On today’s show I discuss a simple whole food plant-based stew of sorts, that is very easy to construct. I use some fresh ingredients and some freeze dried ingredients to demonstrate it’s survival fortitude as well….
Created By: Chef Keith Snow
When making this satisfying fall soup, feel free to substitute ingredients according to what looks best in the market: Use the white and light-green parts of two leeks in place of the onion; try a cup of cubed butternut squash instead of the parsnips.
1 tbs butter
1 large onion
1 clove garlic
1 tbs fresh thyme leaves or 1/4 tsp dried thyme
2 small carrots
2 small parsnips
1 cup French green lentils
1 small ripe tomato
1 1/2 tsp kosher salt
freshly ground black pepper
6 cups water or low sodium chicken stock
1 small bunch Swiss chard
Extra-virgin olive oil
1. In a stockpot, melt butter over medium heat. Add onion, garlic, thyme, carrots, and parsnips; saute, stirring often, until tender, about 5 minutes. Add lentils, tomato, salt, pepper, and the water. Bring to a boil, reduce heat, and simmer uncovered until lentils are tender, about 40 minutes.
2. Add chard to soup and cook until leaves are wilted and tender, about 5 minutes. Season with additional salt and pepper, if desired. Serve with olive oil for drizzling.
Active Time: 30 minutes
Total Time: 45 minutes
Recommended Beverage: Merlot
Created by: Chef Keith Snow
Stewed lentils pack a punch when it comes to nutritious and delicious foods. They are a perfect match for the equally delicious and nutritious wild-caught salmon. All of those flavors combined with fresh herbs and a touch of fennel, will have you going back for seconds.
2 lbs wild-caught salmon
1/2 cup olive oil
2 cups French lentils
2 medium carrots chopped
2 ribs celery chopped
2 small onions chopped
4 cloves garlic chopped
3 sprigs fresh thyme
3 sprigs fresh tarragon
6 cups chicken broth low sodium
3 whole bay leaves
1/4 cup tomato paste
salt and pepper to taste
1 recipe remoulade sauce optional
1. Rub the salmon with some of the oil and season with salt and pepper.
2. Heat the remaining oil in a large pot over medium heat. Add all of the vegetables to the oil and cook for about 10-15 minutes, stirring occasionally.
3. When the vegetables have softened add the lentils, tomato paste, tarragon, bay leaf and thyme. Cook all of this for about five minutes and then add the broth. (Cooking the lentils in the butter first helps them not break down and turn mushy)
4. Bring the lentils to a low simmer and cook for about 20-30 minutes. Season to taste
5. Grill the salmon over medium high heat for about 3-4 minutes per side, some nice coloring will result in more flavor so don’t turn the fish until a good color is achieved.
6. Serve on top of the lentils with remoulade sauce.
Chef’s Notes: I am a HUGE proponent of wild-caught salmon, I know it costs more but eating fish that has been in a natural environment is a key principle of Harvest Eating.[/private]
[private]Created by: Chef Keith Snow
Active Time: 10 minutes
Total Time: 7 hours
Recommended Beverage: Malbec
This is an easy recipes for those days that you don’t feel like making dinner or there is no time. What could be easier than putting the ingredients in and walking away. Don’t be fooled by the simplicity of this recipe. It packs in a ton of flavor with the slow cooked chicken and vegetables and Earthy lentils.
2 lbs chicken thighs skinless
2 cups lentils 2
2 medium carrots cut 1 inch thick
4 ribs celery cut 1 inch thick
2 medium onion large dice
1 bulb garlic cut in half
2 whole bay leaves
4 sprigs fresh thyme
4 cup water
2 tbs tomato paste
1/4 cup Italian parsley chopped
1. Put the chicken, water, bay leaf, garlic and tomato paste in the crock-pot and cook for 6 hours on low, covered.
2. After 6 hours turn the heat to medium high allow to get hot and add the carrots, celery, onion, thyme and cook for another hour on medium high
3. Add the lentils and cook for another 30 minutes add parsley, season to taste and serve.