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CHEFSOPHIE's Photo CHEFSOPHIE Posts: 21,218
3/31/08 8:07 P

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Thank you for posting that.

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PARAVEN's Photo PARAVEN Posts: 1,596
3/31/08 2:56 P

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This doesn't exactly fit your description but this is fast and easy and uses beans - you could use your own baked beans if you prefer.

Here is a quick and easy one my 17 y/o daughter likes to make:
Dump Soup

1 can minestrone soup
1 can diced tomatoes
1 can baked beans (or steakhouse Bush's if you want it sweet)
1 cup frozen hash browns
1 can corn

Just heat it all up till the potatoes are cooked.

It's fast, easy and healthy. Serve with a nice whole grain bread.

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CHEFSOPHIE's Photo CHEFSOPHIE Posts: 21,218
3/13/08 11:52 P

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So let us know what you think about the things you try.

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3/13/08 11:11 P

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Thanks again! I can't wait to try some of these!

Thankful for the Lord Jesus Christ coming into my life and changing me!


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CHEFSOPHIE's Photo CHEFSOPHIE Posts: 21,218
3/4/08 2:39 P

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Here's one I like. I couldn't find Pomegranate Molasses so I just skipped it.

Lentil and Spinach Soup with Roasted Red Pepper and Pomegranate Molasses


Spinach, plus garnishes of roasted red pepper and pomegranate molasses, enrich this satisfying mediterranean soup with antioxidants, including beta-carotene, anthocyanins, and lutein/zeaxanthin.


6 cups water
1 1/2 cups dried lentils
2 garlic cloves, chopped
1 bay leaf
1 (3-inch) cinnamon stick
4 cups diced Japanese eggplant (about 2)
1 cup chopped onion
1 thyme sprig
1 tablespoon extravirgin olive oil
4 cups less-sodium beef broth, divided
1/2 cup chopped fresh flat-leaf parsley
1 (6-ounce) package baby spinach
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 teaspoons pomegranate molasses
1/2 cup thinly sliced bottled roasted red bell pepper

Place first 5 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat, and simmer 20 minutes. Discard bay leaf and cinnamon stick. Set lentils aside.
Preheat oven to 450.

Place the eggplant, onion, and thyme in a 13 x 9-inch baking dish. Drizzle with oil; toss to coat. Bake at 450 for 30 minutes, stirring after 15 minutes. Stir in 1 cup broth; bake 10 minutes. Discard thyme; add eggplant mixture to lentils.

Stir in remaining 3 cups broth and parsley; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 10 minutes. Remove from heat. Add spinach; stir gently until spinach wilts. Stir in salt and pepper. Ladle about 1 cup soup into each of 8 bowls; drizzle each serving with 1 teaspoon pomegranate molasses, and top with about 1 tablespoon roasted red bell pepper.

Wine Note: One wine works well with the earthy, bitter, and sweet flavors in this soup: pinot noir. Good pinot noir demonstrates an earthiness of its own, plus an attractive bitterness and a "sweet spot" of cherry-pomegranate fruitiness. Try Pedroncelli "F. Johnson Vineyard" 2003 from Sonoma County, California ($15). -Karen MacNeil

Yield: 8 servings (serving size: about 1 cup soup, 1 teaspoon pomegranate molasses, and about 1 tablespoon roasted red bell pepper)

CALORIES 224 (8% from fat); FAT 2g (sat 0.3g,mono 1.3g,poly 0.3g); PROTEIN 13.3g; CHOLESTEROL 0.0mg; CALCIUM 57mg; SODIUM 563mg; FIBER 7g; IRON 5.1mg; CARBOHYDRATE 40g


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RUNNERBELLE's Photo RUNNERBELLE Posts: 69
3/4/08 12:55 P

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Hi

I got these awhile back from a South Beach Diet team.




Fireside White Bean and Sausage Soup

3/4 pound turkey sausage links, cut into 1/8-inch rounds
2 cups of chopped yellow onion
1 16-ounce can of chicken broth
1/4 cup water
2 bay leaves
1 teaspoon of dried thyme leaves
1/4 teaspoon of black pepper
1/4 teaspoon cayenne pepper
2 16-ounce cans butter beans, well rinsed and drained

Place a dutch oven, preferably cast iron, over medium heat, add sausage, and cook until just beginning to brown. Add onion and cook for 6-8 minutes or until transparent. Add broth, water, bay leaves, thyme, black pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat, cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let stand for 20 minutes. Remove bay leaves and serve.
Serves 4





Roasted Eggplant and Lentil Soup

Total: 50 min
4 servings

One 1 1/4 pound eggplant, quartered lengthwise
2 tbsp extra virgin olive oil
Salt and pepper to taste
1 cup French green lentils (5 1/2 ounces)
14 large sage leaves
2 cups chicken stock or low sodium broth
1 cup lf/ff milk
1 tbsp fresh lemon juice

Preheat the oven to 400. Place the eggplant quarters on a rimmed baking sheet, skin side down. Drizzle with 1 tbsp of the olive oil and season with salt and pepper. Bake until the eggplant is very tender, about 30 minutes.

