A vegetarian taco that everyone can enjoy! Lentil Tacos

Ingredients:
1 tablespoon olive oil
1 cup finely chopped onion
1 clove garlic, chopped
1/2 teaspoon salt
1 cup dried green or brown lentils, rinsed
1 package (2.25 ounce) taco seasoning (or more if you like spicy)
2 1/2 cups vegetable broth
1/2 cup fat-free sour cream
1 chipotle chile in adobo sauce, finely chopped (optional, use half for less heat)
2 teaspoons adobo sauce
8 taco shells
1 1/4 cups shredded lettuce
1 cup chopped tomato
1/2 cup shredded reduced-fat (2 percent) cheddar or Monterey jack cheese

Directions:
1. Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes.
2. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute.
3. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes.
3. Mix sour cream, chile and adobo sauce (if using) in a bowl.
4. Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Spoon 1/4 cup lentil mixture into each taco shell.
5. Top with 2 heaping teaspoons sour cream mixture, lettuce, tomato and cheese.

This recipe is my second submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by Siri's Corner.

Dermason Beans (Kurufasulye)

Ingredients
1 cup dried Dermason Beans (or navy or cannellini beans if you can't find dermason)
1 large onion (diced)
1 banana pepper or pablono pepper (diced)
2 tbs of canola oil
1 tbs of tomato paste
1 tbs of red pepper paste (if you can't find pepper paste use 1 1/2 tbs of tomato paste)
1 can (14 oz) tomatoes, petite diced
2 cups of boiling water
1 tsp of black pepper
salt

Directions:

1. Soak the beans overnight (1 cup dried beans yields 2 1/2 cups cooked beans), if you are using dried beans change the water 2 times while soaking, next day boil them until soft. To save cooking time you can skip the soaking process and pressure cook the beans for 30-40 min.

2. In a large pot, heat the oil, add onion and pepper and saute until soft.

4. Add tomato paste and pepper paste and stir for 3 min. Add the tomatoes and cook for another 3-4 min.

5. Add the beans, salt and water, cook on medium low for 35 min. If you prefer spicy, you can add dried chili peppers.

This recipe is my first submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by Siri's Corner.

Chickpea Curry (Channa Masala or Chole)

I love this recipe because it is very easy to make, I always try to have my ingredients at hand so I can prep a healthy and nutritious meal in no time. A well stocked pantry is your biggest tool for saving yourself from saturated fat and sodium loaded restaurant meals which will in turn allow you to spend the money you save on healthy and wholesome ingredients. For chickpeas I always try to use dry chickpeas soak the entire package overnight and freeze them so I can have extra for the next time and I just thaw them overnight in the refrigerator. It takes more time but canned chickpeas have more sodium whereas there is virtually no added sodium with the dry version, but it is still ok to use them, I still have couple of them in my pantry just in case if I am in a hurry. Just make sure to drain and rinse well if you are using canned version. 

Just a quick note about the health benefits: If you're wondering how to replace red meat in your menus, become a fan of chickpeas also known as garbanzo beans. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores.

Ingredients:
1 cup dry chickpeas or 2 (14 oz) canned chickpeas, drained and rinsed
1 (16 oz) canned tomatoes, petite diced
1 tbs mild red pepper paste (optional)
2 tbsp canola oil
1 onion, petite diced
3 garlic cloves, minced
1 tsp mustard seed
1 dried chili, or 1/2 tsp chili flakes
1 tsp cumin
1 tsp turmeric
1 tsp paprika
1 tbsp of ground coriander
2 tbsp curry powder
1 tbsp salt, or to taste
1 tbsp chopped cilantro for garnish (optional)

Directions:

1. Heat oil in a large pot and add onions and garlic and cook until translucent, about 5 minutes.

2. If using red pepper paste add the paste and stir for 2-3 min. and then add the tomatoes and all of the spices and stir to combine. Add the chickpeas and cook, stirring occasionally for about 30-35 minutes. Serve with bread or basmati rice. Add cilantro for garnish if using.

This recipe is my third submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by A Little Bit of Spain in Iowa

South of the Border Cravings and My Cuban Inspired Black Bean Chili

Well, most people associate chili with cold winter nights, not me! I can have my chili any time of the year regardless of the weather, no matter how hot it is! It is not only a delicious meal but also very nutritious. I love to eat and cook chili so much I don't even look for recipes, this is my latest invention I hope you enjoy it as much as I do. It has a spicy kick to it,  adjust the seasonings and use less, if you like yours mild.  

