August 15, 2016
Our August cooking class focused on lentils. Lentils are little powerhouses of nutrition. Full of fibre, protein, vitamins and minerals. They are many different kinds of lentils, each with different properties.
I generally use red, green and black lentils. I love the red lentils for soups as they dissolve into the broth for a hearty, filling dish. Green lentils hold together better when cooked and are great for soups, stews and dishes where you want a bit more texture. And black lentils are very firm once cooked. Cook up a batch of black lentils and leave them in the fridge. Add them to any dish your are cooking or sprinkle them on salads, or rice for an extra boost of protein and visual interest.
For the class we made a soup using red lentils and lentil-rice balls using green lentils. Of course the class also included a green smoothie and a dessert – apple crisp. I hope you will give the recipes below a try and enjoy them.
A big thank you goes out to Shirley who facilitated the class for me. I took an unfortunate tumble off my bicycle and am not getting around well right now. Shirley did not have time to pre-test my recipes and made them first time for the class. Thank you for taking on the challenge Shirley.
Our photographer, Michael, is away on vacation, so no pictures. I know a recipe is better with pictures, so I will try to add them later after I make these recipes again.
This is my basic go to smoothie and I make it at least once every week. It follows the basic smoothie recipe from The Raw Family, 2 cups greens, 2 cups fruit, 2 cups water.
- 2 cups kale
- 2 cups frozen mango chunks
- Juice of ½ lemon
- 2 cups water
Blend all ingredients in a blender until smooth.
Red Lentil and Carrot Soup with Coconut
I have been making this lentil soup for years. Its from a cookbook my mother gave me, 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson. I have adapted it slightly over the years. I love this soup even in the hot summer months. The red lentils dissolve into the broth so even those who don’t like lentils will love it.
- 2 cups red lentils
- 2 onions, finely chopped
- 4 to 6 large carrots, small dice
- 4 cloves garlic, minced
- 2 tsp turmeric
- 2 tsp ground cumin
- 1 tsp salt
- ½ tsp pepper
- 2 Thai chillies, fresh or dried (optional)
- 1 can (28 oz/796 ml) crushed tomatoes
- 6 cups vegetable stock
- 1 can (14 oz/398 ml) coconut milk
- 1 tbsp lemon juice or white balsamic vinegar
Rinse lentils under cold water and set aside. Place all ingredients except coconut milk and lemon juice (or vinegar) in a slow cooker or large pot. If using, leave chilli pepper whole for a slightly spicy soup, crush for more spice. If using a slow cooker, cook on low for 8 to 10 hours or on high for 4 to 5 hours. If doing on the stove top, bring to a boil and simmer slowly until lentils are very well done and partially dissolved in the broth. If using whole chilli peppers, remove from the soup.
Add coconut milk and lemon juice (or vinegar) and it’s ready to serve.
Lentil Rice Patties or Balls
This Forks Over Knives recipe makes a great patty, ball or loaf. I have adapted the original recipe to add a bit more spices and flavorings. Its great as a burger or in a sandwich. If using the balls to top spaghetti or with gravy or a sauce, heat the balls separately in a frying pan. Don’t heat in the sauce as they will not hold their shape.
Don’t forget to add the oats when the rest of the mixture is quite hot as I find this helps bind the ingredients together well. You can use a food processor to partially mash the ingredients into a finer texture but it is not necessary. Just chop your veggies fine and mash everything together well.
- 1¾ cups water
- ½ cup brown-green lentils
- ½ cup short-grain brown rice
- 2 tsp dried poultry seasoning
- 1 tsp granulated onion
- 1 medium onion, chopped finely
- 5 medium white or brown (cremini) mushrooms, chopped finely
- 1 large rib celery, chopped finely
- 1 tbsp freshly minced garlic (about 5 medium cloves)
- ¾ cup quick-cooking rolled oats
- 1 can (6 ounces) tomato paste (1/2 cup)
- 1 cup finely chopped pecans or walnuts
- 1 tbsp minced fresh sage leaf (or 1½ teaspoons dried, rubbed sage)
- 1 tsp dried thyme (or 2 teaspoons fresh minced)
- ¾ tsp dried ground rosemary (or 1 ½ teaspoon fresh minced)
- 1 tsp dried oregano (or 2 tsp fresh minced)
- 1 tsp vegan Worcestershire sauce (regular contains anchovies)
- 1 to 2 tbsp soy sauce (to taste)
- 2- 3 tbsp balsamic vinegar (to taste)
- 1 tsp salt (or to taste)
- ½ tsp pepper (or to taste)
- 1/8 tsp cayenne (or to taste)
In a medium saucepan on high heat, combine water, lentils, rice, poultry seasoning, and granulated onion. Bring to a boil then turn down to simmer, and cook covered for 45 minutes. When done cooking, remove from the heat and let stand for 10 minutes with the lid still on. (Prepare your remaining ingredients while the rice and lentils are cooking.)
