Solar Lentil and Chickpea Stew

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If you can fit the tomato mixture in a separate pot and put it in the Sun Oven along with the lentils don’t hesitate to do so. By adding it to the main pot when it’s already hot the stew will cook faster.

Moroccan Style Lentil and Chickpea Stew

Ingredients

2 tablespoons olive oil

2 onions, thinly sliced

4 stalks celery, diced

1/2 cup dry brown lentils, picked over and rinsed

7 cups beef broth*

1/2 cup water

4 large tomatoes, peeled, seeded, and chopped

1 small bunch flat-leaf parsley, about 20 sprigs, coarsely chopped

1 tablespoon ground turmeric

1 teaspoon ground ginger

2 tablespoons uncooked white rice

1/2 cup previously cooked chickpeas (or canned)

salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Add the onions and sauté  until softened, about 5 minutes. Stir in the celery, lentils, and broth. Cover and transfer to the Sun Oven. Cook until the lentils have begun to soften, about 30 minutes. While the lentils are cooking combine the water, tomatoes, parsley, turmeric, and ginger in a blender or food processor. Process until smooth. Add the mixture to the pot along with the rice and chickpeas. Continue cooking until the lentils are tender, about 40 more minutes. Season to taste with salt and pepper.

Makes 6 Servings.

*Vegetable broth can be substituted for a vegetarian version.

Sun Oven Soup with Coconut, Carrots, and Lentils

Red Lentil Soup

Red lentils are tasty and cook quickly; even in a Sun Oven.

Coconut Carrot Red Lentil Solar Soup

Ingredients

1 tablespoon coconut oil

2 onions, finely chopped

2 carrots, peeled, halved lengthwise, and thinly sliced

4 cloves garlic, minced

2 teaspoons turmeric

2 teaspoons cumin seeds, toasted and coarsely crushed*

1 teaspoon salt

1/2 teaspoon pepper

1 can (14-ounce) crushed or diced tomatoes with their juices

2 cups dry red lentils, picked over, rinsed, and drained

6 cups vegetables broth

1 can (14-ounce) coconut milk

1 tablespoon freshly squeeze lemon juice

Preparation

Set Sun Oven out to preheat.

In a large pot, heat the oil over medium heat. Add the onions and carrots and cook, stirring often, until just softened, about 5 minutes. Stir in the garlic, turmeric, cumin seeds, salt and pepper. Add the tomatoes, stirring to combine. Add the lentils, broth, and coconut milk, cover, and transfer to the Sun Oven. Cook until the lentils and carrots are very soft, 45 minutes to 1 hour. Stir in the lemon juice and adjust for salt just before serving.

Makes 4 to 6 servings.

*to toast the cumin seeds place them in a small, heavy skillet or pan over medium-high heat. Stir often until fragrant, about 2 minutes.

Quick Rice And Lentils

Rice and Lentils

Many canned soup are bland and boring on their own, but when used as an ingredient they can be a very convenient way to prepare a quick, heathy meal.

Lazy Day Rice and Lentils

Ingredients

1 can (19-ounce) lentil soup, plus enough water to measure 3 cups

1/2 cup dry white wine

2 tablespoons butter, melted

1 onion, finely chopped

1 cup arborio rice

1 cup freshly grated Parmesan cheese

2 tablespoons chopped fresh parsley

salt and pepper to taste

Preparation

Put the soup and water mixture in a covered pot and the wine in a small ovenproof container and put the out with the Sun Oven to preheat.

Wait until the soup and wine are hot before continuing, about 20 minutes.

In a separate, stackable pot, combine the butter, onion and rice. Place the covered pot in the Sun Oven over the soup, cover and cook until the onion is translucent, about 10 minutes. Pour the hot wine over the rice and stir. Replace the cover and cook until the wine has been absorbed, about 3 minutes. Stir in the hot soup, replace the cover and cook until the rice has absorbed all the liquid, about 20 minutes. Remove the rice from the Sun Oven and stir in the cheese and parsley.

Makes 4 to 6 servings.

