Moroccan Chickpea and Lentil Soup

Along with Mulligatawny Soup, this is one of my absolute favourite soups.  Not only is it absolutely delicious, but it's also an almost magic meal as far as health giving properties go.  If I feel like anyone in the family is coming down with a cold this is a perfect remedy to give the immune system a kick-start.  The herbs and spices along with the tomatoes provide vitamins and nutrients to help fight infection and the lentils and chickpeas are a good source of easily digestible protein for the body.  In this instance I have used chickpeas that I have cooked myself, but you can also use a tin of chickpeas, or even a tin of cannellini or other white beans.  If you don't have saffron handy don't be afraid to make the soup without it because it will still have plenty of flavour.  I found the recipe in a cookbook at the library years ago and have since adapted it but unfortunately I can't remember the book it originally came from.

What you will need:

• 1 tbsp olive oil
• 2 medium onions, finely diced
• 1 clove garlic, crushed
• 2.5 cm piece fresh ginger, finely grated
• 3 tsp ground coriander
• 2 tsp ground cumin
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/4 tsp saffron threads soaked in 2 tbsp boiling water
• 400g tin Italian chopped tomatoes
• 1 litre vegetable or chicken stock
• 1 litre water
• 1 cup red lentils, rinsed well
• 2 cups chickpeas, cooked and drained (or 1 tin, drained)
• 1/4 cup chopped coriander, plus extra to serve
• 1/4 cup chopped flat-leaf parsley
• salt and freshly ground black pepper

What you need to do:

1.  Heat the oil in a large, heavy-based saucepan.  Cook the onion over a medium heat for about 7minutes, until it begins to soften.

2.  Add the garlic and ginger and cook, stirring, for about 1 minute.  Add the powdered spices and cook another 30 seconds.

3.  Add the lentils and mix well.  Add the tomatoes and mix well again.

4.  Add the saffron and its soaking liquid along with the stock and water.  Cover the pot and bring to a simmer before simmering uncovered for about 30 minutes.

5.  Add the chickpeas and cook for a further 15 minutes.

6.  Remove from the heat and stir in the fresh coriander and parsley.  Season to taste.

7.  Serve garnished with some more parsley and some freshly ground black pepper.

This soup is delicious on it's own or served with crusty bread.  The best options for gluten free 'crusty' bread that I have found are either Wild Breads Crusty White sliced bread, toasted, or Schar Baguettes which you bake in the oven for 5 minutes before serving.  Both are a long way from ideal but in the world of Gluten Free breads they are about as good as you can get.

Schar Baguettes

 The photos below show the different steps:

Step 2

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Step 6

Apples

We all know the old saying 'an apple a day keeps the doctor away' and seeing apples are in season right now I thought I'd take a closer look at this amazing fruit.

First here is a list of some of the nutritional properties of apples

• low in calories and contain no saturated fat or cholesterol
• contain good qantities of vitamin C and beta carotene
• high in fibre and contain both soluble and insoluble fibre
• contain high levels of infection fighting antioxidants and flavaonoids
• significant levels of B vitamins including B6
• small amounts of minerals such as potassium, phosphorus and calcium

Some of the amazing health benefits of eating apples are:

• Apples have been show to assist with weight management.  One reason for this is that eating an apple gives a sense of fullness that means we don't go hunting for more food.
• Apples have been shown to lower the risk of heart disease and stroke.
• They can assist in lowering cholesterol.
• Research has shown they are helpful for bone protection due to the flavanoid phloridzin being present.
• The quercetin, found in the apple skin, has been shown to lower the risk of Alzheimer's disease.
• Research has also shown that apples are useful for asthma prevention.
• Antioxidants in apples are linked to cancer prevention and research has shown that consumption of apples can reduce the risks of developing a wide range of cancers including lung, breast and bowel.
• Apples can help to regulate blood sugar and are very helpful for diabetes management.
• Antioxidants help fight free radicals in the body.

When eating apples it is best to eat the skin because it contains the most nutrients.  Apples are the perfect food for on the go and are great for school lunchboxes as well.  Although eating the whole fruit provides the highest nutritional value, there are studies that show consuming apple juice also has significant health benefits.

Ayurvedic medicine encourages certain dosha types to eat fruit cooked.  In winter there is nothing better than eating still warm stewed apples sprinkled with cinnamon and sugar.  I've found when stewing apples that a combination of red and green give the perfect taste. I simply stew the apples in water and don't need to add any sugar for them to be sweet enough.

Apples are also very important in myth and folklore.  In Greek Mythology there are many tales of Golden Apples involving Heracles, Atalanta and Paris.  In the Celtic legends apples are linked to Arthur and Avalon.  The Bible story of Adam and Eve portrays the apple as the forbidden fruit.  In Norse myth they are the fruit of immortality.  The most famous fairy tale involving apples is Snow White where she is given a poison apple which puts her to sleep until the apple later falls out of her mouth, or the prince arrives to kiss her, depending on which version of the story you read.  Apples are seen by some as a magical fruit and one reason for this is that when cut in half the core forms the shape of a pentagram or five pointed star.

