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Archive for Rice/Beans/Grains/Seeds

RECIPE: Chickpea Salad

You can round out the Moroccan Chicken recipe we just published with a green salad, and you can also add another cold salad.

We’re not sure how this Chickpea Salad recipe came to us. Easy and tasty, it’s from Meaghann McGoun of Love With Food. Thanks, Meghann.

We especially like this as a spring and summer side with anything Mediterranean-inspired, including simple grilled proteins. Chickpeas themselves, which are seeds of the plant, are also high in protein.
 
RECIPE: EASY CHICKPEA SALAD

The recipe can be made a day in advance. Prep time is 30 minutes.

You can add more veggies to the salad: carrot and, celery, for starters.
 
Ingredients For 6 Servings

  • 2 cans chickpeas (15 ounces each)
  • 1 pint cherry or grape tomatoes
  • 1 cucumber
  • 1/2 red onion (better for the color) or 1 bunch green onions (scallions)
  • 1 bell pepper (color of choice)
  • 1/4 cup fresh cilantro
  • Optional: fresh jalapeño chile
  •  
    For The Dressing

  • 3 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Optional: 1 tablespoon sugar (we omit it)
  • Salt and pepper to taste
  •  
    Preparation

    1. DRAIN and rinse the chickpeas.

    2. CHOP the tomatoes, cucumber, onion and pepper to bite-sized pieces. Finely chop the jalapeño and cilantro. Combine the chickpeas and vegetables in a large bowl.

    3. WHISK together the oil, vinegar, sugar, salt, pepper and and cilantro. Add to the bowl and mix until the salad is coated. Cover and refrigerate for at least one hour for the flavors to blend.
     
    HISTORY OF CHICKPEAS

    The Oxford English Dictionary lists a 1548 print reference to chickpeas (“Cicer may be named in English Cich, or ciche pease, after the Frenche tongue.” But the bean has been eaten since long before recorded history.

     

    Chickpea Salad Recipe

    Dried Chickpeas

    Fresh Chickpeas

    Top: A nutritious and toothsome Chickpea Salad (photo courtesy Meaghann McGoun | LoveWithFood.com. Center: Dried chickpeas from Rancho Gordo Heirloom Beans. Bottom: Fresh chickpeas from Melissas.com.

     
    Chickpeas were among the first crops cultivated by man, known as the eight founder crops of the Fertile Crescent. It is one of the earliest cultivated legumes: 7,500-year-old remains have been found in the Middle East.

    (Cicer arietinum) is a legume of the family Fabaceae family, known variously as the legume, pea, or bean family. You may have seen some of its other names: ceci or cece (Italian), chana or Kabuli chana (Northern India), Egyptian pea, garbanzo or garbanzo bean (Spanish), gram or Bengal gram (British India).
     
    The Evolution Of The Name

    The word chickpea in English came from the French chich, found in print in English in 1388. “Chick-pea” is found in print in the mid-18th century.

    The name evolved from traces through the French chiche to cicer, Latin for chickpea. Fun fact: The Roman cognomen Cicero came from cicer. Yes, the great orator Roman Marcus Tullius Cicero—also a consul, constitutionalist, lawyer, philosopher, political theorist and politician—was a member of the Chickpea family.

    More seriously, a cognomen was the third name of a citizen of ancient Rome—the hereditary name that we call a surname, which passed from father to children. The second name—the family name or clan name—identified a particular branch within a family, or family within a clan.
     
    IS THE CHICKPEA A BEAN OR A PEA?

    Peas and beans are both legumes and seeds, both members of the Fabaceae botanical family. Chickpea, also called garbanzo bean, is actually a bean. Some key differences:

  • Pea plants (genus/species Pisum sativum) have hollow stems. Beans (genus/species Cicer arietinum) have solid stems.
  • Peas have leaf tendrils which they use to twine. In general, beans lack tendrils.
  • The taller varieties both peas and beans need trellises to support them as they grow. Most beans just twine themselves over their supports while peas use their tendrils to climb. At each node along their stems, they generate two or three one-inch-long tendrils, which grab and then wind themselves around something a narrow trellis.
  •  
    Read the full article on DifferenceBetween.net.

      

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    TIP OF THE DAY: Farro, The Original Wheat & A Moroccan Chicken Recipe

    With all the focus on quinoa as the “it” grain, don’t hold yourself back from trying other ancient grains.

    Farro, an early, very tasty wheat subspecies, is also known as emmer wheat. Some people also confuse it with spelt (more about that below).

    But it shouldn’t keep you from seeking it out at better supermarkets, specialty food stores, natural foods stores or online. If you don’t like the flavor of quinoa but want more nutrition, this is a must-try.
     
    WHAT IS FARRO?

    An unhybridized ancestor of modern wheat, farro was one of the first grains cultivated by man in the Fertile Crescent, also known as The Cradle Of Civilization.

    Here’s more on the earliest cultivated crops.

    Farro was a mainstay of the daily diet in ancient Rome, and it sustained the Roman legions as they conquered Europe. It was an important staple in parts of Europe from the Bronze Age to medieval times.

  • Farro has a mild, nutty flavor, is high in fiber content and nutrients.
  • It can be tolerated by lightly wheat-sensitive people because it has less gluten and the glutenis more easily digested (check with your healthcare provider).
  • It has slightly more protein than modern wheat: 7 grams per 1/4 cup uncooked farrow.
  • Farro cooks like rice and other grains: Rinse, add to a pot with water or stock, bring to a boil and simmer for 30 minutes.
  •  
    So Why Did Farrow “Go Away?”

    Because the yields aren’t as high as with other wheat species.

    Over the millennia, the tastier and more nutritious strains of many crops were abandoned in favor of strains and hybrids that produced greater yields and were less resistant to weather fluctuations, diseases and pests. Farro ceased to be cultivated, except in a few remote areas.

    (This selective breeding process was also conducted with animal species, both food animals, work animals and companion animals.)

    The growing interest in better-for-you foods has brought farro back.

       

    Farro

    Farro

    Top: A field of farrow (photo courtesy Institute For Plant Sciences | Zurich. Bottom: Farro from Anson Mills.

     
    FOOD 101: THE DIFFERENCE BETWEEN SPELT & FARRO

    It’s easy to confuse farrow and spelt. Farro looks rather like spelt, another early species of wheat; but they are not the same. Farro is emmer wheat, the original wheat. The botanical name for farro and emmer wheat is Triticum dicoccum; spelt is Triticum spelta; the most common modern wheat is Triticum aestivum.

