lentil: a modest legume or the veggie hero?

modest they may be, but lentils are delicious and pack-in some serious nutrition.  lentils not only contain high levels of proteins (100grams packs in 26 grams of protein), including the essential amino acids isoleucine and lysine, they also contain dietary fiber, folate, vitamin B, and minerals. better yet, lentils are one of the best vegetable sources of iron (100 grams contains 60% of the daily value).  no wonder that then Health magazine has called them one of the top five healthiest foods.

and you know what else is great about lentils?  whether you sprout them and eat them raw, or cook them, most lentils are pretty quick and easy to prepare and are very versatile.  from soups, salads to "filling" in pasta sauces and stews, lentils can be simple and rustic or quite sophisticated.  just use your imagination!

here are a couple of simple recipes for lentil salad. the first is inspired by the french green lentils i had at my disposal. i decided to make a salad that i imagined may be consumed in Provence... having a little Provencal herbs, some fresh fennel, capers and Dijon mustard always makes me think that i can emulate the smells and tastes of the French country! well, i'm not sure whether i was fully successful, but this is one tasty and simple salad to make.  and whether you are vegetarian, vegan or an omnivore, your body will thank you!

the second, also takes me (and hopefully you) on a culinary journey.  i had these wonderful Aleppo pepper flakes that i brought back from my last trip to Portland.  they are strangely and naturally moist and salty (without salt added) and i've been sprinkling them over many dishes lately.  i did a bit of research on them and found that are often used in Turkish and Tunisian cuisine, so i "imagined" a north African style lentil dish.  except this one also uses red quinoa  - not geographically or culinary-culture appropriate to the region, but so delicious! and so full of protein... you may or may not know, but quinoa is a seed (not a grain) that is traditionally used and grown in Peru (or had been once upon a time and is currently experiencing a revival) aside from the delicious nutty flavour is also an incredible source of protein.  lentils and quinoa together, only double the goodness!  i made this salad after my first long bicycle ride this fall and it was meant as a protein rich recovery meal.  and it was!

"dream of Provence", warm french lentil salad with balsamic cream

1 cup french lentils
1/2 bulb of fennel (plus whatever "feathery" fennel greens are on it), diced
1 carrot, diced
1/3 block of smoked tofu (if you can find it, or just regular firm tofu)
3 roasted red peppers
1T capers
2T balsamic cream or balsamic vinegar+1T maple syrup
1T olive oil + some for sauteing
1 bay leaf
1T herbs Provencal, or thyme and rosemary
pinch of ground cumin
sea salt, black pepper

in a small pot, bring the lentils to boil, in 2 cups of water with 1 bay leaf.  turn down the heat, simmer partially covered for 15-20minutes or until tender but still a little crunch.

heat a little olive oil in a pan. saute the diced fennel bulb, tofu and the carrots with a little cumin and sea salt. saute for about 5 minutes.  drain and dice the roasted red peppers.  when lentils cooked, drain and, in a medium sized bowl, combine the lentils with the sauteed veggies, roasted red peppers, finely chopped fennel greens, capers, salt, balsamic cream, oil and herbs. add some ground peppers to taste. serve with crusty bread, or on a bed of greens!

Tunisian quinoa lentil salad  

1 cup red quinoa
1 cup french lentils (or green lentils)
1 red bell pepper, diced
1yellow or orange bell pepper, diced
5 cloves of garlic, whole unpeeled 
6-7 asparagus spears, cut into 1/2 chunks
5 marinated artichoke hearts
1/2 bunch of flat leaf, Italian parsley
dill weed or fennel greens
juice of one lemon
olive oil
sea salt
1t cumin, ground
1t Aleppo pepper flakes, or chili pepper flakes

in a pot, bring the quinoa and 1 and 1/2 cup of water to boil.  turn down the heat and simmer, under cover until done (it should take about 10-15mins).
in another pot, bring the cup of lentils and 1 1/2 cup of water to boil (add a bay leaf).  turn down down the heat and simmer.  the lentils and the quinoa will take an approximately the same amount of time.  the lentils may take a little longer.

while the quinoa and lentils are cooking, place the diced peppers, garlic and the asparagus in a roasting dish, and toss with 2T of olive oil and some coarse salt and pepper.  roast in the oven at 500F for 10mins or until done.  when done, squeeze the garlic out of the husk. set aside.  


cut the artichoke hearts into smaller/bite size pieces.  finely chop the dill and parsley. 

in a large bowl, combine the quinoa, lentils, roasted veggies, artichokes, parsley and dill weed.  squeeze the lemon, add 2T (or more if you like) of olive oil, salt, pepper, cumin and the Aleppo or chili flakes. serve with lemon wedges for more lemony goodness!

