Posts Tagged With: clove garlic

Quick Green Lentil Stew

This is one for the ‘Beach House Basics’ page; the place to go for simple food, prepared with love (of course!).  Good food does not necessarily mean complex with loads of ingredients and this is one that we make regularly.

Sometimes, when writing this blog, I forget that people just want something easy.  I normally put the more elaborate or special occasion dishes that we make, but really, the everyday food is just as good, just not quite as fancy.

This stew can be made with puy lentils, which many would class as the best, I feel that green lentils make a good substitute (and are cheaper).  The lemon, chilli and coriander give the stew a lift, making it great for this time of year (its springtime in Britain).

Like so many recipes, this could be used as a side dish, but for me, it deserves to be center stage.  Adding the potatoes means this is a definite main course filler.

The coriander is something we had in the kitchen, but you could use any fresh green leaf herb really and the lemon could always be a lime instead.

This recipe needs dried lentils that need soaking (overnight).  Otherwise this is minimal fuss and maximum munch!

This recipe will be a good dinner for two people, though we normally cook in bulk and dip into it over a few days.

Green Lentil Stew

The Bits 

1 cup of green lentils (soaked overnight) or one tin, 1 clove garlic (finely chopped), 1 great carrot (chopped) , 2 large tomato (chopped), a few new potatoes (sliced), 1/2 teas of chilli flakes, 1 big handful of coriander, juice of half a lemon, a glug of olive oil, 1 pint of good veg stock (as needed).

Do It

Drain soaked lentils (a quick wash for them) and cover with your veg stock (approx 1 inch above lentils) in a saucepan.  Add a little sea salt and bring gently to the boil, then cover and simmer.  Cook as per packet guidelines (30 minutes should do), try one for ‘bite’.

Once lentils are 10 minutes from being cooked, stir them and add your potatoes (it should be looking quite stew-like by now) and cook for 5 minutes, then add your garlic, chilli, carrots and tomatoes, cook for a further 5 minutes.  Then stir in the olive oil, lemon juice and coriander and place a lid on the stew, turning the heat off.  Let the flavours marinade for a few minutes and then serve.

Serve

We normally have it topped with a little olive oil and toasted sunflower seeds, with brown rice and yoghurt.   Just by itself with a fresh green salad is also great.

We Love It!

This is perfect for when you only have a small window of time to work your kitchen magic!

Foodie Fact

These wonder legumes are filled with cholesterol lowering fibre, they also help to maintain your blood sugar levels.  They contain high levels of six important minerals, two vitamin B’s and protein, with hardly any calories.

 

 

Categories: Budget, Dinner, Healthy Eating, Low G.I. (glycemic index), Recipes, Side Dish, Vegan | Tags: , , , , , , , , , , , | 9 Comments

Miso and Tahini Dressing

A punchy little number with a good health kick to it.

This makes for a nice thick dressing with a tangy flavour like no other.  The first time I read the recipe I knew it would be an interesting flavour and it’s turned out to be a real favourite at the B.H.K.

It goes perfectly with roasted root veg and potatoes, maybe with a veggie sausage thrown in.  We have it as a substitute to a classic meat-based gravy, good served hot or cold.

I use brown miso paste but experimenting with different miso would work well also.

Warning!  This can get quite salty so use sparingly and taste before serving, balancing flavours accordingly.  Use more date and lemon to balance the saltiness.

The Bits

1 tbsp Brown Miso Paste, 2 tbsp Soya Sauce, 2 tbsp Tahini, 2 tbsp olive oil, 4 dates, 1 squeeze of lemon juice, 2 tbsp filtered water, 2 tomatoes, 1/2 onion (or leek, a mellow white onion would be best here), 1 clove garlic.

Do It

Put all ingredients into a blender and whizz until a smooth sauce is formed

Serve

As a dip, over a veggie burger or sausage, or as a dressing.  We had it cold mixed into roast vegetables and also as a beetroot and carrot salad dressing.

We Love It!

This dressing has a rich almost alcoholic flavour.  A great substitute to a sherry gravy!   Healthy food that tastes amazing, you can’t beat it!

Foodie Fact

This dressing has some great raw components, packing a real health kick.

Miso is fermented soya beans, which can have grains (ie rice or barley) added for different flavours.  Fermentation is possible due to nifty micro-organisms that have been used in this way in China and Japan for thousands of years.  Food fermented using these micro-organisms are referred to as ‘Koji’.

You may have tried Miso Soup, but Miso has many other uses and is a healthy substitute to salt.

Young Miso is normally white and darkens the longer it matures, which can be years.  The longer the fermentation, the stronger the flavours.  Miso is available in many colours including green and red.

Miso is high in sodium, but does not affect our system the same way as normal salt, having less impact on blood pressure etc.  After tests is Japan, scientists still do not fully understand why this is the case.

Miso is full of antioxidants (like manganese and zinc) and like other soy based foods it contains the super phyto- nutrient antioxidants (phenolic acids).  Miso is also a good source of dietary fibre and protein and benefits the digestive tract.

Mighty Miso

Categories: Dressings, gluten-free, Healthy Eating, Raw Food, Recipes, Salads, Sauces, Snacks and Inbetweens, Superfoods, Vegan | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

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