Part 11 (1/2)

ADDS 8 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING. ADDS 8 CALORIES, 1 GRAM OF FIBER, AND ZERO FAT AND SODIUM PER SERVING.

Sauteed Onion Marinara: Before adding the garlic, saute a small, finely chopped onion for about 5 minutes. Add splashes of water if things appear dry. Proceed with recipe.

ADDS 10 CALORIES AND ZERO FAT AND SODIUM PER SERVING. ADDS 10 CALORIES AND ZERO FAT AND SODIUM PER SERVING.

Spicy Cajun Marinara: Add teaspoon red pepper flakes along with the garlic, add 1 tablespoon Cajun spice blend along with the tomatoes, and add hot sauce at the end, to taste.

THE CAJUN BLEND DOES NOT ADD ANY CALORIES OR FAT, BUT MAY ADD SODIUM, DEPENDING ON THE BRAND. THE CAJUN BLEND DOES NOT ADD ANY CALORIES OR FAT, BUT MAY ADD SODIUM, DEPENDING ON THE BRAND.

Lentil Bolognese: In a covered 2-quart pot, bring 1 cup red lentils, 2 cups water, and a pinch of salt to a boil. Once boiling, lower to a simmer and cook for about 20 minutes, until the lentils are tender and the water is mostly absorbed. Prepare the marinara recipe as directed, adding the cooked lentils when you add the tomatoes.

ADDS 165 CALORIES, 5.5 GRAMS OF FIBER, 1 GRAM OF FAT, AND 5 MG OF SODIUM PER SERVING. ADDS 165 CALORIES, 5.5 GRAMS OF FIBER, 1 GRAM OF FAT, AND 5 MG OF SODIUM PER SERVING.

Eggplant Marinara: Cut 1 pounds eggplant into -inch chunks. Saute the garlic as directed, and add the eggplant with cup vegetable broth and a pinch of salt. Saute for about 5 minutes to get the eggplant a bit softer. Add the remaining ingredients and cook until the eggplant is thoroughly tender, about 20 minutes.

ADDS 35 CALORIES, 5 GRAMS OF FIBER, ZERO FAT, AND 30 MG OF SODIUM PER SERVING. ADDS 35 CALORIES, 5 GRAMS OF FIBER, ZERO FAT, AND 30 MG OF SODIUM PER SERVING.

Marinara with Peas: Yes, this is simple, but it's also so yummy. Just add 2 cups of frozen peas along with the tomatoes, and proceed with the recipe.

ADDS 60 CALORIES, ZERO FAT, AND 50 MG OF SODIUM PER SERVING. ADDS 60 CALORIES, ZERO FAT, AND 50 MG OF SODIUM PER SERVING.

CHAPTER 7.

Soul-Satisfying Soups YOU KNOW THAT IMAGE OF A CHEF LEANING OVERTHE STOVE, fanning the steam from his simmering pot toward his face, eyes closed and blissful as he inhales his creation? There's probably soup in that pot.

You can learn a lot about cooking from making a pot of soup. You'll hone your knife skills by mincing garlic and dicing onion and veggies. And you'll get to know each and every vegetable-the soups in this chapter cover just about everything you're likely to find in the produce aisle. By the time you're through, rutabaga shouldn't be an alien-looking potato. Get familiar with herbs and you'll impress your friends and family by being able to tell the difference between flat-leaf parsley and cilantro without having to smell them. I guarantee that after a few batches of soup you'll be gliding through your kitchen, seasoning to your taste, adding a little of this, a little ofthat.

Much has been made over soup and weight loss. There have got to be about fifty books dedicated to the subject. But the idea is pretty simple: load up on vegetables, beans, grains, and water instead of on heavier foods. Soup is the perfect vehicle for this. If you're just easing into a plant-based diet, or you just aren't all that used to eating vegetables that aren't popcorn and onion rings, then this chapter would be a great place to start.

