Fresh Vegetable Soup with Lime

Ingredients

Extra virgin olive oil
1 red onion, diced
4-6 cloves chopped fresh garlic
2 medium zucchini squash, trimmed, sliced into coins, and quartered
2 medium carrots, chopped
1 heaping cup thinly shredded cabbage -- or coleslaw mix
2 14-oz cans  roasted tomatoes  with juice
1/2 cup chopped roasted green chilies -- mild or hot, to taste
2-3 cups light broth, as needed
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh basil or cilantro
Sea salt and fresh ground pepper, to taste
Hot red chili pepper flakes, to taste
A dab of  agave nectar , to taste (this cuts the acid of the tomatoes)
Juice of 1 fresh lime
Lime slices for garnish

Instructions

Drizzle a tablespoon or two of olive oil in the bottom of a Crock Pot or slow cooker and toss in the chopped garlic, red onion, and fresh vegetables. Add the diced tomatoes and roasted green chilies. Stir to mix.

Pour in enough broth to cover the veggies by an inch of liquid.

Season the soup with gluten-free Worcestershire sauce, fresh herbs, sea salt, and pepper. Cover and cook according to your manufacturer's instructions for vegetable soup.

Taste test for flavor adjustments and add a drizzle of agave and the juice of a fresh lime; taste, stir, and warm through.

Total Servings: 4

Nutritional Information Per Serving

Calories: 185
Carbohydrates: 24.4g
Cholesterol: 0mg
Fat: 110.g
Saturated Fat: 0g
Fiber: 3.9g
Sodium: 342mg
Protein: 3.3g

Home Made Turkey Soup

• 8-10 Servings
• Prep: 30 min. Cook: 2 hours 35 min.

30 155 185

Ingredients

• 1 leftover turkey carcass (from a 10- to 12-pound turkey)
• 2 quarts water
• 1 medium onion, halved
• 1/2 teaspoon salt
• 2 bay leaves
• 1 cup chopped carrots
• 1 cup uncooked long grain rice
• 1/3 cup chopped celery
• 1/4 cup chopped onion
• 1 can (10-3/4 ounces) condensed cream of chicken or cream of mushroom soup, undiluted

Directions

• Place the turkey carcass in a stockpot; add the water, onion, salt and bay leaves. Slowly bring to a boil over low heat; cover and simmer for 2 hours.
• Remove carcass; cool. Strain broth and skim off fat. Discard onion and bay leaves. Return broth to the pan. Add the carrots, rice, celery and chopped onion; cover and simmer until rice and vegetables are tender.
• Remove turkey from bones; discard bones and cut turkey into bite-size pieces. Add turkey and cream soup to broth; heat through. Yield: 8-10 servings (about 2 quarts).
• I had leftover spinach from a spinach artichoke dip I made earlier in the day, so I put that in too.  Added some nice color!

Tofu Stroganoff

Ingredients:
Marinade:

• 1 pound firm tofu
• 1/4 cup soy sauce
• 1/2 teaspoon garlic powder
• 1/3 teaspoon black pepper
• 1/3 teaspoon cumin

Main Dish:

• 1 tablespoon cornstarch
• 1 cup plain non-fat yogurt
• 1 teaspoon olive oil
• 1 medium onion, minced
• 1/2 pound mushrooms, sliced
• 1/2 teaspoon basil
• dash nutmeg
• 4 cups uncooked flat noodles
• 1/4 cup white wine

How to Prepare:
1. At least 3 hours prior to mealtime, begin marinating tofu; it can be marinated overnight. Cut tofu into 1/2 inch cubes and place in a small deep bowl. add soy sauce, spices, and enough water to cover. Mix well and put into refrigerator until ready to prepare main dish.

2. Begin heating water to cook noodles in large pot. Drain tofu of marinade. Whisk cornstarch into yogurt.

3. Heat oil in large nonstick frying pan. Cook onion in oil for 2-3 minutes, add tofu and mushrooms, and cook 2 to 3 minutes more. Add basil and nutmeg. Reduce heat, cover, and cook about 10 minutes. Begin cooking noodles.

4. When mushrooms are tender, add wine and yogurt-cornstarch mixture. Heat through over low heat. When noodles are done, drain in colander.

