4 packets beef gravy (the instant powder kind, any brand)
3 C. water
1 C. corn (drained, if canned)
2 C. green beans (drained, if canned)
1 C. frozen peas
1 C. onions, chopped
1 C. carrots, diced
1 potato (skin and all) cut in pieces
Add all ingredients to a crockpot, stir to mix things up. Cook on low 6-8 hours, until all vegetables are cooked through and stew is thickened.
Yield: 8 servings
Calories: 128
Fat: 1.2g
Fiber: 3.9g
4 large ears sweet corn, husks removed
1 large onion, chopped
1 celery rib, chopped
1 T. butter or stick margarine
1 1/2 C. diced peeled potatoes
1 C. water
2 tsp. chicken bouillon granules
1/4 tsp. thyme
1/4 tsp. pepper
6 T. flour
3 C. 2% milk
Cut corn off cob; set aside. In large saucepan, sauté onion and celery in butter until tender. Add the potatoes, water, bouillon, thyme, pepper and corn. Bring to a boil. Reduce heat, cover and simmer for 15 minutes or until potatoes are tender. Combine the flour and milk until smooth; gradually stir into soup. Bring to a boil; cover and stir for 2 minutes or until thickened.
Yield: 7 servings.
Serving Size: 1 C.
Calories: 204
Fat: 5g
Fiber: 4g
2/3 C. sliced carrot
1/2 C. diced onion
3 C. broth (beef, chicken or vegetable)
1 and 1/2 C. of diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini
In a large saucepan, sprayed with nonstick cooking spray, sauté carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt. Bring to a boil, lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.
Yield: 4 servings
Serving Size: about 1 C. each
Calories: 40
Fat: .6g
Fiber: 1.8g
1 lb. uncooked hot turkey Italian Sausage links, sliced
1/2 lb. lean ground beef
1 lg. onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
2 cans (14 1/2 oz. each) beef broth
2 C. water
2 C. fresh or frozen corn
1 can (14 1/2 oz. diced tomatoes with green chilies, diced, undrained
1 C. diced carrots
1/3 C. minced fresh cilantro or parsley
2 jalape�o peppers, seeded and chopped
1/2 tsp. salt
1/2 tsp. ground cumin
In large saucepan, cook sausage, beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until heated through.
Yield: 8 servings
Serving Size: about 1 1/3 C.
Calories: 222
Fat: 9g
Fiber: 2g
1 C. Dried Split Peas
4 C. Stock
1 Bay Lead
1 1/2 tsp. Caraway Seeds
1 jalapeño Pepper, diced
1 Onion, chopped
1 Stalk Celery, diced
Pinch of Celery Seed
1 Carrot, peeled and sliced
1 clove Garlic, minced
2 tsp. Worcestershire Sauce
1 dash Red Wine
Bring the split peas, stock, bay leaf, caraway seeds and jalapeño to a boil. Reduce heat, cover and simmer for half an hour. Add the onion, celery, carrot, garlic, Worcestershire sauce, and red wine and let simmer another 30 minutes, or until peas are tender.
1/2 T. olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1 small Russet potato
1/2 tsp. curry powder
salt to taste
freshly ground black or white pepper
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 C. cauliflower florets
1/4 cup chopped, fresh parsley
3 T. non-fat sour cream
Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the cauliflower and simmer until just tender, about 5 to 7 minutes. Blend the parsley and sour cream together and set aside. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the soup in bowls with a dollop of parsley cream.
Serving Size: 1.5 C.
Calories 92
Fiber 4g
2 lb. yellow summer squash, washed and diced
2 scallions, washed and sliced (include tops)
1 quart water
1 tsp. splenda (optional)
1T. fresh minced dill
1 T. salt
1/8 tsp. fresh ground pepper
Place squash, scallions, water, and honey in a large saucepan and simmer gently for about 40 minutes or until squash is tender. Stir in dill. Put squash through a food mill or puree in a blender until smooth. Return to saucepan season with salt and pepper, and simmer for 5 to 10 minutes more. Serve hot or cold.
Yield: 4 servings
Calories: 62
Fat: 0g
Fiber: 2g
3 C. defatted beef stock or low sodium beef broth
1 C. frozen cheese tortellini
1 C. frozen peas
2 T. shopped sun dried tomatoes
3/4 tsp. dried basil
1/4 tsp. dried oregano
In a medium saucepan, combine the stock or borth, tortellini, peas, tomatoes, basil and oregano. Cover and bring to a boil, then reduce the heat. Simmer for 5-6 minutes or until the tortellini are tender.
