Savory Protein Red Lentil and Steel Cut Oats Porridge (vegan & gluten-free)

Recipe from Nisha Melvani of Cooking for Peanuts 
Husband-Tested in Alice’s Kitchen
Makes 2 generous servings

I had never made nor tested savory oats before.  I found this recipe and it looked so good, I gave it a go. It was just scrumptious!  It’s quite easy to prepare, but because it takes 20 minutes to cook and you must babysit it a bit, it would make a better savory breakfast on a weekend morning.  It could also be served for any other meal of the day.  

Ingredients
½ cup red lentils rinsed
½ cup steel-cut oats 
¼ cup nutritional yeast
½ teaspoon ginger powder
½ teaspoon garlic powder
1/8-¼ teaspoon turmeric
2 teaspoons coconut aminos or low-sodium tamari
1 teaspoon sriracha, optional
1 cup chopped greens (bok choy, kale, spinach, napa cabbage, collards, etc.)
½ cup sliced shiitake mushrooms or cremini mushrooms** 
2 cups low-sodium vegetable broth + a bit more to prevent sticking as you cook
Dash of black pepper

For the optional omega 3 topping: The omega seed topping is optional but adds texture and heart-healthy fats.
2 teaspoons ground flaxseed (I added these when the dish was done.)
2 teaspoons ground chia seeds (I omitted these.)
1 teaspoon ground black cumin seeds (I didn’t have these.)
2 teaspoons sesame seeds (I used toasted sesame seeds after the dish was done.)

Instructions
1. Rinse lentils: Place red lentils in a fine-mesh sieve and rinse very well under running
water until the water runs clear. Drain thoroughly.
2. Combine: In a medium pot, combine the drained red lentils, oats, nutritional yeast,
ginger powder, garlic powder, turmeric, coconut aminos, chopped greens, and sliced
mushrooms. Add the 2 cups of broth.
3. Cook: Bring the liquid to a gentle boil over medium-high heat, then reduce to a low
and simmer uncovered for about 20 minutes, or until the oats and lentils are cooked.
Stir occasionally, until thick and creamy. If it begins to stick to the bottom of the pan, stir in a bit more broth.
4. Season: Taste and adjust seasonings. Add salt and black pepper to taste.
5. For serving: Serve warm with a generous pinch of omega seed topping, if
using.

Notes
**For extra texture, brown sliced mushrooms in a dry skillet over medium-high heat until they release their moisture and turn golden. No oil required. Add a pinch of salt as desired at the end, then spoon over the porridge just before serving.

Storage: Store leftovers in an airtight container in the fridge for up to 4 days.  To reheat, add a splash of water or broth and gently warm it on the stovetop or in the microwave, stirring halfway through.  The texture will loosen as it heats.  You can also prepare the dry ingredients and seed topping in advance to weekday cooking even faster.

Nutrition
Calories: 396; Carbohydrates: 62g; Protein: 25g; Fat: 7g; Saturated Fat: 1g; Polyunsaturated Fat: 2g; Monounsaturated Fat:1g; Trans Fat: 0.01g; Sodium: 147mg; Potassium: 994mg; Fiber: 23g; Sugar: 2g; Vitamin A: 1427IU; Vitamin C: 6mg; Calcium: 122mg; Iron: 8mg

Quick Lentil and Butterbean Curry with Peas with Couscous (vegan)

Recipe from The Happy Pear

Husband-Tested in Alice’s Kitchen
Makes 4 generous servings

This tasty, comforting dish was very quick to make, perfect for a week night meal.  It even tasted better the next day, so also perfect for meal prep day.

1 cup couscous*
1 cup boiling water

2 cups sliced mushrooms (oyster, shiitake, button, cremini)
Water
1 Tablespoon fresh minced ginger
4 cloves garlic, minced
Chili pepper (I used ½ jalapeno seeded and minced.)
2 Tablespoons tamari
2 Tablespoons curry powder
2 cups cooked brown lentils, rinsed and drained (canned lentils can be used) 
1 (15 oz.) can butterbeans, rinsed and rained
1 (15 oz.) can chopped tomatoes
2-3 scallions, thinly sliced (white and green parts)
1 (15 oz.) can lite coconut milk or full fat coconut milk
1 cup peas (frozen or fresh)
¼ cup fresh cilantro, chopped (optional)
4 dried curry leaves (optional)
1 Tablespoon fresh lime juice
Kosher salt, to taste 
Fresh ground pepper, to taste

