Madras Lentils

 

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 Cook Time: 60 minutes  Total Time: 1 hour 10 minutes  Yield: 6 cups

Ingredients

• 2 tablespoons coconut oil
• 1 yellow onion, chopped
• 2 teaspoons ground cumin
• 1 1/2 tablespoons minced garlic
• 1 1/2 tablespoons minced fresh ginger (or ginger paste)
• 1 jalapeño or 2 serrano peppers, chopped
• 1/3 cup tomato paste
• 1 tablespoon curry powder
• 4 cups vegetable broth
• 1 cup black or brown lentils
• 1 teaspoon salt (or to taste)
• 1 15oz can kidney beans, drained
• 1/3 cup heavy cream or full fat coconut milk

Instructions

1. Heat the coconut oil over medium heat in a medium sized pot or Dutch oven. Once it’s melted, add the onion and cook for 4 minutes over medium heat, stirring occasionally, until soft and translucent.
2. Add the garlic, ginger, and jalapeño pepper and continue to cook for 4-5 minutes, stirring occasionally, until the pepper begins to soften.
3. Add the cumin, tomato paste, and curry powder and cook for 2-3 minutes, stirring often to evenly coat the onion and pepper with the tomato paste and spices.
4. Carefully transfer the vegetable mixture to a blender or food processor and add one cup of vegetable broth. Blend until smooth.
5. Pour the mixture back into the pot and add the lentils, the remaining vegetable broth, and salt.
6. Bring to a boil, then reduce heat to low and simmer for 40-50 minutes or until the lentils are tender.
7. Stir in the kidney beans and continue to cook for 2-3 minutes.
8. Remove from heat and add in the heavy cream or coconut milk. Add additional salt to taste.

Roasted Potato Tzatziki Bowls

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Servings:4

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

Squeezing the excess liquid from the grated cucumbers is essential to prevent your tzatziki from becoming loose or watery. 

If your red onion has a sharp flavor, rinse the slices in ice-cold water to mellow the taste. Then drain well before combining them with the other ingredients.

You can use any combination of vegetables and substitute white beans for the chickpeas.

To add an extra layer of flavor, consider incorporating za’atar into the chickpea mixture. Za’atar is a spice blend that typically has a thyme-forward flavor and may also include sesame seeds, sumac and sometimes coriander, cumin, oregano and other spices.

Nutrition Notes

Potatoes bring heart-healthy potassium to these bowls, and potassium helps lower blood pressure. Because we leave the skin on these potatoes, you’ll also get a nice dose of gut-loving fiber.

Tzatziki sauce is typically made with Greek yogurt, cucumber, dill, garlic and lemon zest. Greek yogurt is a great source of protein and calcium, while the rest of the ingredients add some antioxidants.

Tomatoes provide lycopene, which has been linked with a reduced risk of heart disease and cancer. Tomatoes are also loaded with fiber and support your immune system with vitamins A and C. 

Chickpeas add plant protein to this bowl, plus fiber to keep you full and satisfied. They’re also rich in folate and provide some iron. The vitamin C in the tomatoes and potatoes will help your body better absorb the chickpeas’ iron.

an image of the ingredients to make the Roasted Potato Tzatziki Bowl

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley

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Ingredients

• 1½ pounds baby gold potatoes, halved
• 6 tablespoons extra-virgin olive oil, divided
• 1 teaspoon salt, divided
• ½ teaspoon ground pepper
• 1 large English cucumber, halved crosswise and divided
• 1¼ cups whole-milk plain strained (Greek-style) yogurt
• 2 tablespoons lemon juice
• 2 teaspoons finely chopped fresh dill, plus more for garnish
• 1 teaspoon finely chopped fresh mint
• 2 medium cloves garlic, grated (½ teaspoon)
• 1 (15-ounce) can no-salt-added chickpeas, rinsed
• 1 cup cherry tomatoes, halved (from 1 pint)
• ½ cup thinly sliced red onion

Directions

Preheat oven to 450°F with a baking sheet positioned on the center rack. Place halved potatoes in a large bowl. Add 2 tablespoons oil, ½ teaspoon salt and ½ teaspoon pepper; toss to coat. Pour onto the preheated baking sheet and carefully spread into an even layer. (Do not wash the bowl.) Roast until golden brown and tender, about 35 minutes. Remove from oven and let cool on baking sheet.

Meanwhile, grate 1 cucumber half on the large holes of a box grater; place on a clean kitchen towel and squeeze over the sink to remove excess liquid. Place in a separate medium bowl and add 1¼ cups yogurt, 2 tablespoons lemon juice, 1 tablespoon oil, 2 teaspoons dill, 1 teaspoon mint, the grated garlic and ¼ teaspoon salt; stir to combine.

Chop the remaining cucumber half; place in the empty reserved bowl. Add rinsed chickpeas, halved tomatoes, ½ cup red onion, 2 tablespoons oil and the remaining ¼ teaspoon salt; toss to coat.

Spread the yogurt mixture in 4 shallow bowls. Top with the roasted potatoes and the chickpea mixture. Drizzle the bowls with the remaining 1 tablespoon oil. Garnish with dill, if desired.

Onion ring chips

 

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1/8-inch slices on individual cheese beds in the air fryer at 360 F for 8 minutes

Better Option

It turned out that the key for me was a thinner cut done in the oven; this entire batch of 1/8-inch slices came out spectacularly — crisp and salty with the perfect hint of chew and a wonderful, concentrated onion flavor just as reminiscent of that hometown diner as I had hoped.

Chipotle lime chicken salad

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Pizza Style Onion bake

 

https://www.instagram.com/reel/DG0jQH0Aesj/?igsh=QkFHQk0xM08waw%3D%3D

One-Pot Sausage and Orzo

 

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• Prep Time 10 mins
• Cook Time 20 mins
• Total Time 30 mins
• Servings 4 to 6 servings

Ingredients

• 1 tablespoon extra-virgin olive oil
• 8 ounces hot or sweet Italian sausage, casings removed
• 3 cloves garlic, minced
• 1 1/4 cups orzo
• 2 1/2 cups low-sodium chicken broth
• 1/2 cup oil-packed sun-dried tomatoes, thinly sliced
• 1 (5-ounce) container baby spinach
• 1/4 cup heavy cream
• Salt, as needed, to taste
• 1/4 cup freshly grated Parmesan cheese

Method

1. Brown the sausage:
1. Heat the oil in a large skillet set over medium-high heat. Add the sausage and cook, stirring to break it into crumbles, until browned, 5 to 6 minutes. Stir in the garlic and cook until fragrant, about 1 minute.
2. Toast the orzo:
1. Add the orzo and cook, stirring occasionally, until it’s lightly toasted, about 3 minutes.
3. Add the broth and tomatoes:
1. Stir in the chicken broth and sun-dried tomatoes and bring to a simmer. Turn the heat to low, cover with a lid, and cook, stirring occasionally, until the pasta is tender and evenly cooked, about 8 minutes.
4. Wilt the spinach:
1. Uncover the pan and stir in the spinach and cream. Cover and continue to cook until the spinach is just wilted, 2 to 3 minutes. Taste, adding salt if needed.
5. Serve:
1. Remove the pan from the heat and portion the pasta into bowls. Garnish with the Parmesan cheese and serve immediately.

 

   

Nutrition Facts

(per serving)

222

Calories

12g

Fat

19g

Carbs

12g

Protein