Lentil Jalapeño Tofu Stew

A quick and easy stew using lentils, tofu and vegetables. The jalapeño sauce used in this recipe is easy to make - just boil up a load of whole jalapeños with a quarter of onion. Once softened, drain the water, remove the seeds and stems from the cooked jalapeños and blend in a food processor. Store the sauce in an air-tight container in the fridge. It's great to stir into a stew or a stir fry, or blend into a hummus/dip. I also like to add a spoonful on top of scrambled eggs for an extra spicy kick!

Lentil Jalapeño Tofu Stew
Makes 4

Ingredients:
- 170g / 6oz lentils, dry
- 110g / 4oz onions, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 85g / 3 oz green pepper, chopped
- 800g / 29oz / 2 cans chopped tomatoes, petite diced
- 33g / 2tbsp tomato paste
- 50g / 2oz jalapeño sauce (boiled and blended jalapeños)
- 450g / 16oz tofu, firm, chopped

Method:

• Boil the lentils in water until soft, about 30 minutes, then drain.
• In a pan, sprayed with cooking spray, cook the onion and garlic for about 5 minutes, additing a splash of water if necessary.
• Add the celery, pepper, chopped tomatoes and tomato paste and cook for another 5 minutes.
• Add the jalapeño sauce, tofu and cooked lentils and simmer gently for 10 minutes until most of the liquid has been absorbed.
• Serve with brown rice, quinoa or courgette noodles. ENJOY!

Nutritional Information:

Aubergine Lentil Bake

A filling dish packed with nutrients and surprisingly low in calories. Similar to my Ratatouille with Poached Eggs, which also uses aubergine (aka eggplant), I thought I'd make a bake with lentils and vegetables. It's very low in fat but has a good serving of fibre and protein.

Aubergine Lentil Bake
Makes 6

Ingredients:
- 170g / 6oz lentils
- 1200g / 42oz diced tomatoes, no salt added
- 160g / 6oz onion, chopped
- 4 clove garlic, chopped
- 170g / 6oz mushroom, chopped
- 1tsp oregano, dried
- 1tsp thyme, dried
- 1/4tsp red pepper flakes
- 85g /3oz celery
- 140g / 5oz green pepper, chopped
- 45g / 1.5oz jalapeno, chopped
- 730g / 26oz aubergine, cubbed
- 8g / 1tbsp corn starch
- 30ml / 2tbsp water
- 16g / 2tbsp nutritional yeast

Method:

• Cook the lentils in water for 30 minutes, until soft and then rinse and drain.
• Blend half of the onion and garlic with the tomatoes.
• Cook the remaining half of onion, garlic and mushrooms in a pan, sprayed with cooking spray, with the herbs and spices for 5 minutes.
• Add the green pepper, jalapeño, celery, aubergine and blended tomatoes.
• Bring to the boil and simmer for 10 minutes.
• Whisk the water into the corn starch and add to the pan, along with the lentils and nutritional yeast.
• Cook for a further 10 minutes and then pour into a baking dish.
• Bake in the oven at 200C / 400F for 10 minutes.
• Allow to cool for 5 minutes before serving. ENJOY!

Nutritional Yeast:

Lentil Walnut Loaf

Another version of lentil loaf but this one does not contain any dairy or oats. Instead I use walnut lentil 'meat', taken from another previous post. The veg do not require pre-cooking and can be mixed straight into the 'meat', topped with all-natural tomato sauce and baked in the oven.

Lentil Walnut Loaf
Makes 4

Ingredients:
- 140g / 5oz lentils
- 140g / 5oz onion, chopped
- 800g  / 29oz diced tomatoes, no salt added
- 66g / 4tbsp tomato paste
- 15ml / 1tbsp balsamic vinegar
- 1/4tsp garlic powder
- ground black pepper
- 90g / 3oz walnuts
- 15ml / 1tbsp olive oil
- 1.5tsp oregano, dried
- 1.5tsp chili powder
- 1.5tsp cumin
- 120g / 4oz carrot, chopped
- 110g / 4oz (2 stalks) celery, chopped
- 90 / 3oz green pepper

Method:

• Cook the lentils until soft, about 30 minutes, then drain and allow to cool.
• Meanwhile, in a sauce pan, add the onion, chopped tomatoes, tomato paste, garlic powder and black pepper, and gently simmer for 20-30 minutes to allow the sauce to thicken.
• Stir in the balsamic vinegar and remove from the heat.
• Using a food processor, pulse the lentils and the walnuts to combine, leaving a bit of texture.
• Stir in the oil, herbs and spices.
• Mix the chopped vegetables with the lentil walnut meat and then spoon into an oven-proof dish.
• Pour the tomato sauce over the lentil veg mixture and bake for 30 minutes at 350F / 175C.
• Serve with green veg. ENJOY!

