****soup
~LENTIL SOUP - SHAWRBAT `ADAS MAA SH`IREEYA(10 servings of Cal: 94, Fat: 2g)1 cup rinsed lentils, 8 cups water, 2 teaspoons salt, 1 teaspoon pepper, 1 teaspoon ground cumin, 1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 1 finely chopped small hot pepper, 1/2 cup finely chopped coriander leave__Place lentils, water, salt, pepper, and cumin in a pot and bring to boil. Cover and cook over medium heat for 25 minutes.In the meantime, heat oil in frying pan; then sauté onions, garlic, and hot pepper over medium heat for about 10 minutes. Add coriander and stir-fry for 3 more minutes.Add frying pan contents and vermicelli to lentils and bring to a boil. Cover and simmer over low heat for about 30 minutes or until vermicelli and lentils are well-cooked.
NB: traditionally this has vercimelli.
~PUREED LENTIL SOUP - SHAWRBAT `ADAS MAJROOSHA(10 servings of 98 cal, 2g fat)1 T olive oil, 2 chopped large onions, 1 finely chopped small hot pepper, 8 cups water, 1 cup rinsed split lentils, 2 t salt, 1 t cumin, 1 t ground coriander seeds, 1/2 t pepper, Pinch of saffron, 2 T uncooked brown rice, 1/4 cup lemon juice__Heat oil in a saucepan and sauté onions and hot pepper over medium heat for 10 minutes. Add remaining ingredients, except lemon juice, and bring to boil. Cover and cook over medium heat for 25 minutes. Puree; then return to saucepan and reheat. Stir in lemon juice; then serve.
~TOMATO AND CHICKPEA SOUP - HASA AL-TAMATAT MAA HUMMUS(Serves 10 servings of 93 cal, 3 fg)1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 4 T finely chopped coriander leaves, 2 c cooked chickpeas, 2 cups tomato juice, 6 cups water, 1/4 cup rinsed brown white rice, 2 t salt, 1 t pepper, 1 t allspice, 1/8 t cayenne__Heat oil in saucepan; then sauté onions and garlic over medium heat for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 25 minutes or until throughly cooked.
~ROASTED CAULIFLOWER SOUP (4 servings of 45 kcal, trace Fat; (5% calories from fat); 2g Protein; 10g Carbohydrate; 2g Fiber)__1 cauliflower, 1 onion cut into wedges, 2 peeled cloves garlic, 4 cups fat-free vegetable broth, 1 peeled and cubed large potato, 1/4 teaspoon freshly grated nutmeg, salt and pepper to taste, 4 drops truffle oil (optional, but good), Smoked Spanish paprika to garnish__Preheat oven to 400. Cut the cauliflower into florets and place them into a large baking dish sprayed with oil. Lightly spray the top of the cauliflower with oil. Bake for 20 minutes. Sprinkle the onion wedges and garlic on top of the cauliflower, spray lightly with olive oil, and return to the oven. Cook for 20-25 more minutes, stirring once halfway through. While the vegetables are roasting, heat the vegetable broth and add the chopped potato. Bring to a boil and reduce the heat. Cook covered on very low until cauliflower is ready. Add the cauliflower mixture to the broth. Puree it, in batches, in the blender until very smooth. Return it to the pot and add the nutmeg and salt and pepper to taste. Simmer for 10 minutes. Just before serving, stir in a few drops of truffle oil, if desired. Ladle into bowls and serve, sprinkled with smoked Spanish paprika.
~VEGETABLE SOUP - HASA AL-KHADR (10 servings of 87 cal, 4g fat)_2 T olive oil, 2 medium carrots (peeled and chopped into small pieces), 1 chopped large onion, 2 crushed cloves garlic, 2 T grated fresh ginger, 2 medium potatoes (peeled and diced into 1/2-inch cubes), 4 chopped medium tomatoes, 1 cup finely chopped coriander leaves, 7 cups water, 2 t salt, 1 t pepper, 1 t cumin__Heat oil in a saucepan; then stir-fry carrots, onion, garlic, and ginger over medium heat for 8 minutes. Add potatoes, tomatoes, and coriander leaves and stir-fry for another 5 minutes. Add remaining ingredients a nd bring to boil. Cover and simmer over medium-low heat for 1 hour or until vegetables are well-done.
