Shirley chose these recipes from a 2003 edition of the famous Fannie Farmer cookbook
Mushroom Potato Casserole
1 cup ricotta cheese
½ cup chopped parsley
2 cloves minced garlic
1 tsp. dried thyme
2 cups grated Monterey Jack cheese, divided
1 pound potatoes, peeled and sliced
1 tsp. salt; pepper to taste
1 pound mushrooms, sliced
½ pound onions, sliced
grease a 11 x 14 baking dish;
mix until smooth the ricotta, parsley, garlic, thyme and 1 cup Monterey Jack cheese
place the potatoes in the bottom layer
spread the ricotta mix over the potatoes
top with mix of onions and mushrooms
sprinkle top with the remaining cup of Monterey Jack cheese
bake 40 minutes in a 400 degree oven
Hot Slaw
1 pound cabbage
2 egg yolks
¼ cup water
1 tbsp. butter
¼ cup vinegar
salt
shred the cabbage
mix the egg yolks, water, butter and vinegar in a large pan and cook slowly until thickened
add the cabbage and stir to coat
add salt and heat through
Thursday, March 19, 2009
Wednesday, March 18, 2009
How About the Rest of the Week?
I think by now we've internalized the central theme of this class – eating meatless meals one day a week. And that means no meat, poultry, fish or seafood. But what of the other six days?
Our seminar discussions have included some “true confessions” - the hamburger we enjoyed on Tuesday, a chicken tenderloin or slice of bacon last Saturday. That's okay – we're not trying to go cold turkey on animal protein. Nonetheless, we find that by design or chance, we are all eating less meat on those other six days. Healthy food patterns are always of interest, of course, and we recognize the need as we grow older for more conscious attention to what we put in our mouths. Many of us are finding that large servings of red meat in particular are almost indigestible and are becoming less attractive than they used to.
There has been talk of what is commonly known as the “Mediterranean diet”, a style of eating attributed to the traditional food practices of countries bordering on the mediterranean sea. Of course the climate and proximity to salt water dictate much of what is available and affordable. Health researchers in the USA have studied this diet and find it beneficial. What exactly is it?
There are variations of course, but basically the mediterranean diet is quite simple. The Mayo Clinic describes it as including a heavy reliance on fruits and vegetables, consumption of healthy fats such as olive and canola oils, the use of nuts, regular consumption of fish, along with eating very little red meat. For those who drink alcohol, red wine is also included (in moderation of course). This pattern of eating has been associated with lowered risk of death from heart disease and cancer. And a study cited by the Archives of Neurology points to a lower risk for mental decline for those on a mediterranean diet.
The British Medical Journal published the results of a study following over 13,000 healthy adults which compared their degree of adherence to a mediterranean diet with the incidence of diabetes and concluded that such a diet may indeed cut diabetes risk.
The Oldways Preservation and Exchange Trust has devised a variation on the usual food pyramid, calling it the Traditional Healthy Mediterranean Diet Pyramid. The foundation of the pyramid is daily physical activity. The next largest building block, also a daily requirement, is a group of foods with bread, pasta, rice, couscous, polenta, and other whole grains and potatoes. Other groups to be consumed daily include fruits, beans, legumes, nuts and vegetables. Smaller blocks of the pyramid, to be enjoyed weekly are fish, poultry eggs and sweets. Meat appears at the top of the pyramid as a once-a-month food group.
(Ironically, while Americans have been quick to pick up on the benefits of this diet, the populations originally associated with it seem to be deserting their traditional food practices in favor of the sugary drinks and fast foods usually thought of as American. An article in the New York Times, 9/24/2008, describes the increasing incidence of diabetes, high blood pressure and high cholesterol among children in a small town in Crete who have adopted these less nutritious foods while turning their backs on what their parents and grandparents were used to eating. Obesity seems to be growing along with the rise of supermarkets and convenience foods.)
With the promise of Spring coming we can anticipate the rebirth of local farmers' markets, fresh produce from nearby fields and lovely vegetables that have never been subjected to transcontinental travel. In 2007 there were 1,586 farms in Hampden, Hampshire and Franklin counties, according to an article in the Springfield Republican of 3/9/2009. Anchovies and olive oil unfortunately will never be local products, but many other “mediterranean” foods will be readily available - the fruits of labor from our farmer/neighbors who will bring delight to our tables seven days a week.
