oliveoilandlemon

recipes for healthy living

Tag: lentils

Spiced Lentils, Potatoes and Fish

Spiced Lentils Potatoes and Fish

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This is such an easy dish and you can omit the fish & chorizo if you would like a completely vegetarian meal. Gently spiced, crispy fish, the goodness of lentils, tomatoes and the spices –  a meal the whole family will like. This is spiced with Panch phoran which is a mix of fennel, fenugreek, coriander cumin and nigella. If you can not find this, make up your own using 1 tsp of each.

Serves 4

2 tbsp panch phoran spice mix

1 tsp each of sweet and smoky paprika

2 tbsp oil divided

1 medium onion sliced

50g chorizo sliced

1 tbsp tomato puree

250gr lentils of choice, soaked and drained

1 vegetable sock cube make up in 200ml hot water

½ tin chopped tomatoes

12 baby potatoes, cleaned chopped into 2cm slices parboiled

4 portions of fish of choice, pin-boned

2 tbsp fresh chopped coriander

Method

In a dry pan toast the panch phoran until it starts to release aromas

Tip into spice grinder ( or do by hand) and blend

Stir in the paprika

Heat the oil in a large deep pan or cooking pot and add the onion and chorizo and cook over a low heat until soft.

Tip in the spice mix and stir well and cook for a minute.

Add the tomato puree stir well to combine followed by the tinned tomatoes and lentils.

Cook for about 20 minutes until the lentils are nearly done, then add the potatoes, stir well to cover and complete the cooking about 5-8 minutes. Just as done, stir in 2 tbsp chopped coriander,

Meanwhile heat the oil and on a hot pan cook the fish until done.

Keep warm while you serve the lentils topped with a piece of fish.

 

 

Coconut Lentil Curry

After 2 weeks of Christmas eating (selection box for brekkie, anyone?) it’s a new year and I’m keen to get back to normality. Strangely enough I have also been having thoughts of running… Anyone who knows me would know that I have always said  there is nothing I hate more,  Still though I’m having visions of myself out running so not sure where this is going to go or if it will actually ‘go’ anywhere. In the meantime there is still cooking being done and I’ll keep you posted on the running dreams.

Try these lentils as a delicious alternative to the 3 course feasts which have featured too much lately…

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Coconut lentils
Serves 4-6

250gr whole masoor / brown lentils
3 tbsp rape seed oil
1 tbsp cumin seed
1 medium onion finely chopped
1 tbsp garlic ginger paste
1 tbsp tomato passata
30ml water
1 medium potato peeled and diced
1 tsp ground coriander
1 tsp chilli flakes
1/2 tsp turmeric
1/2 tsp Garam masala
1 can coconut milk (400ml)
Few handfuls of fresh coriander

Place lentils in a pot of water, bring to the boil, reduce to a simmer and cook until tender.

Meanwhile heat the oil and add cuimin seed and cook until thy start to gently toast. Add the onion, potato and cook over a gentle heat. Add the garlic ginger paste and a splash of water if needed. Add the other spices and tomato paste, cook out for a few minutes. Then add the coconut milk. Stir well and cook over a medium heat for at least 15 minutes to develop the flavours. When ready to serve, add the cooked lentils, Season with some palm sugar or brown sugar to taste. Serve with a squeeze of lime and some chopped coriander.

Spiced Sweet Potato Lentils

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This lentil dish is delicious on its own or paired as I have done with some fish. Any firm white fish works really well with this dish and the gentle spicing gives delicious flavour, a nice subtle amount of heat as well as a great dose of antioxidants – just make sure you spices aren’t in the press for years… 🙂

Serves 4
1 tbsp rapeseed oil
125 gr yellow lentils
1 sweet potato peeled and cubed
1/2 tsp mustard seeds
1/2 tsp fennel seeds
1/2 tsp nigella seeds
1 tsp each fresh chopped garlic and ginger
1 tsp chilli powder
1 tsp coriander
1/2 tsp turmeric
5 small tomatoes chopped
1 tsp salt
600ml water
2 tbsp chopped fresh coriander
1/2 tsp garam masala

Wash the lentils well in a few changes of water
Heat oil in a pan over a medium heat and add the fennel mustard and nigella seeds and fry until they start to pop
Immediately add the garlic and ginger and fry for about a minute – watch it doesn’t catch, a drop of water will help if it starts.
Add the chilli, coriander, turmeric and fry for another minute then add the tomatoes, lentils, cover with the water, season with
a teaspoon of salt and bring to the boil. Reduce the heat and simmer for about 30 minutes until the lentils are almost cooked.
Add the cubed sweet potato, cover with some greaseproof paper and simmer over a low heat until the potatoes are tender about 15 minutes more.
Taste and adjust the seasoning – it may need more salt
Sprinkle over the coriander and garam masala just before serving – on its own or with a piece of fish, cooked on the pan in oil and butter until
golden and cooked through.

