Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor.

• Yield: 10 servings 
• Serving size: 1 cup
•  Calories 185 
• Total Fat 1 g 
• Saturated Fat 0 g 
• Cholesterol 0 mg 
• Sodium 297 mg 
• Total Fiber 7 g
•  Protein 7 g 
• Carbohydrates 37 g
•  Potassium 292 mg

Ingredients

• 1 medium onion, chopped
• ½ green pepper, diced
• 1 tablespoon canola oil
• 1 14½-ounce can stewed tomatoes
• 1 16-ounce can black beans (or beans of your choice)
• 1 teaspoon oregano leaves
• ½ teaspoon garlic powder
• 1½ cups instant brown rice, uncooked

Method

• 1.Saute onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
• 2.Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

Soups and Stews VEGETABLE RECIPES

Posted by mk in Soups and Stews, VEGETABLE RECIPES

Caribbean Casserole

Flavorful Green Beans

The seasonings are perfect companions to the green beans.

• Yield: 7 servings 
• Serving size: 1 cup
•  Calories 40 
• Total Fat 0 g 
• Saturated Fat 0 g 
• Cholesterol 0 mg 
• Sodium 12 mg 
• Total Fiber 4 g 
• Protein 2 g
•  Carbohydrates 9 g 
• Potassium 179 mg

Ingredients

• 2 pounds fresh green beans
• ½ cup water
• ⅓ cup onions, chopped
• 4 cloves garlic, chopped
• nonstick cooking spray
• ½ teaspoon black pepper
• ½ teaspoon dried basil
• ½ teaspoon oregano

Method

• 1.Rinse green beans and snap off tips.
• 2.Place green beans in a large pot and add ½ cup of cold water.
• 3.Cook green beans on stovetop over medium heat for 10 minutes.
• 4.In a separate pan, saute chopped onions and garlic, using the cooking spray, for 5 minutes or until they are tender and very lightly browned.
• 5.Add onions, garlic, and black pepper to green beans. Spray the cooking spray over mixture, and cook on medium heat for another 20 minutes or until green beans are tender, but not soft. Stir occasionally.
• 6.Sprinkle dried basil and oregano over green beans. Mix and serve.

Soups and Stews VEGETABLE RECIPES

Posted by mk in Soups and Stews, VEGETABLE RECIPES

Flavorful Green Beans

Autumn Salad

This fresh and tasty salad will delight all.

• Yield: 6 servings
•  Serving size: 1 cup
•  Calories 138 
• Total Fat 7 g 
• Saturated Fat 1 g
•  Cholesterol 0 mg 
• Sodium 41 mg 
• Total Fiber 3 g 
• Protein 3 g 
• Carbohydrates 19 g 
• Potassium 230 mg

Ingredients

• 1 medium Granny Smith apple, sliced thinly (with skin)
• 2 tablespoons lemon juice
• 1 bag (about 5 cups) mixed lettuce greens
• (or your favorite lettuce)
• ½ cup dried cranberries
• ¼ cup walnuts, chopped
• ¼ cup unsalted sunflower seeds
• ⅓ cup low-fat raspberry vinaigrette dressing

Method

• 1.Sprinkle lemon juice on the apple slices.
• 2.Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.
• 3.Toss with ⅓ cup of raspberry vinaigrette dressing, to lightly cover the salad.

SALAD DRESSINGS AND DIPS Soups and Stews vegetable salad

Posted by mk in SALAD DRESSINGS AND DIPS, Soups and Stews, vegetable salad

Autumn Salad

Vegetable Stew

Here’s a great new way to use summer vegetables.

