I should have started a soup thread to begin with. It seems that's all I've been posting...and eating! So I'm going to consolidate them here and add some more.
Please join in and add your own. It would be helpful to indicate which SBD Phase the individual ingredients and/or whole recipes are for, to help out the new people (mainly would like to indicate which ingredients are NOT appropriate for Phase 1). I've tried to do that in mine. Also, if you know of a good alternative ingredient to substitue for those SBD ILLEGAL ingredients, please suggest them in your recipe. This will help tremendously!
Egyptian Bean and Vegetable Soup (Ful Nabed)
Ingredients:
1 C. chopped onions
2 garlic cloves, pressed
1/4 C. olive oil
1 tsp. ground cumin seeds
1-1/2 tsp. sweet Hungarian paprika
1/4 tsp. cayenne
2 bay leaves
1 large carrot, chopped (Phase 2 only)
1 C. chopped fresh tomatoes
--------
3-1/2 C. vegetable stock
2 C. canned or cooked fava beans
1/4 C. chopped fresh parsley
3 T. fresh lemon juice
Salt and pepper to taste
Fresh mint leaves
_________________________________
In a large soup pot saute the onions and garlic in the olive oil until the onions are translucent.
Add the cumin, paprika, cayenne, bay leaves, and carrots and cook on medium heat for 5 minutes.
Stir in the chopped tomatoes and vegetable stock and simmer until the carrots are tender, about 15 minutes.
Finally, add the cooked fava beans and the parsley and lemon juice.
Add salt and pepper to taste.
Garnish with fresh mint leaves.
This is traditionally served with pita bread (Phase 2 or 3 only)
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SOUPS.....SOUPS.......and MORE SOUPS.
by LibbyD » Tue Sep 07, 2004 7:42 pm
Last edited by LibbyD on Tue Sep 07, 2004 11:44 pm, edited 5 times in total.
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by LibbyD » Tue Sep 07, 2004 7:46 pm
Ginger-Carrot Soup ..........Phase 2-3 ONLY
Usually found in tropical gardens, ginger root - which is actually an underground stem, or rhizome - sprouts large pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots.
2 teaspoons expeller-pressed canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh ginger root
3 cups carrots, chopped
1 medium potato, peeled and chopped (leave this out for P1...P2-3 use new potatoes as 'limited' ingredient)**
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)
1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent.
2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.
3. Purée the soup in batches in a blender or food processor.
4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.
**Not sure what would be a good substitute for the potato. Maybe cauliflower, a white bean like butter beans, sweet potato, ????
Usually found in tropical gardens, ginger root - which is actually an underground stem, or rhizome - sprouts large pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots.
2 teaspoons expeller-pressed canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh ginger root
3 cups carrots, chopped
1 medium potato, peeled and chopped (leave this out for P1...P2-3 use new potatoes as 'limited' ingredient)**
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)
1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent.
2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.
3. Purée the soup in batches in a blender or food processor.
4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.
**Not sure what would be a good substitute for the potato. Maybe cauliflower, a white bean like butter beans, sweet potato, ????
Last edited by LibbyD on Tue Sep 21, 2004 6:59 pm, edited 2 times in total.
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by LibbyD » Tue Sep 07, 2004 7:49 pm
Cabbage, Leek & Butter Bean Soup (Good for P1)
Ingredients:
1 can (LF) chicken broth
4 to 6 C. Water
2 strips lowfat turkey bacon (I use Jennie-O 95% FF) or use one link of turkey sausage.
1/4 C. Fire Roasted crushed tomatoes (I like Muir Glen) - this is optional
12 oz. bag of fresh shredded cabbage (for coleslaw) or chop up a head of cabbage until you get the equivalent amount. Add some red cabbage for color and flavor.
1 Leek chopped (or one medium onion)
1 16 oz can of butter beans
Fresh chopped dill to taste (use plenty of it, to taste)
1 T. fennel seeds
Spices to taste:
Mrs. Dash Original Blend Seasoning (salt free)
garlic powder (not too much)
salt and pepper
** Phase Two People might like to add some shredded carrots to the soup too.
Lite Sour Cream or goat cheese crumbles (optional)
_____________________________
Begin cooking the bacon strips in a frying pan
While that's cooking, chop the leek and cabbage and prepare ingredients
In a soup pot pour in the chicken broth and water and begin cooking on medium heat.
