Coconut Red Lentil Curry

Red lentils are made from whole yellow lentils that are peeled and split in half, exposing the red color under their outer seed coat which makes them cook quickly.

This dish comes together easily and leaves bellies full and happy.
If cooking for children or those who don’t enjoy spicy food, leave the Serrano/jalapeño peppers out of the pot; serve them on the side so people can add them as desired.

I serve it over brown rice; start cooking the rice first as it takes longer than the curry.

Variations:

  • Use green or brown lentils instead of red; add 10 minutes cooking time
  • Replace cauliflower with broccoli, zucchini with butternut squash, or bell peppers
  • Use parsley instead of cilantro
Coconut Red Lentil Curry
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Servings
4 servings
Servings
4 servings
Coconut Red Lentil Curry
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Heat oil in a medium pot over moderate heat. Cook onion, stirring occasionally, until edges are golden, about 6 minutes. Add carrot, ginger and garlic and cook, stirring, 1 minute. Add cumin, coriander, turmeric, salt, and chile and cook, stirring, 1 minute.
  2. Stir in water, lentils, and coconut milk, then simmer, covered, stirring occasionally, 5 minutes. Stir in zucchini and cauliflower and simmer, covered, until lentils and vegetables are tender, about 15 minutes.
  3. Serve with cilantro scattered on top.
Recipe Notes

Modified from Epicurious: Coconut Red Lentil Curry

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Moroccan Tagine with Chicken and Garbanzo

Tagine is a Moroccan stew that takes its name from the earthen pot in which it is slow cooked.  Although I don’t have a tagine pot, the dish has become a regular item in both weekly family meals and entertaining menus because of the colors, the flavors and the diversity.

Tagine is traditionally a stand-alone one-dish entrée served with Moroccan bread on the side to be used as a utensil to scoop up the stew, but I like to serve tagine over couscous (whole-wheat or pearl couscous) or quinoa.

This particular recipe can be switched around a number of different ways:

  1. Make it vegan by skipping the chicken and using only the garbanzo
  2. Use lentils instead of garbanzo
  3. Use chicken only or fish or shrimp
  4. Instead of green beans I’ve used peas or (chopped) broccoli, just make sure to add in the last few minutes so they still have a crunch and are not mushy
Chicken Tagine with Chickpeas and Mint
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Servings
4
Servings
4
Chicken Tagine with Chickpeas and Mint
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Servings
4
Servings
4
Ingredients
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Instructions
  1. Heat oil in heavy large pot over medium heat. Add onion, garlic, and ginger. Cover and cook until onion is tender, stirring often, about 10 minutes.
  2. Add paprika and next 5 ingredients; stir 1 minute.
  3. Stir in 2 cups water, garbanzo beans, tomatoes with juices, cilantro, lemon, and 2 tablespoons lemon juice. Bring to boil. Reduce heat, cover, and simmer 10 minutes.
  4. Sprinkle chicken with salt and pepper; add to pot. Cover and simmer 30 minutes.
  5. Add carrots and more water to cover if liquid has evaporated; cook 10 minutes.
  6. Stir in green beans; simmer until chicken and vegetables are tender, about 5 minutes longer. Season with salt and pepper and more lemon juice, if desired. Transfer to bowl. Sprinkle with mint.
Recipe Notes

Source: Epicurious: Chick Tagine with Chickpeas and Mint

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Avocado Mousse

Red bell peppers and cilantro add color and crunch, additional flavor, Tabasco gives it some oomph and non-fat Greek yogurt rather than sour cream puts a dash of probiotics into this luscious appetizer.

Avocado Mousse
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Avocado Mousse
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Ingredients
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Instructions
  1. Chop red bell pepper, cilantro and onion.
  2. Sprinkle gelatin over cold water in a small heavy saucepan and let soften 1 minute. Cook over low heat, 1 to 2 minutes, and then remove from heat.
  3. Coarsely mash avocados with a fork in a large bowl. Stir in gelatin mixture along with remaining ingredients until combined well.
  4. Pour mixture into lightly oiled mold and chill, covered tightly with plastic wrap, until firm, at least 4 hours.
  5. Run tip of a thin spatula between mold and mousse. Tilt mold sideways and tap side of mold against a hard surface, turning it, to evenly break seal and loosen mousse. Keeping mold tilted, invert a plate over mold, and then invert mousse onto a large round platter. Ring the mousse with a mix blue and yellow corn tortilla chips.
Recipe Notes

Modified from Epicurious: Avocado Sour Cream Mousse

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Cilantro Pesto

This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.

For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.

[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”] [su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]

 

Variations

  • Can use almonds, pecans, pistachio instead of walnuts
  • Can use parsley, kale, spinach, arugula instead of cilantro
Cilantro Pesto
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Prep Time
15 minutes
Prep Time
15 minutes
Cilantro Pesto
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Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
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Instructions
  1. Toast the walnuts over medium heat in a saucepan for about 5 minutes. Cool.
  2. Put 1/2 cup olive oil, lemon juice, garlic, cardamom and salt in food processor or blender.
  3. Trim ends off cilantro tips and chop coarsely. Place half of cilantro leaves in processor. Using on/off turns, process until smooth. If too chunky, add 2 tablespoons of water.
  4. Add remaining cilantro and process until smooth.
  5. Season with pepper.
Recipe Notes

Recipe adapted from Epicurious: Chicken breasts with Pistachio cilantro Pesto

 

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African Coconut Soup with Chickpeas

I love this nutrient dense soup; it is a comfort soup and is especially delicious in cold weather.