Ingredients:
1 cup dry black beans or 2 (14 oz) canned, drained and rinsed
1lb chicken breast, cubed
1 (16 oz) canned tomatoes, petite diced
2 ts Serrano peppers; chopped
3 cloves of garlic, minced
1 large onion, diced
1/2 cup grilled corn, removed from cob
2 tablespoons canola oil
1 tablespoon chili powder
1 1/2 teaspoons ground jalapeno
1 teaspoon hot paprika
1 teaspoon chipotle chile powder
1 teaspoon cayenne chile powder
1 tbspoon cumin (you can use less if you like)
juice of 1/2 lime
pinch salt
Directions:

1. If you are using dry beans soak them overnight. If you are using canned beans drain and rinse well.

2. Heat the oil in a pot and saute the onion until translucent. Add the garlic and stir for 2 min. until fragrant.then remove the onion and garlic from the pan and set aside
3. Add the chicken and saute until slightly brown. Add the peppers and saute until soft, add the onions back.Add the beans and cook for 3-4 min. stirring occasionally.  Add the tomatoes, corn, lime juice and spices and stir to combine. 

4. Reduce heat to low and simmer for about 25-35 minutes. Uncover and simmer for an additional 20 minutes or until the liquid has reduced

This recipe my second submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by A Little Bit of Spain in Iowa

Artichokes with Fava Bean Purée (Favali Zeytinyagli Enginar)

The magic beans that grew overnight into a beanstalk that reached into the clouds could be fava beans. Fava Beans or Broad Beans (actually a member of the pea family) are among the world's oldest cultivated beans.You might consider making these under-appreciated beans a more frequent addition to your diet, especially if you are seeking more fiber in your diet.

Fava beans are especially high in fiber (85% of the RDV), and also high in iron (30% of a day's requirement), and very low in sodium. Additionally, they contain no cholesterol and are low in fat. While the nutrition and health benefits of fava beans are quite impressive, they are also countered by the fact that favas do contain 50 grams of total carbohydrates and almost 300 calories per 3/4 cup serving. Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson's disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

Not convinced yet? their buttery texture and nutty taste makes it worth time consuming prep time! It is actually fun too, I shelled them together with my five year old daughter! A real playdate for both of us!

Ingredients

1 lb peeled artichoke bottoms (7-8 pieces) or 1 lb frozen or 2 canned artichoke bottoms

1 lb fresh or frozen fava beans, shelled
1 onion, petite diced
2 tbsp dried mint flakes or 1/2 bunch fresh mint leaves, finely chopped
juice of 2 lemons
1/3 cup olive oil
1 bunch dill, chopped
1  1/2 tbsp sugar
salt

Directions:

1. Heat 2 tbs olive oil in a pan. Stir in onion, saute until translucent.

2. Add fava beans, mint, and half of dill. Stir for 3-4 minutes. Seal the pot with aluminum foil and place the lid. Cook on medium for 30 minutes or until beans are cooked. When they are cooked mash the beans and let them cool.

3.In a separate broad pot,  Add lemon juice, sugar, and hot water. Place artichokes in the pot: pointy sides facing up. Cook for 20 -25 min until artichokes are tender. Once you turn it off, sprinkle salt. Let artichokes cool in the pot.

4. When they're not hot anymore place artichokes on a serving plate and stuff them with fava bean puree.

5.Garnish with dill on top.

* Optional: You can also add one medium carrot to fava bean puree, if you like.

This recipe my first submission for this month's My Legume Love Affair, one of my favorite events brought by Susan from the Well Seasoned Cook and hosted by A Little Bit of Spain in Iowa

Soupe du Jour - Red Lentil Soup (Mercimek Corbasi)

This soup is a staple of %99 Turkish Restaurant menus and almost all Turkish home kitchens for good reason. It is not only very healthy but also very delicious. It is beautiful in its simplicity and mild flavor. There are several variations of this soup, the recipe for the different variations will follow this one as they are all tasty.