Add the crushed tomatoes and mix it well.
Now add the chopped leek and shredded cabbage to the pot and stir in.
Add the fennel and chopped dill, and let it cook down for about five minutes.
Tear the cooked bacon strips into small pieces and add to the soup.
Add the can of butter beans and stir them in well. (drain the liquid out of the can first)
Cover the pot and lower the heat to a little above a simmer and let the soup cook for about 20 minutes.
Serve with a dollop of lite sour cream or sprinkle some goat crumbles on top. Mmmmmm....good!
_________________________
This should make enough for at least 4 nice sized servings.
Freeze some for a rainy day.
Ingredients:
1 can (LF) chicken broth
4 to 6 C. Water
2 strips lowfat turkey bacon (I use Jennie-O 95% FF) or use one link of turkey sausage.
1/4 C. Fire Roasted crushed tomatoes (I like Muir Glen) - this is optional
12 oz. bag of fresh shredded cabbage (for coleslaw) or chop up a head of cabbage until you get the equivalent amount. Add some red cabbage for color and flavor.
1 Leek chopped (or one medium onion)
1 16 oz can of butter beans
Fresh chopped dill to taste (use plenty of it, to taste)
1 T. fennel seeds
Spices to taste:
Mrs. Dash Original Blend Seasoning (salt free)
garlic powder (not too much)
salt and pepper
** Phase Two People might like to add some shredded carrots to the soup too.
Lite Sour Cream or goat cheese crumbles (optional)
_____________________________
Begin cooking the bacon strips in a frying pan
While that's cooking, chop the leek and cabbage and prepare ingredients
In a soup pot pour in the chicken broth and water and begin cooking on medium heat.
Add the crushed tomatoes and mix it well.
Now add the chopped leek and shredded cabbage to the pot and stir in.
Add the fennel and chopped dill, and let it cook down for about five minutes.
Tear the cooked bacon strips into small pieces and add to the soup.
Add the can of butter beans and stir them in well. (drain the liquid out of the can first)
Cover the pot and lower the heat to a little above a simmer and let the soup cook for about 20 minutes.
Serve with a dollop of lite sour cream or sprinkle some goat crumbles on top. Mmmmmm....good!
_________________________
This should make enough for at least 4 nice sized servings.
Freeze some for a rainy day.
Last edited by LibbyD on Sun Oct 03, 2004 9:59 pm, edited 6 times in total.
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by LibbyD » Tue Sep 07, 2004 8:09 pm
Autumn Gold Squash Soup (Phase 2-3 ONLY)
Ingredients:
1 medium to large butternut squash (will make about two cups when cooked)
1 large Spanish onion, chopped (about 3 Cups)
2 T. canola oil
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1/4 tsp. dried thyme
2 bay leaves
1 medium carrot, diced
2 celery stalks, chopped
1-1/2 C. water
------------------
1-1/2 C. tomato juice
1 C. apple juice
1 C. orange juice
salt and ground black pepper
___________________________________
Bake or boil the squash. To bake halve the squash and scoop out the seeds. Place the squash halves cut side down on an oiled baking sheet and cover loosely with aluminum foil. Bake at 350 degrees until tender, about on hour. Scoop out the pulp and discard the skin.
To boil, peel the squash, halve it, and scoop out the seeds. Cut it into chunks and place them in a saucepan with water to cover it. Bring the water to a boil and cook until the squash is tender, about 15 minutes. Drain and reserve the liquid.
Meanwhile, saute the chopped onion in the oil with the nutmeg, cinnamon, thyme, and bay leaves until the onion is translucent. Add the diced carrot and celery and the water (if you boiled the squash, use the reserved liquid).
Cover and simmer until the carrots are tender.
Remove the bay leaves.
In a blender or food processor, puree the cooked squash, the onion-carrot mixture, and the juices in batches.
Gently reheat the soup.
Add salt and pepper to taste.
