HEARTY LENTIL RICE SOUP MIX

SERVES 6 TO 8 PORTIONS

1 cup (200 g) black pearl rice or wild rice

3/4 cup (150 g) dried green lentils

1/2 cup (15 g) dried porcini mushrooms

1/2 cup (10 g) dried shiitake mushrooms

1/4 cup (20 g) dried chopped onions

1 tsp. dried garlic granules

1 tsp. dried rosemary

1 tsp. dried thyme

1 tsp. salt, or more to taste

1/2 tsp. black pepper, or more to taste

1/2 tsp. dried marjoram

1/2 tsp. ground mustard

1/4 tsp. celery seed

8 cups (1920 ml) water

NUTRITIONAL VALUES

Calories: 134kcal
Fat: 0.7g (0.1g S.Fat)
Carbs: 24.7g
Protein: 7.2g
Sugar: 1g
Sodium: 361mg

METHOD

Except for the water, combine all of the ingredients in a 32-oz. (945 ml) jar that can be tightly sealed.

When you're ready to cook the soup, combine the contents of the jar with the water in a large soup pot. Bring the water to a boil over medium-high heat. Cover with a lid, reduce to a medium heat, and bring to a simmer. Cook for 40 to 45 minutes, stirring occasionally, or until the lentils and rice are tender.

Taste the soup and season with additional salt or pepper as desired. Serve immediately.

RECIPE NOTES

If you want to make these into individual servings rather than a large batch, divide the ingredients into 6 zip bags to carry with you.

ARABIAN LENTIL SALAD

SERVES 1 LARGE PORTION

FOR THE SALAD

2 cups (400 g) cooked green lentils

1/2 cucumber

1 very large tomato

2 celery sticks

1/4 bunch of flat leaf parsley

1/4 bunch of mint

5 pitted dates

1 shallot

1 small garlic clove

1 tbsp. olive oil

FOR THE DRESSING

juice of 1 small lime

1 1/2 tbsp. extra virgin olive oil

1/2 tsp. sea salt

pinch of freshly ground black pepper

pinch of ground cumin

pinch of ground allspice

1 tsp. agave syrup

1/2 tsp. harissa

NUTRITIONAL VALUES

Calories: 944kcal
Fat: 20.4g (2.9g S.Fat)
Carbs: 144.8g
Protein: 51.8g
Sugar: 20.2g
Sodium: 519mg

METHOD

To make the salad, place the lentils in a colander, rinse with cold water, and drain. Peel the cucumber, then cut it in half lengthwise, remove the seeds, and cut into cubes. Quarter the tomato, remove the core and seeds, and finely chop. Thinly slice the celery. Remove the leaves from the herb stalks and finely chop. Dates should be cut into small pieces. The shallot and garlic should be peeled and finely chopped. In a pan, heat the oil and sauté the shallot over medium heat before adding the garlic. Allow the mixture to cool before combining it with the prepared ingredients in a mixing bowl.

To make the dressing, combine the lime juice, oil, salt, pepper, cumin, allspice, agave syrup, and harissa in a mixing bowl. Toss the salad in the bowl with the dressing. Allow to infuse for at least 30 minutes before tasting and adjusting seasoning with more salt and pepper if desired

LOADED AVOCADO LENTIL TOAST

SERVES 4 TOASTS

4 slices thick-cut bread, gluten- free if necessary

Cooking oil spray

1 large avocado (200 g)

1 cup (285 g) cooked green or black lentils

1/2 cup (150 g) sliced tomatoes

1 tbsp. (3 g) minced cilantro or basil

1/4 tsp. coarse salt 1/8 tsp. black pepper

NUTRITIONAL VALUES

Calories: 344kcal
Fat: 11.3g (2.3g S.Fat)
Carbs: 46.8g
Protein: 15.5g
Sugar: 2.9g
Sodium: 297mg

METHOD

Coat the four slices of bread with cooking spray and toast until golden brown. Slice the avocado and distribute it evenly among the bread slices. Top each with 1/4 cup (70 g) lentils, a few tomato slices, minced herbs, salt, and pepper. Serve hot.

RECIPE NOTES

Some supermarkets sell cooked lentils in their refrigerated section, while others sell canned cooked lentils. You can bulk cook lentils to have on hand for recipes like this!