Janice Stanger, PhD

Janice Stanger, PhD

Posted August 20, 2011

Published in Food

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Three and a Half Satisfying Whole Foods. Plant-Based Recipes

Read More: recipes, Tracy Childs, vegan cooking classes, whole food plant-based diets

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Tracy Childs, a vegan cooking instructor and wellspring for whole foods, plant-based recipes, shares these ideas for delicious meals you can make quickly. The ingredients are easy to find and the results will please you and anyone you Tracy Childs in kitchen_opt.jpgshare these dishes with.

Tracy is an instructor for The Cancer Project cooking classes. She and her partners also teach whole foods, plant-based cooking classes in San Diego through their company Veg-Appeal.

30 Minute Curried Red Lentil and Couscous Stew

Makes about 2 quarts (8 1-cup servings)

Red lentils cook very quickly and are a great source of plant protein and fiber. You won’t find yourself spending a long time in the kitchen, getting this filling and satisfying meal to the table! Serve this dish with braised collards or kale or a green salad and whole-grain bread, pita, basmati rice, chapattis or by itself.


1 cup red dry lentils, rinsed

1/2 onion, chopped 
or 2 teaspoons dried minced onions

2 celery stalks, sliced thinly

1 small or ½ large sweet potato or yam or 2 carrots, chopped in ¾ in. pieces, or grated

1 teaspoon cumin seeds or ground cumin

5 cups water or vegetable broth

1/2 cup dry whole wheat couscous or quinoa

4-6 cloves, minced or 2 teaspoons dried minced garlic

1/3 cup tomato paste

2 teaspoons curry powder

freshly ground black pepper to taste

1 teaspoon salt, or to taste

3 tablespoons nutritional yeast (optional)


1. Combine lentils, onion, celery, cumin, sweet potato, yam or carrot, and water or broth in a large pot. Bring to a simmer, then cover and cook on low until lentils and vegetables are tender, about 20 minutes.

2. Stir in couscous or quinoa, garlic, tomato paste, curry powder, black pepper, salt, and nutritional yeast. Replace cover and continue cooking with a low boil until grain is tender, about 5 minutes for couscous and 15 minutes for quinoa. Turn off heat, remove cover, stir and allow the stew to cool for 5 minutes to thicken and serve.

Variation: (the half a recipe)

Read the rest of Tracy's recipes here.

Read about Tracy’s journey as a plant-based advocate, vegan mom, and well-fed traveler here.