Many nutritionists and doctors are recommending their patients eat a plant-based diet as often as possible. That means eating more vegetables, legumes and fruits, and moderating the animal-based foods for better health. Why not try one of these main-course dishes for your dinner this evening? You’ll feel satiated and virtuous about taking care of yourself.
Everything about this sweet golden lentil and millet stew makes it the perfect choice for a meal. It’s very satisfying and warming while boosting the immune system and energizing digestion.
Lorna Sass, a fellow food professional, has been far ahead of the curve on eating plant-based foods for years. Sesame udon noodles with kale will leave you so content that you’ll forget it’s all vegetables.
Adding tomatillos to the beans, sweet potato and corn, plus green chilies and jalapeños, creates a sweet spicy chili. It’s easy to make, tastes great the next day, and so comforting on a cold day. Bon appetit!
Sesame Udon Noodles With KaleAdapted from Lorna Sass’s “Short Cut Vegan,” William Morrow, 1997.(Serves 4)2 pounds fresh kale, washed, large thick stems discarded
8–10 ounces brown rice Udon noodles
1 tablespoon extra virgin olive oil
2 cloves garlic, minced
6 fresh shiitake mushrooms, washed, tough stems removed, and thinly sliced
3 tablespoons toasted sesame oil
2 tablespoons tamari, or more to taste
2 tablespoons toasted white and black sesame seeds
1 bunch scallions, trimmed and choppedTo prepare:Fill a large pot with cold water over high heat, add a generous pinch of sea salt and bring water to a boil.
Meanwhile, slice kale as thin as possible (chiffonade) crosswise.
Place kale in a large bowl of warm water and swish around to remove the grit.
With your hands, lift kale out and place in salad spinner and spin. Repeat the process until no more sand appears in the bottom of the bowl. Let drain.
Add noodles to the boiling water and cook according to the directions on the side of the package.
After five minutes, add kale to the same pot with the noodles, stir well to submerge the kale.
Continue cooking, uncovered, until kale and pasta is tender, about five to six minutes longer. (The kale will float on top, every-now-and-then, push it into the water.)
Reserve about one-third cup of the cooking water.
Meanwhile, in a small skillet over moderate high heat, coat the bottom with olive oil, add garlic and sauté until aromatic and lightly browned and reserve.
Add mushrooms to the pan and stir-fry until tender, about three to four minutes.
Remove from the heat.
Stir reserved garlic, sesame oil, tamari, sesame seeds and scallions into the mushrooms and set aside.
When the pasta is done, drain well in large colander, shaking off excess liquid.
Return pasta to the cooking pot and add mushroom mixture and gently toss with a large fork to separate the kale, allowing the sauce to dress the pasta (add reserved cooking liquid if needed).
Transfer to four warm bowls and sprinkle a few sesame seeds on top. Serve hot or at room temperature.Coconut Curry Lentil And Millet “Stew”(Serves 6)1 cup red lentils, rinsed
1 cup millet, rinsed
4 cups cubed Delicata squash or combination of 4 cups total using cubed onion, carrot, and/or bell peppers
2 tablespoons curry powder
1/2 teaspoon turmeric
1/2 teaspoon coriander
Freshly ground black pepper to taste
2 tablespoons Dulse (sea vegetable, found in Asian and health food sections of market)
2 14-ounce cans unsweetened coconut milk
3 1/2 cups water or vegetable stock
1 cup chopped cilantro, or flat leaf parsley
2 teaspoons freshly grated ginger
About 1 teaspoon sea salt or more to tasteTo prepare:In a large heavy casserole with a lid over medium high heat, add lentils, millet, squash and/or vegetables, curry powder, turmeric, coriander, pepper and Dulse.
Add coconut milk, use measured water to rinse out each can of milk to enhance the stew.
Stir well to blend and bring to a boil.
Lower the heat, cover, and simmer until the lentils are nearly dissolved, and millet and vegetables are tender, about 30 minutes.
Taste and adjust the seasonings. Can be done ahead and reheated.
Just before serving stir cilantro and ginger into the stew, taste again and adjust the seasonings. Transfer to warm shallow bowls or rimmed plates and serve with a salad.Beans And Sweet Potato Chili With Tomatillos(Serves 6 to 8)1 15-ounce can black beans, rinsed and drained
1 15-ounce can red kidney beans, rinsed, and drained
2 to 3 tablespoons coconut oil or olive oil
1 large white or yellow onion, chopped
4 large cloves garlic, peeled and chopped
2 red, green, or yellow bell peppers, cored and seeded, and diced
1 large sweet potato, peeled and diced
Sea salt and freshly ground black pepper to taste
About 1 tablespoon chili powder or more to taste
2 teaspoons cumin
1 teaspoon cinnamon
Crushed red pepper flakes to taste
4 to 5 tomatillos, stems removed and quartered
1 15-ounce can diced tomatoes with green chilies or stewed tomatoes
2 cups frozen corn kernels, no need to defrost
About 1 cup chopped cilantro leaves
Optional garnishes:
1 bunch scallions, chopped for garnish
Chopped green lettuce, to tasteTo prepare:Drain and rinse beans and let drain in colander and reserve.
In a heavy casserole dish that is large enough to handle all the vegetables, over moderate high heat, coat the bottom with oil.
When its hot, add onion and sauté, stirring constantly until aromatic, about two minutes.
Add garlic, bell peppers and sweet potato, salt, pepper, chili powder, cumin, cinnamon, and red pepper flakes.
Sauté until spices are fragrant, about four to five minutes, stirring often.
Add reserved beans, tomatillos and tomatoes, cover, and bring to a boil.
Add water or tomato juice if necessary to keep the chili moist.
Reduce the heat and simmer until the sweet potatoes and the beans are tender, about 30 to 35 minutes.
Add corn kernels and cilantro; simmer about five to eight minutes.
Taste and adjust the seasonings.
Served over rice, with corn tortillas, and top with your favorite garnish.
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