| Quick and Simple Red Lentil Dahl |
This comforting and easy-to-prepare red lentil dahl is rich and c... |
vegan, gluten-free, high protein, meal prep |
{"title":"Quick and Simple Red Lentil Dahl","description":"This comforting and easy-to-prepare red lentil dahl is rich and creamy, taking only 30 minutes to create a delicious meal packed with protein and fiber. Made in one pot with budget-friendly ingredients, it's perfect for quick weeknight dinners.","prep_time":"10 minutes","cook_time":"20 minutes","total_time":"30 minutes","servings":"8 servings","tags":["vegan","gluten-free","high protein","meal prep"],"components":[{"name":"Lentil Dahl Base","ingredients":[{"name":"olive oil","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"yellow onion","quantity":"1 large, chopped small","preparation_notes":"chopped small","substitutions":[]},{"name":"garlic","quantity":"5 cloves, minced","preparation_notes":"minced","substitutions":[]},{"name":"fresh ginger","quantity":"1 tablespoon, peeled and grated","preparation_notes":"peeled and grated","substitutions":[]},{"name":"garam masala","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"ground turmeric","quantity":"1 teaspoon","preparation_notes":"","substitutions":["curry powder"]},{"name":"red pepper chili flakes","quantity":"1\/2 teaspoon","preparation_notes":"","substitutions":[]},{"name":"dried red lentils","quantity":"1 1\/2 cups","preparation_notes":"sift for pebbles or dirt","substitutions":["split yellow lentils"]},{"name":"diced tomatoes","quantity":"14 ounce can","preparation_notes":"","substitutions":[]},{"name":"full-fat coconut milk","quantity":"13.5 ounce can","preparation_notes":"","substitutions":["cashew cream","unsweetened almond milk"]},{"name":"vegetable broth","quantity":"3 cups","preparation_notes":"","substitutions":[]},{"name":"lemon juice","quantity":"half a lemon, juiced","preparation_notes":"","substitutions":[]},{"name":"baby spinach","quantity":"3-4 cups","preparation_notes":"","substitutions":[]},{"name":"salt","quantity":"1 teaspoon, or to taste","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["large pot or pan","stirring spoon","measuring cups and spoons"],"instructions":[{"step_number":1,"description":"In a large pot or pan over medium heat, saut\u00e9 the chopped onion in olive oil for 5 minutes, stirring frequently.","tips":"Ensure onions are soft and translucent before adding garlic."},{"step_number":2,"description":"Add the minced garlic and grated ginger to the pan. Cook for 1 more minute, stirring until fragrant.","tips":"Do not let the garlic burn, as it can become bitter."},{"step_number":3,"description":"Stir in the garam masala, turmeric, and red pepper flakes. Mix well with a little water if needed.","tips":"The spices should coat the onion mixture evenly."},{"step_number":4,"description":"Add the dried lentils, canned tomatoes with juice, coconut milk, and vegetable broth. Stir well and bring to a boil over high heat.","tips":"Stir occasionally to prevent sticking."},{"step_number":5,"description":"Reduce heat to a simmer and cook for approximately 15 minutes or until lentils are soft.","tips":"Check consistency and add more broth if too thick."},{"step_number":6,"description":"Squeeze in the lemon juice and stir in the spinach until wilted. Add salt to taste.","tips":"Adjust seasoning to your preference."},{"step_number":7,"description":"Serve the dahl hot with brown or white rice and Vegan Naan.","tips":"Pair with fresh cilantro for an added touch."}]}],"full_ingredient_list":["1 tablespoon olive oil","1 large yellow onion, chopped small","5 cloves garlic, minced","1 tablespoon fresh ginger, peeled and grated","1 tablespoon garam masala","1 teaspoon ground turmeric","1\/2 teaspoon red pepper chili flakes","1 1\/2 cups dried red lentils","14 ounce can diced tomatoes","13.5 ounce can full-fat coconut milk","3 cups vegetable broth","half a lemon, juiced","3-4 cups baby spinach","1 teaspoon salt, or to taste"],"notes":"The dahl can be stored in an airtight container in the fridge for up to 4 days and can be frozen for up to 3 months. Substitute coconut milk with cashew cream or unsweetened almond milk if preferred."} |
| Oven-Baked Butternut Squash Risotto |
Enjoy a comforting and nutritious oven-baked risotto featuring ca... |
vegetarian, comfort food, fall, meal prep, oven-baked, easy, nut-free |
{"title":"Oven-Baked Butternut Squash Risotto","description":"Enjoy a comforting and nutritious oven-baked risotto featuring caramelized butternut squash, crispy sage, and brown rice. This method reduces stirring time significantly for an easier cooking experience.","short_description":"Caramelized butternut squash risotto made with oven-baked brown rice.","full_ingredient_list":["3 tablespoons olive oil","1 small yellow onion, chopped","2 cloves garlic, pressed or minced","4 cups vegetable broth","1 cup water","1 \u00bd cups short-grain brown rice","1 small butternut squash (about 2 pounds), peeled and cubed","1 cup freshly grated Parmesan cheese (about 2 \u00bd ounces)","\u00bd cup dry white wine","3 tablespoons unsalted butter, diced","1 teaspoon salt","Freshly ground black pepper","Pinch of red pepper