Amazing Autumn!
Hearty recipes that will warm
and comfort you.

One of the first crops domesticated in the Middle East, lentils rank as one of the most nutritious foods available in the human diet. Like many legumes, they are a good protein source and are rich in folate, potassium, iron, B vitamins and dietary fiber.

As mentioned, many of our Autumn Recipes call for lentils. To find out more about this delicious, versatile veggie-treat click on Lentils

Ingredients

1 cup dried lentils
1 medium potato, peeled and cubed
1 cup fresh or canned tomatoes, coarsely chopped
1/4 cup of green beans, fresh or frozen, cut in 1 inch pieces
...you can also use a sweet red pepper.
1 Tbs. of olive or grapeseed oil
2-3 cloves of garlic, minced
1 medium onion, chopped
3 tsp. of curry powder
1 tsp. ground ginger
1/4 tsp. of black pepper
1/4 tsp. crushed red pepper (optional)
A dash of sea salt
1 cup of plain, lowfat yogurt
Optional garnish: chopped, fresh coriander

In a medium pot or deep skillet heat oil over medium heat.
Add the garlic, onion and seasonings and saute, stirring until onions and garlic are tender (about two or three minutes). Add lentils and vegetables to pan, along with enough water to cover them. Simmer, uncovered for about 30 minutes or until lentils are tender. Before serving, sprinkle with a dash of sea salt and stir in the yogurt over low heat until just heated through. Garnish with coriander if desired.

If using this as a main dish add more vegetables or complete the meal with brown rice and/or sprouted bread.

Autumn Roasted Vegetables

Ingredients

3 carrots, washed and cut into 1" pieces
9 small, white button mushrooms, cleaned
2 cups of Brussels sprouts, cut in half if large
1 medium sweet potato, peeled and cut into 1" pieces
1 Tbs. olive or grapeseed oil
1 1/2 cups of low sodium vegetable stock
1/4 tsp. dried thyme
Sea salt and ground pepper to taste
2 Tbs. finely chopped pecans for garnish

Preheat oven to 400 degrees. In a mixing bowl toss the vegetables with the oil, thyme, salt and pepper then place them in a roasting pan. Pour the stock into the bottom of the pan. Roast them for about 45 minutes stirring and turning them carefully every 10 to 15 minutes. When the vegetables become tender turn the oven up to 425 degrees and continue to roast them for another 10 to 15 minutes. Serve hot, garnished with pecans.

This dish is also great served over quinoa, millet, brown rice, couscous, bulgur or pasta. It makes a great sandwich when wrapped in a warm whole-wheat tortilla!

This recipe makes about 4 servings and only contains about 138 calories and 4 grams of fat per serving. It also provides about 5 grams of dietary fiber. Enjoy!

4 heaped Tbs. dry red lentils (just over 1/2 cup)
1 cup water
1/2 tsp. dried, mixed herbs
1 small onion, finely chopped
3 mushrooms, chopped
1/2 cup grated, lowfat or vegan cheese
1 egg white, beaten
1 cup fresh, wholewheat breadcrumbs
1 Tbs.chopped, fresh parsley
1 Tbs. lemon juice
Sea salt and ground pepper

Put lentils in pan with water and mixed herbs. Bring to a boil then lower the heat and allow to simmer, uncovered for about 20 minutes, or until the liquid is absorbed. Remove from heat. Add in the onions, mushrooms, cheese, breadcrumbs, parsley and lemon juice. Add enough egg white to make a soft but not runny mixture. Add sea salt and ground pepper to taste. Spoon mixture into a non-stick loaf pan sprayed with non-stick coating. Cover with foil and bake in oven at 375 degrees for about 35 minutes.Remove foil and continue to bake for another 15 minutes. Allow to cool slightly before serving (slices better).

