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Mediterranean Bean Pot

Mediterranean Bean Pot

1 large onion, chopped

1 red bell pepper, chopped

1 cup bouillon

1 cup white wine

2 cups canned tomato sauce or crushed tomatoes

1 teaspoon oregano

1 clove garlic, minced, or 1 teaspoon garlic paste

pinch cayenne or Tabasco sauce to taste

1 16-ounce can pink beans or white beans, drained

1 6-ounce can chopped clams, undrained

1/2 cup chopped fresh basil

Cooked barley or other whole grains of your choice

In a large pot, cook the onion and the pepper in the bouillon until soft, about 10 minutes. Add the remaining ingredients except the basil. Bring to a boil, reduce the heat and simmer 5-10 minutes to let the flavors blend. Stir in the basil and serve over whole grains.

6-8 servings

Split Pea and Barley Stew

1/2 cup uncooked barley

1 cup split peas

1 onion, chopped

2 cloves garlic, minced

4 cups bouillon

1 teaspoons cinnamon

1 teaspoon ground coriander

generous pinch cayenne, to taste

2 carrots, chopped

2 medium red potatoes, cut in 1/2” pieces

1/4 cup golden raisins

juice of 1 lemon

1/2 cup chopped Italian parsley

freshly ground black pepper

yogurt for garnish (optional)

Bring the barley, split peas, onion, garlic, bouillon and spices to a boil in a large pot. Reduce the heat, cover and simmer 30 minutes, stirring occasionally. Add the potatoes, carrots and raisins, return to boiling, reduce the heat and simmer about 30 minutes more, until the barley, split peas and vegetables are soft. Stir in the lemon juice and parsley, adjust the seasonings and add freshly ground black pepper to taste.Top each serving with a spoonful of yogurt if desired.

4-6 servings

Lentil-Veggie Loaf

1 cup lentils

6 cups bouillon

1 cup chopped onion

1 cup chopped or shredded carrot

2 cups chopped mushrooms
1/2 cup bouillon

2 tablespoons tomato paste

1 tablespoon soy sauce

1 teaspoon sage

1 teaspoon oregano

pinch cayenne, to taste

1 cup quick-cooking oatmeal

Put the lentils and the 6 cups of bouillon in a pot; bring to a boil, reduce the heat and simmer 20-30 minutes, or until the lentils are tender. Drain, reserving about 1 cup of the cooking liquid.

Meanwhile, in another pot, cook the onion, carrot and mushrooms in 1/2 cup of bouillon until softened, about 5 minutes. Stir in the tomato paste, soy sauce, sage, oregano and cayenne.

Combine the lentils and the vegetable mixture. Stir in the oatmeal. You should have a stiff mixture; add a little of the reserved bouillon if necessary.

Spoon into a 9 x 5” microwaveable loaf pan and microwave on high for 10 minutes (or bake at 400º for 20 minutes.) Let cool for 5-10 minutes, then slice and serve.

6-8 servings

VARIATION: Shape the mixture into patties and grill on a hot nonstick pan.

July 31st, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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