Our seminar discussions have included some “true confessions” - the hamburger we enjoyed on Tuesday, a chicken tenderloin or slice of bacon last Saturday. That's okay – we're not trying to go cold turkey on animal protein. Nonetheless, we find that by design or chance, we are all eating less meat on those other six days. Healthy food patterns are always of interest, of course, and we recognize the need as we grow older for more conscious attention to what we put in our mouths. Many of us are finding that large servings of red meat in particular are almost indigestible and are becoming less attractive than they used to.
There has been talk of what is commonly known as the “Mediterranean diet”, a style of eating attributed to the traditional food practices of countries bordering on the mediterranean sea. Of course the climate and proximity to salt water dictate much of what is available and affordable. Health researchers in the USA have studied this diet and find it beneficial. What exactly is it?
There are variations of course, but basically the mediterranean diet is quite simple. The Mayo Clinic describes it as including a heavy reliance on fruits and vegetables, consumption of healthy fats such as olive and canola oils, the use of nuts, regular consumption of fish, along with eating very little red meat. For those who drink alcohol, red wine is also included (in moderation of course). This pattern of eating has been associated with lowered risk of death from heart disease and cancer. And a study cited by the Archives of Neurology points to a lower risk for mental decline for those on a mediterranean diet.
The British Medical Journal published the results of a study following over 13,000 healthy adults which compared their degree of adherence to a mediterranean diet with the incidence of diabetes and concluded that such a diet may indeed cut diabetes risk.
The Oldways Preservation and Exchange Trust has devised a variation on the usual food pyramid, calling it the Traditional Healthy Mediterranean Diet Pyramid. The foundation of the pyramid is daily physical activity. The next largest building block, also a daily requirement, is a group of foods with bread, pasta, rice, couscous, polenta, and other whole grains and potatoes. Other groups to be consumed daily include fruits, beans, legumes, nuts and vegetables. Smaller blocks of the pyramid, to be enjoyed weekly are fish, poultry eggs and sweets. Meat appears at the top of the pyramid as a once-a-month food group.
(Ironically, while Americans have been quick to pick up on the benefits of this diet, the populations originally associated with it seem to be deserting their traditional food practices in favor of the sugary drinks and fast foods usually thought of as American. An article in the New York Times, 9/24/2008, describes the increasing incidence of diabetes, high blood pressure and high cholesterol among children in a small town in Crete who have adopted these less nutritious foods while turning their backs on what their parents and grandparents were used to eating. Obesity seems to be growing along with the rise of supermarkets and convenience foods.)
With the promise of Spring coming we can anticipate the rebirth of local farmers' markets, fresh produce from nearby fields and lovely vegetables that have never been subjected to transcontinental travel. In 2007 there were 1,586 farms in Hampden, Hampshire and Franklin counties, according to an article in the Springfield Republican of 3/9/2009. Anchovies and olive oil unfortunately will never be local products, but many other “mediterranean” foods will be readily available - the fruits of labor from our farmer/neighbors who will bring delight to our tables seven days a week.
Wednesday, March 11, 2009
Mostly Plants
Here we are – halfway through our 10-week seminar. It's time to look back and admire our accomplishments. The premise of the seminar “Once-a-week Vegetarian” was that we could all benefit from eating a meat-less diet one day out of seven. And even more, our planet would benefit. We'd like to set an example for others – sharing with them our learning about vegetarian living and how easy it is to prepare meals based almost exclusively on plants. I'm reminded of an old advertising jingle which goes, “delicious, nutritious, makes you feel ambitious”. We've enjoyed our lunches and have felt well- fed, physically, and spiritually.
The class has had conversations about the detrimental impact that commercial meat production has on the environment. For example, calculations of greenhouse gases attributed to the total life cycle of beef consumption – raising the animal, slaughtering, transporting, and eating it – attest to the unsustainability of meat consumption at its current rate. And we are reading about world-wide trends toward increased meat production as countries like China with huge populations move away from their traditional diets and adopt a “western diet.”
While reasons for following a vegetarian diet vary from person to person and can be about choices that effect only the individual, the environmental implications of my meat-eating, and your meat-eating go beyond the personal. This is an issue that will effect everyone.
The motto for the seminar was taken from Michael Pollan's book, In Defense of Food:
Eat food, not too much, mostly plants.
