Ridiculously Easy Lentil and Vegetable Stew

I’d hoped to be sharing a Halloween recipe with you, but life has been getting in the way of cooking lately.  The other night I went into the kitchen to make a last-minute dinner of my Dirty Little Secret Soup but wound up making so many changes that it took on an entirely new character.  I had about 2/3 of a cup of leftover pumpkin puree that I wanted to use up, so I changed the other ingredients and seasonings to complement it.  And do you know what happens when you add pumpkin and quinoa to soup?  It thickens so much that it’s not soup anymore but stew!

Before I get to the recipe, let me share a couple of pieces of exciting news:

First, I found out on Monday that this blog won this year’s VegNews Magazine Veggie Award for readers’ favorite blog.  I can’t tell you how honored I am that so many of you took the time to vote for me again.  The competition included some of my favorite blogs, and I’m sure the voting was close.  Thank you!

Second, I’m happy to announce that I’ll be speaking at the first ever Vida Vegan Blogger Conference next August 26-28 in Portland, Oregon.  It looks like it’s going to be a great weekend, and if you’re a vegan blogger or blog reader, you will not want to miss it.  Registration is open, so sign up and let me know in the comments if you’ll be there.

On to the recipe.  It’s ridiculously easy because I used frozen vegetables and canned lentils, but if you want to do it the slow way, chop your own veg and cook your own lentils.  I’m sure fresh ingredients will make this flavorful and deeply satisfying stew even more delicious.

P.S.  I may still get around to creating a Halloween dish, but until then, check the bottom of this post for links to vegan Halloween treats.

(printer-friendly version)

1 large onion, chopped
4 cloves garlic cloves, minced
2 12-ounce packages frozen vegetables* (or 2 pounds fresh vegetables cut in bit-sized pieces)
1 15-ounce can diced tomatoes, preferably fire-roasted
1 15-ounce can cooked lentils (or 1 1/2 cups cooked lentils and cooking liquid)
4 cups vegetable broth or “no-chicken” broth
1 1/4 teaspoon Mexican oregano (or regular oregano)
1/2 teaspoon hot smoked paprika
1/2 teaspoon ground cumin
1/3 cup quinoa, rinsed very well
2/3 cup pumpkin (canned or cooked and water pressed out)
salt and freshly ground black pepper to taste

Cook the onion in a large, non-stick Dutch oven until it begins to brown. Add the garlic and cook, stirring, for another minute. Add next 7 ingredients and cook until vegetables thaw and broth begins to boil. Add quinoa and cook on medium heat until it is tender, about 15 minutes. Add pumpkin and salt and pepper to taste and cook for 5 more minutes, adding a little water if it seems too thick. Serve hot, garnished with parsley, if desired.

*I used an Italian blend containing carrots, zucchini, cauliflower, lima beans, red bell peppers, and Italian green beans, but any blend of  chunky-cut vegetables will do.

Servings: 6

Nutrition (per serving): 181 calories, 8 calories from fat, <1g total fat, 0mg cholesterol, 535.7mg sodium, 311.7mg potassium, 33.4g carbohydrates, 8.5g fiber, 8.7g sugar, 9.7g protein, 2.9 points.

Tagged as: CORE, eat-to-live, gluten-free, Ridiculously Easy

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Mixed Vegetable Kootu

The kitchen smelt remarkably delicious with warm aromatic flavors while cooking today’s recipe, mixed vegetable kootu. The reason for the wonderful aroma were the roasted spices and lentils – asafoetida, cinnamon, bengal gram and poppy seeds that were ground to a paste with fresh coconut forming the masala base of the kootu. Makes for a memorable side not only with rice but with dosa and chapati too.

Mixed Vegetable Kootu Recipe

Prep & Cooking: 40 mts

Serves 5 persons

Cuisine: South Indian

Ingredients:

1 large carrot, peeled and cubed

1 large potato, peeled and cubed

1 large brinjal, cut into pieces

2 tomatoes, finely chopped

1/4 tsp turmeric pwd

salt to taste

Roast in 2 tsps of oil:

3-4 dry red chilies

1 tbsp coriander seeds

1 tbsp senaga pappu/chana dal/bengal gram

2 tsps ghasagasalu/poppy seeds/khus-khus

1? cinnamon stick

pinch of asafoetida

2 tbsps grated coconut

For seasoning/poppu/tadka:

1/2 tsp mustard seeds

1/2 tsp cumin seeds

few fresh curry leaves

1 tbsp ghee or oil (ghee is preferred for this particular kootu)

1 Heat ghee in a heavy bottomed vessel, add mustard seeds and allow to splutter, add cumin seeds and let them brown. Add curry leaves and saute for few secs.
2 Add the carrot, potato and brinjal pieces and saute on medium flame for 3-4 mts. Reduce flame, add salt and turmeric pwd and combine. Place lid and cook till the vegetables are half cooked. Add tomatoes and cook further for another 4-5 mts.
3 While the vegetables are cooking, heat oil in a pan, add channa dal, coriander seeds, khus khus, cinnamon stick and red chilies and saute till the dals turn red and a lovely aroma emanates the kitchen. Add the coconut and asafoetida and roast for half a mt. Turn off heat and cool. Grind this mixture without water till it becomes a powder, add little water and make a smooth paste.
4 Add 2 1/2 cups of water to the vegetables and bring to a boil. Cook with lid for 7-8 mts. Remove lid and add the ground paste and combine well. Cook on low-medium flame for 15-20 mts, till the texture is thick and not watery.
5 Turn off heat and garnish with fresh coriander leaves. Serve with hot rice, chapatis or dosas.

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Tagged as: curry, kootu, vegetables

By Sailu • Aug 5th, 2010 • Category: All Recipes, Curry Recipes, South Indian Recipes, Vegan Recipes, Vegetables, Vegetarian Recipes

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