5. Serve stroganoff over noodles.

Misir Wot (Ethiopian Lentil Stew)

Ingredients:

• 1 cup dried lentils
• 2 qts. lightly salted water
• 1/4 cup minced shallots
• 2 Tbs. berbere spice (see additional ingredients)
• 1/4 cup light olive oil
• 1/2 tsp onion salt
• Additional water as needed

Berbere spice:

• 1 1/2 Tbsp cayenne pepper
• 2 Tbsp paprika
• 1 Tbsp onion salt
• 1 tsp garlic powder
• 1 tsp basil
• 1/2 tsp ground ginger
• 1/4 tsp black pepper
• 1/4 tsp ground cloves
• 1/8 tsp each, ground: cinnamon, cardamom, nutmeg, allspice, cumin, fenugreek, and tumeric

How to Prepare:
1) Cook lentils in boiling water for 35 to 40 minutes, until soft and tender

 

2) Meanwhile, cook shallots in a dry pan until soft and light brown, stirring frequently to prevent burning

 

3) Add garlic and continue stirring. Add 1/4 cup water, berbere spice and olive oil.

4) Drain and mash lentils and add to shallot mixture, then stir in onion salt. Simmer 30 minutes to 1 hour, stirring occasionally. You may need to add more water to keep a consistency similar to oatmeal. Serve hot or at room temperature.

Mushroom Wild Rice Chowder

Ingredients:

• 2 Tbsp. Vegetable oil
• 8 oz. fresh mushrooms, sliced
• 1 rib celery, thinly sliced
• 1/2 cup unbleached flour
• 3 3/4 cups water
• 3 cups cooked wild rice
• 1 tsp. salt
• 1/2 tsp. curry powder
• 1/2 tsp. dry mustard
• 1/2 tsp. cinnamon
• 2 to 3 drops hot pepper sauce
• 1 1/2 cups evaporated skim milk, half-and-half, or soymilk
• Paprika (optional)
• 1/2 cup toasted, slivered almonds (optional)

How to Prepare:
In a soup pot, heat oil. Add mushrooms and celery and sauté 2 minutes.

Sprinkle flour over vegetables and cook over medium-low heat, stirring, 1 minute.

Gradually add water,stirring constantly; cook over medium heat until mixture is somewhat thickened.

Stir in remaining ingredients, except for the paprika and slivered almonds. Heat thoroughly. Garnish with paprika and toasted almonds, if desired.

Vichyssoise (Potato Leek Soup)

Ingredients:

• 3 Tablespoons butter
• 3 cups leeks, sliced and washed
• 4 cups potatoes, peeled and diced
• Salt and pepper
• 8 cups water
• 1/4 cup dry white wine or sherry
• 2 cups heavy cream

How to Prepare:
In a large pot, melt the butter. Add leeks and cook over medium heat, stirring occasionally, for about 5 minutes. Add potatoes, season with salt and pepper. Add water and wine or sherry and bring to a simmer. Cook until vegetables are tender.

Place about 1/2 the soup in a blender, puree, and return to the pot. Stir in the cream. Serve hot or cold.

Crockpot Ratatouille

Ingredients:

• 1- 19 oz. can tomatoes, with juice, broken up
• 1 small eggplant, with peel, cut into 1/2" pieces
• 1 cup finely chopped onion
• 1 medium green or red pepper, chopped
• 1/4 cup chili sauce or ketchup
• 2 teaspoons sugar
• 3 cups sliced zucchini, with peel, 1/4" thick
• 1 teaspoon parsley flakes
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil

How to Prepare:
Measure all ingredients into crock pot. Stir, and cook on low for 8-9 hours or high for 4- 4 1/2 hours. I serve this over rice.

Hearty Stew with Burgundy Sauce

Ingredients:
Burgundy Sauce:

• 1 1/2 tsp. extra-virgin olive oil
• 1/4 cup chopped onions
• 1 medium carrot, chopped
• 1 cup chopped celery
• 1/4 cup chopped leeks
• 2 cloves garlic, chopped
• 1/3 cup tomato paste
• 1/2 tsp. dried thyme
• 1/2 tsp. dried basil
• 1 large bay leaf
• 2 2/3 cups Burgundy wine
• 5 1/3 cups vegetable stock
• 6 peppercorns, cracked
• 7 Tbs. whole-weat or unbleached white flour
• 1 Tbs. vegetarian Worcestershire sauce

Stew:

• 2 Tbs. extra-virgin olive oil
• 2 cups sliced onions
• 6 medium carrots, peeled and cut into chunks
• 4 parsnips, peeled and cut into chunks
• 2 large cloves garlic, pressed
• 5 cups quartered mushrooms
• 2 medium red potatoes, cut into chunks
• 1 cup peeled and diced turnips
• 1 1/4 cups chopped green pepper
• 4 cups vegetable stock
• 1 Tbs. dried sage
• 3/4lb. frozen tofu, thawed and crumbled or cubed, or 10oz. seitan chunks
• 1 cup frozen peas
• Freshly ground pepper to taste
• Pinch salt (optional)

How to Prepare:
1. In a soup pot, heat 1 1/2 tsp. oil over medium heat. Add onions, carrot, cedlery, leeks, and garlic. Cook, stirring frequently, until soft.

