Autumn Harvest Red Lentil Soup

Recipe By The Healthy Hedonist, Myra Kornfeld

1 cup red lentils -- sorted and rinsed
5 1/2 cups water
1 bay leaf
Salt
2 tablespoons extra-virgin olive oil
2 onions -- cut into small dice (2 cups)
4 garlic cloves -- minced
One 2-inch piece fresh ginger -- minced
2 teaspoon ground cumin
2 teaspoon ground coriander
1/2 pound butternut squash -- cut into 1/2-inch dice (2 cups)
1 parsnip -- cut into 1/2-inch dice (1/2 cup)
2 carrots -- cut into 1/2-inch dice (1 cup)
1 tablespoon fresh lemon juice
1/2 pound spinach -- stemmed, washed, and torn into bite-size pieces or one 5-ounce bag baby spinach, rinsed
Cayenne pepper

Combine the lentils, 4 cups of the water, the bay leaf, and 1 teaspoon salt in a medium saucepan. Cover and bring to a boil. Then lower the heat and simmer, partially covered, for 20 minutes, or until the lentils are tender.

Discard the bay leaf, and purée the lentils with an immersion blender or in a standing blender. (If you want a little texture, you can simply whisk the lentils until creamy.) Set the lentils aside.

Meanwhile, warm the olive oil in a medium skillet over medium-low heat. Add the onions and sauté until they are softened, about 7 minutes. Add the garlic, ginger, cumin, and coriander, and sauté for 3 minutes. Add the squash, parsnips, carrots, 1/2 teaspoon salt, and the remaining 1 1/2 cups water. Cover and simmer until the vegetables are soft, about 10 minutes.

Stir the lemon juice and spinach into the lentils. The heat will immediately wilt the spinach. Add the vegetables and simmer for 5 minutes to marry the flavors. Season with a generous pinch of cayenne. Taste and add salt if necessary. Serve hot.

Makes 4 generous servings.


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Per Serving: 184 Calories; 8g Fat (34.6% calories from fat); 4g Protein; 28g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 79mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.

Olive Oil Salt Bread

from How To Cook Everything Vegetarian by Mark Bittman

1/3 cup olive oil, plus more for greasing pan
3 cups all-purpose flour
1 tablespoon baking powder
1 teaspoon salt, preferably coarse or sea salt, plus more for sprinkling

Preheat oven to 375ºF. Grease and 8-inch skillet or square baking pan with about a tablespoon of olive oil. Put the flour, baking powder and salt in a food processor and turn themachine on. Pour through the feed tube first the 1/3 cup of olive oil, then most of 1 cup of warm water. Process for about 30 seconds, then remove the cover. The dough should be a well-defined, barely sticky, easy to handle ball. If it is too dry, add the remaining water 1 tablespoon at a time and process for 5 to 10 seconds after each addition. If it is too wet, which is unlikely, add a tablespoon or two of flour and process briefly.

Put the dough into the prepared pan and press until it fits to the edges. Flip it over and press again. Cover with foil and bake for 20 minutes; then remove the foil, sprinkle the top with a little coarse salt, and bake for another 20 to 25 minutes, until the top is lightly golden and springs back a bit when touched gently. Cool in the pan a bit, then cut into wedges or squares and serve.

Griddled Variation: Instead of preheating the oven, heat a griddle or set a heavy pan over medium heat. Have the extra olive oil handy for greasing. In step 2, divide the dough into 8 to 12 pieces and pat them into patties between your hands until they're about 1/2 inch thick. When the griddle or pan is hot, use enough olive oil to film the bottom and put in as many breads as will fit comfortably without crowding (you will probably have to work in batches). Cook, undisturbed, until they begin to brown around the edges and the tops bubble a bit, about 5 minutes. Then turn and cook the other side until crisp and golden.

Serves 4 to 6

Lentil Dal

1 tablespoon olive oil
1 cup onions -- chopped
1 tablespoon fresh ginger -- peeled, minced
1 teaspoon cumin seeds
1 teaspoon turmeric -- ground
1/2 teaspoon red peppers -- crushed
4 cloves garlic -- minced
2 cups cauliflower florets -- chopped
2 cups tomatoes -- chopped
2 1/2 cups water
1 cup dried lentils
2 tablespoons fresh lime juice
1 tablespoon fresh cilantro -- minced
3/4 teaspoon salt
6 cups cooked basmati rice or long grain rice -- cooked

Heat olive oil in large saucepan over med-high heat. Add onion and next 5 ingredients (onions through garlic); saute 2 minutes.

Add cauliflower and tomato; saute 1 minute. Stir in water and lentils; bring to a boil.

Cover, reduce heat, and simmer 35 minutes or until lentils are tender.

Stir in lime juice, cilantro, and salt. Serve 1 cup lentil mixture with 1 cup rice.

Salatet Kousa (Zucchini Salad)

from Street Food
by Tom Kime

Serves 4-6

2 1/4 lb small zucchini, ends trimmed (they should be not much longer than a man's index finger)
1/4 cup extra virgin olive oil
1 garlic clove, crushed
2 tsp paprika
1/2 tsp ground cumin
1/2 tsp chili powder
3 tbsp lemon juice
30 flat leaf parsley leaves, coarsely chopped
salt and freshly ground black pepper

1. Cut the zucchini into quarters lengthwise. (Do not use zucchini that are too thick because the inside will not be firm, but rather full of watery seeds. If small zucchini are not available, cut the outside flesh away from the central core of the zucchini and discard the central core of seeds.)

