Legumes – TasteFood

Appetizers, gluten-free, Legumes, Middle Eastern, Vegetarian

Falafel Fritters

April 28, 2020May 7, 2020by Lynda Balslev1 Comment

I love falafel, but they can be messy and oily to deep-fry. The solution? Pan-frying. Not only does pan-frying require much less oil, the flattened patties have more surface area to brown. The edges become crumbly and crisp, and the little bits that break off are good enough to eat on their own – just saying.

When making your own falafel, you must begin with dried chickpeas, which yield the right crumbly and mealy texture. Falafel should not be mushy, which is what will happen when you use canned chickpeas. So, begin your falafel-making process the night before cooking by soaking the chickpeas overnight in water. That’s all you need to do. The next day, the chickpeas will have tripled in size and will be firm yet tender to the bite. Drain, rinse them well, and pat dry. Then simply blitz them with the remaining ingredients until you have a crumbly, mealy texture.

Now, I understand that the overnight soaking defeats any cravings demanding instant gratification – as most cravings do. With this in mind, I recommend soaking more chickpeas than you need. This way, you can refrigerate or freeze any unused chickpeas for later use (no overnight soaking required!) Or make a double batch of the falafel mixture and freeze some of that, instead. Then you will be set the next time the craving for falafel strikes – because you know it will.

Falafel Fritters
Makes about 24 (2-inch) patties

1 pound dried chickpeas
1 small onion, chopped about 1/2 cup
4 garlic cloves, chopped
1 small jalapeño pepper, seeded, chopped
1/2 cup (packed) Italian parsley, leaves and tender stems
1/2 cup (packed) fresh cilantro, leaves and tender stems
1/4 cup (packed) fresh mint leaves
2 teaspoons salt
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper

Grapeseed oil for pan-frying

Yogurt Tahini Sauce:
1 cup whole-milk yogurt
1 tablespoon tahini
1 tablespoon lemon juice
2 teaspoons Sriracha
Pinch of salt

1. The night before making, place the chickpeas in a large bowl. Cover with three inches of cold water and let stand overnight. The next day, drain the chickpeas and rinse well, then spread on a kitchen towel and pat dry.
2. Place the chickpeas in the bowl of a food processor. Process until finely chopped with a consistency of coarse sand. Transfer half of the chickpeas to a bowl. Add the remaining ingredients to the food processor bowl and process to form a coarse paste. Add the reserved chickpeas and pulse to finely blend. The overall consistency should be slightly sticky but not mushy, with small pieces of the chickpeas evident. Transfer to a bowl and taste for seasoning. Cover and refrigerate for at least 1 hour.
3. Heat 2 tablespoons oil in a large skillet over medium heat. Gather the falafel mixture, about 2 tablespoons at a time, and gently form into 1 1/2 to 2-inch patties. Add to the skillet and gently press in the center and around the edges to compact with a spatula. Pan-fry until the fritters are deep golden in color on both sides, 6 to 8 minutes, using the spatula to carefully flip. Transfer to a plate lined with a paper towel and repeat with the remaining mixture.
4. Whisk the Yogurt Tahini Sauce ingredients in a small bowl. Serve the falafel with the sauce, lemon wedges, and additional Sriracha if desired.

gluten-free, Legumes, Main Course, Soups and Stews, Vegetarian

Greek Tomato and White Bean Stew with Feta and Ouzo

February 11, 2019February 18, 2019by Lynda Balslev

A splash of Ouzo and a sprinkle of feta add Greek inspiration to this hearty vegetable stew:

I love hearty vegetable soups in the winter. They are quick to prepare and non-judgmental when it comes to emptying the vegetable drawer in the refrigerator for a healthy dinner. One of my favorite stocks is Italian inspired and tomato based, sometimes with a splash of wine, and often with a rind of cheese added into the mix to exude delicious umami flavor while the soup simmers. I’ll then finish with beans or grains and handfuls of winter greens which wilt in the simmering stock just long enough to soften without discoloring. For this soup, I tweaked my favorite method and took a detour further south to Greece for inspiration. A splash of Ouzo (a Greek anise liqueur) amplifies the fennel in the soup and adds an extra layer of flavor that rounds out the tomatoes’ natural acidity. Rather than submerging a rind of cheese in the stock, I sprinkled feta over the soup for garnish. I must say I was pleased with this little detour, and I hope you are too.

