When I’m looking for an easy but flavorful dinner idea, I often think of dal. Served with a whole grain and some greens, it makes a delicious weeknight meal.

This time I wanted to include a green vegetable right in the dal for even more nutrition, so I adapted a recipe from Madhur Jaffrey that combines red lentils and cabbage. I’ve given the dish more complex spicing, with the addition of mustard seeds, asafetida and fenugreek, but it’s still a mild-ish, kid-friendly dal. If you don’t have the asetfetida and fenugreek don’t fret, it will still be fine – but those spices are worth seeking out, as they provide a nice authentic Indian flavor.

I served this dal with quinoa and a simple arugula salad with a lime and cilantro vinaigrette. Not exactly an Indian spread, but it all went together really well.

Of course, red lentils are an excellent source of protein – without the fat of meat – and they’re rich in fiber, folate, Vitamin A and other nutrients. The protein and fiber of lentils makes you feel fuller longer, so in addition to being heart-healthy, they are also a great choice if you’re watching your weight. All of which makes me wonder, why do Americans seem to ignore lentils, while they’re ubiquitous in many other cultures? Get on the lentil train, people!

Red Lentil Dal With Cabbage
Adapted from Madhur Jaffrey, Indian Cooking

11/2 cups red split lentils (masoor dal), picked over, washed and drained
5 cups water
3 tablespoons high-oleic safflower oil
½ teaspoon black mustard seeds
1 tablespoon minced fresh ginger
3 cloves garlic, finely minced
3 small dried red chili peppers
1 medium onion, peeled and thinly sliced
½ small head of green cabbage, cored and thinly sliced or shredded (4-5 cups)
1 1/4 teaspoons ground cumin (preferably freshly ground)
1/2 teaspoon ground turmeric
½ teaspoon coriander or garam masala
Pinch asafetida (see note above)
1 teaspoon dried fenugreek leaves (see note above)
1 cup finely chopped or crushed tomatoes (I used Pomi chopped tomatoes)
1 teaspoon salt
Freshly squeezed lime juice, optional

Put the lentils and water into a medium saucepan and bring to a boil. Reduce heat and simmer for about 20 minutes, until lentils are very soft.

Heat the oil over medium heat in a large skillet. Add ginger, garlic, mustard seeds and red chili, and cook for 1 minute. Add onion and cabbage and cook, stirring frequently, for 10 minutes until slightly browned. Stir in cumin, turmeric, coriander or garam masala, asafetida, fenugreek and salt and cook for 30 seconds. Add tomatoes. Cook for 5 minutes, stirring frequently.

Add the cabbage mixture to the cooked lentils. Simmer 5 minutes. Taste, and if you want to add a bit more zip without adding more salt, squeeze in a little lime juice. Let the dal sit and thicken for 10 minutes or more, and reheat as necessary before serving.

Serves 4

 
The hint of spring we experienced this weekend made me look forward to the summer ahead, and our annual trip to Downeast Maine. And from there it wasn’t a big jump for me to think about baking something with blueberries. However, I’m seriously cutting back on sweets – so my usual muffins were out. It had to be something a bit more on the savory side.

So with St. Patrick’s Day coming up, I thought I’d try a riff on my whole-grain Irish soda bread. I stepped away from tradition with the addition of dried Maine blueberries and olive oil. I also used a combination of Greek yogurt and skim milk instead of the usual buttermilk. Worked like a charm, and added protein to boot.

Best of all, this bread is chock full of whole grains including steel-cut oats and toasted wheat germ. And there’s very little sugar – so enjoy it without guilt.

Irish Soda Bread with Wild Blueberries

3 1/4 cups white whole wheat flour
¾ cup steel-cut oats
¼ cup toasted wheat germ
1 1/2 tsp. baking soda
1 t. baking powder
1 tsp. salt
1 cup nonfat greek yogurt
1 cup fat-free milk
1 tablespoon extra virgin olive oil
2 teaspoons molasses (I used blackstrap)
1 tablespoon sugar
¾ cup dried wild blueberries

Heat the oven to 375 degrees.

Mix the flour, oats, wehat germ, baking soda, baking powder and salt in a large bowl.

In a separate bowl, whisk the yogurt, milk, olive oil, molasses and sugar. Stir into the dry mixture along with the blueberries, mixing only until the dough just comes together. Transfer to a floured surface and gently form into a round loaf.

Place on a lightly greased cast iron skillet or baking sheet (if you use a skillet, the loaf shouldn’t be quite as large as the pan.) Score a deep X in the top of the dough. Bake for 40-45 minutes, or until the loaf sounds hollow when you tap the bottom. Cool before slicing.

My best recipe ever? The stats sure say so.

It’s my third blogiversary, so I thought I’d share with you my top posts of all time. Five recipes are reader favorites, and five are mine.

MY FIVE MOST-VIEWED POSTS

Vegan Louisiana Red Beans and Rice

This must be a common Google search, that’s all I can say, as over 28,000 people have viewed this recipe. It’s a great basic one to have in your repertoire – easy, hearty, and delicious. Don’t forget the Tabasco on top!

