Lentil Stew With Pumpkin or Sweet Potatoes

This easy, subtly seasoned stew is an adaptation of a Moroccan recipe by Kitty Morse, from her lovely book “The Vegetarian Table: North Africa.” Whether you choose to use sweet potatoes or winter squash, you’ll be using vegetables with a great deal of vitamin A.

1/2 pound (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 teaspoon turmeric
20 sprigs cilantro, tied into a bunch
Salt
1 teaspoon ground ginger
2 medium or 1 large carrot, peeled and cut into 1/4-inch dice
1/2 pound winter squash (such as pumpkin or butternut squash) or sweet potato, peeled and cut into 1/4-inch dice
3 tablespoons tomato paste
Freshly ground pepper
2 to 3 tablespoons chopped flat-leaf parsley

1. Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.

2. Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender. Discard the cilantro bundle, taste and adjust seasonings. Just before serving, stir in the parsley.

Yield: Serves six.

Advance preparation: This will keep for three or four days in the refrigerator. When you reheat it, you may need to add some water. Adjust seasonings accordingly.

Nutritional information per serving: 159 calories; 0 grams fat; 0 grams saturated fat; 0 milligrams cholesterol; 31 grams carbohydrates; 6 grams dietary fiber; 46 milligrams sodium (does not include salt added during preparation); 11 grams protein

From NYTimes

Lemon Chicken Bulgar Soup

Bulgur is just one grain you can add to this lemony soup; quinoa or rice, which is traditional, work equally well. If you use all of the shredded chicken called for in this recipe (you don’t have to), the soup becomes much like a stew. Make the broth the day before; after it chills overnight in the refrigerator, skim the fat from the surface

3 pounds chicken, cut up
2 medium carrots, sliced
1 medium onion, quartered
6 large garlic cloves, 4 peeled and crushed, 2 minced or sliced
A bouquet garni made with 1 bay leaf, a couple of sprigs of thyme and a couple of sprigs of parsley
2 1/2 quarts water
10 peppercorns
Salt to taste
1 pound leeks (3 medium or 2 large), white and light green parts only, cleaned and sliced thin
2/3 cup bulgur
Juice of 2 large lemons
3 tablespoons finely chopped fresh herbs, such as parsley, tarragon, chives or cilantro

1. If possible, do this step a day ahead. Combine the chicken, carrots, onion, crushed garlic cloves, bouquet garni, water and peppercorns in a large soup pot or Dutch oven. Bring to a simmer. Skim off any foam, add salt to taste, cover partially and simmer over low heat for 30 minutes. Using tongs, remove the chicken breasts and wings and place in a bowl. Simmer the legs and thighs for another 10 minutes and remove. When cool enough to handle, remove the meat from the bones, discard the skin and return the bones to the pot. Continue to simmer the bones for another 30 minutes. Shred the chicken, and refrigerate it in a covered bowl.

2. Pour the broth through a cheesecloth-lined strainer into a large bowl. Refrigerate overnight. The next day, skim off the fat that has congealed on the surface of the broth and discard.

3. Return the broth to the soup pot. Add the remaining garlic and leeks, bulgur and salt to taste. Bring to a boil. Reduce the heat, cover and simmer 20 minutes until the grains are tender. Taste and adjust salt. Shortly before serving, stir as much of the chicken as you’d like into the soup (use the remaining chicken for salads). Stir in the lemon juice and herbs, and serve.

Yield: Serves six generously.

Advance preparation: It’s a good idea to make this through Step 2 a day or two ahead.

Nutritional information per serving: 234 calories; 4 grams fat; 1 gram saturated fat; 75 milligrams cholesterol; 24 grams carbohydrates; 4 grams dietary fiber; 106 milligrams sodium (does not include salt added during preparation); 27 grams protein

From NYTimes

Clearly, an easier version can be made here... :)

Vegetarian Black Bean and Sweet Potato Soup with Lime

4-6 servings
(recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.)

1 T olive oil
1 large onion, diced small
1 tsp. minced garlic
3/4 tsp. ground coriander
3/4 - 1 tsp. ground cumin (I used a whole teaspoon, but I love cumin)
1/4 tsp. ground fennel
fresh ground black pepper to taste
1 large or 2 medium sweet potatoes, cut into 1/2 inch pieces
2 cans black beans, rinsed and drained
4 cups homemade vegetable or chicken stock (or use 3 cans broth and just freeze the extra)
salt to taste
2 T fresh-squeezed lime juice
fat free Greek yogurt or light sour cream for serving
lime wedges to squeeze into the soup, optional

Heat olive oil in heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown. Add minced garlic, ground coriander, ground cumin, ground fennel and fresh-ground black pepper and saute 1-2 minutes more, or until spices are becoming fragrant.

While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain. After onions and spice mixture have been sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken stock to the soup pot, along with salt to taste. Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender. (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)

When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup. (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)

Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more. Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.

Serve hot, with a dollop of fat free Greek yogurt or light sour cream. If desired you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.

From Kalyn'sKitchen

Kidney Bean Soup

Kidney Bean Soup with Guacamole Salsa

Serves 6
- 1 pound dried kidney beans or 2 14 ounce cans
- 2 onions, chopped
- 2 garlic cloves, chopped
- 1 jalapeno, diced (optional)
- 1 14 ounce can chopped tomatoes
- 1 Tablespoon tomato paste
- 1 Tablespoon cumin
- 1/4 Teaspoon cayenne powder
- 1 Tablespoon paprika
- 1/2 dried oregano
- 4 Cups liquid (water, or stock)
- Salt and pepper

Guacamole Salsa:
- 2 avocados
- 1 small red onion, diced
- 1 green chili, seeded and chopped
- 1 Tablespoon cilantro, chopped
- Juice from 1 lime

Preparing the beans. If using dried beans, lay flat and pick out rocks.  Cover with water and soak overnight.  Drain and rinse.  In large pot, cover with water, bring to boil and then simmer 1-1.5 hours.  Strain.
Starting the Soup. Heat oil in large pan over medium-low.  Add onions and sweat.  Add pepper and garlic.  Cook 2 minutes.  Add all spices.  Stir well.  Next add your beans, chopped tomatoes, and tomato paste.  Let these cook just for a minute or two.
Simmering the Soup. Once your beans are combined, add all your liquid to the pot, stir, and bring it to a simmer. Simmer the soup, covered, for about 30 minutes and then remove it from the heat.
Blend in stand blender or with emersion blender.
After it’s smooth, return it to the heat and let it simmer for another minute or two Season and serve.
Garnish with guacamole and tortilla chips.
From Macheesmo.