2. Heat a heavy frying pan over medium-high heat. Add a little oil and cook the zucchini in batches until golden brown on both sides. (Cooking in batches helps ensure that the temperature of the pan does not drop, which would result in the vegetables steaming or boiling in their own juices. Also, do not overcook, otherwise the zucchini will be soggy.)

3. Meanwhile, crush the garlic with a little salt and combine with the spices, the remaining olive oil, and the lemon juice. Place the cooked zucchini in a bowl, and cover with the dressing. Let sit for 1 hour to blend flavors before serving. Taste and adjust the seasoning as needed, then garnish with the parsley. Serve with grilled meat or fish, or as part of a selection of mezze to start the meal.

Dilled Potato Soup with Cucumber and Spring Vegetables

4 large red potatoes, peeled and chopped
1 small onion, finely chopped
2 cups vegetarian vegetable broth
1 cup water
1/2 teaspoon black pepper
1/4 teaspoon sea salt
1 small cucumber, peeled and diced (about 1 cup)
1/2 cup coarsely chopped fresh green beans
1/2 cup thinly sliced new carrots
1 cup 1% low-fat milk
1/4 cup fresh dill weed, coarsely chopped
Parmesan cheese and croutons for garnish (optional)

In a soup pot, bring potatoes onions, broth and water to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes, or until potatoes are tender. Add salt and pepper, blend potatoes and onions together using an immersion blender. (Alternately, puree in a blender a few cups at a time.)

Add the cucumber, green beans, carrots and milk, simmer for 15 minutes. Add the dill weed and simmer for another 5 minutes.

Ladle into soup bowls, and garnish with Parmesan and croutons if using. For a vegan option eliminate the cheese.

Serves 4.

Yucatan Summer Salad

An Erika Original

1 pint cherry tomatoes -- halved
1 yellow bell pepper -- coarsely chopped
1/2 cup red onion -- finely chopped
1 jalapeno chile pepper -- finely chopped
2 Cups turkey breast -- cooked and shredded
1/2 cup sliced radishes
1 cup cucumber slices -- seeded and chopped
1/4 cup lime juice -- juice of 2 limes
3 Tablespoons olive oil
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 clove garlic -- finely minced
1/4 teaspoon chili powder
1/8 teaspoon ground cumin
2 whole avocados -- cubed
1/4 cup cilantro
1/4 cup queso fresco -- or cheddar or monterey jack cheese
1/2 cup crushed tortilla chips
tortilla bowls for serving -- optional

Place the tomatoes, bell pepper, onion, jalapeno, turkey breast, radishes, and cucumbers in a large bowl. In a smaller bowl, whisk together the lime juice, olive oil, salt, pepper, chili powder and cumin. Pour over the vegetables and toss well.

Just before serving, add the avocados to the salad and toss gently. Garnish with cilantro,queso fresco, and tortilla chips if desired.


NOTES : For a vegetarian version, omit the turkey and add 1 (15 oz) can of black beans, drained and rinsed.

For a vegan version, omit the turkey and the cheese.

Spaghetti with Spinach and Mushrooms

from Vegetarian Times Magazine

serves 6

8 ozs. spaghetti, broken into thirds (I used whole wheat)
1 15 oz. can low-sodium vegetable broth
2 TBS tomato paste
1 TBS harissa or 1 tsp red pepper flakes
1/8 tsp saffron threads
1 lb. mushrooms, quartered
1 clove garlic, minced (about 1 tsp)
1 lb. spinach coarsely chopped (I used baby spinach- no chopping required)
1 15 oz. can chickpeas, drained and rinsed

Preheat oven to 350ºF. Place pasta on a baking sheet and coat with cooking spray. Bake 5 to 7 minutes, or until golden, shaking pan once or twice to brown evenly.

Bring vegetable broth, 2 1/2 cups water, tomato paste, harissa and saffron to a simmer in saucepan. Reduce heat to low and keep warm.

Heat a large stockpot over medium-high heat and coat with cooking spray. Add mushrooms, and cook 7 minutes, or until browned. Stir in garlic; and cook 1 minute more. Reduce heat to medium and stir in pasta and 2 cups hot broth. Cook 4 to 5 minutes, or until liquid is absorbed, stirring frequently. Add spinach, chickpeas and remaining broth. Cook 4 to 5 minutes more, or until noodles are tender and most of broth is absorbed, stirring constantly. Season with salt and pepper and serve immediately.

Couscous with Asparagus, Snow Peas and Radishes

from Vegetarian Times Magazine

Serves 6 as a side

1/2 pound asparagus, sliced into 1/4-inch rounds (about 1 1/2 cups)
1/4 pound snow peas, sliced crosswise into 1/4-inch strips (about 1 cup)
2 cups low sodium vegetable broth
3 2-inch strips lemon zest
1 10 oz. package couscous
3 radishes, thinly sliced(about 1/3 cup) (I used double)
3 TBS lemon juice
2 TBS chopped chives
2 TBS chopped parsley
1 TBS chopped mint (I left out)
Salt and pepper to taste

1. Cook asparagus and snow peas in a large pot of salted boiling water 2 to 3 minutes, or until crisp-tender. Drain and rinse under cold water to stop the cooking process. (Alternately, plunge into an ice bath.)

2. Bring broth and lemon zest to a boil in a large pot. Place the couscous in a large bowl and stir in the broth. Cover, and let stand for 10 minutes. Discard lemon zest and fluff with a fork.

3. Stir asparagus, snow peas, radishes, lemon juice, chives, parsley and mint into the couscous with a fork. Season with salt and pepper. Allow to sit for at least 20 minutes for the flavors to develop and combine. This is excellent made ahead of time.