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Meatless Monday: Lentil and Kale Power Soup

Lentil and Kale Power Soup

Enjoy this soup with rice, quinoa or crusty bread for a simple hearty meal. Or add 2 inch tofu cubes for additional protein.


  • 6 cups vegetable broth
  • 1 bunch  kale, stems and center ribs discarded and leaves sliced thin (about 2 cups)
  •  juice of 1 lime
  • 1 1/2 cups green lentils (rinsed)
  • 3 tablespoons olive oil
  • 1 medium potato, cut into small cubes
  • 1 cup shredded carrot
  • 1 cup chopped onion
  • 4 cloves garlic, minced
  • 2 tomatoes, diced
  • 2 bay leaves
  • 2 tsp. curry powder
  • 2 tsp. ground cumin
  • 1 tsp. of cayenne
  • salt and ground black pepper to taste
  • 1 tbsp. fresh cilantro (optional)


Heat olive oil in a large pot over medium heat. Sauté the shredded carrot, chopped onion, minced garlic, lentils and curry powder in the hot oil until softened (about 5 minutes). Pour in the broth and rest of ingredients. Bring to a boil, then reduce the heat to low and simmer for 45 minutes to 1 hour, or until the lentils, carrots and potatoes are soft. Remove bay leaves. For a creamier texture, purée half of the soup in a blender  or food processor and add it back to the pot. Simmer, uncovered, for 3 more minutes.

Taste and season with more salt or pepper as needed, then stir in the lime juice. Remove from the heat and garnish with cilantro. Serves 6

Meatless Monday, an international movement, encourages people everywhere to cut meat one day a week for personal and planetary health.

Recipe and Image Courtesy:  meatlessmonday.com




Meatless Monday: Quinoa Salad with Feta, Dates and Mint

Quinoa Salad with Feta, Dates and Mint

Quinoa is a delicious and nutty grain. It’s also one of the most protein-rich foods we can eat and is a complete protein containing all nine essential amino acids. Another benefit, Quinoa contains almost twice as much fiber as most other grains. It’s also very versatile and great hot or cold. I even stir a cup of Quinoa into soups and stews.

This salad is a good main dish option and kids will love it too.


1 cup quinoa
2 green onions* (green & white parts) sliced thinly
1 cup chopped dried dates
120 grams good sheep milk feta cheese, cubed
1/4 cup chopped fresh mint
1/4 cup pine nuts
1/4 cup extra virgin olive oil
1/8 cup apple cider vinegar
1 tbsp honey
salt and pepper


Bring 1 1/4 cup water to boil. Add the strained quinoa. Turn down the heat to low, cover and simmer for 12 minutes. Take it off the heat and let it sit for 5 minutes. Fluff with a spoon. Cool the quinoa. In order to cool it faster, spread it out onto a cookie sheet.

In a bowl, combine the cooled quinoa, the dates, feta, green onions and the mint. Toast the pine nuts by heating a small frying pan over medium-high heat. Add the pine nuts and stir frequently or shake the pan for about 4-5 minutes until the pine nuts become fragrant and lightly toasted. Watch carefully! They can go from toasted to burnt quickly. Add the pine nuts to the quinoa mixture. Whisk the olive oil, apple cider vinegar and the honey in a small bowl. Pour over the quinoa salad and stir to combine. Season with salt and pepper.

Chill for at least 30 minutes. Enjoy!

Meatless Monday
, an international movement, encourages people everywhere to cut meat one day a week for personal and planetary health.

Recipe and Image Courtesy:  thepomegranatediaries.com

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