Nutritional Information:

Lentil Mushroom Walnut Balls

This recipe is adapted from the 'Oh She Glows' blog. I didn't bother with the cranberry pear sauce, instead opting for regular gravy, alongside some peas and mash.

I'm definitely going to be making these again. They are a great vegetarian option and full of delicious flavours from the walnuts, cranberries and herbs.

Lentil Mushroom Walnut Balls
Makes 8 balls

Ingredients:
- 70g / 3oz lentils
- 115g / 4oz walnuts, finely chopped
- 225g / 8oz mushrooms, finely chopped
- 3 cloves garlic, finely chopped
- 40g / 1.4oz kale, finely chopped
- 40g / 1.4oz dried cranberries, finely chopped
- 1/4tsp dried rosemary
- 1/2tsp dried thyme
- 1/2tsp dried oregano
- 13g / 2 tbsp flaxseed meal
- 45ml / 3tbsp water
- 40g / 1.4oz oat flour
- ground black pepper

Method:

• Cook lentils until tender (about 20-30mins), drain and then mash into a coarse paste. Set aside.
• Meanwhile, toast the walnuts in the oven at 325F for 10 minutes. Remove from oven and increase temperature to 350F.
• In a large pan, cook the mushrooms and garlic for 7 minutes until most of the water cooks off. Add the kale, toasted walnuts, cranberries, and herbs. Remove from the heat and stir in the mashed lentils.
• In a small bowl, whisk together the flaxseed and water. Stir for 10 seconds and then pour into the mushroom walnut lentil mixture. Add the oat flour and stir to combine. Season with pepper and then shape into balls, packing tightly with hands.
• Place on a baking tray and bake in the oven at 175C / 350F for 15 minutes. Gently flip the balls and bake for another 12 minutes, until golden and firm. 
• Cool on a wire rack. ENJOY!

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

Moroccan Lentil Chicken Soup

It's a little stereotypical to name a dish 'Moroccan ...' just because it contains some cumin and cinnamon - like my Moroccan Mushrooms and Chickpeas recipe - just like it's stereotypical to call a dish 'Mexican...' because it contains some black beans and sweetcorn.

Nevertheless, this soup is hearty and perfect for cold, rainy days. It's a nice balance of all nutrients as it includes vegetables, protein (chicken), carbs and fibre (lentils). Plus it's low fat and low sugar.

Moroccan Lentil Chicken Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz lentils
- 110g / 4oz onion, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 125g / 4.5oz / 2 carrots, chopped
- 1tsp cumin
- 1tsp cinnamon
- ground black pepper
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 110g / 4oz courgette, chopped
- 110g / 4oz chicken breast, cooked

Method:
Cook lentils until tender (about 20-30mins), drain and then set aside.
In a pan sprayed with cooking spray, cook the onion, celery and carrots for 3 minutes. Add the spices, black pepper and cook for another 2 minutes.

Add 1 cup (240ml) broth, 1 cup (240ml) water and bring to the boil, then simmer for 5 minutes. Add the remaining broth, water, lentils, courgette and cooked chicken to the pan. Boil then reduce heat to low, cover and simmer for 15 minutes.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Lentil Walnut Meat

Like my Butter Chicken Tofu Curry (that doesn't contain any chicken), this 'ground meat' recipe uses lentils and walnuts instead of minced beef or turkey. Mixed with the herbs and spices, I think it actually tastes like meat. The fat content in this 'meat' dish comes from the walnuts, with no cholesterol. A serving provides over 10g fiber and protein!

The lentil walnut meat was perfect mixed with some peppers and onions and served in 2 corn tortillas. As mentioned above, it looked and smelled like meat; even the cat was convinced and wanted some!

Lentil Walnut Meat
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 130g / 5oz lentils, cooked
- 90g / 3oz walnuts
- 1.5tsp oregano
- 1.5tsp cumin
- 1.5tsp chili powder
- 15ml / 1tbsp olive oil

Method:
Cook the lentils.
Toast the walnuts at 150C / 300F for 10 minutes. Allow to cool for a few minutes and roughly chop.

In a food processor, blend the lentils and the walnuts to combine, leaving a bit of texture.

Stir in the herbs, spices and oil, adding a little water if necessary.

Serve with peppers and onions in a corn tortilla, or mix with tomato sauce and eat with pasta. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Mushroom Lentil Bhaji

This is the first time I've used garam masala. It's an Indian spice meaning 'hot' (garam) and 'a mixture of spices' (masala). Garam refers to the intensity of the spices rather than the capsaicin content - i.e. not the blow your head off kind of hotness!

