Natural Foods Kitchen 30-minute menu with Egyptian Lentil Soup

Place all ingredients except salt in pot, bring to a boil, reduce to medium heat, cover and cook for approximately 20 to 25 minutes. Salt to taste. Add cilantro. Meanwhile, prepare quinoa, brown rice or other grain as soon as soup starts cooking (see whole grains below). Then prepare greens, while both pots are cooking.

Place all ingredients except salt in pot, bring to a boil, reduce to medium heat, cover and cook for approximately 20 to 25 minutes. Salt to taste. Add cilantro. Meanwhile, prepare quinoa, brown rice or other grain as soon as soup starts cooking (see whole grains below). Then prepare greens, while both pots are cooking.

If you’re using organic carrots, scrub (don’t peel) trim and slice on the diagonal, stack and cut into thin, matchstick-sized strips. Serve as raw crunchies or add to cooking soup for the final 2 to 5 minutes.

Wash one bunch of kale or collards (or a mix of both). Discard yellow leaves or tough stem ends. Cut stems in one-inch pieces up to the leaf and place in large steamer. Add leaves, cut in two-inch pieces. Steam for about 8 minutes or until just tender. (Try to avoid letting color change from bright green to drab. This best retains nutrients, flavor and color appeal.) If desired, toss with light splashes of balsamic or apple cider vinegar and a little olive oil, salt and pepper. Serve warm or cold.

Serve soup with grain and greens on the side, or as a lentil sauce over the grain. Either way, try some crumbled feta cheese or a dollop of yogurt atop the soup or sauce. Yum!

Whole grains, especially fast-cooking varieties

QUINOA (say keen’-wa) — Add 1 cup rinsed grain to 2 cups water, chicken or veggie broth. Bring to a boil, reduce heat, cover and simmer for 15 to 20 minutes. Fluff with a fork. Delicious hot or cold.

BULGUR WHEAT — This is whole-wheat, cracked, cooked and dried. Soak 30 minutes, drain (no need to cook) and use cold in salad. Or, prepare like quinoa, but cook for 10 to 15 minutes. Buckwheat groats, toasted or raw — Prepare like quinoa, but cook for 10 to 15 minutes.

MILLET — Rich in unsaturated fatty acids with a slight nutty flavor and reputed to be more alkaline than other grains. Can be prepared and cooked like quinoa, cookin

WHOLE-WHEAT COUSCOUS — A nearly instant, whole grain pasta. Best not cooked. Just add 1 cup boiling water, veggie or chicken broth to 1 cup dry couscous. Cover, let stand and fluff with fork after 5 to 8 minutes.

BROWN (UNREFINED) RICE — Prepare like quinoa, but cook for 45 to 50 minutes. Plan ahead, cook extra and refrigerate for up to five days, or freeze up to a month.