Lotsa Veggies Lentil Soup SERVES 6 .ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 180 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 31g Fiber: 13 g Sugars: 8 g Protein: 12 g Cholesterol: 0 mg Sodium: 850 mg Vitamin A: 170% Vitamin C: 35% Calcium: 10% Iron: 20% Lentil soup been slung from the stove top of everyone from the ancient Egyptians to the present-day blogger, and with good reason. Its quick cooking time, nouris.h.i.+ng flavor, and hearty texture are just the beginning: lentils also have the highest protein content of any plant-based food. And just as the Egyptians gave us the building blocks for society, this soup gives you the building blocks for a super-healthy and filling soup, using pantry items and a few staple veggies.

Saute your onion and garlic while chopping the rest of the veggies and the prep time is hardly anything. Then once the pot gets going, tide yourself over with a few stolen carrots, catch up on your e-mails, or leave scathing comments on conservative blogs all while basking in the steamy aroma of a simmering pot of soup. Throwing a few handfuls of spinach in at the end is a great trick to up the fiber and nutrition content of any soup. It's so good you'll want to be buried in your pyramid with it, or at least keep a container of it in the freezer at all times.

1 teaspoon olive oil 1 teaspoon olive oil 1 medium-size onion, cut into medium dice 3 cloves garlic, minced 2 teaspoons dried thyme 1 teaspoon dried tarragon Several pinches of freshly ground black pepper teaspoon sea salt 2 ribs celery, diced small pound carrots, diced small pound zucchini, diced small 1 cup French lentils (green lentils are fine, too) 6 cups vegetable broth 6 ounces tomato sauce pound spinach leaves, washed well and chopped (about 3 cups) NUTRITION TIP NUTRITION TIP Eat your colors! That's what we learned in kindergarten and it still applies. Those vibrant colors are literally the phytochemicals a.s.sociated with a decreased risk for some types of cancer. Vegans, not surprisingly, have higher rates of consumption of healthy phytochemicals than do omnivores. We should celebrate! Eat your colors! That's what we learned in kindergarten and it still applies. Those vibrant colors are literally the phytochemicals a.s.sociated with a decreased risk for some types of cancer. Vegans, not surprisingly, have higher rates of consumption of healthy phytochemicals than do omnivores. We should celebrate!

Preheat a 4-quart pot over medium heat. Saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, thyme, tarragon, pepper, and salt, and saute for another minute.

Add the celery, carrots, zucchini, lentils, and vegetable broth, and mix to combine. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook for about 45 minutes, until the lentils and veggies are very tender and the soup is thickened.

Add the tomato sauce and spinach, and cook until the spinach is wilted. You can serve it immediately, but as with most soups it's better if you let it sit for at least 10 minutes first, and it tastes even better the next day.

INGREDIENT SCAVENGER HUNS INGREDIENT SCAVENGER HUNS I use a plethora of lentils throughout the book, but this recipe calls for french lentils, also called du Puy lentils or, if you really want to be a sn.o.b about I use a plethora of lentils throughout the book, but this recipe calls for french lentils, also called du Puy lentils or, if you really want to be a sn.o.b about it, or you are French, lentilles du Puy. Hailing from central France, they're a smaller and firmer lentil that I prefer to use when I'm craving something really hearty and, dare I say, meaty. You probably won't find them in the average grocery store, but Whole Foods Market-type stores are sure to have them in stock. You can also find them in the sort of store that might say ”gourmet” on the awning, but ”gourmet” doesn't have to mean expensive. If the price is exorbitant, grab regular old green lentils and don't look back; the soup will still be fabulous. it, or you are French, lentilles du Puy. Hailing from central France, they're a smaller and firmer lentil that I prefer to use when I'm craving something really hearty and, dare I say, meaty. You probably won't find them in the average grocery store, but Whole Foods Market-type stores are sure to have them in stock. You can also find them in the sort of store that might say ”gourmet” on the awning, but ”gourmet” doesn't have to mean expensive. If the price is exorbitant, grab regular old green lentils and don't look back; the soup will still be fabulous.

Ceci-Roasted Red Pepper Soup SERVES 4 ACTIVE TIME: 10 MINUTES TOTAL TIME: 45 MINUTES.

[image]

PER SERVING RECIPE): RECIPE):.

