Low Fat Monday--soups

[Guest guest]

Here are some hearty soups from Mirkin's 20/30 Fat & Fiber plan. Both use

the Garam Masala Spice Blend recipe which I am including.

 

Fall Mulligatawny Soup

Wild Rice-Pumpkin Soup

Garam Masala Spice Blend (posted previously to this list)

 

 

* Exported from MasterCook *

 

Fall Mulligatawny Soup

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 105

Serving Size : 1 Preparation Time :0:00

Categories : Soups And Stews 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

1 tablespoon fresh ginger root -- minced

8 cups bouillon

2 parsnips -- diced

2 carrots -- diced

2 medium potatoes -- diced

1 cup canned Italian plum tomatoes -- chopped

1 tablespoon Garam Masala Spice Blend

(see separate recipe)

1 pinch cayenne pepper -- or to taste

2 apples -- diced

1/2 cup raisins

15 ounces canned chick peas -- undrained

2 cups cooked millet

OR other whole grains of your choice

 

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

in a large saucepan over medium heat until softened, about 5 minutes. Add

the remaining bouillon, parsnips, carrots, potatoes, tomatoes and spices,

bring to a boil, reduce heat and simmer 20 to 30 minutes. Add the apples

and raisins and cook 10 minutes more. Stir in the chick peas and millet

and heat through.

 

Yield: 8 to 10 servings, calories: 226, fat: 2g, fiber: 8g.

 

 

 

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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.

 

 

 

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* Exported from MasterCook *

 

Garam Masala Spice Blend

 

Recipe By :The 20/30 Fat & Fiber Diet Plan, by Mirkin and Fox, page 98

Serving Size : 1 Preparation Time :0:00

Categories : Condiments Mirkin's 20/30 Fat & Fiber

 

 

Amount Measure Ingredient -- Preparation Method

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

2 tablespoons freshly ground pepper

2 teaspoons ground cumin

2 teaspoons ground coriander

2 teaspoons ground cinnamon

1 teaspoon ground cardamom

1 teaspoon ground nutmeg

1/2 teaspoon ground cloves

 

Garam Masala is a mixture of warm, fragrant spices used in East Indian and

Caribbean cuisine. If you don't care for curry powder, try this instead.

 

Mix all ingredients together in a small bowl. Store in an airtight container.

 

Yield: About 1/4 cup, Calories 33 per tbls., Fat 1g, fiber: 2 g.

 

 

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