Lentils

Cozy Winter Lentil Stew

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This here stew may seem like an unexciting bowl of mush, but you’d be better off giving her a chance, I assure you! Hearty & wholesome, packed with protein & nutrients, this bowl of yum is full-flavoured, satiating, easy on the belly, and will feed an army of eaters (or you, many times over 😉).

I LOVE a good, hearty lentil stew, it is so nourishing to the body, the digestive system, the blood sugar, and truly warming to the soul. This stew is an absolute hit at my house, it smells like pure comfort, and is full of soothing wintry flavours. I find the lentil to be a particularly grounding food, offering earthy notes and feelings of stability and connectedness to the earth, nature, and to our calmer selves. Those who struggle with anxiety, overwhelm, nervousness, or trouble focusing, may benefit from including more earthy and grounding foods in the die - other grounding foods to look for: mushrooms, nuts, seeds, legumes, beans, & root vegetables.

One note about this stew is that it really needs a decent amount of time to stew on the stovetop at a simmer, it does not like to be rushed - this is what will make it taste the best and offer the best consistency. Alternatively, you could throw all the ingredients into your slow cooker and cook it on low for 4 - 5 hours. Slow and low is the best way to cook a stew to optimize nutrient value, so I recommend that style over an instant pot, but make it however works for you.
Also, do not forget to soak those lentils the night before. Soaking beans and legumes overnight will increase their nutrient absorbability and value, reduce digestive discomfort as well as phytate, protease inhibitor, lectin, and tanin content, maximizing their nourishment and value to the body overall. Yes!

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Cozy Winter Lentil Stew

1 large onion, diced
3 Tbsp coconut oil
1 1/2 tsp salt
4-6 cloves garlic, minced
2 tsp minced fresh rosemary
2 tsp minced fresh thyme
1 1/2 tsp garlic powder
Lots of fresh pepper
2 carrots, peeled and diced
2 stalks of celery, diced
3 medium potatoes, diced in 1/2” cubes
1 cup french lentils, soaked overnight, then rinsed
4 cups vegetable stock
1 - 28oz can fire roasted tomatoes, with juices
1 - 2” piece kombu seaweed
2 bay leaves
1 bunch kale, stemmed and chopped
Juice of 1 lemon
More salt and pepper as needed

  • In a large soup pot, heat onions and coconut oil to a medium - high heat and saute several minutes. Add salt and spices, carrots, celery, and potatoes, and stir and saute another several minutes until vegetables soften slightly and the flavours begin to come together.

  • Add lentils, vegetable stock, tomatoes, kombu, and bay leaves, and bring to a boil. Reduce heat to a simmer and cook at a low-medium for 40 - 50 minutes, stirring occasionally.

  • Once vegetables are cooked, add kale and lemon juice, stir, and simmer another 10 - 15 minutes, adjusting flavours as needed. Remember that the flavours will intensify over the next day or so, and, although delicious on day 1, stews are often better on day 2 or 3.

  • Serve this stew with a dollop of coconut kefir, if you have it, or some thick greek yogourt, and a sprinkle of parsley for colour. Enjoy with a chunk of fresh bread or toast smeared in coconut oil. YUM!


    If you make this stew, PLEASE let me know how it turned out for you and if you made any adjustments. I love to hear how others are enjoying my recipes!
    May you nourish your heart & nurture your soul with this cozy bowl of warmth ♥️

    If you love this recipe, you’re sure to love my Comforting Lentil Stew also, laced with the warmth of curry - YUM!

Red Lentil & Almond Burgers with Kale Pesto

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Y-U-M!!! 😋
Rockin’ the New Year Plant-Based styles is making our bellies feel SO happy!
Inspired by the latest lentil challenge in our January Plant Based Transition Group, this burger has a few steps to make, but well worth the extra effort! This would be a great recipe to make on the weekend when you’re gearing up for a busy week of meal planning or when you’re hosting a dinner with some friends who are plant-based keeners (or are not, but could use some extra nutrients in their diet!). It makes a bunch of patties that can be used for dinner or lunch, can be served in a bun, on lettuce, in a wrap, or all by themselves, and can also be popped in the freezer to make your future weeks a little easier! 😉

Don’t skip the pesto though! Together, this combo is a bit of a late night dance party in your mouth, super filling & nutrient-packed, so that you won’t need much to go along side. I like to serve them up with a simple side salad or some steamed veg.
The best feedback I’ve gotten so far for this burger was my son’s clean plate!! YES!

