Lentil and Leek Almost Vegetarian Stew

Starting with this post, I made it my goal/challenge to include some calculated/estimated nutritional information with the recipe. I don't think there's enough science and math in this blog. I talk about experiments in the kitchen, but true experiments need to be better documented than what I have had previously. Hopefully I will be able to keep up. Let's call it a labor of love. Math takes time and effort. Cooking is the easy part.

This recipe came to fruition when I made a list of everything that I had in my fridge and pantry and started to mix and match ingredients to throw into a crock pot. I happened to find the leeks I had frozen a while ago in the back of my freezer.  Typically used in soups, most commonly potato and leek soup, for me leeks add something mysteriously sweet and full-bodied to the dish. I say mysterious because I slice it really thin and they end up nearly liquefying in the crock pot whenever I make stews or soups so it disappears leaving behind its essence. I would definitely say that leeks were the secret ingredient in this dish that gave the dish most of its flavor.

Lentil and Leek Almost Vegetarian Stew
2 cups per serving. Recipe makes about 3 servings.
Ingredients

• 2 cups chopped kale
• 5 oz baby bella mushrooms cut into quarters or eights depending on the size of the mushroom
• 1/4 red onion, thinly sliced
• 2 cloves garlic, pressed
• 1.5 cup dry lentils
• 2 cups chicken broth (replace with vegetable broth to make this recipe vegetarian friendly)
• 7 oz baby carrots
• 1 cup/ 1.3 oz frozen leeks
• 1 cup water
• salt, pepper, thyme, basil, oregano to taste

Procedure

1. Put lentils in the crock pot first, then add the rest of the ingredients, ensuring that the lentils are covered with liquid.
2. Cook for 2 hours on low and then stir the pot. Then cook for 5 more hours on low.

Lentil and Leek Almost Vegetarian Stew Estimated Nutritional Information Per Serving (Serving size = 2 cups; 3 servings in 1 recipe)
Total Calories	455.55
Total Fat (g)	1.81
Cholesterol(mg)	0
Sodium (mg)	421.69
Potassium (mg)	1477.66
Total Carbs (g)	82.8
Fiber (g)	33.18
Sugar (g)	11.55
Protein (g)	30.65

Experimental Kale and Lentil Dish

Kale, sweet potatoes, and lentils are really good for you. (Or so the internet tells me.)These foods contain large amounts of fiber and vitamins and are supposedly super filling. I had all these ingredients in my refrigerator and wasn't quite sure what I would do with it so I decided to wing it and make a tangy, sweet but a little salty dish. Vegetable broth can be used instead of chicken broth to make this dish vegetarian-friendly. Be forewarned that the amounts of spices are approximated since I decided to add more spices after taste testing and adjusted the amounts to my best guess of what actually went into the dish. My best advice is to just have the ingredients list and add the listed amount and then add more of whatever ingredient you feel is needed until the dish tastes right to you.

Experimental Kale and Lentil Dish

Ingredients

• 1/2 med red onion, minced
• 1 tbsp extra virgin olive oil
• 2 cloves garlic, pressed or minced
• approx. 4 oz baby bella mushrooms, quartered or eighthed depending on the size
• 1 sweet potato, peeled and diced into 1 inch cubes
• 1/2 tsp salt
• 1 tsp ground ginger
• 1/4 tsp cinnamon
• 1/4 tsp cumin
• 2 tsp balsamic vinegar
• about 8 oz. cooked lentils
• 1/2 cup vegetable or chicken broth
• 6 cups chopped kale

Procedure

1. In a small pot, boil water and cook the lentils according to the instructions on the package.
2. In a large pot, cook the onion and garlic in the olive oil. Stir occasionally, then add the sweet potato and mushrooms.
3. Add in the salt, ground ginger, cinnamon, cumin, and balsamic vinegar to the large pot.Stir occasionally. Cook until sweet potato pieces have begun to soften.
4. To the large pot, add the cooked lentils, chicken broth, and chopped kale. Mix well. Cook until kale has wilted. 

Crock pot chickpea (garbanzo bean) and kale curry

From this point on I will be trying to eat healthier by cutting out red meat and some carbohydrates while increasing my intake of leafy greens, legumes and tempeh. This recipe can be easily turned vegetarian friendly by removing the chicken or replacing the chicken with tempeh as well as replacing the chicken broth with vegetable broth. I have to say that my slow cooker/crock pot has been my best friend for this last year because I have such a crazy work schedule. Also, the scent of whatever I am cooking pervades my entire apartment and it puts a smile on my face when I walk in the door and smell it. Admittedly, this experiment produced some excess liquid and did not plate well, but it was still delicious.

Crock pot Chickpea and Kale Curry
Ingredients

• one 15.5 oz can of chickpeas, drained and rinsed
• ~ 18 baby carrots
• 2 cloves garlic, pressed or minced
• 1/2 medium red onion, minced
• 1/2 tsp paprika
• 1 tsp ground cumin
• 1/4 tsp salt
• 1/4 tsp ground ginger
• 1/2 tsp crushed red pepper
• 1 cup chicken broth
• 1 cup water
• 2 chicken breast, cubed
• 4 cups chopped kale

Procedure

1. Add all ingredients into the crock pot except for the kale.
2. Cook on low for 7 hours then add kale and cook for an additional hour.
3. Serve over brown rice and topped with greek yogurt or sour cream.

Potato Salad Redux

Last summer I blogged a potato salad recipe. I haven't explored different variations on a recipe so I figured it'd be a great chance. Also, what goes better with sausage and sauerkraut than potato salad.

Potato Salad

• 3 medium red potatoes diced into 1 inch cubes
• 2 slices of thick cut bacon
• 1/4 medium red onion minced
• 1/2 granny smith apple, finely chopped
• 1 tbsp balsamic vinegar
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 cup dijon mustard
• 1/2 tsp sugar

Procedure

1. Cook the bacon in a non-stick pan and then cut the slices into bit sized pieces.
2. Boil the diced potatoes in a large pot until soft enough to be easily cut with a spoon.
3. In a large bowl mix the minced onion, bacon bits, potatoes, apple, balsamic vinegar, garlic powder salt, dijon mustard, and sugar. Serve warm or cold.

Crock pot Kielbasa Dinner

I have been very busy and lazy lately, which is why I haven't been posting as much. Guess what that means? A crockpot recipe. It's easy, not necessarily quick, but painless, for the most part. I didn't want to do another stew so this time I tried something with kielbasa. 

Crock pot Kielbasa Dinner

Ingredients

• 2 med red potatoes, diced
• 2 carrots diced
• 2 kielbasa links sliced into 1 inch thick pieces
• 8 oz frozen peas
• 1 lb sauerkraut
• 2 bay leaves

Procedure

1. Combine all ingredients into the crock pot and cook for 4 hours on high.