Tuesday, October 11, 2011

Sustainable Cooking - Lentil and Rice Stew

A large part of this whole frugally sustainable thing involves nutrition. In order to sustain ourselves we need to be healthy and physically able to do the work required of us. Yet there is that limiting element of frugality. Food costs constitute a significant percentage of our monthly budget because we are not, at this time, able to produce for all of our nutritional needs.

As many of you know, we have set certain nutritional standards as a family, and we try really hard to hold to them. But let’s be honest, I just do not have time for elaborate dinners every night of the week. And let’s be even more honest, I just can’t afford meat on the table every night (it’s the whole single income family thing). Like I’ve mentioned before, we are committed to eating only pasture, grass-fed meat and that can be very expensive. So my fall back…organic rice and beans. Buying high quality, high protein organic grains and beans in bulk has proven to save me loads of time and money.

Right now in my pantry a few of the bulk items I have include (all organic and grown as local as possible):

•White and brown rice
•Quinoa
•Millet
•Amaranth
•Lentils
•Navy beans
•Chickpeas
•10 Bean Mix
•Popcorn

With these ingredients I can throw together a variety of dishes based on the vegetables in our garden, what’s in season at the farmer’s market, or what we have put up from seasons past. Of course we get into ruts, eating the same things all the time. But, I’m okay with that. Because I know that I am doing the best I can to provide the necessary foods for the ultimate health of my husband and children; all within the bounds of a slim budget.

Frugal. Simple. Sustainable. That’s my meal plan in a nut shell.


With that, I want to share with you one of my favorite one-pot wonder meals.

Lentil and Rice Stew

-olive or coconut oil
-1 large onion, chopped
-1/2 cup rice
-2 cups lentils
-6 cups homemade bone broth or water
-1-2 cups canned tomatoes
-6 cups chopped chard (or any dark green leafy green i.e. kale, spinach)
-salt and pepper to taste
-Apple Cider Vinegar
-yogurt or sour cream (optional)

Saute onion in saucepan until translucent. Add rice, lentils, salt, and broth (or water). Bring to a boil, reduce heat, cover pan, and simmer for about 45 minutes or until rice and lentils are done. If they are not simmer about 20 minutes longer. Add more broth or water if the mixture becomes too thick. When everything is tender add tomatoes and cook 10 minutes longer. Then add chopped greens the last 5 minutes of cooking. Season with salt, pepper, and vinegar, top with yogurt or sour cream.

Notes:

-Remember, the key to sustainable cooking is using what you have on hand. For example, my Swiss chard is amazing right now, so I use Swiss chard in the recipe. But later in the season when the spinach and kale are coming in abundantly, I’ll be using them instead.

-You can very easily toss all the ingredients, except the greens, into a crock pot (or sun oven) and cook on low for 4 hours. Add the chard, kale, or whatever you are using the last few minutes before serving. This makes for a super easy meal ready when you are.

-See this post concerning soaking grains and beans prior to cooking.

-Frugally sustainable meal prep does involve a bit of transition. It's really all about forming new routines. But I promise...you can do it!

How are you using sustainable practices in your cooking?

Please find this post and a host of others here: Real Food Wednesdays, Simple Lives Thursday, Pennywise Platter, Fight Back Friday, Living Well, Fresh Bites Friday, Homestead Barn Hop, Monday Mania, Homemaker Monday, Fat Tuesday, Frugal Tip Tuesday, Growing Home, SNS 104

11 Comments:

At October 12, 2011 at 10:50 AM , Blogger Sarah @ Mum In Bloom said...

This soup sounds so fantastic and healthy. I enjoyed your tips on how to keep your meals sustainable as well. Looking forward to reading more of your blog :)

 
At October 12, 2011 at 11:15 AM , Blogger Ktietje85 said...

I can't find a contact email for you, but I'd love to talk to you about reviewing my ebooks. Please email me if you are interested. Kate@modernalternativemama.com.

 
At October 12, 2011 at 11:59 AM , Blogger Andrea said...

@Ktietje85 Guess I should put that up;) Kinda important information! I would be honored to review your book because I love your blog:) Here it is frugallysustainable@cox.net

 
At October 17, 2011 at 3:20 AM , Blogger Heather said...

This recipe looks great! I tend to make a lot of bean based dishes, chili, beans and rice, black bean salad. But, I don't cook with lentils very often. My family might appreciate a change :-)

 
At October 17, 2011 at 5:14 PM , Blogger Treasures Evermore said...

This recipe looks amazing. My African and Thai children will LOVE this.

Thanks for the recipe.

Connie

 
At October 18, 2011 at 4:35 AM , Anonymous Kim @ Eat What You've Got said...

Great post! Thanks for sharing this recipe!

 
At October 18, 2011 at 4:49 PM , Anonymous Jill said...

Thanks for linking your great post to FAT TUESDAY. This was very interesting! Hope to see you next week!

Be sure to visit RealFoodForager.com on Sunday for Sunday Snippets – your post from Fat Tuesday may be featured there!

http://realfoodforager.com/2011/10/fat-tuesday-october-18-2011/

If you have grain-free recipes please visit my Grain-Free Linky Carnival in support of my 28 day grain-free challenge! It will be open until November 2.

http://realfoodforager.com/2011/10/grain-free-real-food-linky-carnival/

 
At October 18, 2011 at 6:57 PM , Blogger LisaWeidknecht said...

Looks delicious! Stopping by on the Tuesday Tip hop. I'm a new follower!

 
At October 18, 2011 at 7:08 PM , Blogger Christy said...

What a wonderful, hearty, frugal meal! I love lentil soups of all kinds! My kids call it mush but they eat it willingly!

 
At October 20, 2011 at 1:20 PM , Anonymous 'Becca said...

Mmm, sounds good! It's a slightly different combination of ingredients than I've ever tried. Here are a few lentil recipes you might like:
Honey Baked Lentils
Apricot Lentil Soup
Masoor Dal with Carrots
3 flavor variations for lentils and rice

 
At October 20, 2011 at 7:57 PM , Anonymous Sarah Kamsler said...

Wow! I just made this soup and it was fantastic! I added some Spike seasoning (can get in the bulk department of most major grocery stores), dried jalapeno and turmeric. Instead of adding the kale into the soup, I just added a heap to the bottom of the bowl when serving. I also cooked the rice seperately in a rice cooker and added it near the end.

Love your website, by the way. I was drawn in by your post about echinacea tincture- think I'm gonna try it. Bookmarking!

 

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