~WATERMELON SOUP (8 servings of 65 calories, 0g fat, 16.1 g carbs, 0.8 g fiber, 1.5 g protein)_6 lb (9 c) diced yellow or red seedless watermelon, 2 T chopped fresh mint, 1 t chopped ginger, 1 c lightly sweet white wine (such as Riesling), 2 T fresh lemon juice_Combine 1 cup of the watermelon with mint and sugar in a bowl. Set aside. Blend remaining 8 cups watermelon, ginger, wine and lemon juice in a blender until smooth. Let sit 1/2 hour. Strain soup; divide among 8 bowls. Top each with 1/8 cup reserved watermelon and mint leaf.
********chili
~3 BEAN CHILI (8 servings of Cal 248, Pro 15g, fat 4g, Fiber 16g)_3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, (picked over and rinsed, soaked overnight, and drained), 4 cups water , 1 bay leaf, 1 1/2 teaspoons salt , 2 roasted and seeded large green bell peppers, 2 roasted and seeded large red or yellow bell peppers, 1 T olive oil or canola oil , 1 chopped yellow onion, 4 minced cloves garlic, 1 T chili powder, 1 T dried oregano , 2 t ground cumin, 1/2 t red pepper flakes, 4 peeled and seeded then diced tomatoes, 1/3 cup chopped cilantro, 2 thinly sliced green (spring) onions including tender green tops_In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf. When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with green onions.
~VEGAN CHILI_ 1 chopped medium red onion, 1 minced garlic clove, 1.5 c seitan, 1 (14.5 oz) can Mexican-style stewed tomatoes, 1.875 c chili beans, 1 T chili powder or to taste, 1 t ground cumin, 1 cup vegetable broth, 1 cup tomato sauce, 1 bunch cilantro, salt&black pepper to taste__In a stock pot heat the oil. Add the onions and sauté until just limp. Add the burger crumbles and brown well. Add all the other ingredients, one by one, except the cilantro. Bring to an almost boil, lower the heat put the entire bunch of cilantro on top for 15 minutes covered, stir a couple of times to make sure it doesn't burn at the bottom. Remove and discard the cilantro. Serve hot. Will keep in refrigerator for up to five days, or freezer for two months. Serve with a little chopped red onion
*****stew
~LENTIL AND FIVE VEGETABLE STEW (4 servigns of 168 cal, 1g fat)_1 large finely chopped leek stalk, 1 large shredded carrot, shredded , 2 cups water , 1-1/2 cups canned crushed tomatoes , 1 cup yellow corn kernels , 1/2 cup lightly steamed broccoli florets, 1 cup pre-cooked lentils, 1 Tablespoon dried red pepper flakes, Salt and pepper to taste.__In a stew pot, boil well-cleaned chopped leek and shredded carrot in water until tender. Drain well and add remaining ingredients. Cook until well heated. You may want to add a bit of pre-cooked brown rice or your favorite herb seasoning.
~SPICY COLLARDS & BLACK EYED PEA STEW (6+ servings of 242 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g Protein; 45g Carbohydrate;11g Fiber.) __2 onions, diced, 2 ribs celery, diced, 1 cup diced green bell pepper, 3-4 minced cloves garlic, 2 cups dried black-eyed peas (picked over and rinsed), 6 cups water, 1 pound collard greens(tough stems removed and greens chopped), 1 1/2 teaspoons dried thyme (divided), 1 teaspoon oregano (divided), 1 16-ounce can tomatoes (fire-roasted preferred), 2 cups water,1 tablespoon hot sauce,1/4 teaspoon cayenne (to taste),1/2 teaspoon chipotle pepper -- (to taste), 1/2 teaspoon smoked Spanish paprika, 1 -2 teaspoons salt (to taste), 1 tablespoon double strength tomato paste (or 2 tbsp. regular), 1/4 teaspoon black pepper__Spray a pressure cooker or large pot with a light coating of olive oil. Heat it and add the onions. Sauté for about 5 minutes, until they begin to brown. Add the celery, green pepper, and garlic, and cook, stirring, for 3 more minutes.Add the black-eyed peas, water, 1 teaspoon of the thyme, and 1/2 teaspoon of oregano._Cooking: If using a pressure cooker, seal the cooker and cook for 10 minutes after it reaches high pressure; use a quick-release method to bring down the pressure. If cooking in a regular pot, cook until peas are tender, about 45-55 minutes. Once the peas are tender, add all remaining ingredients and cook for at least 25 minutes to allow flavors to develop. Serve with brown rice with additional hot sauce. (Garnishing with fresh oregano is optional.)
