Tag Archives: Vegetarian

Quick Lunch: Madras Lentils and Spinach

This is my latest go-to quick lunch for busy weekdays, when I often only have the time (and the inclination) to throw something in the microwave. It’s usually dinner leftovers, but those run out. This is a great alternative to a pb&j when you need a speedy meal that’s both filling and healthy.

I buy these shelf-stable packages of Tasty Bite pre-cooked Madras Lentils at the grocery store (in the Natural Foods section at Fred Meyer) or Costco. They contain 2 servings per package, but I’ve found the whole package to be a nice amount for lunch.

INGREDIENTS:
Water, Tomatoes, Lentils, Red Beans, Onions, Cream, Salt, Butter, Sunflower Oil, Chilies, Cumin.

All you have to do is tear the top of the pouch about two inches, toss the whole thing in the microwave for 90 seconds, and then pour it into your favorite bowl.

photo 1

Like so.

photo 2 The lentils will be piping hot at this point. To boost my veggie intake for the day, and to add some crunch, I pile on a big heaping handful of spinach leaves. The hot lentils will wilt the spinach slightly, but you can return it to the microwave for another 60 seconds or so if you like your spinach softer.photo (1)Voilá! A 300 calorie lunch packed with Vitamin A, fiber, B-Vitamins, essential amino acids, and trace minerals, made in under two minutes. Throw a kiwi (or other Vitamin C rich food) onto your plate to increase your iron absorption from the lentils and spinach, and dig in!photo 4

Calories: 307, Carbohydrate: 37 gm, Protein: 8 gm, Fiber: 11 gm. Vegetarian. Gluten-free.

White Bean, Olive And Thyme Spread Recipe

This sounds really tasty! I can’t wait to make it; I think my kids will love it for dipping chips or veggies. From Savvy Vegetarian:

White Bean, Olive And Thyme Spread

White Bean, Olive And Thyme Spread is a sample recipe from ‘Cooking Vegan’ by vegan dietitian Vesanto Melina, and vegan chef Joseph Forest.

My tasters loved it and inhaled it along with any cracker-like food. Quick & simple to make, this olive spread recipe will make you forget that hummus even exists.

Total prep & cook time: 2 hrs

5 Servings

Nutrition Data, 1/2 Cup Serving: 272 cal, 29g carb, 10g fat, 281mg sodium, 11g fiber, 10g protein

Ingredients:

2 1/2 Cups cooked or canned white beans, rinsed

1/4 cup freshly squeezed lemon juice

1 tbsp extra-virgin olive oil

1 tsp dried thyme

1 clove garlic, chopped

1/2 tsp salt

1/4 tsp ground pepper

1/4 cup chopped green or black olives

2 tbsp chopped fresh parsley

Directions:

Put the beans, lemon juice, oil, thyme, garlic, salt and pepper in a food processor and process until smooth

Add the olives and parsley and process until evenly distributed, about 5 seconds

Transfer the spread to a bowl or covered container and refrigerate for at least 2 hours before serving to allow the flavors to marry and deepen.

Cooking Tips:

Common white beans, such as cannellini (white kidney), great northern, and navy beans, are used in casseroles and soups and are particularly tasty when baked with tomato sauce. Here, they are used to make a delectable spread that can be served with crackers or raw vegetables. The flavor of this mineral-rich spread will deepen if it is made a couple of hours before serving.

Stored in a sealed container in the refrigerator, White Bean, Olive, and Thyme Spread will keep for 4 to 5 days.

via White Bean, Olive And Thyme Spread Recipe.