Tag Archives: high protein dinner

Perfect Rainy Day Stoup

This Pure Homemaking Blog entry is participating in Kelly the Kitchen Kop’s Real Food Wednesday. Check out some of the other recipes over there!

I was in no mood today. No good mood anyways. I am SICK of the rain here in Frederick. So, I didn’t have anything prepared for dinner because I was too busy brooding about the lack of spring. Is it just me, or is thing spring not very “springy” so far. I digress.

Anyhow, I was going to make my Lentili because for some reason the thought of lentils, ground beef and beans were in my head. I’m not really sure why though. I then discovered that my last jar of tomatoes that I canned over the summer was gone. None in the freezer either. My mood wasn’t improving. I did however locate a bag of pre-cooked and frozen beans with corn that I oh so conveniently stuck in there. (I make large batches of beans and freeze about half of what I”m not using for that recipe so I can have pre-made beans on hand without using canned) So I took out a lb. of grass fed ground beef and let it sit out with the frozen beans while I pondered what to do. I decided to just go for it. Not like I’ve never made a meal before that my kids wouldn’t eat. So here’s how it went….no need to be exact on the measurements:

What you need:

1 1/2 cups dry lentils (had I of thought ahead I would have soaked it with water and a little vinegar or lemon juice make it more digestible)  plus double that amount of liquid. I used half filtered water, half homemade broth

1 lb. grass-fed beef-browned (you can buy it in bulk for cheaper than you can get the regular stuff at the supermarket!-just saying)

1 small container organic beef broth (haven’t gotten around to making my own yet)

1 med. yellow onion and about 3-4 cloves garlic fried in a little bacon grease (butter of coconut oil if you don’t have any)

1/2 lb. beans and corn-I used a mix of kidney and pinto

Few squirts of concentrated tomato paste (the best kind, but regular tomato paste would be ok too I’m sure)

seasonings such as salt, pepper, adobo, and a touch of dried rosemary

The How to:

You pretty much just toss it all in a large pot and let it cook on med./low for as long as it takes for the lentils to be soft, about 30 mins.  Alternately, you can do what I did which is to cook the lentils for about 15 mins. separately before adding the other ingredients. Either way would work. I just let the lentils cook some while I fried the onions and browned the ground beef so it would be ready quickly.

Serve with a nice loaf of whole grain bread (although french bread would be pretty rockin’ too though)

After I tasted this, my mood was much better. Especially when my kids said “MMM this is so good!”  I couldn’t believe how much protein there was in that little meal too. Oh and I called it a stoup because I can’t decide if it’s more stew or more soup. You decide!


Beans and Rice with Sausage

I’ve had opposition to this meal before. In the past.  I wasn’t sure how to put it all together, what seasoning to use, when to season-do you season the rice, or the beans, or wait until it’s all together to season it? Do I need to add vegetables or just leave it as is? Well, I’ve made this so many times and it always manages to turn out right so I’ll tell you what I did last night. This can be varied quite a bit so keep it in mind.

The most important thing is the base of the meal. The beans. The rice. The meat. You don’t absolutely have to add meat as this meal really has a lot of protein on its own, so feel free to skip it if you want. But it’s more filling and dare I say more flavorful if you add sausage to it.

My camera charger thingy is lost so no pics. Sorry people. You will just have to use your imagination on this one. But trust me, it’s good!

Here’s what you need

1/2 pd. dry beans, soaked and ready to go- Black or pinto are my favorites (you can use canned but I try to avoid it when I can because of the BPA in them)

Quick tip-go ahead and soak the entire 1 pound package if that’s how you bought it and freeze the rest for another quickie bean meal at another date.

1/2 to 1 pd. Sausage. Any will do really. You could even do ground beef but I prefer the flavor of sausage. That and my kid LOVE it. I used mild Italian last time.  Sage sausage is my all time fav. though. Especially free ranged and local. Good stuff.

1 yellow onion

A vegetable of choice I used Kale this time but corn is an all time favorite

3-4 cloves garlic

Seasonings to taste Sea Salt, pepper, Adobo, garlic and onion powder

1-1/2 cup dry brown rice (brown jasmine rice is good as well)

4-5 hard boiled eggs

Sour Cream, cilantro, shredded cheddar, and fresh lime for serving (optional)

UPDATE: Optional Soaking Step- Soak the rice in about 1 cup filtered water and a couple of tbls. of an acid medium. The last time I made this I used apple cider vinegar. Allow to soak for at least 7 hours to break down the phytic acid in the rice and make it more digestible. This step is not necessary if you use white rice. After soaking proceed with remainder of recipe-but remember to only add the remainder of the liquid called for the particular type of rice that you are making so you don’t end up with too much liquid in the end. Or you can empty the soaking water and add fresh. You will find that it also takes a little less time for it to cook, also yielding a slightly lighter texture.

So first you want to get the brown rice cooking as it will take about 45 mins. (un-soaked) I usually like to cook it in homemade chicken broth but I was all out this time so I just used filtered water, some salt, and seasonings

Next, saute up your sausage and set it aside. In the same pan, reserve some of the grease but just a tad and saute up the onions for about 5 mins. Then add the beans and a little water if they are still slightly hard-ish from just the soaking. Let the water absorb and season to your taste. Sometimes I will also add cumin but not this time.

After that has had time to cook some-about 10 mins or so, go ahead and add the kale and the sausage back into the pan and stir it around some to allow it to absorb the flavor.

If the eggs aren’t pealed yet, then go ahead and do that while the rice is finishing. (tip-make sure they are cold as the shell comes off easier)

Once everything is done, assemble it a bowl and add the egg and optional toppings to the side as a garnish and serve! The combination with the egg might sound strange but it’s really good! Plus it add extra protein to the meal.

Serves 6

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