Smoky Lentil & Quinoa Soup

I happen to pick up a soup from Trader Joe's a couple weeks ago called, 'Lentils with Ancient Grains'. It's a great ready-made soup to pick up when you're on the go. The flavor was so wonderful I could eat two containers full. Since then, I have been trying to recreate this same soup with it's deep flavors in my kitchen without much luck. But I did manage to come up with this recipe for a smoky lentil and quinoa soup that is pretty darn good in my book. I've made several versions of this soup and have finally settled on the recipe you see here. 

Lentils rank #3 in the legume and nut family for protein content by weight, soy and hemp come in ahead. Per 1/4 cup dried, about 1/2 cup cooked, lentils you will find 12 grams of protein, 156 calories and 14 grams of fiber. While lentils are not a complete protein, the addition of quinoa, a complete protein, is a great way to round this soup out perfectly making sure all essential proteins are covered. Like lentils, quinoa is not only a great source of protein but also has plenty of fiber containing 7 grams per 1/4 cup and is low in fat. Together they are a great source of iron, magnesium and vitamin B-6. 

Feel free to use either French, beluga, green or brown lentils. I haven't used beluga lentils (aka black lentils) yet which is why they aren't pictured here but they cook just like the others mentioned. I used French lentils, otherwise known as lentilles du Puy, for this batch of soup but have used green/brown lentils as well. Both work well and are delicious in the recipe. As for the quinoa, use your favorite. I love using the tri-colored in my cooking. I like the different characteristics of each color. 

The produce for this soup is simple staple items that you may already have on hand. Not a lot of chopping either making it an easy soup to put together quickly. Dice the onion and carrot on the smaller side as shown in the picture above or cut on the chunky side if you prefer as in the first picture. I especially enjoy sauteing these ingredients together...smells so good from the get go! 

Smoky Lentil & Quinoa Soup

Ingredients

• 1 cup lentils (french, beluga or green/brown)
• 1/2 cup quinoa
• 2 large carrots, diced 1/4"
• 2 stalks celery, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tablespoons grapeseed or olive oil or 1/4 cup water for water saute
• 1 can (15 oz) diced tomatoes (I used fire roasted) or 2 fresh tomatoes, diced
• 6-7 cups vegetable broth or water
• 2 - 3 bay leafs
• 2 teaspoons smoked sweet paprika (if using hot use 1 teaspoon or to taste)
• 1 teaspoon cumin
• 1 teaspoon dried thyme or 1 tablespoon fresh 
• 1 teaspoon dried basil
• 1/8 teaspoon nutmeg
• mineral salt and pepper, to taste
• 2 tablespoons balsamic vinegar
• chopped parsley for garnish

Rinse your lentils well and pick through removing any oddly shaped or colored lentils. Rinse quinoa using a fine mesh strainer to remove any powdery residue.

In a large pot/dutch oven, heat olive oil over medium-high heat. Add onions, celery, carrots and garlic, saute for 5 minutes, until onions are tender. Add smoked paprika, cumin, thyme and nutmeg, cook until fragrant, about 1 - 2 minutes. Add in tomatoes, broth, lentils, quinoa, bay leaves, salt and pepper. Bring to a boil, cover, reduce heat and simmer for 40 minutes, stirring occasionally and tasting for flavor as you go. Once done, remove from heat, add balsamic vinegar and stir. Remove bay leaves before serving.

Spoon soup into serving dishes and top with chopped parsley.

You may like to serve this with some fresh homemade naan bread, like this one from Vegan Richa or this gluten free one from Golubka Kitchen

Soup serves 4 - 6

Notes:

Feel free to add 1 cup of quinoa instead of 1/2 cup. Just be sure to add the full 7 cups of liquids when cooking, adding more at the end if needed. You can also try using 1 1/2 cup lentils and 1/2 cup quinoa if you like.

For me, using a good vegetable broth in this soup was key to flavor. I used 4 cups of broth and 2 1/2 cups water.

Use 2 teaspoons of thyme if you don't have any dried basil on hand.

If you're a tomato lover, try using 1 can (28 oz) of diced tomatoes or 3-4 fresh tomatoes.

If you feel the soup is on the sweet side, add the juice of one lemon to cut the sweetness.

Enjoy!

