Generally, I think I'd put this thread in Food talk but I know there is a lot of interest here so I say why not?
Give us your best.
I'm going to start with one I mentioned previously, west african peanut stew. I think sweet potatoes are usually used but squash (including butternut) can also be used. Green beans are often added as well. I made this and I used peanut flour (which I got from Trader Joe's) and a little peanut butter.
I found this recipe online which is close to the recipe I used but it is from a WW cookbook. This one doesn't actually have sweet potatoes in it but you can certainly add them. http://www.ivu.org/recipes/african/s...se-peanut.html
For soup, now this isn't an exact recipe but I cooked a winter squash in my toaster oven the other day. Basically, I cut it in half, put a little water in the bottom of the pan, scooped out the seeds and put the toaster oven at 400 degrees. When the squash was a bit soft to the touch, I turned the oven off.
I have a vitamix blender which is awesome and makes nice creamy soups. The other morning, I scooped out flesh from my squash, put in a little reduced fat coconut milk, veggie broth and a dash of cinnamon. I blended until creamy, adding a little water to get the right consistency. I then put into a microwave soup container, threw in some canned chickpeas and took it to work. So my lunch was butternut squash soup with chickpeas. I am having the same thing for lunch today
Here's what I did that started the trend. It's boring, but hey!
Stir fry chopped cabbage. Add frozen peas, pearl onions, a can of stewed tomatoes and left over turkey. Cook until heated through, maybe 10-15 minutes.
Lentils are filling due to their fiber and protein. I often make lentil soup but I don't usually add potatoes. This recipe adding potatoes, I guess makes it lentil stew You can omit the potatoes and it'd be just like the lentil soup I normally make, possibly up the spinach http://www.epicurious.com/recipes/fo...d-Potatoes-349
* 2 tablespoons olive oil
* 2 large garlic cloves, chopped
* 3 cups canned vegetable broth
* 1 cup lentils, rinsed, picked over
* 8 ounces red-skinned potatoes, cut into 1/2-inch pieces
* 1 lemon
* 6 ounces torn fresh spinach leaves (about 8 cups)
* 1/4 teaspoon cayenne pepper
* 1/4 cup chopped fresh mint
Heat olive oil in heavy large saucepan over medium heat. Add garlic and stir 30 seconds. Add vegetable broth and lentils; bring to boil. Reduce heat, cover and simmer 10 minutes. Add potatoes; cook uncovered until potatoes and lentils are tender, stirring occasionally, about 15 minutes.
Meanwhile, grate 1/2 teaspoon peel from lemon; squeeze enough juice from lemon to measure 2 tablespoons. Add lemon peel, lemon juice, spinach and cayenne to stew. Cover and simmer stew until spinach wilts and is cooked through, about 2 minutes. Mix in mint. Season to taste with salt and pepper. (Can be prepared 1 day ahead. Cover and refrigerate. Rewarm over low heat before serving.)
Processed cheese melts beautifully, giving this soup a smooth texture and mild flavor. (From Laurie: I used WW flour instead of all purpose, and because the Velveeta Light has sugar and other things in it, I used regular Velveeta and then used 1% milk instead of 2% to cut the fat from the Velveeta. Turned out amazing!)
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets (Or two heads, chopped fine)
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 203 (28% from fat); FAT 6.3g (satfat 4g, monofat 1.8g, polyfat 0.4g); PROTEIN 15.6g; CARBOHYDRATE 21.7g; FIBER 2.9g; CHOLESTEROL 24mg; IRON 1.2mg; SODIUM 897mg; CALCIUM 385mg;
If you have ever danced with Weight Watchers, you are probably aware of their zero point soups. There is a great blog where a lady posted the original zero point soup (I believe).
There are so many variations on lentil soup. I start with onion, garlic, carrot and sliced mushrooms. I may also throw in one small can of diced tomatoes. I also add a half cup of wine & thyme for seasoning. Somehow the mushrooms, thyme & wine give it a sort of "beefy" flavor, if you like the evocation of that flavor profile.
YUM such a good thread. I LOVE LOVE LOVE soup. Easy, yummy and full of goodness!
Baja Butternut Squash Soup
Eatingwell.com (love this site)
1.5 lbs butternut (or other winter squash)
1t canola oil
2 stalks Celery, chopped
1 small onion diced
1 carrot chopped
1t ground cumin
1/4-1/2 ground chipolte chile
1/8 t ground cloves
6 c vegetable broth
1t sea salt
1/4 t fresh ground pepper
1/2 nonfat yogurt
2T fresh snipped chives or chopped parsley
1. Preheat oven to 350
2. Cut squash in half and seed. Place the halves on a baking sheet, cut side down. Bake until tender when pierced with a knife, 45 minutes-1 hour. Scoop out flesh when cool enough to handle
3. Heat oil in large saucepan over medium heat. Add celery, onion and carrot, stir to coat. Cover, reduce heat to medium low and cook, stirring frequently, until soft 8-10 minutes. Stir in squash flesh, cumin, chipolte to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender 20-25 minutes.