Yield: 4 servings
Calories: 107
Fat: 1.6g
Fiber: 1.5g
1/3 C. finely chopped fresh cilantro
1/4 C. low-fat sour cream
2 tsp. 2% low-fat milk
1/2 tsp. salt
1 1/2 lb. red bell peppers (3 large), roasted and peeled
2 tsp. olive oil
2 C. chopped onion
1/2 C. chopped carrot
1 T. tomato paste
1/2 tsp. ground cumin
1/4 tsp. chili powder
Dash of ground red pepper
2 garlic cloves, minced
3/4 C. cooked long-grain rice
1/2 C. water
2 (10 1/2-oz.) cans low-salt chicken broth
1/2 C. 2% low-fat milk
1/4 tsp. salt
1/8 tsp. black pepper
Combine first 4 ingredients in a small bowl; stir well, and set aside. Chop bell peppers; set aside. Heat oil in a Dutch oven over medium heat. Add onion and carrot; sauté 8 minutes or until vegetables are lightly browned. Stir in bell peppers, tomato paste, and next 4 ingredients (tomato paste through garlic); cook 5 minutes, stirring frequently. Stir in rice, water, and broth, scraping skillet to loosen browned bits. Bring to a boil; partially cover, reduce heat, and simmer for 15 minutes. Place broth mixture in a food processor; process until smooth. Return puree to pan, and stir in 1/2 C. milk, 1/4 tsp. salt, and black pepper. Cook over medium heat until thoroughly heated (do not boil). Ladle bisque into bowls; top with sour cream mixture.
Yield: 5 servings
Serving size: 1 C. bisque and 2 tsp. sour cream mixture
Calories: 167
Fat: 5.4g
Fiber: 4.3g
2 T. Butter
1 Onion, finely chopped
3 Carrots, pared and cut into fine julienne
1/2 Turnip, pared and cut into fine julienne
5 C. Beef Stock
1 tsp. chopped Parsley
Salt and Pepper
Heat butter in saucepan over low heat. Add onion and cover; cook 5 minutes. Add carrots and turnips; mix well and season. Cover and continue cooking 10 minutes. Pour in beef stock, mix well and simmer soup 5-6 minutes. Sprinkle with parsley and serve.
Yield: 4 servings
Calories: 114
Fat: 6g
Fiber: 2.7g
from Beth Anne
1 large can diced tomatoes, undrained
4 vegetable bullion cubes
4 c. water
1 tsp. Italian seasoning
1 small can tomatoe paste
1 c. sliced zucchini
2 cloves fresh garlic, chopped
1/4 tsp. ground pepper
1 package of small sized frozen cheese raviloi
In large saucepan or dutch oven, combine the tomatoes, bullion cubes, water, and Italian seasoning, and bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Add zucchini, simmer for another 10 minutes. Add ravioli, bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until pasta is fully “expanded”.
To figure out the points for this recipie: Everything is free except the ravioli. What I do is figure out how many points are in the entire bag of raviolis, and then divide it by how many servings I end up with. I will serve the soup into the 24 oz. size gladware containers. I usually get 5-6 containers worth. You can freeze this, or store in the fridge for up to 2 weeks.
I would assume you figure out the calories the same way, but I don’t know if you girls count calories for vegetables!
1 C. Tomato Juice
1 C. Beef Broth
3 Peppercorns
2 Cloves
1/2 bay leaf
1 T. Lemon Juice
Mix all ingredients in saucepan. Cover and heat to boiling. Reduce heat to low and simmer for 10 minutes. Discard peppercorns, cloves and bay leaf before serving
Yield: 2 servings
Serving Size: 1 C.
Calories: 47
Fat: 0g
FIber: 0g
1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish
Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.
Yield: 5 servings
Serving Size: 1 1/2 C.
Calories: 269
Fat: 3g
Fiber: 5g
1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley
Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.
Yield: 6 Servings
Serving Size: ~ 1 1/2 C.
Calories: 274
Fat: 1.3g
Fiber: 5.3g
Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.
1/2 C. Chopped Onion
2 Green Peppers
6oz. Tomato Paste
1 Stalk of Celery
1/2 Head of Cabbage
12oz. of V8 juice
1 Packet of Soup; Onion Mix, Dehydrated, Dry Form
Chop veggies; Combine all ingredients in a pot. Add enough water to just cover veggies; Boil for 10 minutes; Reduce heat and simmer until vegetables are cooked.
Yield: 10 servings
Serving Size: ~ 1C.
Calories: 40
Fat: .4g
Fiber: 1.3g
Notes: While I would never do the official Cabbage Soup Diet with the weird restricted foods lists and such, I actually LIKE the cabbage soup that is part of it. I think it’s a pretty tasty vegetable soup, all things considered.