• Yield: 8 servings
• Serving size: 1¼ cup
• Calories 119
• Total Fat 1 g
• Saturated Fat 0 g
• Cholesterol 0 mg
• Sodium 196 mg
• Total Fiber 4 g
• Protein 4 g
• Carbohydrates 27 g
• Potassium 524 mg

Ingredients

• 3 cups water 
• 1 cube vegetable bouillon, low sodium 
• 2 cups white potatoes, cut in 2-inch strips 
• 2 cups carrots, sliced 
• 4 cups summer squash, cut in 1-inch squares 
• 1 cup summer squash, cut in 4 chunks
• 1 15-ounce can sweet corn, rinsed and drained (or 2 ears fresh corn, 1½ cups) 
• 1 teaspoon thyme 
• 2 cloves garlic, minced
•  1 stalk scallion, chopped
•  ½ small hot pepper, chopped
•  1 cup onion, coarsely chopped 
• 1 cup tomatoes, diced

Method

Note: You can add other favorite vegetables, such as broccoli and cauliflower.

• 1.Put water and bouillon in large pot and bring to a boil.
• 2.Add potatoes and carrots and simmer for 5 minutes.
• 3.Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
• 4.Remove 4 chunks of squash and puree in blender.
• 5.Return pureed mixture to pot and let cook for 10 minutes more.
• 6.Add tomatoes and cook for another 5 minutes.
• 7.Remove from heat and let sit for 10 minutes to allow stew to thicken.

Soups and Stews VEGETABLE RECIPES

Posted by mk in Soups and Stews, VEGETABLE RECIPES

Vegetable Stew

Limas and Spinach

Your family will love vegetables cooked this way.

• Yield: 7 servings 
• Serving size: ½ cup 
• Calories 93 
• Total Fat 2 g 
• Saturated Fat 0 g
•  Cholesterol 0 mg 
• Sodium 84 mg 
• Total Fiber 6 g 
• Protein 5 g 
• Carbohydrates 15 g 
• Potassium 452 mg

Ingredients

• 2 cups frozen lima beans
• 1 tablespoon vegetable oil
• 1 cup fennel, cut in 4-inch strips
• ½ cup onion, chopped
• ¼ cup low-sodium chicken broth
• 4 cups leaf spinach, washed thoroughly
• 1 tablespoon distilled vinegar
• ⅛ teaspoon black pepper
• 1 tablespoon raw chives

Method

• 1.Steam or boil lima beans in unsalted water for about 10 minutes. Drain.
• 2.In skillet, saute onions and fennel in oil.
• 3.Add beans and broth to onions and cover. Cook for 2 minutes.
• 4.Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes.
• 5.Stir in vinegar and pepper. Cover and let stand for 30 seconds.
• 6.Sprinkle with chives and serve.

SALAD DRESSINGS AND DIPS Soups and Stews VEGETABLE RECIPES vegetable salad

Posted by mk in SALAD DRESSINGS AND DIPS, Soups and Stews, VEGETABLE RECIPES, vegetable salad

Limas and Spinach

Raw Carrot Ginger Soup

Makes 2 servings.

Ingredients:

• 3 c./750 ml carrot juice (this may require about 20 carrots)
• 1 ripe avocado
• 2 Tbsp./30 ml. honey
• 1 Tbsp./30 g. minced fresh ginger
• 1/8 tsp. ground cayenne pepper or more to taste
• 1/4 tsp./1.25 g. sea salt or more to taste
• 1/2 c./118 ml. raw fresh coconut meat (optional)
• 2 Tbsp./30 ml. cold pressed avocado or olive oil (for garnish)
• 2 Tbsp./30 g. chopped fresh cilantro (optional, for garnish)

Directions:

• 1.) Puree the carrot juice, avocado, optional coconut meat, honey, ginger, cayenne
• pepper, and salt in your blender until
• completely smooth.
• 2.) Taste and adjust the seasonings if necessary. Garnish the soup with a
• drizzle of oil and the chopped cilantro

...........................................................................................
by Reboot Recipes

Soups and Stews

Posted by mk in Soups and Stews

Raw Carrot Ginger Soup

Green Detox Soup

makes 4 servings.