~ODEN (ASIAN ROOT VEGGIE STEW)(6 servings cooks in 1 hr)_.2 teaspoons olive oil, 2 cups diced onions (1 large), 6 cups water, Approximately 6 oz. each of the following: 5 ingredients: 1 cup burdock, scrubbed and cut into 1-inch pieces, 1 cup carrots, scrubbed and cut into 1-inch pieces, 1 cup daikon, scrubbed and cut into 1-inch pieces, 1 cup rutabagas, scrubbed and cut into 1-inch pieces, 1 cup parsnips, scrubbed and cut into 1-inch pieces, 4 to 6 dry shiitake mushrooms, 1 (3-inch) piece dried kombu, 5 slices ginger, each the size of a quarter, 1/2 cup shoyu or tamari, 2 tablespoons mirin, 1/4 cup kuzu, 1 tablespoon toasted sesame oil, 2 tablespoons sliced scallions for garnish__In a heavy 3-quart saucepan, sauté the onions and burdock in the olive oil over medium heat for 10 minutes.Add 6 cups of water and bring to a boil over high heat. Add the carrots, daikon, rutabagas, parsnips, shiitake mushrooms, kombu, ginger, mirin, and tamari.Lower the flame and simmer covered for 30 to 40 minutes or until the vegetables are tender. Remove the ginger and discard.Remove the kombu and shiitake mushrooms, slice into bite-size pieces, and return to the pot.Dissolve the kuzu in 1/4 cup cold water; stir into the stew and simmer for 1 or 2 minutes longer.Stir in the sesame oil. You should never cook with toasted sesame oil because high heat will release free radicals in the oil, making it toxic. Use toasted sesame oil as a last-minute addition; treat it like a flavor enhancer such as salt or vinegar.Serve with noodles or rice, accompanied by baked, marinated tofu, kimchee, and scallion garlic.
NB: Oden is a highlight of Japanese country cooking, generally a five-root stew.it features several fundamental ingredients of Japanese cuisine - kombu, shoyu, ginger, and rice wine (mirin). If you like, you can include additional root vegetables such as white turnips, jerusalem artichokes, celeriac (celery root), and parsley root. And oden is good for what ails you: It's a blood purifier and fortifier. For authenticity, cook it in a black iron kettle over a fire in the middle of your hut
~WHITE BEAN & SQUASH SOUP(4 servings of about cal 242, pro 8g, fat 8g, carb 38g, fibre 10g, calcium10%)-->2 tbsp extra-virgin olive oil, chop 1 onion & sweet red pepper, 3 cloves minced garlic, 1 tsp dried sage, 1/4 tsp salt, 1/4 t pepper, 3 cups cubed peeled butternut squash, 3 cups vegetable stock, 2.375 c cooked white kidney beans, Dash hot pepper sauce, 3 tbsp chopped fresh parsley__In saucepan, heat oil over medium heat; cook onion, red pepper, garlic, sage, salt and pepper until onion is softened, about 6 minutes. Add squash; cook, stirring, for 2 minutes. Add stock, 1-1/2 cups water, beans and hot pepper sauce; bring to boil. Reduce heat, cover and simmer until squash is tender, about 12 minutes. Stir in parsley.tomato.
~LENTIL AND TOMATO SOUP - SHAWRBAT `ADAS MAA BANADOURA(Serves10)1 cup lentils, rinsed7 cups water1 Tablespoon olive oil 2 medium size onions, chopped4 cloves garlic, crushed2 cups stewed tomatoes2 teaspoons salt1 teaspoon cumin 1 teaspoon ground coriander seeds1/2 teaspoon pepper1/8 teaspoon cayenne1/4 cup white rice, uncooked 1/4 cup lemon juicePlace lentils and water in a saucepan and bring to boil. Cover and cook over medium heat for 25 minutes.In the meantime, in a frying pan, heat oil and sauté onions and garlic until they turn golden brown. Stir in remaining ingredients, except lemon juice, and sauté for another 5 minutes.Stir the frying pan contents into the lentils and bring to boil. Cover and cook over low heat for 20 minutes or until rice and lentils are well-cooked. Stir in lemon juice and serve hot.Total Calories Per Serving: 115Fat: 2 grams
~BROAD BEAN SOUP - FOOL NABED(10 servings of 108 cal, 2g Fat)_2 cups large broad beans (soaked for about 24 hours), 8 cups water, 1 T olive oil, 2 Tablespoons grated ginger, 2 crushed cloves garlic, 2 t salt, 1 t pepper, 1 t cumin, 1/4 cup lemon juice, 2 T finely chopped parsley__Drain beans and remove skins. Place beans in saucepan with water and bring to boil. Cover and cook over medium heat for 1-1/2 hours or until well-cooked. Allow to cool. Puree in a blender; then return to saucepan and bring to boil, adding more water if necessary. Stir in remaining ingredients, except parsley, and bring to boil. Cook over medium heat for 5 minutes, stirring a few times. Place in bowls; then garnish with parsley before serving.