1 medium-size red onion, chopped
2 T. vegetable oil
2 cans (15 oz. each) black beans, drained
1 can (11 oz.) corn niblets, drained
1 can (14.5 oz.) chicken broth
1 C. bottled chunky salsa
1 T. fresh lime juice
1/2 tsp. salt
1/8 tsp. black pepper
Garnish (optional):
Sour cream
Lime wedges
Sauté onion in oil in saucepan over low heat 5 minutes, until tender. Mash 1 C. beans in small bowl. Stir mashed beans, whole beans, corn, broth, salsa, lime juice, salt and pepper into saucepan; simmer, uncovered, 10 minutes or until heated through. Serve with dollop of sour cream and lime, if desired.
Yield: 6 servings
Calories: 191
Fat: 7g
1 T. olive oil
1 medium onion, chopped
3 large cloves garlic, minced
6 scallions, white part and 1 inch green, thinly sliced
12 oz. fresh mushrooms, sliced
2 lb. lean beef top round, trimmed of all fat and cut into 1-inch cubes
2 T. unbleached all-purpose flour
1 1/2 tsp. crushed dried thyme
1/2 tsp. crushed dried oregano
1/4 tsp. crushed dried rosemary
1 28-oz. no-salt-added stewed tomatoes
3 to 4 canned chipotle chiles in adobo, or to taste, minced
2 C. reduced-sodium canned beef broth
1/2 C. dry red wine
1 10-oz. bag frozen peas
2 T. chopped parsley for garnish (optional)
Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender. Stir in peas and cook, covered, until peas are just tender, about 5 minutes. If using, sprinkle with parsley and serve hot.
Yield: 8 servings
Calories: 259
Fat: 6g
FIber: 5g
6 chicken breasts with the bone, about 3 lb. total
12 C. low-sodium chicken broth
2 C. canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 oz. orzo or other small, shaped pasta
4 C. chopped fresh spinach, escarole or kale
1/4 C. chopped fresh parsley
1/4 C. chopped fresh oregano
salt to taste
freshly ground black pepper
Remove and discard the skin from the chicken breasts and place the breasts in a large soup pot. Add the chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool. Skim the fat from the broth and bring it back to a boil. Add the tomatoes, onion, carrots, celery and red pepper. Simmer until the vegetables are soft, about 5 minutes. Add the orzo or other pasta and cook for 5 to 8 more minutes, until the pasta is al dente. Meanwhile, discard the bones from the chicken and chop the meat into small pieces. Add the chicken, spinach, parsley and oregano to the soup pot and simmer for another minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with a thick slice of Italian bread.
Yield: 8 servings
Calories: 284
Fat: 4g
Fiber: 4g
1/4 C. olive oil
1 clove garlic, minced (or 1/8 tsp. powder)
1 1/3 C. onion, coarsely chopped
1 1/2 C. celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 T. fresh parsley, chopped
1 C. carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C. canned red kidney beans, drained, rinsed
1 1/2 C. frozen peas
1 1/2 C. fresh green beans
dash hot sauce
11 C. water
2 C. spaghetti, uncooked, broken
Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and sauté for about 5 minutes. Add all remaining ingredients except spaghetti. Stir until ingredients arewell mixed. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer for only 2–3 minutes.
Yield: 16 servings
Serving Size: 1 C.
Calories: 112
Fat: 4g
Fiber: 4g
8 pieces chicken (breasts or legs)
1 C. water
2 cloves small garlic, minced
1 small onion, chopped
1 1/2 ts.p salt
1/2 tsp. pepper
3 medium tomatoes, chopped
1 tsp. parsley, chopped
1/4 C. celery, finely chopped
2 medium potatoes, peeled, chopped
2 small carrots, chopped
2 bay leaves
Remove skin from chicken, along with any extra fat. In large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.
Yield: 8 servings
Serving size: 1 piece of chicken
Calories: 206
Total fat: 6g
Total fiber: 2g
2 bacon slices
1 C. chopped carrot
1 C. chopped, seeded, poblano chiles
1 C. chopped onion
2 T. minced, seeded jalapeño peppers
1/2 tsp. ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat-free chicken broth
5 C. diced, peeled, baking potato
1/2 tsp. salt
1/3 C. flour
2 1/2 C. 1% milk
3/4 C. shredded Monterey Jack cheese
1/2 C. shredded reduced-fat sharp cheddar cheese
2/3 C. sliced green onions
In a dutch oven, cook bacon until crisp. Reserve 1 T. drippings in pan, remove bacon and set it aside. To the pan add carrots, chiles, onion, jalapeño, cumin, and garlic. sauté until browned. Stir in broth and scrape bottom of pan to release browned bits. Add potatoes and salt, cover, and simmer for 25 minutes. Whisk together flour and milk, add to potato mixture while stirring and cook over medium heat until thickened stirring often (about 10 minutes). Remove from heat, stir in cheeses until melted. Serve in bowls topped with crumbled bacon and sliced green onions.