Ingredients:

1 cup red lentils

2 tbs butter (I prefer canola oil to make it healthier)
1 medium size onion, diced

1 medium carrot, diced

1 medium potato, diced
1 tbsp tomato paste
6 cups of water
1 tsp salt

Directions:

1. Wash well and drain the lentils, set aside.

2. Heat the oil in a pan and saute the onion until translucent, add tomato paste and stir for 2-3 min. 

3.  Add the rest of the ingredients, lentils, carrot, potato and salt cook on medium heat for 30-35 min. or until the lentils are soft. if you are using pressure cooker, cook for 15 min. Remove any froth that may rise to top. Stir frequently to prevent the mixture from sticking to the bottom of the pan

4. You can transfer the soup to a blender or use a hand blender and puree.
5. Serve with crusty whole wheat baguette, or croutons with a squeeze of lemon juice on top

Optional Sauce:
2 tablespoons unsalted butter or olive oil, about 1/3 teaspoon paprika and 1/3 dried mint. Heat the butter or oil in a sauce pan. Add the paprika or crushed red pepper and dried mint flakes and stir for 1 min. Remove from the heat and  drizzle over soup and serve.

Bulgur Pilaf with Lentils and Sun Dried Tomatoes (Mercimekli Bulgur Pilavi)

Two fiber all stars: Green Lentils and Bulgur, together they create a palate pleasing, healthy meal. This is a great recipe if you want to boost your fiber intake.

Ingredients:

• 1/4 cup or 3 tbs olive oil

• 1 big or 2 medium onion, diced

• 5-6 pieces dried tomatoes, roughly chopped

• 4-5 dried pepper (any variety can be used)

•1 tablespoon tomato paste

•1 cup bulgur

•1 cup green lentils

•2 cups boiling water

•1.5 teaspoon salt

Directions:

1. Wash the lentils and put them in a pot, add just enough water to cover the lentils and cook until they are halfway cooked. Set aside.

2. Heat the oil in a different pan, add the onion and saute until the onions are translucent.

3. Stir in tomatoes and peppers and saute for 3 min.

4. Add the tomato paste and stir.

5. Stir in the lentils and bulgur. Add 2 cups of boiling water and salt.

6. Cook until all the water is absorbed.

This recipe is my second submission for My Legume Love Affair - which is back at home this month at, The Well-Seasoned Cook.

Red Lentil Balls (Mercimek Koftesi)

This is a great vegeterian recipe that anyone can enjoy, it is great as an appetizer or a light summer time meal. Try this recipe and you will find out how red lentils and bulgur can create a very unique flavor in surprising harmony. Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.

Ingredients:

1 1/2 cup red lentil

1 cup fine bulgur

2/3 cup olive oil

4 cups of water

1 big onion, petite diced

1 tablespoon cumin

1 tsp black pepper

1 tbsp tomato paste

1 tbsp red pepper paste

salt

juice 1 lemon

1/3 bunch flat leaf parsley, finely chopped

1/2 bunch green onion, finely chopped

Romain Lettuce for serving

Directions:

1. Wash the lentils and put them in a pan, bring to a boil and cook for 20 minutes, or until soft the water is almost absorbed.

2. Turn off the stove, and stir the bulgur into lentils. Add salt, cover and let the mixture rest for 15 minutes to allow the bulgur to soften and expand. Pay attention to the point that, when lentils are cooked, nearly all of the water should be absorbed or the mixture will be very watery and you won't be able to shape them.

3. In the mean time, heat the oil in a sauce pan and saute the petite diced onion, until translucent. Add tomato paste and red pepper paste cook for another 2 min. Add the cumin and black pepper and turn off the heat.

4. Add the onion mixture into the lentil and bulgur mixture stir and add the parsley and scallions. Stir until all the ingredients are mixed.

5. Take small pieces and shape them into balls. Serve on a lettuce bed, with pickled peppers and Shepherd salad.

This recipe is my first submission for My Legume Love Affair - which is back at home this month at, The Well-Seasoned  Cook.

Tex-Mex Stuffed Acorn Squash

Great fall recipe from flat belly diet book, it is easy and quick. It has become a family favorite since the first time I tried it.

Ingredients:
2 med acorn squash (about 1¼ lb each), halved and seeded
2 tsp olive oil
½ tsp freshly ground black pepper, divided
1 c canned black beans, rinsed and drained
½ c pine nuts, toasted (you can use sliced almonds if you don't have pine nuts)
1 lg tomato (6 oz), coarsely chopped
2 scallions, thinly sliced
1 tsp ground cumin
2 oz reduced-fat Monterey Jack or cheddar cheese, shredded (about ½ c)

Directions:

1. Preheat oven to 425°F. Coat rimmed baking sheet with olive oil spray.

2. Brush cut sides and cavity of squash with oil. Sprinkle with ¼ teaspoon of the pepper. Place cut-side down on prepared baking sheet. Bake 30 to 40 minutes until tender (don’t pierce with fork). Turn cut-side up.