  • Farro must be soaked (except for quick-cook brands), whereas spelt can be cooked directly from the package.
  • Cooked farro is firm and chewy; spelt is soft and becomes mushy when overcooked.
  •  
    But note: To be sure you’re getting whole grain farro, look for “whole” or “whole grain” on the label. “Pearled” or semi-pearled farrow, which is quicker cooking, is not whole grain and lacks the fiber and nutrition from the germ and bran of whole grains.

    Pearling removes the inedible hull that surrounds the grain, but the process also scours off part (semi-pearled) or all (pearled) of the nutritious germ and bran. Whole-grain farro is hulled using a gentler process that leaves the germ and bran intact.

     
    WAYS TO SERVE FARRO

    Today’s demands for better foods are bringing back some of the oldies. You can find:

  • Bob’s Red Mill Organic Farro at Whole Foods.
  • 10 Minute Farro at Trader Joe’s (see note below re pearled farro).
  • Fargo adds heft and, mouth feel and “chew” to recipes, or as a standalone side. You can serve it hot or cold, as a substitute for rice, quinoa, pasta, or other grain or starch.

  • Farro has a nutty flavor and chewy texture, similar to barley.
  • It can be added to any soup or stew.
  • It can be substituted for rice salad or pasta salad.
  • It is more flavorful than pasta.
  • Whole grain farro is high in fiber plus magnesium and vitamins A, B, C and E. It has less gluten than other varieties of wheat, making it easier to digest. As with other grains, it can be ground into flour to make bread and pasta.
  •  
    Farro For Breakfast, Lunch & Dinner

  • Breakfast: Use farro in place of your morning oatmeal. Top it with apples, maple syrup and cinnamon.
  • Leftovers: Add any type of leftovers to farro to create a new side or salad, as we did in the photo above.
  • Lunch Salad or Side: Combine cooked farro with olive oil, tomatoes, feta and olives for a Mediterranean-inspired salad. Or try this delicious farro and beet salad recipe.
  • Rice Substitute: Cook and serve as you would serve rice.
  • Soups & Stews: Use farro in soups and stews for a heartier, earthier flavor.
  • Soup Meal: Cook farro with vegetable or chicken stock and your favorite vegetables for a warming and delicious light meal.
  •  

    Moroccan Chicken Recipe

    Farro Salad

    Top: Fragrant and flavorful: Moroccan Chicken recipe from Good Eggs. Bottom: A farrow salad can be served hot or cold. Photo © Dreamtime.

     

    RECIPE: BRAISED MOROCCAN CHICKEN WITH FARRO-CARROT SALAD

    This fork-tender braised chicken recipe from Good Eggs is packed with flavor and ready in an hour.

    Don’t be fooled by the number of ingredients: This dish is deceptively simple and easy to put together. Prep time is 15 minutes, cook time is 30 minutes.
     
    Ingredients

  • 3 pounds whole chicken legs
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 2 teaspoons ground fennel seed
  • 1 teaspoon turmeric
  • 1 teaspoon cinnamon
  • 1 teaspoon Marash* chile flakes
  • 1 bunch cilantro, stems sliced into thin rounds and and kept apart from the leaves, roughly chopped
  • 1 medium white onion, diced
  • 1 bunch carrots, one diced and the rest cut into matchsticks
  • 1 dried espelette chili pepper
  • 2-3 bay leaves
  • 1 stalk celery, diced
  • ½ can crushed tomatoes
  • 2 cups farro
  • Handful of almonds, lightly toasted & roughly chopped
  • 1 lemon
  • 12 Castelvetrano olives, pitted
  • 3 cups of chicken broth
  •  
    ____________________
    *Marash chile flakes are red pepper flakes from Turkey. They have a complex flavor—fruit and smoke—with moderate heat. Marash is both smokier and a bit hotter than Aleppo pepper, but you can use them interchangeably. The flakes can be blended with lemon juice and salt for a meat rub, or added to olive oil to make a vinaigrette, pasta or rice sauce. Blend the flakes with olive oil for a bread dipper, add to soups and stews, chili or any meat dish. See the different types of chiles and the different types of peppercorns.

     

    Preparation

    1. PREHEAT the oven to 350°F. Combine the spices—cumin, coriander, fennel, turmeric, cinnamon and Marash chile—in a small bowl and set aside. Pat the chicken legs dry and season with salt, pepper and about half of the spice mix.

    2. ADD 2 tablespoons of olive oil (more if needed) to an oven-safe pan large enough to fit the chicken legs and all of the vegetables. Turn the heat to medium, and when the oil is hot add the diced onion, carrot, celery and cilantro stems (not the leaves). Add a pinch of salt, the remaining spice mix, the dried espelette chile and the bay leaves. Cook until the vegetables are completely soft and the onion is a bit translucent.

    3. ADD half a can of crushed tomatoes and olives to the pan, then the chicken legs, skin-side up. Pour the chicken broth into the pan until the liquid is halfway up the chicken—you’ll want to leave some skin above the liquid so that it can crisp up in the oven.

    4. BRING the ingredients to a boil on the stovetop, then place the entire pan uncovered on the middle or bottom rack of the oven (to prevent burning) for about 30 minutes. Check every 10 minutes to ensure that the skin is getting crispy but not burnt: The pan can be covered with aluminum foil or a lid if it is browning too quickly. If the chicken doesn’t seem to be browning at all, move it up a rack in the oven, but watch it closely.

    5. REMOVE the pan from the oven after 30 minutes and check for doneness using a meat thermometer. The internal temperature should be 165°F. If not, place the pan it back in the oven for another 5-10 minutes. When it’s done, set it aside to cool for 10 minutes. While the chicken is braising in the oven…

    6. BRING a large pot of water to a boil. Season the water with 2 tablespoons of salt and add 2 cups of farro. Cook according to the package instructions until al dente, then drain and let cool. Toss with a bit of olive oil to help prevent clumping.

    7. COMBINE the carrots, cilantro leaves, farro, almonds, a generous squeeze of lemon and 1-2 tablespoons of olive oil in a mixing bowl. Toss gently and add salt and pepper to taste. Serve the farro salad alongside a chicken leg, with some braising liquid spooned over it.
     
    HERE’S ANOTHER FARRO SALAD RECIPE

    Try this Farro & Beet Salad Recipe.
      