Greek White Bean Stew with Tomato, Feta, and Ouzo

Active Time: 35 minutes
Total Time: 35 minutes
Serves 4 to 6

2 tablespoons olive oil
1 large yellow onion, chopped
1 fennel bulb, thinly sliced, fronds reserved for garnish
3 garlic cloves, chopped
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon crushed red pepper flakes
1/4 cup tomato paste
1 1/2 cups dry white wine
1 (28-ounce) can Italian plum tomatoes, with juices
1 1/2 cups chicken stock (or vegetable stock for a vegetarian option)
2 to 3 tablespoons Ouzo or anise liqueur
1 bay leaf
2 teaspoons granulated sugar
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1 bunch lacinato kale (or chard)
1 (15-ounce) can cannellini beans, drained and rinsed
Crumbled feta for garnish

1. Heat the oil in a large soup pot over medium heat. Add the onion and fennel and cook, stirring, until the vegetables soften, and the onion is translucent without coloring, about 5 minutes. Add the garlic, oregano, thyme, and red pepper flakes and stir until fragrant, about 30 seconds. Stir in the tomato paste to blend and then add the wine. Simmer until the wine is reduced by about one-third, about 2 minutes.
2. Add the tomatoes, chicken stock, 2 tablespoons Ouzo, the bay leaf, sugar, salt, and pepper. Bring to a boil, and then reduce the heat to medium-low. Partially cover and simmer 20 minutes, stirring occasionally. Taste for seasoning, and add a little more salt or another tablespoon of Ouzo if desired.
3. While the stew is simmering, remove the tough stems from the kale, stack the leaves, and slice crosswise into thin ribbons. Stir the kale and white beans into the stew and cook until the kale wilts, stirring frequently, 3 to 4 minutes. If the stew is too thick, top off with additional chicken stock and adjust the seasoning as necessary. Ladle the soup into serving bowls and serve garnished with crumbled feta and the reserved fennel fronds.

gluten-free, Legumes, Main Course, Vegetables and Salads, Vegetarian

Black Lentil Salad with Asparagus and Egg

April 12, 2016July 22, 2018by Lynda Balslev2 Comments

Asparagus and egg pair well together – especially in the spring. In this hearty salad, they team up with black lentils. These shiny pellets are nicknamed Beluga lentils because of their resemblance to caviar. Black lentils remain firm when cooked, which makes them a great addition to salads, and their inky dark color provides vivid contrast to bright vegetables. Like brown or green lentils, black lentils are a superb source of iron, fiber, protein, folate and magnesium. Plus, they are easy on the wallet. Not bad for a little legume.

Black Lentil Salad with Asparagus and Egg

1 cup black lentils
6 to 8 thin asparagus
1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons fresh lemon juice
1 1/2 teaspoons red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper, plus more for serving
2 cups coarsely chopped greens, such as spinach or arugula
2 spring onions, white and pale green parts thinly sliced
1 small red jalapeño pepper, finely chopped
1/4 cup chopped parsley
2 tablespoons chopped mint
2 hard boiled egg yolks, crumbled

1. Rinse and sift through the lentils for any small stones. Put the lentils in a large saucepan and cover with water by about 2 inches. Bring to a boil over high heat and reduce the heat to medium-low. Partially cover the pan and simmer until the lentils are tender but firm, about 25 minutes. Drain the lentils and rinse under cold water to cool. Transfer to a large bowl.

2. While the lentils are cooking, bring a wide pot of salted water to a rolling boil. Add the asparagus and blanch until they are bright green and crisp-tender, no more than 1 minute. Drain and rinse the asparagus under cold water to stop the cooking process. Cut off and reserve the tips and cut the stalks into 1/2-inch pieces.

3. Whisk the garlic, oil, vinegar, lemon juice, mustard, salt, and black pepper in a small bowl. Pour over the lentils and stir to coat. Add the asparagus tips and stalks, the greens, spring onions, jalapeño, parsley, and mint. Gently stir to combine and taste for seasoning – you might need more salt. If the salad is too dry at this point, drizzle with a little extra oil or a squeeze of lemon.