IMG_0112

 

Aromatic Indian Lentil Stew

cats and Sun Oven

Dal, a lentil or bean stew, is a staple throughout India, Nepal, and Pakistan. Like most bean dishes, it can easily be prepared in a Sun Oven.

Solar Dal

ingredients

2 tablespoons coconut oil or butter

1 onion, roughly chopped

2 cloves garlic

1 teaspoon peeled fresh ginger, minced

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon turmeric

1/2 teaspoon ground cardamom

1/2 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon allspice

1/2 cups dried brown lentils, picked over and rinsed

1 1/2 cups previously cooked red kidney beans

3 cups water

salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Use a food processor or blender to puree the onion, garlic, and ginger. Add the onion mixture to the pot and cook, stirring often for about 3 minutes. Stir in the coriander, cumin, turmeric, cardamom, mustard, cayenne, and all spice. Add the lentils, kidney beans, and water. Stir well, cover, and transfer to the Sun Oven. Cook until the lentils are very soft, 45 minutes to 1 hour. Remove to cups of the dal from the pot, process it in a food processor or blender until smooth, and return it to the pot. Season to taste with salt and pepper. Serve over rice.

Makes 6 servings

Vegetarian Sun Oven Bolognese Sauce

Lentil Sauce

The trick to enjoying whole wheat pasta is finding the right sauce. The bolder flavor of whole grains might over power more delicate toppings. This hearty sauce pairs perfectly with just about any shape whole wheat pasta, from spaghetti to fusilli.

Lentil Bolognese Sauce

Ingredients

2 tablespoons olive oil

1 leek, white and pale green parts only, finely chopped

2 carrots, finely chopped

1 stalk celery, finely chopped

1 clove garlic, minced

8 ounces dried brown lentils, picked over, rinsed, and drained

1/2 cup dry white wine

1 can (15-ounce) crushed tomatoes

2 sprigs fresh thyme

1 bay leaf

salt and pepper to taste

Freshly grated Parmesan cheese for serving.

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large enamelware pot place on a heat defuser over medium-high heat (if you don’t have a heat defuser use a Dutch oven or other heavy pot. It will take a little longer for the sauce to cook but the end result will be the same). Add the leek, carrots, celery, and garlic. Cook, stirring often, until just softened, about 5 minutes. Add the drained lentils stirring to coat. Turn the heat up and add the wine, stirring until evaporated. Stir in the tomatoes and 2 cups of water. Add the thyme and bay leaf, cover and transfer to the Sun Oven. Cook until the lentils are soft, about 1 1/2 hours. Remove and discard the thyme and bay leaf. Season to taste with salt and pepper. Serve over pasta. Dust each serving with Parmesan cheese.

Makes 4 servings.

 

 

Add Sprouting Seeds to Your Supplies

 

Sprouting seeds

Top left to right: Peas, Mung Beans; Bottom left to right: Lentils and Wheat Photo: RustyBuggy.com

Sprouts are one of the most concentrated natural sources for all life’s building blocks. They are packed with vitamins, minerals, proteins, enzymes, amino-acids, and trace elements. Seed sprouting is a capability everyone has, no matter where you live. It is a simple technique and with only the need for clean water, requires no energy to prepare.1 As a matter of fact, you can sprout seeds while you’re on the move, if necessary and will create no cooking odor to give away your position.

For survival preparation and self reliance, there are few better foods. Sprouting seeds can be stored for a long time – up to four years at stable 70º F, and even longer if stored in a colder environment. From time to time we test our supply for viability simply by sprouting some. Buy them in bulk and package them yourself in glass canning jars with rubber ringed lids. These will keep out vermin.2 Sprouted seeds increase in nutritional value exponentially over cooked dried seeds. Being natural nutrition, the components will fully penetrate the cell membranes and even help oxygenate cells.

 

Nutrition Packed and Ready to Go

In a survival situation and you’re hungry now, simply soaking seeds, nuts, grains or legumes in water for 30 minutes will activate some enzymes, increasing their nutritional value.3  Starch begins to disappear and is replaced by enzymes and an increased quality of protein, fat, certain amino acids, total sugar and B-group vitamins appear.4

Sprout different types of seeds to add more variety into your diet. In addition to good nutrition, many studies are showing that they have health benefits to protect us from diseases. Some sprouts have components that lower bad cholesterol and fat. Others offer protection against cancers. Alfalfa, broccoli and soybeans have been extensively studied.5

Preparedness Pro recommends 15 pounds of veggie seeds and 5-6 pounds protein seeds per adult for a year’s supply. For more information on how to start sprouting, see Sprouting 101.

