Red Lentil Stew with Golden Beets, Wheat Berries and Kale Chips

A hearty, vegetarian stew made of red lentils slowly simmered in vegetable stock, garlic and lemon, topped with chewy wheat berries, earthy, golden roasted beets and crispy kale chips.

Yield: 2 (6-ounce) servings

INGREDIENTS

• 1 medium golden beet
• 1 large Tuscan kale leaves, washed and dried
• 1 teaspoon vegetable oil (not included)
• 1 teaspoon kosher salt, divided use (not included)
• 1/2 teaspoon freshly ground black pepper, divided use (not included)
• 1/2 large yellow onion, diced
• 1 cloves garlic, minced
• 1/2 medium carrot, diced
• 1/2 medium celery stalk, diced
• 1 1/2 cups roasted vegetable stock or water (see instructions)
• 1/2 bay leaf
• 1 cup dry red lentils
• 1 tablespoon lemon Juice, freshly squeezed
• To taste hot sauce (your choice, not included)
• 1 cup cooked wheat berries (see instructions)
• 2 teaspoons fresh chives, chopped

METHOD

Preheat the oven to 375°F. Line a sheet pan with aluminum foil.

Place the golden beets on the prepared sheet pan and cover with aluminum foil. Place in the preheated oven and roast for 45-60 minutes, or until they are fork-tender. Remove from the oven and let cool. When beets are cool enough to handle, peel and cut into 1-inch dice; reserve.

Remove the thick stems from the kale and tear the kale leaves into large pieces. Place on a sheet pan and drizzle the oil, 1/2 teaspoon salt and 1/4 teaspoon pepper over the kale and toss to lightly coat kale pieces. Place in preheated oven and roast for 15 minutes, or until edges are browned and kale is crisp. Remove from oven, and reserve.

Place the diced onions, minced garlic, diced carrots, diced celery, vegetable stock, bay leaf, remaining 1 teaspoon salt and remaining 1/2 teaspoon pepper in a large pot over high heat. Bring to a boil then reduce the heat to low. Simmer for 10 minutes. Add the lentils and simmer for 20 minutes, or until tender. Stir in lemon juice and hot sauce to combine. Simmer for 5-10 minutes or until stew has thickened. Remove the bay leaf before serving.

To serve, place 1 cup of the lentil stew in each serving bowl. Top stew with 1/2 cup cooked wheat berries. Divide the roasted beets equally among each bowl. Place 1-2 kale chips in the center of each bowl and garnish with 1 teaspoon chopped chives.

Per serving: Calories: 237; Total Fat 3; Saturated Fat <1g; Cholesterol 0g; Sodium 963mg; Carbohydrate 35g; Fiber 10g; Sugar 4g; Protein 9g

Roasted Vegetable Stock

Yield: 2 cups

INGREDIENTS

• 1/2 medium-sized yellow onion, chopped
• 1 carrot, chopped
• 1 stalk celery, chopped
• 1/2 garlic clove, peeled
• 1/2 medium-sized tomato, chopped
• 1/4 teaspoon olive oil (not included)
• 3 cups water
• 1 sprig fresh thyme
• 1/2 bay leaf
• 1 pinch kosher salt (not included)
• 1 pinch peppercorn mélange
• 1 tablespoon soy sauce (not included)

METHOD:

Preheat oven to 425°F. Line a sheet pan with aluminum foil and set aside.

Place the diced onions, chopped carrots, chopped celery, garlic clove and chopped tomatoes in a large bowl. Add olive oil and toss to evenly coat vegetables. Arrange the vegetables on the prepared sheet pan, in an even layer. Roast in the oven for 25 minutes, or until golden brown, turning the vegetables halfway through the cooking time.

Remove roasted vegetables from oven and transfer to a large stock pot. Add water, thyme, bay leaf, salt and peppercorns. Bring the mixture to a boil over high heat, then reduce the heat to low. Simmer for 1 hour then add the soy sauce. Strain the stock by pouring through a fine mesh sieve into a storage container. Use immediately or cool and store in the refrigerator for up to 1 week or in the freezer for up to 3 months.

Per serving (1 cup): Calories 48; Total Fat <1 g; Saturated Fat 0 g; Cholesterol 0g; Sodium 394 mg; Carbohydrate 10 g; Fiber 2 g; Sugar 4 g; Protein 1.5 g

Cooked Wheat Berries

The whole grain form of wheat, wheat berries are a hearty, high-fiber grain with a chewy texture and mild, earthy flavor.

Yield: 1 cup

INGREDIENTS:

• 1/2 cup wheat berries
• 2 cups water
• 1 pinch kosher salt

METHOD:

Bring wheat berries, water and salt to a boil in a medium, heavy-bottomed saucepan. Reduce heat to a simmer. Cover pan and cook for 45 – 60 minutes, or until grain is tender. Drain any excess water left in pan.

Use immediately or store in refrigerator for up to 3 days.

Per serving (1/2 cup): Calories: 150; Total Fat 1g; Saturated Fat 0 g; Cholesterol 0 g; Sodium 199mg; Carbohydrate 32g; Fiber 5 g; Sugar 0g; Protein 4.5g

Lentil Bolognese with Whole Wheat Rotini Bowl

A rich, vegetarian Bolognese sauce made of earthy lentils, tomatoes and portobello mushrooms served over a corkscrew-shaped pasta made from whole wheat flour.

Yield: 3 (5-ounce) servings

INGREDIENTS:

• 2 teaspoons olive oil, divided use (not included)
• 4 tablespoons onion, diced
• 1 tablespoon celery, diced
• 1 tablespoon carrots, diced
• 1/4 cup portobello mushroom, small dice
• 1/2 teaspoon garlic, minced
• 1/4 cup tomato, diced
• 1 tablespoon fennel, diced
• 1/4 teaspoon fresh oregano, chopped
• 1/2 teaspoon fresh basil, chopped
• 1 teaspoon tomato paste
• 6 tablespoons black lentils
• 1 cup roasted vegetable stock (see instructions)
• 1 tablespoon kosher salt (not included)
• 1 pinch freshly ground black pepper (not included)
• 1 teaspoon, plus more for garnish flat-leaf parsley, finely chopped
• 4 ounces whole wheat rotini

METHOD:

Heat 2 teaspoons of olive oil in a 6-quart sauce pot over medium heat. Add the diced onion, diced celery, diced carrots, diced mushrooms, minced garlic, diced tomato and diced fennel and sauté for 3 minutes, or until vegetables are cooked but still slightly firm. Add the oregano, basil and tomato paste and cook for 30 seconds. Add the dry lentils and vegetable broth and bring to a boil. Reduce heat and simmer for 30 minutes, or until the lentils are tender. Season with 1/4 teaspoon salt and pepper and stir in the chopped parsley.

Meanwhile, bring water to a boil in a 4-quart pot, 3/4 of the way full. Add the pasta and remaining 1 tablespoon of salt to the water and cook for 10 – 15 minutes, or until pasta is al dente. Drain pasta from the water and toss with the remaining 2 teaspoons of oil to prevent pasta from sticking.

To serve, place 2/3 cup of the cooked pasta in the bottom of a serving bowl. Top with a 1/4 cup of the lentil Bolognese and garnish with more chopped parsley.

Per serving: Calories 260; Total Fat 4 g; Saturated Fat <1 g; Cholesterol 0 g; Sodium 512 mg; Carbohydrate 48 g; Fiber 7 g; Sugar 2 g; Protein 12 g