Red Lentil Soup

Today’s guest recipe is by Boston Globe writer, Allison Boomer. A big lentil fan, she recommends using either Red Chief or Petite Crimson lentils from Zürun.

Her last recipe contribution to Summer Tomato was also a huge hit:

French Green Lentils Roasted With Carrots And Beets

Allison is an artisanal food expert, marketing professional, writer and nutritionist. She partners with people and businesses who share a passion for handcrafted food. She’d love to connect with you on Facebook.

Red Lentil Soup With Indian Spices

Serves 6-8

by Allison Boomer

Ingredients:

• 6 tablespoons olive oil
• 2 onions, finely chopped
• 4 cloves garlic, finely chopped
• 2 teaspoon ground cumin
• 2 tablespoons tomato paste
• Salt and pepper, to taste
• 1/4 teaspoon chili powder, or more to taste
• 2 quarts chicken stock
• 3 cups water
• 1 pound (2 cups) red lentils, rinsed with cool water and sorted to remove any small stones
• 2 large carrots, cut into 1/4-inch dice
• 1 can (about 14 ounces) diced tomatoes
• Juice of 1 lemon

1. In soup pot over medium heat, heat the olive oil. When it is hot, add the onions and cook, stirring often, for 8 minutes. Add the garlic and cook for 1 minute more.

2. Stir in the cumin and cook, stirring, for 1 minute. Add the tomato paste, salt, pepper, and chili powder. Cook, stirring, for 1 minute more.

3. Add the stock, water, lentils, carrots, and tomatoes. Bring to a boil, partially cover the pan, and turn the heat to medium-low. Simmer the soup for 30 to 40 minutes or until the lentils are soft.

4. Add the lemon juice. Taste for seasoning and add more salt and chili powder, if you like.

Tags: Indian food, lentils

Photo by TheGiantVermin

We all know the story. Eating carbohydrates causes a spike in blood sugar, which results in a surge of insulin. Insulin shuttles all that extra sugar into your fat cells and you become obese. Over time, your poor helpless organs become resistant to insulin and you develop type 2 diabetes, heart disease and high blood pressure, thereby shortening your life by 7 years.

All of that is true.

The story is more complicated, however, because all carbs are not created equal.

I’m not here to tell you sugar and flour won’t make you fat, they will. But unrefined foods that just happen to be slightly higher in starch or sugar don’t, in reasonable quantities, elicit giant blood sugar spikes or abnormally high insulin levels.

Instead, unprocessed carbohydrates generate gentle, moderate rises in your blood glucose and insulin, giving you a small but long-lasting supply of energy your muscles can use for several hours. This is what is supposed to happen when you eat nourishing food, and normal healthy people have no reason to fear it.

(In my experience, eating intact grains can even curb sugar cravings and help you avoid those late night slip ups that undo all your progress and riddle you with guilt.)

So what are these magical carbs that don’t make you fat? Pretty much anything you can find in nature. If it comes in a box and has a prominent “whole grain” sticker on it, you’re barking up the wrong tree.

Don’t get me wrong, this is not a license to gorge yourself on grains or any food. Eat enough of something, or eat it quickly, and you’ll still end up with more sugar in your blood than your body knows what to do with. But in moderate quantities you can eat from the following list without risking your life or growing out of your favorite jeans.

10 Tasty Carbs That Won’t Make You Fat

1. Fruit

Popular diets like Slow-Carb recommend limiting fruit, mainly because it makes “rapid fat loss” a little less rapid. However you can continue to lose weight even while eating fruit, so long as you don’t pig out on it. Fructose, the sugar in fruit, is bad for you not because it raises your blood sugar, but because it is converted to fat in the liver. However the relatively small amounts of fructose present in whole fruit is nothing to worry about.

2. Beans

Though beans are relatively rich in carbs, a substantial portion of it is fiber and the overall glycemic load is pretty low. Beans are also an excellent source of iron, protein and folate, as well as essential minerals.

3. Oats

Oatmeal is tricky because Quaker and other companies have somehow convinced us that cooking real oats is too hard and time consuming for any civilized human being. This conveniently allows them to mark up the prices on their instant, pre-sweetened varieties that are closer to dessert than they are to a healthy breakfast. But in reality real rolled oats are low calorie, high fiber, and not fattening in the least. They also cook up in minutes.