In a medium skillet on high heat, add 1 tablespoon of water. When the water begins to sputter, add the chopped onion, mushrooms, and celery, and cook stirring for about 3 minutes, adding water just as needed to prevent sticking. Add the garlic, and cook stirring for an additional 2 minutes, until the vegetables have softened (adding water as needed). If you’re using dried herbs, stir them in with the garlic (if using fresh herbs, add them in next step). Remove from heat.
In a large bowl combine the oats, tomato paste, nuts, Worcestershire sauce, soy sauce, vinegar and if you’re using fresh herbs (rosemary, thyme, sage, oregano) add them now as well. When the cooked vegetables, and rice and lentils have cooled for about 10 minutes but are still very warm, add them to the bowl and until all ingredients are mixed thoroughly. Add salt, pepper and cayenne to taste. Adjust seasonings to taste (vinegar, soy sauce, spices).
If desired, place the mixture in a food processor and pulse just blended but still chunky. Shape into patties or balls. Fry in a frying pan until crispy on both sides. Or bake in the oven at 350 for 20 minutes or until crispy. Also good as a loaf (bake 1 hour at 350).
Right now local apples are plentiful and this recipe from the Oh She Glows Cookbook is a great way to use them up. It is low in sugar and fat but super tasty. I have adapted the original recipe slightly to add more apples. I love this recipe for an easy dessert and then the leftovers for breakfast.
Angela Liddon from Oh She Glows has a new cookbook coming out in September 2016, next month. You can pre-order your copy of Oh She Glows Everyday from Amazon. I have mine ordered and one for each of the kids too. I love every recipe in her first cookbook.
- 10 to 12 heaping cups of apples, chopped but not peeled
- 1 tbsp arrowroot powder or corn starch
- 1/3 cup coconut palm sugar
- 1 tbsp chia seeds
- 1 tsp cinnamon
- 1 tbsp lemon juice
- 1 cup rolled oats
- 1 cup thinly sliced almonds
- 1/3 cup almond meal
- ¼ cup maple syrup
- ¼ cup coconut oil
- ¼ cup unsweetened shredded coconut
- 1 tsp cinnamon
Preheat oven to 375F. Lightly grease a 11 by 9 inch baking dish with coconut oil, or line with parchment paper.
Make filling. Place chopped apples in a large bowl and sprinkle arrowroot powder on top. Toss well to combine. Add the sugar, chia seeds, cinnamon and lemon juice and combine well. Pour into the prepared pan and smooth top out evenly.
Make topping: Place all ingredients in the same bowl you used for the apples and combine well. Sprinkle evenly over the apples in the prepared pan.
Cover dish with foil and poke a couple air holes in the foil. Bake for 35 to 45 minutes, until the apples are just fork tender. Uncover dish and bake for 10 to 15 minutes more until topping is nicely browned.
Serve hot or cold, your preference. Great with a scoop of vegan ice cream or Whipped Coconut Cream. (Check out this step by step tutorial for making Whipped Coconut Cream by Oh She Glows) Leftovers are great for breakfast.
We did not make this recipe in class, but its another great lentil soup recipe that I hope you will try. Its from Angela Liddon’s Oh She Glows Cookbook (I told you I loved every recipe in the book and I meant it). I adapted it slightly to increase the veggies. The best part about this soup is the delicious broth, I love the spice mixture.
Red Lentil Kale Soup
- 1 tsp oil
- 1 onion, diced
- 2 cloves garlic, minced
- 3 stalks celery, diced
- 2 carrots, diced
- 1 bay leaf
- 1 ¼ tsp ground cumin
- 2 tsp chilli powder
- ½ tsp ground coriander
- ½ tsp smoked paprika
- 1/8 tsp cayenne pepper, or to taste
- 1 – 14 oz can of diced tomatoes
- 6 cups vegetable broth
- 1 cup red lentils, rinsed and drained
- 2 large handfuls of destemmed kale, chopped very fine (or spinach)
- Salt and pepper to taste
In a large pot, heat oil. Add onions, garlic, celery and carrots and sauté until the onion is translucent. Add the spices, stir to combine and sauté for a couple of minutes, until fragrant. Stir in tomatoes with their juices, broth and lentils. Bring to a boil and then simmer uncovered for 30 minutes, or until the lentils are tender and fluffy. Season with salt and pepper, discard bay leave. Stir in kale and cook for about 5 minutes.