Core Lentil and Potato Soup

Also suitable for slow cooker - simmer on high for 1 1/2 - 2 hours

Serves: 6 x 1 cup serves
Difficulty: Easy
Points: 1 pt per cup
Cooking time: 20 mins

Ingredients:

• 2 cloves garlic
• 1 large onion, diced small
• 4 vegetable stock cubes, and 1L water
• 100 g  Lentils, split type
• 300 g Potato (3 medium), peeled and diced to under 1cm
• 1 bunch spinach, finely chopped (or 150 g, frozen spinach)
• 1/2 tsp dried thyme

Method:
Spray pot with oil.
Heat and brown onion and garlic.
Add remaining ingredients and simmer with lid on until potato is tender (15-20 mins)

Not on Core? The total Points for this recipe is 7 pts, or 1 pt per cup

Core Lentil Loaf (Lacto-Ovo Vegetarian)

Serves: 6

Difficulty: Easy 

Ingredients:

• 250g dry brown lentils (the whole round ones, not the split ones) or 2 cans of lentils, drained and rinsed (personally, I don't like canned lentils, they are mushy, salty and lack the flavour and texture of dried lentils)
• 1 large onion, diced small
• 3 cloves of darlic, diced
• 1 large tomato, diced
• 4 TB tomato paste
• 1/4 cup diced coriander
• 2 TB diced Italian flat parsley
• 2 TB Moroccan spices
• water
• Salt Pepper
• 1 egg
• 1/2 a 250g tub Perfect Italiano Extra Light: Ricotta
• 2/3 cup rolled oats (70g)

Method:
Put lentils in a heatproof dish and add boiling water to about 2 cm above line of lentils. Put lid on and stand for about 2 hours. If in a hurry, you can boil lentils for 30 mins and drain.  Alternatively, use 2 cans of lentils, drained and rinsed.
Spray a large nonstick fry pan with oil and fry the onions and garlic for a couple of minutes.
Add chopped tomato, lentils, 3/4 cup water, tomato paste, herbs and simmer for 30 mins, stirring several times and adding a little more water if they start to stick. (Canned lentils, cook for 5 mins)
Allow to cool (or the egg will set as you stir it through)
Mash or blend half of the mixture.
Stir in ricotta, egg, oats and the remaining lentils mixture
Pour into large loaf tin which has been sprayed with oil.
Bake at 45*C for 50-60 mins.
Allow to stand for 5 mins before cutting.

Not on Core? The total Points for this recipe is 17pts, or 3 pts serving 6

Core Moroccan Lentils (Vegan) - Moroccan Cooking School

Serves: 6 as side dish 

Difficulty: Easy 

Ingredients:

• 250g dry brown lentils (the whole round ones, not the split ones) or 2 cans of lentils, drained and rinsed (personally, I don't like canned lentils, they are mushy, salty and lack the flavour and texture of dried lentils)
• 1 large onion, diced small
• 3 cloves of darlic, diced
• 1 large tomato, diced
• 4 TB tomato paste
• 1/4 cup diced coriander
• 2 TB diced Italian flat parsley
• 2 TB Moroccan spices
• water
• Salt Pepper

Method:
Put lentils in a heatproof dish and add boiling water to about 2 cm above line of lentils. Put lid on and stand for about 2 hours. Alternatively, use 2 cans of lentils, drained and rinsed.
Spray a large nonstick fry pan with oil and fry the onions and garlic for a couple of minutes.
Add chopped tomato, lentils, 3/4 cup water, tomato paste, herbs and simmer for 30 mins, stirring several times and adding a little more water if they start to stick. (Canned lentils, cook for 5 mins)

Not on Core? The total Points for this recipe is 10pts, or 1.5 pts serving 6

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

• 1 cup dried lentils, prefereably the whole ones, not the more common split ones
• 1 cup of soup mix (has pearl barley, peas etc in it)
• 2 x 400g diced tomatoes
• 8 vegetable stock cubes
• 3 cloves garlic, crushed
• 1 large onion chopped
• 2 large carrots chopped to 1 cm
• 1 large or 3 small zucchini chopped to 1 cm
• dried basil, around 2 tsp
• salt and pepper

Method:

Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

Core Moroccan Beef, Lentils and Rice

A quick one pan throw together that is full of flavour

Serves: 6+

Difficulty: Easy

Ingredients:

• 400g extra lean mince
• 1 onion, diced
• 2 tsp garlic
• 1 cup lentils (preferably whole)
• 1 cup dry white rice
• 2 x 410g can of Ardmona Rich & Thick Tomatoes, Moroccan Style
• 3 cans-worth water
• 4 tsp beef stock powder
• 4 cups diced free vegies (I was in a slack mood and used frozen: 2 cube spinach and 4 cups green beans)
• 1 cup corn kernels

Method:

Dry fry beef in a nonstick pan with garlic and onion
Add beef stock, tomatoes, water, lentils, rice and simmer with lid on for 25-30 mins until most water is absorbed.
Add vegies and simmer for another 5-10 minutes until vegies are tender.

I served on a bed of bean sprouts to add a sweet-crunch

Not on Core? The total Points for this recipe is 29 pts, or 5 pts each for 6 serves

CORE Slow Cooker Spicy Lentils (V)

Suitable for Vegans

A Pakistani / Indian dish with kidney beans, lentils, tomatoes and fragrant spices.

