Autumn Spice Soup

standard September 21, 2016 Leave a response

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Last week, I was determined to add more vegetables to my diet, even if I had to keep hiding them (pretty much all my veg intake thus far has been in smoothies). I had cancelled my CSA boxes for a bit because I didn’t want beautiful produce going to waste in my fridge while I binged on bagels and cereal. And even though last week did not include much of a change thanks to a stomach bug that was going around, this week is already looking up.

Besides smoothies, soups are the easiest way for me to keep down vegetables and other necessary nutrients. Smooth and creamy and comforting, they can fulfill the carb cravings with a little more variety and nutrition. And when I saw squash and apples in my latest box, I knew they would make for a fall infused, spicy, sweet bowl of goodness.

Autumn Spice Soup

Autumn Spice Soup

Yield: Serves 2

Calories per serving: 333

Rich and smooth, sweet with a little heat, perfect to sip or dip with a crusty piece of bread, this soup is fall in a bowl.

Ingredients

  • 2 tsp olive oil
  • 1/2 red onion, diced
  • 2 cloves garlic, roughly chopped
  • 1 1/2 c butternut squash (or sweet potato), peeled and diced
  • 1 medium apple, peeled and diced
  • 1 c red lentils
  • 1 tsp cinnamon
  • 1 1/2 tsp cumin
  • 1 tsp cardamom
  • 4 c vegetable stock
  • 2 c sweet potato greens (or spinach)
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Instructions

  1. Heat oil in a stockpot over medium heat. Add onion and garlic and saute until soft. Season with salt and pepper.
  2. Add squash and apples. Let cook for 5 minutes.
  3. Add lentils and spices and stir to combine.
  4. Add stock. Bring soup to a boil, reduce heat, and simmer for 10-20 minutes, until lentils are cooked and soft.
  5. Transfer soup to a blender and blend until smooth.
  6. Return to stockpot. Add greens if using, and stir occasionally so they wilt.

Notes

This soup can be served without pureeing as well. Make sure to finely and evenly dice all vegetables and apple, and stir in greens at the end.

Soup will thicken as it cools. Heat leftovers up on the stove with a little stock or water to thin.

http://www.neatandnutritious.com/autumn-spice-soup/

Nutrition:

Per serving: 333 calories, 64 g carbohydrate, 6 g fat, 12 g protein,  889 mg sodium, 22 g sugar

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Curried Black Eyed Pea Dal with Collard Greens

standard January 27, 2016 Leave a response

I cannot believe it has taken me all month to share this recipe with you! Thanks to travel this month, leftovers have been hiding in my freezer, and I am so excited to eat them up this week! The longer it sits, the more flavorful this bowl of spicy goodness gets.

Collard greens and black-eyed peas seem to always go together. Instead of breaking them up, I thought I’d put a new spin on them with a little heat and a little sweetness. This recipe turned out a mix between a traditional dal and chana masala. Peas instead of garbanzo beans but thick like a stew, with lentils, tomatoes, and traditional dal spices. It’s a cold weather January bowl of comfort.

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Curried Black Eyed Pea Dal with Collard Greens

Yield: Serves 4

Calories per serving: 304 kcal

Curried Black Eyed Pea Dal with Collard Greens

Ingredients

  • 1 16 oz can black eyed peas, drained and rinsed
  • 1 c brown or green lentils
  • 1 bunch collard greens
  • 1 16 oz can diced tomatoes
  • 1/2 c full fat coconut milk
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 T curry powder
  • 1 T dried cilantro

Instructions

  1. Place peas and lentils in a large stockpot and cover with water. Bring to a boil over high heat, reduce heat, and simmer, until lentils are cooked and water is absorbed.
  2. Add collards, tomatoes, and coconut milk and stir to combine. Add water to thin as needed.
  3. Stir in all spices and simmer on stove over medium-low heat for 20 minutes to let flavors develop. Add more water or vegetable stock as needed for desired consistency.
  4. Serve over rice or quinoa.
http://www.neatandnutritious.com/curried-black-eyed-pea-dal-with-collard-greens/

Nutrition:

Per serving: 304 kcal, 46 g carbs, 6 g fat, 18 g protein, 489 mg sodium, 3 g sugar

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Pumpkin Dal

standard October 15, 2014 Leave a response

Pumpkin is an easy addition to fall recipes that are sweet. There’s pumpkin smoothies, pumpkin cookies, pumpkin doughnuts, pumpkin granola, pumpkin bread. But like any other winter squash, pumpkin is also terrific in savory dishes. So to continue my pumpkin kick, why not combine leftover pumpkin puree with lentils and make a simple, hearty dish.

This recipe calls for red lentils, which break down more easily than other varieties. The result is a creamy, stew-like dish that is perfect on its own or served over quinoa or rice.

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Pumpkin Dal

Yield: Serves 4

Calories per serving: 311

Ingredients

  • 1 c red lentils
  • 1 1/2 c water
  • 1 c vegetable broth
  • 2 T olive oil
  • 2 cloves garlic, minced
  • 2 tsp garam masala
  • 1 T curry powder
  • 1/2 tsp cardamom
  • 2 T tomato paste
  • 1/2 c pumpkin puree
  • 1/3 c coconut milk
  • 1 tsp sea salt (or to taste)
  • 1/4 c fresh cilantro, minced

Instructions

  1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.
  2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.
  3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.
  4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.
  5. Serve alone or with quinoa or rice.
http://www.neatandnutritious.com/pumpkin-dal/

Nutrition:

Per serving: 311 kcal, 38 g carbs, 11 g fat, 15 g protein, 627 mg sodium, 3 g sugar

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