Calories: 170 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 7 g Sugars: 10 g Protein: 8 g Cholesterol: 0 mg Sodium: 830 mg Vitamin A: 50% Vitamin C: 150% Calcium: 8% Iron: 15% I've got no quarrel with consuming red bell peppers as is. They're all fair and well when you need something to dip in your hummus. But roasting red peppers makes them sweet and exotic-tasting, taking them well out of the crudite realm and into serious cuisine. So serious in fact that I had to give the soup a vaguely Italian name. Ceci means ”chickpea,” and here they are partially blended with the roasted peppers and fresh tomatoes to give the soup a great texture that'll keep you saying ”mmm” in Italian, spoonful after spoonful.

2 large red bell peppers 2 large red bell peppers 1 medium-size onion, chopped finely 3 cloves garlic, minced 2 teaspoons dried rosemary teaspoon salt Freshly ground black pepper 1 pound tomatoes, chopped roughly (3 average-size; about 2 cups) 1 teaspoon ground coriander 3 cups vegetable broth 1 (15-ounce) can chickpeas, drained and rinsed To roast the peppers, preheat the oven to 375F, cut out the stem with a paring knife, and discard it along with the seeds. Stand the peppers in a small baking pan (a pie plate or bread pan works great). Bake for about 35 minutes. They should be really soft; they might even collapse a bit. Remove from the oven, and store (see tip) or use a fork and knife to chop them into bite-size pieces (because they'll be too hot to touch). If storing overnight, chop into bite-size pieces when ready to make soup.

In a skillet, saute the onion in the oil for about 5 minutes, until translucent. Use a little nonstick cooking spray if needed. Add the garlic, rosemary, salt and black pepper, and saute for another minute. Mix in the tomatoes, stirring constantly for about a minute. The tomato should deglaze the pan.

Add the coriander, vegetable broth, and chickpeas; stir and cover. Bring to a low boil and cook covered for about 15 minutes, stirring occasionally. You just want the tomatoes to break down and the flavors to meld.

NUTRITION TIP NUTRITION TIP One red bell pepper has more than twice the vitamin C of an orange, more than three times your daily needs. One red bell pepper has more than twice the vitamin C of an orange, more than three times your daily needs.

Add the roasted peppers. Use an immersion blender to blend about half of the soup or transfer half of the soup to a blender and puree, then add it back to the pot. If you're using a blender, be careful not to let steam build up while you blend; just do a few pulses, then lift the lid to let steam escape.

Let the soup sit for a few minutes, taste for salt, and serve.

TIP TIP To have this dish come together in a flash, roast the peppers the night before. Place them in a sealed plastic bag and refrigerate. They'll be ready to use when you want them! Alternatively, you can roast the peppers, then get the soup started. Once the peppers are done, it will be just about time to add them to the soup. To have this dish come together in a flash, roast the peppers the night before. Place them in a sealed plastic bag and refrigerate. They'll be ready to use when you want them! Alternatively, you can roast the peppers, then get the soup started. Once the peppers are done, it will be just about time to add them to the soup.

b.u.t.ternut-Apple Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTALTIME: 45 MINUTES [image]

PER SERVING RECIPE): RECIPE): Calories: 200 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 41 g Fiber: 7 g Sugars: 16 g Protein: 3 g Cholesterol: 0 mg Sodium: 390 mg Vitamin A: 490% Vitamin C: 90% Calcium: 15% Iron: 15% This is the soup that gets me through autumn and winter. From apple-picking season until daffodils start poking out of the garden (well, everyone else's garden), you will find a pot of this soup simmering on my stove every week. Flavored with rosemary, ginger, lime, and just a little bit of spice, it's the perfect cold-weather pick-me-up. If you don't have any apple cider, then apple juice works, or you can even use water and a little agave at the end if it needs it. If you like, experiment with different squashes such as acorn, dumpling, or good old pumpkin. If you use delicata, you don't need to peel the skin, so that's a plus. You can also use pears in place of apples for a change of pace.