Okra with Shallots

Okra is a vegetable that I am very unfamiliar with.  I think I'd only ever eaten it once or twice at restaurants and always in a stew type dish.  Recently I've been reading and trying out a lot of Madhur Jaffrey's recipes and I noticed in her cookbooks a lot of okra dishes.  She actually claims that it is her favourite vegetable and so I was intrigued.

I came across some okra in a local fruit shop and decided to try out a dish traditionally called Bhuni Bhindi, or Okra with Shallots from one of Madhur Jaffrey's cook books.  I actually used spring onions or green onions for the recipe but shallots can also mean the small onions and so I think it would work with any of these.  I just happened to have some lovely spring onions (which I've always called shallots and so figured I'd use them).  For this recipe, rather than stewing the okra, they are fried until crispy.  Using this technique the mucilaginous (or slimy) aspect is greatly reduced.  I have cooked this recipe twice, the first time it was crispy and delicious, the second, using a different batch of okra, it wasn't as good.  It's definitely something I need to work on but the first batch was SO good that I'm not giving up yet.

What you will need:

• 350 grams fresh okra
• 1/4 cup rice bran, canola or peanut oil
• 1/2 tsp whole cumin seeds
• 3/4 cup shallots or spring onions
• 1 1/2 tsp ground coriander
• 1/2 tsp salt
• 1 tsp lemon juice
• 1/4 tsp of crushed red chillies - optional

What you need to do:

1.  Cut off the top stem ends and the very tips of the okra pods and then cut each pod diagonally into 3 or 4 slices, depending upon the size.

2.  Pour the oil into a medium frying pan over a medium-high heat.  When hot, put in the cumin seeds and then a few seconds later add all the sliced okra.  Stir fry for about 5 minutes.  The okra will have browned a bit.

3.  Add the shallots and continue to stir and fry for about 3 minutes so that the shallots brown as well.  Now turn the heat to low.

4.  Add the coriander, chilli if you are using it, and salt.  Stir and keep cooking for another 7-9 minutes or until the okra is crisp and cooked through.

5.  Add the lemon juice and stir to mix.

Chicken and Vegetable Korma

This is a very quick and easy curry that I make for my girls.  From what I understand 'korma' is a name give to any pale or creamy curry.  They can be made with yoghurt, cream, nuts, seed pastes or coconut.  In this curry I've opted to go for a light and dairy free version and have used almond meal to thicken the curry.  You could also add coconut milk or a couple of tablespoons of cream at the end if you particularly want a 'creamy' curry.  My youngest always says she'd prefer it without the chicken and the recipe can very easily be converted to be meat-free.  Simply omit the chicken breast and add a cup of extra vegetables such as green beans or cauliflower.

What you will need:

1 medium onion
1 clove garlic, crushed
1 teaspoon grated ginger
4 tomatoes, chopped (or one tin of chopped tomatoes)
2 cardamom pods
1 tsp ground cumin
1 tsp ground coriander
1 tsp garam masala
1/4 tsp cinnamon
1 chicken breast (thighs also work fine and actually have more flavour)
1 large or 2 small zucchini
1/2 cup frozen peas
1 1/2 cups chicken stock
1/4 cup almond meal

What you need to do:

1.  Finely dice the onion and fry in heated oil until it begins to soften.

2.  Add the garlic, ginger and cardamom pods, stir for a couple of minutes.

3.  Add the powdered spices and mix well.

4.  Add the chopped tomatoes and stir.  Allow to simmer on a medium heat until the tomatoes begin to soften and release their juices.

5.  Halve the zucchinis lengthways and then slice.  Add to the pan.

6.  Cut the chicken breast into 2 cm pieces.  If using a chicken breast be sure not to cut the pieces too small or they will dry out.  If you are not using chicken, just add the extra vegetables at the last step with the zucchini.  Mix the chicken through and stir gently for a few minutes.

7.  Add the chicken stock and bring to a simmer.  Cook for about 5 minutes, partly covered.

8. Add the peas and almond meal.  At this point I usually put my rice on to cook and then take of the lid and allow some of the liquid to begin to absorb so the curry will thicken.

9.  Add salt to taste before serving.  I don't generally use much, if any, salt when cooking for the children but if adults are eating I will add maybe 1/2 tsp of salt which is enough for me, but my husband generally adds more at the table!  Serve with basmati rice and you can garnish with fresh coriander if you have any (which I didn't on this occasion). 

Puy Lentils with Rosemary

I discovered this recipe in my first ever Jamie Oliver cookbook, "The Naked Chef", and have since adapted it slightly.  This is a fantastic way to eat lentils and something different from the dahls I usually cook.  The best thing is that if you have an overproof dish that can also go on the stovetop, then it can all be done in one pot.

The original recipe uses 55grams of pancetta or bacon, but as I don't eat pork I've omitted this ingredient.  There are a couple of options instead.  I have made this without substituting anything for the bacon and it's still delicious and also a great vegan meal.  Alternatively, you can replace the pancetta with anchovies which is what I've done in the recipe below.