NB: Cooked fava beans - another name for broad beans - in cans can be substituted for the dry broad beans. The fava in cans are usually cooked with their skins, and hence the soup will be much darker in color. Substitute 4 cups of the canned fava for the 2 cups of the dried. Combine with remaining ingredients, except parsley, and purée; then bring to boil and cook for 5 minutes over medium heat.
~BROAD BEAN AND VEGETABLE SOUP - SHAWRBAT FOOL(10 servings of 144 cal, 2g fat)._2 cups large broad beans (soaked for about 24 hours), 1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 1 finely chopped hot pepper, 2 well chopped medium tomatoes, 1 finely chopped medium carrot, 1 medium potato (diced into 1/2-inch cubes), 1/2 cup finely chopped coriander leaves, 2 t salt, 1 t pepper, 1 t cumin, 8 cups water._Drain beans, remove skins, and set beans aside.Heat oil in a saucepan; then sauté onions, garlic, and hot pepper for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 1 hour or until broad beans are well-cooked, stirring a few times and adding more water if necessary.Note: 4 cups of pre-cooked fava beans can be substituted for the 2 cups of dry beans. If the cooked fava beans are used, cook the soup for only about 40 minutes.
~CHICKPEA SOUP - HASA AL-HUMMUS (8 servings of Cal 133,Fat: 4g)1 cup chickpeas, (soaked in water overnight then drained), 8 cups water, 1 Tablespoon olive oil, 2 chopped medium size onions, 8 cloves garlic (chopped into small pieces), 1 finely chopped small hot pepper, 1/2 cup finely chopped coriander leaves, 2 teaspoons salt, 1 teaspoon pepper, 1 teaspoon ground mustard seeds, 1/4 cup lemon juice__Place chickpeas and water in a saucepan and bring to boil. Cover and cook over medium heat for 1 hour.In the meantime, heat oil in a frying pan; then stir-fry onions, garlic, and hot pepper until they begin to brown. Add frying pan contents with the remaining ingredients to the chickpeas. Cover and cook over medium heat for 1 hour or until chickpeas are well-cooked.
~GAZSPACHO CON GARBANZOS(6 servings of 191, Protein 7 g, Carb 38 g, Fiber 9 g, fat 2 g, Potassium 1,260 mg, Calcium 88 mg)_1.875 c pre cooked garbanzo beans, 6 cups unsalted vegetable juice, 1 cup quartered cherry tomatoes, 1/2 cup chopped & seeded cucumber, 1/4 cup chopped red onion, 1/4 cup chopped cilantro or parsley , 1/4 teaspoon hot pepper sauce , 1 to 3 minced garlic cloves, 1/4 cup lime juice , 6 lime wedges__In a large bowl, add the beans, vegetable juice, tomatoes, cucumber, onion, cilantro, hot pepper sauce, garlic and lime juice. Stir well. Cover and place in the refrigerator for at least 1 hour or until well chilled. To serve, ladle the cold soup into chilled individual bowls and garnish with a lime wedge. Serve immediately.
~ARTICHOKE HEART & SOYBEAN SOUP (2 Servings of 178 cal, 6g fat, 21g carb, 14g pro, 8g fiber)_1 (14 oz) can or bottle of artichoke hearts, 1.875 c cooked soybeans, 1 garlic clove, 1 tsp grated ginger root, 1 tsp olive oil, 2 cups vegetable stock_Drain the artichoke hearts. Combine in a blender or food processor with the canned soybeans and process until smooth. Saute the garlic and ginger in the olive oil then stir in the artichoke heart/soybean puree and add the vegetable stock. Stir well and heat through.
~Broccoli Soup{{{subsitiute soymilk for dashi/kombu/kelp broth & record new nf}}(2 Servings-99 calories,3 g total fat, 13 g carbohydrate, 9 g protein, 6 g fiber,150 mg sodium) Ingredients:1 cup vegetable stock. 3 cups chopped broccoli (about 1/2 large bunch). 1 clove garlic, minced. 2 tsp grated ginger root. 1 cup soy milk. 1 tsp low-sodium soy sauce. 1/4 cup finely chopped red onion--Instructions-In a large saucepan, bring the vegetable broth to a boil. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan. Add the soy milk or skim milk and soy sauce. Warm over low heat. Serve sprinkled with chopped red onion.
