Soups for Fall

[Guest guest]

Here are two soup recipes from The 20/30 Fat & Fiber Diet Plan to save for

Fall.

 

Pumpkin Soup (uses the Dessert Spice Blend that I've posted several times)

Wild Rice-Pumpkin Soup (uses the Garam Masala Spice Blend which I posted

yesterday)

 

 

* Exported from MasterCook *

 

Pumpkin Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 102

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Soups And Stews

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

3 pounds butternut or other winter squash

or pie pumpkin

(about 4 cups cooked)

OR 28-oz. can pumpkin puree -- (unsweetened)

1 large onion -- chopped

4 carrots -- sliced

1 teaspoon Dessert Spice Blend

(see separate recipe)

1 teaspoon mild curry powder

8 cups bouillon

2 cups cooked oat groats or whole grains

your choice

Hot pepper sauce -- (optional)

 

To cook squash or raw pumpkin: Puncture the skin with a knife or fork.

Microwave on HIGH 3 minutes or until squash is soft enough to cut easily.

Cut the squash in half and allow it to cool until you can handle it

comfortably. Scoop out the seeds and discard. Either scoop the flesh from

the shell, or cut the squash into chunks and pare off the peel, whichever

is easier.

 

Place the onion, carrots, squash pieces, spices and bouillon in a large

pot. (If using canned pumpkin, add it later with the oat groats.) Bring to

a boil, reduce heat, and simmer about 20 minutes or until the squash and

carrots are very tender. Puree with a hand blender or in a blender until

smooth. Stir in the oat groats and cook, stirring frequently, 10 minutes

more. Ladle soup into bowls and pass the hot sauce if desired.

 

Yield: 4 to 6 servings, calories: 135, fat: 2g, fiber: 5g.

 

Converted by MC_Buster.

 

 

 

 

 

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* Exported from MasterCook *

 

Wild Rice-Pumpkin Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 102

Serving Size : 6 Preparation Time :0:00

Categories : Grains And Cereals Soups And Stews

Vegetables Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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

3 pounds butternut or other winter squash

OR pie pumpkin

(about 4 cups cooked)

1 onion -- chopped

1 green bell pepper -- chopped

3 cloves garlic -- minced

8 cups bouillon

2 teaspoons Garam Masala Spice Blend

1 tablespoon oregano

1 pinch cayenne pepper -- or to taste

2 cups cooked wild rice

OR other whole grains of your choice

 

Puncture the squash or pumpkin skin with a knife or fork. Microwave squash

or pumpkin on HIGH 3 minutes or until squash is soft enough to cut easily.

Cut the squash in half and allow it to cool until you can handle it

comfortably. Scoop out the seeds and discard. Either scoop the flesh from

the shell, or cut the squash into chunks and pare off the peel, whichever

is easier.

 

Cook the onion, bell pepper and garlic in 1/2 cup of the bouillon in a

large pot over medium heat until softened, about 5 minutes. Add the

remaining bouillon, the cooked squash or pumpkin and seasonings to the pot,

bring to a boil, reduce heat and simmer 15 to 20 minutes, stirring

occasionally, or until the squash is very soft. Stir in the wild rice and

heat until hot, about 5 minutes.

 

Yield: 6 to 8 servings, calories: 114, fat: 1g, fiber: 5g.

 

Converted by MC_Buster.

 

 

 

 

 

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