Coconut Bacon

Let's talk about this coconut bacon for a second. It's pretty amazing that you can replicate a baconish flavor and crispness with coconut flakes. I've had my eye on this for quite a while and finally decided to give it a try. I first heard of coconut bacon from Fettle Vegan last year, which has got tons of fanfare since, even making it onto the PPK Top 100 of 2012. Awesome! And just recently I saw this post from Cupcakes and Kale and decided it was time to try this wonder of a creation. I gave these and a few other various recipes a try. All were tasty in their own way but my mission was still not complete. After more searching I finally read about adding smoked paprika from Then Squash and gave it a try. That was my favorite of all. The smoked paprika added a wonderful layer of warmth that I fell in love with. I can eat this stuff by the handfuls. Just to be sure I was not alone in loving this, I shared it with my non-vegan friends and it was a hit. "It's guilt free with all the flavor", one of my friends said. They were asking me to make a batch for them and suggesting I start to sell this stuff. That most likely won't be happening but lucky there is a company already ahead of the curve, you can find out more here: Phoney Baloney's Coconut Bacon. Now you have an option to make it yourself or purchase for convenience. And now I can say my coconut bacon mission is now complete!

This is a great recipe to have on hand. It's easy and fairly quick, you can be enjoying your coconut bacon in about 40 minutes from start to finish. Then you're ready to make the classic B.L.T. sandwich or wrap. Try adding it on top of soups, salads, tofu scrambles, home fries, pizza. Top it on stuffed or mashed potatoes, roasted veggies like brussels sprouts or other cooked vegetables, beans and/or legumes. And don't forget the sweets, this would be great on these Butterscotch Cupcakes from Post Punk Kitchen or these Maple Bacon Donuts from Phoney Baloney's. There are so many possibilities for its uses and I have no doubt that you will find all kinds of ways to add this quick and tasty tidbit to your meals.

Coconut Bacon

Ingredients

• 2 tablespoons tamari, bragg's amino's or soy sauce
• 1 tablespoon liquid smoke 
• 1 tablespoon pure maple syrup 
• 1/2 teaspoon smoked paprika 
• 3 1/2 cups large flaked coconut (about a 7 oz.)
• mineral salt for sprinkling, optional
• coconut oil, for greasing 

Preheat oven to 325 degrees.

Mix the first four ingredients in a small bowl making sure to break up any clumps of paprika. In a large bowl add coconut flakes, drizzle the wet mixture over top and gently toss making sure to coat each flake well, about 45 seconds or so.

Using a slotted spoon, scoop seasoned coconut flakes and place onto a lightly greased, or parchment paper lined, cookie sheet/s. I used two sheets so they could be laid out in a single layer as much as possible but you can also use a single cookie sheet or a large 9 x 13 baking dish and have good results (the key is to stir during baking). Sprinkle coconut flakes lightly with a bit of mineral salt if desired.

Place in oven and bake for 20-25 minutes. Set the timer for intervals of 5 minutes and stir each time making sure to rearrange all pieces by bringing the center to the outside and the outside to the center for even cooking. You may even like to change the position of the sheets in the oven after the second interval, moving the top sheet to the bottom rack and vice versa. After the first 15 minutes, keep close and keep watch as the coconut bacon can burn very quickly at this point. I really babied my coconut bacon towards the end, it'll be worth your while if you do too!

Remove when coconut has a nice browned and caramelized color. Let cool, it will get crispy as it cools.

Once completely cooled you can store leftovers in an air tight container and keep in the pantry for up to a week or two. If it softens a bit, re-crisp in the toaster oven on medium for a few minutes, or under the broiler for a few seconds, keeping an eye that it doesn't burn.

Notes:

Use more or less maple syrup to suit your taste. I like the maple flavor and usually add a heaping tablespoon. Omit it if you don't want any maple flavor at all.

Keep in mind there are different flavors of liquid smoke...ie, hickory, mesquite, etc., use your favorite. For a more intense smoke flavor, add up to 1 tablespoon more of the liquid smoke of choice.

Some recipes call for an addition of 1 tablespoon water or oil in the seasoning mixture. I found that I didn't need it and do not call for it in my recipe. Use your discretion as to whether you want/need to add this ingredient. Oil is used to help coat and bind the seasoning to the coconut flakes. Water is used to ensure there is enough liquids to coat flakes evenly.

• • •

And what's the first thing I made using my coconut bacon and sharing on Instagram?

It was a B.L.T. + Avocado Wrap. And it was delicious!

The next day I made a great little salad of red & green oak leaf lettuce, diced fuji apple, peanut dressing and topped with coconut bacon. This was super!

And lastly if I may, a tofu scramble wrap with coconut bacon and garlic chili sauce...seriously good!

Now go make yourself some of this coconut bacon and enjoy!