Ingredients:
1 medium to large butternut squash (will make about two cups when cooked)
1 large Spanish onion, chopped (about 3 Cups)
2 T. canola oil
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1/4 tsp. dried thyme
2 bay leaves
1 medium carrot, diced
2 celery stalks, chopped
1-1/2 C. water
------------------
1-1/2 C. tomato juice
1 C. apple juice
1 C. orange juice
salt and ground black pepper
___________________________________
Bake or boil the squash. To bake halve the squash and scoop out the seeds. Place the squash halves cut side down on an oiled baking sheet and cover loosely with aluminum foil. Bake at 350 degrees until tender, about on hour. Scoop out the pulp and discard the skin.
To boil, peel the squash, halve it, and scoop out the seeds. Cut it into chunks and place them in a saucepan with water to cover it. Bring the water to a boil and cook until the squash is tender, about 15 minutes. Drain and reserve the liquid.
Meanwhile, saute the chopped onion in the oil with the nutmeg, cinnamon, thyme, and bay leaves until the onion is translucent. Add the diced carrot and celery and the water (if you boiled the squash, use the reserved liquid).
Cover and simmer until the carrots are tender.
Remove the bay leaves.
In a blender or food processor, puree the cooked squash, the onion-carrot mixture, and the juices in batches.
Gently reheat the soup.
Add salt and pepper to taste.
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by LibbyD » Tue Sep 07, 2004 8:42 pm
Brazilian Black Bean - Phase 2-3 ONLY
(from Moosewood Cookbook)
Soak 2 Cups dry black beans overnight. Then cook them in a thick pot with a tight fitting lid in 3 1/2 Cups of stock or water with 2 tsp. salt for 1 1/2 hrs. or however long it takes. Bring the stock/water to a boil, then reduce to simmer for the allotted time.
Ingredients: (A)
1 C. chopped onion
3 cloves crushed garlic
1 large chopped carrot
1 stalk chopped celery
1 C. chopped green pepper (optional)
1 tsp. ground coriander
1 1/2 tsp. ground cumin
Approx. 2 Tbs. oil
Ingredients: (B)
2 Oranges, peeled sectioned, seeded
1/2 C. orange juice
1 Tbs. dry sherry
1/4 tsp. black pepper
1/4 tsp. red pepper
1/2 tsp. fresh lemon juice
________
Saute ingredient group (A) beginning with onions and garlic. If necessary, ad a little water to the veggies to steam them along. When everything seems just as it should be, add saute to the beans. Let the soup continue to simmer over lowest possible heat.
Add ingredient group (B) to the soup. Give it a stir, cover for 10 minutes. Then look at the soup and determine if it suits you. Too thick? Then add water.
Serve topped with a dollop of sour cream or yogurt.
Serves 5 or 6.
(from Moosewood Cookbook)
Soak 2 Cups dry black beans overnight. Then cook them in a thick pot with a tight fitting lid in 3 1/2 Cups of stock or water with 2 tsp. salt for 1 1/2 hrs. or however long it takes. Bring the stock/water to a boil, then reduce to simmer for the allotted time.
Ingredients: (A)
1 C. chopped onion
3 cloves crushed garlic
1 large chopped carrot
1 stalk chopped celery
1 C. chopped green pepper (optional)
1 tsp. ground coriander
1 1/2 tsp. ground cumin
Approx. 2 Tbs. oil
Ingredients: (B)
2 Oranges, peeled sectioned, seeded
1/2 C. orange juice
1 Tbs. dry sherry
1/4 tsp. black pepper
1/4 tsp. red pepper
1/2 tsp. fresh lemon juice
________
Saute ingredient group (A) beginning with onions and garlic. If necessary, ad a little water to the veggies to steam them along. When everything seems just as it should be, add saute to the beans. Let the soup continue to simmer over lowest possible heat.
Add ingredient group (B) to the soup. Give it a stir, cover for 10 minutes. Then look at the soup and determine if it suits you. Too thick? Then add water.
Serve topped with a dollop of sour cream or yogurt.
Serves 5 or 6.
Last edited by LibbyD on Tue Sep 07, 2004 8:48 pm, edited 2 times in total.
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- Joined: Fri Sep 03, 2004 11:59 pm
by LibbyD » Tue Sep 07, 2004 9:45 pm
Vegetable Bean Soup (Good for P1)
In this recipe the beans are used as an alternative to potatoes.
