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Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing

December 19, 2016 by Epicurean Vegan

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing -- Epicurean Vegan

Well, I certainly didn’t mean to take such a long break from blogging, but the fall turned out to be quite a busy time for me. I appreciate you sticking with me and I promise to post more regularly in the next few months. So of course, my new recipe would have something to do with lentils! Sorry, I can’t help it. But this recipe actually has lots of different elements than previous lentil recipes. First, I finally got around to trying black lentils, a.k.a. Beluga lentils. I’ve had such a hard time finding this variety of lentils in the past, but came across them in the bulk section of Whole Foods. They are super delicious and retain a firm texture–great for soups, too. Now I get it; people often avoid lentils because of their gassy nature, but there are ways to significantly reduce the gas so you don’t have to miss out on the amazing health benefits of lentils.

Lentils contain raffinose sugars and humans lack the enzyme required to break these sugars down. Because of this, the sugars release carbon dioxide and hydrogen . . . not a fun combo in your intestines. To make eating lentils a more enjoyable experience, you should soak them overnight. If you don’t have time or forget, bring 12 cups of water and 1 cup of lentils to a boil, remove from heat, then cover. Let them sit for 2-3 hours. When you’re ready to cook, drain and rinse the lentils and cook in 3 C of water or broth for 30-40 minutes. Keep in mind, the lentils are not supposed to absorb all the liquid, so taste the lentils for doneness and drain them in a fine mesh strainer.

I used the quick method when I prepared this dish. I also added about 1 Tbs of fennel, which not only added a unique flavor, fennel helps reduce the gas as well.

All right, now that that’s out of the way, are we ready for the recipe?! I assure you, it’s worth the wait!

INGREDIENTS:
1 C black (beluga) lentils
1 Tbs fennel seed
1 Tbs olive oil
3 garlic cloves, minced
2 medium leeks, chopped
1 8-oz can water chestnuts, chopped
4 C fresh spinach, chopped (salad size)
2-3 C white or cremini mushrooms, each cut into 4-6 pieces
Salt and pepper, to taste
Pepitas
Vegan Parmesan (optional)
Pepita-Tahini Dressing
1/3 C pepitas
1/2 C water (more if you’d like to thin the dressing)
2 Tbs tahini
2-1/2 Tbs grapeseed oil
1 Tbs apple cider vinegar
1 Tbs soy sauce or tamari
1 Tbs lime juice
1/4 C fresh cilantro leaves
1 tsp agave
3/4 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
(For a little kick, add some chili powder)

DIRECTIONS:
As mentioned above, pre-soak the lentils with the fennel seeds. When ready to cook, combine 3 cups of water or vegetable broth with the lentils and bring to a boil. Reduce the heat to low, cover, and let simmer for about 30 minutes. Check for doneness. I like lentils to be tender, but still retain some firmness. Meanwhile, in a large skillet, heat the olive oil over medium heat and add the garlic. Saute for 2 minutes, then add the leeks; cook for 3-5 minutes, or until they begin to soften. Add the water chestnuts and cook another 5-7 minutes.

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing -- Epicurean VeganNext, add the mushrooms and spinach and saute over medium-low heat until the spinach begins to wilt. I tend to prefer not overcooking mushrooms–usually just enough to soften them a little. Once the lentils are drained, add them to the skillet and combine everything thoroughly.
Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing -- Epicurean VeganTo make the dressing, toss everything in a food processor or blender and blend until smooth.
Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing -- Epicurean Vegan

To serve, top individual servings with some pepitas, dressing and vegan Parmesan. Enjoy!