~LENTIL SOUP - SHAWRBAT `ADAS MAA SH`IREEYA(10 servings of Cal: 94, Fat: 2g)1 cup rinsed lentils, 8 cups water, 2 teaspoons salt, 1 teaspoon pepper, 1 teaspoon ground cumin, 1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 1 finely chopped small hot pepper, 1/2 cup finely chopped coriander leave__Place lentils, water, salt, pepper, and cumin in a pot and bring to boil. Cover and cook over medium heat for 25 minutes.In the meantime, heat oil in frying pan; then sauté onions, garlic, and hot pepper over medium heat for about 10 minutes. Add coriander and stir-fry for 3 more minutes.Add frying pan contents and vermicelli to lentils and bring to a boil. Cover and simmer over low heat for about 30 minutes or until vermicelli and lentils are well-cooked.
NB: traditionally this has vercimelli.
~PUREED LENTIL SOUP - SHAWRBAT `ADAS MAJROOSHA(10 servings of 98 cal, 2g fat)1 T olive oil, 2 chopped large onions, 1 finely chopped small hot pepper, 8 cups water, 1 cup rinsed split lentils, 2 t salt, 1 t cumin, 1 t ground coriander seeds, 1/2 t pepper, Pinch of saffron, 2 T uncooked brown rice, 1/4 cup lemon juice__Heat oil in a saucepan and sauté onions and hot pepper over medium heat for 10 minutes. Add remaining ingredients, except lemon juice, and bring to boil. Cover and cook over medium heat for 25 minutes. Puree; then return to saucepan and reheat. Stir in lemon juice; then serve.
~TOMATO AND CHICKPEA SOUP - HASA AL-TAMATAT MAA HUMMUS(Serves 10 servings of 93 cal, 3 fg)1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 4 T finely chopped coriander leaves, 2 c cooked chickpeas, 2 cups tomato juice, 6 cups water, 1/4 cup rinsed brown white rice, 2 t salt, 1 t pepper, 1 t allspice, 1/8 t cayenne__Heat oil in saucepan; then sauté onions and garlic over medium heat for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 25 minutes or until throughly cooked.
~ROASTED CAULIFLOWER SOUP (4 servings of 45 kcal, trace Fat; (5% calories from fat); 2g Protein; 10g Carbohydrate; 2g Fiber)__1 cauliflower, 1 onion cut into wedges, 2 peeled cloves garlic, 4 cups fat-free vegetable broth, 1 peeled and cubed large potato, 1/4 teaspoon freshly grated nutmeg, salt and pepper to taste, 4 drops truffle oil (optional, but good), Smoked Spanish paprika to garnish__Preheat oven to 400. Cut the cauliflower into florets and place them into a large baking dish sprayed with oil. Lightly spray the top of the cauliflower with oil. Bake for 20 minutes. Sprinkle the onion wedges and garlic on top of the cauliflower, spray lightly with olive oil, and return to the oven. Cook for 20-25 more minutes, stirring once halfway through. While the vegetables are roasting, heat the vegetable broth and add the chopped potato. Bring to a boil and reduce the heat. Cook covered on very low until cauliflower is ready. Add the cauliflower mixture to the broth. Puree it, in batches, in the blender until very smooth. Return it to the pot and add the nutmeg and salt and pepper to taste. Simmer for 10 minutes. Just before serving, stir in a few drops of truffle oil, if desired. Ladle into bowls and serve, sprinkled with smoked Spanish paprika.
~VEGETABLE SOUP - HASA AL-KHADR (10 servings of 87 cal, 4g fat)_2 T olive oil, 2 medium carrots (peeled and chopped into small pieces), 1 chopped large onion, 2 crushed cloves garlic, 2 T grated fresh ginger, 2 medium potatoes (peeled and diced into 1/2-inch cubes), 4 chopped medium tomatoes, 1 cup finely chopped coriander leaves, 7 cups water, 2 t salt, 1 t pepper, 1 t cumin__Heat oil in a saucepan; then stir-fry carrots, onion, garlic, and ginger over medium heat for 8 minutes. Add potatoes, tomatoes, and coriander leaves and stir-fry for another 5 minutes. Add remaining ingredients a nd bring to boil. Cover and simmer over medium-low heat for 1 hour or until vegetables are well-done.
~WATERMELON SOUP (8 servings of 65 calories, 0g fat, 16.1 g carbs, 0.8 g fiber, 1.5 g protein)_6 lb (9 c) diced yellow or red seedless watermelon, 2 T chopped fresh mint, 1 t chopped ginger, 1 c lightly sweet white wine (such as Riesling), 2 T fresh lemon juice_Combine 1 cup of the watermelon with mint and sugar in a bowl. Set aside. Blend remaining 8 cups watermelon, ginger, wine and lemon juice in a blender until smooth. Let sit 1/2 hour. Strain soup; divide among 8 bowls. Top each with 1/8 cup reserved watermelon and mint leaf.