Ingredients:
1 can of Vegetable broth
1 C. V-8 Juice (or tomato juice)
1/2 can of fire roasted crushed tomato (I like Muir Glen)
1 medium-small onion
3 collard green leaves, chopped
2 C. chopped brocolli
1 half of a zucchini squash, chopped
1 can black beans OR large butter beans
2 slices turkey bacon (lowfat)
Plenty of fresh dill
1 T. fennel seeds
Spices:
a few shakes of garlic powder
several shakes of Mrs. Dash Original Seasoning
salt and pepper to taste
______________
In a frying pan:
begin frying the bacon and turn until done.
While that is cooking, chop the veggies.
In a soup pot:
Saute the chopped onion in a little oil.
Add the vegetable broth and V-8 juice and turn the heat to medium-high.
Add the crushed tomatoes and mix in well.
Add chopped collard greens, brocolli, squash, dill, fennel seeds and spices, cover and let it cook down for about 5 minutes.
Add the turkey bacon
Add the can of beans (drain the liquid from the can first).
Cover and let cook over a medium-low heat for another 15-20 minutes.
In this recipe the beans are used as an alternative to potatoes.
Ingredients:
1 can of Vegetable broth
1 C. V-8 Juice (or tomato juice)
1/2 can of fire roasted crushed tomato (I like Muir Glen)
1 medium-small onion
3 collard green leaves, chopped
2 C. chopped brocolli
1 half of a zucchini squash, chopped
1 can black beans OR large butter beans
2 slices turkey bacon (lowfat)
Plenty of fresh dill
1 T. fennel seeds
Spices:
a few shakes of garlic powder
several shakes of Mrs. Dash Original Seasoning
salt and pepper to taste
______________
In a frying pan:
begin frying the bacon and turn until done.
While that is cooking, chop the veggies.
In a soup pot:
Saute the chopped onion in a little oil.
Add the vegetable broth and V-8 juice and turn the heat to medium-high.
Add the crushed tomatoes and mix in well.
Add chopped collard greens, brocolli, squash, dill, fennel seeds and spices, cover and let it cook down for about 5 minutes.
Add the turkey bacon
Add the can of beans (drain the liquid from the can first).
Cover and let cook over a medium-low heat for another 15-20 minutes.
Last edited by LibbyD on Wed Sep 20, 2006 5:36 pm, edited 6 times in total.
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by hhnurse » Tue Sep 07, 2004 10:02 pm
I'm having a cream of "fauxtato" soup for my dinner tonight. I just tasted it & I love it.
1 (16 oz) package frozen cauliflower
1 can (or 2 cups) chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped carrot
salt & pepper to taste
1/2 cup red. fat sour cream (or to taste)
parsley (optional)
Cook all vegetables in the broth until very tender (app. 30 minutes) at low heat. When cauliflower is very soft, transfer the vegetables to a blender. Puree to desired consistancy. (I made mine pretty thin, next time I'll leave it a little "chunky") Transfer puree back to pan & add sour cream. Stir to blend. Add parsley & serve.
The sour cream took away some of the sweetness from the veggies.
Hope you all like it too!
1 (16 oz) package frozen cauliflower
1 can (or 2 cups) chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped carrot
salt & pepper to taste
1/2 cup red. fat sour cream (or to taste)
parsley (optional)
Cook all vegetables in the broth until very tender (app. 30 minutes) at low heat. When cauliflower is very soft, transfer the vegetables to a blender. Puree to desired consistancy. (I made mine pretty thin, next time I'll leave it a little "chunky") Transfer puree back to pan & add sour cream. Stir to blend. Add parsley & serve.
The sour cream took away some of the sweetness from the veggies.
Hope you all like it too!
-
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- Location: NC Arkansas
by LibbyD » Tue Sep 07, 2004 10:26 pm
This soup is for Phase 2 or 3 because of the corn tortillas.
I'm not sure yet if corn tortillas are permitted at all in SBD. If someone knows for sure, please let me know. Or if someone can think of a good substitute it would be great to know about it.
