickpeas
2 onions diced
1/4 cup of chopped cilantro
1 cup of water or vegetable broth
salt and freshly ground black pepper to taste
METHOD:
In a large deep frying pan, over medium high heat, warm up the butter and oil. Add chopped onions and saute until they are soft and translucent. Stir in ginger, garlic, tomato paste and curry powder. Heat until fragrant, about 1 minute. Add vegetable broth to deglaze pan. Toss in cauliflower, cook for 3 minutes and then add in zucchini. Cook both until fork tender, approximately an additional 5 to 7 minutes. Lastly add in the chickpeas, cook until they are heated through. Season to taste. Sprinkle with freshly chopped cilantro and serve.
TIPS:
To ensure even cooking, equally cut cauliflower florets.
This bean spread is so delicious and incredibly easy to prepare. It is great served on warm or cold crostini, as a sandwich spread, or as part of a salad. You don't even need a large food processor to make this. The listed quantity of ingredients fits perfectly in a handy mini food processor. How easy is that?
INGREDIENTS:
1 can drained and rinsed white kidney beans (540ml)
1 garlic clove (size depends on your own preference)
3 tablespoons of freshly squeezed lemon juice
a handful of fresh basil
4 teaspoons of extra virgin olive oil
salt (optional)
a pinch of cayenne (optional)
extra virgin olive oil to drizzle over the prepared spread
minced or chopped basil for garnish
METHOD:
Put all ingredients into a mini food processor. Pulse until your desired consistency. Spoon onto your serving plate, or bowl and drizzle with a little extra virgin olive oil and minced basil for garnish.
This is a delicious appetizer served with warmed naan or as a meatless main dish served over Basmati rice.
INGREDIENTS:
1 cup dried red lentils, rinsed and drained
1 1/2 cup vegetable broth or water
2 tablespoons of butter
1 tablespoon of extra virgin olive oil
1 medium sized onion, chopped finely
2 garlic cloves, minced
2 tablespoons of grated fresh ginger root
2 tablespoons of your favourite curry powder
salt to taste
freshly ground black pepper to taste
1/2 teaspoon of Garam masala
3 cups of diced butternut squash
1/2 to 1 cup of green peas
1 1/2 cups of coconut milk
1/4 cup chopped fresh cilantro
Serve with Naan or Roti or Basmati rice
Makes approximately 4 servings as a main meal.
METHOD:
In a large deep frying pan (with a lid), melt butter and oil over medium heat. Saute onion until it is soft. Add garlic, ginger, curry, Garam masala, salt and pepper. Saute until fragrant, about 1 minute.
Add drained and rinsed lentils, squash, peas, water or broth and coconut milk.
Bring to a simmer and stir often to prevent the lentils from sticking to the bottom of the pan. Cover with a lid and simmer for 25 to 30 minutes, stirring often. If you prefer the dahl to be thick, leave the lid slightly ajar, do not completely seal.
Once it is ready, sprinkle with chopped fresh cilantro and serve.
TIPS:
I like serving this family style, right from the pan!
This chickpea salad can be served 3 different ways. Serve it on crostini as an appetizer, on a slice of toast for lunch or as a tasty side dish at a picnic or barbeque. You won't miss the mayo in this recipe!
INGREDIENTS:
1 bunch of asparagus
1 celery stalk diced, 1/4 cup
1/4 red pepper, 1/4 cup
1 jalapeno, seeded and minced
2 green onions, white and green parts, thinly sliced
1 can drained rinsed chickpeas (540 ml)
1/4 cup chopped fresh cilantro
FOR THE DRESSING:
1 large ripe avocado
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice
1 tablespoon cider vinegar
2 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1 tablespoon honey
salt and pepper to taste
smoked paprika for finishing (optional)
METHOD:
1. GRILL ASPARAGUS
Preheat oven to 400F.
On a cooking sheet, spread out asparagus, drizzle with grapeseed oil (a couple of tablespoons), salt and pepper. Roast for 5 minutes. Cool and chop into 2 inch pieces.