Follow my kitchen on Instagram if you like...

If you don't care for coconut bacon, give this Shitake Bacon from Olives For Dinner a try!

PASTA AND BEAN SOUP WITH KALE

I awoke from my slumber this morning and felt it was a soup kind of day. I don't know about you, but I love my soups! They can be so hearty and filling. This is one of those soups you can count on to leave you feeling satisfied. All the ingredients come together for a flavorful and hearty soup that you will come back to again and again. The recipe will make enough to feed a large family, or if not feeding a large family you will have leftovers to easily reheat and enjoy. I highly recommend using a stock pot since it will yield a lot of soup. You'll be happy to have leftovers as it's gets better as it sets!

I chose to use black eyed peas here but you can use whatever beans you prefer, just be sure to take a look at the bean cooking guide for your cooking times if using dried beans. Black eyed peas are a high protein and fiber bean, containing 11 grams of protein per serving and 5 grams of fiber. After soaking overnight, they took just under 1 1/2 hours to finish up. For the pasta I have used this quinoa & brown rice fusilli pasta from Trader Joe's. Again, use whatever paste you prefer. The pasta adds more protein and fiber making this a great hearty soup full of all the nutritious essentials to keep you healthy and feeling your best.



Kale is king of the leafy greens and is packed full of goodness! We all know by now that it's a powerhouse of vital nutrients like vitamin K, A & C. It also has high levels of manganese, copper, fiber and calcium. Plus it has a good amount of protein for a leafy green. I used Tuscan kale (aka, lacinato or dinosaur kale) for this recipe and it was delicious. It has such a rich deep green color and is one of my favorite kale varieties.

Warm and hearty, it's an all-around wonderful soup to enjoy throughout the year!

PASTA AND BEAN SOUP WITH KALE

Ingredients

• 1 pound dried  beans (black eyed peas, cranberry or great northern beans) or 3 cans (15 oz) various beans, drained and rinsed
• 1 tablespoon grapeseed or olive oil or 3 tablespoons water (for water saute)
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 1 bunch Tuscan kale (about 4 loose cups),  center stems removed and roughly chopped
• 2 large organic tomatoes, diced (I leave the skin on) or 1 can (15oz) crushed canned tomatoes with juice
• 8 cups vegetable broth, water or combo
• 1 tablespoon dried thyme or 2 tablespoons fresh 
• 2 teaspoons dried sage or 3 -5 leaves, chopped
• 2 -3 teaspoons smoked paprika, optional
• 3 bay leaves
• a pinch or two of red pepper flakes
• himalayan salt & cracked pepper, to taste
• 8 oz of pasta of choice, cooked
• almond parmesan and lemon, for serving

1. If starting with dried beans. Pre-soak your beans overnight, or at least 8 hours, in a large pot of water filled two to three inches above the beans. Drain and rinse well, set aside. After pre-soaking, different beans will need to cook and simmer for different times. Cranberry beans need 45 minutes or so cooking time, while northern beans & black eyed peas need about 1 - 2 hours. Follow this guide for further cooking times depending on your beans of choice: Cooking Beans

2. In same pot you pre-soaked your beans in, add oil/water and heat over medium heat. Add onion and cook until translucent, about 5 minutes. Add in garlic, carrots, thyme and sage cook another minute or so. Add in broth/water, beans, bay leaves, tomatoes, kale and red pepper flakes, bring to a boil, cover, reduce heat to low and simmer until beans are done (time varies depending on beans...my black eyed peas took just under 1 1/2 hours), stirring occasionally. If using canned beans, add in when beans are called for and cook for 30 - 40 minutes, stirring occasionally.

3. While the soup is simmering cook your pasta according to package, set aside. Once soup is ready, remove bay leaves, add in pasta and cook 5 more minutes, taste for seasoning adding salt and pepper to taste. Serve with a dusting of almond parmesan and a squeeze of lemon for brightness. Pairs great with crusty artisan bread or warmed corn tortillas.

Serves 6 generously.

Notes:

Feel free to use 3 cans (15oz) beans such as kidney, cannellini, pinto or northern in place of dried beans. Just be sure to drain and rinse them. Skip the first step and go right into step 2 instead. 

I've made this and added the smoked paprika and it was delicious! It is now an option in the recipe. I've also used a mix of canned kidney beans, pinto beans and black beans, and have even added in some mushrooms and used quinoa pasta...just goes to show this a very versatile recipe...almost anything goes and it's still delicious...gotta love it!

