Veg Times cookbook

[Guest guest]

Vegetable soups: these will help you get your five fruits and veggies

each day. Did you know that women who eat soup for lunch eat fewer

calories during the rest of the day? The first recipe is very low fat and

while the second is low fat, it would be very low fat if you use red wine

instead of canola oil to saute the veggies.

 

Any Vegetable Soup

Moroccan Vegetable Soup

 

* Exported from MasterCook *

 

Any Vegetable Soup

 

Recipe By : Vegetarian Times Complete Cookbook, page 156

Serving Size : 8 Preparation Time :0:00

Categories : Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

8 cups **ASSORTED CHOPPED VEGETABLES***

(cooked or raw)

cabbage

lettuce

potatoes

leeks

onions

tomatoes -- (fresh or canned)

green beans

peas -- (fresh or frozen)

zucchini or summer squash

turnips

spinach

8 cups vegetable stock or water

1 1/2 teaspoons salt

1 teaspoon herb of choice

(basil or oregano or marjoram)

OR 1/4 teaspoon rosemary

OR 1 bay leaf

Cayenne pepper -- to taste

OR freshly ground black pepper

 

Serves 8

 

Place all the ingredients in a soup pot. Bring to a boil, cover and simmer

until the vegetables are tender, about 20 minutes. Serve hot.

 

Optional additions:

 

--1/2 cup uncooked macaroni, or 1 cup cooked macaroni or grain (If you're

using uncooked macaroni, add it when the vegetables are still crunchy:

simmer, stirring occasionally, until tender. If you're using cooked

macaroni or grains, add them during the last 5 minutes of cooking time.)

 

--chunks of tofu (Add during last 10 minutes of cooking.)

 

Variation: Puree soup. (Stir in additions as desired after pureeing soup.)

 

Per Serving: 69 Calories, 3 G Protein, 0.2 G Fat, 15 G Carbohydrate, 0 MG

Cholesterol, 430 MG Sodium, 4G Fiber.

 

 

 

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* Exported from MasterCook *

 

Moroccan Vegetable Soup

 

Recipe By : Vegetarian Times Complete Cookbook, page 156

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Pasta, Couscous, Etc.

Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 large onion -- chopped coarsely

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon turmeric

2 tablespoons canola oil

28 ounces canned whole tomatoes -- (with juice)

chopped coarsely

6 cups vegetable stock

2 cups cooked or canned chickpeas

2 large red or green bell peppers -- chopped

1/4 teaspoon freshly ground black pepper

2 small zucchini -- diced

4 ounces seitan -- diced finely

8 ounces uncooked vermicelli or thin spaghetti

broken into 1-inch pieces

1 tablespoon nutritional yeast

 

Serves 8

 

Cumin, coriander and turmeric give this hearty Middle Eastern soup its

unique flavor.

 

In large pot, saute the onion, cumin, coriander and turmeric in the oil

until the onion is soft. Add the tomatoes with juice, stock, chickpeas,

bell peppers and black pepper; simmer, uncovered, 1 hour. Add the

zucchini, seitan and vermicelli or spaghetti. Cook until the pasta is just

tender, about 10 minutes. Stir in the nutritional yeast and serve.

 

Per Serving: 205 Calories, 7 G Protein, 4 G Fat, 32 G Carbohydrate, 0 MG

Cholesterol, 407 MG Sodium, 5 G Fiber.

 

 

 

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