Soup

When I was growing up, my mom used to make homemade soup at least once a month. Served up with homemade rolls, a salad, and dessert, it was perfection.

To that end, here are six vegetarian soup recipes to help you through the day, including Herbed Carrot Soup and Summer Minestrone Soup. Enjoy!

HEALTHIFIED BROCCOLI CHEDDAR SOUP

This yummy recipe is from the Food Network. Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Yield: 6 servings; Level: Easy

This can be viewed online by clicking here.

Ingredients

1 bunch broccoli

1 small onion, finely chopped

1 medium red-skinned potato, diced

1/4 cup all-purpose flour

3 cups low-sodium vegetable broth

Kosher salt and freshly ground black pepper

1/4 teaspoon freshly grated nutmeg

1 cup grated extra-sharp Cheddar

1 teaspoon Worcestershire sauce

One 12-ounce can fat-free evaporated milk

2 scallions, thinly sliced

Note: The recipe originally called for either chicken or vegetable broth. For obvious reasons, I've left this as just the veggie broth.

Directions

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.

Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Cook’s Note

Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.

SUMMER MINISTRONE SOUP

This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”

Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4

To view this online, click here.

Ingredients

1 tablespoon olive oil

1/2 cup finely chopped onion

1/4 teaspoon salt

2 cloves garlic, finely chopped

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried oregano leaves

1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained

1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)

1 medium zucchini, cut into 1/2-inch cubes

1 medium carrot, thinly sliced

1/2 cup fresh or frozen cut (1/2-inch) green beans

1/2 cup uncooked elbow macaroni

1 carton (32 oz) Progresso™ broth vegetable

Shredded Parmesan cheese, if desired

Directions

In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.

Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.

To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.

Expert Tips

Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.

Canned chickpeas are a good substitute for the cannellini beans in this soup.

HERBED CARROT SOUP



From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett



2 pounds of carrots, chopped

1 large onion, diced

6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking

2 cloves garlic, crushed

4 Tbs of butter

6 C of vegetable stock

Freshly grated mace or nutmeg

Salt & pepper to taste

Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.

Note: The original recipe called for vegetable or chicken stock.

VEGETARIAN TORTILLA SOUP

This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”

Yield: 4 servings; Time: 1 1/4 hours

To view this online, click here.

Ingredients

For the Soup:

2 tablespoons vegetable oil

1 large yellow onion, finely chopped

4 cloves garlic, finely chopped

1 jalapeño, seeds removed, finely chopped

Kosher salt and freshly ground pepper

1 1/2 teaspoons chile powder

2 chipotles in adobo, finely chopped

1 (28-ounce) can whole peeled tomatoes, drained and crushed

4 cups vegetable broth

2 cups corn kernels, fresh or frozen and thawed

For the Tortillas and Assembly:

2 cups vegetable oil

8 small corn tortillas, cut into 1/4-inch strips

Kosher salt

1 avocado, pitted and cut into 1/2-inch pieces

3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack

3/4 cup sour cream or crema

1/2 cup chopped cilantro

1/4 red or yellow onion, finely chopped

Lime wedges, for serving

Preparation

Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.

Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.

Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.

Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.

LENTIL SOUP

This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cooki Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy

To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.

Ingredients

2 tablespoons olive oil, plus extra for drizzling

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, chopped

Salt and freshly ground black pepper

1 (14-1/2-ounce) can diced tomatoes

1 pound lentils (approximately 1 1/4 cups)

11 cups low-salt chicken broth

4 to 6 fresh thyme sprigs

2/3 cup dried elbow pasta

1 cup shredded Parmesan

Directions

Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.

Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.

Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetable broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

3 tablespoon olive oil

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

Soup's On!

When it's chilly out (or downright cold!), there's something wonderful about a bowl of homemade soup. The smell, the flavor, the way it warms one up...what's not to love?

That said, here are six yummy soup recipes to help you through the day, including Vegetable and Bean Soup and Slow-Cooker Lentil Soup. Enjoy!

VEGETARIAN TORTILLA SOUP

This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”

Yield: 4 servings; Time: 1 1/4 hours

To view this online, click here.

