Butternut & Tomato Soup
(From an Edensoy ad)

1 med. butternut squash, peeled & diced
2 c. soy milk
2 14.5-oz. cans diced tomatoes
1 to 2 tsp. salt (to taste)
1 Tbsp. fresh ginger, grated

Place squash in saucepan with soy milk. Simmer until squash is soft. Add 1 can diced tomatoes & puree with squash. Add second can of diced tomatoes, leaving in chunks. Heat; add salt & ginger. Serve warm, garnished with croutons & sliced scallions.

Oooo, a vegetarian section!

Here is a really easy and delicious recipe for Spinach-Lentil Soup from a local supermarket. I have made it at least 20 times, great comfort food. Don't mind all the brand names posted.

Sorry, I have no idea of the points value.

http://www.wegmans.com/kitchen/recip...multiple=false

Speedy International Stew
from The McDougall Quick and Easy Cookbook

2 14.5 ounce cans stewed tomatoes
1 15 ounce can black beans, drained and rinsed
1 16 ounce can corn kernels, drained and rinsed

Place all ingredients in a medium saucepan and cook over medium heat for 5 minutes, stirring occasionally.

Makes 4 servings, 2 points each

* Exported from MasterCook *

Black Bean Chili

Recipe By : Weight Watchers Versatile Vegetarian
Serving Size : 1 Preparation Time :0:00
Categories : Beans And Legumes Grains And Cereals
Main Dishes, Vegetarian Soyfoods
Vegetables Soups & Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup soybean grits
2 teaspoons vegetable oil
1 1/2 onions -- diced
1 green bell pepper -- seeded and diced
3 carrots -- diced
1 medium zucchini
halved lengthwise and sliced
1 tablespoon chili powder plus
1 teaspoon chili powder
3 garlic cloves -- minced
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1 pinch ground cloves
28 ounces canned whole plum tomatoes
(no salt added)
15 ounces canned black beans -- rinsed and drained
2 tablespoons tomato paste -- (no salt added)
1/2 teaspoon freshly ground black pepper
1/2 teaspoon salt

Makes 4 servings

This recipe is an easy and delicious way to get more soy into your diet. Soybean grits are cracked toasted soybeans, sold in natural food stores.

1. In a small saucepan, bring the soybean grits and 3/4 cup water to a boil. Reduce the heat and simmer, covered, until the water is absorbed, about 40 minutes.

2. In a large saucepan, heat the oil. Add the onions and bell pepper; cook, stirring as needed, until softened, about 5 minutes. Add the carrots, zucchini, chili powder, garlic, cumin, cinnamon and cloves; cook, stirring, about 1 minute. Stir in the tomatoes, black beans, tomato paste, pepper, salt and soybean grits. Cook, covered, stirring as needed, until thickened, about 1 hour.

SERVING PROVIDES: 3 Fruit/Vegetables, 2 Protein/Milks, 1 Fat.

PER SERVING: 232 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 547 mg Sodium, 39 g Total Carbohydrate, 14 g Dietary Fiber, 12 g Protein, 143 mg Calcium . 2 POINTS

Converted by MC_Buster.

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Caribbean Vegetable Stew

2 cups chopped onion
1 tablespoon oil
3 cups chopped cabbage
1 fresh chile, minced (or 1/4 tsp cayenne, or to taste)
1 tablespoon grated fresh gingerroot
2 cups water
3 cups diced sweet potato (1/2" cubes)
salt
2 cups undrained chopped fresh or canned tomatos
2 cups sliced okra (frozen ok)
3 tablespoons lime juice
2 tablespoons chopped fresh cilantro

Saute the onions for 4-5 minutes. Add cabbage and chile and continue to saute until the onions are translucent, about 8 minutes, stirring often.
Add the giner and water, bring to a boil. Add sweet potatos and salt, and simmer for 5-6 minutes, until potatos are just barely tender. Add tomatos, okra and lime, simmer about 15 minutes longer. Stir in the cilantro.

Serves 4 (unless you are me, then it serves 1 ). Points for whole recipe are 3 for the oil, plus 3 for every 10 oz of raw sweet potato that you add. The measurements above are pretty flexible, i often add a lot more cabbage and okra than it calls for, and less potato.

Turkish Spinach and Lentil Soup

1 tsp olive oil
1 cup chopped onion
1-2 garlic cloves, minced
salt, black pepper and cayenne to taste
pinch dried rosemary (or more, to taste)
2 cups (more or less) stock or water
1 1/2 cups cooked or canned lentils
1/4 cup raw bulgar
1 tomato, chopped
1 tbsp tomato paste
2 cups fresh spinach, chopped

Saute onion, garlic and spices for a few minutes, till softened. Add stock or water, bulgar, tomato, and tomato paste, simmer 5-10 minutes. Add lentils and spinach, cook till heated through and spinach is wilted. Add extra water or stock to reach desired consistancy.
2 huge filling bowlfuls, about 4-5 points per.

I forgot to mention that this soup/stew was so good that even my kids liked it!! Usually I can count on leftovers for days of lunches for myself, but this stuff just disappeared!!!


