Monday, December 27, 2010

Three Bean Tortilla Soup

Serving Size : 4 
Amount Measure Ingredient   
1 large tomato
1 small onion -- finely chopped
2 cloves garlic -- minced
15 ounces black beans, canned -- drained and rinsed
15 ounces navy beans, canned -- drained and rinsed
15 ounces spicy chili beans -- undrained
14 1/2 ounces vegetable broth
4 6-inch corn tortillas -- cut in thin strips

1. Heat oven to 425° F. Heat small nonstick skillet over medium-high heat
until how. Add tomato to skillet; heat tomato until skin is blistered and
slightly charred, turning occasionally. Cool tomato slightly. Coarsely

2. Spray large saucepan with nonstick cooking spray. Add tomato, onion
and garlic; cook over medium heat for 3 minutes, stirring occasionally. Add
black beans, navy beans, chili beans and broth; mix well. Bring to a boil.
Reduce heat; simmer 15 to 20 minutes or until vegetables are tender.

3. Meanwhile, place tortilla strips in ungreased 15x10x1-inch baking pan.
Bake for 5 to 8 minutes or until crisp.

4. To serve, place tortilla strips in soup bowls, ladle soup into bowls.

Tuesday, December 7, 2010

Cheesy Polenta with Tomato & Basil Sauce

Cheesy Polenta with Tomato Basil Sauce

Recipe By : Good Housekeeping June 97
Serving Size : 6   
Amount Measure Ingredient -- Preparation Method

 1 tbsp vegetable oil -- plus extra greasing
salt and freshly ground black pepper
225 g polenta
4 tbsp chopped fresh herbs, eg oregano, chives
and flat-leafed parsley
100 g freshly grated Parmesan cheese
3 garlic cloves
500 g carton creamed tomatoes or passata
1 bay leaf
sprig fresh thyme
caster sugar
3 tbsp chopped fresh basil -- plus extra garnish
fresh Parmesan shavings -- to serve

1. Lightly oil a 26x16.5cm (10x6 ½ in) dish. In a large pan, bring 1.1
litres/ 2 pints water to the boil. Sprinkle in the polenta, whisking
constantly. Reduce heat and simmer, stirring frequently for 10-15 minutes
or until the mixture leaves the sides of the pan.

2. Stir in the herbs and Parmesan and season to taste. Turn into the
prepared dish and leave to cool.

3. Next, make the Tomato Basil sauce. Crush the garlic, heat 1 tbsp oil
in a pan and fry garlic for 30 secs (do not brown). Add creamed tomatoes,
bay leaf, thyme and a large pinch of sugar. Season with salt and pepper,
bring to boil and simmer, uncovered, for 5-10 minutes. Remove bay leaf and
thyme sprig and add chopped basil.

4. To serve, cut the polenta into pieces and lightly brush with oil.
Preheat a griddle pan and fry for 3-4 minutes on each side or grill under
a preheated grill for 7-8 minutes on each side. Serve with Tomato & Basil
sauce, fresh Parmesan shavings and chopped basil leaves.

To prepare ahead: Complete to the end of step 3. Cover and chill
separately for up to two days.
To use: Complete the recipe.
- - - - - - - - - - - - - - - - - -

NOTES : A popular staple in northern Italy, polenta is now widely
available in supermarkets. It’s bland by itself, but add plenty of
fresh herbs and a little Parmesan, serve with a rich tomato sauce
and the result is delicious.
Preparation time: 15 minutes, plus chilling
Cooking time: 45 minutes
Suitable for vegetarians.
275 cals per serving

Friday, December 3, 2010


Serving Size : 4 
Amount Measure Ingredient -- Preparation Method

 1/4 c Olive oil
1 1/4 c Long-grain brown rice
1 lg Onion -- peeled and sliced
2 lg Garlic cloves -- crushed
1 pn Saffron strands
3 c Light Vegetable Stock
-(generous measure) OR water
1/2 Lemon -- thinly pared rind,
- cut into thin shreds
Freshly ground black pepper
1 lb Washed and trimmed leeks
- cut into 1-inch length
1/4 c Frozen peas
1/4 c Black olives, or more

