Thai Tofu Recipe: Butternut Squash Tofu Stew

This is soup is a meal to itself.

Nutrition Data Per 352 g Serving: 406 Cal, 30g Carbs, 30g Fat, 241mg Sodium, 7g Fiber, 12g Protein, high Saturated Fat, low Cholesterol, good source Vit C, Vit A, Manganese. Estimated glycemic load 10

Ingredients:

•1 butternut squash, 2 - 3 lb
•2 stalks celery or 1 fennel bulb
•2 medium carrots
•1 jalapeno pepper, seeded. If you don't have it, use 1/8 - 1/4 tsp cayenne or dried Jalapeno from Pensey's Spices.
•2 thin slices raw ginger, peeled, or 1/2 - 1 tsp dried ginger, if you don't have fresh
•2 Tbsp sunflower oil
•1/2 tsp ground cumin seed
•1 tsp. ground coriander seed
•1/2 tsp turmeric
•2 cups coconut milk  (Walmart has it with no added sugar)
•1/2 lb firm tofu
•1/2 cup blanched toasted almonds (recipe below)
•Fresh cilantro and/or basil leaves for garnish

Blanched Toasted Almonds:

•Roast dry in the oven on low, 250 - 275 degrees, stirring frequently

Sliced Tofu:

•Use 1/2 of a 1 lb block of firm tofu
•Rinse and pat dry
•Cut in 2" X 1/2" X 1/2" sticks
•Keep covered in the fridge until you need them

Directions:

1. If you're serving this with a grain, put that on to cook first, or while the veggies simmer, depending on how long the cooking time
2. Cut butternut lengthwise, scoop out seeds, roast in oven 50 minutes on 400 degrees. (can be done ahead of time)
3. Heat oil on med. in a large shallow saucepan
4. Mince the fresh jalapeno and ginger, if you're using them
5. Cut the squash in thick rounds, and peel by cutting down around the sides
6. Remove the seeds, and dice in 1" pieces
7. Thinly slice the celery or fennel,and carrots
8. Add the veggies to the oil, turn the heat up a bit, and sauté for five minutes
9. Add the remaining spices, and stir another few minutes
10. Add the coconut milk and salt, bring to boil, then simmer on low until veggies are tender, about 20 minutes, stirring several times
11. Add the tofu and toasted almonds, and simmer another 5 minutes\
12. Garnish with cilantro or basil, and serve with a grain (basmati rice is good

Inspired by http://www.savvyvegetarian.com/vegetarian-recipes/

Ratatouille with beans

Ingredients

1 tablespoons olive oil

4 cloves garlic, minced

4 small Italian eggplants, peeled and chopped into 3/4 to 1 inch dice

1 red pepper, seeded and cut into 3/4 to 1 inch dice

1 yellow pepper, seeded and cut into 3/4 to 1 inch dice

1 orange pepper, seeded and cut into 3/4 to 1 inch dice

3 small zucchini, cut into 3/4 inch dice

1 yellow onion, cut into 1/2 inch dice

15 to 20 ounces beans (garbanzo, great northern, navy), canned, rinsed

2 cups tomatoes, crushed

1/4 cup fresh basil

2 tablespoons fresh thyme, chopped

1/2 to 1 tablespoon crushed red pepper flakes, according to taste

salt and pepper, to taste

Directions

1. Spray olive oil in sauté pan. Add garlic and onion and heat until translucent. Add eggplant; season with salt and pepper and sauté for 1-2 minutes. Turn heat to low and cover to soften, about 4-5 minutes. Transfer to slow cooker or large deep casserole.
2. Add peppers, zucchini, and garbanzo beans to slow cooker or large deep casserole.
3. In a separate bowl, combine tomatoes, basil, thyme, red pepper flakes and remaining 2 tablespoons of olive oil. Blend and pour into slow cooker or large deep casserole. Mix to combine.
4. Crock Pot, temp high for 4½-5 hours, until vegetables are softened or cover with foil and lid and bake in oven on 350 degrees for 1 hour.
5.   Adjust seasoning and serve.  Garnish with cilantro or basil.