Ingredients

For the Soup:

2 tablespoons vegetable oil

1 large yellow onion, finely chopped

4 cloves garlic, finely chopped

1 jalapeño, seeds removed, finely chopped

Kosher salt and freshly ground pepper

1 1/2 teaspoons chile powder

2 chipotles in adobo, finely chopped

1 (28-ounce) can whole peeled tomatoes, drained and crushed

4 cups vegetable broth

2 cups corn kernels, fresh or frozen and thawed

For the Tortillas and Assembly:

2 cups vegetable oil

8 small corn tortillas, cut into 1/4-inch strips

Kosher salt

1 avocado, pitted and cut into 1/2-inch pieces

3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack

3/4 cup sour cream or crema

1/2 cup chopped cilantro

1/4 red or yellow onion, finely chopped

Lime wedges, for serving

Preparation

Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.

Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.

Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.

Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.

BROCCOLI CHOWDER

From Diabetic Gourmet. Yield: 6 servings, 1 cup each

Source: "The Eating Well Diabetes Cookbook"

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion, chopped (1-1/2 cups)

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 large potato, peeled and diced (1-1/2 cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

3-1/2 cups vegetable broth (two 14-ounce cans)

8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat

LENTIL SOUP

This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cooki Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy

To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.

Ingredients

2 tablespoons olive oil, plus extra for drizzling

1 medium onion, chopped

2 carrots, peeled and chopped

2 celery stalks, chopped

2 garlic cloves, chopped

Salt and freshly ground black pepper

1 (14 1/2-ounce) can diced tomatoes

1 pound lentils (approximately 1 1/4 cups)

11 cups low-salt chicken broth

4 to 6 fresh thyme sprigs

2/3 cup dried elbow pasta

1 cup shredded Parmesan

Directions

Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.

Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.

Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.

SLOW COOKER LENTIL SOUP

This is from Weight Watchers. Each serving is 1 point; Makes 8 servings; Prep Time: 12 minutes; Cook Time: 8 hours; Total Time: 8 hours 12 minutes; Level: Easy

Ingredients

2 medium uncooked carrots, peeled, cut into large chunks

2 ribs uncooked celery, medium, cut into large chunks, reserve celery leaves for garnish, if desired

1 medium uncooked onion, cut into large chunks

2 medium cloves garlic, minced

2 cups dry lentils, picked over

3 leaves bay leaf

1/2 tsp dried thyme, crushed

1/2 tsp table salt, or to taste

1/4 tsp black pepper, or to taste

8 cups canned veggie broth

Directions

Place all the ingredients in a 4- to 5-quart slow cooker in the following order: carrots, celery, onion, garlic, lentils, bay leaves, thyme, salt, pepper, and broth. Cover the slow cooker; cook on the low setting for 6 hours. Uncover, and heat for 30 minutes more; remove bay leaves, and garnish with celery leaves, if using, before serving.

Serving size: about 1-1/2 cups.

Notes

To thicken the soup, remove 1 cup of cooked lentils and puree them in a food processor; stir the pureed lentils back into the soup. For a lighter flavor, replace 4 cups of chicken broth with 4 cups of water. To make this vegetarian, substitute a cup of sliced shiitake mushroom caps for the Canadian bacon and use vegetable broth.

ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES

This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.

2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided

3 medium apples, peeled and diced (3 cups), divided

2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided

1 Tbs. olive oil

1 Tbs. pure maple syrup

1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks

1/2 cup apple juice

1 Tbs. apple cider vinegar

Preheat oven to 350°F. Coat baking sheet with cooking spray.

Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.

Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.

Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.

nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetable broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

3 tablespoon olive oil

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

Soup's On!

Soup is one of those comfort foods that fills the body and soul. It also comes in handy for using up little bits of left-overs - veggies, cooking liquids, bits of rice or pasta...I still have fond memories of my mom's soups, usually dished out of a large, white soup tureen, frequently served with homemade rolls. Yum!

And now, without further intro, here are six vegetarian soup recipes for you to try. Enjoy!

EASY PEA SOUP

This comes from Nigella Lawson in The New York Times cooking e-newsletter. Nigella wrote, “One of my regular near-instant meals is pea soup, which I make by tossing sliced scallions in a little garlic-infused oil (or using regular olive oil and mincing a clove of garlic into it) and then by adding peas from the freezer.” Yield: 2 to 4 servings; Time: 15 minutes.

This was featured in “AT MY TABLE; In January, Comfort Comes On the Stove or in a Bowl and can be viewed online here.