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    TIP OF THE DAY: Moros y Cristianos, Cuban Rice & Beans

    Disclaimer: This is a traditional recipe based on a historical event. It is not a commentary on any religion or ethnicity.

    Why the disclaimer? The recipe is Moros y Cristianos, a dish commemorating the Islamic Conquest of Spain by Moors in the early 8th century, the ongoing wars between the two sides and the subsequent Reconquista by Spanish Christians in the 15th century.
     
    WHAT IS “MOROS Y CRISTIANOS?”

    Moros y Cristianos means “Moors and Christians” and refers to the popular white rice and black beans dish of Cuba. It was inspired by historic events that are commemorated annually with battle re-enactments across the southern coast of Spain.

    Platillo Moros y Cristianos is a staple served at virtually every Cuban restaurant and home. It is the Cuban version of the rice and beans dishes that are consumed throughout the Caribbean, Brazil, Mexico and elsewhere in Latin America, and in the southern United States. It can be simply called arroz moro, moros, moro or congrí.

    The black beans, or Moros, represent the darker-skinned Moors; the rice, Cristianos, represents the lighter-skinned Spaniards. They are simmered together or separately with herbs and vegetables: a sofrito* of bay leaf, bell pepper, garlic, onions and oregano. Bacon can also be added.

    This nicely seasoned side is often served with grilled or roasted meat, poultry and seafood. It’s a good party dish, too: It can be made well in advance and be served at room temperature.
     
    MOROS VS. CONGRÍ: THE DIFFERENCE

    In the traditionally preparation, the Moros and Cristianos are prepared separately; they don’t meet up until they’re placed side by side on the plate. In the variation called Congrí, the rice and beans are cooked together†.

    These days, many cooks make the rice and beans together Congrí-style, but call it Moros y Cristianos.

    There’s no need to split hairs. Both methods work fine, although Steve Sando, the proprietor of Rancho Gordo Heirloom Beans who has cooked bean dishes in every way possible, prefers “the sharper, more distinct flavors the old-fashioned technique delivers.”

    We’ll start with his recipe, and follow with a very quick version from Kraft.
     
    __________________________

    *Sofrito is the Spanish version of mirepoix, a chopped vegetable mix that is cooked in oil or butter to add flavor to sauces, soups, stews and stocks. Similar flavor bases include the Italian soffritto and the Portuguese refogado. Depending on the country, ingredients can include bell peppers, carrots, celeriac, celery, onions, and seasonings; refogado includes tomatoes. Cajun and Creole cuisines use what is called the “holy trinity”: onions, celery and bell peppers.

    †The beans are first boiled in water; the rice is cooked in another pot with some of the water from the beans. The cooked ingredients are combined with a flavorful sofrito (see footnote above).

       

    Moros y Cristianos

    Moros y Cristianos

    Moros y Cristianos

    Top photo of Moros y Cristianos courtesy Savoir Faire Los Placeres Del Paladar. Center: Side-by-side Moros y Cristianos from HeartOfWisdom.com. Bottom: A creative side-by-side from Fictionique.com.

     
    RECIPE: MOROS Y CRISTIANOS (MOORS & CHRISTIANS RICE & BEANS)

    This traditional recipe from Rancho Gordo adds another layer of flavor from bacon. Visit RanchoGordo.com for an exquisite selection of heirloom beans, spices and dazzling bean recipes.

    Ingredients For 4-6 Servings

  • 4 slices lean bacon, chopped
  • Olive oil, if needed
  • 1 white onion, diced
  • 2 cloves garlic, peeled and smashed
  • 1 green bell pepper, seeded and diced
  • 1 teaspoon red chile powder (see note‡)
  • 1 teaspoon oregano
  • 2 cups cooked black beans in their broth
  • Salt
  • 1½ cups hot cooked white rice
  •  
    _______________________________________
    ‡You can buy New Mexican Red Chile Powder from Rancho Gordo as well as from McCormick. New Mexican Red Chile Powder, also simply called red chile powder, is made from hot red chiles that have been dried and ground. It should not be confused with chili powder, a mixed spice for making chili. If you don’t have red chile powder, substitute cayenne pepper or the milder paprika.

     

    Moros y Cristianos Recipe

    Easy Moros y Cristianos from Kraft. It saves time by using canned beans. The recipe is below.

     

    Preparation

    1. GENTLY COOK the bacon in a large saucepan over medium-low heat until the fat is rendered and the bacon is cooked through, about 10 minutes. You should have about 2 tablespoons of bacon fat. If there is less, add olive oil as needed until you have 2 tablespoons of fat.

    2. ADD the onion, garlic and bell pepper and cook gently, stirring occasionally until the bell pepper is soft, about 8 minutes. Add the red chile powder and oregano and stir until incorporated. Add the beans and their broth and stir gently until mixed.

    3. COOK over low heat, stirring occasionally for about 10 minutes to blend the flavors. Taste and adjust the salt if needed.

    4. TO SERVE: Spoon some of the rice and the beans alongside each other on each individual plate. Serve immediately.
     

     

    RECIPE: QUICK MOROS Y CRISTIANOS

    This quick recipe, from Kraft, uses canned black beans. You can save even more time by using precooked frozen rice.

    Prep time is 5 minutes, total time 20 minutes.

    Ingredients For 6 Half-Cup Servings

  • 2 slices bacon, chopped
  • 1/4 cup chopped onions
  • 1 clove garlic, minced
  • 1-1/2 cups cooked rice
  • 1 can (15.5 ounces) black beans, undrained
  • 1/4 teaspoon dried oregano leaves
  • 1/4 teaspoon each: salt and black pepper
  •  
    Preparation

    1. COOK the bacon, onions and garlic in large skillet on medium-high heat until the bacon is crisp.

    2. STIR in the rice, the beans with their liquid, and the oregano, salt and pepper. Bring to boil.

    3. REDUCE the heat to medium-low and simmer for 5 minutes, stirring occasionally.

      

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    TIP OF THE DAY: Fritos Chili Pie For National Chili Day & The Oscars

    Frito Chili Pie Recipe

    Chili In Mason Jar

    /home/content/p3pnexwpnas01 data02/07/2891007/html/wp content/uploads/frito pie realmomkitchen 230

    Top: Frito Chili Pie from Frito-Lay. Center: Country Living Magazine suggests making individual servings in Mason jars. Bottom: RealMomKitchen.com made the prettiest version.

     

    Back in 2012, Fritos set the Guinness World Record for the largest-ever Frito Chili Pie: 1,300 pounds of Fritos, chili and cheese.

