Lentil Dahl with Cucumber-Dill Yogurt Sauce

Lentil dahl is one of my all time favorite meals. It is so satisfying and nourishing to the body. The cucumber-dill yogurt sauce complements this dish by bringing a tangy and refreshing element to the meal. Enjoy!

Makes about 4 servings

Ingredients for the lentil dahl:

• 1 Tbsp of coconut oil
• 1/2 of a yellow onion, chopped
• 1/2 tsp of minced garlic
• 2 roma tomatoes, diced
• 2 carrots, chopped
• 2 tsp of curry powder
• 1/2 tsp of turmeric
• 1 tsp of cumin
• 1 tsp of chili flakes
• 2 tsp of paprika
• dash of black pepper
• 1 1/4 cup of green lentils
• 2 cans of coconut milk
• 1 Tbsp of soy sauce
• a few handfuls of spinach

Ingredients for cucumber-dill yogurt sauce:

• 3/4 cup of plain unsweetened dairy-free yogurt (I use the Forager yogurt brand here)
• juice of 1/2 of a lemon
• 2 Tbsp of fresh chopped dill
• dash of salt and pepper
• 1/4 tsp of minced garlic
• 1/4 cup of chopped english cucumber

Instructions:

1. In a large pot, heat the coconut oil on medium-high. Sauté the onion in the oil until it becomes soft. Then, add the garlic, tomatoes, and carrots. Keep stirring the vegetables around in the pot the cook.
2. After 4-5 minutes, add the curry, turmeric, cumin, chili flakes, paprika, and black pepper. Stir to fully incorporate all of the spices into the vegetables.
3. Next add the lentils, coconut milk, and soy sauce. Bring to a boil. Once boiled, put the lid on the pot, turn down the heat to low, and simmer for 35 minutes. Make sure to stir the pot every 7-8 minutes.
4. After 35 minutes, add the spinach and continue to cook for a few minutes until the spinach is fully wilted.
5. Now make the yogurt sauce. Combine all of the ingredients together in a small bowl. Set aside in the fridge until ready to serve.
6. Serve each bowl with a scoop of lentil dahl, a scoop of rice, and top everything with a dollop of the yogurt sauce.

Benefits of this recipe:

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Lentil Bolognese with Spaghetti

This dish is a tasty, vegetarian alternative to a classic beef bolognese sauce. The recipe for this sauce is thick and creamy due to the texture of the red lentils. It is rich in flavor and simply fresh from the savory basil, thyme, and oregano. Enjoy!

Makes 4 servings

Ingredients:

• 1 cup of uncooked red lentils
• 1 8 oz package of spaghetti
• 1-2 Tbsp of olive oil
• 1/2 of a white or yellow onion, diced
• 1 red bell pepper, chopped
• 2 carrots, chopped
• 1/2 tsp of garlic
• 2 1/2 cups of mushrooms, finely chopped
• 2 Tbsp of freshly chopped basil
• 1 tsp of dried oregano
• 1 tsp of dried thyme
• salt and pepper
• 2 cups of jarred marinara sauce
• salt and pepper

Instructions:

1. Cook the lentils according to the package. Once cooked, set them aside.
2. Simultaneously, cook the spaghetti according to the package. Once cooked, set aside.
3. In a large skillet, heat the olive oil. Sauté the onions for 2-3 minutes until they become translucent. Then add the garlic, bell pepper, carrots, and mushrooms.
4. Once the vegetables start to get tender, add in the basil, oregano, thyme, and desired amount of salt and pepper.
5. Once the lentils are fully cooked, add them and the marinara sauce to the vegetables. Stir to combine. Put the lid on, turn the heat down to low, and simmer for 12-13 minutes.
6. Serve by placing the spaghetti on the bottom of a bowl with the bolognese layered on top. Add fresh basil on top for garnish.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

Quinoa Curry with Lentils & Sweet Potato

This delicious one-pot curry is an easy 40 minute dinner that I like to whip up on a week night. It is rich in flavor and very satisfying. This recipe makes about 6 servings and will last in the fridge in a sealed container for about 4 days. Enjoy!