Put 1 cup couscous in a heat proof bowl.  Add 1 cup boiling water. Stir and place a plate over the bowl.  Let this sit while you make the curry. (This curry will also taste great with brown rice, but making couscous is very quick.)
Heat a non-stick skillet to medium high heat.  Add the mushrooms.  Sprinkle with a bit of salt.  Allow the mushrooms to brown a bit.  Add a splash of water if they begin to stick.  Add the ginger, garlic, and pepper.  Stir for about 1 minute.  Add the tamari and the curry powder.  Stir for about 1 minute.  Add the lentils, the butterbeans, the tomatoes and the coconut milk. Mix well.  Stir in the scallions.  Bring to a simmer.  Allow to simmer about 5 minutes.  Add a splash of water if needed.  Add cilantro and curry leaves (if using), the peas and lime juice.  Season with salt and pepper.  
Remove the plate from the couscous bowl.  Use a fork to fluff up the couscous.  Put some couscous in a rimmed plate or bowl.  Add some of the curry and serve.

Cozy White Bean Mushroom Stew (Vegan)

 

Recipe adapted from Minimalist Baker

Husband-Tested in Alice’s Kitchen

Makes 4 generous servings

Cozy, creamy white bean and mushroom stew with potatoes and herbs is an easy 1-pot entrée perfect for cooler weather. This is absolutely delicious and good enough for a nice dinner party.  I served it along with Garlic Toast, Kale Salad, and some Roasted Kabocha Squash.

3 Tablespoons vegan butter 

1 medium onion, diced (about 2 cups)

2 stalks celery, minced

2 carrots, minced

1 lb. mushrooms, sliced (about 7 cups) (You can use a mixture of shiitake and cremini.)

¾ teaspoon dried thyme*

¾ teaspoon dried rosemary*

¾ teaspoon kosher salt 

¾ teaspoon freshly ground black pepper (I used ½ teaspoon Aleppo pepper.)

4 cloves garlic, minced

¼ cup white wine to deglaze the pan (This is optional, but it really added a nice touch to the stew.) 

2 Tablespoons cornstarch 

2 teaspoon tamari or soy sauce

1 Tablespoon Dijon mustard

1 teaspoon vegan Worcestershire sauce

3 cups vegetable broth (I made broth using water and No-Chicken Better Than Bouillon)

1 lb. baby potatoes, cut into 1/2-inch cubes (about 3 cups)

2 (15 oz.) cans white (cannellini) beans, drained and rinsed (or 3 cups homemade)

2 cups plain, unsweetened dairy-free milk (I used about 1 cup of soy milk plus more broth.)

Fresh parsley, finely chopped, for serving

Add the vegan butter to a large pot or Dutch oven and heat over medium heat. Once the butter has melted, add the onion, celery, and carrots and sauté for a few minutes. Next add mushrooms, thyme, rosemary, sea salt, and pepper. Cook for 7-10 minutes or until the mushrooms have released most of their moisture and begin to brown. Add the garlic and cook for another minute.  Deglaze the pot with white wine.

Next add the cornstarch and stir to coat the vegetables. Then add the tamari, Worcestershire, and mustard and stir again. Add the vegetable broth and potatoes and bring to a boil. Once boiling, reduce the heat and simmer (uncovered) for 15-20 minutes, or until the potatoes are tender, stirring occasionally.

Stir in the beans and dairy-free milk and simmer (uncovered) for another 10-15 minutes until the vegetables are tender and the stew has thickened (it will continue to thicken as it cools). Adjust for seasoning and thickness as needed, adding more tamari or salt for saltiness, mustard for acidity, or dairy-free milk to thin it slightly.

Serve warm and optionally garnish with parsley and a sprinkle of freshly cracked black pepper.

Store in a sealed container in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. It will thicken as it sits. To thin, add more broth, dairy-free milk, or water when you reheat.   

Notes:  

I used 1½ teaspoons Herbes de Provence instead of the thyme and rosemary.

Reviewers added some peas, kale or spinach to the stew for some color and added nutrition.

Nutrition (1 of 4 servings)

Calories: 403; Carbohydrates: 61.5 g; Protein: 17 g; Fat: 11.2 g; Saturated Fat: 6.3 g; Polyunsaturated Fat: 0.6 g; Monounsaturated Fat: 0.8 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 1322 mg; Potassium: 1440 mg; Fiber: 13.1 g; Sugar: 9.1 g; Vitamin A: 16 IU; Vitamin C: 15 mg; Calcium: 339 mg; Iron: 5.5 mg

Hearty Vegetable Stew (Vegetarian/No-Oil)

Recipe from Cheeky Chickpea 

(Adapted just a bit) Husband-Tested in Alice's Kitchen

Makes about 6 servings

This stew is m-m-good!  Once the veggies are all prepped, the stew will be ready to eat in less than 45 minutes.  Serve with a crisp salad and thick slices of whole grain bread for a real treat of a meal.  