-----TO GARNISH-----
Parsley -- chopped

Heat the oil in a large, deep pan. Add the long-grain
brown rice and onion slices and stir until the rice is
coated and begins to turn opaque. Add the garlic,
saffron, stock or wate, lemon rind and salt and
pepper. Mix well, then bring to a boil. Mix again, to
distribute the saffron coloring.
Arrange the vegetables and olives attractively on top
of the rice. Bring to a boil. Cover with a lid or
oil and simmer for 45 minutes. Sprinkle with parsley
and serve straight from the pan. May be served with
blanched almonds, slivered Brazil nuts or whole cashew
nuts- separately, in a bowl - for people to help
themselves to if they like.

6 globe artichokes instead of the leeks. Very tender
baby artichokes can simply be quartered; otherwise cut
the leaves and choke from the artichokes, then halve
or quarter the artichoke bottoms. Garnish with
artichoke leaves.

Mastercook recipe

Friday, November 19, 2010

Roasted Pumpkin Soup

Roasted Pumpkin Soup
Serves 2

820gm pumpkin, diced into half-moon pieces
1 onion, peeled and dice
8 cloves of garlic, peeled and smashed
450ml water
200ml fresh milk
1 sprig of fresh Rosemary
2 tbsp olive oil
salt and pepper to taste

1. Preheat the oven at 150 deg C. Diced the pumpkin into half-moon shape pieces. Remove the seeds. Sprinkle a tablespoon of olive oil over the pumpkin. Roast it for 15 minutes with a sprig of fresh Rosemary.

2. When time's up, leave the pumpkin to cool. Remove the skin and cut it into cubes.

3. Heat a tablespoon of olive oil in a sauce pan. Saute onion and garlic for 2 minutes. Add the pumpkin and saute for another 3 minutes. Pour in 350ml of water and bring to a boil. Close the lid and leave it simmering for 8 minutes. By this time the pumpkin should be turn soft. Off the fire, and leave the soup to cool down a bit.

4. Pour the soup into blender and blend till smooth. Reheat the soup with 100ml of water and 200ml of milk. Add salt and pepper to taste. Serve hot.

Tuesday, November 16, 2010

Leek, Fennel and Zucchini Soup

Yield 4-6 servings
Time 1 hour


4 T olive oil
1 whole large leek, cleaned and thinly sliced
½ large bulb of fennel, chopped
1 zucchini, chopped
5 cloves garlic
½ t fennel seeds (optional)
6 c vegetable stock

Directions Heat olive oil over medium-low heat, stir in the dark green part of the leeks, and sauté for 5 minutes. Add the rest of the leeks along with the fennel, zucchini, and garlic, cover, and let cook, stirring occasionally, for 15-20 minutes, until soft.

Add fennel seeds and stock, increase heat to medium, and cook another 10-15 minutes.

Let the soup cool a bit, then put vegetables in the blender along with a cup or two of the liquid and process until smooth. Return to the saucepan with the rest of the liquid and stir well. Season with salt and pepper and heat until just about to boil. Serve hot.

This recipe, called Soupe au Fenouil in French, was adapted from The Vegetarian Bistro: 250 authentic French regional recipes, by Marlena Spieler.

Saturday, November 13, 2010

Spinach, Green Onion, and Smoked Gouda Quiche

6 tablespoons butter, softened
2 tablespoons 1% low-fat milk
1/4 teaspoon salt
1 large egg yolk
5.6 ounces all-purpose flour (about 1 1/4 cups)

1 tablespoon extra-virgin olive oil
1/2 cup thinly sliced green onions
3 cups fresh baby spinach
1 cup 1% low-fat milk
3/4 cup (3 ounces) grated smoked Gouda cheese
3/4 teaspoon salt
Dash of grated nutmeg
3 large eggs


1. To prepare crust, place butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Combine milk, salt, and egg yolk in a small bowl; stir well with a whisk. Add milk mixture to butter, 1 tablespoon at a time, beating well after each addition. Add flour; beat just until combined. Press mixture into a 4-inch circle on plastic wrap; cover. Chill for 1 hour.

