Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Lentil Balls (Vegan Meatballs)

Ingredients:

·         ½ cup uncooked green lentils

·         1 cup walnut halves, finely chopped

·         2 tsp olive oil

·         2 cups cremini mushrooms, finely chopped

·         3 large garlic cloves, minced

·         1 cup kale leaves, de-stemmed and finely chopped

·         1/3 cup dried cranberries, finely chopped

·         ½ tsp rosemary

·         ½ tsp thyme

·         ½ tsp oregano

·         1 Tbsp sherry vinegar

·         2 Tbsp ground flax + 3 Tbsp water

·         ½ cup rolled oats, ground into a course flour

·         ½-3/4 tsp sea salt, to taste

·         Ground black pepper to taste

Directions

1.       Add lentils to a medium pot along with 2 and ¼ cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20  minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.

2.       Meanwhile, preheat oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temperature to 350F.

3.       In a large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium heat for about 7-9 minute, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.

4.       In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the ½ cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more flour. If it’s dry, add another tbsp of water.

5.       Line a baking sheet with parchment paper. Shape the lentil mixture into balls and pack tightly with your hands so they hold together. Place on a baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.

6.       Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another  11-13 minutes, until golden and firm on the exterior.

Makes 13-14 balls

Nutrition facts Per Ball:

Calories: 113.5  

Protein: 4 g

Fat: 6.8 g

Carbohydrates: 10.6 g

Fiber: 3 g

Sodium: 90 mg

Potassium: 200 mg

Phosphorus: 99 mg

 Recipe source: http://ohsheglows.com/

Lentil Salad

Ingredients:

·         1 Tbsp Dijon or other mustard (optional)

·         2 Tbsp any wine or sherry vinegar

·         4 Tbsp olive oil

·         1 tsp salt, plus more to taste

·         Black pepper to taste (optional)

·         4 cups cooked or canned lentils or any other beans, drained

·         3 large ripe tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped

·         1 cup chopped carrots or radishes

·         1 cup chopped celery or fennel

·         ½ cup chopped red onion

·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:

1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.

2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)

Makes about 4 servings

Nutrients per serving:

Calories: 408

Protein: 20 g

Fat: 15 g

Carbohydrate:  52 g

Fiber: 19 g

Sodium: 1146 mg

Potassium: 1363 mg

Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Red Lentil Hummus

Ingredients:

• 2 cups water
• 1 cup dried red lentils
• 2 medium garlic cloves, finely chopped
• 3 tablespoons tahini
• 5 tablespoons olive oil
• 1/4 cup freshly squeezed lemon juice
• 1/4 teaspoon freshly ground black pepper

Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg

Lentil and Almond Burgers

Ingredients:

• 6 cup water
• 1 cup brown lentil or green French lentil
• 2 Tbsp extra-virgin olive oil, divided
• ¾ cup finely chopped carrots
• 2 finely chopped medium shallot
• 1 finely chopped celery
• ¼ cup sliced almond
• 1 tsp chopped fresh thyme
• ½ tsp salt
• ¼ tsp freshly ground pepper
• 1 large egg yolk, beaten
• 1 Tbsp lemon juice

Directions


1.Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

3.Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

Makes about 5 Burgers
Nutriton Facts Per Patty
Calories: 228
Fat: 10 g
Protein: 10 g
Carbohydrates: 13 g
Fiber: 7 g
Sodium: 268 mg
Potassium: 306 mg

Recipe Source: http://www.kitchendaily.com/recipe/lentil-almond-burgers

Lentil and Brown Rice Casserole

Serves 4

Ingredients:

• 1 Tbsp extra virgin olive oil
• 1 medium red onion, chopped
• 1 to 2 cloves garlic, crushed
• 2 large carrots, diced
• 1 1/2 tsp dried thyme
• 1 tsp garam masala
• 1 tsp sea salt
• 2 cups frozen chopped spinach
• 2 tbsp red wine vinegar
• 3/4 cup green lentils
• 1/2 cup brown basamati rice
• 4 cups water

Directions:

1. Preheat oven to 350 degrees F.

2. In an oven-proof pot, heat olive oil over medium heat. Add chopped red onion and crushed garlic. Saute for about 3 minutes, stirring frequently. Then add the diced carrots, dried thyme, garam masala, and sea salt; stir to coat with olive oil. Saute for a few minutes more then add the chopped spinach and stir.

3. Wait until the spinach has thawed and the mixture is sizzling again, then add the red wine vinegar and stir to remove any browned bits. Quickly add the lentils, brown rice, and water, mix well.

4. Place into a covered pot in the preheated oven and bake for 1 hour and 25 minues.

Nutrients Per Serving:
Calories: 336
Protein: 18 g
Fat: 5 g
Carbohydrates: 56 g
Fiber: 19 g
Sodium: 670 mg
Potassium: 953 mg
Phosphorus: 229 mg

Recipe source: The Whole Life Nutrition Cookbook

Vegetarian Shepherd's Pie

4 servings, about 2 cups each

Active Time: 45 minutes
Total Time: 45 minutes

Ingredients
• 1 pound Yukon Gold or white potatoes, peeled and cut into 1-inch chunks
• 1/2 cup buttermilk
• 1 tablespoon butter
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1 large onion, finely diced
• 1/2 cup finely diced carrot
• 1 tablespoon water
• 3/4 cup frozen corn kernels, thawed
• 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
• 3 tablespoons all-purpose flour
• 1 14-ounce can vegetable broth
• 1 1/2 cups cooked or canned (rinsed) lentils (see Tip)

Preparation
1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.
3. Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.
Tips & Notes
• Make Ahead Tip: Prepare the filling (Step 3), cover and refrigerate for up to 1 day.
• Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition
Per serving:
calories: 326
protein: 12 g
carbohydrates: 55 g
fat: 8 g
fiber: 10 g
sodium: 679 mg
potassium: 842 mg
phosphorus: 278 mg