4. Dairy

Have you ever checked the label of plain yogurt and wondered how all that sugar got in there? No you’re not crazy, it’s just that the FDA nutrition labels don’t distinguish between added sugar (sucrose or fructose) and naturally occurring sugars like lactose, the sugar in milk. In reasonable quantities and without added sugars (read labels carefully), unsweetened dairy products will not usually contribute to fat accumulation.

5. Lentils

Like beans, lentils are full of fiber and slowly digesting. If anything, adding lentils to your diet will likely help you lose weight, not make you gain it.

6. Farro

One of my favorite foods, farro is a dense and chewy grain with a thick husk and rich flavor. Although it is a grain, farro is very filling and a little goes a long way. No need to spike your blood sugar with this stuff.

7. Wine

Though people often cite wine and alcohol as having a lot of calories, your body digests alcohol calories different than sugar calories and they have virtually no impact on glycemic response. Though there are many reasons to keep your wine portions under control, sharing the occasional bottle won’t stop you from losing weight.

8. Quinoa

Technically a seed and not a grain, quinoa (keen-wah) is high in protein and fiber, and has a very low glycemic index. It’s also high in iron, has a complete amino acid profile (great for vegetarians) and cooks in almost no time.

9. Brown rice

A lot of people claim to dislike brown rice, but cooked properly it can be a beautiful addition to almost any meal. A small serving of brown rice can make your salads, stir fries and other vegetable dishes more satisfying, while not forcing that big blood sugar spike you’d get from eating bread.

10. Potatoes

This may surprise you, but moderate amounts of potatoes cooked in healthy oils (not processed vegetable oils) won’t make you fat. Potatoes are actually fairly high in iron, vitamin C, vitamin B6 and minerals, making them a healthy alternative to other starches so long as you don’t go nuts.

What are your favorite healthy carbs?

Tags: alcohol, beans, brown rice, carbs, dairy, farro, fruit, high-carb, intact grains, lentils, low-carb, oats, potatoes, quinoa, Slow-Carb, whole grains, wine

Thanks to all of you who participated in the latest episode of Summer Tomato Live, your questions were great and I had a blast.

The recording of the show is above, and you’ll notice quickly that I had to re-record the audio since I had some trouble during the recording. Sorry about that, I’ll get this technical stuff right eventually.

We still have samples of Zürsun cranberry beans as well as a free Foodzie Tasting Boxes ($20 value) for the first 150 people that sign up for Tomato Slice by March 15. For more info about the show and newsletter read this. US shipments only.

Subscribe to Summer Tomato Live ($3.99/mo)

The next live show is scheduled for Wednesday, March 16, at 6:30pm PST, and the topic is Habit forming and habit breaking. The following episode will be about healthy vegetarian and vegan diets, which I’ll try to make interesting for omnivores as well.

The episode will also be available soon on iTunes.

Today’s show notes:

Sponsors:

• Foodzie
• Zürsun Heirloom Beans

My go-to recipes:

• Quick Fix: Super Easy Kale With Pecans Recipe
• Quick Fix: Collards, Carrots and French Green Lentils
• How To Make Eggs Taste As Good As Bacon
• Pea Greens With Carrots And Scrambled Eggs
• 10 Ways To Make Your Salad More Satisfying
• 8 Reasons Breakfast Makes Your Life Better
• Better Than Butternut: Roasted Delicata Squash
• Roasted Curried Cauliflower To Die For

My tricks for cooking without pasta:

• Better Than Pasta Subtitutes: Summer Squash Noodle Recipe and Video
• Healthy Pasta Substitute: Chickpeas (with recipe)

Time saving tricks:

• How (And Why) To Cook And Freeze Large Batches Of Lentils
• How to cook dried beans using a pressure cooker
• How to cook and freeze single servings of brown rice

Exercise tips & alternatives:

• My weekly workout
• How To Start Working Out When You Don’t Like To Exercise
• Non-Exercise Activity Thermogenesis – It’s NEAT!

How to:

• How to switch from coffee to tea
• Healthy Vegetable Sources of Protein and Iron

Recommended healthstyle gear:

• Fagor Splendid 6-Quart Pressure Cooker
• OXO Good Grips 10-Piece POP Container Set

Let me know if there are any other links you’d like me to include.