    For February 28th, National Chili Day, consider recreating the recipe, scaled down to human size.

    Prep time is 5 minutes. It’s comfort food you can make during the commercial breaks during tonight’s Oscars.

    If you want to make your own chili, great; but you’ll be spending more than 5 minutes.

    A bonus for corn chip lovers: There’s also a National Tortilla Chip Day on February 24th (that’s two celebrations in one week!).

    RECIPE: FRITO CHILI PIE

    Ingredients For 4 Servings

  • 1 large bag Fritos Corn Chips (substitute tortilla chips—the difference)
  • 1 can chili with beef (15 ounces, with or without beans)
  • 1 bag (8 ounces) shredded Cheddar or other cheese
  • Garnishes: chopped scallions or red onion, chopped tomatoes, fresh cilantro, shredded lettuce, sliced jalapeños and/or sour cream
  •  
    Preparation

    1. PREHEAT the oven to 350°F.

    2. SPREAD the corn chips evenly over the bottom of an oven-safe serving dish or pie plate (preferably glass). Heat the chili and pour it evenly over corn chips.

    3. SPRINKLE the cheese over the top and pop the pie into the oven to melt the cheese. Remove from the oven, add the garnishes and serve immediately with a serving spoon. Give soup spoons to the participants as well as forks.
     
    Want a vegetarian or vegan recipe? Use all-bean chili, or try this recipe, which substitutes tofu for the beef.

     
    FRITO CHILI PIE HISTORY

    The Fritos brand was born in 1932 when Elmer Doolin of San Antonio, Texas purchased a corn chips recipe from a local producer. He made the first Fritos brand chips in his mother’s kitchen.

    The popularity of the corn chips snack was catapulted in 1961, when Doolin joined forces with H.W. Lay & Company to create Frito-Lay.

    To help sell more product, Doolin’s mother, Daisy Dean Doolin, created recipes using Fritos as a recipe ingredient. She created the now-famous Fritos Chili Pie.

     
    FRITOS PIE VARIATIONS

    Fritos Chili Pie is so popular that it has its own website, FritosPieRemix.com.

    If it looks like you’ve landed on You Tube, that’s because you have: The site is a collection of videos demonstrating different recipes with, among other ingredients, ahi tuna, black beans, cole slaw, cranberries, cream cheese, curry, eggs, elbow macaroni, grits, horseradish, peanut butter, pineapple, potato chips, pork and beans, pumpkin, ramen noodles, spinach and tofu… and applesauce, caramel, chocolate and ice cream!
     
      

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    TIP OF THE DAY: Red Rice, A Whole Grain

    Of all the international foods that have become mainstream in the U.S., some lovely rice varieties from Asia remain largely unknown.

    When we want to add something extra to a dish, we often replace the white or brown rice with red rice of black rice. As with brown rice, red and black are whole grain.

    Red rice is an unhulled or partially hulled rice variety that has a red husk (most rice has a brown husk). The rice grains are also red in color. As an unhulled rice, red rice has a nutty flavor from the bran (like brown rice) and high nutritional value from the germ.

    The nutrition and fiber roughly compare to brown rice, as are the cooking proportions: 2 cups of fluids per cup of rice.

    The red color comes from anthocyanins, powerful antioxidants that create red, blue and purple colors. They give color to radicchio, red onions, red/purple cabbage and purple potatoes, among other foods.
     
    TYPES OF RED RICE

    As with all agricultural products, there are numerous varieties of red rice: More than 2,000 rice varieties are grown throughout the world. Depending on the variety, red rice can be long or short grain.

    The grain grows well in both high elevations, such as Kingdom of Bhutan in the eastern Himalayas and the Palakkad District of the Indian state of Kerala, and low elevations including the wetlands of the Camargue region of southern France, and cargo red rice from Thailand.

    The varieties you are most likely to find in the U.S. include:

  • Camargue red rice, from the southern part of France, grows in marshlands where the Rhone River meets the Mediterranean. The Camargue region produces a short-grained, slightly sticky red rice.
  • Bhutanese or Himalayan red rice, grown at 8,000 feet, is similar to Camargue rice. It’s the chief rice in the Bhutanese diet, and has a distinctive mineral profile because it’s irrigated with glacier water.
  • Thai red rice or cargo rice is a long-grain variety similar to white jasmine rice in fluffiness.
  • Colusari rice, grown in the Sacramento Valley of California, has a burgundy hue that holds its color when cooking. A russet-red variety, Wehani, was developed from an Indian basmati-type seed.
  •  
    You can substitute red rice in any rice recipe—even rice pudding! Here’s an everyday grain bowl recipe from Good Eggs.
     
    RECIPE: RED RICE & SUNCHOKE GRAIN BOWL

    This savory grain bowl uses ingredients that may not be part of your regular grocery list: red rice, sunchokes (formerly called Jerusalem artichokes), beet greens and the Middle Eastern spice, sumac. The recipe is from Good Eggs, with the note:

    “This recipe is a great reminder to treat beet greens as a valuable vegetable in their own right. Once you see how much flavor they add to this bowl, you’ll never compost them again!”

    A NIBBLE tip: Beet greens are “free” when you buy fresh beets. Some people who buy beets at farmers markets ask the farmer to remove the tops (the beet greens) so they don’t have to do it at home. Seek out the nearest beet seller and ask him/her for the tops. If you don’t want to seem like you want something for nothing, say they’re for your rabbits.

       

    Himalayan Red Rice

    Red Rice Cooked

    Colusari Red Rice

    /home/content/p3pnexwpnas01 data02/07/2891007/html/wp content/uploads/red jasmine rice inharvest 230

    Top: Himalayan Red Rice from Olive Nation. Middle: Cooked red rice from Jugalbandi.info. Bottom Photos: There are different shades of red rice, as shown in this comparison between burgundy Colusari and the lighter red jasmine rices. Photos from InHarvest.com.

     
    Prep time for this recipe is 15 minutes, active time is 35 minutes total.

     

    Red Rice Grain Bowl

    Jerusalem Artichokes (Sunchokes)

    Top: A nutritious, delicious grain bowl from Good Eggs, focusing on red rice and beet greens. Bottom: Sunchokes, originally called Jerusalem artichokes, don’t look like the familiar green artichokes, but the taste of these tubers is similar to the choke. Photo courtesy Chatelaine.com.