Ingredients

• 2 Tbsp./30 ml. olive oil
• 1 leek
• 2 cloves garlic
• 1 small head of broccoli
• 6 kale leaves
• 1-2 zucchini
• 2 celery stalks
• 1 quart/1 liter of vegetable stock
• handful of parsley
• sea salt and pepper

Directions

• 1.) Wash and chop all veggies.
• 2.) Lightly heat the oil on low heat. Add leeks and garlic and slowly cook.
• 3.) Add the vegetable stock and vegetables (zucchini, kale, broccoli, celery), and slowly
• bring to a boil and cook until the zucchini is
• soft.
• 4.) The less you cook the vegetables, the better. Add salt and pepper to taste.
• 5.) Use a stick/immersion blender, or transfer to a blender, and process the soup. Blend to
• desired consistency, from smooth to chunky.
• Add the parsley and serve.
• You can make your own veggie broth
• using leftover pulp from your juicer. Visit the
• soup recipe section of our website to find
• broth instructions: http://www.rebootwithjoe.
• com/warm-up-with-juice-pulp-veggie-broth-
• recipe-of-the-week/

........................................................................................
by Reboot Recipes

Soups and Stews

Posted by mk in Soups and Stews

Green Detox Soup

Mayan Black Bean Soup

Makes 8 to 10 servings

Per serving (1/8 of recipe): 186 calories; 1 g fat; 0.2 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 11.6 g protein; 34.9 g total carbohydrates; 7.8 g sugar; 11.7 g fiber; 204 mg sodium; 80 mg calcium; 4.1 mg iron; 26.6 mg vitamin C; 147 mcg beta-carotene; 1.1 mg vitamin E

Directions

• 2 cups dry black beans (replace with 4 cups canned, if desired)
• 8 cups water
• 1 onion, chopped
• 1 green or red bell pepper, seeded and chopped
• 1 teaspoon minced garlic
• 2 16-ounce cans chopped tomatoes
• 1 4-ounce can diced green chilies
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon crushed red pepper
• 1/4 cup chopped fresh cilantro

For dry beans:
Place beans and water in a large pot.
Bring to a boil, cover, and reduce heat.
Simmer for 1 hour, then add remaining ingredients, except cilantro.
Cook until beans are tender, about 2 hours.
Add cilantro just before serving; mix in well and let rest, covered, for about 5 minutes.
Hint:
This is great to make in a slow cooker.
Put everything into the pot, except cilantro, early in the morning.
Turn the cooker onto high heat, cover, and let it cook all day.
Add cilantro just before serving.
...................................................................................................................
Recipe from Mary McDougall of the McDougall Program;
 www.drmcdougall.com

Soups and Stews

Posted by mk in Soups and Stews

Mayan Black Bean Soup

Split Pea Soup

Makes 8 servings

Per serving (1/8 of recipe): 159 calories; 0.6 g fat; 0.1 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 10.6 g protein; 29.3 g total carbohydrates; 1.8 g sugar; 13.9 g fiber; 323 mg sodium; 37 mg calcium; 1.9 mg iron; 2.6 mg vitamin C; 1512 mcg beta-carotene; 0.3 mg vitamin E

Directions

This extraordinary soup contains no added fat and is easy to make on the stove or in a slow cooker.

• 2 cups dry split peas
• 6 cups hot water
• 1 cup sliced or chopped carrots
• 1 cup sliced celery
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon dried basil
• 1/4 teaspoon ground cumin
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pinch cayenne pepper

Rinse split peas, then place in a large pot with remaining ingredients.
Bring to a simmer, then cover loosely and cook until split peas are tender, 1 to 2 hours.
 Or, place all ingredients into a slow cooker.
 Cover and cook on high for 3 to 4 hours, or until split peas are soft and vegetables are tender.
..................................................................................................................................
Recipe from Food for Life by Neal Barnard, M.D.; 
    recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Split Pea Soup

Pumpkin Soup

Makes about 8 1-cup servings

Per 1-cup serving: 89 calories; 3 g fat; 0.5 g saturated fat; 30.5% calories from fat; 0 mg cholesterol; 3 g protein; 13.8 g carbohydrate; 7 g sugar; 2.5 g fiber; 262 mg sodium; 101 mg calcium; 1.7 mg iron; 3.9 mg vitamin C; 3691 mcg beta-arotene; 1.7 mg vitamin E
.

