Plant-Based Comfort Foods for Fall
With the arrival of the cooler weather, it's time for heartwarming and comforting meals. Soups, stews and casseroles are a staple during these chilly months and lentils really shine in these dishes.
Let’s learn a little more about lentils before diving into a delicious casserole with lentils as the star ingredient.
ABOUT LENTILS
Lentils are easy to prepare and quick-cooking making them an ideal choice for a variety of dishes.
They come in various colours including green, red, brown and black, each offering a slightly different flavour and texture.
Lentils are a "pulse" which is the edible seed of a legume. Other pulses include beans, chickpeas and faba beans.
Lentils are a good source of plant-powered protein ( click here to learn more about plant-based protein).
Additionally, they offer a variety of essential nutrients including potassium, folate, iron and manganese, making them a important part of plant-based eating.
Because lentils are easy to prepare and may be gentler on your digestive system than other beans, introducing lentils into your meals is a good starting point for those new to plant-based and vegan eating. We talk about this in my Plant-Based Eating Essentials Program.
Here's a little trivia about lentils: Canada is the leading producer and exporter of lentils in the world and the province of Saskatchewan produces 95% of the country's lentils.
MUSHROOM & LENTIL GUINNESS PIE
This satisfying dish from lentils.org is a wonderful way to embrace the fall season.
It's easy to prepare and can be served as a weeknight dinner or at a casual dinner party.
It has a rich, umami taste that everyone at your table will enjoy; meat-eaters, vegetarians and vegans.
You'll notice that this recipe is not vegan. Many recipes can easily made vegan with just a few changes.
To make this recipe vegan, consider these simple substitutions:
Vegan Butter: Replace conventional butter with a vegan alternative.
2. Vegetable or Mushroom Broth: Choose a vegetable or mushroom broth instead of beef broth.
3. Vegan Puff Pastry: Ensure you are choosing a vegan puff pastry.
4. Egg Wash Substitute: Instead of using egg wash, use a plant-based milk or melted vegan butter to achieve a similar golden brown.
Get the recipe here.
Lentils are a valuable source of plant-based protein and are very easy to use. So, whether you're a seasoned vegan or just beginning your adventure into plant-based eating, adding lentils to your meals will help create well-balanced and nourishing meals.
Warm regards,
Sally Hayes, Registered Dietitian
Founder of the Plant-Based Eating Essentials Program
If you are looking for more ways to simplify cooking for vegans and meat-eaters, click here to read my article my article 3 Ways to Cook for Vegetarians and Meat-Eaters Without Making Two Separate Meals.
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.