     

    Ingredients For 2-3 Servings

  • 1 cup red rice
  • 1 bunch beet greens (substitute chard, with the bottom of the stalks removed)
  • 1 shallot, diced
  • 3 tablespoons Greek yogurt
  • 2 teaspoons of sumac (*substitute below) or more to taste
  • ½ bunch of spring onions, sliced thinly (substitute green onions—scroll down for the difference)
  • 2 teaspoons cumin
  • ½ pound sunchokes, wiped clean and cut into ¼ inch slices
  • 2 or more tablespoons rosemary leaves, roughly chopped
  • 2 tablespoons fresh lime juice (about half a lime)
  •  
    ____________________
    *An easy substitute for sumac is lemon zest plus salt. In salads, use lemon juice or vinegar. Sumac is ground from a red berry-like drupe that grows in clusters on bushes in subtropical and temperate regions. The dried drupes of some species are ground to produce sumac, a tangy, crimson spice. The word “sumac” comes from the old Syriac Aramaic summaq, meaning red. In Middle Eastern cuisine, the spice is used to add a tangy, lemony taste to meats and salads; and to garnish hummus and rice. The spice is also a component of the popular spice blend, za’atar.
     
    Preparation

    1. PREHEAT the oven to 375°F. While the oven heats up…

    2. ADD a cup of red rice to a pot with two cups of water. Bring to a boil over high heat. When the rice and water are at a rolling boil, cover the pot and turn down to a simmer for about 20 minutes. When all of the water has been absorbed…

    3. REMOVE the pot from the heat, add the cumin and allow it to sit and steam with the lid on for about 10 minutes. After 10 minutes, fluff the rice with a fork. While the rice cooks…

     
    4. TOSS the sunchoke slices with a a tablespoon of olive oil (more if needed) and the rosemary, and spread in a single layer on a baking sheet. Bake for about 20 minutes, until the sunchokes start to turn golden brown and their edges are crispy.

    5. HEAT 2-3 tablespoons of olive oil in a small pan. When the oil is hot, add the shallots and cook for about 3 minutes, until the shallots start to turn golden brown and translucent. Add the beet greens at this point and turn the heat to medium. Turn with tongs to distribute the shallots and olive oil. Cook the greens until they’re tender—7-10 minutes—and finish with a tablespoon of lime juice.

    6. ASSEMBLE the bowl. Start with a base of rice and add the greens and sunchokes. Add a dollop of Greek yogurt and sprinkle the sumac on the yogurt. Finish with a handful of scallions, a sprinkle of flake salt and freshly ground black pepper.
     
    BEYOND RED RICE: THE DIFFERENT TYPES OF RICE.

      

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    TIP OF THE DAY: Cooked Grains At Breakfast

    Poached Egg With Whole Grains

    Eggs On Rice

    Baked Eggs In A Rice Nest

    Poached Egg Grain Bowl

    Top: Our most recent whole grain breakfast: poached egg, red rice, baby arugula, sautéed cherry tomatoes and mushrooms (photo courtesy InHarvest). Second: We’ve also eaten our poached egg with leftover white rice and veggies (photo courtesy Gardenia | NYC). Third: You can bake the egg atop the cooked grain instead of poaching it, as in this saffron rice nest (photo courtesy American Egg Board). Bottom: A poached egg with quinoa, broccoli rabe and a sprinkle of pine nuts. Here’s the recipe (photo courtesy Good Eggs | SF).

     

    We’re not tooting our horn after all that Valentine candy, but we’re still holding on to our new year’s resolution to eat a healthy breakfast.

    We miss the bagels and cream cheese, the cheese danish, the cinnamon rolls, the weekend pancakes dripping with maple syrup. How long we’ll miss them we can’t predict, but so far, we’re still on the wagon*.

    Thank goodness, because it’s National Hot Breakfast Month, and we wouldn’t want to let a food holiday down.
     
    OUR NEW GO-TO BREAKFAST

    We recently featured a grain bowl for breakfast (bottom photo). We’ve been eating lots of them.

    We really enjoy the combination of grain, egg and veggies for breakfast; and we especially like the opportunity to use leftover grains and veggies in a most delicious way.

    All we need to do is poach the egg; although we’ve skirted that too, by using peeled, hard-boiled eggs that we pick up at Trader Joe’s. (Slice or halve them and heat them in the microwave for 10 seconds.)

    The recipe in the top photo was developed by Mike Holleman, a corporate chef with InHarvest Foodservice, a supplier of premium grains to restaurants and other food operations. He used red rice along with more familiar items.

    Just put together these ingredients, and hold off on Chef Mike’s creamy salad dressing in favor of a light toss with lemon or lime juice and olive oil:

  • Poached egg (or baked or other style if you can’t poach well—until you pick up an egg poacher or poaching pods)
  • Baby greens and other salad fixings
  • Optional: cooked veggies
  • Whole grain (see the list below)
  • Garnish: fresh herbs (substitute dried herbs)
  •  
    LIST OF WHOLE GRAINS

    Most of us already eat grains for breakfast, in the form of cold cereal or porridge. Here are grains usually used as lunch and dinner sides, that can be part of your whole-grain breakfast.

    If you have leftover beans or lentils instead of whole grains, use them!

  • Amaranth
  • Barley (but not pearled barley)
  • Buckwheat (kasha)
  • Bulgur (cracked wheat)
  • Chia/Salba®† ‡
  • Corn (whole grain corn or cornmeal, yellow or white—not grits†)
  • Farro (emmer wheat)
  • Flaxseed‡
  • Grano
  • Hemp‡
  • Kamut® (khorasan wheat)†
  • Millet
  • Oats (oatmeal, Whole or rolled oats)
  • Popcorn
  • Quinoa
  • Rice: black, brown, red, wild
  • Rye (whole)
  • Spelt
  • Sorghum
  • Teff
  • Triticale (a barley/wheat hybrid)
  • Whole wheat
  •  

    HERE’S MORE ABOUT WHOLE GRAINS.
     
    ____________________
    *The idiom “to be on the wagon” refers to heavy drinkers who are abstaining from alcohol. To fall off the wagon is to end one’s sobriety. The phrase evolved from an expression used in the early 20th-century American temperance movement, “to be on the water wagon” or the water cart, which meant that the person was sober, drinking water instead of alcohol. A horse-pulled water wagon or cart was used to hose down dusty roads. The phrase has evolved to encompass other addictions or compulsions. [Source]

    †Salba is a trademarked name for chia, Kamut® is a trademarked name for khorasan wheat. Grits are refined and are not whole grains.