Tags: beans, Bi-Rite Market, eggs, farro, fish, Healthstyle, kimchi, lentils, pressure cooker, salad, Samovar Tea Lounge, snacks, sushi, Whole Foods, yogurt

Dosa's Rasam

I’m absolutely delighted to be sharing this top secret recipe from the kitchen of one of my favorite restaurants, Dosa. I recently highlighted this recipe in an article I wrote about lentils and their health benefits for Edible SF, where you can read more about the soup.

Dosa owner Anjan Mitra is very protective of his recipes and I am eternally grateful to him for sharing this one for rasam, a spicy lentil soup. If you have a minute please stop by and thank him on Twitter (@dosasf) and Facebook.

If you’ve never explored Indian cooking, it’s a fantastic way to familiarize yourself with new spices and feel like a culinary badass. These recipes never cease to impress, and as much as I adore (and rely on) simple recipes, it’s fun to try something a little more challenging every now and then.

The hardest part of this recipe will be tracking down some of the more elusive ingredients. While the majority of the spices can be found at a regular grocery store, a few ingredients may require a trip to an Indian grocery or specialty store. For more info on the ingredients, check out my last article on rasam ingredients.

A few notes before you begin:

1. You’ll need a spice grinder. A coffee grinder will work, but you’ll need to clean it well before using it again for coffee.
2. Curry leaves are not necessary if you can’t locate them, but do not attempt to substitute curry powder.
3. The better quality tomatoes you use, the better the recipe will turn out.
4. This is meant to be spicy, but you can adjust the spice level depending on your tolerance by switching up the type and number of chilies you use.
5. The lentils and the tamarind each require a 1 hr soak before cooking, so plan accordingly.
6. Since some of the ingredients are difficult to find, once you have them you can make a large batch and freeze the rest in quart-sized containers.

Dosa’s Rasam “Fire Broth” Recipe

© DOSA May not be copied or distributed without prior written permission

Approximately 8 portions.  Naturally vegan & gluten-free.

Ingredients:

• 1/2 c. Toor dal (lentils) aka Pigeon Peas, available at most Indian grocery stores
• 4 Organic red tomatoes cut and blended
• 1 1/2 sq. inch Tamarind pulp (usually sold in blocks)
• 1/2 Organic lemon
• 1/4 c. Chopped cilantro
• 6 Cloves of garlic
• 5 Dried red chilies
• 6-8 Fresh curry leaves (leave out if you can’t find them, do not use “curry powder”)
• 4 tsp Cumin seeds
• 3 tsp Whole black peppercorns
• 4 tsp Coriander seeds
• 1 tsp Mustard seeds
• 1/4 tsp Turmeric
• 1/8 tsp Asafetida (This stuff is very potent so don’t overdo it. Gluten-free versions with rice-flour are available.)
• 10-11 c. Water
• 1-2 tbsp Oil
• 1 1/2 tsp Salt

Preparation:

Tamarind

1. Soak the tamarind in 1/2 cup of water for 1 hour.

Toor dal

1. Soak to the Toor Dal in 1 cup of water for 1 hour.
2. Add 5 additional cups to the Toor dal and cook for about 15 to 20 minutes on a medium flame or until grains are very soft and blending with the water. (Note from Darya: this took closer to 30 minutes for me)
3. Let it cool for 5 mins, then blend the Toor dal with the water. (Note from Darya: a hand blender works well)

Garlic

1. Crush whole garlic and grind into a paste (Note from Darya: use mortar and pestle or back of wooden spoon)

Powdered Spice Mixture

1. Grind cumin, peppercorn and coriander seeds. It can stay relatively coarse, but should be fine enough to drink in the soup.
2. You can use a coffee grinder, however, be sure to clean it thoroughly after use.

