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Wonderful Soups Here!!!! April 26, 2007 3:06 PM

Roasted Vegetable Soup

4 Servings

This delicious, vegetable-filled broth can be served by itself or used as a base for other soups. The vegetables used in this soup are often just added to soup liquids for cooking. This recipe oven-roasts them first, enhancing their flavor. Your kitchen will fill with the aromas of the roasting vegetables evoking old-fashioned, home-style meals. Comfort food at its finest.

Ingredients:
3 large carrots, peeled and coarsely chopped
3 stalks celery, coarsely chopped
1 large onion, coarsely chopped
1 tablespoon extra-virgin olive oil
8 cloves garlic, chopped
4 cups water
1/4 cup dried mushroom pieces (Italian porcini, if possible)
1/4 teaspoon dried thyme
Salt and black or red pepper to taste

Instructions:
1. Preheat oven to 500 degrees F. Place the carrots, celery, and onion in a small (8 x 8 inch) nonstick pan or dish with the olive oil. Toss to coat the vegetables. Bake for 10 minutes.

2. Remove pan from oven, add the garlic, and toss again. Bake for another 10-15 minutes until the vegetables are browned.

3. Remove pan from oven, add 1 cup of water and stir to loosen any vegetables that may be stuck. Pour this into a pot with the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

4. Season to taste with salt and black or red pepper, and serve or use as the base for other soups, stews, or pasta dishes.

Nutritional Information:

Per serving:
92 calories
5 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
2 g protein
3 g fiber
150 mg sodium

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anonymous  September 09, 2007 11:40 AM

Thai Tofu (or Chicken) and Winter Squash Stew

2-3 leeks, washed and chopped (white and light green parts)

2 Tbsp oil (peanut or other flavorless oil)

2 garlic cloves

2 jalapeno peppers, minced

1 Tbsp chopped ginger

1 Tbsp curry powder

1 tsp brown sugar

3 Tbsp tamari sauce

15 oz can coconut milk (unsweetened)

1 ½ lbs butternut squash, peeled and diced into ½" cubes

salt

10 oz pkg silken firm tofu, cut into ½" cubes (or diced, cooked chicken)

Juice of one lime

1/3 C raw peanuts

¼ C cilantro, chopped

(green peas)

Brown Rice

Cook leeks in oil about 3 min. Add garlic, jalapenos, & ginger, cook 1 min. more. Add curry, sugar & soy. Reduce heat to med., cook a few min. more. Add 3 C water, coconut milk, squash, tofu (or chicken) and 1 tsp salt (and peas if desired). Bring to a boil, lower to simmer, cover for 15 min. Taste for salt. Add lime juice. Serve over rice with nuts and cilantro.  SO good!

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anonymous  September 14, 2007 5:59 PM

Avgolemono (Greek Lemon Chicken Soup)
Serves 4–6
  • 2 boneless, skinless chicken breasts
  • 6 cups chicken broth
  • 1 small onion, peeled and cut in half
  • 1 small carrot, peeled
  • 1 bay leaf
  • 1/2 teaspoon salt
  • 1 cup (dry) long grain rice
  • 2 eggs
  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons finely chopped parsley
  • sea salt, to taste
  • ground pepper, to taste

Bring chicken broth, onion, carrot, bay leaf and salt to a simmer. Add chicken breasts, cover and poach (gently simmer over low heat) for 30 minutes. Remove chicken breasts, let cool slightly and pull or cut chicken into strips. Set aside. Strain soup and return to boil. Add rice and gently simmer for 20 minutes, then add chicken back to soup for another 5 minutes.

Whisk eggs until they are frothy, and whisk in lemon juice. Add a cup of the hot soup, very slowly, whisking while you pour it in. Add another cup in the same manner. Take soup off the heat and add egg mixture into it. Sprinkle with parsley, season with salt and pepper and serve.

