ETHNIC -- Caribbean Soups/Stews

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* Exported from MasterCook *

 

Caribbean Yam Soup

 

Recipe By : Vegetarian Times Magazine, January 1998, page 55

Serving Size : 8 Preparation Time :0:00

Categories : Vegetables Soups & Stews

 

Amount Measure Ingredient -- Preparation Method

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2 medium red bell peppers

roasted seeded and peeled

3 medium yams

boiled, peeled and sliced

1 tsp minced jalapeno pepper

4 1/2 cups vegetable stock

2 tablespoons minced fresh cilantro

 

8 SERVINGS VEGAN

 

Vegetable purees are the ideal base for low-fat soups. This flavorful,

creamy yam soup from Global Fitness Adventures is a tasty example.

 

In food processor or blender, combine all ingredients and process until

smooth. Pour soup into large saucepan and warm over medium heat. Cook,

stirring occasionally, until warmed through. Serve warm.

 

PER SERVING: 66 CAL.;2G PROT.; 1G TOTAL FAT (0 SAT. FAT); 15G CARB.; 0

CHOL.; 566MG SOD.; 2G FIBER.

 

Converted by MC_Buster.

 

 

 

 

 

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* Exported from MasterCook *

 

Creole Chickpea Stew

 

Recipe By : Vegetarian Times, March 1999, page 38

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Potatoes

Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 1/2 tablespoons olive oil

1 small onion -- finely chopped

4 scallions

trimmed and finely chopped

6 rocotillo chile peppers -- seeded and chopped

OR 1/2 green bell pepper -- chopped

1 medium red bell pepper -- chopped

3 cloves garlic -- minced

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

2 medium tomatoes -- seeded and chopped

3 tablespoons chopped fresh cilantro

6 tablespoons chopped fresh flat-leaf parsley

3 tablespoons tomato paste

2 cups vegetable broth

2 medium potatoes

peeled and cut into 1-inch pieces

30 ounces canned chickpeas -- rinsed and drained

Salt and ground black pepper -- to taste

 

6 SERVINGS DAIRY-FREE

 

Visit a Puerto Rican, Cuban or Dominican home and you'll be greeted by the

comforting smell of fried onions, garlic and peppers. This mixture is

called sofrito, the very soul of Spanish-Caribbean cooking and the starting

point not only for this chickpea stew but for many Hispanic dishes.

 

In large nonstick skillet, heat oil over medium heat. Add onion,

scallions, chile peppers, bell pepper, garlic, cumin and oregano. Cook,

stirring often, until vegetables are soft but not brown, 5 to 6 minutes.

Add tomatoes, cilantro and 3 tablespoons parsley. Cook, stirring

occasionally, until most of the liquid has evaporated and mixture is thick

and fragrant, 5 minutes.

 

Stir in tomato paste; cook 1 minute. Stir in broth and bring to a boil

over high heat. Stir in potatoes. Reduce heat to medium and simmer 6

minutes. Stir in chickpeas and simmer until potatoes are tender and sauce

is thick and flavorful, about 6 minutes. Season with salt and black

pepper. Garnish with remaining parsley.

 

Recipe excerpted from Healthy Latin Cookingby Steven Raichlen (Rodale, 1998).

 

PER SERVING: 292 CAL.; 10G PROT.; 4G TOTAL FAT (1G SAT. FAT); 52G CARB.; 0

CHOL.; 766MG SOD.; 8G FIBER

 

Converted by MC_Buster.

 

 

 

 

 

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