References

1. http://survival5x5.com/?p=1954
2. http://www.naturalnews.com/031805_sprouts_emergency_food.html
3. http://www.preparednesspro.com/the-sprouting-solution
4.  http://www.2012-spiritual-growth-prophecies.com/survival-food.html
5. http://sproutpeople.org/sprouts/nutrition/science/#advantages

Billie Nicholson, Editor
March 2015

 

March Newsletter Articles:

Add Sprouting Seeds to Your Supplies http://www.sunoven.com/archives/13252

How Bleach Kills Germs http://www.sunoven.com/archives/13270

Salt – Fact or Fiction     http://www.sunoven.com/archives/13279

Onions More Benefits Than You Know  http://www.sunoven.com/archives/13282

Veggie Balls for Pasta from the Solar Chef  http://www.sunoven.com/archives/13153

Every Day Uses for WD-40  http://www.sunoven.com/archives/13288

Sun Ovens Teach Solar Energy Concepts  http://www.sunoven.com/archives/13294

Starting Seeds and Caring for Seedlings   http://www.sunoven.com/archives/13297

Veggie Balls for Pasta and More.

Lentil Balls

Serve these over spaghetti with your favorite tomato sauce or use them in meatless ball sandwiches. Double the recipe and freeze half (before baking) for future use.

Mini Lentil Balls

(adapted for the Sun Oven from The Meatball Shop)

Ingredients

1 cup dry lentils, picked over and rinsed

1 tablespoon olive oil

1/2 onion, finely chopped

1 carrot, finely chopped

1 stalk celery, finely chopped

1 clove garlic, minced

1/2 teaspoon dried thyme

1 tablespoon tomato paste

1 teaspoon salt

4 ounces mushrooms, thinly sliced

1 large egg, lightly beaten

1/4 cup freshly grated Parmesan cheese

1/4 t0 1/2 cup dried bread crumbs

1/4 cup chopped flat-leaf parsley

2 tablespoons finely chopped walnuts

Preparation

Set Sun Oven out to preheat. Spray two mini-muffin pans with cooking spray, set aside.

Put the lentils in a pot with enough water to cover them by an inch (use very hot water for faster cooking) cover and cook in the Sun Oven until soft but not mushy, 35 to 45 minutes. Drain and let cool. Leave the Sun Oven out.

Heat the oil in a large skillet over medium-high heat. Add the onion, carrot, celery, garlic, thyme, and salt. Cook, stirring often, until softened, about 5 minutes. Stir in the tomato paste and continue cooking for about 3 minutes. Add the mushrooms and cook until softened and the all the liquid has been absorbed, about 15 minutes. Transfer the vegetables to a large bowl and let cool. When the vegetables are cool add the lentils followed by the egg, cheese, 1/4 cup of the bread crumbs, parsley, and walnuts. If the mixture is too moist add more bread crumbs as needed. Use your hands to mix until all the ingredients are well combined. Refrigerate the mixture for 25 minutes.

Roll the mixture into balls and place them in the prepared mini-muffin pans. Use a rack to separate the two pans and stack them in the Sun Oven. Bake until firm, about 45 minutes. Let rest in pans before serving.

 

 

 

 

 

Rice, Lentils, and Onions Lebanese Style

mujadara

This Lebanese style lentil dish is best served straight out of the Sun Oven and despite the fact that it has more active steps than most solar recipes, if you get it going early it will be ready in time for lunch.

Rice and Lentils with Caramelized Onions (Mujadara)

Ingredients

1 cup brown dry brown lentils, picked over and rinsed

1/4 cup olive oil

3 onions, thinly sliced

1 teaspoon cumin seeds

1/2 teaspoon ground cumin

1/2 teaspoon cayenne pepper

1 cinnamon stick

3/4 cup uncooked basmati rice

salt and pepper to taste

1 teaspoon fresh lemon juice

Preparation

Set Sun Oven out to preheat.

