I've shared some couscous variations on sparkrecipes as well as a quinoa recipe. Both cook quickly, and you can add in any veggies you like. I use canned beans because they're fast and easy, but you can cook up a big batch of lentils and flavor them differently throughout the week!
My favourite way to make quinoa is to prepare it like fried rice.
I like a big serving so I measure out 1/2 a cup of dry quinoa and boil in 1 cup of water until it is done.
While it is boiling I chop 1/4 of an onion and grill it in 1t of olive oil with 1/3 cup of frozen peas and carrots.
When the quinoa is done I add it to the veggies and add 2 scrambled eggs. Once the eggs are cooked, it's done! I serve in bowl and use soy sauce as a garnish. It's really delicious and so much healthier than Chinese take-out!
1 c farro 1 tbs pine nuts 1 c coarsely chopped tomato 1/2 of a medium cucumber, halved lengthwise, seeded and sliced 1/4 c chopped red onion 2 tbs olive oil 1 clove garlic, minced 1 tsp finely shredded lemon peel 2 tbs lemon juice 1/2 tsp salt 1/8 tsp ground black pepper 1/3 c snipped fresh parsley 1/3 c snipped fresh cilantro 1/3 c snipped fresh mint Crumbled feta cheese (optional) lemon wedges
1. place farro in a fine-mesh strainer, rinse under cold water. In a large saucepan bring a large amount of lightly salted water to boiling. stir in farro; reduce heat. Simmer, uncovered, about 30 mins or until tender, stirring occasionally. Drain; set aside to cool for 30 mins. 2. Meanwhile, to toast pine nuts, heat a dry small skillet over med-low heat. Add pine nuts; cook for 2-3 mins or until toasted, shaking skillet frequently to ensure even brownings. Transfer nuts to a dish to cool. 3. In a large bowl gently combine cooked farro, tomato, cucumber, red onion, and pine nuts. For dressing, in a small bowl whisk together oil, garlic, lemon peel, lemon juice, salt and pepper. 4. Pour dressing over farro mixture, add parsley, cilantro and mint. Stir gently to combine. Cover and chill for at least 1 hour or up to 6 hours before serving. If desired, top each serving with feta cheese. Serve with lemon wedges to squeeze over all. makes 4 (1 1/4 c) servings
1 3/4 to 2 lbs fresh fava beans (if fresh not available, you can use 1 c cooked frozen fava or baby lima beans) 3 tbs olive oil (or other neutral oil) 2 tbs lemon juice 1 clove garlic, minced 1/4 tsp salt 1/4 tsp cracked black pepper 1 c chopped, seeded cucumber 1 c chopped, seed tomatoes (2 medium) 3 tbs snipped fresh italian (flat leaf) parsley salt freshly ground black pepper 2 oz ricotta salata or feta cheese, crumbled (1/2 c) (optional) 2 tbs capers, drained
1. shell fresh fava beans by removing outer pods. in a medium saucepan cook shelled beans in enough boiling water to cover for 1 minute, drain. Transfer beans to a bowl of cold water, drain. To remover outer skin peel it back with our thumbnail and pop out the bean. 2. In a medium saucepan cook skinned beans in enough boiling water to conver about 10 minutes or until tender, drain. let beans cool for 20 minutes. 3. In a large bowl whisk together oil, lemon juice, garlic, the 1/4 tsp salt and the cracked black pepper until well mixed. Stir in cooled beans, cucumber, tomatoes and parsley. Season to taste with additional salt and freshly ground black pepper. 4. Sprinkle cheese and capers over salad. Makes 6 servings.
Fitness Minutes: (11,285)
3,116 7/23/12 2:46 P
This is my favorite lentil, brown rice recipe. It is easy and delicious and I make a large container of it and take it for lunch for the week or two. I bag brown lentils, rinsed and drained 1 cup of brown rice, rinsed and drained 1 can of diced tomatoes 2 stalks celery, one large onion, 2 large carrots. Simmer veggies in a little olive oil, add lentils and rice, add 5 cups of water or stock. Add cracked black pepper and 4 large bay leaves. Bring to a boil and let it simmer for about 30-40 minutes. When water or broth is soaked up, add can of diced tomatoes. (that gives it enough salt for me) I find this dish very satisfying.
Fitness Minutes: (355)
1,895 7/14/12 11:25 A
Sparkrecipes has a great recipe for lentils puttanesca.
Fitness Minutes: (261)
4 7/4/12 11:16 A
I like to use up any left over rice, beans, quinoa, etc as the base for stuffed peppers. Finely chop and sautee some basic veggies...onions, mushrooms, shredded carrot, zucchini...whatever you have really. Add your favorite spices and the leftover rice and beans to the pan and cook together for a couple minutes. You could let it cool a bit and stir in an egg to help bind it if you are not vegan...I just add a dollop of tomato paste and a bit of water and let it simmer a few minutes, it thickens up. Spoon into a half or whole hollowed out red bell pepper. Put on a baking dish, top with a bit of marinara sauce and bake for about half an hour. If I'm feeling naughty and want to sneak some cheese, I add some feta, olives and lemon and make "greek" peppers. You can really put anything in them, they make a hearty meal and look nice.
I love to make dal with yellow split peas. I use turkey stock that I make, but you can use veggie stock or water if you want it to be vegetarian. Basically, saute some onion in oil or butter, add some garlic, then your split peas and liquid, some salt and a generous amount of garam masala. You can add cayenne or some dried chiles at this point if you like heat. Then simply simmer until the peas are tender and serve with rice or naan.
