Guest guest Posted August 20, 2002 Report Share Posted August 20, 2002 Thursday Pea Soup 6 servings (10-12 cups) 1 pound green pea, or yellow split peas 2 tablespoons Vegetable Broth or Margarine 2 medium-size onions, finely chopped 2 large carrots, finely chopped 1 rutabaga, peeled & diced 1/2 teaspoon cumin seeds 1/2 teaspoon marjoram leaves 1/4 teaspoon white pepper 7 cups Vegetable Broth 3 tablespoons cider vinegar salt Rinse peas and sort through, discarding any foreign material. Drain well. Heat 2 TBS broth or margarine in large pot over medium heat; add onions, carrots, rutabaga, cumin, marjorum and pepper. Cook, stirring often until onions are soft but not browned. Add peas and stock and bring to a boil over high heat. Cover, reduce heat and simmer, stirring occasionally to prevent sticking, until peas lose their shape (2-3 hours). Mix in vinegar, add salt if needed. Nutrition Facts Amount Per Serving: Calories 118 - Calories from Fat 5 Percent Total Calories Fat 4%, Protein 18%, Carbohydrate 78% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 2266mg, Total Carbohydrate 23g, Dietary Fiber 2g, Protein 5g, Vitamin A 9214 units, Vitamin C 37 units, Calcium 0 units, Iron 2 units ********************************************************************** Vegetarian Winter Vegetable Stew 8 servings (12 cups) 3 tablespoons olive oil 1 1/2 tablespoons curry powder 2 cups (about 6) chopped leek, white part only 6 carrots, medium, cut into 1-inch pieces 4 stalks celery, medium, cut into 1-inch pieces 1 1/4 pounds potatoes, (about 4) cut into 1-inch pieces 10 ounces turnips, (about 3 medium) peeled and cut into 1-inch pieces 1 1/2 pounds butternut squash, peeled and cut into 1-inch pieces 1 1/2 teaspoons savory, or 1/2 tsp thyme 1 teaspoon salt 1 bay leaf 2 14 oz. cans vegetable broth (or made with vegetable boullion) 1 cup water 2 1/2 cups cauliflower florets 1 1/2 cups frozen petite peas Heat the oil in a large Dutch oven over medium-high heat. Add the curry powder and cook, stirring, 1 minute. Add the leeks, carrots and celery. Cook, stirring frequently, until the vegetables begin to brown, 10 minutes. Add the potatoes and turnips, cook, stirring occasionally, 5 minutes more. Add the squash, savory, salt and bay leaf and cook 5 minutes. Stir in the vegetable broth and water into the vegetable mixture. Bring to a boil. Reduce heat and simmer, uncovered, 10 minutes. Remove the bay leaf. Add the cauliflower and peas and simmer until all the vegetables are tender, 15-20 minutes. Nutrition Facts Amount Per Serving: Calories 273 - Calories from Fat 57 Percent Total Calories Fat 21%, Protein 12%, Carbohydrate 67% Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 553mg, Total Carbohydrate 46g, Dietary Fiber 4g, Protein 8g, Vitamin A 22137 units, Vitamin C 73 units, Calcium 0 units, Iron 4 units ********************************************************************* Tunisian Vegetable Stew 4 servings This lovely stew makes an ideal quick meal that is flavorful and healthful. Serve on couscous or other grain. 1 1/2 cups thinly sliced onions 2 tablespoons olive oil 3 cups thinly sliced cabbage dash of salt 1 large green bell pepper, cut in thin strips 2 teaspoons ground coriander 1/2 teaspoon turmeric 1/4 teaspoon cinnamon 1/8 teaspoon cayenne pepper, (or to taste) 1 28 oz. can undrained, chopped tomato 1 16 oz. can drained garbanzo beans 1/3 cup currents or raisins 1 tablespoon fresh lemon juice 2 cups cooked couscous (below) 4 tablespoons feta cheese toasted slivered almonds salt, to taste In a large non-stick dutch oven, saute the onions in olive oil for 5 minutes, or until softened. Add the cabbage, sprinkle with salt, and continue to saute for at least 5 minutes, stirring occasionally. Add the bell pepper, coriander, turmeric, cinnamon, and cayenne to the pot and saute for another minute for so. Stir in the tomatoes, chick peas, and currents or raisins, and simmer, covered, for about 15 minutes, until the vegetables are just tender. Add the lemon juice and salt to taste. Serve over couscous, top with crumbled feta cheese, and toasted almonds if you like Nutrition Facts Amount Per