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Curried Lentil and Rice Loaves with Red Pepper Hummus

OO&L Lentil Quinoa and rice loaf

September is a month to get out and about before the real cold wet weather gets here and life transitions permanently indoors for a few months. We managed to get out to a local festival this weekend despite the howling gales – some of the trees were actually toppled by the gale and most of the bouncy castles had been put away by the time we arrived there, but it was still a great family event and a good way to catch up with local neighbors and other parents. We had hoped to have a picnic, it proved a bit too brisk for that so I saved this for lunch at the desk
Its a great meat free option and paired with the likes of hummus is a nutritious filler and a great option for lunchboxes. Its the perfect use for any left over grains or lentils.

Lentil and Rice Loaves
2/3 cup short grain rice
1/2 cup of green lentils
1/4 cup quinoa
1 medium onion finely diced
2 tsp curry powder
2 cups water
1 can beans – black, mixed or butter beans
2 medium carrots peeled and grated
3/4 cup tomato puree
2 tsp salt
2 large eggs beaten
oil for the pan and to grease the loaf tins
6 tbsp flat leaf parsley chopped

Oven at 170C
Line 2 standard loaf tins with parchment leaving overhang of about 2″
Heat oil in a large pan, gently sweat the onion until soft about 5 minutes
Add rice, lentils and quinoa and curry powder
Cook, stirring until lightly toasty about 3 minutes
Add 2 cups water, bring to a boil, reduce heat and simmer low until the water is absorbed and the grains are al dente about 12 minutes
Stir in the remaining ingredients and tip into the loaf tins.
Smooth out the top and bake until they are golden brown and firm about 50 minutes.
Cool for about 15 minutes before turning out to cool completely.
Delicious with Red pepper hummus and as any bread substitute

Hummus
1 12 oz can of chickpeas
2/3’s liquid from can of chickpeas
3 tablespoons lemon juice
2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon sea salt
1/2 tsp paprika
2 tablespoons olive oil
1 large red pepper from jar of roasted peppers (Optional)

Drain chickpeas and set aside liquid from can.
Combine remaining ingredients in blender or food processor.
Add the liquid from chickpeas.
Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Season according to taste. If you wish, add some more lemon juice depending on your preference.
Serve with the lentil and rice loaf

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trapeze

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Vegetable & Red Lentil Soup with Parsley Pesto

It’s raining, there is a nip in the air, dammit I have coldsores but if anything works it’s a bowl of this soup. Comfort in a bowl, filling and delicious, this cures everything!. I won’t mention I’m off to sunny Miami for work, not gloating, I swear), so to compensate try this, It might almost make up for the Rainy day.
It’s full of nutritious vegetables and the protein power of the lentils as well as the great health benefits of the herbs and spices. The parsley pesto adds an extra dimension to the soup and really enhances the flavour of the spices and lentils. A tiny drop of spiced oil on top might be a nice option to add an extra kick of heat.

Spiced Vegetable & Lentil Soup
5 large carrots
2 leeks
1 white onions
1 red chilli (optional if small children don’t like!)
5 oz red lentils
1 tbsp coriander and cumin seed
4 cardamom pods
2 ltrs good quality vegetable stock
1 tsp turmeric

Roughly chop all the vegetables.
Heat 2 tbsp rape seed oil in the bottom of a large pot, add all the vegetables, stir to coat and sweat under a low heat for about 15 minutes.
Add the dried spices and cook for about 3 minutes, stirring occasionally.
Add the stock and the lentils, stir to ensure nothing catches.
Cover, reduce to a low heat and simmer for about 20 minutes until the vegetables are soft and the lentils have turned yellow.
Allow the soup to cool a little and puree until smooth. Season with salt and pepper.

For the parsley pesto , chop 2oz parsley and 4 cloves of garlic really finely and stir in the zest of a lemon.
To serve place a large spoon of pesto on top of each portion of soup.

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