On Edit: Okay, I've been informed that corn tortillas are only permitted for Phase 3. Substitute a whole grain tortilla for the corn tortilla if you are in Phase 2.
Tortilla Soup
Ingredients:
1 lb. onions, chopped (about two onions...or weigh them at the store)
2 cloves garlic chopped
1 jalapeno pepper, chopped
2 T. ICBINB (I Can't Believe It's Not Butter, Smart Balance, etc.)
3 cans Rotel Tomatoes And Green Chilies, pureed
1 pt. chicken stock
2 to 3 T. chopped cilantro
Corn tortillas cut into 1 inch squares (sorry...Phase 2-3 Only)
Grated Monterey Jack cheese to garnish.
------------------------------------------------
Saute onions, garlic and jalpeno in the butter until tender.
Add tomatoes, chicken stock and cilantro.
Simmer 15 to 20 minutes, then add tortillas.
Heat and Serve.
Garnish with the grated Monterey Jack cheese.
___________________________________________
Side dish suggestion of Guacamole Salad:
1 clove garlic chopped fine
2 ripe avocados, peeled and chopped into chunks
1 smalled grated onion
1 large ripe tomato chopped
cilantro chopped
Juice from 1/2 a lemon
Juice from a small section of lime
Salt and Pepper to taste
Just mix together gently (so as not to mush the avocado chunks too much).
Chop up some celery into two inch lengths for dipping. Or use other veggies to dip with.
I'm not sure yet if corn tortillas are permitted at all in SBD. If someone knows for sure, please let me know. Or if someone can think of a good substitute it would be great to know about it.
On Edit: Okay, I've been informed that corn tortillas are only permitted for Phase 3. Substitute a whole grain tortilla for the corn tortilla if you are in Phase 2.
Tortilla Soup
Ingredients:
1 lb. onions, chopped (about two onions...or weigh them at the store)
2 cloves garlic chopped
1 jalapeno pepper, chopped
2 T. ICBINB (I Can't Believe It's Not Butter, Smart Balance, etc.)
3 cans Rotel Tomatoes And Green Chilies, pureed
1 pt. chicken stock
2 to 3 T. chopped cilantro
Corn tortillas cut into 1 inch squares (sorry...Phase 2-3 Only)
Grated Monterey Jack cheese to garnish.
------------------------------------------------
Saute onions, garlic and jalpeno in the butter until tender.
Add tomatoes, chicken stock and cilantro.
Simmer 15 to 20 minutes, then add tortillas.
Heat and Serve.
Garnish with the grated Monterey Jack cheese.
___________________________________________
Side dish suggestion of Guacamole Salad:
1 clove garlic chopped fine
2 ripe avocados, peeled and chopped into chunks
1 smalled grated onion
1 large ripe tomato chopped
cilantro chopped
Juice from 1/2 a lemon
Juice from a small section of lime
Salt and Pepper to taste
Just mix together gently (so as not to mush the avocado chunks too much).
Chop up some celery into two inch lengths for dipping. Or use other veggies to dip with.
Last edited by LibbyD on Thu Sep 09, 2004 2:05 am, edited 2 times in total.
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by LibbyD » Wed Sep 08, 2004 12:10 am
Seafood Okra Gumbo
Ingredients:
1/4 lb. turkey bacon (lowfat), diced
1 large onion, finely chopped
4 cloves garlic, finely chopped
2 large stalks of celery, finely chopped
1 (16 oz) can of whole tomatoes OR 8 oz. V-8 juice.
1/2 bag of frozen chopped okra
2 lbs. of cooked, peeled shrimp
1 C. cooked crab meat
12 fresh raw oysters
(** I like to just buy a bag of frozen mixed seafood rather than buying these ingredients separately)
1/4 cup chicken meat (breast meat only)
Water
2 bay leaves
Salt, black pepper and cayenne pepper to taste
cooked rice (Phase 2-3 ONLY)
________________________________
In a large deep skillet or Dutch oven:
Cook diced bacon until wilted
Then add onion, celery and garlic, and cook until onions appear transparent
but not browned.
Add canned tomatoes and okra.
Cook for 10 minutes or until frozen okra is heated through.
Stir constantly.
Add seafood and chicken.