Yield: 4 servings
Calories: 420
Fat: 7g
Fiber: 3.1g
2/3 C. Oregon hazelnuts
3 tsp. unsalted butter
2 large shallots, finely minced
2 cloves of garlic, finely minced
1 pound of button or crimini mushrooms, stems removed and sliced (reserve the stems for stock)
1â„4 pound wild mushrooms (chanterelles, porcini and shitake are all good options)
1â„4 C. Amontillado sherry or Marsala
4 C. mushroom or chicken stock
salt and pepper, to taste
Preheat oven to 350 degrees. Toast the hazelnuts for 10 minutes or until they are lightly toasted and their skins begin to crack. Remove from oven and put the hazelnuts in a clean dishtowel. Rub vigorously to remove as much skin as possible. When cool, grind the nuts in a food processor and set aside. Melt the butter in a saucepan. Add the shallots and garlic and cook until translucent. Add the mushroom slices and sauté 10 minutes, stirring frequently. Deglaze the pan with the sherry or Marsala. Add the mushroom stock and season with salt and pepper. Reduce the heat, and simmer for about 15 minutes. Puree the soup and nuts together in a food processor or blender in batches—process for a long time until the hazelnuts are completely smooth and integrated into the soup.
Sherry/Marsala Cream:
1â„2 C. heavy whipping cream
3 tsp. sherry or Marsala
Finely chopped tarragon, chives or parsley to garnish
Whip the cream, and add the sherry or Marsala. Serve dolloped on top of the hot soup and sprinkle with chopped herbs.
Mushroom Stock
2 tsp. olive oil
1 onion, chopped coarsely
1 large carrot, chopped
1 stalk celery, chopped
1 leek, rinsed and chopped
2 garlic cloves, halved
1 oz. dried porcini mushrooms
4 thyme sprigs
1 bay leaf
1 tsp. soy sauce
4 to 8 oz. mushrooms from preceding recipe
6 C. water
Heat the olive oil in a large 4 quart saucepan. Add the onion, carrot, celery, and leek and sauté over medium-high heat until the onion is well browned, about 15 minutes. Add the mushrooms and sauté another 5 minutes. Add all the remaining ingredients and bring to a boil. Reduce the heat to a simmer and cook, partially covered for 45 minutes. Strain through a sieve.
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3 C. milk
1 (10 3/4 ounce) can cream of celery soup
1/2-1 C. shredded swiss cheese (fat free if desired)
1 (16 ounce) can sauerkraut, drained and snipped into short strands
1 (14 ounce) package turkey Polish kielbasa or 12 ounces corned beef
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In saucepan, mix milk, soup and cheese. Add sauerkraut, cover, and simmer for 15 minutes. Add turkey sausage or corned beef. Cook for 10 minutes or until hot. You can serve this with toasted, buttered rye bread sprinkled with caraway seeds, if desired.
16 ounces hot Italian turkey sausage
2 C. diced onions
1 C. diced carrots
5 garlic cloves, minced
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. red pepper flakes
1/8 tsp. salt
1/8 tsp. pepper
4 C. chicken broth
14 1/2 ounce can fire roasted crushed tomatoes
10 ounces tomato sauce
1 C. dry Campanelle pasta
2 C. chopped fresh spinach
4 ounces diced provolone cheese
1 ounce fresh grated Parmesan cheese
1 T. plus 1 tsp. sliced fresh basil
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In a Dutch oven over medium-high, add sausage and cook until browned – crumble the sausage as you go with a wooden spoon. Add the onions and carrots – cook 3 minutes. Mix in the garlic, basil, oregano, red pepper flakes, salt and pepper – cook 1 minute. Pour in the broth, crushed tomatoes and tomato sauce. Bring to a boil and add in the pasta. Simmer soup until the pasta has cooked. Mix in the fresh spinach and cook until wilted – about 1 to 2 minutes. Remove from the heat. To serve – place 1 ounce of diced provolone in the bottom of 4 bowls. Evenly divide the soup between the 4 bowls. Sprinkle each serving with Parmesan and basil.
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1 T. of olive oil
1 large red onion, chopped
1 large bell pepper, chopped
4 large garlic cloves, minced
8 large button mushrooms, chopped
A pinch of sea salt
A pinch of black pepper
A pinch of dried oregano
A pinch of dried basil
1 – 28 ounce can of crushed tomatoes
1 – 16 ounce can of tomato sauce
1/2 a carton of vegetable broth
8 ounces of fusilli pasta
Mozzarella, cubed
Parmesan cheese, shredded
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In a large stockpot sauté onion, green pepper, mushrooms and garlic until tender with sea salt, black pepper, oregano and basil. Add tomatoes, tomato sauce and broth and stir. Cook for at least 1 hour. (I like soup that cooks for a while. It makes the flavors come together.) Add pasta and cook until tender. Put several cubes of mozzarella on the bottom of your bowl and top with soup. Then add Parmesan to the top of the soup.