4. Transfer the salad to a platter or divide among serving plates. Alternatively, arrange over a pile of greens. Garnish with the crumbled egg yolks and black pepper and serve.

gluten-free, Legumes, Main Course, side dish, Vegetables and Salads, Vegetarian

Black Lentil Salad with Asparagus, Kale and Egg

April 5, 2014December 29, 2020by Lynda Balslev11 Comments

Black lentils are the star of this salad. These tiny pellets are nicknamed Beluga lentils since they resemble caviar. They remain firm when cooked, which makes them a great addition to salads, and their shiny blackness provides vivid contrast to colorful vegetables. Like their brown or green brethren, black lentils are a superb source of iron, fiber, protein, folate and magnesium. Plus, they are easy on the wallet. Not bad for a little legume.

Black Lentil Salad with Asparagus and Egg

4. Transfer the salad to a platter or divide among serving plates. Alternatively, arrange over a pile of greens. Garnish with the crumbled egg yolks and black pepper and serve.

Appetizers, Breads, Pasta, Rice, Grains, Legumes, Main Course, side dish, Vegetarian

Lentil Falafel

August 18, 2013August 18, 2013by Lynda Balslev11 Comments

~Lentil Falafel with Spicy Yogurt Tahini Sauce and Mint~

These patties are a cross between falafel and keftas. They are a terrific vegetarian meal or appetizer. We dipped them in a spicy yogurt sauce, but you can also stuff them in pita pockets with a spoonful of sauce and a handful of fresh mint or cilantro.

Lentil Falafel
Makes approximately 16 patties

1 1/2 cups cooked lentils
1/2 cup medium-grind bulgur
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
2 garlic cloves, chopped
1 large egg, lightly beaten
1/4 cup finely chopped red onion
2 tablespoons finely chopped cilantro
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon sweet paprika
1/4 teaspoon cayenne

Vegetable oil for pan-frying

Sauce:
1 cup Greek whole milk yogurt
2 tablespoons fresh lemon juice
1 tablespoon tahini
2 teaspoons harissa paste
1/4 teaspoon salt

Place the lentils and bulgur in a medium bowl. Ad the olive oil and lemon juice and stir to combine. Cover and let stand at room temperature until liquid is absorbed and bulgur is tender, about 15 minutes.

Transfer to a food processor and add the remaining falafel ingredients. Pulse to form a chunky paste.

With wet hands lightly form the lentils in 1 1/2-inch patties about 1/2-inch thick. The mixture will be sticky and you will need to rinse your hands between batches.

Heat 2 tablespoons vegetable oil in a large cast iron or heavy bottomed skillet over medium-high heat. Add the patties in batches without overcrowding. Cook until golden brown and heated through, turning once with a spatula. Transfer to a plate lined with a paper towel. Repeat with remaining patties.

Whisk the sauce ingredients in a small bowl. Serve falafel with sauce on the side for dipping. Or stuff 1 to 2 patties in mini-pita pockets, then add a spoonful of sauce and fresh mint leaves.

Tip: For completely different rendition, don’t process in the food processor. Simply dump the mixture in a skillet with a little olive oil and saute over medium-high heat until hot and slightly crispy. Serve as an alternative to rice or pilaf.

Cooking for Your Health, gluten-free, Legumes, salad, side dish, Vegetables and Salads, Vegetarian

Cooking for Your Health: Kale and Quinoa Salad

February 3, 2012August 16, 2014by Lynda Balslev21 Comments

Kale, Quinoa, Carrots, Red Cabbage, Chickpeas, Raisins, Lemon

Just because it’s winter doesn’t mean you can’t eat your salad. After all, we adapt our wardrobe for the cold season, and we can do the same with our vegetables. Fresh winter salads, fortified with grains and legumes, heartily provide us with a plateful of immunity-boosting accessories to keep the the doctor away. This kale and quinoa salad is packed with healthy ingredients rich in nutrients, anti-oxidants and protein. Kale is a superfood, rich in vitamins A, C and K, high in fiber and the plant form of omega-3 fatty acids as well as cancer fighting phytonutrients. That’s a lot of nutritional heft for a member of the cabbage family. Teamed up with quinoa, an ancient grain and an amino acid-rich protein, these 2 ingredients form a powerhouse of nutrition, promoting health, clear breathing and anti-inflammation. More importantly, they taste great – especially when seasoned and tumbled with raisins, chick peas and carrots in a cumin-spiced lemon vinaigrette .