********chili
~3 BEAN CHILI (8 servings of Cal 248, Pro 15g, fat 4g, Fiber 16g)_3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, (picked over and rinsed, soaked overnight, and drained), 4 cups water , 1 bay leaf, 1 1/2 teaspoons salt , 2 roasted and seeded large green bell peppers, 2 roasted and seeded large red or yellow bell peppers, 1 T olive oil or canola oil , 1 chopped yellow onion, 4 minced cloves garlic, 1 T chili powder, 1 T dried oregano , 2 t ground cumin, 1/2 t red pepper flakes, 4 peeled and seeded then diced tomatoes, 1/3 cup chopped cilantro, 2 thinly sliced green (spring) onions including tender green tops_In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf. When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with green onions.
~VEGAN CHILI_ 1 chopped medium red onion, 1 minced garlic clove, 1.5 c seitan, 1 (14.5 oz) can Mexican-style stewed tomatoes, 1.875 c chili beans, 1 T chili powder or to taste, 1 t ground cumin, 1 cup vegetable broth, 1 cup tomato sauce, 1 bunch cilantro, salt&black pepper to taste__In a stock pot heat the oil. Add the onions and sauté until just limp. Add the burger crumbles and brown well. Add all the other ingredients, one by one, except the cilantro. Bring to an almost boil, lower the heat put the entire bunch of cilantro on top for 15 minutes covered, stir a couple of times to make sure it doesn't burn at the bottom. Remove and discard the cilantro. Serve hot. Will keep in refrigerator for up to five days, or freezer for two months. Serve with a little chopped red onion
*****stew
~LENTIL AND FIVE VEGETABLE STEW (4 servigns of 168 cal, 1g fat)_1 large finely chopped leek stalk, 1 large shredded carrot, shredded , 2 cups water , 1-1/2 cups canned crushed tomatoes , 1 cup yellow corn kernels , 1/2 cup lightly steamed broccoli florets, 1 cup pre-cooked lentils, 1 Tablespoon dried red pepper flakes, Salt and pepper to taste.__In a stew pot, boil well-cleaned chopped leek and shredded carrot in water until tender. Drain well and add remaining ingredients. Cook until well heated. You may want to add a bit of pre-cooked brown rice or your favorite herb seasoning.
~SPICY COLLARDS & BLACK EYED PEA STEW (6+ servings of 242 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g Protein; 45g Carbohydrate;11g Fiber.) __2 onions, diced, 2 ribs celery, diced, 1 cup diced green bell pepper, 3-4 minced cloves garlic, 2 cups dried black-eyed peas (picked over and rinsed), 6 cups water, 1 pound collard greens(tough stems removed and greens chopped), 1 1/2 teaspoons dried thyme (divided), 1 teaspoon oregano (divided), 1 16-ounce can tomatoes (fire-roasted preferred), 2 cups water,1 tablespoon hot sauce,1/4 teaspoon cayenne (to taste),1/2 teaspoon chipotle pepper -- (to taste), 1/2 teaspoon smoked Spanish paprika, 1 -2 teaspoons salt (to taste), 1 tablespoon double strength tomato paste (or 2 tbsp. regular), 1/4 teaspoon black pepper__Spray a pressure cooker or large pot with a light coating of olive oil. Heat it and add the onions. Sauté for about 5 minutes, until they begin to brown. Add the celery, green pepper, and garlic, and cook, stirring, for 3 more minutes.Add the black-eyed peas, water, 1 teaspoon of the thyme, and 1/2 teaspoon of oregano._Cooking: If using a pressure cooker, seal the cooker and cook for 10 minutes after it reaches high pressure; use a quick-release method to bring down the pressure. If cooking in a regular pot, cook until peas are tender, about 45-55 minutes. Once the peas are tender, add all remaining ingredients and cook for at least 25 minutes to allow flavors to develop. Serve with brown rice with additional hot sauce. (Garnishing with fresh oregano is optional.)