Serving: Calories 513 - Calories from Fat 111 Percent Total Calories Fat 22%, Protein 14%, Carbohydrate 64% Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 2g, Cholesterol 6mg, Sodium 585mg, Total Carbohydrate 82g, Dietary Fiber 5g, Protein 18g, Vitamin A 2817 units, Vitamin C 133 units, Calcium 0 units, Iron 6 units French-Style Couscous 4 servings 1 cup couscous 1 cup boiling water 1 teaspoon salt 2 tablespoons Fleischmann's margarine Place couscous in a bowl and stir in water and salt. Let soak for about 20 minutes until liquid is absorbed. Rub grain between your fingers until there are no lumps. Then place in a vegetable steamer lined with cheesecloth and steam for 30 minutes. When ready to serve, place couscous in a bowl, stir in the 2 Tablespoons margarine. QUICK STYLE: Place 1 Cup water and 2 TBS margarine and salt in bowl; Microwave at full power 3 to 4 minutes. Stir in couscous, cover and set for 5 minutes. Fluff with fork Nutrition Facts Amount Per Serving: Calories 172 - Calories from Fat 6 Percent Total Calories Fat 4%, Protein 14%, Carbohydrate 83% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 595mg, Total Carbohydrate 36g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 14 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units ********************************************************************* Curried Vegetable Stew 4 servings 1 zucchini, Large (cut into 1/2-in disks) 2 Japanese eggplants, (Cut in 1/2-in disks) 1 red bell pepper, (Cut into 2-inch cubes) 1 pound cauliflower, (Cut into florets) 1 pound broccoli, (Cut into florets) 2 carrots, (Cut into 1/2-inch disks) 1 teaspoon coriander seeds, (Cracked open) 2 onions, Diced 2 cloves garlic, Minced 1 1/2 tablespoons fresh ginger root, Minced 1/2 teaspoon cayenne pepper 2 teaspoons ground cumin 1 teaspoon ground turmeric 1 teaspoon salt 2 cups Vegetable Broth, plus 3 TBS 1 tablespoon Fleischmann's margarine 1 tablespoon vegetable oil 1. Heat 3 TBS broth in large pot. Add onion, garlic & ginger, and cook together over medium heat for about 10 min. When onions are translucent, add coriander, cayenne, cumin, turmeric and salt. Stir to mix well and cook for 5 minutes. Add vegetable broth, mixing well. 2. Add eggplant & carrots. Cover & cook for 15 min. Add broccoli,cauliflower, and red bell pepper. Stir to mix well. Cover and cook for 10 minutes. Add zucchini and cook 10 minutes til done. 3. Garnish with sprigs of cilantro. Serve with Coconut Rice or Cinnamon Brown Rice. Nutrition Facts Amount Per Serving: Calories 204 - Calories from Fat 45 Percent Total Calories Fat 22%, Protein 17%, Carbohydrate 61% Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 1583mg, Total Carbohydrate 31g, Dietary Fiber 4g, Protein 9g, Vitamin A 13328 units, Vitamin C 238 units, Calcium 0 units, Iron 4 units ********************************************************************* Colombian Style Vegetable Stew 9 servings Be sure to add the cilantro (also called Chinese Parsley), it's a flavor element, not a garnish. 2 cups Vegetable Broth 2 tablespoons canola oil 4 cloves minced garlic 1 1/4 cups coarsely chopped onions 2 16 oz. cans low-sodium peeled diced tomatoes 2 pounds baking potatoes, cut into bite-sized chunks 6 large carrots, cut by 8mm blade (1/2-inch) 6 stalks celery, halved lengthwise and cut into 1 1/2-inch pieces 16 ounces fresh or defrosted frozen corn kernels 1 cup white grape juice 2 whole bay leaves 1 1/2 tablespoons white wine vinegar 1 teaspoon cumin 3/4 teaspoon oregano 1/2 teaspoon pepper salt, to taste 1 16 oz. can drained garbanzo beans 2 cups defrosted frozen peas 3/4 cup chopped fresh cilantro Heat oil over medium heat in 6 qt pot, saute garlic and onions 5 minutes. Add tomatoes with liquid, potatoes, carrots, celery, corn, grape juice, bay leaf, vinegar, cumin, oregano, pepper, salt and vegetable broth. Heat to boil, reduce heat to high simmer, and cook, uncovered about 1 hour or until vegetables are tender. (Add water if needed during cooking.) Place chickpeas in colander under cold running tap water to remove canning liquid; rub them gently in kitchen towel to remove skins. Add skinless