2. Preheat oven to 350°.

3. Unwrap and place chilled dough on a lightly floured surface. Roll dough into a 10-inch circle. Fit dough into a 9-inch pie plate. Freeze 15 minutes. Bake at 350° for 25 minutes or until lightly browned. Cool.

4. To prepare filling, heat oil in a large skillet over medium-high heat. Add onions; sauté 5 minutes or until tender. Add spinach; sauté 2 minutes.

5. Combine 1 cup milk and remaining ingredients in a bowl; stir well with a whisk. Stir in spinach mixture. Pour filling into crust. Bake at 350° for 35 minutes. Cut into 10 wedges.

Wednesday, November 3, 2010

Spicy Red Bean Soup

Spicy Red Bean Soup Serves 8

Adapted from Emeril Lagasse via Food Network

2 teaspoons vegetable oil

1 cup chopped yellow onions

1/2 cup chopped celery

1/2 cup chopped green bell peppers

1 bay leaf

1/4 teaspoon cayenne pepper

1/2 teaspoon cumin

1/4 teaspoon coriander

1 clove garlic, minced

3 (16-ounce) cans cooked canned red beans, drained and rinsed

3 cups vegetable stock

1/2 teaspoon kosher salt

Hot sauce, to taste

Add the vegetable oil and once it shimmers add the onions, celery and bell peppers. Cook until they begin to soften, about five minutes. Add the bay leaf, cayenne pepper, cumin, coriander, and garlic. Cook until fragrant, about one minute.
Add the drained beans and the vegetable stock and allow to come to a boil, then reduce to a simmer and cook for thirty minutes uncovered.

Once the soup has simmered season with salt and add hot sauce then, working in batches, blend the soup until smooth.
Serve with cornbread.

Tuesday, October 26, 2010

Tempeh & Sweet Corn Soup

 Tempeh & Sweet Corn Soup

Preparation time: 30 mins Serves 4

1 brown onion, finely diced

1 stick of celery, finely diced

1 chilie, finely diced (optional)

2 garlic cloves, minced

(9 oz) tempeh

2 tbs cornflour (cornstarch)

1 tsp powder vegetable stock

 (14.5 oz) tinned creamed corn

2 cups corn kernels (fresh or tinned)

(2 pints) homemade or good quality vegetable stock

1 tbs brown sugar

to serve

soy cream or natural yogurt (for non-vegans)

coriander (cilantro) or parsley

Crumble the tempeh into chunks. Combine the cornflour and powdered stock together in a small bowl. Toss the chunks of tempeh in the cornflour mixture and coat well.

Heat 1-2 tbs rice bran or vegetable oil in a good sized heavy based pot. Add the onion fry for 1 minute over a medium heat, add the celery, chilli and garlic, continue to cook for 3-4 minutes until celery and onion are soft.

Add the tempeh and toss, cooking over a medium heat, add a little stock if it begins to stick. Cook for 4-5 minutes until golden.

Add the stock, creamed corn, corn and brown sugar. Bring to a gentle simmer and allow to cook for 15 minutes until soup has reduce slightly and nicely thickened.

Serve warm drizzled with soy cream or natural yogurt, torn coriander (cilantro) or parsley and a little sprinkle of Japanese spice powder (sansho) if desired

veggie.num.num -

Friday, October 8, 2010

Cheesy Vegetable Soup

Cheesy Vegetable Soup

1 (16 ounce) package frozen mixed vegetables 1/2 cup sliced celery 1 onion, chopped 2 cups water 1/4 cup margarine 1/4 cup all-purpose flour 2 cups milk 8 ounces shredded Cheddar cheese 1 (14.75 ounce) can creamed corn salt to taste ground black pepper to taste


In a large stock pot bring water to boil and add frozen mixed vegetables, celery and onion. Cook for 15 minutes or until tender and then drain any excess water.