flakes","16 to 20 fresh sage leaves, chopped","1 tablespoon extra-virgin olive oil"],"components":[{"name":"Butternut Squash Risotto","ingredients":[{"name":"olive oil","quantity":"3 tablespoons","preparation_notes":"","substitutions":[]},{"name":"yellow onion","quantity":"1 small, chopped","preparation_notes":"chopped","substitutions":[]},{"name":"garlic","quantity":"2 cloves, pressed or minced","preparation_notes":"pressed or minced","substitutions":[]},{"name":"vegetable broth","quantity":"4 cups","preparation_notes":"","substitutions":[]},{"name":"water","quantity":"1 cup","preparation_notes":"","substitutions":[]},{"name":"short-grain brown rice","quantity":"1 \u00bd cups","preparation_notes":"","substitutions":[]},{"name":"butternut squash","quantity":"1 small (about 2 pounds), peeled and cubed","preparation_notes":"peeled and cubed","substitutions":[]},{"name":"Parmesan cheese","quantity":"1 cup, freshly grated (about 2 \u00bd ounces)","preparation_notes":"freshly grated","substitutions":[]},{"name":"dry white wine","quantity":"\u00bd cup","preparation_notes":"","substitutions":[]},{"name":"unsalted butter","quantity":"3 tablespoons, diced","preparation_notes":"diced","substitutions":[]},{"name":"salt","quantity":"1 teaspoon, more to taste","preparation_notes":"","substitutions":[]},{"name":"black pepper","quantity":"to taste","preparation_notes":"freshly ground","substitutions":[]},{"name":"red pepper flakes","quantity":"Pinch","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Large rimmed baking sheet","Parchment paper","Medium-to-large Dutch oven","Oven","Medium skillet","Paper towels"],"instructions":[{"step_number":1,"description":"Preheat oven to 375\u00b0F. Place oven racks in lower and upper third positions. Line a large, rimmed baking sheet with parchment paper for the butternut squash.","tips":""},{"step_number":2,"description":"Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add onion and a pinch of salt. Cook until softened, about 5 minutes. Add garlic and cook until fragrant, 1 to 2 minutes.","tips":""},{"step_number":3,"description":"Add 3 cups broth and 1 cup water, cover, and bring to a boil. Stir in rice, cover the pot, and bake on the lower rack until rice is tender, about 65 to 70 minutes.","tips":"It will seem dry when you take off the lid, but don\u2019t worry!"},{"step_number":4,"description":"Toss the cubed butternut squash with 2 tablespoons olive oil on the baking sheet. Sprinkle with salt and pepper. Roast on the upper rack until caramelized, checking for doneness around 40 minutes.","tips":"Toss halfway through roasting."},{"step_number":5,"description":"While risotto and squash are in the oven, fry sage leaves in 1 tablespoon olive oil over medium heat until crispy. Transfer to a paper towel and sprinkle with salt.","tips":""},{"step_number":6,"description":"Remove risotto from oven. Stir in the reserved broth, Parmesan, wine, and butter until creamy. Stir in salt, pepper, and red pepper flakes.","tips":"Stir vigorously for a thick consistency."},{"step_number":7,"description":"Stir in the roasted butternut squash. Taste and adjust seasoning.","tips":""},{"step_number":8,"description":"Serve risotto topped with fried sage.","tips":""}]},{"name":"Fried Sage","ingredients":[{"name":"extra-virgin olive oil","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"fresh sage leaves","quantity":"16 to 20, chopped","preparation_notes":"chopped","substitutions":[]},{"name":"salt","quantity":"to taste","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Medium skillet","Paper towels"],"instructions":[{"step_number":1,"description":"Heat olive oil in a medium skillet over medium heat. Add sage and fry until crispy but not browned.","tips":"Watch closely to prevent burning."},{"step_number":2,"description":"Transfer to a paper towel and sprinkle lightly with salt.","tips":""}]}],"prep_time":"15 minutes","cook_time":"65 minutes","total_time":"1 hour 20 minutes","servings":"4 servings","tags":["vegetarian","comfort food","fall","meal prep","oven-baked","easy","nut-free"],"notes":"To make it dairy-free or vegan, replace butter with vegan butter or olive oil and skip the Parmesan or use nutritional yeast.","background":"This risotto offers a healthier take on a classic Italian comfort food dish.","nutrition":{"calories":"550","protein":"12g","fat":"20g","carbohydrates":"80g","fiber":"8g","sugar":"4g"},"serving_suggestions":"Serve hot with a green salad and crusty bread.","storage":"Store covered in the refrigerator for up to 3 days.","dietary_info":["gluten-free","vegetarian","nut-free"],"cooking_tips":["Do not skip frying the sage for added flavor."],"variations":["Add peas or cooked mushrooms for extra flavor."],"ingredient_spotlight":"Brown short-grain rice enhances the nuttiness and chewy texture of the dish.","flavor_profile":{"sweet":3,"savory":8,"sour":2,"bitter":1,"umami":5},"geographic_region":"Italian","seasonality":"Fall","sustainability_score":{"score":75,"details":"Utilizes seasonal produce with minimal meat and dairy use."},"occasion":"Thanksgiving","skill_level":"Intermediate","cost_estimate":15,"recommended_pairings":["Chardonnay","light red wine"]} |
