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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Red Lentil Curry Stew

    by 3 Comments

    This hearty Red Lentil Curry Stew is flavor and spice served on a hot platter. It’s the kind of dish that will have you wanting to snuggle in your couch, watching Netflix, and eating your heart out. It’s warm and filling with subtle coconut flavors. Besides being an excellent source of fiber, red lentils are rich in iron, protein, zinc and phosphorus. If you’re wondering what to pair this with, we recommend enjoying it on its own (I topped it with avocado…and it was delightful) OR pair it with rice or couscous.

    Lentils are a part of the pulse family. Pulses are the edible seeds of the legume family- some of the most popular ones being dry beans, chickpeas, lentils, and peas. Pulses offer a million benefits.  They are a great source of plant-based protein, fiber, they have a low glycemic index (meaning they keep your blood sugars in check), they are naturally low in fat and sodium.  Pulses are also a great source of folate, other B vitamins, high in potassium, iron, zinc, magnesium, and calcium – all of which play very important roles in the body.  

    Start this puppy off by boiling the lentils and the carrots in a medium sized pot for about 20 minutes.  Once this mix is all done, drain the water and add ½ the cooked lentils and carrots as well as garlic, ginger, and the red bell pepper.  Blend it up into a smooth puree.  In another pot, heat your olive oil and add chopped onions, tomato sauce, and curry powder for about 2-3 minutes.  Add the blended puree and the other half of the cooked lentil and carrot mix, paprika, cumin, and coconut milk.  Cook the whole thing up for about 10 minutes on low heat.  Add kale and cook for another couple of minutes and add some salt and pepper to taste. This is ready to enjoy!

    Now tell us: Have you cooked red lentils before? Let us know your favorite recipes in the comments below! And as always, tell us how this recipe came out for you. We hope that you’ll give it a try!

    Print
    Red Lentil Curry Stew
    Total Time
    40 mins
     
    Ingredients
    • 2 cups dry red lentils
    • 2 cups kale, chopped
    • 1/2 small red onion, chopped
    • 1 red bell pepper, chopped
    • 4 garlic cloves, minced
    • 1 cup carrots, chopped
    • 1/3 cup tomato sauce
    • 1/4 cup coconut milk
    • 1 tablespoon ginger, minced
    • 1 tablespoon olive oil
    • 2 teaspoons curry powder
    • 1 teaspoon ground paprika
    • 1 teaspoon cumin
    • Salt and cayenne pepper to taste
    Instructions

    1. In a medium-sized pot filled with 4 cups of water, boil lentils and carrots for 20 minutes

    2. Drain the water, and in a blender add 1/2 of the cooked lentils and carrots + garlic, ginger, and the red bell pepper

    3. Blend until a smooth puree is reached

    4. In another pot, heat 1 tablespoon of olive oil. Add chopped onions, tomato sauce, and curry powder and cook for 2-3 minutes

    5. Add the blended puree, the other ½ of the cooked lentil and carrot mix, paprika, cumin, and coconut milk

    6. Cook for 10 minutes on low heat

    7. Add kale, and cook for another 4-5 minutes

    8. Add salt and cayenne pepper to taste

    Cucumber Quinoa Salad

    by 8 Comments

    Ever since my girl gifted me a spiralizer, I haven’t been able to put it down. Having this handy tool adds that fun factor to cooking, and I love the texture of spaghetti-like vegetables in my dishes. For this cucumber quinoa salad, I created a spiralized cucumber rubbed down with olive oil and lemon juice. Enjoy with your favorite dressing for added flavor. Super simple, yet packed with flavor.

    If you don’t have or like spinach, try kale, arugula, or other leafy greens for another take on the salad. Quinoa is a complete, plant-based protein meaning it contains all the essential amino acids and is also an excellent source of manganese and phosphorous.  

    This salad is fun because you can also add any other vegetables you like! Try adding carrots for an extra crunch and some bonus nutrients. Let us know in the comments below what kinds of vegetables you’ve spiralized! Zucchini, carrots, sweet potatoes, any creative ideas?  As always, if you try this cucumber quinoa salad, drop a line below to let us know how it came out!

    Print
    Cucumber Quinoa Salad
    Total Time
    5 mins
     
    Ingredients
    • 2 cucumbers
    • 1 cup of spinach
    • 1 cup of cooked quinoa*
    • ½ small onion, chopped
    • ¼ cup scallions, chopped
    • ½ avocado, sliced
    • 1 tablespoon of olive oil
    • Juice of ½ lemon
    • Salt and cayenne pepper to taste
    Instructions
    1. Spiralize 2 cucumbers and place in a large bowl
    2. Add spinach, onions and scallions to the bowl

    3. Massage in olive oil and lemon juice

    4. Add 1 cup of cooked quinoa to the bowl
    5. Add salt and cayenne pepper to taste
    6. Top with sliced avocado

    7. Drizzle your favorite dressing over the salad and enjoy!

    Recipe Notes

    Follow package instructions for cooking quinoa
    Optional: Top with toasted sesame seeds

     

    Black Bean Chili

    by 2 Comments

    Black bean chili doesn’t get any easier than this. In a few easy steps, you’ll create a dish that is packed with flavor and will keep you satisfied for hours. Have you ever added quinoa to your chili?   As we’ve mentioned before, quinoa has many benefits! It is a complete, plant-based protein meaning it contains all the essential amino acids and is also an excellent source of manganese and phosphorous. If you’re not a fan of quinoa, you can prepare the chili without it and enjoy it with a side of brown rice or with a few corn tortillas. The black beans in this recipe add protein and fiber to help keep you satiated for hours. If using canned beans, make sure you rinse them well to remove all that extra sodium.  

    Start by cooking the quinoa and rinsing your beans, if you’re using canned black beans. Chop up your veggies, sauté them in olive oil over medium heat and add the cumin. Once that has cooked for a few minutes, you’ll add the tomato sauce, black beans, and quinoa. After about fifteen minutes on low-medium heat, this baby is ready to enjoy! Add your favorite garnish or pair with some whole grain crackers.

    You can even have this black bean chili on its own topped with avocado and fresh cilantro. The options are pretty much endless so have some fun with it.  The flavors of the garlic, peppers, cumin, and cayenne will help spice up your night!

    Hope you have fun making this, and as always let us know if you give it a try! Also feel free to share your favorite chili renditions in the comments below. xo

    Print
    Black Bean Quinoa Chili
    Total Time
    25 mins
     
    Ingredients
    • 3 cups of cooked black beans
    • 1 cup of cooked quinoa*
    • 1 cup of tomato sauce
    • 2 medium tomatoes, cubed
    • 1 jalapeno, de-seeded & chopped
    • 3 garlic cloves, minced
    • ¼ cup scallions, chopped
    • ½ red bell pepper, chopped
    • ½ green bell pepper, chopped
    • 2 tablespoons of olive oil
    • 1 tablespoon of cumin
    • Salt and cayenne pepper to taste
    Instructions
    1. In a pot, heat 2 tablespoons of olive oil and add chopped peppers, scallions, garlic, tomatoes, and 1 tablespoon of cumin. Cook for 5 minutes.
    2. Then add 1 cup of tomato sauce, 3 cups of black beans, and 1 cup of cooked quinoa. Cook for 15 minutes under low-medium heat.
    3. Add salt and cayenne pepper to taste!
    Recipe Notes

    Cook quinoa as per package instructions

     

     

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