What you will need:

6 - 8 anchovies (omit for vegan version)
1 1/2 cups puy lentils
1 tbsp olive oil
3 tbsp chopped fresh rosemary
1 small onion, finely chopped
1 clove garlic, crushed
850ml chicken or vegetable stock
extra olive oil to serve
1/2 tbsp red wine vinegar
salt and freshly ground black pepper


What you need to do:

1. Rinse the lentils and drain.

2. Heat olive oil in an overproof pot.  Add onions and cook over moderate heat until they begin to soften.

3. Add the garlic, anchovies (if using) and rosemary and continue to cook, stirring, for about 2 minutes.

4. Add the lentils and fry for about 1 minute.

5. Add the stock, cover and bring to the boil.

6. Put in an oven heated to about 160 celsius for about an hour, stirring occasionally.  By this time most of the stock should have been absorbed.

7. To serve add a good splash of olive oil and a little red wine vinegar (to taste) as well as freshly ground black pepper.  You shouldn't need extra salt but you may if you have omitted the anchovies.  Serve with fresh rocket as a meal or you can serve as a side dish.

Spaghetti with Broccoli and Anchovies

This is a fairly traditional Italian dish that I think I first came across in a Jamie Oliver cookbook.  I love it not only because of how tasty it is but also because it's very simple to prepare, and healthy too.

What you will need:

Gluten free spaghetti
Two heads of broccoli
Anchovies - I usually use about an 80g jar
Olive oil
Salt and pepper

Optional: garlic and/or chilli

What you need to do: 

1. Chop up the broccoli, including the stalks, into chunks.


2. In a frypan heat a few tablespoons of olive oil.  Add the anchovies and stir, they will break up quite quickly, and also probably spit all over the place.

3. If you want either garlic or chilli, add it now and stir briefly.

4. Add the broccoli and stir to coat.  Reduce heat a little and allow to soften, stirring frequently.  You can add a little water if necessary to help cooking and it's nice to have a little bit of liquid at the end to help coat the spaghetti.

5. Meanwhile, cook the spaghetti in a large pot of boiling water.

6. The broccoli should be softened by the time the spaghetti is cooked.  (It took me a bit of trial and error to get the timing right).  Drain the spaghetti and tip it into the pan.  Stir to mix.

7. Serve with salt and pepper and a drizzle of good quality olive oil and grated parmesan if you like it.

Pumpkin Dahl

This recipe is one that my girls love.  Personally, I prefer a red dahl without the pumpkin but I think it is the sweetness of the pumpkin that makes the girls request this dish.  If I'm cooking this for adults I add a little more salt to balance the sweetness of the pumpkin.

What you will need:

• 1 cup red lentils, rinsed and drained
• 1 medium onion, finely diced
• 1 clove garlic, crushed
• 1 tsp finely grated ginger
• 1 tbsp ground coriander
• 2 tsp ground cumin
• 1 tsp ground turmeric
• 1 cup diced ripe tomatoes (can substitute tinned tomatoes if necessary)
• 3 cups chicken or vegetable stock
• approx 2 cups pumpkin cut into large cubes
• salt to taste

What you need to do:

1.  Fry the onion over medium heat in a large pot until it begins to soften.

2.  Add the ginger and garlic and stir for a minute.  Add the dry spices and stir for about 30 seconds.

3.  Add the tomato and cook stirring until they begin to soften.

4.  Add the lentils and mix well before adding the stock.  Partly cover and simmer gently for about 15 minutes.

5.  Add the pumpkin and continue to cook for another 30 minutes, add a little more water if required.

6.  Add salt to taste.  Serve with basmati rice and garnish with fresh coriander or ground black pepper.  This dahl is particularly nice served with a side of Okra with Shallots.

Lentils

Lentils are a type of legume along with other beans, but are relatively quick to prepare in comparison.  Evidence suggests that they have been consumed since pre-historic times and they are still used extensively throughout Asia, India and Europe.

Lentils are very nutritious and have a wide range of health benefits as follows:

• Lentils are very high in fibre which can help prevent bowel disease and bowel cancer.
• Research has shown that lentils are linked to reduced risk of heart disease.
• Lentils provide slow-burning energy and can help stabilise blood sugar.
• They provide high levels of iron and so are excellent for anyone who doesn't eat much meat.  Eating lentils with foods that contain high levels of vitamin C will help iron absorption.
• Lentils contain very high levels of folate.
• They are protein rich and when combined with grains such as rice, can provide the body with a complete protein.

Unlike other dried beans, lentils do not require soaking overnight before preparation.  As well as the multitude of health benefits, lentils are also very inexpensive.

There are many, many different varieties of lentils but they all have similar nutritional profiles.  A few common types are:

Mung Dal, unhulled

Du Puy Lentils or French Lentils

Red Split Lentils or Masoor Dal

Green Lentils

Recipes using Lentils:

Green Dahl
Mulligatawny Soup
Pumpkin Dahl
Puy Lentils with Rosemary