Like all beans, chickpeas (garbanzo) are a super food because of their substantial nutritional content (protein, B vitamins, iron, folate, potassium, magnesium and phytonutrients) and their health benefits.

Chickpeas have been associated with a number of possible health benefits for medical conditions:

  • Brain health: Chickpease have an array of phytonutrients that may help boost memory and enhance brain functioning. They’re a great source of folate and magnesium. Folate has been shown to boost cognitive function, while magnesium boosts learning skills and improve sleep
  • Bone health: The iron, phosphate, calcium, magnesium, manganese, zinc and vitamin K content present in chickpeas all contribute to building and maintaining bone structure and strength.
  • Heart health: The high fiber, potassium, vitamin C and vitamin B-6 content and significant amounts of fiber, helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
  • Cancer: Chickpeas contain selenium is a mineral that is not present in most fruits and vegetables. Selenium prevents inflammation, plays a role in liver enzyme function, helps detoxify some cancer-causing compounds in the body, and also decreases tumor growth rates.

Addition ingredients that make this so nutrient dense:

Cilantro: A good source of vitamin K and array of minerals linked to healthier brain functioning

Coconut milk: Is rich in medium-chaing triglycerides, which have been shown to improve cognitive performance; it’s a great source of key minerals, vitamins B1 and C tat help maintain energy and boost mood

Kale: Is rich in antioxidant falvonoids, vitamin K which boosts memory, mood-elevating vitamin C and vitamin A which can improve learning skills

Tumeric: Has been shown to boost cognitive function, protects against cardiovascular problems, which can help keep our brains sharp and healthy. It is a good source of iron and brain essential B vitamins.

References:

Katz, R with Edelson, M. (2008). The Healthy Mind Cookbook. Berkely, CA: Ten Speed Press

 

African Coconut Soup with Chickpeas
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African Coconut Soup with Chickpeas
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Ingredients
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Instructions
  1. In a medium pot, heat oil over medium heat. Add the onion and bell pepper, and cook until translucent, about 5 minutes.
  2. Add the garlic and cook, stirring constantly, 1 - 2 minutes. Add broth, chickpeas, tomatoes, curry powder, tumeric, salt, and black pepper; bring to a boil over high heat. Immediately reduce heat and simmer, uncovered, stirring occasionally, about 10 minutes.
  3. Mix in coconut milk and add spinach, , cover and cook until spinach is wilted , stirring occasionally, about 5 – 8 minutes.
  4. Serve over cooked brown rice or quinoa. Sprinkle chopped parsley on top
Recipe Notes

Adapted from Epicurious: African Curried Coconut Soup

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Pea, Pistachio and Cilantro Hummus

I found this recipe on Pinterest and it’s become one of my favorites. Thank you, Peas and Crayons!

When I don’t have pistachios, I use walnuts or almonds. I serve it for dinner guests with carrot and celery sticks, and either fresh pita wedges, pita chips or crispy whole-grain or seed crackers.

The leftovers go in a mason jar that gets used throughout the week on toast for breakfast or a snack, or in a wrap with greens and a tablespoon or two of sunflower seeds. It also makes a delicious sandwich spread instead of mayonnaise.

Health Benefits of Cilantro

  • Cilantro is most often cited as being effective for toxic metal cleansing.The chemical compounds in cilantro bind to toxic metals and loosen them from the tissue.
  • May be able to help prevent cardiovascular damage. [2]
  • The School of Life Science in Tamil Nadu, India noted, after researching the activity of cilantro leaves and stem, “if used in cuisine would be a remedy for diabetes.” [3]
  • Strong antioxidant activity. [4]
  • Has been shown to have anti-anxiety effects. [5]
  • May help improve sleep quality. [6]
  • Has been examined and described to have a blood-sugar lowering effect. [7]
Cilantro, Pea and Pistachio Hummus
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Prep Time
15 minutes
Prep Time
15 minutes
Cilantro, Pea and Pistachio Hummus
Print Recipe
Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. In a food processor or blender, combine chickpeas, peas, tahini, olive oil, and most of cilantro. Add cilantro, saving several springs for garnishing.
  2. Blend to incorporate.
  3. Scrape down the sides and add garlic, salt, red pepper flakes and water. Blend until deliciously creamy.
  4. More oil, tahini, or water will thin out the hummus, more red pepper flakes will add heat and you can even add some lemon or lime juice to add some zest to the dip!
  5. To dress it up, drizzle 1/2 - 1 tablespoon of extra-virgin olive oil over it, and sprinkle some chopped cilantro and pistachios and on top.
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