Traditionally cooked overnight on top of a tandoor oven converts well to western slow cookers. If you don't have a slow cooker, simmer covered in a nonstick saucepan for 30-60 mins and add a little more water (to a salsa-like consistency)

Serve as mains with rice, as a side dish or a tasty warm dip

Makes: 6 cups

Serves: 6 as mains, 12 as side

Difficulty: Easy

Ingredients:

• 1 cup dry whole red lentils, rinsed (180g)
• 1 cup dry kidney beans (180g)
• 1 onion, diced
• 2 x 400g cans diced tomatoes
• 1 TB crushed garlic
• 2 tsp crushed ginger
• 1 tsp chilli paste (more or less according to taste)
• 1 bunch coriander, roughly chopped including stems

Method:

Add lentils, kidney beans, onion, tomatoes to slowcooker with 1 1/2 cans worth of water.
Cook on low with lid on for 10-12 hours without stirring.
Add herbs and spices and allow another 30 minutes for flavours to release

Not on Core? The total Points for this recipe is 15 pts

CORE Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)

Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

Ingredients:

• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 large carrot, grated
• 1 medium zucchini, grated
• 1 red capsicum, diced
• 2 cubes frozen spinach, thawed
• 2/3 cup dry lentils, rinsed
  (either split lentils or whole if you can find them)
• 2 vegetable stock cubes
• 2 cups water
• 1 400g tin of diced tomatoes or cherry tomatoes
• 1/4 cup tomato paste
• 2 tsp Italian herbs
• 1 tsp dried basil

Method:

Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan

Notes:

• Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
• Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

CORE Spicy Lentil Hotpot (V)

Suitable for Vegan Vegetarians

Serves: 4-6

Difficulty: Easy

Ingredients:

• 1 onion, diced
• 2 cloves garlic crushed
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 1 tsp garam masala
• 1/2 tsp of chili powder
• 2 teaspoons vegetable stock powder
• 2 ½ cups water
• 400g potato peeled and diced
• 200g pumpkin peeled and diced
• 250g sweet potato
• 1 cup frozen beans
• ½ cup frozen corn
• 2 frozen spinach cubes
• 1 capsicum, diced
• 3/4 cup red lentils
• 400g tin diced tomatoes
• 1 cup bean sprouts

Method:

In a large saucepan, saute onion and garlic in spray oil until soft.
Add spices and cook for 1 minute.
Add stock powder and water, bring to the boil.
Add rest of ingredients except frozen vegies and bean sprouts, cover, and simmer for 30-35 minutes until potato and lentils are soft.
Add the frozen vegies and simmer for 5 mins.
Take off heat and stir the bean sprouts through before serving to give a nice crunch.

Not on Core? The total of this recipe is 13 points

CORE Savoury Grain-otto with Bacon and Lentils

Yummy risotto style grain dish is full of protein and fibre.
Great for mains, side dish or a yummy breakfast.

Vegetarians who eat dairy, just leave out the bacon

Serves: 6

Difficulty: Easy

Ingredients:

• 100g (4 sl) lean shortcut bacon, sliced
• 1/2 onion, diced
• 1 cup steel cut oats
• 1/2 cup soy grits
  (soybeans which have been toasted and cracked into coarse pieces) rather than fine
• 1/2 cup pearl barley
• 1/2 cup dried red lentils
• 2 cups frozen or diced vegies (1 used 1 cup each of frozen corn and mint peas)
• 200g cottage cheese
• your favourite herbs (I used 1 tsp each cracked pepper, cummin and paprika and 2TB dried basil)

Method:
Heat a nonstick pan without oil.
Add bacon and onion and cook on medium for a couple of minutes.
Add oats, soy grits and pearl barley and stir for a few minutes
Add 2 1/2 cups water and 2 tsp dry vegetable stock and cook on medium-low for about 10 minutes, until most the fluid has absorbed.
Add lentils and another 1/2 cup water and cook for about 15 minutes.
Like risotto, if it starts to stick you add a little water. I used 4 cups of water total and at this point it had a consistency like risotto or porridge - wet enough to hold it together without being sloppy
Add the vegies, cottage cheese and your favourite herbs
Cook on low until the vegies are cooked and cottage cheese melts (you can't see white lumps)
Serve and enjoy

CORE Curried Cauliflower and Lentil Soup

Serves: 4

Difficulty: Easy

Ingredients:

• 2 tsp olive oil
• 1 onion
• 2 cloves garlic, crushed
• 1TB curry powder
• 4 cups vegetable stock
• 1 TB rolled oats
• 1TB cumin
• 1/4 cup red lentils
• 700g cauliflower

Method:

Heat oil and cook onion for 5 mins until softened
Add garlic and curry, stir for 30 secs
Add stock, cauli, oats, lentils and cumin
Simmer for 30 mins
Blend and serve with parsley and salt and pepper

Optional: This is really nice with a little grated low fat cheese (10g Coon Extra Light and tasty = 0.5pts)

CORE Dahl Dip / Side Dish (Indian)

Serves: 4

Difficulty: Easy

Ingredients:

• 2 tsp olive oil
• 3/4 cup dried red lentils
• 1 onion
• 3 tsp ginger (grated/jar)
• 2 tsp garlic
• 1 TB Indian curry powder

Method:

Heat oil and fry onion until soft and slightly golden.
Add garlic, ginger and curry powder and stir for about a minute.
Add 2 cups boiling water and lentils.
Simmer until lentils are very soft (20 minutes or so).
Add salt or pepper to taste

Side - serve as is

Dip - Blend with stick blender or food processor.