Asian Lentil Soup

Asian Lentil Soup

from the
American Institute for Cancer Research

This soup is a tasty, healthy and easy addition to your menu. Combine fiber-filled lentils with colorful carrots, celery, red bell peppers and bok choy for a wonderful medley of flavor and nutrition.

Lentils are legumes – related to beans and peanuts – and are rich in protein and the B vitamin folate. They are believed to have originated in the Near East and then spread to the Mediterranean and farther east, and they are still popular in those cuisines today.

The combination of garlic, ginger, soy and hoisin sauces power the flavor. Soy sauce is an ancient liquid seasoning used in China as early as the twelfth century BCE. Hoisin sauce is a thick, dark sauce made of soybean paste, chilies and salt and is sometimes referred to as Chinese barbecue sauce – sweet, salty, spicy and tangy all at the same time.

Pair this soup with a grilled cheese sandwich for a quick and easy dinner during the busy holiday season. Lightly brush slices of whole-wheat bread with olive oil, place oiled side down in a skillet over medium-high heat. Add a slice of natural cheese, top with another slice of bread, flip when the cheese begins to soften and serve when bread is golden brown.

Asian Lentil Soup

• 1 Tbsp. sesame oil
• 2 medium carrots, sliced thin
• 2 celery stalks, sliced thin
• 1 medium red bell pepper, diced
• 1 small onion, chopped medium
• 1 bunch bok choy, chopped (use green leaves and 2 inches of white stalk)
• 2 (15 oz) cans no salt added lentils (or cook 1 cup dry lentils per package direction)
• 3 cups low-sodium vegetable broth
• 4 cloves garlic, minced
• 1 tsp. fresh minced ginger
• 2 Tbsp. low-sodium soy sauce
• 1 Tbsp. organic hoisin sauce
• 1/4 tsp. red pepper flakes or to taste
• Salt and pepper to taste
• Fresh parsley finely chopped to garnish

Heat oil over medium heat in large pot. Sauté carrots, celery, bell pepper, onion and bok choy until tender, about 5 minutes. Set aside.

Add lentils and remainder of soup ingredients to sautéed vegetables, reserving parsley. Bring to a boil. Reduce heat, cover and simmer for 10 minutes.

Garnish with parsley and serve.

Makes 8 servings. Per serving: 1 cup.

Per serving: 155 calories, 3 g total fat (<1 g saturated fat), 24 g carbohydrate,
10 g protein, 8 g dietary fiber, 230 mg sodium.

Snowed in.... Arrabiata Sauce warmed us up!

There's a blizzard blowing through Colorado today.  Should be gone tomorrow, meanwhile I made a dish that I'd hoped would warm us up.  The term "arrabiata" is derived from the Italian word for "angry" and refers to the red pepper flakes in the sauce.  There are a number of recipes online for the sauce - mine has bison meat and fennel (anise) root.  Serve with a simple tossed salad and red wine.  It was quick, simple and very tasty!

Israeli Couscous with Apples, Cranberries and Herbs

Recently I've been cleaning out excess dry goods from the pantry, and came across a bag of Israeli Couscous.  I found this recipe on Food Network and tried it.  It was fairly easy, almost dump and cook (except for dicing an apple or two).  Served it with pork chops which were pan fried with garlic and pepper, then simmered with a little white wine.

Ingredients

Couscous:
2 tablespoons olive oil
2 cups Israeli couscous (or barley or orzo)
4 cups low-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley
1 1/2 tablespoons chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme leaves
1 medium green apple, diced
1 cup dried cranberries
1/2 cup slivered almonds, toasted, see Cook's Note

Vinaigrette:
1/4 cup apple cider vinegar
3 tablespoons maple syrup
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup olive oil

Directions
For the couscous: In a medium saucepan, heat the olive oil on medium-high heat. Add the couscous and cook, stirring occasionally until slightly browned and aromatic, about 3 to 5 minutes. Add the chicken broth and bring to a boil. Simmer for 10 to12 minutes or until the liquid has evaporated. Transfer the cooked couscous to a large bowl and set aside to cool. Add the parsley, rosemary, thyme, apple, dried cranberries, and almonds.

For the vinaigrette: In a small bowl, combine the vinegar, maple syrup, salt, and pepper. Whisk in the olive oil until smooth. Pour the vinaigrette over the couscous and toss to coat evenly.

Cook's Note: To toast the almonds, preheat the oven to 350 degrees F. Arrange the almonds in a single layer on a baking sheet. Bake for 8 to 10 minutes or until golden brown. Cool completely before using.

Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/israeli-couscous-with-apples-cranberries-and-herbs-recipe/index.html?oc=linkback