I had difficulty finding garam masala in the supermarket but I have since learnt it can be made at home by combining other spices such as: cumin, coriander, black pepper, cardamom, cinnamon, cloves, nutmeg. Here's an Easy Garam Masala Recipe.

If I have a pack of mushrooms, I usually make Mushroom and Tofu Stew. This recipe is similar in that it uses mushrooms, chopped tomatoes, onion, garlic honey, flour and some green vegetables. The only different ingredients are the tofu and herbs/spices (thyme and cayenne pepper) featured in the stew compared with the lentils, ginger, garam masala, turmeric and chili featured in this dish. Although I'm sure tofu would be tasty in this bhaji too!

Mushroom Lentil Bhaji
Makes 4
Click HERE for a printable recipe card.

Ingredients:

- 130g / 4.5oz lentils

- 400g / 14oz / 1 can diced tomatoes (no added salt)

- 15ml / 1tbsp olive oil

- 170g / 6oz onion, chopped

- 2 clove garlic, crushed

- 5g / 1tbsp ginger

- 225g / 8oz mushrooms, chopped

- 1tsp garam masala

- 1tsp turmeric

- 85g / 3oz peas

- 10g / 1tbsp flour

- 30ml / 2tbsp cold water

- 20g / 1tbsp honey

- 1/2tsp chili powder

Method:

Cook the lentils in approx. 3 cups (720ml) water in a saucepan with a lid for 30 minutes, until soft.

Meanwhile, blend canned tomatoes using a handheld blender or food processor so you have a smooth texture instead of liquid and tomato chunks.

In a large pan, heat the oil and cook the onion, garlic, ginger and mushrooms for approx. 5 minutes.

Add the garam masala and turmeric and mix well.

Add cooked lentils, blended tomatoes and peas. Bring to boil for 5 minutes.

Mix the flour with water and stir into the pan to thicken the dish.

Stir in the honey and add the chili powder.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Lentil, Tofu, Kale Curry

This curry dish highly aromatic and flavourful, due to the use of fennel seeds. As they are cooked they release their flavour, similar to anise and liquorice.

As fennel has such a distinct flavour, half the amount of seeds can be used instead of one whole tablespoon.

This dish is only 198 calories, low fat and a great source of fibre (12g) and protein (15g)! I ate two servings in one day as it was so tasty - a bowl for lunch and another for dinner, along with some soup.

I recently posted another curry recipe that uses tofu and kale: Pumpkin, Kale, Ginger, Tofu Curry

Lentil, Tofu, Kale Curry

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 130g / 4.6oz lentils (pre-cooked)

- 112g / 4oz onion, chopped

- 2 clove garlic, chopped

- 5g / 1tbsp ginger, chopped

- 1tbsp fennel seeds

- 400g / 14.5oz / 1 can diced tomatoes (no added salt)

- 200g / 7oz kale

- 300g / 11oz firm tofu, cubed

Method:

Cook the lentils for 30 minutes, if necessary.

In a saucepan, sprayed with cooking spray, cook the onions, garlic, ginger and fennel seeds for 5 minutes.

Add the tomatoes, kale and lentils. Cook for another 5 minutes until kale has softened and any water has been absorbed.

Blend the mixture with a hand-held blender

Stir in the tofu.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Lentil Loaf

Instead of meat loaf, this dish uses lentils, oats, cottage cheese and vegetables. The home-made tomato sauce can be prepared ahead and then simply poured on top.

Lentil Loaf
Makes 4 slices

Ingredients:
- 70g / 2.5oz lentils
- 80g / 3oz oat flour or instant oats
- 110g / 4oz onions, chopped
- 2 cloves garlic, crushed
- 45ml / 3tbsp soy sauce, light
- 225g / 8oz cottage cheese, low fat
- 1tsp sage
- 1tsp oregano
- 120g / 4oz carrot, grated
- 140g / 5oz green pepper, chopped
- 60g / 2oz celery, chopped
- 720ml / 24floz tomato sauce (diced tomatoes, onions, garlic, olive oil, honey, mixed herbs)

Method:
Cook the lentils in water for around 30 minutes until soft. Drain.
In a bowl, mix all ingredients (but not the tomato sauce).

Press the sticky mixture into an oven tray, approx 3cm deep.

Pour half (1.5 cups / 360ml) of the tomato sauce over the mixture and bake for 40 minutes at 350F / 175C.

When serving, pour the remaining sauce (heated) over each slice of lentil loaf.
ENJOY!

Nutritional Information: