Minty Lemony Beany Soup

Cold days are the perfect excuse to make a big pot of hearty soup. My love for lentils and legumes is certainly no secret. Beans and lentils are fibre rich, a good source of protein, vitamins and minerals and can be added to grains, soups and salads. There are so many shapes sizes and colours to choose from that you have endless options with this inexpensive, healthy ingredient. 
Several years ago, a classmate from Iran made me a delicious soup called Ash with several kinds of beans and grains garnished with crispy fried onions and garlic. While my inspiration is certanly from that delicious dish I had 20 years ago, my version transpired because I had leftover boiled chickpeas and wanted to use it up. This is a vegetarian dish that is quite filling and definitely tastes better the next day.

Skill Level: Medium 

Serves: 8-10

INGREDIENTS:

• 4 cups cooked chick peas (if using canned chickpeas - 2 x 454 ml)
• 2 cups cooked red kidney or fava beans (if using canned - 1 x 454 ml)
• 2 Tbsp cooking oil
• 1/2 cups red lentils (masoor) 
• 2 large red onions sliced
• 5 cloves garlic
• 2 tsp salt
• 1 tsp pepper
• 1 tsp red chili flakes
• 1 tsp turmeric powder
• 1 tsp chili powder
• 1/2 tsp all spice
• 1 tsp cumin powder
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg powder
• rind and juice of 1/2 a large lemon
• 3 Tbsp dried mint
• 4 cups of fresh chopped spinach 
• 7 cups vegetable stock

METHOD: 

1. In a large pan on medium heat, add oil and saute onions and garlic until transparent
2. Add all spice, cumin, chili flakes, turmeric and chili powders, nutmeg, cinnamon, salt and pepper and stir into the onion garlic mixture
3. Add chickpeas, fava beans and red lentils and stir, then add vegetable stock
4. Check seasoning, reduce heat, grate lemon rind and add juice of 1/2 lemon into the pan
5. Cover and cook for 1/2 an hour until red lentils are cooked (the chickpeas and beans are already cooked and will get softer but should still retain its shape
6. Add spinach and cook until just wilted, serve hot
7. If serving the following day, you may need to add more water as the beans will have absorbed some liquid and the consistency will be quite thick

HUMMUS - MIDDLE EASTERN (CHICKPEA DIP)

Summer is fully upon us, at least the temperatures today are peak summer digits. Cooking will just add to the heat so lunch this afternoon was hummus and pita. A quick trip to the local Middle Eastern store nearby provided already cooked falafel and some kebabs. Neither frying nor BBQ was an option today. Hummus is protein and fibre rich, made with chickpeas and sesame paste and is easy and delicious. I soak my chickpeas overnight, change the water a few times and in the pressure cooker, it is ready in mere minutes. I have extolled the virtues of pressure cookers and chickpeas in an earlier post so I will not go into it again : >

Skill Level: Easy 

Serves: 4 - 6

INGREDIENTS:

• 2 cups chickpeas (soaked overnight and boiled the following day) or 1 large can of chickpeas
• juice of 2 large lemons (more if you like your hummus tart) 
• 1 tsp salt
• 4 Tbsp tahini (sesame paste sold at most local supermarkets in the international aisle)
• 2 Tbsp olive oil
• 3 large cloves of garlic 
• 1/2 - 3/4 cup of water

METHOD: 

1. In a large bowl, rinse chick peas and soak overnight, the following day, boil without salt until tender
2. Use 4 cups of the (boiled and drained) chickpeas and freeze the rest for another time or another recipe
3. To the food processor add garlic and mince, then add chickpeas, 1/4 cup of water, salt, lemon juice and puree until fine
4. Add the tahini (sesame paste) and mix till blended
5. Add more water if necessary, do not make it too watery
6. Refrigerate for a half hour before serving
7. Just before serving, pour olive oil and serve with pita bread and olives