Directions

This sweet and creamy soup has just a hint of spiciness.
 It can also be made with puréed winter squash, yams,
    or sweet potatoes in place of the pumpkin.

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cinnamon
• 3/4 teaspoon salt
• 1/2 teaspoon ground ginger
• 2 cups water or Vegetable Broth (see recipe)
• 1 15-ounce can pumpkin
• 2 tablespoons maple syrup or other sweetener
• 1 tablespoon lemon juice
• 2 cups fortified soy- or rice milk

Warm oil in a large pot.
Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.
Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook
  2 minutes over medium heat, stirring constantly.
Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.
 Remove from heat and stir in non-dairy milk.
Transfer about 3 cups to a blender and purée until very smooth.
Repeat with remaining soup.
Be sure to start on low speed and hold lid on tightly.
Return to the pot and heat without boiling, until steamy.
.........................................................................................................................
Recipe from Healthy Eating for Life for Children by Amy Lanou, 
      Ph.D.; recipe by Jennifer Raymond, M.S., R.D

Soups and Stews

Posted by mk in Soups and Stews

Pumpkin Soup

Velvet Corn Chowder

Makes 8 servings

Per serving (1/8 of recipe): 103 calories;1.2 g fat; 0.2 g saturated fat;10.3% calories from fat; 0 mg cholesterol; 3.7 g protein; 21.7 g carbohydrate; 5.2 g sugar; 3 g fiber; 434 mg sodium; 73 mg calcium; 1.3 mg iron; 6.4 mg vitamin C; 1343 mcg beta-carotene; 0.9 mg vitamin E

Directions

• 1 medium yellow onion, chopped
• 2 medium carrots, sliced
• 1 medium potato, chopped
• 2 cups vegetable broth
• 1 15-ounce bag frozen corn
• 1 1/2 cups vanilla soy- or oat milk
• 1/2 teaspoon turmeric
• 1/2 teaspoon sea salt
• black pepper, to taste

Place onion, carrots, potato, and broth in a large saucepan.
Bring to a boil, then reduce heat to medium and cook until vegetables are tender, about 15 minutes.
Add corn, non-dairy milk, and turmeric and heat until corn is thawed.
Transfer the mixture into a blender and process until smooth.
Return the soup to the saucepan and season with salt and black pepper.
Soup will be a creamy thick consistency.
.........................................................................................................
Recipe from Kate Oakland

Soups and Stews

Posted by mk in Soups and Stews

Velvet Corn Chowder

Mushroom Barley Soup

Makes about 3 1-cup servings

Per 1-cup serving: 172 calories; 1.7 g fat; 0.2 g saturated fat; 8.9% calories from fat; 0 mg cholesterol; 3.2 g protein; 36.7 g carbohydrate; 9 g sugar; 4.1 g fiber; 350 mg sodium; 213 mg calcium; 1 mg iron; 0.9 mg vitamin C; 9 mcg beta-carotene; 1.2 mg vitamin E
Recipe from Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Directions

This soup takes just minutes to make if you have cooked barley on hand.

• 2 cups plain rice milk
• 2 tablespoons barley flour
• 1 cup cooked barley
• 1 4-ounce can mushrooms, undrained
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• pinch dried marjoram
• pinch dried sage
• pinch dried thyme
• pinch dried dill weed

Place rice milk and flour into a blender.
Blend on high speed for a few seconds.
Add barley and blend on high for about 10 seconds, or until barley is coarsely chopped.
Add mushrooms and their liquid.
Blend just enough to coarsely chop mushrooms.
Transfer the blended mixture to a medium saucepan and add all remaining ingredients.
Cook over medium heat, stirring often, for about 5 minutes, or until the soup is hot and somewhat thickened.
............................................................................................................................
Recipe from Foods That Fight Pain by Neal Barnard, M.D.; 
    recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Mushroom Barley Soup