Adapted from Rival Crock Pot Slow Cooker Recipes for All Occasions

Indian Mixed Vegetable Soup

This recipe was inspired by James Peterson, Splendid Soups, page 224-226

The Bean Puree Base:

1 cup red lentils
1 medium onion diced
4 garlic cloves crushed
1 tsp grated fresh ginger
1/2 tsp ground turmeric
1 tsp ground cumin
1-1/2 TBSP ground coriander
1 cup drained seeded canned tomatoes
6 curry leaves (optional)
5 cups water
pepper

The Vegetables
2 cups trimmed vegetables, alone or in combination:
   Yukon potatoes, peeled and cut in 1 inch cubes (20 minutes cooking time)
   carrots, cut into 1/2 inch lengths (20 minutes cooking time)
   eggplant, peeled and cut into 1 inch dice (15 minutes cooking time)
   squash, sliced or cut into 1 inch dice (10 minutes cooking time)
   zucchini, sliced (10 minutes cooking time)
   cauliflower, 1 inch wide florets (10 minutes cooking time)
   mushroom, whole or quartered (5 minutes cooking time)
   peas, frozen ( 1 minute)   fresh (5-10)
   green beans, cut in 1 inch length pre-cooked until slightly soft (2 additional minutes)
   spinach leaves (1 minute cooking time)

The recipe calls to add ghee (a clarified butter).  I do not add this fat to my healthy soup.

Finish with fresh Cilantro on the soup.

Rinse the legumes and combine them with the rest of the ingredients for the bean puree base in a 4-quart pot.   Bring mixture to a slow simmer and cover pot.  Simmer gently until legumes are completely soft, depending on the type of bean or lentil, from 30 minutes to 2 hours.

  Puree the mixture in a blender or use an immersion blender.  Season the puree to taste with pepper.  Bring the puree back to a simmer and add the vegetables in the order of their cooking times.  Potatoes  and carrots first, then 5 minutes later, eggplant, then 5 minutes later squash, zucchini, cauliflower, 5 minutes later mushrooms, then last peas and spinach.

Eat or Freeze.  

When ready to serve, add fresh Cilantro and additional cumin, pepper as desired.  Yogurt or coconut milk can be added as well.

Grilled Vegetable Soup

This is adapted from James Peterson's Splendid Soups.

1 large onion, peeled and sliced
1 fennel bulb cut into wedges
12 mushrooms
2 small eggplants, peeled and cut into 1/4 strips, about 12 ounces (I prefer the asian variety)
1 zucchini, cut lengthwise into strips
1 tablespoon olive oil
1 tablespoon of chopped fresh herbs, thyme, oregano, marjoram
2 garlic cloves, peeled and chopped
1-1/2 pounds of tomoates peeled, seeded, chopped  (canned or 4 medium)
6 cups of broth, chicken or vegetable

Add after cooking:
1 large bunch of basil, cleaned stems removed and pepper
Saffron is optional and will add to the depth of the soup

Grill outside or roast in the oven 450 degrees on a cookie sheet.  Spray veggies with olive oil spray.   10 minutes on the grill and 15-20 minutes in the oven.  Once veggies are roasted, cut into smaller 1/2 inch bite size. 

In a 4-quarter pot combine all ingredients except basil.  Bring to a boil, then simmer for about 8   minutes.   Check to make sure the veggies are soft. 

pray the basil leaves with olive oil and chop.  Add basil, season with additioanl pepper.   Serve.  

This freezes well.

Hearty Vegetable Soup

The key to this soup is to add different things to each serving to add variety.

Prep: 20 minutes
Cook: 50 minutes
Makes: 28 cups

• 1 lb. carrots, sliced
• 3 med. onions (1 1/2 lbs.), chopped (4 c.)
• 4 lg. stalks celery, sliced
• 2 lg. cloves garlic, crushed with press
• 2 cans (28 oz. each) whole tomatoes in juice
• 1/2 sm. head green cabbage (1 lb.) thinly sliced (6 c.)
• 3/4 lb. green beans, trimmed and each cut into thirds
• 1 can (48 to 49 oz.) chicken broth
• 6 c. water
• Salt and pepper
• 3 med. zucchini (1 1/4 lbs.), sliced into half-moons
• 2 bags (6 oz. each) baby spinach leaves

1. Coat 12-quart stockpot (or 2 large saucepans) with nonstick cooking spray. Over medium-high heat, add carrots, onions, celery, and garlic; cook 8 minutes or until vegetables soften, stirring occasionally.
2. Add tomatoes with their liquid, breaking up tomatoes with side of spoon. Add cabbage, green beans, broth, water, 1 teaspoon salt, and 1/4 teaspoon ground black pepper; heat to boiling over high heat, stirring occasionally.
3. Reduce heat to low; cover and simmer 10 minutes, stirring occasionally. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender.
Each cup: About 45 calories, 2 g protein, 9 g carbohydrate, 1 g total fat (0 g saturated), 4 g fiber, 0 mg cholesterol, 410 mg sodium.