3 medium potatoes, peeled and diced
2 large cauliflowers, one chopped, one cut into neat and uniform little florets
3 carrots, peeled and chopped
3 cloves of garlic, peeled and chopped
1 large onion, chopped
1 1/2 tsp. salt
6 C. water
3 C. grated cheddar cheese
2 C. milk (whole milk tastes best, but you can substitute low-fat)
2 tsp dill
1 tsp caraway seeds (so good and really important, don’t leave these out!)
Black pepper, to taste.
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Place the potatoes, garlic, onion, salt and water into a large pot. Add the chopped cauliflower chunks (reserve the tidy florets!). Bring to a boil and simmer until the vegetables are very soft (~30 minutes). While the veggies are cooking, steam the reserved cauliflower florets until tender. Puree the stewed veggies in batches in a blender. Return the puree to the original pot, stir in the steamed cauliflower florets and the remaining ingredients. Heat gently until the cheese is completely melted. Serve topped with extra cheese and fresh pepper.
3 C. chopped onions
3 celery stalks, diced
1 T. oil
2 bell peppers (any color), diced
1 dash cayenne (more for hotter)
2 T. curry powder
1 C. brown rice
1 28oz can diced tomatoes
6 C. water
1 tsp salt
1/2 C. natural peanut butter
1 T. sugar
Juice of one lime
Chopped cilantro, chopped scallions, and/or ground peanuts for toppings (optional). In a large pot, sauté the onions and celery ~10 minutes on medium heat. Add the bell peppers and sauté ~5 minutes more. Add the cayenne and curry powder. Add the rice, water, tomatoes and salt. Stir well. Cover the pot and bring to a boil, then reduce to a simmer and let cook ~40 minutes, until rice is tender. Whisk in the peanut butter, lime juice, and sugar. Add water if soup is too thick. Taste it, and add more salt or sugar as needed. Serve topped with chopped scallions, cilantro, ground peanuts, lime wedges, etc. This recipe makes approximately 12 servings.
2 medium ham hocks, about 2 pounds
1 pound medium shrimp
3 T. vegetable oil, like soy, peanut, or corn
2 T. tomato paste
1 head garlic, halved, plus 6 cloves sliced
4 sprigs fresh thyme
2 wide strips lemon zest
1 large onion, sliced
1 jalapeno pepper, thinly sliced (like it hot? Keep the seeds)
6 canned whole plum tomatoes
12 ounces frozen black-eyed peas (about 2 heaping C.)
10 C. chopped escarole, 2 small or 1 large head
1 1/2 tsp. kosher salt
1 lemon, cut into 8 wedges
Cover the ham hocks with cold water in a soup pot. Bring the mixture to a boil, reduce the heat, and simmer, uncovered, about 5 minutes. Drain the water, set the hocks aside. Meanwhile, peel the shrimp, reserve the shells. Devein the shrimp and refrigerate. Heat 1 T. of the oil in a soup pot over medium heat; add the shrimp shells and tomato paste, and cook, stirring, until the shells turn pink, about 3 minutes. Add the ham hocks, halved garlic, thyme, lemon zest, and 3 quarts cold water. Bring to a boil, then reduce the heat to maintain a simmer. Cook, uncovered, until the meat falls off the ham hock, about 1 1/2 hours. Strain the broth into a bowl (you should have about 6 C. broth), and save the ham hocks. When the ham hocks are cool enough to handle, pull the meat from the bone; discard the rind, fat, and bone. (This can be done a day ahead.) In a large soup pot, heat the remaining 2 T. oil over medium heat. Add the onion, sliced garlic, and 1/2 of the jalapeno. Crush the tomatoes through your hands and add to the pot along with their juices and cook until onions soften and tomatoes dry, about 10 minutes. Add the broth, ham, black-eyed peas, and bring to a boil, adjust the heat to maintain a simmer, and cook, uncovered, until the peas soften, but hold their shape, about 20 minutes. Add the escarole, and the remaining jalapeno, and cook until the greens wilt, about 7 minutes. Stir in the shrimp and 1 1/2 tsp. salt, and cook until the shrimp turn pink and curl, about 3 minutes. Divide the soup evenly into warmed bowls. Serve with a lemon wedge.