2. Add tomato paste, bay leaf and sauce herbs. Stir to coat. Cook gently, stirring, until tomato paste begins to brown.

3. Stir in wine. Add stock and peppercorns. Bring to a rapid boil and cook for 20 to 30 minutes, until reduced to approximately 4 cups. Strain.

4. Dissolve flour in Worcestershire sauce and a small amount of water or stock. Whisk flour mixture into sauce. Simmer 15 minutes, until thickened. Set aside.

5. For stew, heat 2 Tbs. oil in heavy pot. Saute onions, carrots, and parsnips over medium-high heat until they begin to brown. Stir frequently.

6. Add garlic, mushrooms, potatoes, turnips,and peppers. Stir and cover. Cook 5 min., stirring periodically. Add stock, scraping bottom of pan with wooden spatula to remove any brownings. Add sage and tofu or seitan.

7. Stir in Burgundy sauce and simmer about 30 min. Add peas. Turn off heat and alow stew to sit 6 minutes before serving. Add desired seasonings and garnish.

300 calories, 10g. protein, 6g. fat, 39g. carbohydrate, 0 cholesterol, 139mg. sodium, 8g. fiber

Quick and Zesty Vegetable Soup

Ingredients:

• 1 lb. lean ground beef
• 1/2 cup chopped onions
• 2 cans (14 1/2oz. each) Italian style stewed tomatoes
• 2 cans (13 3/4oz. each) beef broth
• 1 can mixed vegetables
• 1/2 cup uncooked medium egg noodles
• 1/2 tsp. oregano

How to Prepare:
In a large pot, brown meat with onion. Cook until onion is tender; drain. Salt and pepper to taste. Stir in remaining ingredients. Bring to boil; reduce heat. Cover and simmer 15 minutes or until noodles are tender.

Shrimp and Corn Chowder

Ingredients:

• 2 tsp. oil
• 1 medium onion, chopped
• 1 celery stalk, sliced
• 1/2 cup chopped ham
• 3 Tbsp. flour
• 1/2 tsp. pepper
• 1/4 tsp. dried thyme leaves
• 3 cups milk
• 1 package (16 oz) frozen sweet corn, thawed
• 1 can (13 3/4 oz)reduced sodium chicken broth
• 1 cup Minute Brown Rice, uncooked
• 1/4 lb. shrimp, cleaned, coarsely chopped
• 2 Tbsp. chopped fresh parsley

How to Prepare:
Heat oil in 4 quart saucepan on medium-high heat. Add onion, celery and ham; cook and stir until vegetables are tender. Stir in flour, pepper and thyme.

Stir in milk, corn and broth. Cover. Bring to boil, stirring occasionally.

Stir in rice and shrimp. Return to a boil. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Let stand 5 minutes. Stir in parsley.

Cream of Tomato Soup

Ingredients:

• 2 T. butter
• 1 onion, chopped
• 2 T. all-purpose flour
• 1 quart tomato juice
• salt to taste
• 2 T. sugar
• 2 cups milk

How to Prepare:
In a Dutch oven, over medium heat, saute' onion in butter until translucent. Remove from heat. Stir in the flour so that no lumps remain, then slowly whisk in tomato juice. Return to the heat and add the sugar, and salt to taste. Cook until just boiling, but turn off the heat before it boils. Let cool 10 minutes, then slowly stir in milk. Serve immediately.

Cheeseburger Chowder

Ingredients:

• 1/2 pound ground beef
• 1 can (10 3/4oz) condensed cheddar cheese soup, undiluted
• 1 3/4 cups milk
• 1 cup frozen shredded hash brown potatoes
• 1 can (4 oz.) chopped green chilies
• 1 tablespoon taco seasoning
• 1 tablespoon dried minced onion
• 1/2 teaspoon chili powder
• coarsely crushed corn chips, shredded Monterey Jack cheese, and chopped green onions, optional

How to Prepare:
In a large sauce pan, cook beef over medium heat till no longer pink; drain. Stir in the soup, milk, potatoes, chilies, taco seasoning, onion, and chili powder until blended. Bring to boil. Reduce heat; simmer, uncovered, for 5 minutes or until heated through. Garnish with corn chips, cheese, and green onions, if desired.

Chunky Chicken-Potato Soup

Ingredients:

• 2 medium all-purpose potatoes (about 1 pound)
• 1 medium onion
• 4 Tbsp. butter
• 1/4 c. flour
• 4 1/2 c. chicken broth
• 1/4 tsp. pepper
• 1 1/2 c. cubed cooked chicken (about 1/2 pound)
• 1 c. broccoli florets
• 1 1/2 c. milk
• 1 can (16 oz.) corn, drained

How to Prepare:
Peel the potatoes and cut them into 1/2-inch cubes. Coarsely chop the onion.