Barely cover with water and add all seasonings.
Bring to a boil, then cover and lower temperature to simmer for 30 minutes.
Stir occasionally and add a little water as needed.
The consistency should be like a stew. This is best if cooled overnight, or for several hours and then reheated.
Serve in a large bowl over rice or by itself.
Ingredients:
1/4 lb. turkey bacon (lowfat), diced
1 large onion, finely chopped
4 cloves garlic, finely chopped
2 large stalks of celery, finely chopped
1 (16 oz) can of whole tomatoes OR 8 oz. V-8 juice.
1/2 bag of frozen chopped okra
2 lbs. of cooked, peeled shrimp
1 C. cooked crab meat
12 fresh raw oysters
(** I like to just buy a bag of frozen mixed seafood rather than buying these ingredients separately)
1/4 cup chicken meat (breast meat only)
Water
2 bay leaves
Salt, black pepper and cayenne pepper to taste
cooked rice (Phase 2-3 ONLY)
________________________________
In a large deep skillet or Dutch oven:
Cook diced bacon until wilted
Then add onion, celery and garlic, and cook until onions appear transparent
but not browned.
Add canned tomatoes and okra.
Cook for 10 minutes or until frozen okra is heated through.
Stir constantly.
Add seafood and chicken.
Barely cover with water and add all seasonings.
Bring to a boil, then cover and lower temperature to simmer for 30 minutes.
Stir occasionally and add a little water as needed.
The consistency should be like a stew. This is best if cooled overnight, or for several hours and then reheated.
Serve in a large bowl over rice or by itself.
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by riverscape » Wed Sep 08, 2004 3:21 am
Chunky Chicken Gumbo
1/2 C chopped onion
1/4 C chopped green bell pepper
1 C chopped celery
1/2 t. dried minced garlic
1 3/4 C chunky tomato sauce or diced tomatos (15 oz. can)
2 C Chicken Broth
1 C diced cooked chicken breast
1/3 C water
1 C cooked rice
1 C whole kernel corn (might substitute cooked small lentils)
1 C okra or green beans (it's not Cajun w/o the okra)
1/2 t. Tabasco sauce
1 T Cajun seasoning
Saute' onion, pepper and celery in cooking spray until tender. Add garlic, tomato sauce, broth, chicken and water. Mix well to combine. Stir in rice, corn, okra or beans and seasonings. Lower heat. Simmer 25 to 30 minutes, stirring occasionally.
Serves 4 (1 1/2 C)
I always triple this recipe. With both the corn and the rice, it has about 15 gms. of starchy carbs. If you substituted for one, you would cut this in half. I haven't made it since I started SB.
Diabetic exchanges for one serving are 2 1/2 veg., 1 1/2 Meat and 1 bread.
1/2 C chopped onion
1/4 C chopped green bell pepper
1 C chopped celery
1/2 t. dried minced garlic
1 3/4 C chunky tomato sauce or diced tomatos (15 oz. can)
2 C Chicken Broth
1 C diced cooked chicken breast
1/3 C water
1 C cooked rice
1 C whole kernel corn (might substitute cooked small lentils)
1 C okra or green beans (it's not Cajun w/o the okra)
1/2 t. Tabasco sauce
1 T Cajun seasoning
Saute' onion, pepper and celery in cooking spray until tender. Add garlic, tomato sauce, broth, chicken and water. Mix well to combine. Stir in rice, corn, okra or beans and seasonings. Lower heat. Simmer 25 to 30 minutes, stirring occasionally.
Serves 4 (1 1/2 C)
I always triple this recipe. With both the corn and the rice, it has about 15 gms. of starchy carbs. If you substituted for one, you would cut this in half. I haven't made it since I started SB.
Diabetic exchanges for one serving are 2 1/2 veg., 1 1/2 Meat and 1 bread.