Use any pasta type you like from shells, macaroni, penne, bowtie, ditalini, etc. My pasta grain of choice is spelt, quinoa or rice pasta. The latter two being gluten free. If you're not gluten intolerant you can use spelt and whole wheat. If you're not following any sort of diet, use whatever pasta you prefer. 

If you don't have garlic on hand, use 1/2 teaspoon garlic powder when adding the other herbs and spices.

Enjoy!

Enchiladas Verde w/ Cashew Crema

I love enchiladas...not the kind with tons of processed cheese, be it vegan or otherwise, but the kind just like this one...fresh veggies and fresh sauce. It may not look like much but these were super! This is straight up casual dining at its best. Unfortunately it doesn't plate as well as I was hoping so make sure to keep this amongst your closest friends and family who don't mind a messy yet delicious meal. The verde sauce was amazing. I made it the day before so it could really set and combine flavors. It would make for a great salsa or even a taco salad dressing. And this version of the cashew crema is nice with the smoked paprika flavor, giving it just a touch of the smoky paprika flavor (add more if you like). Another cashew cream that would work fantastic here is this 'Cilantro Lime Cashew 'Sour Cream'.  

I didn't go to far from the original recipe as I loved everything about it and it was fantastic. I added some black beans for protein and carrots for more color. Also, if you don't want to make the verde sauce, feel free to use a good brand pre-made verde sauce instead. But I highly recommend making your own as it is delicious!

Enchiladas Verde w/ Cashew Crema

Cashew Crema

1 cup raw cashews, soaked for 2+ hours

1 teaspoon apple cider vinegar (optional)

2 tablespoon fresh lime or lemon juice

1/4 teaspoon smoked paprika

1/2 teaspoon onion powder

salt, to taste

1/2 - 3/4 cup water

Verde Sauce 

2 lb fresh tomatillos, husked and quartered

1 medium red onion, coarsely chopped

2 garlic cloves, chopped

1 jalapeño, seeded and coarsely chopped

2 cups vegetable broth

1/2 cup parsley or cilantro, chopped

himalayan salt & cracked pepper

Enchiladas

1 medium zucchini, chopped into 1/2″ pieces

2 ears of corn, shucked with the corn cut off the cob

3/4 cup or 1/2 pint cherry/grape tomatoes
1 carrot, peeled and diced (optional)

olive oil

1/2 -1 teaspoon cumin

himalayan salt & cracked pepper
1 can black beans, drained and rinsed

9 - 12 corn tortillas

Start with your paprika cashew crema, this can be made in advance, a day or two and kept in the fridge, or you can assemble it while the enchiladas are cooking as long as you soak your cashews first. Soak cashews in two cups water for 2+ hours, drain and rinse well. Place cashews, lemon/lime juice, paprika, onion powder, salt and 1/2 cup water into food processor/blender and blend until smooth, about 4 minutes or so. Add additional water, 1 tablespoon at a time, to thin to desired consistency. Taste for flavor. Add more paprika to your liking, but keep in mind the color will change.

Preheat the oven to 400 degrees Fahrenheit.

Place the zucchini, corn and tomatoes in a large bowl and drizzle with 1-2 tsp olive oil. Add cumin and a pinch of salt & pepper, toss to coat with the olive oil. Spread the vegetables in an even layer on a roasting pan lined with parchment paper, silpat or lightly greased with oil and roast for 15 - 20 minutes. Remove and set aside. 

While the veggies are cooking, start your sauce, this can also be made a day or two in advance. Place the tomatillos, onion, garlic, jalapeno, and vegetable broth in a sauce pot and bring to a boil. Lower to a simmer and cook until tender, about 15 minutes. Transfer to a food processor/blender, add the parsley or cilantro, salt and pepper to taste and process until smooth. Set aside. You may need to process your verde sauce in two batches. It makes quite a bit. 

Once everything is ready, start putting the enchilada's together. Wrap your corn tortillas in a dampened paper towel and microwave 45 seconds. This steams the tortillas and makes them pliable. Pour 1/3 of the sauce into the bottom of a 9×13 baking dish. Fill each tortilla with about 1/4 c of the vegetable mixture, a spoon full the black beans, roll up and place seam side down in the baking dish. Once filled, pour the remaining sauce on top of the enchiladas. Cover with foil and bake 25 minutes at 400 degrees F, until heated through. You may also like to leave the foil off for the last 10 minutes to let the exposed tortillas get a bit crispy.

Serve with the cashew crema. A side of sliced avocado would be great too.

If you only use half of the recipe like I did, the left overs make great taco fillings.

Enjoy!