Chili with Yams
I have been using
a lot of red lentils lately because they cook
quickly and thicken soups and stews very
nicely. I am also very fond of yams and they go
together very well in this dish. This is
delicious served with fresh, warm corn tortillas
or pita bread.
Preparation Time:
20 minutes
Cooking time: 55 minutes
Servings: 6-8 1 large onion,
chopped
3 stalks celery, chopped
1 teaspoon minced garlic
2 ¾ cups water
3 teaspoons chili powder
1 ½ teaspoons smoked paprika
½ teaspoon ground cumin
1 teaspoon ground cinnamon
½ teaspoon crushed red pepper
4 cups peeled and chopped yams
1 cup red lentils
2 15 ounce cans diced tomatoes
1 15 ounce can black beans, drained and rinsed
2 tablespoon peanut butter (optional)
2 tablespoons lime juice (optional)
Place ¼ cup of the
water in a large soup pot. Add onion, celery
and garlic. Cook, stirring occasionally until
softened, about 5 minutes. Stir in the chili
powder, paprika, cumin, cinnamon and crushed
pepper. Mix well, then add the remaining water,
yams, lentils, tomatoes, and beans. Stir to
combine, bring to a boil, reduce heat, cover and
cook for 50 minutes, stirring occasionally. Stir
in the peanut butter, one tablespoon at a time,
if using. Season with lime juice and a bit of
sea salt, if desired.
Deviled Beans and
Greens
The addition of
mustard gives food a “deviled” flavor. This is
a healthy, hearty stew, best served in a bowl,
with a loaf of fresh baked bread. Preparation Time:
15 minutes
Cooking time: 45 minutes
Servings: 4 1 onion, chopped
2 cups vegetable broth
2 cans black beans, drained and rinsed
2 cups sliced fingerling potatoes
1 4 ounce can chopped green chilies
2 teaspoons prepared mustard
1 teaspoon red pepper flakes
2 cups chopped kale Place the onion in
a large pot with ¼ cup of the broth. Coo,
stirring occasionally until onion is very
tender, about 4-5 minutes. Add the remaining
broth, the beans, potatoes, chilies, mustard and
pepper flakes. Mix well, bring to a boil,
reduce heat, cover and cook for 30 minutes,
until potatoes are tender, stirring
occasionally. Add the kale and continue to cook
about another 10 minutes until kale is tender.
Sherried Rice
Preparation Time:
30 minutes (cooked rice needed)
Cooking Time: 20 minutes
Servings: 4
2 onions, cut in
half and sliced
½ pound mushrooms, sliced
2 cloves garlic, crushed
¼ cup white wine
1 stalk broccoli, coarsely chopped
½ head cauliflower, coarsely chopped
1 zucchini, cut in half and sliced
½ cup snow peas
¼ cup sherry
¼ teaspoon curry powder
¼ teaspoon allspice
¼ teaspoon nutmeg
¼ teaspoon herb seasoning mix
3 cups cooked brown rice
Place onions,
mushrooms, and garlic in a large non-stick
frying pan with the wine and cook, stirring
frequently for 5 minutes. Add broccoli,
cauliflower, zucchini, snow peas, the sherry and
the seasonings. Cook and stir over medium heat
until vegetables are tender, about 10 minutes.
Add the cooked rice. Heat through and serve.
Hearty Dal Soup
This is a
variation of the Festive Dal Soup from last
month’s newsletter. This creative addition was
suggested by Tiffany Hobson, executive assistant
to the McDougall’s, who thought the soup would
be a bit more filling by adding some potatoes
and chard. We agree, so give it a try and see
what you think.
