Nutrimommy: Coconut Lentil Soup

Tuesday, October 25, 2011

Coconut Lentil Soup

Finally home after our four night hospital stay I put together a cozy fall soup. This easy red lentil soup required little preparation and was made from ingredients we happened to have around. Soups work well for our family and I was hoping Perry would eat it, skinny after five days of pretty much nothing. This soup was devoured by the rest of the kids...

1 large onion, chopped

2 cloves of shallot, chopped

1 clove garlic, whole

3 carrots chopped

1 bag of dried red lentils

6 cups water

Boil it all together. Add one can organic light coconut milk. Serve.

Pictured above: Korean sweet potatoes (with white dry delicious flesh) and white sweet potatoes (moister and tasty)

1 comments:

Mike Lieberman said...: This sounds simple and delicious. Looking for more soup recipes now that fall is here.; October 25, 2011 9:56 AM

from Nutrimommy Recipe Files

Basic Lentil Soup
1 bag brown lentils, rinsed and sorted
1 onion, chopped
1 head of celery, chopped
4 carrots, chopped
1 large can Muir Glen organic diced tomatoes
Sea salt
This soup is very basic and very healing. Gently sauté the chopped vegetables on low heat in olive oil for five minutes. Add the lentils and 4 cups of water and bring to a boil. Add sea salt and other desired seasonings.

Okra & Chickpea Stew
20 pieces okra
1 pint small cherry tomatoes
2 yellow onions
1 can chick peas
1 tsp cardamom
½ tsp cinnamon
½ tsp turmeric
8 cloves
1 tsp cumin
¼ tsp cayenne pepper
Start by sautéing the onions on low heat in a little olive oil, then add a little water and spices. Slowly add the tomatoes, okra, and chick peas. Let it sit on low heat, the more it simmers, the more the cloves and cardamom pods can contribute to the flavor...but don't overcook the okra--it is nice to serve it bright green.

Veggie Chili
1 yellow onion
1 green pepper
1 red pepper
1 carrot
1 zucchini
tomatillos (if available)
2 ears of corn
1 bunch finely chopped kale or spinach
1 can black beans
1 can kidney beans
1 can navy beans
1 can Muir Glen organic diced tomatoes
1 1/2 tsp cumin
1 1/2 tsp mild chili pepper
¼ tsp cayenne pepper (more, if desired)
Chop vegetables. Slowly simmer in a little olive oil on low heat. Add the beans, tomatoes and spices. Add water as necessary. Continue to simmer on low so flavors fuse. Enjoy by itself or over brown rice.

Pineapple Fried "Rice"
3 cups cooked quinoa (2 parts water for one part grain, boil for 20 minutes and let sit)
Two cups of cut pineapple chunks
Two cups mung bean sprouts
1 head of bok choy (or three baby bok choy)
1 head of celery, sliced
½ cup shredded Napa cabbage
1 bunch of scallions
1 yellow onion, sliced
Thai basil
Keffir lime leaf
Low sodium soy sauce
1-2 teaspoons sesame oil
1-2 tablespoons peanut oil
Heat sesame oil and peanut oil in a skillet. Add vegetables and pineapple and quickly sauté on high heat. Stir in quinoa, soy sauce, thai basil and lime leaf. Cook together for three minutes stirring.
This recipe can also be made with brown rice, kamut, or Kashi brand seven grain pilaf.

Red Lentil Coconut Soup
Red lentils
Coconut butter
Sea salt
Cayenne pepper
Turmeric
Cumin
1 large onion, chopped
Sautee onion in a tablespoon of olive oil until soft. Add 2 cups of rinsed and sorted red lentils, 6 cups water, a sprinkle to a teaspoon of spices per your taste. Add three tablespoons of organic unprocessed pure coconut butter. Bring to a boil and let simmer twenty minutes. When serving add a small dash of additional coconut butter to each bowl.

Jamaican Butternut Squash Soup
3 butternut squash, medium
1 large onion
2 pieces of celery
1 carrot
1 jalapeno pepper
1 habanero pepper
1 tablespoon olive oil
1 tablespoons agave nectar, grade B maple syrup or brown sugar
3 bay leaves
Peel the squash, cut into chunks and remove seeds. Sautee the onions, celery, jalapeno pepper and carrot in olive oil in a large pot for ten minutes over medium heat. Cut habanero carefully into small pieces (wearing gloves). Add a few pieces (a whole habanero will make soup very spicy!!!) Add squash, bay leaves and four cups of water. Bring to a boil and let simmer 25 to 30 minutes until squash is very tender. Remove and set aside bay leaves. Transfer soup to blender. Blend well. If preparing soup in advance, transfer back to a pot and put bay leaves back in.

Pumpkin Seed Granola
lots of pumpkin seeds straight from the pumpkin, unrinsed
rolled oats
oat bran
flax seeds
sunflower seeds
sliced almonds
cashews
shredded coconut
honey

If the honey is thick, melt it first. Mix all of the ingredients together gently using only enough honey to thinly coat it all. Spread on a baking sheet and bake on 300 degrees until lightly browned (about twenty to thirty minutes). (Check it carefully to ensure even cooking) Let it cool on a plate so that it does not become steamy. After it has cooled, store in an airtight container.