Riverscape
- riverscape
- Posts: 6
- Joined: Thu Aug 26, 2004 2:37 am
by recipelover » Wed Sep 08, 2004 12:31 pm
Pea Soup (Phase 2 & 3)
8 c. water
ham bone, with some ham still on the bone
2 sm. bags of dried green peas, rinsed and sorted
2 c. celery, finely chopped
2 c. onion, finely chopped
3 c. carrots, chopped
bay leaf
1/4 tsp. dried thyme
1/4 tsp. dried marjoram
cayenne pepper (to taste)
Bring the ham bone, 1 c. of the onion, the spices and water to boil; boil gently on lower heat about 45 minutes. Add peas, rest of the onion, and celery. Simmer (very low heat) about 1 hour. Remove ham bone and cut up any ham meat and put back into the soup. Add carrots and simmer about 1 more hour or until peas are done. Soup will look thin, but when pea soup cools it thickens up.
My other secret ingredients: add a tsp. of chicken soup base, and 1/2 tsp. garlic juice (in a bottle in the extract/spice section of the store).
Crockpot: I think you could put the whole thing in a crockpot and slow cook it all day. I have not tried this, but I know many people who do.
8 c. water
ham bone, with some ham still on the bone
2 sm. bags of dried green peas, rinsed and sorted
2 c. celery, finely chopped
2 c. onion, finely chopped
3 c. carrots, chopped
bay leaf
1/4 tsp. dried thyme
1/4 tsp. dried marjoram
cayenne pepper (to taste)
Bring the ham bone, 1 c. of the onion, the spices and water to boil; boil gently on lower heat about 45 minutes. Add peas, rest of the onion, and celery. Simmer (very low heat) about 1 hour. Remove ham bone and cut up any ham meat and put back into the soup. Add carrots and simmer about 1 more hour or until peas are done. Soup will look thin, but when pea soup cools it thickens up.
My other secret ingredients: add a tsp. of chicken soup base, and 1/2 tsp. garlic juice (in a bottle in the extract/spice section of the store).
Crockpot: I think you could put the whole thing in a crockpot and slow cook it all day. I have not tried this, but I know many people who do.
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by LibbyD » Wed Sep 08, 2004 8:17 pm
Lightly Spiced Tomato Soup (Good for P1)
1 C. finely chopped onions
1-2 T canola oil
1 small chile, seeded and minced (or a pinch of cayenne)
1 tsp. ground cumin seeds
1/2 tsp. turmeric
1/4 tsp. ground cardamom
1/8 tsp. ground cloves
6 C. tomato juice (46oz. can)
1 C. water or vegetable stock
____________________________
In a small soup pot, saute the onion in oil until translucent.
Add the chile and spices and saute another minute, stirring constantly.
Add the tomato juice and water and simmer for about 20 minutes.
Serve topped with a dollop of sour cream.
Also good with poppadums on the side. (Thin, lentil-based wafers available in Indian and Asian groceries, and many supermarkets. Cook them in an inch of hot oil for a few seconds before serving). This addition is for Phase 2-3 ONLY.
1 C. finely chopped onions
1-2 T canola oil
1 small chile, seeded and minced (or a pinch of cayenne)
1 tsp. ground cumin seeds
1/2 tsp. turmeric
1/4 tsp. ground cardamom
1/8 tsp. ground cloves
6 C. tomato juice (46oz. can)
1 C. water or vegetable stock
____________________________
In a small soup pot, saute the onion in oil until translucent.
Add the chile and spices and saute another minute, stirring constantly.
Add the tomato juice and water and simmer for about 20 minutes.
Serve topped with a dollop of sour cream.
Also good with poppadums on the side. (Thin, lentil-based wafers available in Indian and Asian groceries, and many supermarkets. Cook them in an inch of hot oil for a few seconds before serving). This addition is for Phase 2-3 ONLY.
Last edited by LibbyD on Sun Oct 03, 2004 10:02 pm, edited 1 time in total.
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by LibbyD » Wed Sep 08, 2004 8:38 pm
The Mariner's Pepperpot Soup
(Serves 6 to 8 )
1 large onion, chopped
4 garlic cloves, minced
2 T. canola oil
-----
2 celery stalks, chopped
2 carrots, peeled and chopped (Phase 2-3 only)
1 large green bell pepper, chopped
1 large red bell pepper, chopped
2 tomatoes, coarsely chopped
1 tsp. sweet Hungarian paprika (it should be in the spice section of the grocer)
1/2 teaspoon ground black pepper (or to taste)
-----
1 tsp. salt
3/4 tsp. cinnamon
1/4 tsp. ground cloves
-----
6 C. vegetable stock
1/2 C. dry white wine
1 C. cooked brown rice (Phase 2-3 only)
___________________________________
In a soup pot, saute the onion and garlic in the oil until the onion is translucent, 5 - 10 minutes.