1/4 cup vegetable broth or water (Add more if needed)

1 large yellow onion, chopped

3 cloves garlic, chopped

3 Tablespoons tomato paste

2 Tablespoons fresh rosemary, finely minced OR 1 teaspoon dried rosemary

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

1/4 teaspoon celery salt or 1/4 teaspoon celery seed

3 medium carrots, sliced (2 cups)

1 small rutabaga, peeled and cut into bite-sized pieces (1 1/2-2 cups)

5 medium red potatoes, cut into bite-sized pieces (about 5-6 cups)

1/2 lb. (227 grams) sliced mushrooms

2 1/2 Tablespoons Better Than Bouillon Vegetarian No-Beef Base

1/2 cup beer** (Use gluten free beer to make this stew gluten free.)

1/2 cup red wine

3 cups water (Add more if needed)

1 cup frozen peas (optional)

Stovetop:

Heat a soup pot to medium high.  Add 1/4 cup vegetable broth to the pot.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Add the rest of the ingredients except the peas.  Stir and bring to a boil.  Turn down the heat to a simmer and then cover the pot.  Cook for 30-35 minutes or until the vegetables are tender.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Slow Cooker:

Heat a skillet to medium high.  Add 1/4 cup vegetable broth to the skillet.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Put the sauteed ingredients in a large slow cooker.  Add the rest of the ingredients except the peas.  Cook on high for 3-4 hours or low for 5-6 hours.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Notes:  

To make this stew gluten free, use gluten free beer.

Do not add more than 2 cups rutabaga or the stew will turn out too sweet.  The same goes for the carrots.

Add a bit more water or broth as needed if the stew seems too thick to you.

I have another vegetable stew recipe on my blog that is made in the Instant Pot.  I haven't tested the Hearty Vegetable Stew recipe above using the Instant Pot, but I'm thinking the timing would be the same.  High pressure for 10 minutes and then use natural release until the pin drops.  Add the peas and then cook on saute for about 2-4 minutes.

Nutritional Information: (1 of 6 servings without peas) 123 calories; 0.5 g fat; 0 mg cholesterol; 204.9 mg sodium; 22.8 carbohydrates; 8.5 g sugars; 2.7 g protein

Wild Mushroom Stroganoff Soup (Vegan)

Recipe from Rabbit and Wolves 

Husband Tested in Alice's Kitchen

Makes 4 generous servings

For a quick and easy to make comforting soup, this sure did fit the bill.  Add a crisp green salad and a crusty bread to make an especially nice meatless meal.

8 ounces wild mushroom mix, sliced (I used cremini and shiitake mushrooms.)

1 Tablespoon olive oil

2 cloves garlic, chopped

1/2 sweet onion, chopped

1 Tablespoon sherry vinegar or cream sherry

1 Tablespoon tomato paste

5 cups vegetable broth

1/2 cup full fat coconut milk

2 cups wide noodles (Make sure the noodles are vegan.)

Kosher salt, to taste

Freshly ground pepper, to taste

Vegan Parmesan Cheese for serving if desired

In a soup pot, heat the olive oil on medium high.  Add the onions, garlic, and mushrooms.  Saute for about 3-5 minutes.  Add the sherry vinegar and stir to get up any bits off the bottom of the pot.  Sprinkle with salt and pepper.  Add the tomato paste and stir well to mix with the mushrooms.  Add the vegetable broth and coconut milk.  Stir to combine.  Bring to a boil.  Add the noodles and reduce to simmer.  Cook the noodles until al dente or for however long the noodle package instructions say.  Taste and add seasoning as needed.  Serve immediately.  

Hot & Sour Soup (Instant Pot Recipe)

(Instant Pot/Vegetarian)

Makes 8 servings

Recipe from simplyvegetarian777.com 

Husband-Tested in Alice’s Kitchen

I don’t mind chopping and measuring out ingredients if the end result is great.  This company-worthy soup is totally worth any effort.  It may seem daunting, but it’s actually very easy in the Instant Pot once the ingredients are prepped. When the ingredients are ready, the soup will come together quickly. It tastes great the next day, so perfect for guests.

Broth Ingredients

(Broth can be made in advance.)