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing
 
Print
Cook time
40 mins
Total time
40 mins
 
Well, I certainly didn't mean to take such a long break from blogging, but the fall turned out to be quite a busy time for me. I appreciate you sticking with me and I promise to post more regularly in the next few months. So of course, my new recipe would have something to do with lentils! Sorry, I can't help it. But this recipe actually has lots of different elements from previous lentil recipes. First, I finally got around to trying black lentils, a.k.a. Beluga lentils. I've had such a hard time finding this variety of lentils in the past, but came across them in the bulk section of Whole Foods. They are super delicious and retain a firm texture--great for soups, too. Now I get it; people often avoid lentils because of their gassy nature, but there are ways to significantly reduce the gas so you don't have to miss out on the amazing health benefits lentils are packed with. Lentils contain raffinose sugars and humans lack the enzyme required to break these sugars down. Because of this, the sugars release carbon dioxide and hydrogen . . . not a fun combo in your intestines. To make eating lentils a more enjoyable experience, you should soak lentils overnight. If you don't have time or forget, bring 12 cups of water and 1 cup of lentils to a boil, remove from heat, then cover. Let them sit for 2-3 hours. When you're ready to cook, drain and rinse the lentils and cook in 3 C of water or broth for 30-40 minutes. Keep in mind, the lentils are not supposed to absorbed all the liquid, so taste the lentils for doneness and drain them in a fine mesh strainer. I used the quick method when I prepared this dish. I also added about 1 Tbs of fennel, which not only added a unique flavor, fennel helps reduce the gas as well. All right, now that that's out of the way, are we ready for the recipe?! I assure you, it's been worth the wait!
Author: Epicurean Vegan
Serves: 4-6
Ingredients
  • 1 C black (beluga) lentils
  • 1 Tbs fennel seed
  • 1 Tbs olive oil
  • 3 garlic cloves, minced
  • 2 medium leeks, chopped
  • 1 8-oz can water chestnuts, chopped
  • 4 C fresh spinach, chopped (salad size)
  • 2-3 C white or cremini mushrooms, each cut into 4-6 pieces
  • Salt and pepper, to taste
  • Pepitas
  • Vegan Parmesan (optional)
  • Pepita-Tahini Dressing
  • ⅓ C pepitas
  • ½ C water (more if you'd like to thin the dressing)
  • 2 Tbs tahini
  • 2-1/2 Tbs grapeseed oil
  • 1 Tbs apple cider vinegar
  • 1 Tbs soy sauce or tamari
  • 1 Tbs lime juice
  • ¼ C fresh cilantro leaves
  • 1 tsp agave
  • ¾ tsp cumin
  • ½ tsp salt
  • ¼ tsp black pepper
  • (For a little kick, add some chili powder)
Directions
  1. As mentioned above, pre-soak the lentils with the fennel seeds. When ready to cook, combine 3 cups of water or vegetable broth with the lentils and bring to a boil. Reduce the heat to low, cover, and let simmer for about 30 minutes. Check for doneness. I like lentils to be tender, but still retain some firmness. Meanwhile, in a large skillet, heat the olive oil over medium heat and add the garlic. Saute for 2 minutes, then add the leeks; cook for 3-5 minutes, or until they begin to soften. Add the water chestnuts and cook another 5-7 minutes.
  2. Next, add the mushrooms and spinach and saute over medium-low heat until the spinach begins to wilt. I tend to prefer not overcooking mushrooms--usually just enough to soften them a little. Once the lentils are drained, add them to the skillet and combine everything thoroughly.
  3. To make the dressing, toss everything in a food processor or blender and blend until smooth.
  4. To serve, top individual servings with some pepitas, dressing and vegan Parmesan. Enjoy!
3.5.3226

 

Filed Under: Dinners, Dressings/Condiments, Lunches Tagged With: beluga lentils, black lentils, easy, fennel, healthy, lentil bowl, mushrooms, spinach, veggie bowl

Roasted Sweet Potato, Apple & Fennel Soup

January 13, 2016 by Epicurean Vegan

Roasted Sweet Potato, Apple and Fennel Soup -- Epicurean Vegan

This flavorful, easy to prepare soup is ideal for a cold winter night. The hint of curry and apple is the perfect pairing for this delicious, filling soup. Roast, puree, heat . . . it’s that easy.

