Black Bean & Lentil Soup

So the DH is feeling a little under the weather with a sinus infection. What better to feed the poor baby than a wholesome home-made soup. I often add split lentils to my soups to increase overall protein content and also to make the broth at little creamier. Skinned Split lentils tend to breakdown when cooked well and that helps add a nice creaminess to soups. So much better than adding dairy based cream or additives like corn starch. This one came together really well. 

Black Bean & Lentil Soup

Prep Time: 30 min

Ingredients (6 Servings):

1. 1 cup Mung Dal (split, skinned)
2. 1 x 15oz can Black Beans, drained, rinsed.
3. 1 Russet Potato, peeled and diced
4. 1 Large Tomato, diced (~1 cup)
5. 1 x 12oz Bag of Frozen Spinach
6. 1 tbsp Minced Garlic
7. 1 tbsp Better than Bouillon Mushroom Base
8. 1.5 tbsp Dried Parsley flakes
9. 1-2 tsp Lawry's Garlic Salt
10. 8-10 cups Water or Homemade Vegetable Broth
11. Salt and Pepper, to taste
12. Hot Sauce (I use Cholula, optional)

Directions: 

Add all ingredients to a deep stock pot (start with 8 cups of water/broth and add more later, if needed). Bring to a boil and allow to simmer until lentils are tender and begin to break apart (~20-25 min). Taste test for salt, and add pepper for a garnish. Serve hot :) 

Tony's Assessment: Loved it. He ate 2 bowls for dinner and asked to take some for lunch tomorrow. 

My Assessment: This was a very filling soup by my standards. I was pretty full halfway through my first bowl and finished it only so as to not waste any. I liked it better with hot sauce added to it!! 

Nutrition Facts (Per Serving)*: Calories 170 (Fat Calories 15)
Total Fat 1.7 g; Carbohydrates 31.4 g; Fiber 7.9 g; Sugars 2.0 g; Protein 9.5 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Saag Tofu

Whenever I talked to non-Indian friends about Indian cuisine, I've heard rave reviews of Palak Paneer  or Saag Paneer (Curried Pureed Spinach with cubes of fresh cheese). I grew up eating a much healthier version of this dish at home in India, and have always thought the restaurant versions are too greasy. My version today, is 100% plant-based, with no added fat at all and is high on plant-based protein with the addition of Tofu instead of paneer. I've posted a recipe before, which I affectionately called my Lazy Saag Tofu. Today's recipe is a modification of the original, with less spices and it tasted amazing. 

Saag Tofu over White Rice

Prep Time: 30 min

Ingredients (6 Servings):

1. 1 x 12 oz bag of frozen Cut Leaf Spinach (~2 cups or so)
2. 1 cup of fresh Kale
3. 1 x 15 oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
4. 1 Medium Red Onion, diced
5. 1 x 14 ox block of Firm or Extra Firm Tofu
6. 1 tbsp Minced Garlic
7. 1/4 tsp Turmeric
8. 2 tsp Cumin Powder
9. 2 tsp Ground Mustard Powder
10. Salt to taste

Directions:

Line a pot with water and add garlic. Saute for a couple of minutes and add onion. As the onion turns translucent, add spinach and kale and tomatoes, bring to a boil. Reduce heat and simmer for 10 minutes. During this time, as the spinach is simmering, stir in turmeric, cumin and mustard. In a separate pot, boil rice (brown or white, although I prefer White Basmati with this dish), drain and set aside. Once the spinach has wilted down and the tomatoes begin to disintegrate, turn off heat, and blend everything together to a smooth paste using a stick blender, or you can use a jar blender as well (the latter is of course more tedious and more messy!). Once well blended, add salt to taste and then do a taste test for spices and if needed add more cumin and mustard. Turn the stove back on (medium heat) and cover the pot with a lid - pureed spinach spatters very badly and can burn if the spatter makes contact with your skin. As the spinach sputters and simmers, cut a pressed block of tofu into bite-sized pieces. Carefully remove the lid and add tofu, gently folding the spinach with the tofu (if you're too rough, the tofu will crumble). Cover and simmer everything together for another 5-10 minutes. Turn heat off and let the pot sit for a couple of minutes to allow the sputtering to stop before removing the lid. Do a quick taste test for salt. Serve hot over steamed/boiled rice. 

My Assessment: Loved it!! The inclusion of kale gave it more robust, and less-grassy flavor. I really like using mustard powder in this recipe vs the usual Indian spices (Coriander, Garam Masala etc.). 

Nutrition Facts (Per Serving): Calories 113 (Fat Calories 32)
Total Fat 3.6 g; Carbohydrates 8.9 g; Fiber 2.7 g; Sugars 1.6 g; Protein 9.1 g