2. PREPARE DRESSING
In a medium size bowl, add peeled pitted avocado, lemon juice, lime juice, vinegar, extra virgin olive oil, Dijon mustard, honey, salt and pepper. Mash with a potato masher and then whisk until creamy and smooth.
3. ASSEMBLING the SALAD
In a large bowl, combine the chickpeas, asparagus, green onion, jalapeno, red pepper, celery, cilantro and dressing. Toss gently and serve sprinkled with smoked paprika.
TIPS:
1. Do not overcook the asparagus.
2. Let asparagus cool/come to room temperature before adding to the other ingredients.
3. You can also grill the asparagus instead of roasting in the oven.
4. I only use grapeseed oil whenever I am grilling or roasting at a high heat. Olive oil will smoke if used above 350F.
5. The heat in a jalapeno is in the ribs and seeds. If you like it spicy do not seed.
6. Cilantro is a delicate herb and can only be sliced or chopped once, do not mince or it will blacken.
7. You can substitute the chickpeas with cooked cubed potatoes and make a mayo free/low fat potato salad.
The following recipe makes a huge pot of soup. If you want to make less, divide the recipe in half. However the soup does freeze well. It tastes even better the day after it is made. The perfect soup to enjoy on a chilly day!
INGREDIENTS:
2 boxes (total 800 grams) of peeled cut-up squash, diced bite size
1 large onion, small diced
2 celery stalks, small diced
2 carrots, small diced
5 garlic cloves, minced
2 large zucchini, medium diced
4 Yukon Gold potatoes, medium diced
1 small can of tomato paste (156 ml)
1 teaspoon of freshly grated ginger root
2 cans of chickpeas (each is 540 ml), drained and rinsed
2 tablespoons of extra virgin olive oil
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper or more to taste
vegetable stock or water, just enough to cover all of the vegetables
salt to taste
freshly ground black pepper to taste
1/2 cup chopped fresh cilantro (optional)
METHOD:
In a large stock pot, over medium heat, warm up the olive oil. Add the onions, celery, and carrot and saute for 8 minutes. Stir regularly and add a bit of salt so that the vegetables release some of their liquid.
Add garlic and ginger and saute until fragrant. Be careful to not burn. Now add turmeric, cinnamon, cumin, cayenne and tomato paste. Cook for a minute while stirring. Toss in squash, zucchini, potatoes, chick peas, stock or water, salt and black pepper. Increase heat to high, cover and bring to a boil. Once it comes to a boil, lower heat to medium low. (Keep lid on) Continue to cook for 35 minutes on a slow simmer. Adjust seasoning and sprinkle with cilantro (if using) and serve.
TIPS:
1. In order to ensure that the various vegetables are cooked evenly, the vegetables should be diced into different sizes as follows:
Equally dice the onions, celery, and carrots approximately the size of the chickpeas.
And similarly equally dice the zucchini, squash and potatoes but into bite size cubes (about half inch in size). Just slightly larger than the onions, celery and carrots.
A tasty weekend brunch or a quick weeknight dinner
INGREDIENTS:
For the stew:
3 cups cooked green or brown lentils (see TIP section below for recommendation)
125 grams of sliced Parma prosciutto, chopped (you can substitute pancetta or bacon)
3 tablespoons of extra virgin olive oil
2 medium sized onions, finely diced
1 carrot, finely diced
1 celery stock, finely diced
4 garlic cloves, minced
3 tablespoons of tomato paste
1/2 teaspoon of cayenne pepper
salt to taste
freshly ground black pepper
splash of white wine or water
1 1/2 cups of your favourite stock
2 bay leaves
1 fresh whole red or green Thai chili pepper (optional)
For the goat cheese rounds:
1 log of goat cheese cut into 1/2 inch rounds
1 cup of panko style bread crumbs
2 egg whites
3 tablespoons of butter
METHOD:
Heat the olive oil in a large skillet. Fry the prosciutto (bacon) until it is crispy. Add onions, celery, carrots, garlic and saute for 8 minutes. If the contents start to stick to the pan, deglaze with a splash of wine or water. Add the tomato paste and let toast for a minute. Lastly add cayenne, salt, pepper, bay leaves, fresh chili pepper (optional), and stock. Simmer covered for 20 minutes.