Vegan Chocolate Cake with Dark Chocolate Ganache
It doesn’t surprise me at all that this is one of my most popular recipes. It’s a cake that never fails to wow people, whether they are vegan or not. With a deep, dark chocolate flavor, it’s my go-to recipe for birthdays. I’ve recently been substituting Guinness for the water, and it’s even more awesome.

Vegan Apple Crisp
I should just devote a whole blog to apple crisp, and it would probably be very popular. Sweet and homey, this crisp recipe will make you wonder why people think butter is so essential in desserts.

Serious Vegetarian Gumbo
If it were up to me, this would be higher on the list. If you’re a gumbo lover, you really have to try this! It’s not one of those wimpy vegetarian gumbo recipes, people. Again, Tabasco is essential.

Vegan Thanksgiving Gravy
I’m obsessed with Thanksgiving, and I’m not willing to sacrifice a bit of flavor, despite my heart-healthy diet. This rich gravy lives up to my high Thanksgiving standards.

FIVE MORE FAVORITES

These are five gems that are every bit as good as the ones above – but for whatever reason, have been slightly ignored. So please, do yourself a favor and go back to these. You’ll thank me later.

Vegan Oatmeal Pecan Cookies
I recently made these again, and added about a third cup of 72% dark chocolate chunks. I highly recommend this variation – these are probably my best cookies ever. (But note that it was really hard to choose between these and my Decadent Lowfat Brownies.)

Soba Noodle Salad with Avocado and Mango
This noodle dish is incredibly refreshing and flavorful. Easy to throw together, too. Of course, I love anything with lime and mint.

Vegetarian Pozole
I never thought I’d find a meatless version that satisfied my pozole cravings, but this is it. Just get your hands on some dried hominy and make this. Don’t skimp on the toppings, they are essential.

Spaghetti with Vegan Bolognese Sauce
There’s nothing quite as satisfying as a plate of spaghetti and meat(ish) sauce. That’s why I come back to this recipe so often. Rather than relying on faux ground beef, this version includes nutritious tempeh, mushrooms and lentils.

Chipotle and Chocolate Vegetarian Chili
Of course I had to include a chili here, as it’s one of my signature dishes. This one is very distinctive, with layers of intense flavor. It’s worth hunting down the ingredients, such as Field Roast sausages and ancho chili powder.

That’s it for this anniversary post. Thanks for reading my blog, and keep the comments coming!

I feel a bit weird posting two soup recipes in a row – but hey, what else do you eat on a blizzard weekend?

Considering the weather, I wanted something warming and nutritious, so I started with an Alice Waters recipe (from The Art of Simple Food) for butternut squash and white bean soup. I went my own way with the additions of Aleppo pepper, spinach, dry sherry and sherry vinegar.  The effect is slightly different than the original, but I like to think Alice herself would approve.

This soup is one of my new all-time favorites – it’s comforting without being heavy. Sometimes I get a bit carried away and make all of my soups very thick, almost like stews. I’ve left this one on the broth-y side, and it’s lovely. Be thoughtful with your choice of broth here, because a standard tomato-tinged one would overpower this somewhat delicate soup. When I don’t have a homemade vegetable stock on hand, I like Imagine brand No-Chicken Broth (and of course, you can use real chicken broth if you’re not a vegetarian.)

I used spinach as an accent, but I could see trying it with Swiss chard or even broccoli raab. What greens do you think would be good here? Let me know and I’ll give it a whirl.

Butternut Squash and White Bean Soup
Adapted from Alice Waters’ The Art of Simple Food

1 cup dried cannellini beans
3 cups vegetable broth (see note above)
4 cups water
2 tablespoons extra-virgin olive oil
Pinch salt
1 bay leaf
¼ to ½ teaspoon Aleppo pepper
1/4 cup dry or medium-dry sherry
4 large thinly sliced shallots (about 1 1/2 cups)
1 medium butternut squash, cut into ½ inch cubes (about 4 cups)
1 5-ounce package baby spinach
2 teaspoons sherry vinegar

Rinse and soak beans in a large bowl of cold water overnight, or use the quick-soak method.  Drain and place in a medium saucepan with broth and water Bring to a boil, then reduce heat and simmer until beans are tender (the time will depend on how old your dried beans are).  Drain, reserving liquid.

Heat the oil over low heat in a Dutch oven. Add the shallots, bay leaf, salt and Aleppo pepper, then cover and cook for 15 minutes, stirring occasionally.  Raise heat, add sherry and cook for 30 seconds. Add squash and 6 cups of liquid (reserved bean cooking liquid plus additional broth if necessary.)

Bring to a boil, then reduce heat and simmer, partially covered, until squash is tender, then add beans and spinach. Simmer for one minute longer, then add sherry vinegar, add additional salt to taste and serve.