INGREDIENTS:
2 large sweet potatoes, peeled and diced
2 Gala apples, quartered
1 fennel bulb, quartered
4 medium leeks, (white parts) sliced
3-4 cloves of garlic (with their skins)
2-3 Tbs olive oil
Salt and pepper
4 C vegetable stock
½ tsp yellow curry powder
1 tsp salt
½ tsp black pepper
½ C green onion, sliced
½ C toasted cashews, chopped
Croutons

DIRECTIONS:
Preheat oven to 425.

Lightly coat the sweet potatoes with a little olive oil and sprinkle with salt and pepper. Lay them out on a large baking sheet. (You will need two baking sheets.) I added four apple quarters to this pan as well.
Roasted Sweet Potato, Apple and Fennel Soup -- Epicurean VeganCoat the fennel and leeks with a little olive oil and sprinkle with salt and pepper. Place onto another baking sheet, along with the other apple quarters.

Roasted Sweet Potato, Apple and Fennel Soup -- Epicurean Vegan

Place the garlic cloves in the middle of a small square of foil and drizzle with oil; close the foil around the cloves and place onto one of the baking sheets.

Roast for 35 minutes.

Next, transfer the vegetables and garlic (removed from the skins) to a blender or food processor. You may have to divide it all in half and do two batches. I was able to fit everything in my blender. Add about 2 cups of the vegetable stock and blend everything for a minute or so. Add about another 1-1/4 cups of stock and puree until there are no longer any large chunks of vegetables.

Transfer the puree to a soup pot and whisk in the remaining stock. Add the curry, salt, and pepper. Heat over low-medium heat, stirring often. Once hot all the way through, serve the soup with croutons, green onion, and toasted cashews. Enjoy!

Roasted Sweet Potato, Apple & Fennel Soup
 
Print
Prep time
15 mins
Cook time
40 mins
Total time
55 mins
 
This flavorful, easy to prepare soup is ideal for a cold winter night. The hint of curry and apple is the perfect pairing for this delicious, filling soup. Roast, puree, heat . . . it's that easy.
Author: Epicurean Vegan
Serves: 6-8
Ingredients
  • 2 large sweet potatoes, peeled and diced
  • 2 Gala apples, quartered
  • 1 fennel bulb, quartered
  • 4 medium leeks, (white parts) sliced
  • 3-4 cloves of garlic (with their skins)
  • 2-3 Tbs olive oil
  • Salt and pepper
  • 4 C vegetable stock
  • ½ tsp yellow curry powder
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ C green onion, sliced
  • ½ C toasted cashews, chopped
  • Croutons
Directions
  1. Preheat oven to 425.
  2. Lightly coat the sweet potatoes with a little olive oil and sprinkle with salt and pepper. Lay them out on a large baking sheet. (You will need two baking sheets.) I added four apple quarters to this pan as well.
  3. Coat the fennel and leeks with a little olive oil and sprinkle with salt and pepper. Place onto another baking sheet, along with the other apple quarters.
  4. Place the garlic cloves in the middle of a small square of foil and drizzle with oil; close the foil around the cloves and place onto one of the baking sheets.
  5. Roast for 35 minutes.
  6. Next, transfer the vegetables and garlic (removed from the skins) to a blender or food processor. You may have to divide it all in half and do two batches. I was able to fit everything in my blender. Add about 2 cups of the vegetable stock and blend everything for a minute or so. Add about another 1-1/4 cups of stock and puree until there are no longer any large chunks of vegetables.
  7. Transfer the puree to a soup pot and whisk in the remaining stock.
  8. Add the curry, salt, and pepper. Heat over low-medium heat, stirring often.
  9. Once hot all the way through, serve the soup with croutons, green onion, and toasted cashews. Enjoy!
3.5.3208

 

 

Filed Under: Soups Tagged With: apple, fast and easy, fennel, leeks, pureed soup, roasted sweet potato, winter soup

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The Epicurean Vegan is devoted to those wanting to eat healthy, save animals, and reduce their carbon footprint. My decision to go vegan started out as a quest to get healthier, but the more I learned about veganism, the more I realized how damaging the meat and dairy industries are to the environment and, of course, the animals. And it is for these reasons, that I would never go back to eating or wearing animal products. Ever.
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