While this is simmering prepare the goat cheese. Slice goat cheese in to 1/2 inch rounds. Dip into beaten egg whites and coat with panko breadcrumbs. Keep in fridge.
Once stew is ready, melt the butter in a skillet. When the butter starts to brown, carefully place the rounds of goat cheese in the pan. Fry one side until the bread crumbs become golden and then flip to the other side.
Serve the stew in a bowl or plate and top with the warm goat cheese rounds.
TIPS:
1. The easiest way to slice a log of goat cheese is to freeze it one hour before you slice it.
2. I prefer to use either lentilles du Puy (small French green lentils) or Umbrian lentils (small brown lentils from Umbria, Italy)
3. An alternative to goat cheese, would be to serve with one poached egg per person. The way to do this is to make several wells in the simmering stew, and drop an egg in each well. Cover and simmer for 2 minutes (for over easy). Serve immediately.
4. The goat cheese rounds are also delicious served over a simple arugula salad.
5. Bacon, pancetta or even guanciale can be substituted for the prosciutto.
A flavorful, hearty, nutritious side dish or light lunch. This salad is gluten-free, and full of protein.
INGREDIENTS:
2 cups cooked black Japonica rice
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground turmeric
1/4 tsp cinnamon
1/4 cup white balsamic vinegar
1/4 cup olive oil
2 cups cooked brown or green lentils
1/2 cup thinly sliced green onions or finely diced purple onion
1/4 cup currants (not raisins)
1/2 cup finely chopped parsley or cilantro
1/2 cup sliced or chopped toasted almonds
kosher salt and freshly ground black pepper
METHOD:
In a large bowl whisk together vinegar, oil, ground coriander, cumin, turmeric, cinnamon, and onions. Lastly toss in lentils, rice, currants, fresh chopped parsley (cilantro) and almonds. Season with salt and freshly ground pepper.
Serve at room temperature or cold from the fridge.
TIPS:
1. You can substitute the Black Japonica rice with wild rice, brown rice or your favourite cooked grain. I like quinoa, freekeh, barley, wheat berries, or farro.
2. If the rice or grain is still warm, ensure that it is not over cooked. Any warm grain will continue to soften (expand) as it absorbs the dressing. I usually under cook by 1 to 2 minutes.
3. The salad tastes best if you let it sit at room temperature for at least half an hour before serving. This allows the flavours to blend.
A creamy nutritious soup, perfect to enjoy on a fall or winter day. White beans and fresh rosemary, an ultra delicious flavour combination.
INGREDIENTS:
1 large butternut squash, peeled and cubed (approximately 2/1/2 cups)
4 thinly sliced shallots (1 cup)
1 large garlic clove, minced
2 carrots, diced
2 large Yukon Gold potatoes, large-diced
1 sprig of fresh rosemary
1 bay leaf
pinch of cayenne pepper
1/4 tsp of turmeric
kosher salt
freshly ground black pepper
2 cups of cooked white navy beans, or white kidney beans
6 cups of chicken or vegetable stock
2 tablespoons of olive oil
1/2 tablespoon of butter
METHOD:
Heat 2 tablespoons of olive oil in a large pot over medium high heat. Add shallots and season with salt. Saute for 2 minutes, stirring frequently. Add the minced garlic and saute until fragrant, about 30 seconds.
Add carrots, squash, potatoes, rosemary, bay leaf, cayenne, turmeric, salt, and stock. Bring to a boil and then lower heat to a simmer. Simmer soup for 25 minutes.