1 pound dried baby lima beans or other dried white beans, picked over and soaked
2 ham hocks
2/3 C. wheat berries
8 C. water
2 C. chicken broth
2 medium onions, chopped
3 carrots, chopped
3 celery ribs, chopped
1 bay leaf
1 tsp. dried rosemary, crumbled
1 head escarole (about 1 pound), coarsely chopped
3 garlic cloves, minced
In a bowl soak beans in water to cover by 2 inches overnight or quick-soak and drain. In a heavy kettle (at least 5 quarts) simmer ham hocks and wheat berries in water and broth, covered, 1 hour. Add drained beans and bring to a boil. Reduce to a simmer and skim froth. Add onions, carrots, celery, bay leaf, and rosemary and simmer, covered, until beans are tender, about 1 hour. Transfer ham hocks with a slotted spoon to a cutting board. Discard fat and bones and chop meat and set aside. In a blender or food processor puree 3 C. of the soup. Stir puree into soup with the chopped meat and the escarole and simmer, uncovered, 15 minutes. Stir in garlic and salt and pepper to taste. Soup may be made 4 days ahead (cool uncovered before chilling covered.)
3 (12-ounce) jars cannellini beans
1/2 C. extra-virgin olive oil, divided
1/2 pound smoked ham hock or 1/2 pound chunk prosciutto
3 cloves garlic, chopped, plus 1 whole clove
6 C. water, divided
1 sprig fresh thyme
1 sprig fresh rosemary
1 leek, white and light green only, minced and rinsed
1 yellow onion, minced
1 carrot, small diced
1 celery stalk, small diced
2 bay leaf
1 pound Tuscan black cabbage, chopped
1/2 pound napa cabbage, chopped
3/4 C. tomato puree
6 slices Italian bread, sliced 1/2-inch thick
Freshly grated Parmesan
Preheat oven to 375 degrees F. Drain beans in a colander and gently rinse under cold water. With 3 T. of the oil saute the ham hocks, when brown turn over and add 1 clove chopped garlic. Add 3 C. cold water and beans, bring to a boil and simmer for 30 minutes. Add thyme and rosemary sprigs. In a soup pot add 1/4 C. oil, and remaining chopped garlic. Cook until light brown and add leek, onion, carrot, celery, and bay leaf. Saute for 8 minutes over medium heat until slightly soft. Add the cabbages and saute for 5 minutes. Add remaining 3 C. water and the tomato puree. Cook for 20 minutes. Add to beans and continue to cook for 20 more minutes. Remove ham hock. When cool chop the meat, and add back to the soup discarding the hock bones. Place bread in oven until lightly browned. Remove from oven and rub with a clove of garlic. Brush with remaining olive oil. When ready to eat bring the soup back to a simmer and add bread. Stir until well broken up. Serve with a healthy drizzle of olive oil and fresh grated Parmesan.
1 pound dried black beans, rinsed and drained
8 C. water
2 T. butter or margarine
2 medium onions, chopped
1 stalk celery, thinly sliced
1 medium carrot, shredded
1 clove garlic, minced or pressed
1 ham hock (about 1 pound)
1/4 C. chopped fresh parsley leaves
1 tsp. salt
1/8 tsp. cayenne pepper
1/8 tsp. whole cloves
1/8 tsp. mustard seed
1 bay leaf
1/3 C. dry sherry
Thinly sliced green onions, crumbled crisp bacon, sour cream, sieved hard-cooked egg, and thin lemon slices, for garnish
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In a large, heavy saucepan, bring the beans and 4 C. of water to a boil. Boil briskly for 2 minutes, then remove from the heat and let stand, covered, for 1 hour. In a 5-quart Dutch oven, melt the butter. Add the onions, celery, carrot, and garlic, and cook until soft but not browned. Add the ham hock, the remaining 4 C. water, parsley, salt, cayenne pepper, cloves, mustard seed, bay leaf, and beans (with their liquid). Bring to a boil, cover, reduce heat, and simmer for about 3 hours. Remove the ham hocks and let cool slightly. Remove and discard bay leaf. Place about half of the beans with about 1 C. of the liquid from the soup in a blender or food processor. Process until smooth. Return the puree to the soup in the Dutch oven. Remove the ham from its bone and add the meat to the soup. (Discard fat, bones and skin.) Reheat the soup over medium heat. Stir in the sherry. Serve hot soup with choice of garnishes to sprinkle on top.
1 12 to 14-ounce package of dried white beans, rinsed, picked over and soaked overnight
8 ounce length of Chorizo or other spicy sausage
3 T. pure olive oil
2 T. butter
6 cloves garlic, peeled and thinly sliced
2 scotch bonnet, chilies, stemmed, seeded and minced
2 poblano chilies, stemmed, seeded and diced medium
1 C. red onion, minced
3 quarts chicken stock or water
1/2 pound beef chuck steak, left in one piece, rubbed with salt and pepper
1 smoked pork hock or ham bone
2 bay leaves, broken
Salt and pepper, to taste
1 red potato, scrubbed and diced into large bite sized pieces
1 turnip, peeled and diced into large bite sized pieces
2 C. (packed) collard greens, stems cut out, washed and cut in shreds
More salt and pepper to taste
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Heat a large, heavy soup pot on medium heat and add the olive oil. Once it is warm lay the chorizo sausage in the pan and turn it as necessary to brown. Pierce the sausage casing and cook until done. Allow to cool a few minutes and then place it in the refrigerator to firm up. Now working in the same soup pot add the butter. Heat on medium heat and allow the butter to melt. Now add the garlic, chilies and red onion. Allow to cook 7 to 8 minutes, stirring occasionally. Drain the soaking beans and add them to the pan. Stir well. Add the stock, the hock (or bone) and bay leaves. Turn up the heat and bring it to just under a boil, skimming as necessary. Lower the heat to low and add the beef chuck. Do not cover. Stir occasionally, taking care to not let the beans stick to the bottom. When the beans are almost tender, season them with salt and pepper. Now add the potato, turnip and collards. Cook until the potato is just tender, (about 45 minutes). Cut the chorizo into 1/2-inch rounds and add it to the soup. Remove the beef and allow it to cool on a plate. Turn off the soup. Shred the beef apart and add it back to the soup. Season to taste and serve.
