Salads

Lily's red lentil soup

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My mom’s famous lentil soup was one of the most popular recipes in Nourish, and is currently taught in cancer prevention programs all across Canada. Simple to make, delicious to eat. Enjoy!

TOTAL TIME: 30 MINUTES

SERVES: 4

INGREDIENTS

1 Tbsp olive oil

2 cloves garlic, minced

1 small shallot, minced

2 carrots, diced

1 celery stalk, diced

1 small sweet potato, diced

1 cup red lentils, sorted and rinsed

4 cups no-salt-added vegetable broth or water

1 tsp dried dill

½ tsp salt

¼ tsp pepper

DIRECTIONS

  1. Heat oil in large pot. Add garlic and shallot. Cook until fragrant and tender, about 3 minutes.

  2. Add carrots, celery and sweet potato and combine well. Cook about 3 minutes.

  3. Stir in red lentils and stock. Reduce heat, cover and let cook 25-30 minutes, or until lentils have thickened.

  4. Add dill, salt and pepper, adjusting to taste.

Corn and quinoa salad

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Quick-to-cook quinoa is the perfect base for this delicious dish, which features black beans, corn, cumin, and lots of fresh cilantro. Bright, flavourful and lively, the leftovers make a fantastic take-along lunch!

TOTAL TIME: 20 MINUTES

SERVES: 6

INGREDIENTs

  • 1 cup quinoa

  • 2 cups water

  • 1½ cups corn kernels

  • 1 can black beans, drained and rinsed

  • 1 red pepper, seeded and diced

  • 1 cup chopped fresh cilantro

  • 1/3 cup fresh lime juice

  • 1/3 cup extra virgin olive oil

  • 1 tsp sea salt, plus more to taste

  • 1 tbsp cumin

  • 1 tbsp finely chopped fresh cilantro

DIRECTIONS

  1. In a medium-sized pot, add quinoa and water. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

  2. In a serving bowl, mix together the corn, black beans, red pepper and cilantro. Add cooked quinoa and stir to combine.

  3. In a small bowl, whisk together lime juice, oil, salt, cumin and cilantro.

  4. Pour dressing over the bulgur-quinoa mixture and stir to combine.

  5. Serve with fresh lime wedges.

Peanut noodle salad

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This recipe delivers! It's full of flavor, bursting with color, and is a treat for all five senses.

TOTAL TIME: 20 MINUTES

SERVES: 6-8

INGREDIENTS

  • 375g whole grain linguini pasta

  • 2 tbsp olive oil

  • 1 cup thinly sliced leeks, white and pale green parts only

  • 1 red bell pepper, thinly sliced

  • 1 yellow bell pepper, thinly sliced

  • 1 large carrot, grated

  • 1½ cup frozen shelled edamame

  • 3 cups purple cabbage, thinly sliced

  • ½ cup fresh cilantro, chopped

  • ¼ cup smooth natural peanut butter

  • ½ tsp finely grated lime zest

  • ¼ cup fresh lime juice

  • 2 tbsp toasted sesame oil

  • 1 tbsp maple syrup

  • 3 tbsp sodium-reduced tamari

  • 2 tbsp balsamic vinegar

  • 1 tsp hot sauce (optional)

DRESSING

DIRECTIONS

  1. In a large pot of boiling water, cook linguini according to package directions. Drain and rinse with cool water. Toss noodles to keep them from sticking and set aside to drain. Transfer to a large bowl.

  2. Heat oil in a large fry pan over medium high heat. Add leeks and sauté for 3-5 minutes or until softened. Add bell peppers and sauté for another 3-5 minutes or until soft. Add carrot, edamame and cabbage. Sauté for another 5 minutes until all the vegetables are tender-crisp.

  3. Remove from heat and add to noodles. Add cilantro and toss to combine.

  4. In a medium sized bowl, whisk together peanut butter, lime zest, lime juice, oil, maple syrup, soy sauce, vinegar and hot sauce. Pour over noodle mixture and stir well. Serve.