Autumn Stew

Makes 2 1/2 quarts (10 1-cup servings)

Per 1-cup serving: 93 calories; 0.7 g fat; 0.1 g saturated fat; 6.3% calories from fat; 0 mg cholesterol; 4.4 g protein; 19.9 g total carbohydrates; 4.9 g sugar; 3.8 g fiber; 244 mg sodium; 49 mg calcium; 1.8 mg iron; 32.4 mg vitamin C; 1853 mcg beta-carotene; 1.1 mg vitamin E

Directions

This colorful stew is a true celebration of autumn’s abundance.
For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

• 1 1/2 cups water, divided
• 1 tablespoon reduced-sodium soy sauce
• 1 onion, chopped
• 1 red bell pepper, seeded and diced
• 4 large garlic cloves, minced
• 1 butternut squash (about 1 pound)
• 1 15-ounce can crushed tomatoes
• 1 1/2 teaspoons dried oregano
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1 15-ounce can kidney beans, undrained
• 1 15-ounce can corn, undrained, or 2 cups frozen corn

Heat 1/2 cup of water and soy sauce in a large pot.
Add onion, bell pepper, and garlic.
Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
Peel squash then cut it in half.
Scoop out seeds and discard.
Cut squash into 1/2-inch cubes (you should have about 4 cups).
Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.
Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes.
Add kidney beans and corn and their liquids and cook 5 minutes longer.
...........................................................................................................................
Recipe from Healthy Eating for Life to Prevent and Treat 
     Diabetes by Patricia Bertron, R.D.;
    recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Autumn Stew

Spicy Noodle Soup

Makes 6 servings

Per 1-cup serving: 124 calories; 2.4 g fat; 0.4 g saturated fat; 17.5% calories from fat; 0 mg cholesterol; 4.2 g protein; 22.1 g carbohydrate; 2.5 g sugar; 2.4 g fiber; 223 mg sodium; 28 mg calcium; 1.7 mg iron; 4.6 mg vitamin C; 441 mcg beta-carotene; 1.1 mg vitamin E

Directions

This enchanting, unusual soup abounds with exotic spices and vivid flavor.

• 2 teaspoons olive oil
• 1 large onion, finely chopped
• 2 teaspoons crushed garlic
• 1 teaspoon whole or ground caraway seeds
• 5 1/2 cups water
• 1/4 cup chopped celery
• 3 tablespoons tomato paste
• 1 tablespoon sweet paprika
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• 4 bay leaves
• salt
• black pepper
• 1 1/2 cups dry vermicelli noodles broken into small pieces
• 2 tablespoons chopped fresh cilantro or parsley

Heat oil in a large soup pot.
When hot, add onion and sauté over medium heat until soft and golden, about 15 minutes
Add garlic and caraway seeds and sauté a few minutes more.
Stir in remaining ingredients, except noodles and cilantro or parsley, and bring to a boil.
Reduce heat and simmer 5 minutes.
Stir in noodles, cover, and cook 15 minutes longer.
Stir in cilantro or parsley, and serve immediately.
.....................................................................................................................
Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; 
     recipe by Jo Stepaniak; © Jo Stepaniak 2005,
             published by permission.

Soups and Stews

Posted by mk in Soups and Stews

Spicy Noodle Soup

Curried Lentil Soup

Makes about 2 1/2 quarts (10 1-cup servings)

Per 1-cup serving: 107 calories; 0.4 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 6.4 g protein; 20.2 g total carbohydrates; 1.6 g sugar; 4.2 g fiber; 280 mg sodium; 34 mg calcium; 2.4 mg iron; 4.3 mg vitamin C; 48 mcg beta-carotene; 0.4 mg vitamin E

Directions

Serve this soup with Braised Collards or Kale (see recipe).