3. Mix beans, pine nuts, tomato, scallions, cumin, and remaining ¼ teaspoon pepper in medium bowl. Spoon heaping ½ cup of bean mixture into each squash half, pressing down gently to get all filling in. Sprinkle evenly with cheese.

4. Bake 10 to 15 minutes, until cheese is melted and golden brown

Note:
Nutritional Info Per Serving: 324 cal, 12 g pro, 38 g carb, 8 g fiber, 17.5 g fat, 3 g sat fat, 10 mg chol, 363 mg sodium

According to Flat Belly Book, this squash dish supplies nearly four servings of veggies.

White Beans with Chicken (Tavuklu Kurufasulye)

Perfect comfort food for a cold winter night. White beans are good source of cholesterol-lowering fiber, as are most other beans. This recipe tastes best if made with Dermason beans. Dermason also called whit beans are legumes rich in nutrients grown mostly in Turkey. They are white in color and can be cooked, baked and blended with any vegetable or meat. If you can't find dermason beans you can use cannellini bean/white kidney bean/fazolia bean or navy beans which can also provide the same smooth texture and nutty flavor.

For vegetarian version of this dish simply skip the meat.

Ingredients:
1 cup dried or 2 cans whit beans

1 lb chicken breast or beef cubes
1 large onion (diced)
1 banana pepper or jalapeno pepper (diced)
2 tbs of canola oil
2 tbs of tomato paste
2 cups of boiling water
1 tsp of black pepper
salt

Directions:

1. Soak the beans overnight (1 cup dried beans yields 2 1/2 cups cooked beans), if you are using dried beans change the water 2 times while soaking, next day boil them until soft. To save cooking time you can skip the soaking process and pressure cook the beans for 30-40 min.

2. In a large pot, heat the oil, brown the chicken and cook for 5 min. on medium low.

3. Add onion and pepper and saute until soft.

4. Add tomato paste and stir for 3 min.

5. Add the beans, salt and water, cook on medium low for 35 min. If you prefer spicy, you can add dried chili peppers.

6. Serve with white rice or bulgur pilaf

Borlotti Beans (Barbunya Pilaki)

Very popular side dish in Turkey, I especially like it the next day. You can use the leftovers for lunch in a whole wheat wrap with mixed greens, it is very satisfying and nutrious yet keeps your blood sugar steady.

Borlotti beans, also known as roman beans or romano beans (not to be confused with Italian flat beans, a green bean also called "romano bean"), are a variety of cranberry bean bred in Italy to have a thicker skin. It is very popular in Italian, Portuguese and Turkish cuisine. Pinto beans look the same as cranberry and borlotti beans, but differ in taste. Pilaki is a style of Turkish meze and may refer to several dishes that are cooked in a sauce made out of onion, garlic, carrot, tomato or tomato paste, sugar, and olive oil. Beans prepared in this style (fasulye pilaki, with white beans, or barbunya pilaki, with borlotti beans) are served cold, garnished with parsley and slices of lemon. In Greek cuisine, this style is known as plaki. (Reference courtesy Wikipedia)

Borlotti beans are very delicious when they are fresh but it is almost impossible to find them fresh here in States. Dry beans are available year around and they also provide good texture. If you can't find them you can use pinto beans the taste will be different but still delicious. If you are pressed with time you can use canned pinto or roman beans for a quick delicious side dish.

Ingredients:

1 cup dried borlotti beans

1 medium onion diced

1/3 cup olive oil

1 carrot

1 tablespoon tomato paste

1 can diced tomatoes or 1 big fresh tomatoes

1 teaspoon sugar

1 1/2 cup hot water

salt

lemon and parsley for garnish

Optinal Ingredients:

1 small potato petite diced

1 clove garlic

1 green banana pepper

Directions:

1. If you are using dry beans soak them overnight and change the water before boiling.

2. Boil the beans until soft.

3. In a seperate pot saute the onions in olive oil, (garlic optional)

4. Add carrots (if you are using you can add the green peppers) and saute until soft

5. Add tomato paste (add the potatoes/optional)

6. Add the beans and tomatoes stir for 3 min.

7. Add salt, sugar, and water.

8. Turn down the heat and cook for 45 min.

9. Garnish with parsley and enjoy with a squeeze of lemon on top

Nutritious Turkey Chili

After a long shopping day, we came home exhausted. The last thing we want to do was cooking and waiting for dinner, I weighed our options and decided that instead of waiting for at least 45 min. delivery time. I can prep a quick Turkey chili and have a hearty and nutritious meal while saving my family from all the added salt and fat of take out foods. Thanks to frozen peppers and onion mix I had in the freezer. By having frozen veggies and canned beans at hand you can prep a hearty dinner in no time. You can also brown your meat and onions and add them to the rest of the ingredients in a slow cooker, your dinner will be ready the next day!