So how are we doing? Looking back at our five weeks of vegetarian lunches, I list the following plant foods that we have used:
tomatoes, peppers, sweet potatoes, white potatoes, peas, asparagus, carrots, spinach, pasta, quinoa, couscous, polenta, tortillas, wheat berries, tofu, mushrooms, oranges, avocados, cranberries, pistachios and pine nuts, parsley, cilantro, red and yellow onion, shallots, scallions, black beans, olives, millet, brown rice, lentils, barley, apples, blueberries, walnuts, peaches, bulgur .... I'm sure I've left some out.
The animal-based foods we've had to date: eggs, cow's milk, parmesan and ricotta cheese, honey.
Doesn't this make your mouth water?. You can join us without being a member of the seminar by reading through the rest of this blog. Try some of the recipes, read a few of the suggested articles. Read Michael Pollan's book , mentioned above, or Mark Bittman's new book Food Matters. You don't need a vegetarian cook-book as such although there are a lot of good ones. If you're an experienced cook, you can put into practice vegetarian cooking principles without reference to a recipe. We're not suggesting a radical change in your lifestyle. Remember, our aim is once -a- week, eat plants, not animals. The globe will thank you for it.
The class has had conversations about the detrimental impact that commercial meat production has on the environment. For example, calculations of greenhouse gases attributed to the total life cycle of beef consumption – raising the animal, slaughtering, transporting, and eating it – attest to the unsustainability of meat consumption at its current rate. And we are reading about world-wide trends toward increased meat production as countries like China with huge populations move away from their traditional diets and adopt a “western diet.”
While reasons for following a vegetarian diet vary from person to person and can be about choices that effect only the individual, the environmental implications of my meat-eating, and your meat-eating go beyond the personal. This is an issue that will effect everyone.
The motto for the seminar was taken from Michael Pollan's book, In Defense of Food:
Eat food, not too much, mostly plants.
So how are we doing? Looking back at our five weeks of vegetarian lunches, I list the following plant foods that we have used:
tomatoes, peppers, sweet potatoes, white potatoes, peas, asparagus, carrots, spinach, pasta, quinoa, couscous, polenta, tortillas, wheat berries, tofu, mushrooms, oranges, avocados, cranberries, pistachios and pine nuts, parsley, cilantro, red and yellow onion, shallots, scallions, black beans, olives, millet, brown rice, lentils, barley, apples, blueberries, walnuts, peaches, bulgur .... I'm sure I've left some out.
The animal-based foods we've had to date: eggs, cow's milk, parmesan and ricotta cheese, honey.
Doesn't this make your mouth water?. You can join us without being a member of the seminar by reading through the rest of this blog. Try some of the recipes, read a few of the suggested articles. Read Michael Pollan's book , mentioned above, or Mark Bittman's new book Food Matters. You don't need a vegetarian cook-book as such although there are a lot of good ones. If you're an experienced cook, you can put into practice vegetarian cooking principles without reference to a recipe. We're not suggesting a radical change in your lifestyle. Remember, our aim is once -a- week, eat plants, not animals. The globe will thank you for it.
Tuesday, March 10, 2009
Fifth Class --Charlie's Serving Breakfast!
The once-a-week vegetarian needs to think about the whole day - breakfast, lunch and dinner. Now we have some vegetarian dishes suitable for breakfast to look forward to this week. Here are Charlie's recipes.