~ODEN (ASIAN ROOT VEGGIE STEW)(6 servings cooks in 1 hr)_.2 teaspoons olive oil, 2 cups diced onions (1 large), 6 cups water, Approximately 6 oz. each of the following: 5 ingredients: 1 cup burdock, scrubbed and cut into 1-inch pieces, 1 cup carrots, scrubbed and cut into 1-inch pieces, 1 cup daikon, scrubbed and cut into 1-inch pieces, 1 cup rutabagas, scrubbed and cut into 1-inch pieces, 1 cup parsnips, scrubbed and cut into 1-inch pieces, 4 to 6 dry shiitake mushrooms, 1 (3-inch) piece dried kombu, 5 slices ginger, each the size of a quarter, 1/2 cup shoyu or tamari, 2 tablespoons mirin, 1/4 cup kuzu, 1 tablespoon toasted sesame oil, 2 tablespoons sliced scallions for garnish__In a heavy 3-quart saucepan, sauté the onions and burdock in the olive oil over medium heat for 10 minutes.Add 6 cups of water and bring to a boil over high heat. Add the carrots, daikon, rutabagas, parsnips, shiitake mushrooms, kombu, ginger, mirin, and tamari.Lower the flame and simmer covered for 30 to 40 minutes or until the vegetables are tender. Remove the ginger and discard.Remove the kombu and shiitake mushrooms, slice into bite-size pieces, and return to the pot.Dissolve the kuzu in 1/4 cup cold water; stir into the stew and simmer for 1 or 2 minutes longer.Stir in the sesame oil. You should never cook with toasted sesame oil because high heat will release free radicals in the oil, making it toxic. Use toasted sesame oil as a last-minute addition; treat it like a flavor enhancer such as salt or vinegar.Serve with noodles or rice, accompanied by baked, marinated tofu, kimchee, and scallion garlic.
NB: Oden is a highlight of Japanese country cooking, generally a five-root stew.it features several fundamental ingredients of Japanese cuisine - kombu, shoyu, ginger, and rice wine (mirin). If you like, you can include additional root vegetables such as white turnips, jerusalem artichokes, celeriac (celery root), and parsley root. And oden is good for what ails you: It's a blood purifier and fortifier. For authenticity, cook it in a black iron kettle over a fire in the middle of your hut
~WHITE BEAN & SQUASH SOUP(4 servings of about cal 242, pro 8g, fat 8g, carb 38g, fibre 10g, calcium10%)-->2 tbsp extra-virgin olive oil, chop 1 onion & sweet red pepper, 3 cloves minced garlic, 1 tsp dried sage, 1/4 tsp salt, 1/4 t pepper, 3 cups cubed peeled butternut squash, 3 cups vegetable stock, 2.375 c cooked white kidney beans, Dash hot pepper sauce, 3 tbsp chopped fresh parsley__In saucepan, heat oil over medium heat; cook onion, red pepper, garlic, sage, salt and pepper until onion is softened, about 6 minutes. Add squash; cook, stirring, for 2 minutes. Add stock, 1-1/2 cups water, beans and hot pepper sauce; bring to boil. Reduce heat, cover and simmer until squash is tender, about 12 minutes. Stir in parsley.tomato.
~LENTIL AND TOMATO SOUP - SHAWRBAT `ADAS MAA BANADOURA(Serves10)1 cup lentils, rinsed7 cups water1 Tablespoon olive oil 2 medium size onions, chopped4 cloves garlic, crushed2 cups stewed tomatoes2 teaspoons salt1 teaspoon cumin 1 teaspoon ground coriander seeds1/2 teaspoon pepper1/8 teaspoon cayenne1/4 cup white rice, uncooked 1/4 cup lemon juicePlace lentils and water in a saucepan and bring to boil. Cover and cook over medium heat for 25 minutes.In the meantime, in a frying pan, heat oil and sauté onions and garlic until they turn golden brown. Stir in remaining ingredients, except lemon juice, and sauté for another 5 minutes.Stir the frying pan contents into the lentils and bring to boil. Cover and cook over low heat for 20 minutes or until rice and lentils are well-cooked. Stir in lemon juice and serve hot.Total Calories Per Serving: 115Fat: 2 grams
~BROAD BEAN SOUP - FOOL NABED(10 servings of 108 cal, 2g Fat)_2 cups large broad beans (soaked for about 24 hours), 8 cups water, 1 T olive oil, 2 Tablespoons grated ginger, 2 crushed cloves garlic, 2 t salt, 1 t pepper, 1 t cumin, 1/4 cup lemon juice, 2 T finely chopped parsley__Drain beans and remove skins. Place beans in saucepan with water and bring to boil. Cover and cook over medium heat for 1-1/2 hours or until well-cooked. Allow to cool. Puree in a blender; then return to saucepan and bring to boil, adding more water if necessary. Stir in remaining ingredients, except parsley, and bring to boil. Cook over medium heat for 5 minutes, stirring a few times. Place in bowls; then garnish with parsley before serving.