In a large saucepan, melt the butter over medium heat until hot but not smoking. Add the onion and cook, stirring, until wilted, 1 to 2 minutes.

Stir in the flour and cook, stirring constantly, until the flour and butter are completely blended, about 1 minute.

Slowly pour in the chicken broth, stirring constantly. When the mixture returns to a boil, add the potatoes and pepper, reduce the heat to medium-low, cover the pan and simmer, stirring occasionally, until the potatoes are tender, about 15 minutes.

Meanwhile, cut the chicken into 1 inch cubes. Cut the broccoli into florets.

Increase the heat to medium and when the soup returns to a boil, stir in the chicken, milk, corn and broccoli. Cook until the broccoli is crisp-tender and the chicken is heated through, 2 to 3 minutes longer.

Calories: 471
Protein: 28 gm.
Fat: 22 gm.
Carbohydrates: 44 gm.
Cholesterol: 94 mg.
Sodium: 1354 mg.

Asian Turkey-Noodle Soup with Ginger and Chiles

Ingredients:

• 3 1/2 ounces medium-wide (linguine-width) rice noodles,* broken into 6-inch lengths
• Boiling water
• 6 cups homemade turkey stock or low-salt chicken broth
• 1/2 cup thinly sliced shallots (about 3 large)
• 6 1/8-inch-thick rounds peeled fresh ginger
• 2 tablespoons fish sauce (nam pla or nuoc nam)* or soy sauce
• 2 cups diced cooked turkey meat (about 10 ounces)
• Fresh bean sprouts
• Fresh mint leaves
• Thinly sliced serrano chiles
• Lime wedges

How to Prepare:
Place noodles in large bowl. Add enough boiling water to cover noodles. Let stand until noodles are soft, about 5 minutes; drain.

Combine stock, shallots, ginger, and fish sauce in large pot. Bring to boil. Reduce heat to low, cover partially, and simmer 10 minutes. Discard ginger slices. Return stock to boil. Stir in noodles and turkey; simmer until turkey is heated through, about 3 minutes.

Ladle soup into bowls. Serve, allowing diners to top each serving with bean sprouts, mint leaves, chiles, and lime wedges to squeeze over.

*Available in the Asian foods section of most supermarkets.

To make turkey stock: Break up the carcass so that it its into a 6-quart or larger pot. Add 3 quarts water and 1 each coarsely chopped onion, carrot, and celery stalk. Bring to boil, skimming off any foam. Add 6 parsley sprigs, 1/2 teaspoon dried thyme, and 1/4 teaspoon whole peppercorns. Simmer 2 to 3 hours. Strain, then skim off any fat from surface of the broth.

Makes 6 servings.
Bon Appétit
November 2004

Lamb Stew with Eggplant Sauce

Ingredients:
For the Stew:

• 1 large onion, chopped
• 3 tablespoons sunflower oil
• 2 pounds boned leg or neck fillet of lamb
• 1 pound tomatoes, peeled and chopped
• 1 teaspoon sugar, or to taste
• salt and black pepper

For the Eggplant Sauce:

• 3 pounds eggplants
• 3/4 sticks (6 tablespoons) butter
• 3 tablespoons flour
• 2 1/4 cups milk
• salt
• good pinch of nutmeg
• 1/2 cup grated cheese (guyere or a mature chedder)

How to Prepare:
For the stew, fry the onion in the oil until soft. Cut the meat into 1-inch cubes, add them to the pan, and cook, turning to brown lightly all over. Add the tomatoes, sugar, salt, and pepper. Cover with water and simmer, with the lid on, for 1 hour, until the meat is very tender, adding water if it becomes dry, but letting the sauce reduce at the end.

For the eggplant sauce, prick the eggplants with a pointed knife to prevent them from bursting in the oven. Place them on a large piece of foil on a baking sheet and roast them in a hot oven preheated to 475 F for about 45-55 minutes, or until they feel very soft when you press them and the skins are wrinkled. When cool enough to handle, peel and drop them into a strainer or colander with small holes. Press out as much of the water and juices as possible. Still in the colander, chop the flesh with a pointed knife, then mash it into a puree with a fork or wooden spoon, letting the juices escape through the holes.

Make a bechamel sauce by melting the butter in a saucepan, add the flour, and stir over low heat for about 2 minutes, until it is well blended. Take the pan off the heat and add the milk gradually, beating vigorously all the time to avoid lumps forming. Add salt and nutmeg, and cook over low heat, stirring constantly for about 15 minutes, until the sauce thickens.

Off the heat, mix the eggplant puree into the bechamel sauce, then return to the heat, beating vigorously until it is well blended. Add the grated cheese and stir until it has melted. Add a little salt if necessary.

Serve the stew meat in a wide shallow dish with the eggplant sauce in a circle around it.