I also love to cook with red lentils, because they cook much faster than green or brown lentils. A favorite recipe is a small can of coconut milk (about the size of a tomato paste can), sauteed onion and garlic, some cooking liquid, curry paste and tamari or fish sauce for salt. Depending on the kind of curry paste, you can add some peanut butter to this as well, if you'd like.
French green lentils pair very nicely with leeks and carrots seasoned with garlic and thyme.
Go to your local library and check out Mark Bittman's How to Cook Everything Vegetarian. All of his recipes are delicious. One of my favorites is for Millet Mash, which is a variation on faux mashed potatoes but is much heartier. Plus millet is high in protein, which is good if you are limiting your meat consumption.
2 Tablespoons neutral oil, like grapeseed or corn 1 cup millet Salt and freshly ground black pepper 1/2 head cauliflower, coarsely chopped (~ 1-1/2 cups) 3 cups vegetable stock or water 1 head roasted garlic (chop off pointy end of head of garlic exposing ends of cloves, place on foil, drizzle with olive oil, salt & pepper, wrap foil completely around head of garlic, place in baking dish, bake for ~40 minutes at 375)
1. Put the oil in a large pot with a lid over medium heat. Add the millet and stir cxonstantly until it toasts and turns golden, about 3 minutes. 2. Sprinkle with salt and pepper and add the cauliflower and 2-1/2 cups of the stock. Bring to a boil, then lower the heat so the mixture bubbles gently, cover and cook, stirring occasionally, until the millet bursts, about 30 minutes. Add a little stock anytime the mixture gets too dry. 3. Remove from the heat and use an immersion blender to puree the millet and cauliflower in the pan. Or cool the mixture slightly, pour into a food processor or food mill (which will make the mash very fluffy), and carefully puree. Return the mash to the pot, add the roasted garlic, and reheat gently, stirring in more stock if needed. Taste, adjust the seasoning, and serve.
Occassionally, I like to make his variation with cheese added. After pureeing, in Step 3, add 1 cup grated cheddar, manchego, or gruyere cheese to the mash, along with 1/4 cup or so of milk. This adds more fat and calories, but also gives you more calcium.
Edited by: KRISTIN9924 at: 6/30/2012 (14:36)
Fitness Minutes: (125)
79 6/30/12 12:25 P
If you have a crock pot, this is a favorite of my vegetarian family members.
Sloppy Lentils 1 medium-size yellow onion, chopped 1 small red or green bell pepper, seeded and chopped 1 tablespoon chili powder 1 1/2 cups dried brown lentils, picked over and rinsed One 14.5-ounce can crushed tomatoes 3 cups water 2 tablespoons soy sauce 1 tablespoon prepared mustard 1 tablespoon light brown sugar 1 teaspoon salt Freshly ground black pepper
Heat a medium-sized non-stick skillet over medium heat. Add the onion and bell pepper, cover, and cook until softened, stirring often, about 5 minutes. Add the chili powder, stirring to coat.
Transfer the onion mixture to a 3 1/2- to 4-quart slow cooker. Add the lentils, tomatoes, water, soy sauce, mustard, brown sugar, salt, and pepper to taste and stir to combine. Cover and cook on Low for 8 hours.
Beef Barley Soup 3/4 c of barley 1 stalk of celery sliced thin 8 cups of beef broth 2 beef shanks 1/2 onion diced 1 cup of fresh green beans, sliced on an angle 1 bay leaf 1 tsp cumin sprinkle of rosemary Mix all together and cook for a hour covered. Let Stand an hour reheat and serve.
Chickpea & Tomato Salad
Toss together 1 can of drained chickpeas with 3 cups of freshly chpped tomatoes. 1/4 cup of fresh dill, and 1/4 cup of fresh basil both chopped 2 Tablespoons of Olive Oil and 1 clove of minced garlic Let stand 15 minutes, then season with a sprinkle of sea salt optional and some pepper.
Chill Makes 4 servings.
Kidney Bean Salad 1 can of kidney beans, drained 1 Tablespoon of Relish 1 1/2 Teaspoons of grated onion 2 Tbs. of mayonaise Dash of salt and pepper
Mix all together and chill a few hours. Stir before serving. When ready to serve cut a tomato open like a flower and put kidney bean mixture ontop or just serve alone as a side.
Black Bean Soup Ingredients: 4 Cans of Low Sodium Black Beans 1 Medium onion, chopped 2 carrot, sliced thinly or a handful of matchstick carrots 1 Ham Hock for flavor 1 tsp. Garlic powder, pinch of Rosemary, pinch of dried parsley 2 Tbs. of Cumin and a sprinkle of curry
Take 3 cans of black beans and puree in blender. Add the last can whole with the liquid. Add all ingredients to a large soup pot, bring to boil then reduce heat and simmer for 1 hour or more. Serve with a dollop of sour cream on top and a couple of taco chips as garnish.
I'm looking for easy lentil recipes, as well as any with brown rice, quinoa, barley, and any beans. I'd like to eat less meat, but don't really know how to make a dish with these ingredients that also tastes good. I need fast and easy without a ingredient list of 30+ items. I do not eat dairy. I know these are some heavy parameters, but any recipes would be really appreciated.
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