NB: Cooked fava beans - another name for broad beans - in cans can be substituted for the dry broad beans. The fava in cans are usually cooked with their skins, and hence the soup will be much darker in color. Substitute 4 cups of the canned fava for the 2 cups of the dried. Combine with remaining ingredients, except parsley, and purée; then bring to boil and cook for 5 minutes over medium heat.
~BROAD BEAN AND VEGETABLE SOUP - SHAWRBAT FOOL(10 servings of 144 cal, 2g fat)._2 cups large broad beans (soaked for about 24 hours), 1 T olive oil, 2 chopped medium onions, 4 crushed cloves garlic, 1 finely chopped hot pepper, 2 well chopped medium tomatoes, 1 finely chopped medium carrot, 1 medium potato (diced into 1/2-inch cubes), 1/2 cup finely chopped coriander leaves, 2 t salt, 1 t pepper, 1 t cumin, 8 cups water._Drain beans, remove skins, and set beans aside.Heat oil in a saucepan; then sauté onions, garlic, and hot pepper for 10 minutes. Add remaining ingredients and bring to boil. Cover and cook over medium heat for 1 hour or until broad beans are well-cooked, stirring a few times and adding more water if necessary.Note: 4 cups of pre-cooked fava beans can be substituted for the 2 cups of dry beans. If the cooked fava beans are used, cook the soup for only about 40 minutes.
~CHICKPEA SOUP - HASA AL-HUMMUS (8 servings of Cal 133,Fat: 4g)1 cup chickpeas, (soaked in water overnight then drained), 8 cups water, 1 Tablespoon olive oil, 2 chopped medium size onions, 8 cloves garlic (chopped into small pieces), 1 finely chopped small hot pepper, 1/2 cup finely chopped coriander leaves, 2 teaspoons salt, 1 teaspoon pepper, 1 teaspoon ground mustard seeds, 1/4 cup lemon juice__Place chickpeas and water in a saucepan and bring to boil. Cover and cook over medium heat for 1 hour.In the meantime, heat oil in a frying pan; then stir-fry onions, garlic, and hot pepper until they begin to brown. Add frying pan contents with the remaining ingredients to the chickpeas. Cover and cook over medium heat for 1 hour or until chickpeas are well-cooked.
~GAZSPACHO CON GARBANZOS(6 servings of 191, Protein 7 g, Carb 38 g, Fiber 9 g, fat 2 g, Potassium 1,260 mg, Calcium 88 mg)_1.875 c pre cooked garbanzo beans, 6 cups unsalted vegetable juice, 1 cup quartered cherry tomatoes, 1/2 cup chopped & seeded cucumber, 1/4 cup chopped red onion, 1/4 cup chopped cilantro or parsley , 1/4 teaspoon hot pepper sauce , 1 to 3 minced garlic cloves, 1/4 cup lime juice , 6 lime wedges__In a large bowl, add the beans, vegetable juice, tomatoes, cucumber, onion, cilantro, hot pepper sauce, garlic and lime juice. Stir well. Cover and place in the refrigerator for at least 1 hour or until well chilled. To serve, ladle the cold soup into chilled individual bowls and garnish with a lime wedge. Serve immediately.
~ARTICHOKE HEART & SOYBEAN SOUP (2 Servings of 178 cal, 6g fat, 21g carb, 14g pro, 8g fiber)_1 (14 oz) can or bottle of artichoke hearts, 1.875 c cooked soybeans, 1 garlic clove, 1 tsp grated ginger root, 1 tsp olive oil, 2 cups vegetable stock_Drain the artichoke hearts. Combine in a blender or food processor with the canned soybeans and process until smooth. Saute the garlic and ginger in the olive oil then stir in the artichoke heart/soybean puree and add the vegetable stock. Stir well and heat through.
~Broccoli Soup{{{subsitiute soymilk for dashi/kombu/kelp broth & record new nf}}(2 Servings-99 calories,3 g total fat, 13 g carbohydrate, 9 g protein, 6 g fiber,150 mg sodium) Ingredients:1 cup vegetable stock. 3 cups chopped broccoli (about 1/2 large bunch). 1 clove garlic, minced. 2 tsp grated ginger root. 1 cup soy milk. 1 tsp low-sodium soy sauce. 1/4 cup finely chopped red onion--Instructions-In a large saucepan, bring the vegetable broth to a boil. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan. Add the soy milk or skim milk and soy sauce. Warm over low heat. Serve sprinkled with chopped red onion.
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