xposted - microwaved soups

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xpost elf, veg-recipes, mc_recipes

 

ideas for quick soups from the pantry

 

 

 

~creamy pumpkin soup

~lentil onion

~mw-ing lentils

~tomato rice

 

 

* Exported from MasterCook *

 

Microwaved Creamy Pumpkin Soup

 

Recipe By :Barbara Methven

Serving Size : 4 Preparation Time :0:00

Categories : Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup hot water

3/4 cup canned pumpkin

3 tablespoons thinly sliced green onions

2 teaspoons frozen orange juice concentrate

1 1/2 teaspoons low-sodium bouillon granules -- your flavor choice

1/4 teaspoon ground cinnamon

1/8 teaspoon ground ginger

1/2 cup skim milk

4 tablespoons nonfat plain yogurt (optional) -- for garnish

 

1. In a 1-quart casserole, combine all ingredients except milk. Mix well. Cover.

Microwave at HIGH for 3 1/2 to 5 1/2 minutes, or until bubbly and onions are

just tender-firm, stirring once. Stir in milk. Microwave at HIGH for 30 to 60

seconds longer or until hot. Stir before serving. Garnish with a dollop of

yogurt.

 

VARIATIONS:

* Substitute fresh orange juice and orange zest for the frozen concentrate.

* Replace ground ginger with a small piece of dried ginger (crystallized or

not); replace ground cinnamon by serving soup with a cinnamon stick.

 

Description:

" Starter or snack: canned pumpkin or leftover winter squash, hint of orange "

Source:

" 1985 Microwaving Light and Healthy by Barbara Methven (Microwave Cooking

Library) "

Yield:

" 2 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 33 Calories; trace Fat (5.1% calories

from fat); 2g Protein; 7g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 534mg

Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Microwaved Lentil Onion Soup

 

Recipe By :Barbara Methven

Serving Size : 4 Preparation Time :0:00

Categories : Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons reduced-calorie margarine

1 clove garlic -- minced

1/8 teaspoon pepper

1 cup cooked lentils

2 cups hot water

2 teaspoons low-sodium bouillon granules

(choice: beef, vegetable, mushroom)

1 tablespoon sherry

1 medium tomatoes -- seeded and chopped

2 teaspoons grated Parmesan cheese

(or lowfat shredded American cheese)

 

In a 2-quart casserole, combine onion, margarine, garlic and pepper. Cover.

Microwave at HIGH for 5 to 6 minutes, or until onion is tender, stirring once.

 

Add remaining ingredient except cheese. Cover. Microwave at HIGH for 7 to 10

minutes, or until tomato is tender.

 

Let stand, covered for 5 minutes.

 

Sprinkle each serving with cheese.

 

VARIATION:

Replace tomato with red bell pepper or carrot. Garnish with an herb such as

chopped fresh cilantro or dried tarragon.

 

Description:

" Thin broth soup with onion, chopped tomato and lentils "

Source:

" 1985 Microwaving Light and Healthy by Barbara Methven (Microwave Cooking

Library) "

Yield:

" 4 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 99 Calories; 3g Fat (30.5% calories from

fat); 5g Protein; 12g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 777mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Microwaved Lentils

 

Recipe By :Hanneman

Serving Size : 12 Preparation Time :0:00

Categories : Beans

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound brown dry lentils

6 cups hot water

2 cloves garlic -- halved

1 bay leaf

 

Sort, rinse and drain lentils. Combine lentils and remaining ingredients in

5-quart casserole. Cover. Microwave until tender, stirring 3 times. At 100% for

10 minutes; at 50% for 30 to 60 minutes. Let stand, covered, 5 to 10 minutes.

 

Rice Cooker Alternative:

Rinse and sort 2 cups of lentils. Place in cooker. Add desired seasonings and

3 cups water. Cover and cook on High 20-30 minutes. Test for desired texture.

If lentils are not done, cook using 3 min intervals until they reach desired

texture. Decrease the amount of time when cooking fewer lentils.

 

Description:

" With or without Rice Cooker "

Source:

" various "

Yield:

" 6 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 129 Calories; trace Fat (2.5% calories

from fat); 11g Protein; 22g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol;

7mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable.

 

 

Nutr. Assoc. : 903920 0 0 0

 

 

* Exported from MasterCook *

 

Microwaved Tomato Rice Soup

 

Recipe By :Barbara Methven

Serving Size : 10 Preparation Time :0:00

Categories : Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

14 1/2 ounces no salt added stewed tomatoes

12 ounces tomato juice without salt

1 cup hot water

1 cup cooked brown rice

1/4 cup thinly sliced carrot

1 tablespoon frozen orange juice concentrate

1 teaspoon low sodium bouillon granules

1/8 teaspoon pepper

dash ground cloves

dash ground nutmeg

1 cup frozen peas

v-8® vegetable juice

 

In 2-quart casserole, combine all ingredients except the peas. Stir. Cover.

Microwave at HIGH for 10 minutes. Add peas. Cover. Microwave at HIGH for 5 to

10 minutes longer or until carrot is tender and peas. Let stand, covered, for 5

minutes.

 

VARIATION:

* Use V-8® vegetable juice for added flavor.

* Replace peas with corn

* Replace carrot and peas with frozen mixed vegetables

 

Description:

" small portion: enhance a can of stewed tomatoes or Progresso's tomato bisque "

Source:

" 1985 Microwaving Light and Healthy by Barbara Methven (Microwave Cooking

Library) "

Yield:

" 5 cups "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 54 Calories; trace Fat (4.6% calories

from fat); 2g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;

169mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

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