Mashed Potatoes
1 package dried baby lima beans (about two cups dry), cooked according to directions until they are soft.
1 carrot
3 pieces of celery
olive oil
sea salt
black pepper
1 bag of small red potatoes (or Yukon Gold) (about 12 small potatoes)
Smash the cooked lima beans very well and set aside. Boil potatoes, carrots and celery until tender and soft. Partially drain, saving a little water in them. Add the smashed lima beans and using a handheld electric mixer blend in the olive oil.

Cranberry Sauce
3 cups organic cranberries
8 cloves
¼ teaspoon of cinnamon
2 pieces star anise
½ cup agave nectar
Boil all ingredients, once the cranberries pop open let them simmer a little while and then add agave nectar to sweeten them.

Candied Sweet Potatoes
5 fresh sweet potatoes
½ cup blackstrap molasses
¼ cup coconut oil or coconut butter

Preheat oven to 400 degrees. Peel and cut the sweet potatoes into ½ in rounds or chunks and arrange in a ceramic or glass baking dish. Heat the molasses and coconut butter and pour mixture over the potatoes coating them well. Then bake them for a long time so they soak up the flavor.

Black Eyed Peas (Side dish or Salad)
1 bag of dried black eyed peas
2 tablespoons olive oil
2 large onions, chopped small
2 jalapeno peppers, chopped small
1 or 2 limes
½ teaspoon turmeric
1/8 teaspoon cayenne pepper
Combine two cups of black eyed peas with four cups of water and bring to a boil. Simmer for an hour or until soft. Saute the onions in olive oil slowly for 40 minutes until caramelized, adding extra olive oil to keep them moist. Add the jalapenos and sauté about 15 more minutes. In a large serving bowl, gently stir the caramelized onion mixture into the black eyed peas. Squeeze the limes and sprinkle the turmeric and cayenne pepper and gently fold and stir together. Serve warm or cold as a side dish or over greens.

Tasty Tabouli
2 cups bulgar wheat
2 large cucumbers, finely julienned, or sliced as thin as possible (I use mandolin) then cut into thin strips
¼ cup thinly sliced red onion
1 diced tomato
2 cup parsley, chopped well
½ cup cilantro, chopped well
½ cup mint, chopped well

Dressing:
rice vinegar
agave
water
a touch of sea salt
[Option: use organic seasoned rice vinegar --this product already has salt and sugar in it]
Bring 1 cup of bulgar wheat and two cups of water to a boil. Cook for about 3 minutes, turn off and let sit. Mix the cucumber, tomato, onion, cilantro, parsley and mint in a large bowl. Stir in the cool or room temperature bulgar wheat. To make the dressing, in a jar combine ½ cup rice vinegar, 1/2 cup water, two tablespoons of agave nectar, and sea salt and shake well. Pour over the bulgar wheat salad. [Can use organic seasoned rice vinegar as well, or balsamic or lime vinaigrette.]

Indian Red Lentils
2 cups red lentils
3or 4 medium onions
½ cup fresh ginger
2 tablespoons olive oil
10 cloves
½ teaspoon cinnamon
1 teaspoon cardamom
1 teaspoon cumin
½ teaspoon turmeric
½ teasoon coriander
¼ teaspoon black pepper (cracked fresh)
½ teaspoon cayenne pepper
Bring one bag (about 2 cups) red lentils and 3 ½ cups water to a boil. Simmer for 15 minutes.
Saute onions in olive oil slowly until caramelized, approximately 40 minutes, longer is better. Peel and chop ginger into thin strips and add ginger and cloves to onions and continue to sauté. Combine powdered spices in a spice container. Slowly add spice mix to onion mixture. Add 1 cup of water, bring to a boil and simmer for 10 minutes, reducing mixture. Serve red lentils into individual bowls and spoon sauce mixture on top.

Carrot Ginger Dressing
5 carrots, peeled and cut into chunks
ginger, one big root, peeled and cut into chunks
1/3 cup apple cider vinegar
1/3 cup olive Oil
1/3 cup water
Blend all ingredients in a good blender until smooth.

Lime Dressing
juice of 6 juicy limes
2 teaspoons low sodium nama shoyu or other soy sauce
2 teaspoons olive oil
1 teaspoon sesame oil
2 teaspoons agave nectar
¼ cup water
Shake all ingredients in a jar.

Kids’ Favorite Pizza
sprouted whole grain tortillas
caramelized onions and leeks
spinach, chopped
arugula, chopped
mushrooms, sliced
red onion
peppers, red and green, chopped
tomatoes, chopped
cayenne pepper
kalamata olives
fresh oregano
fresh basil
diced tomatoes (Muir Glen organic tomatoes with Italian Herbs)
olive oil
balsamic vinegar

Pre-heat oven to 400 degrees. This vegan pizza is a do-it-yourself recipe. Set out the vegetables cleaned and chopped in small bowls and let each eater prepare his or her own pizza. The olive oil and balsamic vinegar add a lot of flavor for those of us omitting cheese.