Recipes – Charlie March 12, 2009
Burritos
2 cups beans (black)
1 cup brown rice
4 (large) whole wheat tortillas
2 > 4 cups salad greens
2 cups salsa
Cook rice (45 minutes +/-), warm beans (nuke 25 seconds), warm tortillas, 300 3-5 minutes
Serves four
Breakfast bread pudding
3 eggs
1 cup (whole) milk
¼ cup honey
1 teaspoon cardamom (or cinnamon)
Pinch salt
4 medium large apples, cured, pealed
1/ 2 cup cranberry raisins (raisins)
1/ 2 cup blueberries
1/ 2 chopped walnuts
8 slices whole grain bread, 1 inch cubes, 3 cups
Beat eggs, milk, honey, cardamom and salt; stir apples, cranraisins & nuts
Bread cubes in 8” square dish, let sit, soak 20 minutes
Bake in oven 350, 40 to 50 minutes, allow 10 > 20 minutes to sit, before cutting
Serves four
Peach Salsa
3 firm peaches
1 tablespoon – lemon juice (or one lemon)
2 medium ripe tomatoes
6 scallions
1 tablespoon canned jalapeno peppers, chopped (alternative)
1 tablespoon coarsely chopped cilantro
1/ 4 cup high quality olive oil
6 tablespoons sherry vinegar
2 tablespoons honey
Put peaches in boiling water for moment or two, then peel skins, cut in half, remove pits, cut into thin
strips
Skin tomatoes by pouring boiling water over them, cover for five minutes and remove skin; peel and cut
into long strips
Gently mix peaches, tomatoes, scallions, pepper and cilantro
Whisk oil, vinegar and honey; then pour over the other ingredients; leave salsa for 30 minutes
Recipes – Charlie March 12, 2009
Burritos
2 cups beans (black)
1 cup brown rice
4 (large) whole wheat tortillas
2 > 4 cups salad greens
2 cups salsa
Cook rice (45 minutes +/-), warm beans (nuke 25 seconds), warm tortillas, 300 3-5 minutes
Serves four
Breakfast bread pudding
3 eggs
1 cup (whole) milk
¼ cup honey
1 teaspoon cardamom (or cinnamon)
Pinch salt
4 medium large apples, cured, pealed
1/ 2 cup cranberry raisins (raisins)
1/ 2 cup blueberries
1/ 2 chopped walnuts
8 slices whole grain bread, 1 inch cubes, 3 cups
Beat eggs, milk, honey, cardamom and salt; stir apples, cranraisins & nuts
Bread cubes in 8” square dish, let sit, soak 20 minutes
Bake in oven 350, 40 to 50 minutes, allow 10 > 20 minutes to sit, before cutting
Serves four
Peach Salsa
3 firm peaches
1 tablespoon – lemon juice (or one lemon)
2 medium ripe tomatoes
6 scallions
1 tablespoon canned jalapeno peppers, chopped (alternative)
1 tablespoon coarsely chopped cilantro
1/ 4 cup high quality olive oil
6 tablespoons sherry vinegar
2 tablespoons honey
Put peaches in boiling water for moment or two, then peel skins, cut in half, remove pits, cut into thin
strips
Skin tomatoes by pouring boiling water over them, cover for five minutes and remove skin; peel and cut
into long strips
Gently mix peaches, tomatoes, scallions, pepper and cilantro
Whisk oil, vinegar and honey; then pour over the other ingredients; leave salsa for 30 minutes
Friday, March 6, 2009
Omega-3 follow-up
Having read about plant sources for omega-3 fatty acids, a necessary nutrient, I was curious to try flaxseeds. I found a large package (about a pound) for a few dollars at a local store which were described as golden roasted flaxseeds. During our class we tried a few and decided the taste is similar to popcorn. Not noticeably greasy and quite tasty. Flaxseeds are high in omega-3's and another useful nutrient, lignan. You can easily find more about flaxseeds from many sources on the web if you're interested.
This morning I made french toast with a sourdough multigrain bread that already had its own seeds and sprinkled about a half-teaspoon's worth of flaxseed on one side. It added crunch and flavor to an already crunchy experience. Let me know if you've tried flaxseeds or flaxseed oil and what you thought.
This morning I made french toast with a sourdough multigrain bread that already had its own seeds and sprinkled about a half-teaspoon's worth of flaxseed on one side. It added crunch and flavor to an already crunchy experience. Let me know if you've tried flaxseeds or flaxseed oil and what you thought.
Thursday, March 5, 2009
Catch-up (no, not the tomato stuff)
I neglected to post the recipes from Class 1 on the blog. Here they are:
Recipes for February 12 both from The Vegetarian Meat and Potatoes Cookbook by
Robin Robertson
Couscous with Pistachios and Dried Cranberries
2 tablespoons olive oil 1. Heat the oil in a large skillet over medium heat. Add
2 large shallots, minced the shallots, cover, and cook, stirring a few times,
2 cups quick-cooking couscous until softened, about 5 minutes. Add the couscous
½ cup dried cranberries and stir to coat with the oil. Stir in the cranberries
3 cups vegetable stock, brought to a boil and hot stock and bring to a boil. Reduce the heat to
½ tsp ground cardamom low, stir in the cardamom and cayenne and season to
1/8 tsp cayenne taste with salt. Cover and cook until the water is
salt absorbed, 5 to 7 minutes.