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vegetarian tortilla soup September 14, 2007 8:46 PM

Pair this with a green salad for a light lunch

Nonstick vegetable oil spray
3/4 cup chopped onion
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
3/4 teaspoon chili powder
4 cups canned vegetable broth
4 tablespoons chopped fresh cilantro

4 6-inch-diameter corn tortillas, cut into 1/2-inch-wide strips
1 1/2 cups chopped tomatoes
2/3 cup canned black beans, rinsed, drained
2/3 cup chopped zucchini
1 1/2 tablespoons minced seeded jalapeño chili

Spray large nonstick saucepan with vegetable oil spray. Add onion and garlic; cover and cook over medium-low heat until almost tender, stirring often, about 5 minutes. Stir in tomato paste, cumin and chili powder. Add broth and 2 tablespoons cilantro; bring to boil. Reduce heat; cover and simmer until flavors blend, about 15 minutes. (Can be made 1 day ahead. Cover; chill. Bring to simmer before continuing.)

Add tortillas, tomatoes, beans, zucchini and jalapeñp to soup. Cover; simmer until zucchini is tender, about 5 minutes. Season with salt and pepper.

Ladle soup into bowls. Sprinkle with remaining 2 tablespoons cilantro.

Serves 4.

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anonymous  September 20, 2007 8:07 PM

Vegetable Minestrone 8:03 PM

The variety of the vegetables, two kinds of legumes, and the Italian trick of cooking a bit of parmesan rind in the soup for added flavor create a palate-pleasing minestrone miles beyond the bland bean-and-pasta version so often served. The soup is flexible too; add your favorite vegetables or use whatever is bountiful in your garden this harvest. Prep and Cook Time: 1 hour. Notes: This soup keeps frozen for up to 3 months.

Ingredients

1 bunch Swiss chard, rinsed thoroughly
4 medium tomatoes
2 cans (14 1/2 oz. each) cannellini beans, rinsed and drained, divided
2 tablespoons olive oil
4 cloves garlic, minced
2 medium carrots, peeled and cut into 1/4-in. dice
2 medium zucchini, quartered lengthwise and cut into 1/4-in. pieces
1/2 teaspoon salt
1/2 cup dry white wine
2 cups shredded savoy or green cabbage
1 can (14 1/2 oz.) chickpeas (garbanzos), rinsed and drained
 3- to 4-in. parmesan cheese rind
4 cups reduced-sodium chicken broth
 About 1/2 cup freshly shredded parmesan

Preparation1. Bring a large pot of water to a boil. Meanwhile, cut stems from Swiss chard leaves by making a V-shaped cut into each leaf around the stem. Finely chop stems, cut leaves into ribbons, and set both aside separately.

2. Boil tomatoes for 30 seconds. Lift out with a slotted spoon and rinse under very cold water. Remove the skin with a paring knife or vegetable peeler. Cut tomatoes into quarters, remove seeds, and chop. Set tomatoes aside.

3. Whirl half of cannellini beans with 1/2 cup water in a blender until smooth. Set bean purée aside.

4. Cook olive oil and garlic in a large pot over medium-high heat until fragrant, about 2 minutes. Add carrots, zucchini, reserved chopped chard stems, and salt. Cook, stirring, until stems are tender, about 5 minutes. Add white wine and cabbage. Cook, stirring, until cabbage wilts, 2 to 3 minutes.

5. Add reserved chard leaves, remaining cannellini beans, the chopped tomatoes, bean purée, chickpeas, parmesan rind, and broth. Bring to a boil, then reduce heat to maintain a steady simmer. Cook until all vegetables are tender and flavors blend, about 15 minutes. Remove parmesan rind. Serve soup hot, topped with shredded parmesan.

Note: Nutritional analysis is per serving.

Yield

Makes 10 servings

Nutritional Information

CALORIES 182(28% from fat); FAT 5.6g (sat 1.4g); PROTEIN 11g; CHOLESTEROL 3.9mg; SODIUM 694mg; FIBER 6.4g; CARBOHYDRATE 22g

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WORLDWIDE Academy of ~Ethnic Foods ~Healthy Foods ~2007 edition
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