Using a 3 quart sauce pan melt margarine. Slowly stir in flour until both ingredients are blended. Slowly add milk, cheese and corn. Stir until cheese is completely melted.

Combine cheese mixture and vegetables and heat over low heat until heated through. Add salt and pepper to taste and enjoy.

Friday, October 1, 2010

Carrot Apple Soup With Herbs


1 tablespoon olive oil or vegetable oil

5 medium large carrots, peeled ad cut into rounds

1 medium onion, chopped

1 clove garlic

1 teaspoon fresh ginger, peeled and chopped

3 medium apples, peeled and cut into pieces

2 fresh sage leaves chopped

2 small twigs fresh thyme, leaves only

salt and pepper as needed

1-2 bay leaves

4 cups water

1 vegetable bouillon cube

chopped fresh chives as garnish
Place the oil in a large pot.

Add the onion, ginger and carrots and begin to saute.

As the onion begins to soften and become glassy, add the water ad vegetable bouillon cube.

Add the sage, thyme and bay and cook until the carrots begin to soften.

Add the apple pieces and continue to cook until the apples are also soft – only a few minutes.

Puree the soup. I use an immersion blender. If using a regular blender, puree in batches and return the puree to the pot to rewarm.

Season to taste with salt and pepper if needed.

Garnish with chives and enjoy.

Inspired by

Tuesday, August 17, 2010


Serving Size 6 

3-4 slices bread

1 1/4 cups skim milk

4 cups fresh vegetables -- as desired

1 cup low-fat cheese -- grated

1 tablespoon flour

3 eggs

1 large tomato

1 onion

Spray a pie dish with cooking spray. Cut the bread slices diagonally,

and arrange to cover the bottom.

Saute vegetables in a non-stick skillet, using a bit of water or

broth, till they are crisp-tender. Put into bread crust. Beat remaining

ingredients together and pour over. Bake about 45 minutes at 350.

Saturday, August 14, 2010


Tuscan Navy Bean Soup

Serving Size: 6

2 tablespoons olive oil
1 medium onion -- chopped
3 cloves garlic -- minced or pressed
3 cups vegetable broth
1 16 oz. can diced tomatoes. Undrained.
1 teaspoon dried basil
1/2 teaspoon dried oregano
salt & pepper to taste
1/2 cup small uncooked pasta (your choice)
1 16 oz. can navy beans with liquid

Heat olive oil in a large pot over medium heat.
Add onion and saute until done. 
Add garlic, broth, tomatoes, and spices.
Bring to a boil. Stir in pasta.
Reduce heat to law and cover.
Simmer about 10 minutes.
Add beans and heat through.

Serve with favorite bread, cornbread or crackers. Add tabasco if you like.

Friday, July 30, 2010

Chilled Peach Soup


1 cup dry white wine
1 cup peach schnapps
1/2 cup sugar
1 teaspoon chopped fresh mint leaves
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 cups half-and-half 
10 fresh peaches, sliced


Place white wine, peach schnapps, sugar, mint leaves, cinnamon, nutmeg, and half-and-half together in a bowl, and stir until well blended and sugar is dissolved. Add sliced peaches, and transfer to a saucepan.

Cook over medium heat for 15 minutes, stirring frequently and reducing heat if necessary to prevent scorching cream. Remove from heat when peaches are tender. Cool to a safe temperature for blending. Process in a blender or food processor until completely smooth. Cover, and refrigerate until ready to serve. Serve chilled.