Grapefruit Salad
four grapefruits, peeled and sectioned with white pith removed
1 pound asparagus
I head bibb lettuce
½ cup red onion
Dressing:
Juice of 1 grapefruit
¼ cup balsamic vinegar
2 tablespoons olive oil
2 teaspoons agave nectar
Gently steam the asparagus and then run cold water over it to stop cooking. Arrange clean lettuce leaves on a platter. Spread out asparagus over lettuce. Arrange grapefruit sections over the asparagus. Thinly slice red onion and place on top.
For the dressing, shake all ingredients in a jar and pour over salad.

Black Beans ‘n Corn
2 cans organic black beans or 2 cups dried black beans
3 ears corn
½ teaspoon cumin
sea salt
Peel corn and remove silk. Cut kernels off the cob. Heat black beans. (If dried, soak for an hour or two; then, boil two and ½ cups water for 1 cup of beans) Add cumin and sea salt to the beans. Add a little water if they seem too dry. Turn heat off and stir in fresh corn kernels.

Bread Bowl Pizza
Preheat oven to 400 degrees
loaf of artisan / bakery whole grain bread cut in half horizontally and scooped out as close to the crust as possible (so you end up with two big bread bowls)
mushrooms, thinly sliced
spinach, washed and chopped
caramelized onions
28 ounce can Muir Glen diced tomatoes with Italian herbs (you could use homemade stewed or caramelized tomatoes with basil or fresh chopped tomatoes).
½ cup fresh basil
1 teaspoon fresh oregano, finely chopped
Optional: ¼ cup artisan or farmer’s market blue cheese and ¼ cup grated parmesan reggiano

Gently steam mushrooms to let some of the moisture out. Place mushrooms, spinach, onions (and any other vegetable of your choice) in the bread bowls. Pour the diced tomatoes on top. Sprinkle on basil and oregano.
If desired, carefully add a few small pieces of cheese.
Place on baking sheet in oven for about 10-12 minutes, test to see if middle is warm. If using cheese, carefully broil for about one minute to lightly brown cheese. Add even more fresh basil and crushed red pepper.

Caramelized Tomatoes
10 tomatoes on the vine
olive oil
fresh basil
Cut tomatoes in half and place on an oiled baking pan. Lightly drizzle with olive oil and place basil on top. Place in oven at 225 degrees and let cook slowly for three to four hours.

Butternut Squash Muffins
1 cup whole grain flour
1/3 cup ground flax
1/3 cup oat bran
1 teaspoon organic baking powder
3 medium butternut squash
¼ cup agave nectar
¼ cup grade B maple syrup
¼ cup molasses
dark chocolate chips
½ cup water
Preheat oven to 350 degrees.
Peel butternut squash and scoop seeds. Cut into chunks and steam for at least twenty minutes until very soft. Transfer to blender and puree.
Mix dry ingredients well. Add squash and sweeteners and stir well. Add water as needed to combine ingredients. Fold in chocolate chips. Pour into muffin tins and bake. Mini muffins should take 25 minutes and larger muffins approximately 35 minutes.

Semi-Raw Maki Rolls
1 large jicama
3 tablespoons rice vinegar
nori sheets
1 cucumber
2 avocados
4 pieces asparagus
sesame seeds
wasabi
pickled ginger

Peel jicama and cut into chunks. Pulse in a chopper or blender. Add rice vinegar, sprinkle in sesame seeds and stir. Cut other vegetables into long thin strips. Place nori sheet on a cutting board or bamboo mat. Spread jicama mixture on bottom half of sheet. Carefully horizontally place a few strips of each vegetable on the jicama, placing them so they reach each side. Wet top of nori sheet with a little water and roll very tightly from bottom to top and press to seal. With a sharp knife cut each roll into six or eight pieces. Serve with wasabi and pickled ginger, if desired.

Frozen Mint Madness
2 cups ice
3 cups mint leaves
2 water
½ cup agave nectar
sparkling water
Blend really well in the blender. Pour into tall glasses, filling glass to half. Add sparkling water and a sprig of mint.

Lentil Salad With Tahini Vinaigrette
2 cups of brown, black or French lentils
2 medium onions
1 cup parsley, chopped
Dressing:
3 tablespoons of plain tahini (organic, in a glass jar)
¼ cup balsamic vinegar
2 lemons
1 tablespoon agave nectar

Boil brown or small black lentils for approx. ½ hour. When soft, drain and cool. Saute onions for ½ hour until tender. Chop parsley. Mix three ingredients together.

Squeeze lemons into blender. Add tahini, vinegar and agave nectar. Blend well. Coat the lentil mixture carefully. Sprinkle with sea salt.

Homemade Simple Hummus
1 can chick peas
2 lemons
2-3 tablespoons tahini
2 tablespoons olive oil
1 sprig parsley
Put chick peas, lemon juice and tahini in the blender. While blending add olive oil. Garnish with parsley. Serve with raw vegetables.