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INGREDIENTS
3 cups water
2 cups dried brown lentils
1/2 teaspoon salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 teaspoon ground ginger
1/2 teaspoon vanilla extract
1/4 teaspoon ground allspice
1/4 teaspoon black pepper
INSTRUCTIONS
Preheat oven to 350 degrees.
Combine water, lentils, and 1/4 teaspoon salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid.
Ingredients:
6-8 medium potatoes
1 cup seasoned ground beef
beef stock
cooking oil
salt & pepper
Choose potatoes that are uniform in size, then peel, core and soak them in
salted water. Drain, dry well and fry. Remove and place the potatoes onto
absorbent paper towels to cool, then fill them with the seasoned ground beef.
Arrange neatly, upright, in a pot, then cover half-way with the well-seasoned
stock and cook slowly. For variety, try tomato juice instead of beef stock
Combine lentils and diced onion in an 11x7-inch baking dish. Combine 1/4 teaspoon salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.
Ingredients:
1/2 cup garbanzo beans
1/3 cup dry couscous
1/2 cup finely chopped cauliflower
1/8 teaspoon saffron
1/2 teaspoon cumin
Instructions:
1. Warm Garbanzo beans and cauliflower.
2. Cook couscous by steaming or combining with boiling liquid and let stand
until the liquid has been absorbed..
3. Fluff together ingredients.
Ingredients:
1 cup water
1 cup couscous
1/2 cup currants
2 teaspoons olive oil
1 small onion, finely chopped
2 cloves garlic, finely chopped
1 tablespoon fresh ginger, finely grated
1 teaspoon cumin seed, toasted
1 orange, grated (zest of)
1 tablespoon fresh coriander, finely chopped (cilantro)
salt
hot chili flakes
Instructions:
1. In saucepan, bring water to boil.
2. Stir in couscous and currants.
3. Cover and remove from heat. Let stand 5 minutes.
4. Meanwhile, heat oil in large non-stick fry pan over medium-high heat. Add
onion, garlic and ginger.
5. Saute 3 minutes or until tender.
6. Add cumin seeds.
7. Saute 1 minute. With fork, fluff couscous and currants.
8. Stir in onion mixture, orange zest and coriander.
9. Add salt and hot chili flakes to taste.
Ingredients:
2 (19 ounce) cans fava beans
3 tablespoons olive oil
3 large onions, chopped
5 cloves garlic, minced
2 tablespoons hot red pepper flakes
1/4 cup tomato sauce
3/4 cup hot water
3 tablespoons fresh parsley, chopped
salt and pepper
2 tablepoons Hungarian paprika
Instructions:
1. Heat oil in a large saucepan& over medium heat saute
the onions& garlic until golden.
2. Stir in remaining ingredients except the beans.
3. Bring to a boil, reduce heat and simmer 30 minutes (add a bit more water
if it reduces too much- the sauce should have some liquid to it).
4. Gently stir in the fava beans and let stand for a few minutes so the beans
absorb some of the flavor from the sauce.
Raw Orzo
This main course pie is a family favorite and a good substitute for lasagna, as the ingredients are similar, but assembling it is much easier than lasagna.
1 ½ cups orzo, cooked and drained
15-ounce jar of your favorite spaghetti sauce
½ cup grated Parmesan
1 10-ounce package frozen chopped spinach
1-cup ricotta (can use low fat)
1 egg
A pinch of grated nutmeg
Shredded mozzarella
9" or 10" pie pan
Oven: 350F
Pie Base: In a bowl, mix cooked orzo & about ½ of the tomato sauce & egg & parmesan. Line the bottom and sides of pie pan.
Pie filling:
Cook spinach according to package directions and drain well.
Mix spinach, ricotta and nutmeg in a separate bowl. Place the filling on top of the base. Cover with remaining tomato sauce (you may not need all of it.)
Bake at 350F for 30 minutes.
Sprinkle the top with shredded mozzarella and bake for an additional 5 minutes.
Let cool 5 minutes before serving. Serves 6.
Ingredients:
Tin of fava / fuul beans
Olive Oil
Lemon Juice
Salt & Pepper
Instructions:
Mash the beans against the side of the saucepan as you heat
them.
When hot and thoroughly mashed add lemon juice, olive oil and seasoning to
taste.
Eat immediately with bread.
Ingredients:
1 1/3 cup(s) uncooked brown or white rice.
2/3 lbs.lentils
1 1/3 Tablespoon(s) vegetable oil, divided.
2/3 Tablespoon crushed garlic.
1 1/3 can(s) of tomato sauce.(16-ounce)
1/3 cup(s) water.
1/6 cup(s) vinegar.
2/3 medium onion.
Instructions:
Cook rice according to directions. Rinse lentils and put them in a pot, covering
them with water and bring to a boil. Then simmer on a low heat until almost
all water is absorbed and lentils are well cooked. Add extra water if longer
time is needed. To make the sauce, first sauté the garlic in 1/2 of
the oil until golden. Add all of the tomato sauce and simmer 10-15 minutes.
Add water and vinegar and bring to a boil. Remove from heat immediately and
add salt to taste. Finally, slice onion in thin, small pieces and sauté
in the remaining half of the oil until brown and crispy.
The dish should be arranged as a layer of lentils (on the bottom), followed by a layer of rice, then another layer of lentils and another layer of rice. Sprinkle the onions and the sauce on top before serving.
Calories per Serving: 563
Fat: 7 grams