chickpeas and green peas to stew and simmer 5-10 minutes or until peas are cooked. Serve with 2 Tablespoons cilantro on each serving Nutrition Facts Amount Per Serving: Calories 393 - Calories from Fat 52 Percent Total Calories Fat 13%, Protein 13%, Carbohydrate 74% Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 682mg, Total Carbohydrate 73g, Dietary Fiber 5g, Protein 12g, Vitamin A 17920 units, Vitamin C 59 units, Calcium 0 units, Iron 5 units ********************************************************************** Cashew Chili 6 servings 1 1/2 cups dried kidney beans or pinto beans 6 cups water 2 bay leaves 2 tablespoons canola oil 2 onions, chopped 4 cloves minced garlic 2 chopped green bell peppers 2 stalks chopped celery 1 tablespoon Fleischmann's margarine 2 tablespoons ground cumin 1 tablespoon ground coriander 1/4 teaspoon cayenne pepper 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/2 teaspoon dried dill weed 1/2 teaspoon fresh ground black pepper 2 teaspoons salt 1 28 oz. can crushed tomato 1 cup (DIVIDED after toasting) raw cashews 2 teaspoons red wine vinegar 4 1/2 cups cooked brown rice lowfat cheddar cheese Soak the beans in a large pot in plenty of water overnight. Drain and throw away the soaking water. Add 6 cups water and the 2 bay leaves. Bring to a boil, reduce heat and simmer, partially covered, stirring occasionally. Cook until beans are tender, about 2 hours. Toast 1 cup of whole, raw cashews in a 350 degree oven for 15 to 20 minutes, or until lightly browned. be careful as they will burn quickly. Take 1/2 cup toasted cashews and very lightly coarsely chop; set aside for a garnish. In a soup pot, heat the oil. Add onions and garlic and saute about 2 minutes. Add green bell pepper and celery and cook until tender, about 8 minutes. Melt the margarine in the pot then add all the spices; saute 1 - 2 minutes. Add the tomatoes; simmer for 10 minutes. Add cooked beans, liquid and all to the vegetable mixture. Add 1/2 cup whole, toasted cashews and the 2 teaspoons vinegar to mixture. Simmer for 30 minutes to blend the flavors. Remove and discard the bay leaves. Serve over brown rice and top with a light sprinkling of toasted pieces of cashews and cheddar cheese. Wonderful with Corn Bread. Nutrition Facts Amount Per Serving: Calories 474 - Calories from Fat 160 Percent Total Calories Fat 34%, Protein 11%, Carbohydrate 56% Totals and Percent Daily Values (2000 calories): Fat 18g, Saturated Fat 3g, Cholesterol 0mg, Sodium 1068mg, Total Carbohydrate 66g, Dietary Fiber 3g, Protein 13g, Vitamin A 1122 units, Vitamin C 65 units, Calcium 0 units, Iron 6 units ********************************************************************** Cold Strawberry Soup 4 servings 1 pint fresh strawberries, hulled 1 cup orange juice, papaya, or apple-strawberry 1 each lemon, juiced honey, to taste 3/4 cup nonfat sour cream 2 tablespoons arrowroot powder Place three-quarters of the strawberries and the cup of fruit juice into a blender and puree. Pour the mixture into a saucepan. Dissolve the arrowroot in the lemon juice and pour this mixture into the saucepan as well. Cook over medium heat until the mixture thickens, about 5 minutes. Remove from the heat and add honey (if you like things real sweet). Slice the remaining strawberries and fold them, along with the sour cream, into the slightly cooled mixture. Refrigerate 2 to 3 hours until well chilled. Serve cold with a teaspoonful of sour cream on top Nutrition Facts Amount Per Serving: Calories 134 - Calories from Fat 4 Percent Total Calories Fat 3%, Protein 21%, Carbohydrate 76% Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 61mg, Total Carbohydrate 25g, Dietary Fiber 0g, Protein 7g, Vitamin A 73 units, Vitamin C 70 units, Calcium 0 units, Iron 0 units ********************************************************************* Corn Chowder 8 servings 2 pounds white potatoes, medium diced 1 qt water 1 bay leaf 3/4 pound onion, finely diced 3 tablespoons Vegetable Broth 1 finely diced green bell pepper 2 teaspoons cumin, seeds 4 finely diced celery stalks 3 tablespoons flour 1/2 teaspoon sage 1/2 teaspoon white pepper 2 cups 1% lowfat