And it is the spices that truly define this dish. When combined, they are a form of basic Ras el hanoot, a popular blend of herbs and spices widely used throughout the Middle East and North Africa. The name means “head of the shop” in Arabic and refers to a combination of the best spices a seller has to offer. Although there is no rigid list of spices that make up the blend, it usually contains about a dozen popular spices. In some areas, however, it can include over one hundred ingredients. Ras el hanoot is often confused with garam masala, which is a blend of Indian spices.

Complement this rich soup with a side salad and sliced whole-wheat pita or other whole-grain bread. It is a simple and delicious way to introduce lentils into your diet if you are not used to cooking with dried beans. Best of all, any unused soup can be refrigerated or frozen, making it a great leftover.

Moroccan Lentil Soup

Ingredients

3 cloves garlic, minced
2 medium yellow onions, chopped
1 tsp. fresh ginger, grated
1 Tbsp. olive oil
3 cups water
3 cups reduced-sodium vegetable broth
1 cup red lentils
1 (15 oz.) can cannellini beans, rinsed and drained
1 (15 oz.) can garbanzo beans, rinsed and drained
1 (15 oz.) can unsalted diced tomatoes
3/4 cup celery, chopped
1/2 cup diced carrots
1 tsp. ground cardamom
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1/4 tsp. coriander
1/4 tsp. turmeric
1/8 tsp. ground cloves
Salt and freshly ground black pepper, to taste

In large pot, sauté garlic, onions and ginger in olive oil for about 5 minutes.

Add all remaining ingredients and bring to a boil for 3 to 4 minutes. Reduce heat and simmer for 15 minutes. Cover and simmer 30-40 minutes or until lentils are soft.

Puree approximately 1/3 of the soup. Return the pureed soup to the pot, stir, reheat and serve.

Makes 10 servings.

Per serving: 180 calories, 2.5 g fat (0 g saturated fat), 29 g carbohydrate, 11 g protein, 7 g dietary fiber, 250 mg sodium.

Ratatouille Gratin

Ingredients

1 large beefsteak-type tomato, cut into 10 wedges
2 Tbsp. chopped fresh basil or 1 tsp. dried
Salt and ground black pepper, to taste
8 oz. firm tofu
1/2 cup whole-wheat bread crumbs
1/4 cup grated Parmesan cheese
1 tsp. dried oregano
Pinch of crushed red pepper flakes (optional)
Cooking spray
1 Tbsp. plus 1 tsp. extra virgin olive oil, divided
1 medium onion, halved and cut lengthwise into 1/2 inch crescents
3 garlic cloves, divided
2 cups diced eggplant, in 1inch cubes
1 medium red bell pepper, seeded and cut into 1 inch squares
1 medium zucchini, cut into ¾ inch slices

Preheat oven to 400 degrees. Coat an 8-inch square baking dish with cooking spray and set aside.

Heat 1 tablespoon of oil in medium skillet over medium-high heat. Sauté onions until translucent, 4 minutes. Add two-thirds of garlic, eggplant, red pepper and zucchini, and cook, stirring, until vegetables look moist, 1 minute. Add tomato and basil. Cover, reduce heat and simmer until vegetables are tender but not soft, 15 minutes, stirring occasionally. If pan looks dry, pour in 1/4 cup water. Season vegetables to taste with salt and pepper. Spoon into prepared baking dish.

While vegetables cook, cube tofu. Spread on a double layer of paper towels, top with another sheet, and press firmly to soak up as much moisture as possible from tofu. Crumble tofu until it resembles finely crumbled feta cheese.

Place tofu in mixing bowl. Add remaining 1 teaspoon oil, bread crumbs, cheese, oregano, red pepper, remaining garlic and generous pinch of salt and pepper. Using a fork, combine all ingredients. Sprinkle topping in even layer over vegetables.

Bake uncovered, until topping is golden and feels dry and crisp to the touch, 20-25 minutes. Let stand 15 to 30 minutes, and serve hot or warm.

Makes 5 servings.

Per serving: 170 calories, 8 g fat (1.5 g saturated fat), 16 g carbohydrate, 9 g protein, 3 g dietary fiber, 250 mg sodium.

Written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.