Check out the 7 varieties at the following link Soup Diet Basic Recipe - Hearty Vegetable Soup - Good Housekeeping

Roasted Butternut Soup

• YIELD: 6 servings (serving size: about 1 cup soup)       

Ingredients

• 1 (2 1/2-pound) butternut squash
• Cooking spray
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups chopped onion
• 3 garlic cloves, minced
• 6 cups Roasted Vegetable Stock
• 2 cups coarsely chopped peeled Yukon gold potatoes
• 2 teaspoons chopped fresh sage
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bay leaf
• 2 tablespoons chopped fresh parsley
• 2 teaspoons honey

Preparation

1. Preheat oven to 400°.
2. Cut squash in half lengthwise; discard seeds. Place squash, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender. Cool. Discard peel; mash pulp.
3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 30 seconds, stirring constantly. Add squash, Roasted Vegetable Stock, and next 5 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 45 minutes or until potato is tender, stirring occasionally. Let stand 10 minutes. Discard bay leaf.
4. Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure twice with remaining squash mixture. Return pureed mixture to pan; cook over medium heat 3 minutes or until thoroughly heated. Stir in parsley and honey.

Cooking Light NOVEMBER 2009

Simple Vegetable Stock

YIELD: 7 cups (serving size: 1 cup)       

Ingredients

• 1 whole garlic head
• 10 cup water
• 2 cups (1-inch) slices onion
• 2 cups (1-inch) slices leek
• 1 cup (1-inch) slices carrot
• 1 cup (1-inch) slices celery
• 1 small turnip, peeled and cut into 8 wedges (about 1/4 pound)
• 1/4 pound cremini mushrooms, halved
• 6 black peppercorns
• 4 parsley sprigs
• 4 thyme sprigs
• 1 bay leaf

Preparation

1. Cut off pointed end of garlic just to expose cloves.
2. Combine garlic and the remaining ingredients in a Dutch oven; bring to a boil. Reduce heat, and simmer 50 minutes. Strain through a fine sieve over a bowl; discard solids. Store in an airtight container in the refrigerator up to 1 week.

Nutritional Information

Amount per serving

• Calories: 6
• Fat: 0.0g
• Saturated fat: 0.0g
• Monounsaturated fat: 0.0g
• Polyunsaturated fat: 0.0g
• Protein: 0.2g
• Carbohydrate: 1.3g
• Fiber: 0.3g
• Cholesterol: 0.0mg
• Iron: 0.1mg
• Sodium: 4mg
• Calcium: 5mg

 

Cooking Light NOVEMBER 2009

Healthy Mushroom Soup

Ingredients
Makes approx 5 pints/2.3 litres
Prep Time 10 mins
Cooking Time 20 mins
Ingredients

* 2lb/900g approx, Mushrooms, sliced thinly mushrooms-small  I use crimini and baby bellas
* 1 Tbsp Extra virgin olive oil (I spray the pan with olive oil)
* 2 Large onions, peeled and chopped
* 2 Cloves garlic, finely chopped
* 4 Heaped tbsp Plain/whole wheat flour  (white flour can be substitued)
* 4 Pints/Mushroom Stock or chicken stock
* 2 Bay leaves
* Handful of fresh parsley, finely chopped
* A sprig of fresh Thyme (leaves only) finely chopped
* Freshly ground black pepper
Method

* Wipe the mushrooms with a damp kitchen towel to remove any dirt
* Slice mushrooms fairly thinly
* Chop the onions
* Heat the oil in a large saucepan
* Add the onions and garlic, cook for a few minutes until softened
* Turn up the heat and add the mushrooms and cook for about 5 minutes, stirring constantly
* Add the flour, and stir well to coat the mushrooms and onions
* Pour in the stock, stir and bring to the boil, add the bay leaves, parsley and thyme
* Simmer for about 15 minutes, stirring occasionally
* Remove the bay leaves
* Allow to cool slightly if preferred
* Either pour carefully into a food blender in stages, and blitz or use a hand held blender in the saucepan and blitz until smooth
* Season to taste
* Serve
* Freezes well

This recipe adapted from JamieOliver.com. Jan 2009  Recipe added by Leslie_J

Mushroom Stock

YIELD: 6 servings (serving size: 1 cup)        

Ingredients

• 2 cups boiling water
• 1/2 cup dried porcini mushrooms (about 1/2 ounce)
• 1 whole garlic head
• 1 tablespoon extra-virgin olive oil
• 2 cups (1-inch) slices onion
• 2 cups (1-inch) slices leek
• 1 pound cremini mushrooms, quartered
• 4 parsley sprigs
• 4 thyme sprigs
• 10 black peppercorns
• 1 bay leaf
• 1/4 cup dry white wine
• 6 1/2 cups water

Preparation

1. Combine 2 cups boiling water and porcini mushrooms in a bowl. Cover and let stand 30 minutes or until tender. Strain through a fine sieve over a bowl; reserve 1 1/2 cups liquid and mushrooms.
2. Cut off pointed end of garlic just to expose cloves; set aside.
3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and leek; sauté 5 minutes or until tender, stirring occasionally. Add porcini mushrooms, garlic, cremini mushrooms, and next 4 ingredients (through bay leaf); sauté 10 minutes or until cremini mushrooms are tender, stirring occasionally. Add wine; cook until liquid evaporates (about 2 minutes). Add reserved 1 1/2 cups mushroom liquid and 6 1/2 cups water; bring to a boil. Reduce heat, and simmer 50 minutes. Strain through fine sieve over a bowl; discard solids. Store in an airtight container in the refrigerator up to 1 week.