4 cups vegetable broth

2 cups water

1 Tablespoon grated ginger

¼ cup brown rice vinegar or rice vinegar

4 Tablespoons tamari or soy sauce

1 teaspoon red chili paste or sambal oelek

1 teaspoon freshly ground black pepper

1 teaspoon kosher salt

1 teaspoon toasted sesame oil

Vegetable Ingredients

7 scallions, sliced diagonally

1 large carrot, thinly sliced or julienned

2 cups green cabbage, thinly sliced

10 button mushrooms, thinly sliced (baby bellas or shiitake mushrooms may be used)

5 oz. can of bamboo shoots, drained and thinly sliced

1 cup extra firm tofu, drained, pressed and cut into small cubes

Other Ingredients

3 Tablespoons corn starch

3 Tablespoons water

1-3 large eggs, beaten (I used 2 eggs.)

Insert the inner pot inside your Instant Pot and plug it in.  Place all the Broth Ingredients into the inner pot.  Stir well.  Close the lid and set the valve to Sealing. Pressure cook on High for 2 minutes.  Once the time goes off, use the Quick Pressure Release.  When the pin has dropped, open the lid.  The broth is now ready to use or to store for later.  Add the Vegetable Ingredients to the broth.  Stir well.  Cover with a lid.  Cook on High Sauté mode for 3 minutes.  Once the timer goes off, remove the lid and stir.  In a small bowl, combine the corn starch and 3 Tablespoons water to make a slurry.  This will thicken the soup a bit.  Add the slurry to the soup and stir well.  Drizzle the beaten eggs in a stream far above the pot.  Keep stirring the soup with a spoon or single chopstick in a stirring motion.  This will help in making the popular egg ribbon or thread in the soup.  Set the Instant Pot on High Sauté mode and cook for an additional 3 minutes. 

Now the soup is ready to serve.  You can add a garnish of more sesame oil and scallions.  You can make it more sour by adding more rice vinegar. You can make it more spicy by adding more chili paste.  You can add more vegetables of your choice, if you wish.  You can omit the eggs to make this vegan.

Nutritional Information: (1 of 8 servings) 139 calories; 8 g fat (1 sat fat; 0 trans-fat; 6 g unsaturated fat); 70 mg cholesterol; 1221 mg sodium; 3 g fiber; 4 g sugars; 8 g protein

Mushroom Walnut Lentil Meatloaf (Vegan)

Recipe from A Virtual Vegan.com

Husband-Tested in Alice’s Kitchen

Makes about 6-8 slice servings

I’d decided to test some vegan and vegetarian meatloaf recipes and began with this one.  If you have cooked lentils around, then this comes together very quickly. Prepare a loaf or two on the weekend and you’ll have some mighty fine dinners/lunches ready to go.  I was pleased with how “meaty” this one turned out to be.  We really enjoyed this loaf with the gravy, but I have to say that I was delighted with how delicious it was sliced and eaten as a sandwich the next day.  Whether you are vegetarian, vegan or not, this recipe is a keeper.

1 small onion, peeled, chopped (about the size of a golf ball)

2 large cloves, peeled chopped

3 cups mushrooms, measured after chopping

½ cup walnuts pieces or sunflower seeds (to make this nut free)

1 cup cooked red lentils*

1 cup cooked green lentils* (I used French green lentils.)

¼ cup ground flax seeds (flax meal)

1 cup bread crumbs (from stale bread or you can use panko crumbs or gluten-free breadcrumbs)

1 cup oat flour or rice, spelt or whole-wheat flour

1 Tablespoon tamari or coconut aminos or soy sauce

1 teaspoon kosher salt

1 teaspoon freshly ground pepper

2 teaspoons dried thyme

Water (up to ½ cup) You may not need any water at all.

Prepare an 8½” X 4½” X 2¾” loaf pan (or use a loaf pan about that size) by lining it with a piece of parchment paper leaving an overhang for a “handle” to make removing the loaf from the pan easier.  I sprayed the parchment paper with a bit of oil, but that is optional. Set aside. Preheat the oven to 370F. Place the onions, garlic and mushrooms in a food processor and pulse until they are finely chopped.  Put them in a large bowl and then add all the other ingredients, except the water.  Mix with your impeccably clean hands.  It needs to stick together when you squeeze it with your hands.  If it does, then don’t add any water.  If it’s still a little crumby, add water a tablespoon at a time just until it starts coming together.  You don’t want the mixture soggy.  Spoon the mixture into the prepared loaf pan.  Pack down really tightly.  Bake for 50-60 minutes.  Keep an eye on it towards the end of the cooking time.  You want it to go a bit crusty and brown on top but not too dark. Remove from the oven and leave it to cool in the pan for at least 15 minutes.  Then remove and slice.  While it is cooling, make the gravy.