Ingredients

1 tablespoon garlic-infused oil

2 scallions, finely sliced

4 cups (two 10-ounce packages) frozen peas

Chicken or vegetable stock concentrate (powder, paste or cube)

2 to 3 tablespoons grated Parmesan cheese

Preparation

Place a saucepan over medium-low heat, and add oil and scallions. Stir until heated, then add frozen peas. Stir well with a wooden spoon.

Add 3 cups boiling water and stock concentrate to taste. Cover, and cook at a lively simmer until peas are tender, 5 to 10 minutes. Remove from heat, and allow to cool until no longer steaming.

Transfer soup to a blender. Add cheese, and purée until mixture is very smooth. Serve immediately or, if desired, reheat to taste.

HERBED CARROT SOUP



From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett



2 pounds of carrots, chopped

1 large onion, diced

6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking

2 cloves garlic, crushed

4 Tbs of butter

6 C of vegetable stock

Freshly grated mace or nutmeg

Salt & pepper to taste

Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.

Note: The original recipe called for vegetable or chicken stock.

VEGETARIAN TACO SOUP IN THE CROCKPOT

This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both! This vegetarian taco soup recipe isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.” Prep Time: 5 minutes; Cook Time: 480 minutes (8 hours); Total Time: 485 minutes; Yield: 6 servings as a main dish

To view this online, click here.

Ingredients

1 can corn kernels, drained

1 can kidney beans or navy beans, drained

1 can pinto beans, drained

1 can black beans, drained

1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)

1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain

1 package taco seasoning mix

1/4 tsp cumin

3/4 tsp onion powder

1/2 teaspoon salt

1/2 tsp garlic powder

Optional garnishes:

tortilla chips or corn chips

grated cheese

chopped green onions

fresh chopped cilantro

Preparation

Cook on low crockpot setting for 8-10 hours.

If you're in a hurry, you can also set this on high in the crockpot for 3 hours.

Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.

This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.

THREE-BEAN SOUP

While this soup can be fixed anytime, it’s one of my favorite quick weekend meals, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”

To view this online, click here.

2 Tbs. vegetable oil

1 large onion, diced (about 2 cups)

1 15.5-oz. can navy beans, drained and rinsed

1 15.5-oz. can black beans, drained and rinsed

6 cloves garlic, minced (about 2 Tbs.)

2 cups low-sodium vegetable broth or water

1 15.5-oz. can great Northern beans, drained and rinsed

Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.

Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.

Spoon into individual soup bowls, and serve hot.

Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars

VEGETABLE AND BEAN SOUP

This recipe is from Diabetic Gourmet

Yield: 6 servings

Source: "The Everyday Low-Carb Slow Cooker Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Notes: This recipe originally calls for chicken broth and butter. To make it vegetarian, I've substituted vegetarian broth and olive oil.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetarian broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons olive oil (Note: this is in place of butter – for a total of 3 tablespoons of olive oil)

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

BUTTERNUT SOUP

This recipe comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.

To view this online, click here.

Ingredients

1 butternut squash diced

1 sweet potato diced

1 onion finely chopped

1 tablespoon olive oil

cinnamon to taste

1 teaspoon nutmeg

salt to taste

3 tablespoons plain low fat yogurt

2 vegetable cubes (see note above)

Directions

In a large pot, add the olive oil and onion, stir until soft.

Then add the butternut and sweet potato and cover with boiled water half an inch over.

Add the stock cubes, nutmeg and salt.

Cook until veggies are soft.

Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!

Friday Recipes

I've been under the weather all week and, while I am on the mend, I'm recycling November 9, 2015's post. Monday, I'll be back to new posts. In the meantime, Enjoy!

Here are today's six recipes to get you going. Enjoy!

THREE-BEAN SOUP

This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”

2 Tbs. vegetable oil

1 large onion, diced (about 2 cups)

1 15.5-oz. can navy beans, drained and rinsed

1 15.5-oz. can black beans, drained and rinsed

6 cloves garlic, minced (about 2 Tbs.)

2 cups low-sodium vegetable broth or water

1 15.5-oz. can great Northern beans, drained and rinsed

Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.

Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.

Spoon into individual soup bowls, and serve hot.

Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars

APPLE-CRANBERRY CRISP

I'm not sure where I originally found this; probably on an old emailing list.

