Spring Soups: Lentil Soup

Lentil Soup

Lentils are very nutritious and readily available in dried form. Lentils are a great addition to many recipes and a staple for vegetarians.


1 tablespoon olive oil
1 small onion, thinly sliced
1 garlic clove, minced
4 carrots, peeled and halved lengthwise and cut into 2-inch pieces (about 1 1/2 cups)
6 boiled baby red potatoes, quartered
1 cup green or brown lentils
1/4 pound green beans, cut into 1-inch pieces (1 cup)
1/2 cooked pork tenderloin, cut into 1/2-inch pieces
6 cups chicken stock
3 plum tomatoes, cut into 1/2-inch pieces

In a large saucepan, heat the oil over medium heat. Add the onion and garlic and cook until softened but not browned, 2 to 3 minutes. Add the remaining ingredients, except the tomatoes, and bring to a boil. Reduce heat to low, cover, and simmer until the lentils are tender, 25 to 30 minutes. Add the tomatoes and simmer 5 more minutes.

Vegetarian Chili Recipe

Vegetarian Chili Recipe

Ingredients

• 3 Tablespoons olive oil
• 1 1/2 cups chopped onion
• 8 large garlic cloves, chopped
• 2 19 oz. cans red kidney beans
• 2 19 oz. cans dark red kidney beans
• 1 envelope taco seasoning or 1/4 cup taco seasoning
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 15oz can tomato sauce
• 3 cups chicken broth or vegetable broth
• 1 6oz can tomato paste

Directions

Heat oil in heavy saucepan over medium-high heat. Add onions and garlic. Saute about 8 minutes or until onions are translucent. Add beans, taco seasoning, basil, oregano, and thyme. Stir 2 minutes. Mix in tomato sauce, chicken broth and tomato paste. Simmer until thickened to desired consistency, stirring occasionally to prevent sticking, about 1 and a half hours. Season to taste with salt and pepper. Refrigerate until cold then reheat over low when ready to serve.

Vegetarian: Pasta & Marinara Sauce with Olives, Basil, and Feta

Pasta & Marinara Sauce with Olives, Basil, and Feta

• 1 tablespoon olive oil
• 4 cloves garlic, thinly sliced
• 1 28-ounce can whole or diced tomatoes, undrained
• 1/4 teaspoon red pepper flakes
• 1 1/2 teaspoons dried oregano
• 1 teaspoon kosher salt
• 1 teaspoon sugar
• 16 ounces penne
• 1/2 cup kalamata olives, pitted and halved
• 1/2 cup torn fresh basil leaves
• 3/4 cup (3 ounces) crumbled Feta

Heat the oil in a large saucepan over medium heat. Add the garlic and cook until golden but not browned, about 1 minute. Add the tomatoes and their juices, red pepper, oregano, salt, and sugar. Bring to a boil. Reduce heat to medium-low and simmer (crushing the tomatoes with the back of a wooden spoon if using whole tomatoes) until the sauce thickens slightly, about 20 minutes. Remove from heat. Add the olives, basil, and Feta and toss.Cook the penne according to the package directions. Drain and divide among individual plates. Spoon the sauce over the top.

Vegetarian: Asparagus-Goat Cheese Pasta

Asparagus-Goat Cheese Pasta

• 1 pound asparagus
• 1/2 pound thin spaghetti
• 1 tablespoon butter
• 2 tablespoons all-purpose flour
• 1 14 1/2-ounce can chicken broth
• 4 ounces goat cheese
• 1 teaspoon grated lemon peel
• 1/2 cup grated Parmesan cheese

Heat a large pan of lightly salted water to boiling over high heat. Peel the asparagus stalks and trim the ends. Cut the stalks into 2-inch pieces. Blanch in boiling water 3 minutes or until bright green and crisp-tender when tested with a small knife. With a slotted spoon, remove the asparagus and rinse under cold water to stop the cooking. Add the spaghetti to the boiling water and cook according to the label directions until al dente. Drain.

Meanwhile, in a medium saucepan over medium-high heat, melt the butter. Blend in the flour with a whisk. add the broth and cook for 2 minutes, stirring constantly, until the sauce thickens. Blend in the goat cheese and the lemon peel.

Toss the spaghetti with the asparagus, sauce and half the Parmesan. Serve with the remaining Parmesan and freshly ground black pepper.

Italian: Brown Rice Risotto

Brown Rice Risotto


Ingredients

200g brown rice, washed
400ml water
1 medium onion
½ red pepper
200g sunflower seeds
Mixed herbs to toss
Pinch salt
100g sweetcorn/frozen peas
Soya sauce to taste
1 rounded tsp Marmite


Method

1. Cook the chopped onion in the oil to soften, wash rice and drain well, add to the onion and cook for several seconds turning with a fork.Add the hot water in which the Marmite, soya sauce and herbs have been mixed.Bring to the boil and simmer gently.

2. After 15 mins add the chopped mushrooms and sweetcorn/peas and simmer for a further 20 to 25 mins until the rice is cooked.

3. Season to taste, top with toasted sunflower seeds and serve.The addition of chopped red pepper gives colour to the dish.