Stir in 1 cup of the beans and simmer for an additional 10 minutes. Remove from heat. Remove bay leaf and the long woody rosemary stem. Several rosemary leaves will remain in the pot. Stir in half tablespoon of butter. Use an immersion blender to puree.
Add remaining cup of beans, do not puree, and heat through. Serve with freshly ground black pepper.
TIPS:
1. The finishing touch to any pureed soup is to add 1/2 to 1 tablespoon of butter. This will make the soup smooth and creamy.
2. Turmeric is an antioxidant, so I like to add 1/4 to 1/2 tsp of turmeric to most soups/stews that I make. It also adds a nice rich colour.
Healthy and nutritious carrot and kale soup
INGREDIENTS:
2 pounds of carrots, large dice
1 large cooking onion, large dice
2 garlic cloves
3 tablespoons of extra virgin olive oil
2 cups diced yukon gold potatoes (about 2 medium potatoes)
1/2 cup rinsed dry red lentils
1/2 teaspoon cumin
pinch of turmeric
pinch of cayenne
1 bay leaf
6 cups (1 1/2 liters) of chicken stock
5 cups stemmed chopped kale
1 cup freshly grated cheddar or gouda for serving
METHOD:
Preheat oven to 400F.
In a large bowl, combine carrots and onions. Add 2 tablespoons of olive oil and salt to taste.
Spread on a parchment lined cookie sheet and roast for approximately 25 minutes. Stirring halfway through cooking time.
In a large pot, warm the remaining 1 tablespoon of olive oil and saute 2 crushed garlic cloves for 30 seconds. Add the roasted carrots and onions, potatoes, lentils, cumin, turmeric, cayenne, bay leaf, and stock to cover.
Bring to a boil and then lower heat and simmer for 20 minutes.
Remove bay leaf and then add chopped kale. Simmer for an additional 15 minutes.
Turn off the heat and puree the soup with an immersion blender.
Adjust seasoning.
Serve sprinkled with freshly grated cheddar cheese or gouda cheese.
TIPS:
1. Do not crowd vegetables on cookie sheet. Spread evenly, in order to allow vegetables to roast, not steam.
2. Do not burn garlic.
3. Always remove bay leaves before pureeing soup.
4. Be sure to stem kale. The stems are tougher than the leaves and need longer cooking time.
5. I always add 1/2 to 3/4 cup of dry red lentils to almost any pureed soup because it adds protein without significantly altering taste or texture of soup.
A great side salad or light lunch. Flavours are fresh and remind me of summer. A low-fat, nutritious and filling dish.
INGREDIENTS:
2 cups cooled cooked Farro
1 cup frozen corn (or shucked grilled corn)
1 can drained and rinsed black beans
1 medium jalapeno, seeded, ribbed and minced
half a sweet red pepper diced
2 avocados diced
15 to 20 grape tomatoes, sliced in half
1 tablespoon of finely chopped purple onion or shallot
1/2 cup chopped fresh cilantro (or more to taste)
Dressing:
zest of 1 lime
juice of 3 limes, approximately 1/4 cup
2 tablespoons apple cider vinegar
3 tablespoons extra virgin olive oil
1 tablespoon honey
pinch of cayenne
pinch of salt
pinch of freshly ground black pepper
METHOD:
In a large bowl, combine farro, corn, black beans, jalapeno, red pepper, avocado, grape tomatoes, purple onion and cilantro.
In a medium bowl, whisk the ingredients for the dressing .
Add dressing to salad and toss gently until mixed .
Let stand for 20 minutes for flavours to blend.
TIPS:
1. You can substitute farro with quinoa or barley.
2. If you prefer this to be spicy, do not seed jalapeno.
3. If you have a bit more time to prepare the salad, prepare the dressing while the farro is cooking. After draining the farro, while it is still hot, mix in 2 to 3 tablespoons of the dressing. A warm/hot grain will absorb more of any dressing/flavours. Let the farro cool and then continue with the directions in the METHOD part of the recipe.
4. You can also make the above salad without any farro/grain. It is just as delicious without the farro/grain.
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