Soups & Stews

4 Grains tomato Soup
2 servings

Ingredients
2 tablespoons each: barley brown rice, millet, and bulgur wheat
2 cups canned diced tomatoes w/ juice
2 teaspoons Extra virgin olive oil
1 teaspoon onion powder and dill
1/2 teaspoon garlic powder, basil, and salt
1 carrots, chopped (1 to 2)
1 onion, chopped
1 stalk celery, chopped
3 cups vegetable broth

Directions
In a medium saucepan, sauté the vegetables in oil over medium heat until soft - 5 to 10 minutes.

Add remaining ingredients and bring to a boil. Reduce heat to minimum, cover, and simmer for about an hour until grains are tender [pot barley takes the longest to cook].

You may need to add some extra water toward the end of the cooking time.

Source: Adapted from Fatfreevegan.com


Avocado and Cilantro soup
4 servings

Ingredients
4 avocados - peeled, pitted and diced
1 shallot, finely chopped
3 1/2 cups cold chicken broth
2 tablespoons tomato paste
1 teaspoon hot pepper sauce (e.g. Tabasco™)
1 tablespoon fresh lime juice, or to taste
1 tablespoon tequila, optional
2 tablespoons chopped fresh cilantro s
alt and pepper to taste
2 tablespoons sour cream, optional

Directions
In a large food processor, combine the avocado, shallot, chicken broth, tomato paste, hot pepper sauce, lime juice and tequila. Reserve a little bit of cilantro for garnish, then put the rest into the processor.

Process until smooth. If you have an immersion blender, you may do this in a pot or large bowl. Season with salt and pepper.

Transfer to a large bowl, cover and refrigerate for at least 2 hours before serving.

To serve, divide the soup between four chilled bowls. Top with a dollop of sour cream and a sprig of cilantro.

Source: allrecipes.com


Bree's Lentil-Tomato Soup
11 servings,

Ingredients
1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Directions
Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender.

Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute.

Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture.

Garnish with chopped tomatoes and a cilantro sprig, if desired. (serving size: 1 cup)

Source: Weight Watchers "The Core Plan" Message board. Posted by Mickey (I think)


Curried Apple Soup
4-6 servings

Ingredients
2 tablespoons Canola oil (orig. uses peanut oil)
2 cups onion, chopped
3 large garlic clove, minced
2 tablespoons ginger, minced
2 teaspoons salt
2 teaspoons dry mustard
1 teaspoon turmeric
1 teaspoon ground cumin
1/2 teaspoon ground cardamom
1/2 teaspoon allspice
1/4 teaspoon cayenne
5 cups tart apple, peeled and chopped
4 cups water
2 sticks cinnamon
2 tablespoons fresh lemon juice
3 tablespoons honey or brown sugar, optional

Directions
Heat oil in a soup pot or Dutch oven. Add onion, garlic, ginger, and salt, and saute over medium heat for about 5 minutes, or until the onion begin to soften.

Add the spices, and saute another 5 minutes over medium heat.

Add apples, water, cinnamon sticks, and lemon juice, and bring to a boil. Turn the heat down, mostly cover, and simmer for about 10 minutes, or until the apples are very tender. Remove from heat.

Take out the cinnamon sticks, and puree in a blender or food processor-bit by bit, so as not to splash yourself. Return the puree to the pot.

Add optional sweetening, and taste to adjust salt. Serve hot or cold, with or without some or all of the toppings. (Even though the toppings are fun and delicious, this soup is also wonderful just plan.)

Optional toppings: Lightly toasted shredded coconut; lightly toasted slivered almonds; a drizzle of yogurt; a few dried currants.

Source: Mollie Katzen's Recipes, Soups Ten Speed Press. P. 74



Fall Butternut Squash and Kale Beef Stew (click for related post)

Ingredients

1 small leek, sliced
1/2 lbs extra lean ground beef (93%-7%)
2 lg white potatoes diced
1 cup diced butternut squash
3 cup Kale, chopped
10 cremini mushrooms, cleaned and halved
1 can tomato sauce
Fresh rosemary & thyme,
Salt & pepper
1 Tbsp canola oil

Directions

Put potatoes and squash in a saucepan, cover with water, season with salt and bring to a boil. Lower heat and let simmer about 6 minutes. Drain, set aside.