    ‡These are whole grains that are used as seeds, due to their tiny size. Use them as a garnish, not as a base grain.
     
      

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    TIP OF THE DAY: Americanize Fried Rice

    To celebrate the 2016 Chinese New Year, a holiday that runs through February 13th, here’s a fusion idea: a fried rice fusion of Chinese and American ingredients.

    For the home cook, the beauty of fried rice is that it is very adaptable. Like chow mein, it’s perfect for those nights when you’re cleaning out the refrigerator and want to get rid of leftover meat and vegetables.

    As a side dish, fried rice is an alternative to steamed rice. The most basic dish consists of rice, chopped green onions and eggs, stir-fried in a wok with some oil, and optionally seasoned with soy sauce or sauce.

    Fried Rice becomes a main meal by adding meat, poultry, seafood and/or vegetables. At Chinese banquets, fried rice is often the last dish of the main meal, served right before the dessert course.
    The oil may be seasoned with aromatics such as garlic before the rice and other ingredients are stir-fried together in a wok. Other

  • Meats often include beef, chicken, or pork; and lobster and shrimp on the seafood side.
  • Popular vegetables include bean sprouts, bell peppers, broccoli, carrots, celery, corn, mushrooms and green peas.
  • Seasonings include chiles, spices and soy sauce or oyster sauce, plus aromatics such as onions or green onions and garlic.
  •  
    HOW DO YOU “AMERICANIZE” FRIED RICE?

    You forge a path by combining anything that appeals to you—not just traditional Chinese ingredients, but your favorites from any of the world’s cuisines.

  • What’s in your fridge or pantry is unique to you. We found black beans, chicken sausage with apples, ham, hard-boiled eggs, pickled vegetables (including sweet gherkins), prosciutto and turkey. We even added orzo, tiny pasta shaped like grains of rice.
  • Add nuts and dried fruits. Almonds or cashews, dried apricots or prunes are a nice touch. Cashews pair well with canned pineapple chunks. “Trail Mix Fried Rice” works, as does this recipe for Pork Fried Rice with Dried Apricots & Pistachios.
  • Veggies can be the biggest “Americanization”: In addition to the popular Chinese ingredients), look at American produce. Cauliflower and roasted root vegetables go nicely. We added uncooked grape tomatoes at the very end of a recipe, and liked the freshness. Fennel and radicchio add a gourmet touch. Don’t rule anything out—with the possibility of beets, which can “bleed.” Kale fried rice, anyone?
  •    

    Chicken Fried Rice

    Shimp Fried Rice With Brown Rice

    Top: Chicken Fried Rice with diced chicken and proscuitto and chiles from Melissa’s The Great Pepper Cookbook. Second: Shrimp Fried Rice made with brown rice and dried apricots, from CalRice.org.

  • Use your favorite source of heat, from chopped jalapeños to sriracha sauce. Anchos and chipotles (smoked jalapeños) add smoky flavors. Default to fresh-ground black pepper or cayenne from your spice rack.
  • Instead of using leftover white or brown rice, try saffron rice or a more exotic rice, such as black or red rice (here are the different types of rice). You can try any leftover cooked grain, from couscous to quinoa. It won’t be fried rice, per se; but it will be good!
  • Consider a sauce or gravy. Fujian rice, a popular dish in China, is served with a brown sauce.
  • Pick an interesting garnish. In China, popular garnishes include fried shallots, cilantro, parsley, sliced chiles, or carrots carved into flowers or other shapes. We especially like cilantro and parsley, as well as fresh basil. Fresh herbs bring brightness to the dish. But you can forge that path with other garnishes. We’ve used strips of pimento as well as citrus zest (any citrus works) and sliced black olives.
  •  

    Ginger Fried Rice With Fried Egg

    Pineapple Fried Rice With Edamame

    Top: A twist from Spice Market in New York City. Leaving out soy sauce keeps the rice white. It’s topped with a fusion concept: a fried egg and crushed panko bread crumbs. Bottom: Pineapple Ginger Fried Rice from Whole Foods Market incorporates Japanese edamame, miso, brown rice and cilantro.

     

    FRIED RICE HISTORY

    While the exact origins of fried rice are lost to history, it’s believed that it was invented sometime during China’s Sui dynasty (589-618 C.E.) in Yangzhou (Yangchow), an eastern coastal province. Yangchow Fried Rice is still the standard by which all other Chinese fried rice dishes are judged, the rice tossed with roast pork, prawns, scallions and peas.

    Thanks to Rhonda Parkinson of ChineseFood.About.com for these tips on cooking fried rice.
     
    THE SCOOP ON FRIED RICE

    The key to making good fried rice is to use rice that has been previously cooked. Day-old rice is fine, but rice that is two or three days old is even better. Older rice is dryer, ensuring that the dish will be neither wet nor mushy. Long grain rice, which is fluffier and less sticky than other types of rice, is ideal.
     
    Cooking the Eggs

    There are two main techniques, and either is fine:

  • Scramble the egg and mix it in with the rice during the final stage of cooking.
  • Fry the beaten egg and cut it into strips to use as a garnish. We’ve happily substituted tamago, Japanese egg custard, for this.
  •  
    Cook The Ingredients Separately

    Each of the ingredients in fried rice is cooked separately and combined in the final stages of cooking. This is to maintain the distinct flavors of each. Simply remove each ingredient from the pan after you cook or heat it and set it aside while you cook the others.
     
    Choosing The Seasoning

    Some cooks use only a pinch of salt, believing that the flavor should come from the stir-fried ingredients. Others season the dish with soy sauce or oyster sauce. Thick soy sauce gives the rice a dark color. It’s really a matter of personal preference.

     
    You Can Freeze Fried Rice!

    Just reheat the frozen rice in a frying pan, or microwave it with a bit of broth (whatever you have—beef, chicken or vegetable).

     
    No Wok Required!

    Finally, you don’t need a wok! A deep skillet will do. We use this teflon-coated “wok pan” with a handle. We vastly prefer it to a conventional wok.

      

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    RECIPE: Pork & Apricot Fried Rice

    If you’re a fan of pork fried rice, how about whipping up a batch of Pork and Apricot Fried Rice for the Chinese New Year?

    This recipe is from Chef Ingrid Hoffmann, who serves it as a light lunch with just add a salad. You can play with the recipe and substitute other grains.

    You can roast a pork loin just for this recipe, or roast one for dinner the day before and make enough extra to use in the fried rice.
     