4. Puree the soup with an immersion blender or regular blender (in batches) until smooth. Season with salt and pepper, Garnish with a drizzle of yogurt and sprinkle of chives or parsley.
There are so many variations on lentil soup. I start with onion, garlic, carrot and sliced mushrooms. I may also throw in one small can of diced tomatoes. I also add a half cup of wine & thyme for seasoning. Somehow the mushrooms, thyme & wine give it a sort of "beefy" flavor, if you like the evocation of that flavor profile.
I am so going to do this! I have some lovely black beluga lentils that I think would be perfect for this.
1 lb lean ground turkey
1 15 oz can white beans
1 sm onion chopped
1/2 green pepper chopped
1 stalk celery chopped
1 15 oz can diced tomatoes
1 can chicken broth
1 tbsn oil
Italian seasonings & garlic salt to taste
Heat oil and sautee onion, pepper, celery. Add turkey, sprinkle with italian seasonings and garlic and brown. Add remaining ingredients and bring to a boil. Reduce heat and simmer 15 minutes.
You can add macaroni or rice too but I tned not to in order to keep cals/carbs down.
Ingredients:
1 large chicken breast, cooked and diced
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
Directions
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers, garlic, and sauté until the vegetables are soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.
Beef Stew
Ingredients:
1 onion, chopped
1 lb round steak, cut into 1 inch chunks
2 cans low-fat, reduced-sodium beef broth
2 small potatoes, cut into 1-inch chunks
1 lb baby carrot
2 celery stocks, sliced
2 Tbs. tomato paste
¼ cup red wine (optional)
*
Lightly coat a large pot with cooking spray and place over medium-high heat. Add onions and sauté until tender, about 5 minutes.
*
Add beef chunks and sauté until browned on all sides, about 6 minutes
Add beef broth, potato chucks, carrots, celery, tomato paste and red wine. Bring to a boil over high heat
*
Reduce the heat to low. Cover and simmer until meat is tender, about 1 ½ hours. Serve with crusty bread.
Spicy Butternut Squash Soup
* Cooking spray
* 1 onion, diced
* 2 teaspoons grated fresh ginger
* 1 jalapeno pepper, seeded and diced
* 1 (2 pound) butternut squash - peeled, seeded, and cubed
* 2 cups chicken broth or one can (adjust broth for desired thickness)
* 1/2 can fat free evaporated milk
* 1/2 cup coconut milk
* slight amount of sweetener if desired
* salt and black pepper to taste
* 1 tablespoon chopped fresh thyme, or to taste
Directions
1. Heat pan to medium heat and stir in the onion, ginger, and jalapeno pepper; cook and stir until the onion has softened and turned translucent, about 7 minutes. Add the butternut squash and chicken broth, and bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the squash is tender, about 30 minutes.
2. Stir in the evaporated milk, coconut milk, sweetener, salt and pepper. Cook and stir 5 minutes more. Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth, and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Ladle into bowls, and garnish with thyme to serve.
*If I'm feeling decadent, I crumble a strip of bacon on top of the soup - the smokiness goes so well with the spicy jalapeno and sweet squash
Lentil Soup
* 1 onion, chopped
* cooking spray
* 6 carrots, diced
* 2 stalks celery, chopped - or a sprinkle of celery seed if you don't like the texture of cooked celery
* 2 cloves garlic, minced
* 1 teaspoon dried oregano
* 1 bay leaf
* 1 teaspoon dried basil
* 1 large can crushed tomatoes
* 2 cups dry lentils
* 6 cups water
* 2-4 cups spinach, rinsed and thinly sliced, or prewashed baby spinach
* 2 tablespoons lemon juice
* salt to taste
* ground black pepper to taste
Directions
1. In a large soup pot, heat spray over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in lemon juice, and season to taste with salt and pepper, and more lemon juice if desired.
Crustless Chicken Pot Pie (Stew)
* 1 onion
* 6 carrots
* Cooking spray
* 2-3 cups chicken broth
* oregano to taste
* thyme to taste
* 1 bay leaf
* 1 can reduced fat cream of chicken soup
* approx 3 cups cooked chicken breast
* 1-2 cups frozen peas
* 1 bag frozen green beans, thawed and cut into bite-sized pieces
* salt and pepper to taste
* lemon juice (if desired)
* fresh chopped parsley for garnish (if desired)
*cornstarch or other thickener if necessary
1. In a large pan, saute chopped onion and carrots until onion is tender. Add chicken stock, and spices. Bring to boil, reduce heat, simmer for 20-40 minutes.
2. When carrots reach desired tenderness (depends on size of chop - I like big slices), remove bay leaf and add cream of chicken soup and precooked chicken. If mixture is too thin, add 1-2 tbsp of cornstarch mixed with water. When the consistency is nice and thick, add peas and green beans. Simmer an additional 10 minutes - add approx 1 tbsp of lemon juice at the end of cooking if desired (adds "brightness" to the stew), and sprinkle with chopped parsley.
Get ready for Winter - Stews and Soup
It's boring, but hey!
. My parents eat it a lot, and sprinkle Tobasco on top.
