Tag Archives: legumes

Spicy Lentils with Mint and Goat Cheese

I’m still in the post-Christmas health kick phase. There has been lots of walking instead of taking the bus, “body attack” classes at the gym, and I’m still sticking with my attempt to cook lots of healthy dishes based on lentils and beans. So mostly, I’ve been feeling the effects of exercise on a scale that I’m really not use to – ouch!

But on the culinary front – we did beans last week, so today, it’s lentils, and one of my favourite easy dishes.

This dish basically consists of lentils in a spicy tomato sauce that is enlivened with crumbled goat cheese and some shredded fresh mint. You’ve got a filling lunch or supper which is, in turns, warm, spicy, creamy, tangy and minty-fresh. It therefore lends itself very nicely to this time of year, but it’s equally suited to a lazy lunch or dinner on a warm day (remember those? Just a few months to wait…).

This is one of those dishes that is easy-peasy. I know that so many blogs promise recipes that are “really easy” (which begs the question – would anyone really post a recipe that requires three days in the kitchen???), but I promise you, this really, really is. You essentially throw everything into a pot, and then let it simmer slowly until the lentils are tender. Allow to cool slightly, then add the cheese and mint – job done!

For the spices, you can pretty much go with whatever you have to hand, so take this more as a guide rather than any sort of precise list. I like to add turmeric (for a slight yellowish tinge), paprika or piment d’Espelette, a dash of cumin and coriander, dried oregano and thyme, and a few cumin and mustard seeds for busts of flavour. Most likely I have never used the same combination twice – I just go with what I see in the store cupboard.

If you’re after more depth of flavour – and don’t mind some extra steps in the cooking process – you can fry the spices before adding the lentils (either dry fry or cook in a little olive oil), but that is about as complicated as this dish gets. I often fry the spices in oil, but when I’m in a lazy mood, I go for the “all in” approach and it works just fine.

The only thing that I add towards the end of the cooking process is a tiny pinch of salt – I read somewhere that it can make lentils tougher if added too early. I have no idea is this is true or not, but it’s become one of my kitchen rituals, so I guess it’s a habit that I am stuck with.

To make spicy lentils with mint and goat cheese (4 portions):

• 250g brown or green lentils
• spices, according to taste (around 4 teaspoons in total)

• 2 x 400g tins chopped tomatoes
• stock cube or salt

• goat cheese or feta, crumbled
• fresh mint leaves, chopped

Rinse the lentils and put into a large saucepan with the spices.

Cover with cold water, bring to the boil, then add the tomatoes and simmer until the lentils are tender (around 30 minutes). Season with the stock cube or salt, then keep cooking until most of the liquid has evaporated.

Serve warm or cold, with crumbled goat cheese or feta and some chopped fresh mint.

Worth making? Definitely worth making – this is quick, easy and very, very tasty. Tweak the spices according to preference, and you get a delicious lunch for the next day too!

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Black Bean Stew

First of all, I would like to wish everyone a Happy New Year!

Now that all the festive fun is over, it is time to make up for all that indulgence. This year, I think I was actually rather restrained, but upping the intake of healthy stuff in the middle of winter is never a bad thing. So this year, my resolution is to cook with less salt, less butter and more pulses and legumes. This is for January initially, but we’ll see how things go. You’d think I would have learned to be careful about basing lots of posts around a theme after all the Christmas baking, but I’m just a glutton for punishment!

Now, let’s be honest – salt and butter are fantastic. They are delicious, work wonders in food, and sometimes there is no substitute. however, it is easy to get lazy and just add more of each in a dish under the guise of “adding flavour”, and before you know it, you’re using too much. So this is less about eliminating the, and more about cutting them down for a while and trying other things to boost the taste of a dish – slow cooking, adding spices, a twist of lemon juice, chargrilling…and if nothing else, it will get me trying a few new things in the kitchen. Remember – it’s about cutting down, but cutting out, so when I do slip a bit of butter on a slice of bread, I’ll appreciate it all the more.

The “beans and legumes” element is about using ingredients that it can be all too easy to overlook in the kitchen, particular those that need to be soaked overnight. I am a huge fan of pasta, and when you get home a little late in the day, pasta will always win out over beans that need soaking overnight. So…my hope is that by using them more, I will change that and become better acquainted with…eh…the magical world of beans!

So here is my first dish, which I think is simplicity itself – an easy stew of black turtle beans and tomatoes. You throw everything in one pot and in less than an hour, it’s done. There is also no added salt in the stew itself. Instead, I’ve made liberal use of aromatic spices and added a dash of paprika for some warmth. The tomatoes all add some tanginess too. Basta!

To make black bean stew (serves 4):

• 200g black turtle beans
• 2 tins chopped tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon ground paprika
• 1/2 teaspoon fennel seeds, toasted and crushed
• 1/2 teaspoon nigella (black onion) seeds, toasted and crushed
• grated cheddar, to serve

Soak the beans overnight.

The next day, drain, rinse well, then put back in the pan. Cover with cold water, bring to the boil, then simmer for 30 minutes.

Next, add all the spices and chopped tomatoes. Stir well and keep simmering – uncovered – for another 30 minutes until the stew is thick and the beans are soft. If the stew gets too dry too quickly, add more water – the beans need a total cooking time of 60 minutes.

Serve with a spoon of low-fat natural yoghurt and a small sprinkling of grated mature cheddar.

Worth making? I love this as a main dish – it’s very easy to prepare and has lots of flavour. It defiantly comes under the “easy winter suppers” category and is a good recipe for the repertoire.

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Filed under Recipe, Savoury