1 teaspoon olive oil 1 teaspoon olive oil 1 medium-size onion, diced small 1 tablespoon minced fresh ginger 3 cloves garlic, minced teaspoon red pepper flakes 2 teaspoons dried rosemary teaspoon salt 3 pounds b.u.t.ternut squash, peeled, seeded, and cut into -inch chunks 1 pound red apples, peeled, cored, and cut into -inch slices 2 cups apple cider 2 cups vegetable broth 1 tablespoon freshly squeezed lime juice TIP TIP To make quick work of the b.u.t.ternut squash, stand it up and peel it. Then, use a chef's knife to cut the round part off. Slice the round part in half and use a tablespoon to sc.r.a.pe out the seeds and stringy bits. Proceed to cut into chunks. Get this down and you should be able to prep a b.u.t.ternut in under 5 minutes. To make quick work of the b.u.t.ternut squash, stand it up and peel it. Then, use a chef's knife to cut the round part off. Slice the round part in half and use a tablespoon to sc.r.a.pe out the seeds and stringy bits. Proceed to cut into chunks. Get this down and you should be able to prep a b.u.t.ternut in under 5 minutes.

Preheat a 4-quart pot over medium heat. Saute the onions in the oil for 5 to 7 minutes, until translucent.

Add the ginger and garlic, red pepper flakes, rosemary, and salt, and saute for a minute more. Add the squash, apples, apple cider, and broth. Cover and bring to a boil. Once boiling, lower the heat just a bit and simmer briskly for about 20 more minutes, or until the squash is tender.

Puree the soup using either an immersion blender or by transferring half the soup at a time to a food processor or blender in batches. If you prefer, you can leave the soup a little chunky by only pureeing half or so. If using a blender, be sure to let the steam escape so that it doesn't build up in the blender.

Add the lime juice and season to taste. Serve!

Bistro Broccoli Chowder SERVES 6 ACTIVE TIME: 15 MINUTES TOTAL TIME: 45 MINUTES.

[image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 150 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 30 g Fiber: 7 g Sugars: 6 g Protein: 7 g Cholesterol: 0 mg Sodium: 600 mg Vitamin A: 10% Vitamin C: 150% Calcium: 8% Iron: 10% Broccoli soup is thickened with potato and peppery parsnips, and made creamy with a bit of almond milk. It's the kind of soup that would go great with a baked tofu sandwich and a salad, and if vegan bistros existed, I bet they would serve something like this. I use unsweetened almond milk, but if you like, you can use soy. Just don't use anything sweetened or it will taste out of place. Make it my way once, but you can really mess around with this recipe, using other vegetables-cauliflower, asparagus, and zucchini are all contenders-and spicing to your liking. I'm just using simple rosemary here, but you can try thyme and dill as well. If you don't have a parsnip, just use extra potato or carrot. The phrase, ”The world is yours!” comes to mind, only replace world with soup. Serve in teacups so it really feels like you're eating in a bistro!

1 medium-size onion, diced small 1 medium-size onion, diced small 4 cloves garlic 1 teaspoon dried rosemary Several pinches of freshly ground black pepper teaspoon salt 1 pound Yukon Gold potatoes, cut into -inch chunks (no need to peel) pound parsnips, peeled and cut into slightly less than -inch chunks 5 cups chopped broccoli, the stalks chopped into thin slices, the tops cut into small florets 4 cups vegetable broth 1 cup unsweetened almond milk Preheat a 4-quart pot over medium heat. Saute the onion in the olive oil for 5 to 7 minutes, until softened. Add the garlic, rosemary, pepper, and salt, and cook for a minute more. Pour in the vegetable broth and add the potatoes and parsnips. Cover and bring to a boil. Once boiling, lower the heat and let simmer for 10 minutes. Add the broccoli and cook for 20 more minutes.

Add the almond milk and heat through. Use an immersion blender to blend about half the soup, keeping it a bit chunky. If you don't have an immersion blender (get one!), then transfer about half of the soup to a blender and puree, then add it back to the soup. If you're using a blender, be careful not to let the steam build up while you blend.

Taste for salt and seasoning, and serve.

TIP TIP For a pretty garnish, and to add a little crunch to your soup, chop up a broccoli floret into very fine crumbs and sprinkle it over cups of soup. For a pretty garnish, and to add a little crunch to your soup, chop up a broccoli floret into very fine crumbs and sprinkle it over cups of soup.

Arabian Lentil & Rice Soup SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTALTIME: ABOUT AN HOUR [image]