Preparation Time:
10 minutes
Cooking Time: 60 minutes
Servings: 4
3 ¼ cups water
1 onion, chopped
2 cloves garlic, crushed
1 ½ teaspoons grated fresh ginger
1 teaspoon smoked paprika
¼ teaspoon ground cumin
freshly ground black pepper
1 cup red lentils
1 15 ounce can garbanzos, drained and rinsed
1 14.5 ounce can diced tomatoes
2 cups chunked Yukon Gold potatoes
1 tablespoon lemon juice
1-2 teaspoons chili paste (Sambal Oelek)
2 cups fresh chopped chard
Place ¼ cup of the
water in a large soup pot. Add the onion and
garlic. Cook, stirring occasionally for 3-4
minutes, until softened. Add the ginger,
paprika, cumin and several twists of freshly
ground pepper. Mix in well, then add the
remaining water, the lentils, garbanzos,
tomatoes and potatoes. Bring to a boil, reduce
heat, cover and simmer for 50 minutes, until
lentils are tender. Add lemon juice, chili paste
(start with 1 teaspoon and add more to taste)
and chard. Cook for an additional 5-7 minutes,
until chard is tender. Season with a bit of sea
salt, if desired. Serve hot.
Curried Split Pea
Soup
I really love
curried food. I have been making a
variation of this soup for over 30 years and
whenever I feel the urge for a simple curried
dish, this is what I choose. I used to
keep this really easy and just use the curry
powder for seasoning, but I find the additional
spices add even more flavor so it is worth the
small amount of extra time it takes to add them.
We like this best served in a bowl over some
cooked brown rice.
Preparation time:
10 minutes
Cooking Time: 60 minutes
Servings: 6-8
1/4 cup water
1 onion, chopped
1 carrot, chopped
2-3 cloves garlic, minced
2 tablespoons fresh ginger, grated
8 cups water
2 cups split peas (green or yellow)
2 teaspoons curry powder
1 teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon cardamom
1/8 teaspoon ground cinnamon
¼ cup chopped fresh cilantro
Place the ¼
cup water in a large soup pot with the
onion, carrot, garlic and ginger. Cook,
stirring frequently until onion softens
slightly, about 3 minutes. Add the 8 cups
water, the split peas and all the seasonings
except the cilantro. Mix well, bring to a
boil, reduce heat, cover and cook for about
1 hour until peas are tender. Stir in the
cilantro just before serving and season with
a bit of sea salt, if desired. i
Quick (No-Quesa) Quesadillas
By Colleen Patrick-Goudreau
Colleen is one of the McDougall
Program cooking instructors. She usually
prepares this during one of her classes
If the combination of Middle
Eastern hummus and Mexican tortillas seems
strange, just give it a chance. The result is
absolutely delicious and is an incredibly fast
meal or snack.
Preparation Time: 10 minutes Cooking Time: 15
minutes
Servings: Makes 8 quesadillas Hummus (store-bought or made from
scratch – see below)
8 corn or flour tortillas
½ cup chopped green onions
½ to 1 cup salsa
Spread a tortilla with 2 to 3
tablespoons of hummus and place in a large
non-stick skillet over medium heat. Sprinkle
with chopped green onions and salsa. (You could
also eliminate the salsa here and instead top
the finished quesadilla with it.) Top with a
second tortilla, and cook until the bottom
tortilla is warm and turning golden brown, about
3-5 minutes, depending on how high you have your
flame. Turn and cook the second side for another
few minutes, until it, too, is golden brown.
Remove from pan and cut in half. Repeat with
remaining tortillas.
Basic Hummus
1 15-ounce can garbanzo beans,
drained and rinsed
½ cup water-packed, roasted red peppers
3 tablespoons lemon juice
1 tablespoon tahini (sesame seed butter)
1-2 garlic cloves, peeled
¼ teaspoon cumin
Salt, to taste Place the beans in a food
processor or blender with roasted peppers, lemon
juice, tahini, garlic, and cumin. Process until
very smooth, 1 to 2 minutes. You may add a
little water to thin it out. Salt to taste. Hints: Serve with a side of rice
and beans. Great for breakfast, brunch, lunch,
or dinner – or just as a snack. For some extra
spice, add minced jalapeno peppers to the
hummus, or add a pinch of cayenne.
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