Health Benefits of Red Lentils:

Low Glycemic Index (slow burning) Carbohydrates = Lots of solid, long-term energy
Rich, Plant-Based Source of Protein
High in Non-Heme Iron (the Plant kind)
High in Iron
Contain Vitamins A, K, C, B, and folate
High in Antioxidants & Phytonutrients, which aid the body to fight infection/disease
Contain Minerals: Calcium, Magnesium, Phosphorus, Potassium, Zinc, Manganese, Copper and Selenium
They are cute & yummy 😃

Red Lentil & Almond Burgers with Kale Pesto

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Makes 12 – 16 medium sized burgers
For the Burgers:
2 cups red lentils, soaked 2- 4 hours, rinsed
4 cups water
2 bay leaves
1 large piece of kombu seaweed
1 Tbsp chia seeds + 3 Tbsp water
1 medium onion, sliced thin
2 medium red potatoes, grated
1 large carrot, grated
2 Tbsp coconut oil
1 tsp salt
3 – 4 cloves garlic, minced
1 tsp cumin
1 tsp paprika
1 tsp coriander
Lots of fresh pepper
1 1/4 cup almond meal/flour (or ground oats/oat flour)
2 Tbsp tamari
2 Tbsp maple syrup
½ cup sunflower seeds

  • In a medium pot, combine lentils with water, bay leaves and seaweed.  Bring to a boil and then reduce to medium until lentils are soft (about 20 minutes). Once lentils are cooked, place them in a fine mesh strainer in the sink to drain excess liquid.

  • In a small bowl, combine chia seeds with water and set aside to form a gel.

  • In a saucepan, heat coconut oil over medium heat. Add onions, potatoes, carrots, salt, and garlic and sauté several minutes until they begin to soften. Add spices and cook another few minutes. Remove from heat.

  • In your food processor, combine cooked lentils, chia gel, almond meal, tamari, and maple syrup. Blend until smooth. Transfer to a large bowl. Add remaining ingredients: cooked veggies and sunflower seeds and mix well with a spatula. Transfer bowl to the fridge to allow mix to set before forming into patties.

  • Preheat oven to 375. Form burger mix into burgers and place on lined cookie sheets. Bake for 40 minutes (flipping half way, if you like).

  • Serve burgers on a large leaf of lettuce with a dollop of pesto, some sprouts and any other toppings you may like. Enjoy!

  • NOTE: these burgers freeze well once they are cooked. To reheat, defrost aprox. 30 minutes and pan-fry or bake until heated through.

Kale Pesto

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1/3 cup pine nuts
1/3 cup pumpkin seeds
1 large head of kale, stemmed - 4 cups, packed
1 large bunch of basil – 1 cup, packed
3 cloves garlic, minced
1/3 cup olive oil
½ tsp salt
1/3 cup Nutritional yeast
¼ cup hemp hearts

  • In a dry skillet, over medium heat, toast pine nuts and pumpkin seeds until toasted. Set aside to cool.

  • In a large food processor, combine all ingredients and blend until smooth.


    There is still time to join in on our January Plant Based Transition Facebook Group! We’re sharing loads of information, recipes, ideas, meal planning tips, and finding motivation & inspiration through the support of being passionate about our health together!!

Kabocha Squash & Red Lentil Coconut Curry

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I have served up this curry to a crowd on numerous occasions and the feedback is always over the top. This is a super simple meal, made with simple (& affordable) ingredients, but slow cooked in such a way that really allows the flavours to come forward with warmth and strength. It makes a big batch, so plan to freeze some for a busy weeknight meal 😉.
The nourishment profile of this dish is definitely in the wow category. The Kabocha squash is one of my favourites because it has so much to offer in robust flavour as well as nutrition: rich in beta-carotene, Vitamins A & C, and a good source of iron, copper, magnesium, B vitamins, dietary fibre, and various antioxidants. Red lentils are an amazing source of plant based protein, beneficial for heart health, cancer prevention, blood sugar stability, and rich in B vitamins, minerals, and fibre.
This one is sure to make your belly & your body feel happy!

Kabocha Squash & Red Lentil Coconut Curry

PREP OPTION: Use slow cooker, prep and chop veggies the night before
Makes: 8 - 10 servings

Ingredients:
¼ cup coconut oil
1 large onion, minced
2 tsp salt
4 large cloves garlic, minced
3 inches ginger, minced
1 medium kabocha squash, cubed
1 Tbsp curry powder
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric powder
Lots of fresh pepper
1 cup red lentils, rinsed
6 cups vegetable broth
1 can coconut milk
1 head lacinato kale, stemmed & chopped
2 Tbsp maple syrup
Juice of 1 lime
Fresh cilantro or basil
Toasted cashew pieces
Cooked Rice or Quinoa for serving

Directions:

  • In a large soup pot or wok, sauté onion in coconut oil over medium heat, until translucent. Add salt, garlic, ginger, and cubed squash and stir. Heat for 3-5 minutes, then add spices, stir and heat for another 3-5 minutes.

  • Add lentils, vegetable broth, and coconut milk, reduce heat and simmer 20 – 30 minutes, until stew-like in consistency and squash is cooked.

  • Add chopped kale, maple syrup and lime, and simmer another few minutes, until kale is wilted.

  • Serve with brown rice or quinoa, fresh cilantro or basil, and toasted cashews. Optional toppings: coconut kefir/yogourt, and/or mango chutney.

Check out my other main meal recipes!