2 pounds Granny Smith apples - peeled, cored and thinly sliced

3/4 cup cranberries

1/4 cup white sugar

3 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1/3 cup quick-cooking oats

1/3 cup all-purpose flour

1/2 cup packed light brown sugar

1/4 cup butter, cut into pieces

1/2 cup chopped pecans

Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.

In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.

In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.

Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.

BAKED ZITI

This was originally posted on April 2, 2010. Great for a yummy, easy meal.

What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.

Here's what it takes:

16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese

Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.

Pre-heat oven to 350 degrees F.

Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.

Serve with a salad and possibly garlic bread.

See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?

VEGETABLE AND BEAN SOUP

This recipe is from Diabetic Gourmet

Yield: 6 servings

Source: "The Everyday Low-Carb Slow Cooker Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Notes: This recipe originally calls for chicken broth and butter. To make it vegetarian, I've substituted vegetarian broth and olive oil.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetarian broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons olive oil (Note: this is in place of butter – for a total of 3 tablespoons of olive oil)

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

POTATO GNOCCHI

This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)

2 1/2 lb. russet or Idaho potatoes

1/2 tsp. salt

1 large egg, lightly beaten

3/4 cup potato starch

Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.

Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.

Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.

Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.

nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free

CRANBERRY STUFFED ACORN SQUASH

Peggy Trowbridge Filippone, About.com's Homecooking guide, writes, “Oragne marmalade, cranberries, brown sugar, sweet onion, and spices sweeten up stuffed acorn squash cooked in the microwave. Kids may even consider this dessert!”

Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yields 4 servings

Ingredients:

2 (1-pound) acorn squash

1-1/2 cups fresh or frozen cranberries

1/4 cup finely-minced sweet onion

3 Tablespoons orange marmalade or orange juice

2 Tablespoons brown sugar

2 Tablespoons butter, melted but cool

1 teaspoon lemon juice

1/4 teaspoon fresh-grated nutmeg

1/4 teaspoon ground cinnamon

1/4 teaspoon kosher salt

Preparation:

Pierce the acorn squash all over with a fork or sharp knife so it will not burst in the microwave. Cook on High for 6 to 10 minutes (microwave power levels vary, so check). Turn the squash over, if necessary, and cook an additional 3 to 5 minutes until fork-tender. Remove from microwave and let rest for 10 minutes.

While the acorn squash is resting, stir together cranberrries, sweet onion, marmalade or orange juice, brown sugar, butter, lemon juice, nutmeg, cinnamon, and salt until well-combined. Place mixture in a micro-safe bowl, cover with plastic wrap (venting to let air pressure escape), and cook on High for 3 minutes. Remove and stir. Cook an additional 2 to 3 minutes or until cranberries have popped and softened. Remove and let cool slightly while you proceed with the acorn squash.

Cut the acorn squash in half from stem to point and remove seeds. Place cut-side up on a platter. Fill with the cranberry mixture. If necessary, cover and reheat on a micro-safe platter on High for 1 to 3 minutes, until heated through. Let rest 5 minutes before serving.

Meatless Monday

Hope your weekend was good. Mine was, even if it was too short! Here are today's six recipes to get you going. Enjoy!

THREE-BEAN SOUP

This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”

2 Tbs. vegetable oil

1 large onion, diced (about 2 cups)

1 15.5-oz. can navy beans, drained and rinsed

1 15.5-oz. can black beans, drained and rinsed

6 cloves garlic, minced (about 2 Tbs.)

2 cups low-sodium vegetable broth or water

1 15.5-oz. can great Northern beans, drained and rinsed

Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.

Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.

Spoon into individual soup bowls, and serve hot.

Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars

APPLE-CRANBERRY CRISP

I'm not sure where I originally found this; probably on an old emailing list.

2 pounds Granny Smith apples - peeled, cored and thinly sliced

3/4 cup cranberries

1/4 cup white sugar

3 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1/3 cup quick-cooking oats

1/3 cup all-purpose flour

1/2 cup packed light brown sugar

1/4 cup butter, cut into pieces

1/2 cup chopped pecans

Preheat oven to 375 degrees F (190 degrees C.) Butter an 8 inch square baking dish.

In a large bowl, mix together apples, cranberries, white sugar, cinnamon and nutmeg. Place evenly into baking dish.

In the same bowl, combine oats, flour and brown sugar. With a fork, mix in butter until crumbly. Stir in pecans. Sprinkle over apples.