Add chopped rosemary, thyme, salt and pepper to the ground meat and mix well.

Heat oil in a large pot and sauteed leek until just starting to brown. Add the meat and brown (do not overcook). Add kale, and cook until wilted. Add tomato sauce and mushrooms, what's left of the rosemary and thyme and bring to a boil. Cook 5 minutes.

Fold in the potatoes and squash and cook another 10 minutes. If it's too dry, add some beef broth (or water).

Season with salt and pepper and serve.


Persian Split Pea and Barley Stew
4 servings

Ingredients
1/2 cup raw barley
1 leaf bay leaf
1 large Garlic clove, minced
4 cups water
1 cup yellow split Peas
1 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1 cup onion, coarsely chopped
1 cup carrot, peeled and cubed (1 inch)
2 cups potato, peeled and cubed (1 inch)
1 1/2 teaspoons salt
1 pinch cayenne
2 cups vegetable stock
2 cups fresh tomato, coarsely chopped
2 tablespoons currant (I skip those)
1/4 cup fresh parsley, minced
2 tablespoons fresh lemon juice (about 1 lemon)
salt and pepper, to taste

Optional ingredients:
1/2 cup non-fat yogurt
2 cloves garlic, minced
1 pinch salt
pine nuts, toasted (I skip those)
Lemon wedges

Directions
In a medium saucepan, bring the barley, bay leaf, garlic, and 2 cups of the water to a boil. Reduce the heat, cover and simmer for 15 minutes. Add the split peas, cardamom, cinnamon, and the remaining 2 cups of water and simmer, covered, for another 45 minutes, or until the barley and split peas are soft and most of the liquid has been absorbed. Stir occasionally and, if necessary, add a small amount of additional water to prevent the mixture form sticking.

While the barley and split peas are cooking, place the onions, carrots, potatoes, salt, cayenne, and stock in a large saucepan. Bring the mixture to a boil, reduce the heat, and simmer, covered, for 10 minutes. Stir in the tomatoes and currants and continue to simmer, covered, for about 10 minutes, until the vegetables are tender. Add the cooked barley and split peas mixture. Stir in the parsley, lemon juice, and salt and pepper to taste. Discard the bay leaf.

Optional:
Toast pine nuts by spreading them in a single layer on a unoiled baking sheet and bake in a commercial toaster oven at 350F for about 3 to 5 minutes, until just slightly deepened in color.

Combine the yogurt, minced garlic and salt serve in a small bowl sprinkled with a few toasted pine nuts, with a lemon wedge and/or a dollop of yogurt.

Source: Moosewood Restaurant "Low-Fat" Favorites, Moosewood Collective, P. 274


Turkey Mulligatawny
4 servings

Ingredients
2 teaspoon Olive oil
1 medium onion, chopped
3 garlic cloves, minced
2/3 cup Bulgur
2 teaspoon Madras curry powder (2 to 3)
1 teaspoon turmeric
1/4 teaspoon ground cloves
5 cups low sodium chicken broth
1 green bell pepper, seeded and chopped
1 small apple, unpealed and diced
1 pound bonless, skinless turkey breast cubed (3/4 inches)
1/2 teaspoon salt
Freshly ground pepper to taste
1 small tomato, chopped
1/4 cup chopped fresh cilantro

Directions
Heat the oil in a Dutch oven over medium heat. Add the onion and garlic. Cook, stirring, until golden. 7-10 miuntes. Add the bulgur, curry powder, turmeric and cloves. Cook stirring occasionally, until fragrant, 2-3 minutes.

Stir in the broth, bell pepper, and apple; bring to a boil. Reduce the heat and simmer, covered, until thebulgur is tender, about 20 minutes.

Add the turkey and salt; return to a boil. Reduce the heat and simmer, covered. until the turkey is cooked through, about 5 minutes. Season with the pepper, then sprinkle with the tomatoe and cilantro just before serving.


Adapted from: Weight watchers "In one pot" cookbook, p. 21