½ cups pistachio nuts 2.Remove from the heat, stir in the nuts and parsley and
2 tablespoons minced fresh parsley serve. Serves 6-8
Savoury Vegetable Bread Pudding
1 pound spinach, tough stems removed and washed well, or one 10-oz package frozen chopped spinach
1 tablespoon olive oil
1 large yellow onion, chopped
2 garlic cloves, minced
8 ounces white button mushrooms, sliced
1 pound soft tofu, crumbled
2 cups regular or soy milk
1 ½ tsp dijon mustard
1 tsp minced fresh marjoram leaves or ½ tsp dried
1/8 tsp ground nutmeg
salt and freshly ground black pepper
4 oz. Mozzarella cheese or soy mozzarella, shredded
1 loaf Italian bread, cut into thick slices.
1)Lightly steam the spinach, or cook the frozen spinach. Drain well and squeeze dry. Set aside.
2)Heat the oil in a large skillet over medium heat. Add the onion, cover and cook, stirring a few
times, until softened, about 5 minutes. Stir in the garlic and mushrooms and cook, uncovered until the mushrooms release their liquid and it begins to evaporate, 2-3 minutes. Stir in the spinach and set aside.
3) In a food processor or blender, combine the tofu, milk, mustard, marjoram, nutmeg and salt and
pepper to taste and process until smooth. Stir this into the vegetable mixture, along with the
cheese.
Preheat the oven to 350 degrees F. Lightly oil a 9 x 13 inch baking dish.
Arrange the bread slices in the dish. Pour the vegetable mixture over the bread, using a fork to distribute the vegetables evenly. Let soak a minimum of 20 minutes.
Bake the pudding for 30 mins. Then increase temperature to 400 degres and bake 10 minutes more, about 10 mins. Let stand 10 minutes before serving. Serves 6 to 8
Recipes for February 12 both from The Vegetarian Meat and Potatoes Cookbook by
Robin Robertson
Couscous with Pistachios and Dried Cranberries
2 tablespoons olive oil 1. Heat the oil in a large skillet over medium heat. Add
2 large shallots, minced the shallots, cover, and cook, stirring a few times,
2 cups quick-cooking couscous until softened, about 5 minutes. Add the couscous
½ cup dried cranberries and stir to coat with the oil. Stir in the cranberries
3 cups vegetable stock, brought to a boil and hot stock and bring to a boil. Reduce the heat to
½ tsp ground cardamom low, stir in the cardamom and cayenne and season to
1/8 tsp cayenne taste with salt. Cover and cook until the water is
salt absorbed, 5 to 7 minutes.
½ cups pistachio nuts 2.Remove from the heat, stir in the nuts and parsley and
2 tablespoons minced fresh parsley serve. Serves 6-8
Savoury Vegetable Bread Pudding
1 pound spinach, tough stems removed and washed well, or one 10-oz package frozen chopped spinach
1 tablespoon olive oil
1 large yellow onion, chopped
2 garlic cloves, minced
8 ounces white button mushrooms, sliced
1 pound soft tofu, crumbled
2 cups regular or soy milk
1 ½ tsp dijon mustard
1 tsp minced fresh marjoram leaves or ½ tsp dried
1/8 tsp ground nutmeg
salt and freshly ground black pepper
4 oz. Mozzarella cheese or soy mozzarella, shredded
1 loaf Italian bread, cut into thick slices.
1)Lightly steam the spinach, or cook the frozen spinach. Drain well and squeeze dry. Set aside.
2)Heat the oil in a large skillet over medium heat. Add the onion, cover and cook, stirring a few
times, until softened, about 5 minutes. Stir in the garlic and mushrooms and cook, uncovered until the mushrooms release their liquid and it begins to evaporate, 2-3 minutes. Stir in the spinach and set aside.
3) In a food processor or blender, combine the tofu, milk, mustard, marjoram, nutmeg and salt and
pepper to taste and process until smooth. Stir this into the vegetable mixture, along with the
cheese.
Preheat the oven to 350 degrees F. Lightly oil a 9 x 13 inch baking dish.
Arrange the bread slices in the dish. Pour the vegetable mixture over the bread, using a fork to distribute the vegetables evenly. Let soak a minimum of 20 minutes.