dissertation cabbage

i admit, this is a truly strange title for a blog entry... almost as if i was trying to scare my readers (the few that there are) away.  but don't fear! this post will not have anything to do with the subject of my dissertation.  it does, however, have something to do with the process of writing it...

a couple of days ago, someone commented on my panzanella post (on facebook) by suggesting that it must take a lot of time to prepare my food.  in reply, i assured this person that most food i prepare is not very labour intensive.  admitedly, i have no idea why i was feeling a bit defensive about taking more time than necessary out of my very busy dissertation writing schedule to make nutritious meals... first, i don't take more time than necessary (or do i?); second, i happen to think that all this nutritious food will fuel my writing, right?

well, i admit, i did feel a bit defensive nonetheless, so i decided to show my readers, that good, tasty food, really does not have to take a lot of time.  hence, this dish.  its hardly a recipe and it involves cabbage which may scare some people off.  but i happen to think cabbage is fantastic and i am sure that you will like it too!  but the main point here, is that this meal takes NO TIME to make.  it took 10 minutes to prepare! now, that is NOT a lot of time to procrastinate, is it? hence, it is the first of my "dissertation meals" series:  good brain fuel that takes no time from your writing! of course, to make this a more filling MEAL, you'd have to serve it on some rice or quinoa, which would add a bit of time to the preparation unless you have made some ahead of time.  but if you just want a to quick, light lunch or dinner, you are 10 minutes away from some really yummy cabbage stir fry!

"dissertation cabbage"

(red cabbage fennel stir fry, with mint lemon "pesto" and tamari)

1 small head of cabbage
1/2 head of fennel
1 red onion
4 cloves garlic
splash of tamari sauce
1/2 cup of mint lemon pesto
1T olive oil or sesame oil

mint lemon pesto
1 bunch of mint
juice of 1 lemon
splash of rice vinegar
1/3 cup olive oil
1/4 cup almonds
process all these ingredients in a food processor or a blender.  here is your mint lemon pesto.

for the stir fry: cut the cabbage and the fennel into bite size, longish pieces.  slice the onion. mince the garlic.  heat 1T olive oil in a wok or a deep frying pan.  saute the onions and garlic for about 1 minute.  add the cabbage and fennel and stir fry for 5 minutes.  add the tamari, stir for another minute.  add 1/2 cup of the mint lemon pesto, stir, serve, eat.  NOW, get back to whatever you were doing!

my citrus crush

i rarely bake because that usually involves following a recipe since i'm not experienced enough to make my own, and as i've already mentioned, i'm usually not patient or organized enough for that. but unlike cooking (where you can get away with so many shortcuts), baking is a more specific science and understanding what things do and how they react with each other is pretty crucial to getting good results. even so, i usually can't help but experiment just a little ...

i created this lemon-lime poppy seed loaf to bring to my friend sarah's place. she made me a lovely meal and i wanted to share something sweet with her. i modified and combined two recipies i had and used whatever i had on hand (which meant some shortcuts and substitutions). to my and sarah's great surprise, the results were really delicious: a moist, citrusy cake with just a little crunch and lovely black speckles... and for the bonus prize - its pretty healthy! and can be vegan!


for the cake/loaf

1.5 cups spelt flour (sifted)
1.5t baking powder
0.5t salt
0.25 cups poppy seeds
6oz yogurt (or soy yogurt)
0.3 cups oil
0.5 cups sugar (i used brown)
0.25 cups freshly squeezed lemon and lime juice (about 1 lemon and 1 lime)
3-4t lemon and lime zest
1t vanilla extract

for citrus syrup

0.3 cup lemon or lime juice (or mixed)
2-3T sugar

mix the yogurt, oil, sugar together, add the juice, zest and vanilla. mix well.
sift the dry ingredients (flour, salt, baking powder) together and add the poppy seeds. add the dry into the wet and mix to combine.
transfer into a greased loaf pan or a spring form pan, bake at 350F for about 35min or until toothpick comes out clean.

while the cake is cooling, in a small sauce pan heat bring the lemon/lime juice and sugar to a boil while stirring, reduce the heat and simmer for a couple of minutes. take of the heat and let cool. when both the cake and the syrup have cooled, pour the syrup over the cake. before you do so, you can decorated the cake with slivered almonds, slices of candied lemon or lime or pretty swirls of lemon rind. i only thought of that after words....

tips: note, i used a full loaf pan and it made a short/thin cake; a demi-loaf pan would probably be more appropriate for this recipe. or you can double the ingredients ... but remember to increase the baking time if you do that.

so, i did double the recipe and increased the baking time by about 10-15min - still delicious.