RICE AND LENTIL SALAD

Lentil and Rice Salad (Loaded with fiber) This will last for days and it's good too.
This has lots of delicious flavors and in 1/4 cup has 15 grams of fiber for the day, and 13 grams of vegetable protein just in the lentils. This recipe is more a method and varies depending on the fresh vegetables available. Other vegetable can be added just experiment with them. If you add tomatoes, squeeze the seed and center out of them and dice them first. (Just use this as a guide or method if you have access to other vegetables.)
1 1/14 cups dried green lentils or Western Family’s has a good product
2 ½ cups chicken broth plus 2 cups or, (follow liquid suggestions on dry beans - rice for the exact amounts)
1-cup rice (long grain)
1 tbls of olive oil
1 boil diced carrot or/and 3 stalks of celery (veg) or ¼ cup diced sweet red pepper etc.,
1 small red onion (finely chopped)
2 cloves of minced garlic (optional)
1 small can of sliced olives
½ cup fresh chopped parsley
2 tsp lemon
Salt and freshly ground black pepper
Follow the directions on the package of lentils for “salad” (boil 10-15 minutes.) After cooking cool, rinse, and drain. Do not over cook lentils for salads.
You do the rice in the same way with or without chicken broth and a bit of salt added. Cool down then add to the beans. Eye ball the two with the right amount of rice for your tastes.
Chop your desired vegetable desired adding together and tossing all the ingredients in a large bowl then top with the oil and lemon. Add your favorite dressing such as olive oil, Italian, mayo i.e. Cover and refrigerate over night blending the flavors into the lentils and rice.
This is one I make up all the time and is my favorite. You don’t have to use chicken or other broths, water works. This has plenty of flavors without adding any broths at all.
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QUICK SEMI-HOMEMADE STEW

Quick Stew (Semi-homemade)
1 Can Dinty Moore stew (15 ounces) (It has no preservatives)
1 potato
¼ to ½ cup more chopped vegetables such as; (peas, carrots, celery or left over veggies_frozen or fresh.
½ cup chopped onion.
Dice potatoes in small stew size and boil.
Add in you veggies
I keep chopped frozen onion in a freezer bag in the freezer ready to go for such a quick meal. Add in a handful.
*This is a method recipe and how much, it depends on the size of the Hormel's Dinty Moore stew. Do the larger sizes for the size of your family. (3 sizes) This is for the smaller can add more potatoes or veg. for the larger sizes.
This is stew is a better flavored product. Mom used another brand but I can't remember which one she used. As you know some of the stews and soups don't have enough in them or flavor. Find a good brand in your area. A good brand will be more costly.
(It has 10 g protein, 200 calories, the fiber is more depending on the added vegetables.

YELLOW SPLIT PEA, PATOTO SOUP

Yellow split pea and potato soup
1 tbs hot chili oil or vegetable oil
1 large red bell peppers, chipped about 1 ½ cups
1 large chopped onion (1 cup)
1 large diced carrot (1 cup)
1 teaspoon finely chopped ginger root
2 gloves finely chopped garlic
1-2 red jalapeno chilies, seeded and chopped
1 ¼ cups dried sorted and rinsed yellow split peas
2 cups broth
1 tbls curry powder
½ tsp salt
2 one inch cube medium potatoes
1 can (14 oz.) unsweetened coconut milk
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(top with this Cilantro Sauce)
1/3 cup yogurt
2 tbs fresh chopped cilantro
¼ teaspoons grated lime peel (zest)
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Heat oil in 3 qt. Saucepan over medium high heat. Cook bell pepper, onion, carrot, ginger root, garlic and chilies in oil, stirring occasionally, until onion is tender.
Stir in remaining ingredients. Heat to boiling and reduce heat. Cover and simmer 5-35 minutes until peas and potatoes are tender.
6 servings
Fiber 6 grams :(one serving)
protein 15 grams
380 calories
Whenever I use curry I like the cream sauce made with coconut milk. No need of more protein. You can leave out some of the optional items, such as the chilies, or use chicken or veg. broth.