• 1 cup dry lentils, rinsed
• 1 onion, chopped
• 2 celery stalks, sliced
• 4 garlic cloves, minced
• 1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
• 8 cups water or Vegetable Broth (see recipe)
• 1/2 cup dry couscous
• 1 cup crushed tomatoes
• 1 1/2 teaspoons curry powder
• 1/8 teaspoon black pepper
• 1 teaspoon salt, or to taste

Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot.
 Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.
Stir in couscous, tomatoes, curry powder, and black pepper.
Continue cooking until couscous is tender, about 10 minutes.
Add salt to taste.
................................................................................................................................
Recipe from Healthy Eating for Life to Prevent and 
 Treat Diabetes by Patricia Bertron, R.D.; 
   recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Curried Lentil Soup

Red Lentil Soup

Makes 6 servings

Per 1-cup serving: 269 calories; 1 g fat; 0.2 g saturated fat; 3.4% calories from fat; 0 mg cholesterol; 20.3 g protein; 47.4 g carbohydrate; 2 g sugar; 13.4 g fiber; 154 mg sodium; 52 mg calcium; 7.8 mg iron; 5.9 mg vitamin C; 30 mcg beta-carotene; 0.3 mg vitamin E

Directions

This soup is so nutritious and so simple to prepare, you’ll want to make it often.
 Its flavor is exquisite.

• 7 cups water
• 2 1/2 cups dry red lentils
• 1 large onion, minced
• 1 teaspoon turmeric
• large pinch cayenne pepper
• 2–4 tablespoons fresh lemon juice
• 1 teaspoon ground cumin
• salt
• black pepper

Combine water, lentils, onion, turmeric, and cayenne in a large soup pot and bring to a boil.
 Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 to 60 minutes. Stir in lemon juice, cumin, salt, and black pepper to taste.
......................................................................................................................
Recipe from Breaking the Food Seduction by Neal Barnard, M.D.;
     recipe by Jo Stepaniak; © Jo Stepaniak 2005, 
              published by permission.

Soups and Stews

Posted by mk in Soups and Stews

Red Lentil Soup

Almost-Instant Black Bean Chili

Makes 6 1-cup servings

Per 1-cup serving: 155 calories; 0.8 g fat; 0.1 g saturated fat; 4.7% calories from fat; 0 mg cholesterol; 8.7 g protein; 29.6 g carbohydrate; 2.6 g sugar; 11 g fiber; 473 mg sodium; 89 mg calcium; 3.1 mg iron; 19.1 mg vitamin C; 49 mcg beta-carotene; 0.4 mg vitamin E

Directions

This is a perfect make-ahead recipe, since this chili is even better the second day.

• 1/2 cup water
• 1 medium onion, chopped
• 2 medium garlic cloves, minced
• 1 small bell pepper, seeded and finely diced
• 1/2 cup crushed tomatoes or tomato sauce
• 2 15-ounce can black beans, undrained
• 1 4-ounce can diced green chilies
• 1 teaspoon ground cumin

Heat the water in a large skillet or pot.
 Add onion, garlic, and bell pepper.
Cook over high heatstirring often, for about 5 minutes or until onion is translucent.
Add crushed tomatoes or tomato sauce, beans and their liquid, chilies, and cumin.
 Simmer, stirring occasionally, for about 15 minutes, or until flavors are blended.
.........................................................................................................
Recipe from Foods That Fight Pain by Neal Barnard, M.D.;
 recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Almost-Instant Black Bean Chili

Gazpacho

Makes about 3 quarts (12 1-cup servings)

Per 1-cup serving: 54 calories; 0.3 g fat; 0.1 g saturated fat; 5.6% calories from fat; 0 mg cholesterol; 2 g protein; 12.5 g carbohydrate; 8.6 g sugar; 2.6 g fiber; 536 mg sodium; 35 mg calcium; 1 mg iron; 78.4 mg vitamin C; 1795 mcg beta-carotene; 0.7 mg vitamin E

