Smoky Fire-roasted Tomato and Bean Soup

Ingredients

1 Tbsp extra-virgin olive oil
2 large carrots, peeled and diced
2 celery stalks, diced
1 medium onion, peeled and diced
2 garlic cloves, minced
1 cup rinsed dry farro, spelt, or pot barley
2 bay leaves
1 Tbsp chili powder
1 tsp ground cumin
1 (28 oz) can diced fire-roasted tomatoes, including liquid
7 cups water, or combination of vegetable broth and water
1 (14 oz) can black, pinto, or red kidney beans, rinsed and drained
1 (4 oz) can diced green chilies
juice of 1 lime, to taste
salt and pepper (optional)
garnishes of cilantro, avocado, and dollops of crema or sour cream (optional)

Method

1. In large saucepan, add oil, carrots, celery, and onion. Sauté over medium heat until softened, but not browned, about 10 minutes.
2. Add garlic, farro, bay leaves, chili powder, and cumin. Stir to coat. Stir in tomatoes and water or broth, and bring to a gentle boil. Cover and
   cook over medium-low heat for 30 to 40 minutes, or until farro is tender.

3. Stir in beans and chilies, and heat through. Add lime juice. Season with salt and pepper to taste, if you wish.
4. Remove bay leaves before serving. Ladle into bowls and top with garnishes of choice.

Makes 10 cups.

Source: Alive magazine

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Pan-seared Foie Gras with Puy Lentils

Ingredients

1 lb-2 oz foie gras, deveined and cut into 4 thick, even slices
sea salt and freshly ground black pepper

Lentils

1-1/4 cups Puy lentils, rinsed and drained
1 thyme sprig
1 bay leaf
1 garlic clove, peeled and crushed
4 oz bacon trimmings (or 5 slices of unsmoked bacon)
1-1/2 tbsp butter
1 carrot, peeled and finely diced
1 celery stalk, finely diced
1 leek, trimmed and finely diced
3 oz bacon, cut into small dice
handful of chives, minced
3 tbsp olive oil
1 tbsp white wine vinegar

Method

1. Cook the lentils. Put them in a pan with the thyme, bay leaf, garlic, and bacon trimmings and add cold water to cover. Bring to a boil and cook for about 25 minutes until the lentils are tender. Remove the herbs and bacon, drain the lentils, and set aside.
2. Melt the butter in another pan and add the carrot, celery, and leek. Sweat the vegetables for 10 minutes until softened, stirring frequently.
3. In a non-stick pan, sauté the bacon dice until crispy. Add to the lentils along with the chives and vegetables.
4. Mix the olive oil and wine vinegar together to make a vinaigrette and season with salt and pepper to taste.
   Pour two-thirds of the vinaigrette over the lentils, toss well, taste, and adjust the seasoning. Keep warm.

5. Heat a dry skillet (preferably non-stick) until you can feel the heat rising from the pan. Quickly sauté each slice of foie gras until golden brown but soft in the center, seasoning as you cook. It should only take 1 to 2 minutes each side.
6. Slice the foie gras in half horizontally. Pile the lentils onto warm plates and top with the foie gras. Drizzle the rest of the vinaigrette around the plates.

Makes 4 to 6 servings.

Source: Chef Gordon Ramsay

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Pear and Lentil Muffins

Ingredients

2 ripe pears, cored and chopped
1/4 cup orange juice
1 cup canned lentils, drained and rinsed
1/3 cup packed brown sugar
1 egg
2 tsp vanilla
1-1/2 cups whole wheat flour
1/2 cup wheat bran
1/4 cup wheat germ
1 tsp ground ginger
1 tsp baking powder
1/2 tsp baking soda
1/2 cup skim milk
1/4 cup chopped walnuts or pecans

Method

1. In a small saucepan, combine pears and orange juice and bring to simmer over medium heat. Cover and cook on low for about 10 minutes or until pear is very soft. Scrape into a food processor with lentils and puree until smooth. Add sugar, egg and vanilla.
2. In a large bowl, whisk together flour, wheat bran, wheat germ, ginger, baking powder and soda. Pour pear mixture over flour mixture; add milk and stir to combine. Divide among 12 greased muffin tins. Sprinkle tops with walnuts.
3. Bake in 400°F (200°C) oven for about 15 minutes or until cake tester inserted in centre comes out clean.

Makes 12 servings.

Source: Heart and Stroke Foundation of Canada

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Spinach Dhal

Ingredients

1 cup chana dhal or yellow split peas
2 tbsp oil
1/4 tsp black mustard seeds
1 onion, thinly sliced
2 garlic cloves, crushed
l-inch piece fresh root ginger, grated
1 red chili, finely chopped
10 oz frozen spinach, thawed
1/4 tsp chili powder
1/2 tsp ground coriander
1/2 tsp garam masala
1/2 tsp salt

Method

1. Wash the dhal or split peas in cold water. Put into a bowl and cover with water. Leave for 30 minutes.
2. Drain the dhal or peas and put in a saucepan with 3/4 cup fresh water. Bring to the boil, cover, and simmer for 25 minutes.
3. heat the oil in a large frying pan and fry the mustard seeds for 2 minutes, until they begin to splutter.
4. Add the onion, garlic, ginger and chili and fry for 5-6 minutes.
5. Add the spinach and cook for 10 minutes, or until the spinach is dry and the liquid has been absorbed.
6. Stir in the remaining spices and salt and cook for 2-3 minutes.
7. Drain the chana dhal or split peas, add to the spinach and cook for about 5 minutes. Serve at once.

Makes 4 servings.

Source: Essential Vegetarian

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Chocolate Walnut Brownies

Ingredients

1 can (19 oz/540 mL) white kidney beans, drained and rinsed
2/3 cup packed brown sugar
1/2 cup skim milk
2 egg whites
1/4 cup soft non-hydrogenated margarine, melted
1 tbsp vanilla
1/2 cup whole-wheat flour
1/2 cup unsweetened cocoa powder
1/3 cup wheat germ
1 tsp baking powder
1/3 cup chopped toasted walnuts

Method

1. In Food processor, puree beans until coarse. Add in sugar, milk, egg whites, margarine and vanilla and puree until smooth, scraping down sides a few times.
2. In a large bowl whisk together flour, cocoa, wheat germ and baking powder. Pour bean mixture over flour mixture. Stir in walnuts to combine.
3. Scrape batter into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.
4. Bake in 350°F (180°C) oven for about 22 minutes or until cake tester inserted comes out clean. Let cool on rack.

Makes 16 servings.

Source: Heart and Stroke Foundation of Canada

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