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.
Roasted Eggplant and Lentil Soup
Total: 50 min
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
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
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.
Servings Per Recipe: 6
* 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.)
| current weight: 136.0