Gung-Ho About Garlic

Our soup this week is Italian Lentil which is full of lots of tasty vegetables. One of the vegetables featured in this soup is garlic. Even though it isn’t one of the main ingredients, you might be surprised to learn how beneficial this little vegetable is!

History of Garlic

Garlic is known to have originated in Asia and is believed to have been used for many medicinal purposes. These uses likely varied by region, but garlic was commonly used to treat depression, hemorrhoids, poor appetite, infections, and asthma. 

Garlic Packs a Nutritional Punch

Today we know that garlic is full of nutritional benefits. Garlic contains allicin which has been found to have antibiotic and antimicrobial properties. Studies have also found that garlic can help lower cholesterol in small amounts. Other health claims support that garlic can help decrease blood pressure and reduce inflammation. 

Garlic contains vitamins B6 and C, phosphorus, and manganese. It also has small amounts of calcium and zinc. More research needs to be done, but some studies have found that there might be an association between intake of garlic and the reduction of cancer. Who knew garlic could do so much?!

Tips and Tricks for Cooking with Garlic

Garlic is nutritious, but also delicious and adds great flavor to many dishes. Here are some ideas for how to cook with garlic and incorporate it into meals every day!

1. Ever been frustrated trying to peel garlic cloves? Pop them in the microwave for 10-15 seconds and the garlic clove will slide right out of the peel!
2. Mincing or dicing garlic can be difficult if the cloves are small. Try using a garlic press instead.
3. Rub a peeled garlic clove over toasted bread or naan.
4. Roast whole or diced garlic cloves with other vegetables.
5. Add minced garlic to salad dressings, soups, sauces, salsas, pizzas, casseroles, or melted butter for some extra flavor. 

Garlic really is great and it’s great for you, too! Try out some of these suggestions to get more garlic in your diet!

Gung-ho about Garlic! on Biteable.

Italian Lentil Soup

Yield: 2 quarts

Ingredients:

2 ½ tsp olive oil

1 medium onion, diced

1 cups carrot, diced

¾ cups celery, diced

1-2 cloves garlic, minced

3 ¼ cups broth

3 ¼ cups water

¾ cups red lentils, rinsed

1 (14.5 oz) can diced tomatoes

1-2 bay leaves

¼ tsp thyme

½ tsp dried basil (1 ½ tsp fresh basil)

1/8 tsp black pepper

1 pinch crushed red pepper

3 oz tomato paste

2 oz frozen kale

1 ½ tsp red wine vinegar

Directions:

1. Add oil to pan. Sauté onions, carrot, and celery for 6-7 minutes.
2. Add garlic and sauté for an additional 1-2 minutes until fragrant.
3. Add broth, water, red lentils, tomatoes, bay leaves, thyme, black pepper, crushed red pepper, and tomato paste. Bring to a boil and reduce heat.
4. Simmer for 25-30 minutes or until lentils and vegetables are tender.
5. Remove all bay leaves!
6. Add kale and vinegar, cook for an additional 5 minutes.

Make It a Meal!

This Sweet Potato Arugula Salad is a great side dish for this Italian Lentil Soup. It is full of flavor and goes well with a homemade vinaigrette that also contains garlic. Slice up your bread, toast it with some butter or oil, and rub it with a garlic clove for an easy garlic bread. If you’re feeling like dessert, and feeling brave, give this Black Garlic Chocolate Cake with Fresh Raspberry Sauce a try!

Sweet Potato Arugula Salad

Yield: 4 servings

Prep time: 10 minutes

Recipe from: http://www.primaverakitchen.com/sweet-potato-arugula-salad-recipe/

Ingredients:

4-5 cups arugula

1 cup baked sweet potato, diced

3 Tbsp feta, crumbled

2 Tbsp pistachios

3 Tbsp homemade salad dressing (see recipe below)

2 hard-boiled eggs, peeled and quartered

Salt and freshly-ground black pepper, to taste

Directions:

1. In a large salad bowl, mix together the arugula, sweet potato, feta, and pistachios.
2. Just before serving, add the homemade salad dressing and toss until all the ingredients are coated.  Then, place the eggs on top of the salad.
3. Season with salt and ground black pepper to taste.  Enjoy!

Homemade Salad Dressing

Ingredients:

1 tsp garlic, minced

1 tsp whole grain Dijon mustard

2 Tbsp lemon juice or white wine vinegar

¼ tsp kosher salt

¼ tsp freshly-ground black pepper

6 Tbsp extra-virgin olive oil

Directions:

1. Combine garlic, Dijon mustard, lemon juice, salt, and pepper into a salad dressing jar.
2. Whisk ingredients together.
3. Slowly pour in olive oil, whisking as you go.
4. Taste and adjust seasoning as needed.

Garlic Crostini

Recipe from: http://allrecipes.com/recipe/231970/just-garlic-toast/

Ingredients:
Artisan bread of your choice, cut into ½-inch slices
4-6 garlic cloves, halved
Olive oil or butter, optional 

Directions:

1. Place oven rack about 6 inches from the upper heat source and preheat the broiler.
2. Arrange bread slices on a baking sheet.
3. Spread butter or brush with olive oil, if desired.
4. Toast the bread until golden brown, about 5-10 minutes.  Keep a close eye on your bread as it may brown quickly.
5. Remove from oven when it has reached desired color.

Rub garlic halves on the warm bread.

Serve warm.

Black Garlic Chocolate Cake with Raspberry Sauce

Yield: 12 servings

Prep time: 15 minutes

Cook time: 45 minutes

Recipe from: http://siftandwhisk.com/blog/black-garlic-chocolate-cake/

Ingredients:

1 cup unsalted butter

⅓ cup cocoa powder

1 tsp sea salt

1 cup water

2 cups all-purpose flour

1 ¾ cups granulated sugar

1 ½ tsp baking soda

2 large eggs

½ cup sour cream

1 tsp vanilla extract

½-1 head black garlic*

For the raspberry sauce:

2 cups fresh raspberries

3 Tbsp granulated sugar

½ Tbsp lemon juice

Directions:

1. Place a rack in the center of the oven and preheat the oven to 350ºF.  Butter and flour the inside of a 10-cup Bundt cake pan.
2. In a medium saucepan, combine butter, cocoa powder, salt, and water.  Melt over medium heat, stirring to combine.  Remove from heat and set aside.
3. In a large mixing bowl, whisk together flour, sugar, and baking soda.  Gradually pour in the chocolate mixture, whisking constantly with your opposite hand, until the mixture is smooth.
4. Add eggs, one at a time, whisking until combined after each addition.  Whisk in the sour cream and vanilla extract until smooth.
5. Chop the head of black garlic in half, then remove cloves from the skin and place in a small mixing bowl.  Mash cloves into a paste with the back of a spoon.  Whisk the black garlic paste into the cake batter until smooth.
6. Add eggs, one at a time, whisking until combined after each addition. Whisk in the sour cream and vanilla extract until smooth.
7. Chop the head of black garlic in half, then remove cloves from the skin and place in a small mixing bowl. Mash cloves into a paste with the back of a spoon. Whisk the black garlic paste into the cake batter until smooth.
8. Pour the batter into your prepared Bundt cake pan and bake until a toothpick or cake tester inserted in the cake comes out clean, 40-45 minutes. Place pan on a wire rack to cool for 15 minutes, then invert the cake onto the wire rack and let it cool completely.