Nutritional Information

Amount per serving

• Calories: 28
• Fat: 2.4g
• Saturated fat: 0.3g
• Monounsaturated fat: 1.7g
• Polyunsaturated fat: 0.3g
• Protein: 0.5g
• Carbohydrate: 1.6g
• Fiber: 0.3g
• Cholesterol: 0.0mg
• Iron: 0.2mg
• Sodium: 3mg
• Calcium: 5mg       

Cooking Light NOVEMBER 2009

Chickpea and Winter Vegetable Stew

Favorites never get old.

Chickpea and Winter Vegetable Stew

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 cup chopped onion
• 1 cup (1/2-inch) slices leek
• 1/2 teaspoon ground coriander
• 1/2 teaspoon caraway seeds, crushed
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 1 garlic clove, minced
• 3 2/3 cups Simple Vegetable Stock, divided
• 2 cups (1-inch) cubed peeled butternut squash
• 1 cup (1/2-inch) slices carrot
• 3/4 cup (1-inch) cubed peeled Yukon gold potato
• 1 tablespoon harissa (salsa can be substituted)
• 1 1/2 teaspoons tomato paste
• 3/4 teaspoon salt
• 1 pound turnips, peeled and each cut into 8 wedges (about 2 medium)
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
• 1/4 cup chopped fresh flat-leaf parsley
• 1 1/2 teaspoons honey
• 1 1/3 cups uncooked couscous

Preparation

1. Heat oil in a large saucepan over medium-high heat. Add onion and leek; sauté 5 minutes. Add coriander and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add 3 cups Simple Vegetable Stock and the next 8 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in parsley and honey.

2. Remove 2/3 cup hot cooking liquid from squash mixture. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork.

Yield: 8 servings (1 1/4 cup) Freezes well.

Nutritional Information  Amount per serving

• Calories: 264
• Fat: 2.3g
• Saturated fat: 0.3g
• Monounsaturated fat: 1g
• Polyunsaturated fat: 0.6g
• Protein: 8.3g
• Carbohydrate: 54.5g
• Fiber: 7.5g
• Cholesterol: 0.0mg
• Iron: 2.4mg
• Sodium: 425mg
• Calcium: 92mg

This recipe was adapted by a recipe from

Martha Rose Shulman, Cooking Light  NOVEMBER 2009

Vegetable Chili

Vegetable Chili (from www.Penzeys.com)
Ingredients
3 tablespoons of olive oil (I sprayed the pan with olive oil, using less than 1 Tbl)
1 small onion, diced
2 large celery stalks, sliced
1 medium carrot, diced
1 small red &/or yellow pepper, diced
1 tablespoon ground ancho chili pepper (I just used regular chili powder)
1-2 tablespoons ground cumin
2 tsp oregano
1/2-1 tsp ground chipotle pepper. (or 1-2 peppers from a jar "chipotle peppers in adobe sauce")
1 large or 2 small zucchini's
Corn (11 ozcanned, kernels from 3 fresh ears of corn, or frozen)
1 14 oz can of beans (kidney, black, navy, pinto), rinsed and drained.
1 14 oz can of chopped tomatoes with juice (or 3-4 large tomatoes, peeled, cored and chopped)
2-5 tablespoons of water or red wine.

In a large frying pan, heat the olive oil over medium high heat. Add the onion, celery, carrot, and bell pepper and saute until cooked through. sprinkle the spices on. Add the zucchini slices, corn, beans and tomatoes. Add water/wine.
Cover and simmer about 20-30 minutes.

Original Nutritional Info: Servings 6: Size 1 cup (254g); Calories 200; Calories form fat 70; Total fat 8g; Cholestrol 0 mg; Sodium 470mg; Carbohydrate 24g; Dietary Fiber 7g.
Helen's Nutrtional Info: Servings 6; Size 1 cup (254g); Calorie 150; Calories from fat 20; Total fat 2.25; Cholestrol 0 mg; Sodium 470mg; Carbohydrate 24g; Dietary Fiber 7g.