2 1/2 C. tomato or vegetable juice cocktail
1 C. peeled, seeded, finely chopped fresh tomatoes
1/2 C. finely chopped celery
1/2 C. finely chopped cucumber
1/2 C. finely chopped green bell pepper
1/2 C. finely chopped green onion
3 tsp. white-wine vinegar
2 tsp. extra-virgin olive oil
1 large clove garlic, minced
2 tsp. finely chopped, fresh flat-leaf parsley
1/2 tsp. salt
1/2 tsp. Worcestershire sauce
1/2 tsp. freshly ground black pepper
Combine all the ingredients in a large glass or stainless steel bowl. Cover and refrigerate overnight. Serve cold.
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2 lb. boneless beef chuck, cut into 1 1/2-inch pieces
2 T. vegetable oil, divided use
1/3 C. dry sherry
2 T. sugar
3 T. soy sauce
1 piece fresh ginger, peeled and thinly sliced
2 garlic cloves, peeled
2 whole star anise
4 (3×1-inch each) strips orange peel
3 C. water
1 (1 1/2 lb.) bunch broccoli, cut into (1 1/2 x 1-inch) pieces
4 ounces snow peas, trimmed
1 bunch green onions, cut into 2-inch pieces
Pat beef dry with paper towels. In 5-quart Dutch oven, heat 1 T. vegetable oil over medium- high heat until hot. Add half of beef and cook until browned on all sides. Transfer beef to plate. Repeat with remaining oil and beef. Return beef to Dutch oven. Add sherry, sugar, soy sauce, ginger, garlic, star anise, orange peel, and 3 C. water; heat to boiling over high heat. Reduce heat to low; cover and simmer 1 to 1 1/2 hours, until meat is fork-tender. With slotted spoon, transfer meat to serving bowl and keep warm. Discard star anise. Increase heat to high and boil liquid 15 minutes or until reduced to about 2 C.. Skim fat. Meanwhile, in 4-quart saucepan, heat 1 inch water to boiling over high heat. Add broccoli. Reduce heat to low; cover and simmer 5 minutes. Add snow peas and green onions and cook, covered, about 3 minutes longer or until all vegetables are tender-crisp. Drain vegetables and add to beef mixture. Pour reduced broth on top.
Yield: 8 servings
Calories: 370
Fat: 24g
Fiber:
2 tsp. olive oil
2 lb boneless pork loin, cut into 1-inch pieces
1 lg onion, chopped
4 clove garlic, minced
1 can(s) diced tomatoes(14 1/2 oz) with juice
1 c cilantro, fresh, chopped
1 tsp. cumin, ground
3/4 tsp. salt
1/2 tsp. coriander, ground
1/4 tsp. cayenne pepper, ground
1 md jalapeño, minced
2 c water
3 md sweet potatoes, peeled and cut into 1/-inch chunks
2 can(s) black beans, rinsed and drained(15-19 oz)
Preheat oven to 350 F. In a non-stick 5 qt. Dutch oven, heat olive oil over medium-high heat. Add pork in batches and brown. Transfer pork to a bowl. Reduce heat to medium. In the drippings cook onion until soft, about 10 minutes, stirring frequently. Add garlic and continue cooking another minute. Add tomatoes with their juice, half of the cilantro, cumin, salt, coriander, ground cayenne and water. Heat to a simmer and stir in the pork. Cover and bake in the oven for 30 minutes or on the stovetop. Stir in the sweet potato chunks; cover and bake in the oven for 40 minutes longer until potatoes and pork are tender. Stir in the black beans and the rest of the fresh cilantro; cover and warm for 15 minutes or until heated through.