    RECIPE: PORK & APRICOT FRIED RICE

    Ingredients For 6 Servings
     
    For The Rice

  • 1 tablespoon vegetable oil
  • 2 cups long-grain rice
  • 2 cups unsweetened pineapple juice
  • 2 cups water
  • 1/3 cup dried apricots, diced
  • 2 teaspoons kosher salt
  •  
    For The Pork

  • 1½ tablespoons peanut oil
  • 1½ pounds boneless pork loin, cut into ¼-inch chunks
  • 1½ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 garlic cloves, chopped
  • ½ cup fresh cilantro, chopped
  • ¼ cup celery, finely chopped
  • ¼ cup scallions, white and green parts, finely chopped
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sherry wine vinegar
  • 1 tablespoon fresh ginger, finely grated
  • Garnish: ¼ cup pistachios, toasted (substitute chopped or sliced
    almonds)
  •  

    Pork Apricot Fried Rice

    Dried Apricots

    Top: Pork and Apricot Fried Rice from Chef Ingrid Hoffmann. Bottom: Dried apricots for the pork fried rice. Photo by Olha Afanasieva | IST. Have extra apricots? They’re one of our favorite snacks. You can turn them into candy by dipping them halfway in melted chocolate. Set them on wax paper until they dry.

     
    Preparation

    1. MAKE the rice: Heat the oil in a large saucepan over medium heat. Add the rice and cook, stirring often, until the rice looks chalky, about 2 minutes. Add the pineapple juice, water, apricots and salt and bring to a boil. Cook until the liquid is below the surface of the rice and tunnels form in the rice. Reduce the heat to low and cover. Cook until the rice is tender, 15 to 20 minutes.

    2. COOK the pork: Heat the oil in a Dutch oven over medium-high heat. Season the pork with the salt and pepper. In batches, add the pork chunks to the skillet and cook, turning occasionally, until lightly browned, about 7 minutes. Transfer to a plate.

    3. ADD the garlic, ¼ cup of cilantro, celery, scallions, soy sauce, sherry vinegar and ginger to the skillet. Stir-fry until the celery is tender, about 3 minutes.

    4. RETURN the pork to the skillet. Add the rice and stir-fry until well mixed, 3 to 5 minutes. To serve, sprinkle with the pistachios and the remaining 1/4 cup of cilantro and serve hot.

      

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    TIP OF THE DAY: Bibimbap, A Korean Classic For The Lunar New Year

    We love bibimbap (bee-bim-BOP), a signature Korean dish. It’s a variation of our currently trending rice bowl. The word literally means “mixed rice”—rice mixed with several other ingredients.

    We’ve written about bibimbap previously, but for the eve of the lunar new year (this year, it’s Sunday, February 7th), it’s especially appropriate. It’s what Koreans traditionally eat on their new year’s eve.

    It also happens to be Super Bowl Sunday; if your friends are foodies, this is a good dish for a crowd.
     
    WHAT IS BIBIMBAP?

    A bowl of warm white rice is topped with seasoned vegetables*; sliced beef, chicken or seafood; and a raw or fried egg. The yolk of the egg (or the entire raw egg) binds the ingredients when they are mixed together.

    Chile paste, fermented soybean paste or soy sauce are served as condiments. After the ingredients are blended each individual diner, condiments added at the table.

    For visual appeal, the vegetables are often placed so that adjacent colors complement each other.

    The recipe below, from Good Eggs, requires 15 minutes of active time, and a total of 35 minutes. It doesn’t require you to be handy with a knife: Instead of thin slices of beef, you use ground beef.

    If you like bibimbap as much as we do, you can experiment with other grains. Quinoa bibimbap with kale, anyone?

    RECIPE: BIBIMBAP RICE BOWL

    Ingredients For 4-6 Servings

  • 2 cups of sushi rice
  • 1 pound ground beef
  • 4 tablespoons of mirin (rice wine†)
  • 4 tablespoons soy sauce, plus a little more for seasoning
  • 1 cup kimchi
  • 4 tablespoons white sesame seeds, toasted
  • 1/2 cup cilantro, roughly chopped
  • 1 bunch radishes, shaved thinly
  • 1 bunch of scallions, both green and white portions, chopped
  • Olive oil
  • Raw or fried egg for each serving
  • Optional: other vegetables as desired
  •    

    Bibimbap

    Bibimbap

    Top: Bibimbap served with a raw egg at Kristalbelli | NYC. Bottom photo: The ingredients mixed together. Photo courtesy Good Eggs.

  • Optional: chili paste/red pepper paste (gochujang), sesame oil, toasted sesame seeds
  • ____________________________________
    *Commonly vegetables used include bean sprouts, julienned cucumber, julienned or shredded daikon (Japanese radish), julienned zucchini, nori (dried seaweed), shredded carrots, sliced mushrooms or whole enoki mushrooms, and spinach. Diced tofu, either uncooked or cooked, can be added.

    †Mirin and saké are both called “rice wine.” Both are fermented from rice; mirin has a lower alcohol content and higher sugar content (as an analogy, thing of sweet and dry vermouths. If you have saké but no mirin, make a substitute by adding a half teaspoon of sugar to the saké, and warm it slowly to dissolve the sugar.

     

    Bibimbap

    Dolsot bibimbap, bibimbap served in a very
    hot stone bowl (our favorite way to enjoy
    bibimbap at restaurants). Photo courtesy
    Souschef.co.uk.

     

    Preparation

    1. RINSE the rice a few times in a fine mesh sieve until the water runs clear. Add the rice to a pot and cover with water. Let it soak for 20 minutes, then strain it again. Add the rice back to the pot and add 3 cups of water. Bring the rice and water to a boil, uncovered. When the water reaches a rolling boil…

    2. TURN the flame to low, cover the pot and let the rice simmer for 20 minutes. After 20 minutes, turn the heat off and let it steam for 10 minutes with the cover on. After 10 minutes, fluff the rice with a fork: It’s ready. While the rice cooks

    3. HEAT 2 tablespoons of olive oil in a pan. When the oil is hot, add the meat and break it up with the back of a wooden spoon. Turn the heat down and add the soy sauce and mirin, and stir. Cook for another 5-6 minutes, until the meat is cooked through. Remove from the heat.

    4. SERVE: Spoon some rice into a bowl and sprinkle with sesame seeds, a splash of mirin and a little bit of soy sauce. Top with beef, cilantro, scallions, radishes, cilantro and a spoonful of kimchi.

