Category Archives: Recipes

RECIPE – Chickpea Vegetable Soup

Although I wouldn’t classify this recipe as one of the simplest ever, it’s easier than it appears at first glance.  AND so worth it, because it’s delicious!  I usually make it on a Sunday afternoon, when I’ve got nothing scheduled and more time in my day.  Enjoy!

Chickpea Vegetable Soup

8 SERVINGS

PREP & COOK TIME:  Approx 2 hours (includes 30 mins of letting soup stand)

INGREDIENTS:

5 cups vegetable stock or broth

1 TBS, plus 1 tsp olive oil

1 medium onion, diced

3 stalks celery, sliced

2 cups chopped, green cabbage

1 tsp dried basil

1 tsp dried tarragon

1 tsp dried thyme

1 tsp salt

1/4 tsp freshly ground pepper

1/4 tsp caraway seeds

1/4 tsp red pepper flakes

3 carrots, diced

2 small red potatoes, peeled & diced (1 cup)

# We usually scrub them well and dice without peeling

1 1/2 cups canned chickpeas, rinsed and drained

16 oz canned crushed tomatoes

1 tsp balsamic or red wine vinegar

3 TBS chopped fresh basil or parsley (optional)

DIRECTIONS:

In large saucepan, heat stock over medium heat; do not boil.

Meanwhile, in large pot, heat oil over medium-high heat.  Add onion & garlic and cook, stirring often, until softened, about 3 minutes.

Stir in celery and cabbage, a little at a time.

Add basil, tarragon, thyme, salt, pepper, caraway seeds and pepper flakes and cook, stirring, 3 minutes.

Add carrots, potatoes and hot stock and bring to a boil.

Stir in chick peas and tomatoes and return to a boil.

Reduce heat to low, cover partially and simmer 45 minutes.

Remove from heat, stir in vinegar.

Let stand, covered 30 minutes before adjusting seasonings.

Re-warm over low heat.  Ladle into bowls, garnish with basil or parsley if using and serve.

NUTRITION INFO

Per Serving:  178 cal; 6g Protein; 3g Total Fat (0 Sat. Fat); 22g Carb; 0 Cholesterol; 567mg Sodium

RECIPE – Warm Lentils with Zucchini & Herbs

Warm Lentils with Zucchini & Herbs

Servings:  4                         Time: 30 minutes or fewer

Ingredients

Lentils

  1 cup green or Puy lentils, rinsed and drained
  ¼ cup capers
Vinaigrette
  2 ½ TBS olive oil
  1 TBS lemon juice
  1 clove garlic, minced (1 tsp)
  ½ Tsp Dijon mustard
  ½ Tsp honey  (I omit & it’s still delicious!)

Zucchini

  2 medium zucchini, diced (2 cups)
  2 Tsp olive oil
  ½ cup loosely packed mint or basil leaves, thinly sliced
  2 Tsp grated lemon zest
  1 cup crumbled soft goat cheese

 

Preparation

  1. To make lentils:  Bring 2 ¼ cups water to a boil in medium saucepan.  Stir in lentils, reduce heat to medium-low, and simmer 20 minutes, or until lentils are tender.  Drain; stir in capers.
  2. To make Vinaigrette:  Whisk together all ingredients until emulsified.  Season with salt and pepper, if desired.
  3. To make Zucchini:  Toss zucchini with oil in bowl, and season with salt, if desired.  Heat large skillet over high heat.  Add zucchini, and cook 1 minute, then stir, and cook 3 to 4 minutes more, or until zucchini develops sear marks.  Transfer zucchini to large bowl; stir in mint or basil and lemon zest.
  4. Serve Lentils topped with Zucchini and 1 TBS Vinaigrette.  Sprinkle with goat cheese.

Nutrition Info (Per serving):

347 cal; 17 g protein; 19 g total fat (6 g sat fat); 32 g carb; 13 mg cholesterol; 371 mg sodium; 9 g fiber; 4 g sugars