Yield: 8 servings
Calories: 340
Fat: 9g
Fiber:
6 C. water
30 grams dried bonito flakes
3 dried shitake mishrooms
3 T. dried wakame, shredded
6 T. miso paste, in this case, red
2 C. watercress leaves (or argula)
Heat the water in a pot until just ready to boil, then add the bonito flakes. Turn the temperature down a bit and simmer for two minutes. Remove from the heat and let stand 5 minutes, then strain the bonito flakes out and discard. Add the mushrooms and the wakame and return to heat. Simmer the soup over low for 20 minutes. Spoon out the mushrooms and cut into thin strips, discarding the stems. Return the mushrooms to the soup. In a small bowl, whisk together the miso paste and a bit of the broth from the post, then pour back into the soup. Continue to let the soup simmer. Just before serving, add the watercress and heat just so it wilts. Serve and dive in.
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200g aduki beans
1 wheat free vegetable stock cube
1 onion, peeled and finely chopped
2 carrots, trimmed, peeled and thickly sliced
1 leek, washed, trimmed and finely sliced
Half a butternut squash, peeled, deseeded and cut into chunky pieces
½ tsp of cumin
½ tsp of turmeric
250g curly kale
4tbsp of fresh chervil, chopped
Presoak the beans for 12 hours or overnight in water. Drain the beans and rinse well. Place in a saucepan of water and bring to the boil. Boil hard for 15 minutes to remove toxins. Drain and rinse well. Return the beans to the pan with a litre of fresh cold water. Add the stock cube and bring to the boil. Lower the heat and simmer for 10 minutes. Add the vegetables, cumin and turmeric and simmer for a further 10-15 minutes. Add the kale and cook for a few minutes until just tender. Sprinkle with chervil and serve with Millet Mash and Onion Gravy.
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5 C. low- sodium chicken stock
2 C. cleaned fiddlehead ferns, large ones cut in half
2 C. crimini mushrooms, thinly sliced
1 T. olive oil
2 large long white or Yukon gold potatoes, peeled and cubed into small bite sized pieces
1/2 C. sweet onion, finely diced
2 sprigs fresh thyme, or 1/2 tsp. dried
2 cloves garlic, minced
1 T. fresh lemon juice
Salt and pepper
Bring the stock to a boil in a soup kettle. Add the potatoes, onion and thyme. Cook on a low boil, covered until the potatoes are very, very tender Рthis takes me from 20 to 25 minutes. While doing that, in a large skillet, saut̩ the sliced mushrooms, ferns and garlic in the olive oil with a generous sprinkle of salt and a few grinds of freshly ground black pepper for about 1 minute. Add two large spoons of stock, cover and simmer for 5 minutes. Uncover, stir and continue to cook for 5 more minutes. At this point, the mushrooms and ferns should be cooked. Add the lemon juice and taste for salt and pepper. Note: if not making a soup Рthis is a wonderful side dish as-is! Set aside until the potatoes are done. When the potatoes are very tender (at the point of mushy) take off the heat, remove the thyme stems if using fresh and allow to cool off for a few minutes. Carefully cream with the immersion blender (or do so in batches in a food processor). Avoid splashing the hot liquid on yourself! Add half the fern/mushroom mixture, and again with the immersion blender, whiz down into small pieces. Add the remaining fern/mushrooms, stir and taste for salt and pepper. This process will give you a creamy textured, full bodied yet low-fat soup. If cooled down too much, heat on low until just heated through and serve. Enjoy!
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1.5 lbs lean beef stew meat
2 medium sweet potatoes, peeled, halved lengthwise and sliced to .5 inch thick
1 medium onion, cut into wedges
1 C. water
1 tsp. instant beef bouillon granules
1/4 tsp. ground cumin
1/4 tsp. cayenne pepper
1/8 tsp. cinnamon
4 cloves garlic, minced
1 can of 14.5 diced tomatoes, undrained
1/2 C. apricots, quartered
1/4 C. chopped peanuts
Cut meat into one inch pieces. In a ~4 quart slow cooker, add meat, sweet potatoes, and onion. Stir in water, bouillon granules, cumin, cayenne pepper, cinnamon, and garlic. Cover and cook on low setting for 7.5 to 8.5 hours or high for 3.5 to 4 hours. Stir in tomatoes and dried apricots. Cover and cook for half an hour more. Serve over hot couscous. Sprinkle with crushed peanuts.
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1/2 medium chopped onion
1/4 C. melted butter
1/4 C. flour
2 C. half-and-half cream
2 C. chicken stock
1/2 lb fresh broccoli
1 C. carrot, julienned
6 ounces grated sharp cheddar cheese
salt and pepper
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Sauté onion in butter. Set aside. Cook melted butter and flour using a whisk over medium heat for 3-5 minutes. Stir constantly and add the half & half. Add the chicken stock. Simmer for 20 minutes. Add the broccoli, carrots and onions. Cook over low heat 20-25 minutes. Add salt and pepper. Add cheese and stir till cheese has melted. Remove from heat & serve.