milk 1 pound frozen corn finely chopped fresh parsley 1 teaspoon salt Boil potatoes until just tender in one quart of water with bay leaf. Saute onions, peppers, celery and cumin in butter until onions are transparent. Add sage, pepper and flour to the onion mixture with some of the potato water and stir to make a paste. Add the potatoes and the rest of the potato water and heat. Finally, add the milk and the corn. Heat thoroughly and garnish with parsley. Nutrition Facts Amount Per Serving: Calories 238 - Calories from Fat 12 Percent Total Calories Fat 5%, Protein 12%, Carbohydrate 83% Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 1g, Cholesterol 2mg, Sodium 398mg, Total Carbohydrate 49g, Dietary Fiber 2g, Protein 7g, Vitamin A 384 units, Vitamin C 35 units, Calcium 0 units, Iron 2 units ********************************************************************* Cream of Asparagus Soup 4 servings 2 cups Vegetable Broth, or water 1 1/2 cups chopped onions 6 tablespoons Fleischmann's margarine 6 tablespoons flour 1/2 to 1 teaspoon dill weed, to taste 1 1/2 pounds fresh asparagus 4 cups 1% lowfat milk, scalded 1 teaspoon salt white pepper dash of tamari Break off the tough asparagus bottoms and discard them. Cut off the asparagus tips and set them aside. Chop the stalks and cook them with the onions in the margarine, salting them lightly. After 8-10 minutes, when the onions are clear, sprinkle them with the flour. Continue to cook over lowest possible heat 5-8 minutes. Add water or stock. Cook 8-10 minutes, stirring frequently, until thickened. Puree the sauce bit by bit with the scalded milk in the blender. Blend it until thoroughly smooth. Return the puree to the kettle, preferably a double boiler, and add dill, salt, white pepper, and tamari. Heat the soup very gently - don't boil it or overcook it. As it heats, steam the asparagus tips until tender, but still very green. Add these, whole, to the soup. Serve as immediately as possible Nutrition Facts Amount Per Serving: Calories 234 - Calories from Fat 39 Percent Total Calories Fat 17%, Protein 26%, Carbohydrate 57% Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 2g, Cholesterol 10mg, Sodium 1660mg, Total Carbohydrate 34g, Dietary Fiber 2g, Protein 15g, Vitamin A 2189 units, Vitamin C 62 units, Calcium 0 units, Iron 2 units ********************************************************************* Three Bean Chili 8 servings This combination of beans creates a mosiac of color. And to go nicely with this dish should be Corn Bread. 2 medium onions, diced 4 cloves minced garlic 1 red bell pepper, cut in 1/2-inch squares 1 green bell pepper, cut into 1/2-inch squares 1/2 tablespoon canned jalapeno peppers, minced 4 ounces chopped green chilies 1 bunch fresh parsley, small, finely chopped 2 16 oz. cans (2 1/2 cups) cooked small white beans 2 16 oz. cans (2 1/2 cups) cooked red kidney beans 2 16 oz. cans (2 1/2 cups) cooked black turtle beans 1 28 oz. can plum tomato, crushed 2 teaspoons salt 1 teaspoon ground cumin 1 teaspoon dried oregano 2 tablespoons chili powder 2 cups water fresh cilantro, for garnish grated lowfat cheddar cheese Spray a large non-stick pot with vegetable cooking spray. Saute onion over medium heat for 5 minutes then add the garlic. Cook another 1 to 2 minutes. Stir in peppers, chiles, and parsley. Drain the cooked beans then add to the pot along with the tomatoes, salt, cumin, oregano, chili powder, and the water. Bring to a boil; reduce heat to a simmer. Cover and cook; stirring occasionally for 40 minutes. Serve in shallow bowl with a pinch or two of cheddar cheese and cilantro sprigs for garnish Nutrition Facts Amount Per Serving: Calories 477 - Calories from Fat 19 Percent Total Calories Fat 4%, Protein 24%, Carbohydrate 72% Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 1226mg, Total Carbohydrate 86g, Dietary Fiber 8g, Protein 28g, Vitamin A 2012 units, Vitamin C 53 units, Calcium 0 units, Iron 10 units ********************************************************************* Quote Link to comment Share on other sites More sharing options...
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