Ingredients:

• 1/2 of a white or yellow onion, diced
• 2 Tbsp of coconut oil (divided)
• 1/4 tsp of garlic
• 1″ of ginger root, shredded
• 1 red bell pepper, chopped
• 1 sweet potato, chopped (keep skin on)
• 1 Tbsp + 1 tsp of curry powder
• 1 can of coconut milk
• 4 cups of vegetable broth
• 1 cup of uncooked green lentils
• 1 cup of uncooked quinoa
• salt and pepper
• 1/4 cup of fresh cilantro, chopped
• juice of 1 lime
• handful of chopped kale
• chopped cashews for garnish

Instructions:

1. Sauté the onion in 1 Tbsp of the coconut oil in a large pot on med-high heat until the onions are soft and golden. Add 1 more Tbsp of coconut oil to the pot along with the ginger, garlic, bell pepper, and sweet potato. Cook for about 5-6 minutes until the veggies start to get soft.
2. Add the curry powder and stir to mix in evenly with the contents of the pot. Now add the coconut milk, vegetable broth, lentils, quinoa, and a dash of salt and pepper. Bring the pot to a boil. Once boiled, put the lid on the pot and simmer for 20 minutes until the lentils and quinoa are completely cooked.
3. Remove the lid off of the pot. Add in the fresh cilantro, lime juice, and kale. Keep stirring the pot for about 3-4 minutes until the kale is wilted.
4. Serve in bowls and top with chopped cashews as garnish.

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Curry powder helps fight infections in the body, helps digestion, detoxifies the liver, and helps increase the metabolic rate.

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Simple Vegan Shepherd’s Pie

This is my simple recipe for shepherd’s pie. For me, it is true “comfort food”. Enjoy!

Ingredients:

• 3 lbs Potatoes
• 3 T Organic Coconut Oil (Melted)
• 1 1/2 C Cashew Milk (unsweetened, unflavored)
• 1/2 t minced Garlic
• 2 T Fresh Parsley
• 2 C Green or Brown Lentils (Uncooked)
• 2 T Olive Oil
• 1/2 Yellow Onion, chopped
• 1 C Cremini Mushrooms, chopped
• 1 stalk of Celery, chopped
• 2 Medium size Carrots, peeled and chopped
• 1 T Balsamic Vinegar
• 2 t Dried Thyme
• 2 t Fresh Rosemary
• 1 t Paprika
• 1/4 C Red Wine

Instructions:

1. Preheat your oven to 350 degrees.
2. Start by making the mashed potato layer that goes on top of the shepherd’s pie. Peel and chop the potatoes. Place them in a pot on the stove and cover with water. Bring to a boil. Once it is at a boil, turn down the heat to low and simmer until the potatoes are soft and fully cooked.
3. Drain the water from the pot, leaving only the potatoes. Keep the heat on low. Add the melted coconut oil to the potatoes. Start mashing the potatoes with a potato masher. Slowly add in the cashew milk. Mash until smooth. Mix in the minced garlic, parsley, and salt and pepper to taste. Continue to stir the potatoes to fully mix in the seasoning. Once the mashed potatoes are finished, set aside.
4. Start making the lentil layer. Place the lentils in a large pot and cover with about 5-6 C of water. Bring to a boil and then simmer. Cook on low for about 25 minutes until lentils are thoroughly cooked.
5. In a large skillet, add the olive oil and turn the heat on medium-high. Once the olive oil is heated, add the onions and saute. When the onions are carmelized, add the carrots, celery, and mushrooms and cook for 10 minutes until soft and slightly browned.
6. Season the veggies with the balsamic vinegar, thyme, rosemary, paprika, and dash of salt and pepper.
7. Add the cooked lentils to the veggies. Add the red wine to the skillet and let it cook off for a few minutes.
8. Pour the entire lentil veggie mixture in a 8×12 casserole dish. Press down with a spatula so that the mixture is compressed and covers the bottom of the dish evenly. Add the mashed potato as the top layer. Make sure that it is completely even and flat.
9. Cover the casserole dish with aluminum foil and bake in the oven for 45 minutes. Take it out of the oven and let it cool for 10 minutes before eating.

Benefits of this recipe:

-Lentils can help lower cholesterol, high in protein, good for digestive health, and beneficial for heart health

-Carrots are high in vitamins which are great for your eye sight, skin, and hair

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins

The information on the benefits of the ingredients was researched from http://www.draxe.com