Serves 6

Feb 5, 2013

Smoky pasta e fagiole

My story today is simple. I made a soup only using things I had on hand, which in this case was cranberry beans, leftover wine, a few vegetables and fresh herbs.

This was a big deal for me, because I decide what to cook without enough regard to whether I have what I need. Then I go to the store to buy the ingredients I’m missing (which inevitably ends up costing me at least $50, but that’s a different blog post, about my inability to resist things at the grocery store.)

I had pasta e fagiole in mind, and wanted a smoky flavor to replicate that of pancetta. So I reached for smoked paprika, which gave the greens and beans a satisfying earthiness. Whole wheat pasta turned the soup into a hearty meal. This smoky soup is a delicious twist on the usual “pasta fazool.”

I made this over the summer, but my friends pronounced this soup as best suited for fall or winter. So I’m sharing it with you now, so no one can accuse me of being season-inappropriate! If you do end up making this in the summer, you can substitute very ripe 2 fresh tomatoes (peeled and diced) for the canned.

Smoky Pasta e Fagiole

2 cups dried cranberry beans
2 tablespoons extra virgin olive oil
1 large red or yellow onion, chopped
1 cup chopped carrots
1 stalk celery, chopped
3 cloves garlic, minced
¼ to ½ teaspoon crushed red pepper or Aleppo pepper flakes (use the greater amount of Aleppo)
½ cup dry white wine or vermouth
2 teaspoons chopped fresh oregano
½ teaspoon finely chopped fresh rosemary
4 cups vegetable stock (recommend Imagine No-Chicken broth here)
4 cups water
1 cup Pomi chopped tomatoes (or BPA-free crushed tomatoes such as Bionaturae or Muir Glen)
1 teaspoon smoked paprika
1 teaspoon sweet Hungarian paprika
½ teaspoon salt, or more to taste
½ teaspoon freshly ground black pepper
2 bunches Swiss chard, stemmed and chopped well
1 1/2 to 2 cups (dry) whole wheat pasta (such as ditalini or smallish shells), cooked until al dente

Soak the beans in a large bowl of cold water overnight, or use the quick-soak method.  Drain.  Place in a pot and cover with cold water by a couple inches. Bring to a boil, then reduce heat and simmer until the beans are just tender, about 1 hour.  Drain, reserving cooking liquid.

Remove 1 cup of beans and ½ cup water to a food processor. Puree until smooth.

Heat the olive oil over medium-low heat in a large Dutch oven. Add the onion, carrots, celery, garlic and red pepper flakes. Cook for 15 minutes, stirring occasionally.

Add wine, oregano and rosemary and raise heat to high and cook for until the liquid is evaporated. Add vegetable stock, water, tomatoes, paprika, salt and pepper.  Bring back to a boil, then reduce heat and simmer for 10 minutes, or until carrots are tender.

Add whole and pureed beans, and Swiss chard, and simmer for 5 minutes. Add the pasta and heat through. Season with additional salt and pepper to taste and serve.

Serves 6

My husband Tim has been on a bit of a low carb/high protein kick. In addition to working out like a madman, he eats Greek yogurt for breakfast, and snacks on vegetarian jerky.  If I make cookies, he doesn’t even try one. In other words, he is making me look like a total slacker (damn you, Tim!)

Which brings me to black soybeans. Tim kept wanting me to come up with a recipe that included these super low-carb beans. I guess I was a bit resistant, because the can I bought languished in the cabinet month after month. But one day I gave in and decided to try them in a simple quinoa salad.

Um, black soybeans, where have you been all my life?

The beans were delicious (she admits, sheepishly), and it’s hard to go wrong with the Mediterranean flavors of lemon, olives, red peppers and feta cheese. And with loads of protein, fiber and vitamins, this salad is a heart health superstar.

I may never catch up with Tim in the weight loss department, but he has definitely inspired me to eat more protein and fewer carbs.  I’m not quitting cookies altogether, and I’ll never be a protein bar eater, but thanks to this salad, I will happily eat black soybeans for lunch.

Mediterranean Quinoa Salad with Black Soybeans

1 cup quinoa (I prefer red, but any type will do)
1.5 cups vegetable broth
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
1 cup of cooked black soybeans, rinsed (if using canned, recommend BPA-free Eden brand)
1/4 cup chopped kalamata olives
1 red bell pepper, roasted, peeled and diced
2 tablespoons minced flat-leaf parsley
Salt and freshly ground black pepper to taste
2 tablespoons fat-free feta cheese

Place the quinoa and broth in a small saucepan. Heat to boiling, then reduce heat, cover and simmer for 12-14 minutes, until water is absorbed and quinoa is cooked but still a bit crunchy. Cool slightly.

In a serving bowl, whisk together the olive oil and lemon juice. Add olives, red pepper, parsley, salt and pepper, then gently stir in quinoa and beans. Top with feta cheese and serve. (Note: keeps well for three days, but I think it’s best served immediately, as flavors can fade slightly with refrigeration.)

Serves 4