Red Lentil Soup
Prep time: 20 minutes Difficulty level: easy Yield: 3-4 servings 1 cup red lentils 4 cups water 1 vegetable bouillon cube 1-2 tablespoons olive oil 1 carrot, diced 1 parsnip, diced 2-3 cloves garlic, minced ½ cup onion, chopped 1 14-ounce can petite diced tomatoes ½-1 teaspoon Mrs. Dash Southwest... [Read more]
Creamy Tomato Soy Soup
Ingredients: 1 10-3/4 oz. can condensed tomato soup 1/2 c. low-fat silken tofu, puréed in blender 1-1/4 c. low-fat soy milk 1 c. diced tomatoes, with juice 4 T. roasted soy nuts (optional) Directions: In a saucepan, stir soup, tofu, and soy milk together. Add tomatoes. Simmer to heat through. Stir frequently. Garnish individual servings with soy nuts,... [Read more]
Minestrone
Ingredients: 1 lb. tofu 3 T. soy sauce 1-1/2 t. garlic powder 2 T. olive oil 1 onion, chopped 1 garlic clove, minced 1 large carrot, sliced 1 5-inch zucchini, sliced 1 28-ounce can stewed tomatoes 4 c. water 2 c. tomato juice 2 t. basil 1 t. oregano 1/4 t. garlic powder 1/2 t. salt 3 oz. tiny pasta (shells, bows, etc.) 1 15-oz. can kidney beans Directions: Freeze... [Read more]
Southwestern Bean Soup
Ingredients: 1 lg. Onion (chopped) 1 clove garlic (minced fine) 1 t. Olive oil 2 qts. tomatoes (canned and hand squeezed) 1 to 2 T. McKay’s Chicken Seasoning 2 c. water 2 15-oz. cans black beans (rinsed, drained) 1 16-oz. can kidney beans (rinsed, drained) 1 15-oz. can pinto beans (rinsed, drained) 1 c. corn (fresh or frozen) 2 t. cumin (ground) 2... [Read more]
Hot & Sour Tofu Soup
Ingredients: 1 T. dry shiitake mushrooms 1 T. salad oil 1 garlic clove, minced 1 T. fresh ginger, minced 6 c. canned vegetable broth 1 lb. regular tofu, cubed 3 T. lemon juice 2 T. soy sauce 3 T. cornstarch 4 small green onions 1 c. crisp noodles Directions: Cover mushrooms with hot water; soak for 20 minutes. Drain and discard stems. Cut caps into... [Read more]
Mushroom Chowder
Ingredients: cooking spray 1/2 c. cracked wheat 4 c. vegetable broth 1 c. chopped onion 2 cloves garlic, minced or pressed 1 c. shredded carrot 2-1/2 c. sliced fresh mushrooms 1 14-1/2-oz. can stewed tomatoes, undrained 2 c. chopped fresh spinach 2 T. fresh lemon juice Directions: Coat a large saucepan with cooking spray; add cracked wheat. Cook until... [Read more]
Barley and Smashed Pea Soup
Ingredients: 1 lb. Dried split peas (rinsed and drained) 1/2 c. Pearl barley 2 qts. Water 1 Bay leaf 1 t. Sea salt 1 T. Braggs LIquid Aminos 1 T. Thyme (fresh, chopped fine or 1/2 T. dried) 2 t. Garlic (minced fine) 1/2 t. Dried sage 1/8 t. Cumin (ground) 1-1/2 c. Carrots (diced) 1 c. Onion (minced fine) 1/2 c. Celery (diced fine) Directions: In a... [Read more]
Pasta Wheel Soup
Ingredients: 1 c. cooked pasta wheels 2 c. vegetable broth 1/2 c. frozen mixed vegetables 1/4 t. basil Directions: Cook pasta according to package directions. In a medium saucepan, heat broth. Add frozen vegetables and basil. Cover and simmer 20 minutes on medium heat. Uncover and stir in cooked pasta. Serve at once. Serves: 2. Nutritional Information: Calories... [Read more]
Gazpacho
Ingredients: 4 c. tomato juice 1/2 c. rough chopped red onion 2 c. rough chopped tomatoes 1 c. rough chopped red or yellow bell pepper 1 c. peeled, rough chopped cucumber 2 rough chopped scallions, including green parts 1/2 c. fresh parsley leaves 1/4 c. fresh basil leaves 1 T. honey 4 to 6 cloves garlic 1/4 c. fresh-squeezed lime juice 1 t. chopped... [Read more]
Tomato Lentil Soup
Ingredients: 1 c. Red lentils (dry) 3 c. Water 1 t. Garlic (fresh, chopped) 1 c. Onions (chopped) 1 t. Sea salt 3 c. Tomato juice 1/2 t. Cayenne pepper 1/8 t. Curry powder 1/2 t. Cumin 1/2 t. Sea salt Chives (garnish) Directions: Rinse lentils under running water to clean. In a medium-size pan, put water, lentils, onions, garlic, and 1 t. sea salt;... [Read more]
