Tag: low-cost

Hearty Lentils, Wild Rice, and Pinto Beans with Crispy Garlic Croutons

vegetarian

I’m in love with lentils for so many reasons! They’re easy to cook, healthy, and low-cost. For years I’ve enjoyed all kinds of rice, and endless varieties of beans, but for some reason I never experimented with lentils or took the time to learn about the different options. Thankfully, my curiosity was piqued while strolling the aisles of Jay International Foods in Saint Louis.

This wonderful international foods emporium features popular staples from around the world, with products conveniently organized by country. On a recent visit, I was struck by all of the different kinds of lentils (red, green, brown, black, yellow) and their presence in several spots throughout the store. Lentils are intrinsic to so many cuisines from Indian to Italian to Middle Eastern to African and beyond. They are also a mainstay in the United States, and especially popular in vegetarian cooking, because when combined with rice or another grain, they form a complete protein.

The recipe that I’m sharing with you today came together in a rather impromptu way, motivated by a 3/4-full tin of tomato paste (why do so many recipes call for a mere 1 tbsp of paste?), and some leftover wild rice and roasted sweet potatoes. This is my best guess at replicating the stew that I created, which is close enough to get you in the right direction. Just modify to taste, adding more stock (or water) if the lentils and rice are thicker than you like. This is a no-fail recipe, and it couldn’t be easier. You should feel free to add leftovers to the pot. After all, isn’t that what soup and stew-making are all about? I think so.

I’m especially pleased with the addition of lemon juice, balsamic vinegar, and brown sugar. The acid and the sweetness play beautifully against the tomato-y base. Finished with crispy garlic-y croutons (what a great use for stale bread), a dollop of labaneh or yogurt, and a sprinkle of chopped parsley, this dish is also a feast for the eyes.

INGREDIENTS

3 tablespoons olive oil

2 medium yellow onions, finely chopped

3 cloves of garlic, finely chopped

3 tbsp cumin

6oz tomato paste

15oz tomato sauce

62oz vegetable stock

2 C brown lentils

1 C wild rice

1 oz can of pinto beans

2 C sweet potatoes, cubed

1 bunch Lacinato kale roughly chopped

1 tbsp balsamic vinegar

1 tbsp lemon juice

2 tbsp brown sugar

salt and pepper to taste

1/4 loaf sandwich bread cut into large cubes (crouton size)

3 tbsp parmesan cheese

1/2 tsp garlic powder

Labaneh or plain Greek yogurt + chopped parsley for garnish

DIRECTIONS

In an 8-quart stockpot cook the chopped onions in the olive oil until they are soft and translucent. Add the chopped garlic and cook for another minute. Add the cumin, tomato paste, tomato sauce, and vegetable stock.

Bring to a boil. When liquid is boiling add rinsed lentils and rice, along with a drained can of pinto beans (or use dry pinto beans if preferred). Next add the cubed sweet potatoes and the kale. Reduce heat to simmer and cook with the lid on the pot until the lentils and rice are soft. Stir periodically as you check on the stew’s progress.

Once the lentils and rice are nearly done it’s time to add the lemon juice, balsamic vinegar, and brown sugar, along with salt and pepper to taste.

Heat the oven to 425° F. In a large bowl, toss cubed bread with a few tablespoons of olive oil, parmesan cheese, and garlic powder. Arrange on a baking sheet and cook until golden brown and crunchy, flipping them halfway through the cooking time to brown on both sides. I cooked them for about 10 minutes.

Serve garnished with the garlic croutons, a spoonful of labaneh or greek yogurt, chopped parsley, and another splash of balsamic vinegar if desired.

I’m looking forward to eating this hearty, nutritious dish throughout the week. I hope you find it as delicious and sustaining as I do.

Enjoy!

Second-Helping Green Beans

Vegetables

People often ask me why I mow my lawn with a push-mower. One of the reasons I offer (aside from the fact that it’s not annoying like the sound and smell of a gas-mower), is that I work up a serious appetite using the thing — and I often come up with some fun meal ideas. Today was no exception. I had a big bag of green beans that needed to be used, and my preferred method for cooking those is always in a wok with peanut oil and a heavy dose of minced garlic. What I was less certain about was what was going to accompany them.

After pushing the mower to and fro for almost an hour, brown rice sounded pretty fantastic. I recently spied a shoyu-vinegar sauce in Bryant Terry’s Vegetable Kingdom, so I decided to try that as a drizzle over the top. The sauce is simple, simple: equal parts shoyu and rice wine vinegar with a dash of sesame oil, some hot chili flakes and brown sugar to taste.

It’s crazy how something with so few ingredients can add so much punch to steamed rice and stir-fried beans. I mean wowza! It’s the kind of sauce that one could develop a serious craving for in no time flat. And I did, in fact, have two heaping helpings of this meal, largely because the sauce just sparks some kind of elation. I was eating my meal alone, but despite experiencing this taste sensation solo, I wanted to shout out: “Damn, this is good.” So, I did because why not?

Usually when I cook, I’ll incorporate leftovers from a previous meal. Today, I tossed in a bit of the next-level tofu that I’d made a few days back. I didn’t have enough to really impact the flavor of the beans, and honestly that’s probably for the best given the spicy jerk profile. But I did feel virtuous for using up the last scrap of that dish without it going to waste.

Green beans and brown rice with a shoyu-vinegar sauce is a solid, low-cost, healthy meal that makes a great main or a satisfying side. As I write, I’m still thinking about ways that I’ll use the remainder tomorrow. The first thing that comes to mind is to serve it with some beautiful portobello mushrooms pan fried alongside a cornmeal hush puppy or two.