Vegan Day

[Guest guest]

Two hearty soups:

Sicilian Minestrone

Split Pea-Barley Pot

 

* Exported from MasterCook *

 

Sicilian Minestrone

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 106

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Potatoes Soups And Stews

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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1 onion -- chopped

2 cloves garlic -- minced

1 green bell pepper -- chopped

3 stalks celery -- chopped

6 cups bouillon

29 ounces canned tomato sauce

2 teaspoons dried oregano

1 pinch cayenne pepper -- or to taste

2 medium potatoes -- diced

16 ounces canned cannellini or other white beans -- undrained

2 carrots -- sliced

1 cup cooked whole grains such as kamut

1/2 cup fresh flat-leaf parsley -- chopped

2 cups frozen whole-kernel corn

Freshly ground black pepper

 

Combine the onion, garlic, bell pepper, celery and 1/2 cup of the bouillon

in a large saucepan. Bring to boil, reduce heat and cook until softened, 5

to 10 minutes. Add the remaining bouillon, tomato sauce, oregano, cayenne,

potatoes and carrots. Return to boiling, reduce heat and simmer 20 minutes

or until the vegetables are tender. Stir in the beans, kamut, parsley and

corn and simmer 5 minutes or until heated through. Serve with freshly

ground pepper to taste.

 

Yield: 8 to 10 servings, calories: 147, fat: 1g, fiber: 7g.

 

Converted by MC_Buster.

 

 

 

 

 

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* Exported from MasterCook *

 

Split Pea-Barley Pot

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 108

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Soups And Stews Vegetables

Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

12 cups bouillon

1 pound green split peas

1 large onion -- chopped

4 carrots -- chopped

2 stalks celery -- chopped

1/2 cup barley or other whole grains

your choice

2 teaspoons dried oregano

1 pinch cayenne pepper -- or to taste

1 tablespoon fresh lemon juice

3 cups frozen or fresh baby lima beans

1 cup loosely packed chopped fresh basil leaves

Freshly ground black pepper

 

Combine all ingredients except the lima beans, basil and pepper in a large

pot. Bring to a boil, reduce heat and simmer, uncovered, 1 hour or until

the split peas have disintegrated. Stir in the lima beans and cook 15

minutes or until beans are tender. Just before serving, stir in the

basil. Ladle soup into bowls and serve with freshly ground pepper.

 

Yield: 8 to 12 servings, calories: 284, fat: 1g, fiber: 18g.

 

 

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