Winter Kale and Quinoa Salad with Lemon Cumin Vinaigrette

The beauty of this salad is that its ingredients may be mixed and matched according to availability and taste. Fresh, raw spinach may be combined with or substituted for the blanched kale. If you don’t have quinoa in the pantry, then try bulgur or wheat berries. Almonds or walnuts are a delicious, nutrient-rich substitution for the chickpeas.

Serves 4-6.

For the vinaigrette:
2 tablespoons sherry vinegar
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon finely grated lemon zest
1/2 teaspoon ground cumin
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

For the salad:
1 large bunch curly kale – (chou frisée)
2 large carrots, peeled, grated
1/4 small head of red cabbage, shredded
1 cup chick peas
1/2 cup cooked quinoa
1/2 cup golden raisins

Prepare the vinaigrette:
Whisk together all of the ingredients except the olive oil in a small bowl. Add oil in a steady stream, constantly whisking to emulsify. Set aside.

Prepare the salad:
Remove the tough veins from the kale leaves. Tear leaves into large pieces. Bring a large pot of salted water to a rolling boil. Add the kale leaves. Blanch until bright green but not wilted, 10-15 seconds. Drain immediately and refresh under cold water or in a bowl of ice water. Spread in one layer on a kitchen towel and blot dry. Toss kale, carrots and red cabbage together in a large bowl. Add the chickpeas, raisins and half of the quinoa. Toss with half of the vinaigrette. Transfer to a serving platter or divide among serving plates. Sprinkle with additional quinoa. Drizzle with remaining dressing to taste.

This post is the first in a series of monthly posts devoted to Cooking for Your Health. In coordination with my long-time friend, Knirke, who is a Swiss-based pilates instructor, this column will provide a monthly recipe designed to boost health in synchronization with the season and a particular health theme in Knirke’s monthly newsletter. This month, the theme is breathing. Clear and deep breathing is essential to our vitality and health, providing oxygen to our blood and brain. The foods we eat can promote or interfere with our breathing. Interfering food allergens may be wheat, dairy and red meat which produce mucus. To counter this, it’s important to eat plenty of fruit and vegetables throughout the winter. Colorful produce is a rich source of anti-oxidants and vitamins, reducing inflammation, fighting infections and boosting our immune system. And, not only are they healthy for you, they are delicious, too. So, don’t just relegate your winter vegetables to a recuperative diet – enjoy them daily!

Autumn, Fall, Legumes, salad, Vegetables and Salads, Vegetarian

Indian Spiced Lentils

November 6, 2010August 8, 2014by Lynda Balslev5 Comments

It’s the time of year when I like to take a culinary holiday in my kitchen. October is behind us, finished in a flourish of pumpkins and candy. Thanksgiving is looming, and thoughts are rife with turkey, stuffings, and pies. Before we know it we’ll be sipping gløgg and baking Christmas cookies, poring over recipes for roasts and trifles. At this time in early November there is a brief lull, lending a moment of quiet respite. During this time I crave recipes that are sturdy and exotic, influenced by traditions that are not associated with Hallmark greeting cards. It’s a window of reflection, healthy eating and escape. It’s also an opportunity to earn extra points in the diet category, so that we are fit and robust, ready to hit the ground running when the holidays are upon us.

Indian Spiced Lentils

Influenced by the spices of India and the Middle East, this salad is economical in ingredients and rich in flavor and nutrients. Makes 6 servings.

Olive oil
1 large yellow onion, chopped
2 cloves garlic
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground mustard
1/2 teaspoon tumeric
1 cup green lentils
1 1/2 cups chicken stock (or water for vegetarian option)

4 scallions, thinly sliced, white and green parts divided
1 green jalapeno pepper, minced
1 red serrano or jalapeno pepper, minced
1 tablespoon pomegranate molasses
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup cilantro leaves, chopped
1/2 cup Italian parsley leaves, chopped

Heat 1 tablespoon olive oil in a medium saucepan. Add onion and sauté 2 minutes. Add garlic and spices and sauté 1 minute. Add lentils and stir to coat. Add stock. Bring to a boil, cover and simmer until the lentils are soft but chewy, about 40 minutes. Transfer lentils to a large bowl.

Heat 1 tablespoon olive oil in a skillet. Add white part of scallions and peppers. Sauté briefly until peppers brighten in color, 2 minutes. Remove from heat and add to lentils. Stir in pomegranate molasses, salt and pepper. Taste to adjust seasoning. Add green scallions, cilantro and parsley and gently toss to combine. Serve warm or at room temperature.