Tag Archives: nutrition

13

May. ’15

Lentils and Rice Plus

Lentils and Rice plus

Lentils and rice are a well known yummy and nutritious combination. There are hundreds of recipes for lentils and rice. I’m adding this recipe because it ups the nutritional value of the dish and is yummy.

Ingredients

3 Tbsp olive oil

1 onion, chopped

3-5 cloves garlic, chopped

1 1/2 cups green or brown lentils

1 tsp ground cumin

4 cups water

—–

1 cup brown rice

½ Tbsp salt

3 Tbsp tahini paste (from whole sesame seeds is best)

4 chard leaves–stalks cut away from the leaves. Stalks diced. Leaves coarsely chopped (Keep the stalks and leaves separate)

1/4 cup chopped nuts (I used slivered almonds)

Pepper to taste. I used 1/4 tsp white pepper

Steps

  1. Wash the lentils, rice, and chard (separately 🙂 ). You can soak the lentils and rice if you’d like. For chard washing instructions, look at the Food Prep Tips page. Drain them well before using.
  2. In a large pot, heat the olive oil and then saute the chopped onion until translucent and starting to brown.
  3. Stir in the garlic, and then stir in the cumin.
  4. Stir in the lentils, and then add the 4 cups water.
  5. Bring to a boil, lower the heat and cover. Cook for 15 minutes.
  6. Add the rice, salt, pepper, tahini paste, and chard stalks (not the leaves), then stir well to mix. Bring back to a boil, lower the heat and cover the pot.
  7. Cook for 20 minutes.
  8. Uncover the pot. (If the water seems too low, add up to 1/2 cup more.) Pour on the nuts and the chopped chard leaves. Don’t mix. Cover the pot and cook for 10 more minutes.
  9. Remove from heat and mix well.
Servings: 6-8

Lentils and Rice plus2

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28

Apr. ’15

Lubiya and Molochiya Stew

Lubiya and molochiya stew

Lubiya (cowpeas) is a legume that is nutritious and easy to cook. It is an important addition to the vegetarian diet. Black eyed peas are a type of cowpea. See Wikipedia for more information: http://en.wikipedia.org/wiki/Cowpea

Molochiya (mallow) is a leafy vegetable that is nutritiously building for the body. It is an important addition to all diets, especially diets that are lacking in iron and Vitamin E. See Wikipedia for more information: http://en.wikipedia.org/wiki/Mulukhiyah

Ingredients

1 cup lubia

½ tsp dried marjoram

—–

3 Tbsp olive oil

1 onion, chopped

2-4 cloves garlic, chopped

4 cups loosely pack molochiya leaves, chopped

1 ½-2 tsp salt

1 cup brown rice

2 bay leaves

2 ½ cups water

Pepper to taste (optional)

Steps

  1. Wash the lubiya and then soak it for at least four hours. Drain the water. Cook the lubiya in a large pot or a pressure cooker. Use enough water to cover the lubiya well, and add the marjoram. If using a pressure cooker, cook under pressure for 20 minutes. If using a large pot, cook until the lubiya is soft but holds its shape. Drain the lubiya. (Save the water for use in soup.)
  2. In a large pot, heat the olive oil and then saute the chopped onion until soft.
  3. Add the garlic and saute for 2 minutes. Add the molochiya and stir constantly for 2 minutes. Add the salt.
  4. Add the rice and stir constantly for 1 minute. Add the water and bay leaves. Bring to a boil, lower the heat and cover the pot.
  5. Cook the rice mixture for 40 minutes. Check the water level in the pot after 25 minutes. If the rice is starting to stick, add ½ cup more water.
  6. Stir in the pepper and the drained lubiya. Mix well. If the lubiya was not hot when you added it, warm the mixture making sure it doesn’t stick to the bottom of the pot.
Servings: 4-5
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