Vegetarian Lentil Paella

If on a Sunday in early Autumn, you have a craving for fresh tomatoes in a warm, cooked dish rather than a  salad, may I suggest Vegetarian Lentil Paella. I don't want to be disloyal to my favourite ratatoulle but if pressed to choose, I think I'd use my last two tomatoes in this recipe:

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Vegetarian Lentil Paella
adapted from Better Homes & Gardens Vegetarian Recipes (Cooking for Today)

1 medium red or orange sweet pepper, chopped
1 medium yellow sweet pepper, chopped
2 stalks celery, sliced (1 cup)
1 medium white onion, chopped (1/2 cup)
1 medium red onion, chopped (1/2 cup)
4 cloves garlic, minced
2 tablespoons olive oil
1 cup lentils {addendum - I used split red lentils}
1-3/4 cups vegetable broth
1/8 teaspoon powdered saffron or 1/2 teaspoon tumeric
2 medium tomatoes, seeded and chopped (1 cup)
1 cup fresh or frozen (thawed) peas
1/3 cup pimiento-stuffed olives
1/3 cup pitted ripe olives
1/4 cup snipped cilantro or parsley

In a Dutch oven cook the peppers, celery, onions, and garlic in hot oil till the onion is tender but not brown. Rinse lentils. Add lentils, vegetable broth, and saffron or tumeric to the pepper mixture. Bring to a boil; reduce heat. Cover and simmer for 20 to 30 minutes or till lentils are tender and liquid is absorbed. Stir in tomatoes, peas, stuffed olives, ripe olives, and cilantro or parsley. Heat through. Season to taste before serving. Makes 4 servings.

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Food guide comparision:

A generous ladle-full (about 375 mL or 1-1/2 cups) of the paella served over a small scoop (about 175 mL or 3/4 cup) of brown basmati rice provides 2 servings of Vegetables, 1-1/2 servings of Grains, and 1 serving of Legumes, Nuts and Other Protein-Rich Foods.

Without consulting a computer program or food composition tables, I can tell you this vegetarian paella is an excellent source of protein, fibre, vitamin C, folate, vitamin A, and the anti-oxidant, lycopene. I'm following Martha Rose Shulman's example and not listing a more detailed nutritional analysis. (Thank you, Kathryn, for pointing out this thoughtful, provocative article -- required reading for anyone at risk of "nutritionism".)  Marion Nestle's comment, in the same article, applies here:

The basis of healthful diets is variety, relatively unprocessed foods, and not eating too much. Variety and processing matter because 'real' (relatively unprocessed) foods contain large numbers of required nutrients but in different amounts and proportions. If you vary food intake, you don't have to worry about individual nutrients because the foods complement each other.

(If you are on special diet for a medical condition, please email me and I will provide you with the nutrient analysis so you can determine if this recipe is appropriate for you.)

Aubergine, courgette & tomate

As an English-speaking Canadian, I really should say "eggplant, zucchini and tomato" but I prefer the terms in the title. I think they're more appetizing and certainly more fun to say. Here's one of my favourite recipes featuring this summer vegetable trio. It's very simple: just pick your vegetables from the garden or farmers' market, then wash, chop, toss, season, roast, and savour. 

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Big Batch Oven Roasted Ratatouille
from Dietitians of Canada’s Simply Great Food

Serves: 12
Preparation time: 20 minutes/ Cooking time: 30 minutes
Preheat oven to 450 deg F (230 deg C)
16-by 12-inch (40 by 30 cm) shallow roasting pan

4 tomatoes, chopped
4 cloves garlic, chopped
3 small Italian eggplants, cut into 1/2-inch (1 cm) rounds
4 small zucchini, cut into 1/2-inch (1 cm) rounds
1 red or orange bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 large red onion, cut into chunks
3 tablespoons olive oil
Salt & freshly ground black pepper
1 small bunch fresh basil, roughly torn
1/2 cup freshly grated Parmesan cheese

1. In a large bowl, combine tomatoes, garlic, eggplants, zucchini, peppers, & red onion. Add olive oil & toss to coat. Transfer to roasting pan & season to taste with salt & pepper.
2. Roast on the top rack of preheated oven for 15 minutes.  Stir & roast uncovered for another 15 minutes or until vegetables are just soft & tinged brown on the edges.
3. Transfer to a serving bowl & stir in basil. Sprinkle with cheese.

Serving idea: Serve warm over whole wheat spaghetti with grated Parmesan cheese.

Variation: if you make this recipe in the winter, when tomatoes are lacking in flavour, substitute whole, drained, canned tomatoes.

Planned Extras: This recipe allows for extra servings that you can use as a filler for vegetable lasagna.

