Tuesday, October 12, 2010

sunday - salmon with yogurt-cilantro sauce, wheat berry-lentil soup

Sunday night I made a simplified version of this recipe from eatingwell.com. In the past I've made the apricot couscous that's included in the original recipe, and it's a nice accompaniment to the salmon. The yogurt sauce comes together quickly--only chopping and stirring required--so it's a nice recipe to throw together in a pinch.

A few weekends ago I made this wheat berry-lentil soup, also from eatingwell.com, and stored it in the freezer for an evening when I needed a quick meal. It's a good, hearty soup and is a nice way to use up extra cooked wheat berries. Courtney is not a fan of Swiss chard so I used kale instead. Also, I used red lentils because that's what I had in my pantry--they don't hold their shape when cooked, so for a more traditional lentil soup, use brown lentils instead.

Salmon with Yogurt-Cilantro Sauce

1/4 cup nonfat plain yogurt
1 scallion, sliced
1 tablespoon lemon juice
1 tablespoon chopped fresh cilantro
1/4 teaspoon ground cumin
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 pound salmon fillet, preferably wild Pacific

Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
Combine yogurt, scallion, lemon juice, cilantro, cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Set aside.

Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If grilling, oil the grill rack. If broiling, coat a broiler pan with cooking spray. Grill or broil the salmon until browned and just cooked through, about 4 minutes per side. Serve topped with the yogurt sauce.
Makes 2 servings.
Wheat Berry-Lentil Soup
1 1/2 cups red or brown lentils, sorted and rinsed 
4 cups chicken or vegetable broth
4 cups cold water
3 tablespoons extra-virgin olive oil
3 large carrots, finely chopped
1 medium onion, diced
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 1/2 cups cooked wheat berries*
1 bunch kale, large stems discarded, leaves roughly chopped
3 tablespoons lemon juice
Combine lentils, broth, and water in a large stock pot. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes.
Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt, and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.

When the lentils are tender, stir cooked wheat berries and kale into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.
Makes 6 servings.
*To cook wheat berries, rinse dried wheat berries in a colander under running water. Place in a large stock pot and cover with several inches of cold water. Bring to a boil, reduce heat, and simmer, partially covered, until wheat berries are tender, about one hour. Drain well.


  1. both sound yummy...may make the soup soon as it is getting cooler. thanks!


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