Put the lentils in a medium pot and cover with water by 1 inch. In a separate pot, toss the onions with the olive oil to coat. Season with salt. Stack the pots with the one with the onions on top, cover the top pot, and transfer both to the Sun Oven. Cook until the lentils are soft but non falling apart and the onions are golden, 45 minutes to 1 hour for the lentils, up to 2 hours for the onions. While the onions and lentils are cooking toast the cumin seeds in a small pan over medium-high heat, stirring often, until fragrant; about 30 seconds. Set aside. When the lentils are ready, bring the pot in, leaving to onions to cook more. Drain the lentils reserving the cooking liquid; set aside. When the onions are golden bring them inside; leave the Sun Oven out. Use tongs to transfer 1/2 of the cooked onions to a bowl; set aside. Add enough water to the reserved lentil cooking liquid to measure 2 cups and bring it to a boil in a sauce pan. Heat the pot with the remaining onions over medium heat. Stir the cumin, cayenne, toasted cumin seeds, and cinnamon stick into the onions. Stir the rice into the onion mixture. Add the hot water and cooking liquid mixture. Cover and transfer to the Sun Oven. Cook until most of the liquid has been absorbed, 25 to 30 minutes (do not over cook). Stir in the lentils and lemon juice. Season with salt and pepper. Top with reserved onions. Serve immediately.

Makes 6 servings.

 

 

Sun, Lentils, Maple

Maple Lentils

Maple syrup is one the best foods native to North America. It’s simply too good to be enjoyed only at breakfast. These lentils, paired with rice, make a delicious, savory, maple infused dinner. Grade B syrup works best in this recipe as grade A’s more delicate flavor will get lost in the shuffle.

Solar Lentils with Maple Syrup

Ingredients

1 1/2 cups dried green lentils

3 1/2 cups water

2 medium potatoes, peeled and diced

2 carrots, peeled and chopped

1 onion, finely chopped

4 cloves garlic, minced

4 tablespoons tomato paste, diluted in 1/2 cup water

6 tablespoons maple syrup (preferably grade B)

2 tablespoons soy sauce

2 tablespoons oil oil

1 teaspoon ground ginger

1 teaspoon cumin

1 teaspoon dried majoram

1/4 teaspoon cayenne

Additional oil for serving

Preparation

Set Sun Oven out to preheat.

Ptu all the ingredients in a large pot. Mix well. Cover and cook in the Sun Oven until the lentils are soft, 1 to 1 1/2 hours*. Season to taste with salt. Ladle in to bowls and drizzle each serving with olive oil.

Makes 4 servings.

*cooking time will be longer if you’re cooking a pot of rice along with the lentils.

 

 

Solar Baked Lentils

Lentil Nut Loaf

For a heartier meal serve this lentil loaf with whole wheat pasta and extra tomato sauce.

Sun Oven Lentil and Nut Bake

Ingredients

1 1/4 cups brown lentils, picked over and rinsed

1 onion, finely chopped

4 ounces white mushrooms, chopped

1/2 bell pepper (red, yellow, orange, or green), finely chopped

1/4 cup raw almonds

1/4 cup raw cashews

3 tablespoons plain bread crumbs

4 cloves garlic, minced

1 egg, lightly beaten

1/2 teaspoon salt

1/4 teaspoon pepper

For serving

Your favorite tomato sauce, purchased or homemade

Preparation

Set Sun Oven out to preheat. Line a loaf pan with parchment paper.

Put the lentils in a large pot with 3 cups water. Cover and cook in the Sun Oven until the lentils are soft, about 1 hour. Drain the lentils and transfer to a large bowl. Add the onion, mushrooms, bell pepper, nuts, bread crumbs, garlic, egg, salt, and pepper. Stir to combine. Spoon the mixture into the prepared pan. Cover the loaf pan with an inverted rectangular baking dish. Bake in the Sun Oven until lightly browned, 1 1/2 to 2 hours. Remove from Sun Oven and let rest 15 minutes. Leave in pan and slice. Serve with sauce.

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