Three Vegan Recipes Using Kale and Red Lentils

Even if not a vegetarian or vegan, limiting the unhealthy fats and cholesterol in one's diet is the "most important step" to take in lowering the risk of heart attacks and strokes. In addition to limiting solid fats, and choosing leaner meats, increasing the amount of dietary fiber by eating foods also rich in vitamins and minerals, such as legumes and dark leafy greens, helps to lower the bad cholesterol, as stated on the Mayo Clinc website.

By combining red lentils and kale, the result will be hearty and power-packed with protein, fiber, nutrients and heart-healthy benefits.

These three recipes are vegan recipes using these two ingredients. The last two recipes are similar, but have some subtle differences. Adjust them, as necessary. Enjoy the flavor, while promoting a heart-healthier lifestyle for you and your family.

Red Lentils with Kale
Adapted from The Northwest Vegetarian Cookbook

Ingredients:
1 Tbsp. extra virgin olive oil
1 onion, diced
1 small jalapeno pepper, deseeded and minced (wear gloves when handling hot pepper)
1 cup diced carrots
1 med. potato, cut into small chunks
1 apple, Pink Lady (or any sweet-tart) variety, cored and cut into small pieces
2 cloves garlic, minced
1/2 cup finely chopped kale
1/2 cup red lentils
1 1/2 cup water
Sea salt and rice vinegar, to taste

Directions:
1. Heat iron skillet over medium heat.
2. Add oil, onion, pepper and carrots. Stir and cook until onions are soft.
3. Add potato and apple; stir, then cover and cook for 5 minutes.
4. Add garlic, kale, lentils, and water.
5. Bring to boil, reduce heat and simmer until lentils are cooked, about 25 minutes.
6. Season with salt and vinegar to taste.

Indian Red Lentils (Dal) with Kale and Tomatoes
Adapted from Tigers & Strawberries.com

Ingredients:
1 1/2 cups red lentils, washed
1 tsp. grated fresh ginger
1 1/2 tsp. ground turmeric
water to cover lentils by 1 1/2 inches
3 Tbsp. canola oil (or butter or ghee)
2 cups thinly sliced red or yellow onions (red onions look prettier in this dish)
1 tsp. salt
2 large cloves garlic, peeled and thinly sliced
2 tsp. sweet paprika
1 tsp. cayenne powder
1 Tbsp. brown mustard seeds
1 1/2 Tbsp. cumin seeds
2 cups thinly sliced lacinato kale leaves
5 small (about 1 lb.) fresh tomatoes, cored and cut into six wedges each
Sea salt, to taste

Directions:
1. Put lentils, ginger and turmeric in pot; add water to cover by about 1 1/2 inches.
2. Bring to boil; stir, and turn down heat to simmer.
3. Cook until lentils are tender, adding water as needed; consistency should be a medium thick puree.
4. When cooked, cover and remove pot from heat.
5. When lentils have simmered about 10-15 minutes, heat canola oil in frying pan.
6. Add onions to oil, sprinkle evenly with salt, and cook and stir until onions are deep golden brown.
7. Add garlic, paprika, cayenne, mustard seed, cumin seeds, and cook until onions are deep reddish brown,
garlic is golden, cumin has toasted and mustard seeds have popped.
8. Add kale and continue cooking for 2 to 3 minutes, until leaves are deep green and wilted with slight brown edges.
9. Open lentil pot and add onion-kale-spice mixture, and tomatoes, and stir all together.
10. Taste, and add salt, as necessary. Cover the dal to keep warm, until ready to serve.
11. Serve with rice, chutney, and raita.

Spicy Red Lentil and Kale Stew
Adapted from Wholesome Goodness

Ingredients:
1 to 2 tablespoons extra virgin olive oil
1 large onion, chopped
4 large garlic cloves, minced2 cups red lentils, rinsed and drained
2 large tomatoes, seeded and chopped (or canned)
6 cups water
2 tsp. dried basil
1 1/2 tsp. ground cardamom
1 tsp. ground cumin
1 tsp. ground turmeric
1/4 to 1/2 tsp. ground cayenne pepper
1/2 tsp. curry powder
3 to 5 cups chopped kale or collard greens, or mixed
1 Tbsp. sea salt

Directions:
1. In a Dutch oven, heat oil over medium heat. Add onion and garlic and sauté until very tender.
2. Stir in lentils, tomatoes, water and seasonings.
3. Bring to boil, cover and reduce heat, and simmer for 35 minutes.
4. Toss in kale and salt, stir; cook for 10 more minutes.
5. Adjust seasonings and serve.

Sources:

Debra Daniels-Zeller, The Northwest Vegetarian Cookbook, ISBN-10: 1604690348

Wholesome Goodness

World's Healthiest Foods.org

Tigers & Strawberries.com