Add the celery, carrots, peppers, tomatoes, and spices.
Saute for another 5 minutes, stirring often to prevent sticking.
Add the stock, wine and rice and simmer until the vegetables are tender, about 25 minutes.
Garnish with parsley.
(Serves 6 to 8 )
1 large onion, chopped
4 garlic cloves, minced
2 T. canola oil
-----
2 celery stalks, chopped
2 carrots, peeled and chopped (Phase 2-3 only)
1 large green bell pepper, chopped
1 large red bell pepper, chopped
2 tomatoes, coarsely chopped
1 tsp. sweet Hungarian paprika (it should be in the spice section of the grocer)
1/2 teaspoon ground black pepper (or to taste)
-----
1 tsp. salt
3/4 tsp. cinnamon
1/4 tsp. ground cloves
-----
6 C. vegetable stock
1/2 C. dry white wine
1 C. cooked brown rice (Phase 2-3 only)
___________________________________
In a soup pot, saute the onion and garlic in the oil until the onion is translucent, 5 - 10 minutes.
Add the celery, carrots, peppers, tomatoes, and spices.
Saute for another 5 minutes, stirring often to prevent sticking.
Add the stock, wine and rice and simmer until the vegetables are tender, about 25 minutes.
Garnish with parsley.
Less is More.
- LibbyD
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- Joined: Fri Sep 03, 2004 11:59 pm
by LibbyD » Wed Sep 08, 2004 10:01 pm
Once people have tried these soups, please feel free to post your feedback here as well. And if you discover an alternative ingredient or have some advice based on your experience with any of the recipes, add that too.
I get hungry just reading them
I get hungry just reading them
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by LibbyD » Thu Sep 09, 2004 6:06 am
Basque Fish Soup
Ingredients:
1 large onion, chopped
1/2 C. chopped celery with tops
1 large clove garlic, crushed
2 T. ICBINB (I Can't Believe It's Not Butter)
2 (16oz.) cans tomatoes, cut up
1/2 C. dry white wine (Phase 2-3)
1/2 C. minced parsley
1 tsp. salt
1/4 tsp. pepper
1/4 tsp. thyme
Basil to taste
1 lb. fish fillets, cut into 1 inch chunks**
(** you can substitute 12 oz. of raw shrimp for the fish, but boil only about 1 minute in the tomato mixture. )
______________________________________________
In large saucepan saute onion, celery and garlic in butter until tender.
Stir in tomatoes, wine, parsley, and seasonings.
Cover and simmer for 30 minutes.
Sauce may be refrigerated or frozen at this point to serve at a later time. Otherwise, add fish and simmer 7 - 10 minutes or until fish flakes easily.
Serves 4 - 6
Ingredients:
1 large onion, chopped
1/2 C. chopped celery with tops
1 large clove garlic, crushed
2 T. ICBINB (I Can't Believe It's Not Butter)
2 (16oz.) cans tomatoes, cut up
1/2 C. dry white wine (Phase 2-3)
1/2 C. minced parsley
1 tsp. salt
1/4 tsp. pepper
1/4 tsp. thyme
Basil to taste
1 lb. fish fillets, cut into 1 inch chunks**
(** you can substitute 12 oz. of raw shrimp for the fish, but boil only about 1 minute in the tomato mixture. )
______________________________________________
In large saucepan saute onion, celery and garlic in butter until tender.
Stir in tomatoes, wine, parsley, and seasonings.
Cover and simmer for 30 minutes.
Sauce may be refrigerated or frozen at this point to serve at a later time. Otherwise, add fish and simmer 7 - 10 minutes or until fish flakes easily.
Serves 4 - 6
Last edited by LibbyD on Fri Sep 10, 2004 6:51 am, edited 1 time in total.
Less is More.
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- Posts: 338
- Joined: Fri Sep 03, 2004 11:59 pm
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