Bake the pudding for 30 mins. Then increase temperature to 400 degres and bake 10 minutes more, about 10 mins. Let stand 10 minutes before serving. Serves 6 to 8
Week 4 - Bobbye's lunch
Fruit and Nut Tabouli
1 cup bulgur
2 ¼ cups boiling water
2 seedless oranges*
¼ cup lemon juice (from about 1 lemon)
1 garlic clove, minced
½ cup minced onion
½ cucumber, peeled, seeded, and chopped
1 ½ cups chopped parsley
½ cup chopped mint
¼ cup chopped walnuts, toasted
¼ cup currants**
½ teaspoon salt, or more, to taste
Freshly ground black pepper to taste
* I used 4 clementines
** I used golden raisins
Put the bulgur in a medium bowl. Pour boiling water over. Cover the bowl, and let the bulgur sit for 20 minutes. Drain
Meanwhile, section the oranges. Cut the sections in half, and add to the bulgur. Then add lemon juice, olive oil, garlic, onion, cucumber, parsley, mint, walnuts, and currants, and mix well. Season with salt and pepper. Serve the tabouli at room temperature or warm.
Curried Lentil Stew
1 tablespoon oil
1 cup chopped onion
2 garlic cloves, minced
1 teaspoon curry powder
¼ teaspoon ground cardamom
½ teaspoon ground cloves
2 pinches ground cinnamon
½ teaspoon dried thyme
1 large carrot, peeled and cut into ¼ inch rounds
1 medium potato, peeled and cut into ½ inch cubes
1¼ cup water
½ cup dried brown lentils
2 medium tomatoes, chopped
½ cup sherry
½ teaspoon salt
Freshly ground pepper, to taste
3 Tablespoons chopped cilantro
In a large saucepan heat the oil over medium heat. Add onion, cook, stirring occasionally, until it begins to brown at the edges, about 10 minutes. Add garlic, curry powder, cardamom, cloves, cinnamon, and thyme. Cook for 2 minutes, stirring constantly. Add carrot and potato, then water and lentils. Cover the pan, and let the mixture simmer for 15 minutes. Add the tomatoes, sherry, salt, and pepper, and simmer for 5 -10 minutes more, until the potatoes and lentils are tender.
Serve the stew over mounds of millet or rice. Garnish with the cilantro.
1 cup bulgur
2 ¼ cups boiling water
2 seedless oranges*
¼ cup lemon juice (from about 1 lemon)
1 garlic clove, minced
½ cup minced onion
½ cucumber, peeled, seeded, and chopped
1 ½ cups chopped parsley
½ cup chopped mint
¼ cup chopped walnuts, toasted
¼ cup currants**
½ teaspoon salt, or more, to taste
Freshly ground black pepper to taste
* I used 4 clementines
** I used golden raisins
Put the bulgur in a medium bowl. Pour boiling water over. Cover the bowl, and let the bulgur sit for 20 minutes. Drain
Meanwhile, section the oranges. Cut the sections in half, and add to the bulgur. Then add lemon juice, olive oil, garlic, onion, cucumber, parsley, mint, walnuts, and currants, and mix well. Season with salt and pepper. Serve the tabouli at room temperature or warm.
Curried Lentil Stew
1 tablespoon oil
1 cup chopped onion
2 garlic cloves, minced
1 teaspoon curry powder
¼ teaspoon ground cardamom
½ teaspoon ground cloves
2 pinches ground cinnamon
½ teaspoon dried thyme
1 large carrot, peeled and cut into ¼ inch rounds
1 medium potato, peeled and cut into ½ inch cubes
1¼ cup water
½ cup dried brown lentils
2 medium tomatoes, chopped
½ cup sherry
½ teaspoon salt
Freshly ground pepper, to taste
3 Tablespoons chopped cilantro
In a large saucepan heat the oil over medium heat. Add onion, cook, stirring occasionally, until it begins to brown at the edges, about 10 minutes. Add garlic, curry powder, cardamom, cloves, cinnamon, and thyme. Cook for 2 minutes, stirring constantly. Add carrot and potato, then water and lentils. Cover the pan, and let the mixture simmer for 15 minutes. Add the tomatoes, sherry, salt, and pepper, and simmer for 5 -10 minutes more, until the potatoes and lentils are tender.
Serve the stew over mounds of millet or rice. Garnish with the cilantro.
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