Meanwhile, in a medium saucepan, cover the lentils with 2 inches of water. Add 1/2 tsp of salt and 2 sage leaves and bring to a boil. Simmer over low heat until the lentils are tender, about 20 minutes. Drain the lentils in a colander and discard the sage leaves.

Scrape the eggplant flesh into a blender; discard the skin. Add 1 cup of the stock and puree until smooth; transfer to a clean saucepan. Add the lentils and the remaining 1 cup of stock to the blender and puree until smooth. Add the lentil puree to the eggplant puree in the saucepan.

Stir the milk and lemon juice into the soup and bring to a simmer. Season with salt and pepper; keep the soup hot over low heat; stirring occasionally.

In a small skillet, heat the remaining 1 tbsp of olive oil. Add the remaining 12 sage leaves and cook over moderate heat until crisp, about 30 seconds per side. Ladle the soup into bowls, garnish with the fried sage leaves and serve.

Soup can be refrigerated overnight and reheated gently.

One serving" 266 cal, 9 gm fat, 1.6 gm sat fat, 35 gm carb, 10 gm fiber





Garbanzos with Fennel

Prep Time: 25 Minutes
Cook Time: 1 Hour 5 Minutes
Ready In: 9 Hours 30 Minutes
Yields: 6 servings

INGREDIENTS:
1 1/2 cups dry garbanzo beans
10 cups vegetable stock
4 cloves garlic, minced
1/2 teaspoon crushed red pepper flakes
1 teaspoon vegetable oil
2 pounds tomatoes, chopped
1 cup fresh basil leaves, chopped
2 pounds fresh fennel bulbs, trimmed and chopped
2 medium onions, chopped
1/2 teaspoon salt
1 cup fresh shelled green peas

DIRECTIONS:
1. Place the garbanzo beans in a pot with enough water to cover, and soak 8 hours, or overnight. Drain and rinse.

2. In a large pot, stir together the soaked beans and vegetable stock. Mix in 2 cloves minced garlic and the red pepper flakes. Bring to a boil, reduce heat to low, and simmer 45 minutes, or until beans are tender.

3. Heat the oil in a skillet over medium heat. Place the remaining garlic, tomatoes, and basil in the skillet, and cook 2 minutes, or just until the basil is wilted. Remove from heat, and set aside.

4. Mix the fennel and onions into the pot with the garbanzo beans. Season with salt. Continue cooking 15 minutes. Mix in the tomatoes, basil, and peas, and continue cooking 5 minutes, until peas are tender. Serve hot.

NUTRITION INFORMATION
Servings Per Recipe: 6
Calories: 323
* Total Fat: 5.6g / * Cholesterol: 0mg / * Sodium: 755mg /* Total Carbs: 58.1g * / Dietary Fiber: 16.6g / * Protein: 15.4g







Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin

(Makes about 6 servings, recipe slightly adapted from The Sugar Solution Cookbook.)

1 T olive oil
1 1/2 tsp cumin seeds (not ground)
1 large onion, chopped small
4 cloves garlic, minced (about 1 T minced garlic)
1/2 tsp. ground coriander
fresh ground black pepper to taste
1 tsp. paprika
1 1/2 cups brown lentils
4 cans vegetable broth or water (about 7 cups, original recipe called for 5 cups water)
(could probably substitute chicken stock if you don't have vegetable broth)
1 can (14.5 oz.) diced tomatoes with juice (I use Muir Glen organic canned tomatoes)
2 cups chopped spinach (tightly packed)
salt to taste (I didn't use any salt since I used canned vegetable broth)

Put olive oil and cumin seeds in large heavy dutch oven and cook over medium heat until fragrant and starting to pop, about 3 minutes. (Stir a few times so they don't burn.) Stir in onion, minced garlic, ground coriander, and black pepper and cook, stirring frequently, until onions are softened, about 4 minutes. Stir in the paprika and cook about 1 minute more.

Add lentils and vegetable broth, reduce heat, and simmer uncovered about 30-40 minutes, or until lentils are quite tender.

Add diced tomatoes and juice and chopped spinach and simmer uncovered 20-30 more minutes, until soup ingredients are well blended and lentils are starting to break apart. Season to taste with salt and serve hot.






Chickpea Soup with Spinach, Tomatoes, and Basil

(Makes about 6 servings, recipe created by Kalyn with inspiration from this Vegetarian Lentil Soup from The Sugar Solution Cookbook.