     

    BIBIMBAP HISTORY

    Bibimbap was traditionally eaten on the eve of the lunar new year, to enable households to use up all of their leftovers before the start of the new year. All of the leftovers were put in a bowl of rice and mixed together.

    Use up your leftovers, or buy fresh ingredients. Or plan a party: Like paella and other rice main dishes, bibimbap is a good dish for a crowd.

    Of course, bibimbap can be made from scratch with chosen ingredients. Each region and each cook has a preferred mix of ingredients.

    At Korean restaurants you can get dolsot bibimbap (stone pot bibimbap), served in a stone bowl so hot that the ingredients sizzle. The raw egg cooks as soon as it’s mixed in.

    Before the rice is placed in the bowl, the bottom can be coated with sesame oil, which makes the bottom of the rice cook to a crispy state, like the soccorat at the bottom of the paella pan.

      

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    TIP OF THE DAY: Eat More Legumes

    Spring Chopped Salad

    Prosciutto Salad

    Top: A chopped salad with spring peas. You
    can substitute sugar snap peas, or any other
    legume. Photo courtesy The Foster’s Market Cookbook. Bottom: This creative salad wraps
    leafy greens in prosciutto, with a side of
    cannellini beans in vinaigrette.

     

    Nutritionist advise that we eat more legumes. But most people don’t know what a legume is, so here’s an overview:

    WHAT ARE LEGUMES?

    First, some food trivia: Peas are not green vegetables, but legumes, a botanical category that includes beans, peas and lentils.

    They are ancient foods that have been eaten for more than 8,000 years. Man the hunter-gatherer began eating legumes as soon as he created vessels to cook them in.

    Back then, in the Neolithic Era, agriculture and permanent settlements evolved as nomadic hunter-gatherers realized the benefits of stable communities. As they tilled the earth, legumes were among the first cultivated crops.*

    Legumes used to be called “wonder foods,” now they’re “superfoods.” Versatile, they are used in soups, stews, salads, side dishes, dips/spreads and more (bean burgers and lentil cakes are yummy!).

    They’re also a good source of protein and fiber, low on the glycemic index, and can be a fat- and cholesterol-free substitute for meat.

    EATING MORE LEGUMES

    Nutritionists recommend that we consume up to three cups of legumes a week. They are one of the healthiest foods you can eat, and are inexpensive, too.
     
    Eliminating The Gas

    Some people shy away from beans because they are gassy. But there’s a solution for that: Just soak the beans for several hours or overnight in cold water and change the water several times, including right before you cook them. This helps to rinse away the indigestible complex sugars that create intestinal gas.

    Even with beans cooked elsewhere, or those from a can: The more often you eat beans, the more your system accommodates them without digestive incident. You can get there in just three weeks of eating beans. [Source]
    ____________________
    *The first cultivated crop is believed to be figs, followed by wheat and barley, grapes, olives, sugar, tea, rice and sesame.

     
    Where To Start

    There are more than 4,000 cultivars of beans in the U.S. (and many more worldwide). See our Bean Glossary to discover some of them.

    Beyond supermarket beans, take a look at heirloom beans. These are varieties grown from old strains, and have more flavor, better texture and a beautiful appearance. Due to lower yield, more demanding growing requirements or other factors, these strains have been passed by by large-scale commercial growers.

    Many heirloom varieties have been rescued from extinction by dedicated specialty growers. For a beautiful bean selection, check out:

  • Rancho Gordo of Napa Valley (our review).
  • Zursun Beans of Twin Falls, Idaho.
     
    Their heirloom beans are sold in specialty food stores and online. They’re one of our favorite gifts for cooks.
     
    Finally, here’s a tip to help you eat more legumes in general:
  • Create a meal-planning calendar with your online calendar system (Google Calendar is free).
  • Map out the weekly food categories you want to include, from Meatless Monday to baking and weekend cooking projects. Add the word “legumes” every Monday, Wednesday and Friday, for example. The calendar software can block out the whole year for you. Then, as you come across interesting recipes, fill them in on particular dates, along with the URLs or other sources of recipes.
  • Incorporate all forms of legume recipes. For example, instead of hummus make white bean purée, which is also delicious as an appetizer on crostini.
  • And of course, use the calendar planner for all other foods as well.
  •  

    RECIPE: LENTIL, OLIVE & ARUGULA SALAD

    This is one of the many ways in which legumes can be combined with other ingredients for fresh, tasty results. This filling salad is both hearty and flavorful. The lentils give it a nice heartiness, and two different types of olives give it a briny punch.

    If you don’t like olives, substitute something you do like: cherry tomatoes, pimento, sliced gherkins, whatever. Prep time is 10 minutes, total time is 30 minutes.

    Ingredients For 2 Servings

  • 1 bunch arugula
  • 1 cup of beluga or green lentils
  • 3 carrots, peeled and diced
  • ½ red onion, diced
  • 1 lemon
  • ½ cup castelvetrano olives, roughly chopped
  • ½ cup kalamata olives, roughly chopped
  •  
    Preparation

    1. RINSE the lentils in a sieve, then add to a pot with 2 cups of water, a few pinches of salt and a bay leaf. Bring the lentils to a simmer over medium heat and cook until tender, about 25 minutes. If all of the water is absorbed before the lentils are fully cooked, add a bit more along the way. When the lentils are done, set them aside in a mixing bowl. While the lentils cook…

    2. HEAT a few tablespoons of olive oil in a pan until hot; then and add the red onions. Cook the onions for 5-7 minutes, until they’re translucent and starting to brown. At this point, add the carrots and turn the heat down to medium.

    3. COOL the carrots and the onions together for 5 minutes, until they’re tender but still a bit crunchy in the center (overcooking is worse than undercooking, so take them off the heat sooner rather than later). When the carrots and onions are done, add them to the bowl with the lentils. Add the olives, squeeze in the juice of half a lemon, add a few pinches of salt and stir gently.

    4. COOL the lentil mixture. When it has cooled completely, gently combine with the arugula. Add more lemon if you like, plus salt and pepper to taste.

     

    Lentil Arugula Salad

    Salmon With Beluga Lentils

    Calamari & Beans

    Top: Lentil and arugula salad from Good Eggs | San Francisco. Center: Salmon with beluga lentils from Gourmet Attitude. Bottom: Grilled calamari atop heirloom beans and avocado cream (think puréed guacamole lightened with cream or yogurt), with dressed vegetables, from Bestia | LA.

     

      

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