Directions

This cool and tangy Spanish soup is perfect for a hot summer day.
2 cucumbers, peeled, seeded, and diced
1 green bell pepper, seeded and diced
3 ripe tomatoes, diced
1/2 cup finely chopped red onion
3 garlic cloves, pressed
3/4 cup finely chopped roasted red peppers
8 cups vegetable juice or tomato juice
3/4 cup salsa
1 teaspoon finely minced jalapeño pepper, or to taste
Combine all ingredients in a large pot or bowl. Stir to mix, then chill 2 to 3 hours before serving.
...................................................................................................
Recipe from Brie Turner-McGrievy, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Gazpacho

Minestrone

Makes about 2 1/2 quarts (10 1-cup servings)

Per 1-cup serving: 86 calories; 0.4 g fat; 0.1 g saturated fat; 3.8% calories from fat; 0 mg cholesterol; 4.2 g protein; 17.6 g total carbohydrates; 2.9 g sugar; 3.4 g fiber; 211 mg sodium; 38 mg calcium; 1.6 mg iron; 17.4 mg vitamin C; 1316 mcg beta-carotene; 0.6 mg vitamin E

Directions

This is a good basic vegetable soup.
You can enhance it with additional vegetables of your choosing

• 1 small onion, chopped
• 4 garlic cloves, minced
• 1 carrot, cut into chunks
• 1 celery stalk, sliced, including top
• 1 potato, scrubbed and cut into chunks
• 2 tablespoons chopped fresh parsley
• 2 cups tomato juice
• 2 cups water or Vegetable Broth (see recipe)
• 1 teaspoon mixed Italian herbs
• 1/4 teaspoon black pepper
• 1 small zucchini, diced
• 1/4 cup dry pasta shells
• 1 15-ounce can kidney beans, drained
• 1 cup finely chopped fresh kale, collard greens, or spinach
• 1 tablespoon chopped fresh basil,
• or 1 teaspoon dried basil.

Combine onion, garlic, carrot, celery, potato, and parsley in a large pot.
 Add tomato juice, water or broth, Italian herbs, and black pepper.
Bring to a simmer, then cover and cook 20 minutes.
Add zucchini, pasta, kidney beans, chopped greens, and basil.
 Cover and simmer until pasta is tender, about 20 minutes.
Add extra tomato juice or water for a thinner soup.
.....................................................................................................................
Recipe from Healthy Eating for Life to Prevent and 
Treat Cancer by Vesanto Melina, M.S., R.D.;
 recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Minestrone

Vegetable Broth

Makes about 8 1-cup servings

Per 1-cup serving: 71 calories; 1 g fat; 0.1 g saturated fat; 12.8% calories from fat; 0 mg cholesterol; 3.6 g protein; 12.6 g total carbohydrates; 1.3 g sugar; 2.8 g fiber; 212 mg sodium; 34 mg calcium; 1.4 mg iron; 4.3 mg vitamin C; 702 mcg beta-carotene; 0.2 mg vitamin E

Directions

A steamy cup of this broth makes a warm and comforting meal.
It may also be used as an ingredient in recipes that call for broth or stock.

• 1 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1/4 cup chopped fresh parsley
• 6 cups water
• 2 teaspoons onion powder
• 1/2 teaspoon dried thyme
• 1/4 teaspoon turmeric
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried marjoram
• 1/2 teaspoon salt
• 1 15-ounce can garbanzo beans, undrained

Combine onion, carrot, celery, parsley, water, onion powder, thyme, turmeric, garlic powder, marjoram, and    salt in a large pot. Cover and simmer 20 minutes.
Stir in garbanzo beans with their liquid.
Transfer to a blender in small batches and process until completely smooth, about 1 minute per batch.
 Be sure to hold the lid on tightly and start the blender on the lowest speed.
.....................................................................................................
Recipe from Healthy Eating for Life to Prevent and
   Treat Cancer by Vesanto Melina, M.S., R.D.; 
      recipe by Jennifer Raymond, M.S., R.D.

Soups and Stews

Posted by mk in Soups and Stews

Vegetable Broth