Tomatoes

1. Cut and blend the tomatoes into a pulp. (Note from Darya: use a food processor or blender)

Cooking:

**Have all your ingredients ready since some of these steps are relatively quick

1. Add a minimal amount of oil to coat the bottom of a soup pot.  Turn to medium-high heat.
2. When the oil is hot, add mustard seeds, dried red chiles and curry leaves.
3. Keep stirring for about 2 minutes. You’ll get the aromatic flavors of these ingredients.
4. Add asafetida and keep stirring for another 30 seconds.  This has a very strong aroma of onion and garlic so make sure you don’t add too much.
5. Add turmeric and crushed garlic paste. Lower the flame slightly and keep stirring to ensure the garlic doesn’t burn. Stir for another 2 to 3 minutes or until the raw garlic flavor has dissipated.
6. Add the fresh tomato pulp.
7. Add tamarind pulp with the water in which it’s been soaking.
8. Stir and cook for about 2 to 3 minutes on a medium flame.
9. Add the powdered spice mixture.
10. Cook for about 5 to 6 minutes on a medium flame.
11. Stir intermittently. You’ll notice the aromatic flavors of the spices.
12. Add the blended Toor dal (lentil) and stir.
13. Add remaining water about 2 to 3 cups. You can add more or less water depending on how thin or thick you would like the soup. It’s flavorful enough to be served relatively thin.
14. Add cilantro.
15. Add salt.
16. Squeeze 1/2 an organic lemon.
17. Simmer for 10 minutes and stir intermittently. Do NOT boil or cook. When it starts to froth you’re done.
18. Check salt and add to taste if needed. (Note from Darya: I added an extra 1/4 tsp to get the same taste as at the restaurant)

Serving:

• This nutritious and flavorful soup has a grainy and coarse texture as a result of the coarsely blended spices.
• Stir the pot before ladling the soup into a cup as the spices will settle to the bottom.
• Serve hot and garnish with cilantro.
• It can be drunk straight from a cup or even eaten with rice.
• You won’t even notice it’s vegan and gluten-free!

HUGE thanks to Anjan and Dosa for sharing this amazing recipe.

Tags: Dosa, gluten free, Indian food, lentils, rasam

Rasam Ingredients

The rain didn’t let up yesterday, so rather than face the cold wet farmers market I decided to visit the Jai Ho Indian grocery store to pick up some ingredients I can’t find at my normal spots.

Jai Ho was recommended to me by Anjan Mitra, a friend and owner of San Francisco’s premier South Indian restaurant Dosa. I’m a huge fan of Dosa and recently interviewed Anjan for an article about lentils and their health benefits I wrote for Edible SF.

Dry Goods

Jai Ho Indian Grocery

I’m delighted to report that Anjan was nice enough to share his amazing Rasam “fire broth” recipe for lentil soup, which I’ll publish here at Summer Tomato tomorrow.

Today I want to share some of the ingredients that go into the soup, since they may not be familiar to those of you who don’t have experience cooking Indian food.

Toor Dal

The soup is based on a type of lentil (“dal” in Hindi) called toor dal, or pigeon peas. Toor dal are medium sized yellow lentils that fall apart easily when cooked through. You should be able to find them at any Indian grocery store.

The recipe also calls for wet tamarind pulp, the kind sold in blocks. The one I got actually had chunks of stems in there, which I had to pick out.

Asafetida

Wet Tamarind

Asafetida is a potent smelling herb that comes in powder form. This was the first time I had worked with it so I had to check Wikipedia to see exactly what it is. Apparently asafetida is also known as “devil’s dung” but, ironically, is a known antiflatulent. How have I never heard of this stuff?

Turmeric

The only other ready ground spice used in the recipe is turmeric, which some research suggests may help in preventing Alzheimer’s disease. You can find ground turmeric at any grocery store.

Dried Chilies

As you might expect, the soup calls for several sources of heat. The first are dried red chili peppers. I used my own Thai dragon peppers I dried last summer, but any form of red chili works here.

Whole Black Peppercorns

Some of the heat also comes from a generous portion of black peppercorns, which are ground together with several other spices that form the main flavors of the soup.

Cumin Seeds

The other spices in the mixture are cumin and coriander seeds. Mustard seeds are also called for, though these are added whole and are not ground with the other spices.

Coriander Seeds

One of the hardest to find ingredients for the recipe is fresh curry leaves. The recipe is very explicit that if you cannot find them you should leave them out and under no circumstances substitute ground curry powder. I was able to find fresh leaves at Jai Ho, and their flavor was more subtle than I expected.

Fresh Curry Leaves

And of course, don’t forget your garlic.

Garlic

Stay tuned tomorrow for Dosa’s rasam recipe.

Tags: chili peppers, coriander, cumin, Dosa, Indian food, Jai Ho, lentils, spices, tamarind, turmeric