Bake in preheated oven for 40 to 50 minutes, or until topping is golden brown, and apples are tender.

BAKED ZITI

This was originally posted on April 2, 2010. Great for a yummy, easy meal.

What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.

Here's what it takes:

16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese

Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.

Pre-heat oven to 350 degrees F.

Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.

Serve with a salad and possibly garlic bread.

See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?

VEGETABLE AND BEAN SOUP

This recipe is from Diabetic Gourmet

Yield: 6 servings

Source: "The Everyday Low-Carb Slow Cooker Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Notes: This recipe originally calls for chicken broth and butter. To make it vegetarian, I've substituted vegetarian broth and olive oil.

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans vegetarian broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons olive oil (Note: this is in place of butter – for a total of 3 tablespoons of olive oil)

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

POTATO GNOCCHI

This comes from the January/February 2013 issue of Vegetarian Times, page 38. It starts off, “The secret to fluffy, tender gnocchi is to make the dough while the mashed potatoes are hot, add just enough liquid to hold it together, and work it as little as possible. To freeze: place cooked gnocchi on a parchment-lined baking sheet in the freezer, freeze until gnocchi are hard, and transfer to resealable plastic bags. To reheat: add frozen gnocchi to boiling water, and cook 2 to 3 minutes, or until heated through. Serve with your favorite pasta sauce and cheese.” Serves 6 (makes about 100 gnocchi)

2 1/2 lb. russet or Idaho potatoes

1/2 tsp. salt

1 large egg, lightly beaten

3/4 cup potato starch

Preheat oven to 350°F. Prick potatoes all over with fork, and bake 45 minutes to 1 hour, or until soft to touch. Slice open, and let cool 10 minutes.

Scoop out potato flesh (it will still be hot); reserve skins for another use. Mash potato flesh in bowl or put through potato ricer. Stir in salt, then egg with fork. Stir in potato starch until dough comes together and no longer sticks to fork or your hands.

Scoop out 1/2 cup dough, and roll into 3/4-inch-thick rope on work surface dusted with potato starch. Cut rope into 3/4-inch pieces. Set back of fork atop 1 gnocchi, and use fork to roll gnocchi toward you, making light indentations with fork tines. Transfer to parchment-lined baking sheet.

Bring pot of salted water to a boil. Add gnocchi, and cook 2 minutes, or until gnocchi float to top. Drain, and serve.

nutritional information Per Serving (about 16 gnocchi): Calories: 207; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 31 mg; Sodium: 213 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free

CRANBERRY STUFFED ACORN SQUASH

Peggy Trowbridge Filippone, About.com's Homecooking guide, writes, “Oragne marmalade, cranberries, brown sugar, sweet onion, and spices sweeten up stuffed acorn squash cooked in the microwave. Kids may even consider this dessert!”

Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yields 4 servings

Ingredients:

2 (1-pound) acorn squash

1-1/2 cups fresh or frozen cranberries

1/4 cup finely-minced sweet onion

3 Tablespoons orange marmalade or orange juice

2 Tablespoons brown sugar

2 Tablespoons butter, melted but cool

1 teaspoon lemon juice

1/4 teaspoon fresh-grated nutmeg

1/4 teaspoon ground cinnamon

1/4 teaspoon kosher salt

Preparation:

Pierce the acorn squash all over with a fork or sharp knife so it will not burst in the microwave. Cook on High for 6 to 10 minutes (microwave power levels vary, so check). Turn the squash over, if necessary, and cook an additional 3 to 5 minutes until fork-tender. Remove from microwave and let rest for 10 minutes.

While the acorn squash is resting, stir together cranberrries, sweet onion, marmalade or orange juice, brown sugar, butter, lemon juice, nutmeg, cinnamon, and salt until well-combined. Place mixture in a micro-safe bowl, cover with plastic wrap (venting to let air pressure escape), and cook on High for 3 minutes. Remove and stir. Cook an additional 2 to 3 minutes or until cranberries have popped and softened. Remove and let cool slightly while you proceed with the acorn squash.

Cut the acorn squash in half from stem to point and remove seeds. Place cut-side up on a platter. Fill with the cranberry mixture. If necessary, cover and reheat on a micro-safe platter on High for 1 to 3 minutes, until heated through. Let rest 5 minutes before serving.