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

Red Lentil Chili Instant Pot (Vegan)

Recipe from High Carb Hannah

Husband-Tested in Alice's Kitchen

Makes about 5 cups (5 servings if paired with Brown Rice and No-Oil Hummus)

My, my my!  This was especially good and great to serve on a cold winter's day.  This was also very easy to prep and with the Instant Pot, took no time at all to finish.  I was afraid that with the unusual (to me) ingredient of dates, that the chili would be sweet, but I was pleasantly surprised.  The subtle sweetness of the dates dances perfectly with the acidity of the tomatoes and vinegar. I served this over some brown rice and put a little dollop of Delicious No-Oil Hummus which took it over the top.  I have a 6-quart Instant Pot, but the recipe author said she uses a 3-quart Instant Pot for this.  You can certainly double the recipe and then freeze the chili for another time.

3 Medjool dates, pitted

2 cloves garlic, minced

3 cups water

15 oz. can diced tomatoes

3 oz. tomato paste (about 1/2 of a small can)

1/2 red pepper, diced

1/2 red onion, diced

1 cup dry red lentils

1 teaspoon chili powder

1 teaspoon paprika

1 Tablespoon ume plum vinegar

Blend the dates with the water until they are completely blended.  (If the dates are a bit hard, let them soak in the water for 1-2 hours or heat the water you plan to use in the blender until hot and then leave the dates in the hot water for about 15 minutes.)

Place the date water and the rest of the ingredients except the vinegar in the Instant Pot.  Set the Instant Cooker to High Pressure for 17 minutes.  Allow the Instant Pot to naturally release for 15 minutes.  If after 15 minutes the pressure pin is still up, use the valve to quick release the pressure.  When the pressure pin has dropped, open the Instant Pot and stir in the vinegar.  

Note:  Ume Plum Vinegar, also known as Umeboshi Vinegar, has a sour, fruity flavor.  It is a by-product of pickling umeboshi plums.  Most supermarkets carry it.  I did see on Google that you could substitute red wine vinegar in a pinch, but since it lasts a looooooong time, it might be a lovely addition to your pantry.

Stovetop Method:  Bring the ingredients to a boil, lower the heat to a simmer.  Cover and simmer about 30 minutes or until thickened and the lentils are tender.

Nutritional Information: (1 cup chili) 246 calories; 0.7 g fat; 0.1 g sat. fat; 0 mg cholesterol; 847 mg sodium; 52.1 carbohydrates; 16.4 g fiber; 23.1 g sugars; 12.5 g protein; 66 mg calcium; 4 mg iron; 718 mg potassium

Instant Pot Vegetable Stew (Vegan)

 

Recipe from Teresa Sklenicka of A Plantiful Path

Husband-Tested in Alice's Kitchen

Serves 6 generously

The hubster and I thought this stew was savory, flavorful, and very satisfying.  What seems to make it stew-like and not soupy is the addition of red lentils.  They cook up so perfectly that they are not noticeable at all.  They provide extra protein and act as a thickening agent.  The addition of mushrooms is optional, but we thought they added to the meatiness of this delicious stew.  Serve it with a toasty whole-grain bread and a crisp green salad or fresh fruit for a meal fit for a king.

1 onion, chopped

3 celery stalks, diced

5 cloves garlic, minced

1 (6 oz.) can tomato paste

5 cups vegetable broth

6 carrots, chopped

8 small to medium Russet potatoes, cut into large cubes (I used about 4 cups of whole mini potatoes.)

5 large cremini mushrooms or button mushrooms, quartered (Optional, but we thought they helped the stew seem meaty.)

3/4 cup dry red lentils, rinsed and drained

2 teaspoons dry mustard

2 teaspoons dry parsley (I used about 1/4 minced fresh flat-leaf parsley because I usually have it in the fridge.)

1 1/2 teaspoons dried oregano

1 teaspoon paprika

1 dry bay leaf

1/2 teaspoon freshly ground black pepper

1 teaspoon kosher salt (This wasn't in the original recipe, but I used salt.)

1 cup frozen peas (I used fresh peas because I had them.)

In a 6 quart Instant Pot, saute the onion and celery until soft.  Add the garlic and sate for 1 minute.  Stir in the tomato paste and cook for 1 minute, stirring often.  Add about 1 cup of the broth and scrape up any brown bits on the bottom of the Instant Pot.  Add the carrots, potatoes, red lentils, mushrooms (if using), the remaining broth and the seasonings.  Stir will.  Be sure the Instant Pot is set to Sealing.  Pressure cook for 10 minutes.  Hit the Cancel button and allow the Instant Pot naturally release the pressure.  When the pin has dropped, remove the lid and stir in the peas.  Replace the lid and set a timer for about 4 minutes to cook the peas.  

Nutritional Information: (1 of 6 servings) 337 calories; 80.7 grams carbohydrates; 14.1 grams protein; 13 grams fiber; 12.4 grams sugars; 13603IU Vitamin A; 34.85 mg Vitamin C; 15 mg calcium; 4.34 mg iron

Vegetarian Spaghetti Squash Boat (Vegan option)

Recipe from Simply Quinoa

Husband-Tested in Alice’s Kitchen

4 servings (Recipe can be halved.)

This is delicious comfort food for sure.  It’s loaded with fiber too.  First, the spaghetti squash is roasted. Then it’s filled with a flavorful mixture of red lentils, hummus, nutritional yeast and seasonings that is cooked on the stove while the squash is roasting. Top off the stuffed squash with cheese (vegan cheese, if you prefer) and give it a minute or two under the broiler.  Serve this with a crisp green salad for a complete meal. If you have difficulty cutting into a raw spaghetti squash, you can pierce the whole squash with the point of a sharp knife, then roast.  After it has roasted, it will be easier to cut in half.

2 small spaghetti squash
2 cans diced tomatoes, undrained

½ cup dry red lentils
½ cup hummus, flavor of choice

¼ cup nutritional yeast
1 Tablespoon Italian seasoning
Salt & pepper to taste
½ to ¾ cup water*
2 cups shredded vegan cheese or mozzarella cheese

Preheat the oven to 425F. Cut the squash in half, lengthwise and put them face down in a baking dish. Add enough water to cover the squash by 1/4”. Roast squash for 20 minutes.

While the squash is cooking, add the remaining ingredients (minus the cheese) into a saucepan. Start with just ½ cup of water and add more as needed. Bring the pot to boil, then reduce and simmer until thickened and lentils are tender, about 10 - 15 minutes.

Once squash is done roasting, remove from oven, flip over and scoop out the seeds. Fill each squash half with about 1 cup of sauce. Sprinkle with cheese.

Place the squash back into the oven and turn the oven to broil. Broil for 2 - 3 minutes, watching carefully so the cheese doesn’t burn.

Remove and serve immediately!

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!!