Lentil Stuffed Pepper Squash

Nutty lentils, sweet pineapple and tender, colourful pepper squash combine for a fiber rich vegetarian dinner.

Ingredients:

1 pepper squash

1 tsp olive oil

salt and pepper to taste

1/4 cup red lentils, rinse and drain

3/4 cup water

1/4-1/2 tsp curry powder

1/4 tsp garlic powder

1/4 cup pineapple juice, reserved from canned pineapple below

1/4 cup green peas

1 small onion, diced

2 canned pineapple rings, cut in chunks 

2 tsps butter or coconut oil

1/2 tsp fresh minced ginger

1/4 tsp red pepper flakes 

First cut the squash in half and clean out the seeds. I found using an ice cream scoop works well for this job. Brush the flesh with olive oil then add salt and pepper to taste. Lay cut side down on a lined baking sheet and roast in a 400°F oven for 30 minutes or until fork tender.

 

While the squash cooks microwave the lentils and water 8-10 minutes. Once cooked add the curry powder, garlic powder, pineapple juice and green peas. Set aside.

In a frying pan heat butter to high and add the onion and pineapple chunks to brown for 4 minutes, then toss and cook another 3 minutes. Remove from heat and add the ginger and red pepper flakes.

 

Fill the squash halves with the lentils/pea mixture and top with the onions and pineapple.

Bake in a 350°F oven for 30 minutes. 

(And yes, you can eat the skin too!)

Serves 2

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Cheesy Lentil Bake

An easy meatless meal that's pleasantly spiced, packed with protein and fibre!

Ingredients:

1-2 tbsps vegetable oil

2 carrots, peeled and shredded

1 onion, finely chopped

1 cup dried red or green lentils

3 cups vegetable broth, heated

1 cup shredded cheddar, divided

1/3 cup Panko crumbs

1 tsp ground cumin

1/2 tsp turmeric

1 tsp allspice

salt and pepper to taste

Heat oil to medium high in a large skillet. Cook carrot and onion 5-6 minutes then add the lentils. Add about 1/2 cup hot broth and bring to a boil. Continue adding broth, about 1/2 cup at a time as you would for risotto, only adding more broth once absorbed. Add seasonings and stir regularly. The lentils should be cooked in about 15 minutes.

Preheat oven to 350°F.

Add 1/2 cup cheese and the Panko to the skillet and stir just until cheese starts to melt. Line an 8" pie plate with parchment paper and firmly press the mixture into the plate. Sprinkle the rest of the cheese on top.

Bake for 30 minutes. Remove from oven and let cool 10-15 minutes before lifting pie out of the pan and slicing.

Serves 4

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Lentil Beet Soup

Meat free and hearty as heck!

Ingredients:

2 tbsps olive oil

3/4 cup diced onion

3/4 cup diced carrots

1/2 cup diced celery

1 cup diced cooked beets

4 tsps minced garlic

1 tsp dry thyme

1/4 tsp cumin

1 bay leaf

1 1/4 cup lentils, rinsed and drained

5 cups broth (veg, chicken or beef)

1 tsp balsamic vinegar

Boil in water or roast beets like a baked potato for about 1 hour or until tender.

Heat oil in a Dutch oven to medium high heat. Add onion, carrots and celery and cook 5 minutes. Turn heat down to medium and add the beets, garlic, thyme, cumin and bay leaf. Cook and stir for 1 minute. Add the lentils and broth and bring to a boil. Then reduce heat, cover and simmer for 25-30 minutes or until lentils are tender. Stir in the balsamic vinegar for just an added layer of flavour.

Remove the bay leaf and serve up with a nice crusty bread.

Makes about 6 servings.

Adapted from: feastingathome.com

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Greek Red Lentil Soup

Fakes, or Greek lentil soup is traditionally made with brown lentils, but red lentils cook up softer, losing their shape more than brown. I found this better for puréeing and besides, don't you think this red colour is more appetizing than brown?

Ingredients:

3 tbsps olive oil

1 onion, shredded

3 tsps minced garlic

2 carrots, shredded

3 tsps dry oregano

1 1/2 tsps ground cumin

1 tsp rosemary

1/4 tsp red pepper flakes

2 bay leaves

1 cup diced tomatoes

1 tbsp tomato paste

7 cups vegetable or chicken broth

2 cups red lentils, rinsed and drained

sea salt to taste

zest of 1 lemon

4-5 tbsps lemon juice

crumbled feta to garnish

Heat olive oil in a large pot and add the onion, garlic and carrots. Cook over medium heat 2-3 minutes stirring occasionally. Add the seasonings and stir 1 minute. Next add the diced tomatoes, tomato paste, broth and lentils. Make sure to rince the lentils very well before adding them. Bring to a boil then simmer for 20 minutes or until the lentils are cooked. Taste to see if salt is needed. 

Remove the bay leaves before using an immersion blender to blend the soup. (I may or may not have left them in when I started to blend 😕)

Once ready to serve add the zest and lemon juice and garnish with feta.

Serves 6

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Spicy Lentil Soup

With everyone staying put because of the coronavirus it's a good time to cook up some healthy and sustaining meals. This lentil soup is packed with fresh veggies boosting the already protein rich lentils. Be healthy.

Ingredients:
2 tbsps olive oil
1/2 cup diced onion
1 cup diced carrots
2 tbsps minced garlic
2 finely choppped thai chilis (optional)
4 cups broth (veg, chicken, turkey)
1 - 28 oz canned diced tomatoes
3/4 cup red split lentils
1 tsp basil
1 tsp oregano
1 tsp smoky paprika
1/2 tsp celery seed
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp salt
1/4 tsp pepper
1/2 - 3/4 cup chopped kale
1 tbsp fresh lemon juice
fresh parsley to garnish

Heat the oil in a large pot and add the onion and carrots. Cook on medium for 3 minutes. Then add the garlic and thai chilis and cook 1 more minute.

Pour in the broth and canned tomatoes and add all the seasonings. Add the lentils and bring everything to a boil. 

Simmer on medium low heat for about 35 minutes or until the lentils are cooked.

Add the kale and cook another 7-10 minutes.

Remove from heat and add the lemon juice for that final pop of flavour. If you find the soup too thick add more broth or up to 1 cup water. 

Garnish with fresh chopped parsley.
Makes 6-8 servings