(My variation:  Optional ingredients: 1 19-ounce (540 mL) can white beans, drained & rinsed; 1 small bunch fresh parsley, chopped.  Add beans half-way through roasting the vegetables.  Stir in parsley with the basil.

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Nutrients per Serving (about 1 to 1-1/2 cups per serving)

Calories (kcal)	82.6		Thiamin (mg)	0.1
Fat (g)	5.0		Riboflavin (mg)	0.1
Protein (g)	3.3		Niacin (ne)	1.5
Carbohydrate (g)	7.7		Folate (μg)	33.3
Sugar (g)	3.4		Vitamin B6 (mg)	0.2
Fibre (g)	2.2		Vitamin B12 (μg)	0.1
Vitamin A (μg)	50.3		Calcium (mg)	69
Vitamin C (mg)	67.9		Iron (mg)	0.6
Vitamin D (μg)	0		Sodium (mg)	75.6
Vitamin E (mg)	1.1		Potassium (mg)	353.8

Nutrient analysis performed using Dietitians of Canada’s Recipe Analyzer.

Canada’s Food Guide Servings (per one serving of recipe)

Vegetables and Fruit	2
Grain Products	0
Milk and Alternatives	1/8
Meat and Alternatives	0

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Do you have a favourite Ratatouille or other recipe that features these summer vegetables? Please share in the comments below.

Not just a cool-season crop: Kale in summer

Last weekend I found a tasty, cool solution to my latest vegetable quandary: how to eat kale (Brassica oleracea) in the summer. These are the Epicurious reviews and photo that convinced me to use my first kale harvest in a salad rather than play it safe and make a classic kale and potato soup, which, despite its flavour and nutrition, doesn't appeal to me on a sunny June day when I don't want to ingest anything warmer than I am.

The recipe

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Lacinato Kale and Ricotta Salata Salad (Source)

"Inspired by an antipasto that's popular at New York City's Lupa, this substantial salad takes a hearty, rich green that's usually cooked and proves how delicious it can be when served raw."

Yield: Makes 6 servings       active time: 25 min       total time: 25 min

INGREDIENTS

3/4 to 1 pound [340 to 454 grams] lacinato kale (also called Tuscan kale) or tender regular kale, stems and center ribs discarded
2 tablespoons [30 mL] finely chopped shallot
1 1/2 tablespoons [25 mL] fresh lemon juice
1/4 teaspoon [1 mL] salt {note: I don't think the extra salt is needed. I find the cheese salty enough}
1/4 teaspoon [1 mL] black pepper
4 1/2 tablespoons [70 mL] extra-virgin olive oil
2 ounces [60 g] or 1 cup [250 mL] coarsely grated ricotta salata

PREPARATION

1. Working in batches, cut kale crosswise into very thin slices. {I used scissors. After I established a technique and rhythm, it became a pleasant, relaxing task carried out in early morning sunshine & quiet on the balcony}
   
2. Whisk together shallot, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
3. Toss kale and ricotta salata in a large bowl with enough dressing to coat well, then season with salt and pepper. {I suggest just enough dressing to coat lightly and omit the salt}.
   

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The ingredients in my version

I'll be the first to admit my salad photo is not as pretty or professional as this Gourmet image but I'm pretty sure my version was as fresh and flavourful -- credit to good seeds, compost-enriched soil and the kindness of Mother Nature who showed a mostly sunny face from early May through mid-June. 

Greens: Italian Heirloom Kale, 'Lacinato'
Description & nutrition information (PDF)

Cheese: Ricotta Salata
Description & nutrition information (PDF)

Extra virgin olive oil & lemon

Kale ribbons & grated cheese, "undressed"

A variation on the original Gourmet recipe, served with sliced cucumbers.

My rating: 3.5 out of 4 forks (using the Epicurious rating system). The cheese was a bit salty for my palate. I'll make the recipe again, but use ricotta, though it will give a different texture. I'd also like to try some of the reviewers' suggestions such as serving the salad on crostini and other breads and crackers or adding grated carrots, hard boiled eggs & sunflower seeds and putting it over brown rice to make a one-dish supper. I think finely sliced kale, grated cheese and other finely grated and minced veggies would be a tasty filling in a rice-paper roll.

Recommended reading

From the blog 365 Days of Kale:

• What's in kale? Indole-3-carbinole
• What's in kale? Glucosinolates
• What's in kale? USDA nutrient content data
• What's in kale? Calcium
• How should I eat my kale, raw or cooked

Eat the seasons|kale

New York Times Recipes for Health: Kale

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I'm looking forward to your comments about this natural super-food and ways of enjoying it in any season.