* Exported from MasterCook *

Vegetarian Harira -- 4 points

Recipe By : LA Times, December 22, 1999
Serving Size : 8 Preparation Time :2:00
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 onions -- sliced
28 ounces tomatoes, canned -- crushed
2 teaspoons ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon ground cinnamon
20 sprigs cilantro
20 sprigs Italian parsley
8 threads saffron threads -- Spanish
-- lightly toasted
1/2 cup whole wheat berries
7 cups chicken broth -- or vegetable broth
1 cup lentils -- rinsed, picked over
15 ounces garbanzo beans, canned -- drained and rinsed
1 teaspoon salt
fresh ground black pepper
1 large egg -- optional,
-- lightly beaten
3 tablespoons lemon juice -- optional
cilantro leaves, whole
lemon wedges
crusty bread

Heat oil in large soup pot over medium-high heat. Fry onions, stirring occasionally, until golden, 4 to 5 minutes.
Meanwhile blend tomatoes, tumeric, ginger, cinnamon, cilantro, parsley and saffron in blender. Add to onions, cover and bring to rolling boil over high heat. Lower heat to medium, add wheat berries and broth and cover tightly. Cook until wheat berries are fairly tender, 1 to 1 1/2 hours.
Add lentils and garbanzo beans with liquid. Cover and cook until lentils are tender, 20 to 25 minutes.
Ten minutes before serving, lower heat to simmer and season with salt and pepper to taste. Just before serving, beat egg with lemon juice in small bowl and add to soup, stirring with long wooden spoon until mixture forms strands. Ladle harira into individual soup bowls. Top with cilantro and serve immediately with lemon wedges and crusty bread.

According to the Times: 8 servings. Each serving: 268 calories; 1203 mg sodium; 1 mg cholesterol; 6 grams fat; 39 grams carbohydrates; 16 grams protein; 2.94 grams fiber.

Look for Whole wheat berries at natural foods stores.

These simplifications helped: 1) just use canned crushed tomatoes and add with spices, omitting the blender step; 2) use only 2 teaspoons olive oil, or use olive oil spray; 3) use brown rice or Kashi instead of wheat berries; 4) omit saffron; omit egg & decrease lemon juice.
With these modifications the MasterCook nutrition info is 339 calories; 5.5 g fat; 14.7 g fiber; 23.4 g protein; 1820 mg sodium !!! ; 244 mg calcium.
4.3 points

When I made this, I added 1.5 cups chopped celery and 1.5 cups chopped carrots. This would not change the nutrition information significantly, but would, of course, make the serving sized larger.
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NOTES : From "The Vegetarian Table: North Africa" (Chronicle Books, 1996)


[This message has been edited by midlife (edited 01-18-2000).]

[This message has been edited by midlife (edited 01-19-2000).]

[This message has been edited by midlife (edited 01-23-2000).]

Hearty Kale-Quinoa Soup

2 onions chopped
2 garlic cloves, minced
2 celery stalks, chopped
1 lb mushrooms chopped
10 cups veggie broth
3/4 cup quinoa
1/3 cup pearl barley
1/3 cup lentils
3 carrots, sliced
3 Tbsp tamari (soy sauce)
2 tsp dried dill weed (or 2 Tbsp fresh)
1/4 cup chopped parsley
4 cups kale, chopped coarsely

Saute onions garlic and celery in veggie broth until the onions are translucent. Add the mushrooms and cook 5 min.

Add the broth, tamari, quinoa, lentils, barley and carrots to the pot and bring to a boil over high heat. Reduce heat and add dill. Simmer one hour.

Add parsley and kale and simmer another 10 min.

This soup really thickens up - you can add some more broth if you want it less stew-like.

Tomato Lentil Stew over Quinoa

(I'd use about one Tbl. of oil instead of three to reduce points dramatically.)

2 cups lentils, washed
2 large onions
5 large tomatoes
3 Tbsp. canola oil
3/4 tsp salt
1 1/2 tsp marjoram
1 1/2 tsp savory

In a medium-large saucepan boil lentils in water for about 30 - 40 minutes (or until thoroughly cooked). While these are cooking, chop onions and tomatoes. In a very large skillet or pan, saute onions until they are just about cooked (mostly translucent). Add tomatoes and stir occasionally. Crush the marjoram and savory in your palm and rub together to release the flavor, and add to the pan. Add the salt. When it seems the tomatoes are fairly stewy and cooked, add the cooked, well drained lentils (which by this time should be done). Cook together for a few minutes to get an even mixture.

To cook quinoa, boil two parts water to one part quinoa. Add grain. Cover and lower to a simmer. Cook for 15 minutes. Stir and let sit covered off the heat for ten minutes before serving.


[This message has been edited by missphoebe (edited 01-19-2000).]

Barley Bean Soup

From: Prevention's Healthy Ideas
Preparation time: 15 minutes
Cooking time: 1 hour, 10 minutes

Per serving:
Calories: 210
Fat: 3.9 g. (17% of calories)
Fiber: 6.6 g.
Cholesterol: 0 mg.
Sodium: 375 mg.

