Lean and Luscious and Meatless

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All tried and true:

Chunky Lentil Soup

Convenience Vegetable Soup

Sicilian Spinach Sauce

 

* Exported from MasterCook *

 

Chunky Lentil Soup

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 76

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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4 teaspoons olive oil

1 cup onions -- chopped

1 cup celery -- chopped

1 cup green pepper -- chopped

2 cloves garlic -- finely chopped

32 ounces tomatoes, canned -- undrained, chopped

1 cup lentils -- uncooked

(7 1/2 ounces)

3 1/2 cups water

1 each bay leaf

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 teaspoon dried rosemary -- crumbled

salt -- to taste

pepper -- to taste

 

Chunks of onions, celery, and green pepper add to the wonderful taste and

texture of this hearty soup.

 

Heat oil in a large saucepan over medium heat. Add onions, celery, green

pepper, and garlic. Cook 10 minutes, stirring frequently.

 

Add remaining ingredients and bring mixture to a boil. Reduce heat to low,

cover, and cook 45 minutes, until lentils are tender.

 

Remove and discard bay leaf before serving.

 

Each serving provides: 147 calories, 9g protein, 3g fat, 23g carbohydrate,

202mg sodium, and 0mg cholesterol. 1 3/4 vegetable servings, 1/2 fat

serving, 1 1/4 protein Servings.

 

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* Exported from MasterCook *

 

Convenience Vegetable Soup

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 80

Serving Size : 10 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Soups And Stews

Vegetables Pasta, Couscous, Etc.

 

Amount Measure Ingredient -- Preparation Method

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10 ounces green beans -- frozen

10 ounces peas and carrots -- frozen

10 ounces lima beans -- fordhook, frozen

10 ounces corn -- frozen

10 ounces spinach, frozen -- chopped

32 ounces tomatoes -- canned

16 ounces kidney beans, canned -- rinsed and drained

8 ounces tomato sauce -- no salt added

1 tablespoon onion flakes -- minced

1 bay leaf

1/2 teaspoon dried thyme

1 1/2 teaspoons dried basil

1/4 teaspoon garlic powder

salt -- to taste

pepper -- to taste

5 cups water

1 cup orzo

or any type of very small pasta

 

This soup is aptly named because every ingredient comes form either a

package or a jar, so there's no chopping. Just dump everything in the pot

and amaze your family and friends with a truly delectable soup.

 

In a large soup pot, combine all ingredients, except pasta. Bring to a

boil over medium heat, stirring occasionally. Use a spoon to break up

large clumps of frozen vegetables and also to cut up the tomatoes.

 

Cover, reduce heat to medium-low and simmer 45 minutes, or until vegetables

are tender.

 

Add pasta, cover and cook 10 to 15 more minutes, until pasta is tender.

Remove and discard bay leaf before serving.

 

Each serving provides: 194 calories, 10g protein, 1g fat, 39g

carbohydrate, 407mg sodium, and 0mg cholesterol. 2 1/2 vegetable servings,

1/2 protein serving, 1 1/2 bread serving, 8 additional calories.

 

 

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* Exported from MasterCook *

 

Sicilian Spinach Sauce

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 197

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Sauces And Marinades

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 cup chopped onions

1/2 cup chopped celery

2 each cloves garlic -- finely chopped

1/2 cup carrots -- coarsely shredded

8 ounces canned tomato sauce, no salt added

6 ounces canned tomato paste, no salt added

10 ounces frozen spinach -- thawed, undrained

1/2 cup water

1 tablespoon lemon juice

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

1/4 teaspoon pepper

 

Spinach makes this sauce thick and hearty. It's not only great over pasta;

it can turn a baked potato into a filling meal.

 

Makes 6 servings. (2/3 cup per serving)

 

Heat oil in a medium saucepan over medium heat. Add onions, celery,

garlic, and carrots. Cook, stirring frequently, 5 to 10 minutes, or until

vegetables are tender.

 

Add remaining ingredients, mixing well. Bring mixture to a boil. Cover,

reduce heat to low, and simmer 5 minutes.

 

Spoon over pasta, baked potatoes, or any cooked grain.

 

Each serving provides: 86 calories, 3g protein, 3g fat, 14g carbohydrate,

280mg sodium, and 0mg cholesterol. 2 vegetable servings, 1/2 fat serving.

 

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