Sunday, July 4, 2010


Makes 8 cups

2 tsp canola oil

1 medium onion, finely chopped

2 cloves garlic, chopped

1 medium leek, white part only, finely sliced

1 stick of celery, sliced

1 tsp dried thyme

1 medium cauliflower, trimmed and cut into small florets

1 medium Yukon gold potato, cut into 1-inch pieces

4 cups fat-free, low-sodium broth

1/4 cup fresh parsley, chopped

Freshly ground black pepper


Heat oil on medium in a large heavy-bottomed saucepan or soup pot. Sauté onions, garlic, leek and celery, and cook until softened - about 4-5 minutes. Sprinkle thyme. Add cauliflower, potato and the chicken broth. Bring to a boil, then turn heat to low; stir in parsley, then cover and simmer for 25 minutes, until cauliflower and potato are soft.

Remove from heat and cool. Blend. Add freshly ground pepper to taste. Reheat and serve.

Tuesday, June 29, 2010

Cold Beets with Greek Yogurt Soup

Cold Puree of Beets with Greek Yogurt

Serves: 6

3 cups beets, peeled and cut into medium dice (2 large or 3 medium beets)

2 cloves of garlic,minced

2 tablespoons lemon juice

1 cup Greek yogurt

2 teaspoons chopped fresh mint, plus a few sprigs for garnish

1/4 cup sour cream

In a medium boiler or sauce pan, cover beets and garlic with 2 1/2 cups water. Cover with a lid, bring to a boil, and reduce heat to simmer. Cook for 20-30 minutes or until beets are just tender.

Remove from heat, pour beets and liquid into a large mixing bowl and allow to cool for at least 30 minutes. (If desired, save out 1/4 to 1/2 cup of beets to stir back in later or use as garnish.) Stir in lemon juice, yogurt and mint.

In blender or food processor, puree in batches, or use an immersion blender to puree in same bowl. Cover and chill for at least two hours. When ready to serve, ladle about 1 1/2 cup of pureed beets into four individual soup bowls. (If you saved out the chopped beets, stir in first, or place on top for garnish.) Dollop each bowl with about 1 tablespoon of sour cream and garnish with mint.

Saturday, June 26, 2010


Cold Cherry Soup


2 700-gram bottles Trader Joe's dark Morello cherries in light syrup

1 cup sour cream or thick Greek yogurt

2 Tbsp flour

zest and juice of 1 lemon

1/2 cup sugar


Drain the cherries over a saucepan big enough to hold the juice from both bottles. Set half the cherries aside for another use. Put the remaining cherries in a large bowl.

Whisk the flour into the sour cream or yogurt. Add the sour cream mixture to the cherry juice in the saucepan and whisk to combine. Bring the juice mixture to a boil over medium heat, and let boil gently for a minute - this will take away the taste of the raw flour.

Remove the pan from the heat. Stir in the lemon zest, lemon juice and sugar, and whisk or stir until the sugar is dissolved. Pour the hot liquid over the cherries in the bowl.

Let the soup cool to room temperature, and then chill in the refrigerator at least two hours or up to two days.

Wednesday, June 2, 2010

Potage De Ble ( Corn Soup)

Potage De Ble ( Corn Soup)

 Yield: 1 servings

2 c -Water 1/3 c Celery;chopped

2 c Milk 1/4 c Onion;chopped

4 c Corn kernels; fresh 1/4 c Leek;chopped,white part only

-frozen may be used if out
 2 tb Flour

 season 1/2 c Whipping cream

1 ts -Salt & ground black pepper

2 tb Butter

This fresh corn soup from Renard Jacques, chef at Auberge Benedict Arnold
in St. Georges is rich and creamy. It may be made with frozen or canned
corn kernels, but it won't have the same delicate sweetness.

Bring water to a boil in a large saucepan. Add milk, corn and salt; cook
just until corn is tender. Strain cooking liquid into a bowl and set corn
aside. Heat butter in same saucepan and saute celery, onion and leek until
softened. Blend in flour; cook until bubbly. Stir in reserved corn cooking
liquid. Bring to a boil, then partially cover and let simmer for 15 to 20
Place corn and liquid in food processor or blender and puree in batches
until smooth. Return to saucepan and add cream. Adjust seasonings with salt
and pepper to taste. Reheat until piping hot. SERVES: 4-6