1 tbsp canola oil
3 celery ribs, diced
3 carrots, diced
1 1/2 cups chopped onions
9 cups low-sodium vegetable stock
3/4 cup medium pearled barley
3 garlic cloves, minced
1 tbsp low-sodium soy sauce
1/4 tsp hot-pepper sauce
1 can (19 oz) cannellini beans, rinsed and drained


In a 4-quart saucepan over medium heat, warm the oil. Add the celery, carrots and onions. Cook, stirring frequently, for 6 to 7 minutes, or until tender.

Add the stock, barley, garlic, soy sauce and hot-pepper sauce; bring to a boil. Reduce the heat to low; cover and simmer for 50 minutes to 1 hour, or until the barley is just tender.

Stir in the beans; simmer for 5 to 10 minutes, or until heated through.

Serves 4 to 6

237 cal.
3 fat gram

1 T. olive oil
1 small red onion,diced
3 garlic cloves, minced
2 c. diced portobello mushrooms
1 small green pepper, chopped
1 tsp. salt
1/2 tsp. white pepper
6 C. vegetable stock (or chicken)
6 oz. tomato paste
1 1/2 cup lentils
1 bunch basil, carsely chopped
1/2 c. dry sherry

Heat the olive oil in a large soup pot and saute the onion, garlic, mushrooms, green pepper, salt and white pepper together for about 5 minutes. Add the stock and tomato paste to pot and mix well completely blending in the tomato paste. Stir in the lentils and bring to a boil. Then lower heat, cover and cook over medium-low heat for 15 min., stir occasionally. Add the basil and simmer with the pot covered 15 min. Add extra salt and pepper to taste. Serve in bowls and float one tablespoon of dry sherry on top of each bowl.

I modified this recipe by using a bunch of spinach , basil being scarce this time of year, though I did put small amount of basil as well. I baked an eggplant by cutting it in half lengthwise and placing cut edges down on a baking sheet, (put a couple slits in the skin too) sprayed w/ Pam - 350 for 20 minutes or until skin shriveled. I let it cool and seeded it, chopped and peeled and put in stew the last 15 minutes. I poured some good size dollops of red wine vinegar in at the last minute and did not use sherry.

From Vegetarian Times

4 servings
58 cal., 1 g. fat

This recipe is a homeopathic cure for colds and stuffiness. Inhaling the vapors while it is warming is suggested.

28 oz. vegetable broth
1 head garlic, peeled
1 med. onion, quartered
1 1/2 T each, minced fresh parsley and cilantro
1 tsp. each, minced fresh mint and basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
Salt to taste
1 T. fresh lemon juice

1. In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil over high heat, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and let cool somewhat.
2. In a food processor or blender, puree soup in batches. Return to saucepan, add lemon juice, and reheat. (For a clear broth, pour soup through a strainer lined with cheesecloth.)

Recipe adapted by: Me!
3 servings
INGREDIENTS:
1 clove minced garlic
half diced onion
1 cup chopped kale
1 cup sliced mushrooms
1 medium carrot sliced
half diced zuchini
1 cup chickpeas
19oz can diced tomatoes with chili peppers
1\4 cup cider vinegar
1\4 cup raisins
1 t basil, bay leaves, cumin, curry,
pinch cayenne pepper
1 t veg oil

* 3 tortilla shells-I used dempsters low-fat whole wheat
DIRECTIONS:
In a med sauce pan over medium\high heat, saute onion and garlic in oil. When onions are clear, add carrots, cook 4 mins, and zuc and mushrooms. Cook for about 3 min. turn heat down to med\low heat, add tomatoes and chickpeas, herbs\spices, and vinegar, stir well. turn heat down to low heat and allow to simmer for about an hour to thicken (you could simmer for less).

Serving Suggestions: Place tortilla shells in a bowl in the oven and bake at 350 until browned, place stew in tortilla bowl, eat stew, then eat bowl. Watchout the glass bowl will be HOT!!
WW points:entire recipe is about 8 points, without the shells. One shell is 2 points, so I guess the whole thing is about 5 points.

* Exported from MasterCook *

California 3-Bean Chili

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
1 cup onion -- chopped
1 green bell pepper -- coarsely chopped
1/2 cup red wine
14 1/2 oz canned tomatoes -- broken up
15 oz black beans -- drained and rinsed
15 oz red kidney beans -- drained and rinsed
15 oz canned pinto beans -- drained and rinsed
4 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon seasoned pepper
2 teaspoons sugar
1/2 teaspoon salt

Heat oil in large saucepan over mmedium-high heat. Add onion and green
pepper, cook 5 minutes, stirring often. Stir in remaining ingredients.
Reduce heat and simmer 20 minutes, stirring occasionally.


Description:
"WW Points = 8.5"
Yield:
"6 cups"

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Per serving: 634 Calories (kcal); 7g Total Fat; (9% calories from fat); 26g fiber; 36g Protein; 108g Carbohydrate; 0mg Cholesterol; 618mg Sodium
Food Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Kelly,

You have so many good recipes. Thank you for sharing them with us. I seem to remember a recipe for beefless beef stew that I saw at one time, but I can't find it now. I think it is one of yours. If so could you repost it?

Thanks!

Melanie