Gravy

2 medium onions, chopped

1 or 2 fresh mushrooms (optional)

1 Tablespoon nutritional yeast

2 Tablespoons tamari or soy sauce

1 Tablespoon cornstarch or arrowroot or all-purpose flour

2 cups mushroom broth**

Sauté the onions (and mushrooms, if using) slowly over a low heat until a deep golden brown.  Transfer to a blender with the rest of the gravy ingredients and blend until very smooth.  Pour into a saucepan (with a lip, if you have one) and stir over medium heat until thickened and piping hot.  If you prefer your gravy a little thinner, just add some boiling water from a kettle and stir well until you have the consistency you like. 

**Be sure to cook the lentils until they are just tender and not mushy or your meatloaf will end up on the mushy side.

**I made mushroom broth by adding boiling water to a few dried mushrooms and 1 teaspoon Better-Than-Bouillon Mushroom Base.  I set it aside for about 5 minutes before using it to make the gravy.

Serving Notes:  Next time I make this, I will made two loaves and freeze for another time. The meatloaf can be made in advance and stored in the fridge a few days before baking.  Leftovers can be reheated as well.  We really liked the meatloaf with the gravy, but my favorite way to have this was to heat the slices and serve it topped with mustard and slaw on a whole-wheat tortilla….oh, mama!! 

Cozy Autumn Wild Rice Soup (Vegan)

Recipe from GimmeSomeOven

Husband-Tested in Alice’s Kitchen

Yield: 8 generous servings

It wasn’t autumn, but the tail end of winter when I made this soup.  It couldn’t be easier to make because it’s done in the slow cooker.  The hubby really liked it because it’s a bit sweet due to the sweet potato.  I liked it because it’s filling, satisfying, and full of good-for-you veggies.  The recipe author has several adaptions (stovetop, Instapot, gluten-free option, a cream sauce option, adding chicken option, etc.) I do think the soup would look even more beautiful using wild rice and not a wild rice blend, but I used what I had. 

6 cups Homemade Vegetable Broth

1 cup uncooked wild rice

8 oz. baby bell mushrooms, sliced

4 cloves garlic, minced

2 carrots, diced

2 ribs celery, diced

1 large sweet potato, peeled and diced

1 small white onion, peeled and diced

1 bay leaf

1½ Tablespoon Old Bay Seasoning

1 (13.5 oz.) can coconut milk (I used light coconut milk.)

2 large handfuls of fresh kale, thick stems removed, roughly chopped

Kosher salt, to taste

Freshly ground pepper

Place the vegetable broth, wild rice, mushrooms, garlic, carrots, celery, sweet potato, onion, bay leaf and Old Bay Seasoning in a large slow cooker.  Cover and cook on LOW for 8 hours or HIGH for 4 hours, or until the rice is cooked and tender.  Remove the cover and add the coconut milk and fresh kale.  Add salt and pepper to taste.  Stir well.  Cover and allow to sit for a few minutes, or until the kale has wilted and has turned a rich green.  Serve hot or allow to cool and refrigerate for up to 4 days.

By my calculations, 1 of 8 servings equals about 167 calories and 3.4 grams fiber.

NOTES:

To make this even more convenient, you can prep the vegetables the night before and store in the fridge.  I chopped up the celery and carrots and put them in the fridge.  I sliced the mushrooms and stored them in the fridge covered with a cloth.  I peeled and chopped up the sweet potato and stored them in  the fridge in water. This keeps them from discoloring.  The next morning, all I had to do was chop up the onion and garlic, which I did while my coffee percolated. J

I prefer using Homemade Vegetable Broth because it’s cheap, easy to do and I can control the salt content.  If you prefer using a box of broth which equals 4 cups, you can add 2 cups of water to the soup instead of opening another box.

Old Bay Seasoning can be found at most grocery stores.  You can make your own.  Here’s a recipe I found on the web, but I’ve not tested it. 

Homemade Old Bay Seasoning Mix Makes about ¼ cup Recipe from Linda Larsen, About.com Not-Yet Husband-Tested in Alice’s Kitchen 1 Tablespoon ground dried bay leaves* 2 teaspoons celery salt 1 ½ teaspoons dry mustard 1 ½ teaspoons ground black pepper 1 teaspoon sweet or smoked paprika 1 teaspoon ground celery seeds ½ teaspoon ground white pepper ½ teaspoon ground nutmeg

½ teaspoon ground ginger ¼ teaspoon crushed red pepper flakes ⅛ teaspoon ground cloves ⅛ teaspoon ground mace ⅛ teaspoon ground cardamom ⅛ teaspoon ground allspice Combine all ingredients and mix thoroughly. Store in an airtight container and store in a cool place. Use with seafood or chicken. *Note:  You may have to grind dried bay leaves yourself. Be sure to use dried bay leaves, not fresh, because they grind more easily, and completely grind to a powder.