1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
6 cups homemade chicken stock or 4 cans chicken broth (you could make this a vegetarian soup by using vegetable broth)
1 yellow onion, diced
6-8 cloves garlic, diced very small
1 T olive oil (or less, depending on your pan)
1 can diced tomatoes with juice (I like Muir Glen Organic Tomatoes)
3-4 cups chopped baby spinach (measure before chopping)
2-4 T chopped fresh basil (I used my frozen basil)
salt and fresh ground black pepper to taste

Soak chickpeas overnight or for at least 8 hours in cold water. Drain chickpeas and discard water, and pick out any loose skins that have come off.

Put chickpeas in heavy soup pot with chicken stock, bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour. Use a spoon or stock skimmer to remove any foam that appears.

When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft. Add garlic and cook 2-3 minutes more. Add onions and garlic to soup pot with diced tomatoes. Let soup simmer on low heat about 30 minutes.

Add chopped spinach to soup (adding a bit more water or chicken stock if needed) and simmer 15-30 minutes more. I used my beloved Braun Immersion Blender at this point to slightly break up the ingredients. If you don't have an immersion blender, you can put about 1/3 of the soup into a food processor or blender and pulse a few times. You can skip this step completely too, if you'd like a chunkier soup.

Stir in chopped basil and cook 5 minutes. Season soup with salt and fresh ground black pepper to taste and serve hot. This is wonderful topped with freshly grated parmesan cheese. (If you have some parmesan rinds, throw them into the soup while it's cooking for even more flavor.)




Go Saints!

Geaux LSU!!



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MICROMOUSER's Photo MICROMOUSER SparkPoints: (27,226)
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3/4/08 12:26 P

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Thanks - I will have to try these!

Thankful for the Lord Jesus Christ coming into my life and changing me!


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SATINSHOES's Photo SATINSHOES SparkPoints: (8,480)
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3/4/08 12:22 P

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Fava Bean Breakfast Spread
Time: 10 Minutes
Cook Time: 10 Minutes
Ready In: 20 Minutes
Yields: 6 servings

"A deliciously seasoned fava bean, onion, and tomato dip recipe! Traditionally served with pita bread for breakfast in Egypt." INGREDIENTS:
1 (15 ounce) can fava beans
1 1/2 tablespoons olive oil
1 large onion, chopped
1 large tomato, diced
1 teaspoon ground cumin
1/4 cup chopped fresh parsley
1/4 cup fresh lemon juice
salt and pepper to taste
ground red pepper, to taste

DIRECTIONS:
Pour the beans into a pot and bring to a boil. Mix them well and add onion, tomato, olive oil, cumin, parsley, lemon juice, salt, pepper, and red pepper. Bring the mixture back to a boil, then reduce the heat to medium. Let the mixture cook 5 minutes. Serve warm with grilled pita.



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SATINSHOES's Photo SATINSHOES SparkPoints: (8,480)
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3/4/08 12:18 P

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Black Bean Salad
19 oz canned black beans( drained)
19 oz canned chick peas( drained)
1/2 cup frozen corn kernels
2 small fresh clementine or mandarin oranges ( I used the canned well drained)
1/4 cup chopped celery
Med onion chopped fine
2 Tbsp red whine vinegar
1 Tbsp balsamic vinegar
Fresh or dried basel, pepper, cumin, coriander and onion powder to taste.
I like lots of cumin and coriander
Chill for two hours or overnight before serving.

Great as a side dish with brown rice and fish. Or just put some on top of your salad to add fiber.Also good to use in wraps sandwiches.




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SATINSHOES's Photo SATINSHOES SparkPoints: (8,480)
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3/4/08 9:39 A

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this is a nice recipe if you are looking for something with high fiber

Chick Pea Salad with Red Onion and Tomato

1 can (19 oz/540ml) Chick Peas, drained
3 tbsp finely chopped red onion or green onions
2-3 cloves garlic, minced
2 medium to large tomatoes, diced
Cup chopped fresh parsley
1 tbsp olive oil
1 tbsp lemon juice
Dash salt and pepper
In a salad bowl, combine all ingredients and toss. Chill for 2 hours to blend and develop flavors.
Makes 4 servings (~3/4 cup each)
Nutritional Content per serving:
160 Calories
22 grams Carbohydrate
4.6 grams Fibre
6.8 grams Protein
5.0 grams Fat
Recipe adapted from "Smart Cooking" by Anne Lindsay





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MICROMOUSER's Photo MICROMOUSER SparkPoints: (27,226)
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3/4/08 12:52 A

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I don't have any experience with lentils at all, and very little with dried beans. Does anyone have some good suggestions for low-cost recipes with beans or lentils? I live in a semi-rural area, so keep in mind that I may not be able to get some specialty-type ingredients.

The only thing I know how to make with beans is ham & beans, and bean soup with pinto beans and pork. (And chili, but that is with canned beans!)

Edited by: MICROMOUSER at: 3/4/2008 (00:52)
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