Ingredients:

2 tablespoons canola oil

1 pound ground turkey

1 medium onion

1 green bell pepper

1 green red pepper

1 (15.5) can red kidney beans

8 oz or half cup whole kernel corn

2 (14.5 oz) cans organic diced tomato

4-5 dried chili pepper

4 table spoons chili seasoning

shredded cheddar for garnish

Directions:

1. Heat the pot and brown the ground turkey

2. Add onions and peppers (you can save time by using frozen mix) and saute for 3 mins. or until the onions change color.

3. Drained and rinse kidney beans to reduce the sodium content,

4. Add the beans, corn and diced tomato

5. Add the chili seasoning you can add or reduce the amount of seasoning to your liking, also add the dried chili peppers at this time if you like your chili hot.

6. You can serve your chili with warm multigrain tortilla and light sour cream

7. Bon appetit!

Minestrone

You don't need to go to a good italian restaurant each time you want to have a bowl of minestrone, this recipe is very easy and as good as if not better than the restaurant version. Also great for picky toddlers!

Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 large cloves garlic, chopped
2 carrots, chopped
2 ribs celery, chopped
2 teaspoons italian seasoning

1 can (48 ounces) fat-free reduced-sodium chicken broth or vegetable broth
1 can (15 ounces) diced tomatoes
1 large zucchini, cut into ¼" cubes
½ cup ronzoni rings or other small pasta
¼ teaspoon salt
1 can (19 ounces) cannellini or red kidney beans, rinsed and drained

Directions:
1. Warm the oil in a Dutch oven set over medium heat. Add the onion and garlic. Cook, stirring often, for 3 minutes, or until the onion starts to soften.

2. Add the carrots, celery, and Italian seasoning. Cook for 3 minutes, or until the carrots are crisp-tender.

3.Add the broth. Increase the heat to high and bring to a boil. Reduce the heat to medium-low. Cook for 10 minutes, or until the carrots are almost tender.

4.Add the tomatoes (with juice), zucchini, pasta, salt and beans. Simmer for 10 to 12 minutes, or until the pasta is cooked and all the vegetables are soft.

Italian Seasoning Recipe:

If you don't have italian herb seasoning at home, you can make your own by mixing the following spices:

Ingredients:
3 tablespoons dried basil
3 tablespoons dried oregano
2 tablespoons dried parsley
2 tablespoons dried marjoram

1 teaspoon dried thyme
1 teaspoon dried rosemary
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes

Optional: Add chili peppers, bay leaves, or sage

Combine all ingredients in a food processor or spice grinder. Blend for one minute. You can Store in airtight container for six months.

Love Your Heart-Eat Lentils /Green Lentil Soup (Yesil Mercimek Corbasi)

Green lentils are high in nutrional value and readily absorb a variety of wonderful flavors from other foods and seasonings. Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Green lentils contain a higher concentration of fiber than red lentils and when mixed with mixed with grains results in a complete protein dish.

Try this warming and nutrious recipe, your heart will thank you:-)

Ingredients:

1 big onion

1 cup green lentils

3 tbs olive or canola oil

1 1/2 tbs tomato paste

1 cup chickpeas (rinse well if using canned)

1/2 cup Bavettine Corti or any type of small noodle/pasta

10 cups of water

salt

For the sauce

2 tbs butter or 1/3 cup olive oil

1 tbs dried mint

1 tbs red pepper flakes

Alternative sauce (My Mom's Sauce)

1/4 cup onion (petite diced)

1/3 cup canola or olive oil

Directions:

1. Heat the oil and saute the onions until transperent

2. Add the tomato sauce and stir for 2 min.

3. Add the green lentil and water, cook for 30-40 mins or until the lentils are cooked

4. Add the chickpeas and the noodles and cook on medium low for 10 mins.

Sauce:

In a small sauce pan heat butter. Add red pepper flakes and dried mint let it sizzle for 10 seconds.

Alternative Sauce:

Heat the butter or oil in a sauce pan and caramelize the onions by slowly cooking them until they are richly browned and wonderfully flavorful. My mom always use this sauce for her green lentil recipes and we all love it!

You can save cooking time by soaking the lentils overnight.