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Soups and Sandwiches

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

… Tomato, Carrot & Beetroot Soup …
Serves- 1 person
Ingredients
1 Beetroot
1 Carrot
1 Tomato
1 small ginger
2 cloves garlic
Salt to taste
Black pepper powder
A dash of Canola or Grapeseed oil (if desired - for extra taste)

Method

  • Wash all the vegetables well.
  • Cut the vegetables finely and boil.
  • Once done mix in a mixture grinder and strain.
  • Take a vessel and add a dash of Canola or Grapeseed oil (if desired - for extra taste). Add the above strained ingredients and cook.
  • Add black pepper.
  • Serve hot.
… Broccoli & Asparagus Soup …
Serves- 1 person
Ingredients
150 gms Broccoli
2 sticks Asparagus
5 leaves of Basil
1 small Ginger
2 cloves of Garlic
A dash of Canola oil or Grapeseed oil
Salt to taste

Method

  • Wash all the vegetables well.
  • Cut the vegetables finely and boil.
  • Once boiled, mix in a mixture - grinder and strain.
  • Take a vessel, add little Canola or Grapeseed oil. Add the strained ingredients and cook.
  • Add black pepper.
  • Serve hot.
… Classic Black Bean Soup …
Prep: 3 hours, 30 minutes
Serves: 6 to 8
1 ¾ cups black beans, measured dry, and then soaked overnight
12 cups of water
2 teaspoons olive oil or water for sautéing
1 ½ cups onion, diced
2 teaspoons minced garlic
½ cup spring onion, diced
¾ cup carrot, diced
¾ cup red pepper, diced
2 teaspoons ground sage
1 bay leaf
1 teaspoon ground rock salt or salt free seasoning
2 teaspoons powdered vegetable broth or 1 vegetable bouillon
Fresh ground pepper to taste

Make this soup on a cool day and simmer it for hours to bring the beans to a nice soft consistency. Although the quick-soak method will work for this recipe, it is preferable to soak the beans overnight to cut the cooking time by at least an hour.

Discard soaking water from beans. Beans will have swollen to much more than 1 ¾ cups, so do not re-measure the soaked beans. In large, heavy bottomed soup pot, heat olive oil or water and onion, garlic, spring onion, carrot, and red pepper. Add sage and bay leaf and sauté for several minutes or until onions begin to wilt. Add soaked and drained beans and fresh water. Bring to the boil and skim off any scum that may form on the top.

Reduce cooking temperature to low, cover soup and allow to cook for 3 hours, stirring occasionally and taking care that heat is low enough so that beans do not stick. At end of cooking time, uncover and allow soup to continue cooking as you stir in salt, if desired, powdered vegetable broth and fresh pepper to taste. Use hand blender to puree soup to desired consistency, breaking down only about half the beans, or transfer half the soup to a blender, puree, and return to soup pot. Adjust seasonings.

… Full of Life Vegetable Soup …
Prep: 15 minutes
Serves: 3 to 4
1 small onion
2 spring onions
2 celery stalks
2 carrots
2 courgettes
1 garlic clove, pressed
2 green chard leaves
2 cups broccoli florets
1 tablespoon olive oil
6 cups water
2 vegetable bouillon cubes or 2 tablespoons powdered vegetable broth
½ cup minced fresh parsley

This is a marvelous soup at any time but especially when someone is feeling a little out-of-sorts and wants something warm and soothing for dinner.

Cut vegetables in 12 mm dice, except for chard broccoli. Coarsely chop chard and cut broccoli into thin florets. In a large pot, sauté onion, spring onions, celery, carrots, courgettes, and garlic in oil. Add water and bouillon cube and bring to boil. Simmer, covered, for 5 minutes. Add chard and broccoli to pot. Return to a boil and simmer, covered, for another 5 minutes. Stir in parsley. Cover and remove pot from heat for 2 minutes. Uncover and serve.

… Lentil Soup with Elbow Macaroni …
Prep: 1 hour, 30 minutes
Serves: 6
4 tablespoons olive oil
2 garlic cloves, minced
1 large red onion, finely chopped
1 bay leaf
1 large celery stalk, finely chopped
1 medium carrot, finely chopped
1 ½ cups brown or green lentils, washed and cleaned
3 sprigs fresh thyme, or ¼ teaspoon dried
½ cup minced fresh parsley
14 cups water
6 fresh plum tomatoes, peeled, seeded, chopped, and juice squeezed out and reserved; or 1 (450g) can plum tomatoes, seeds squeezed out, tomatoes chopped, and juice reserved (optional)
½ cup elbow macaroni or other similar pasta
2 tablespoons soy miso (optional) or 2 vegetable bouillon cubes
Ground rock salt
Fresh Ground pepper

Heat oil with garlic and red onion in a soup pot. Add bay leaf, celery, and carrot and sauté briefly. Add lentils, mixing well. Add thyme and parsley and mix in. Cook on medium heat until vegetables begin to soften slightly, then add water, juice from tomatoes, and chopped tomatoes. Cover, and simmer for 45 minutes. Stir in pasta and miso. Return to the boil and simmer, uncovered, for 30 minutes longer, or until pasta is tender. Add extra water to thin the soup, if necessary; then season with salt and pepper to taste.

… Corn and Sausage Chowder …
One 20-ounce refrigerated shredded potatoes
One 14-1/2 ounce can reduced-sodium chicken broth
One 10-ounce package frozen whole kernel corn
2 cups no-fat milk
12 ounces 97 percent fat-free cooked sausages halved lengthwise and sliced
1/3 cup sliced spring onions
¼ teaspoon pepper.

After you’ve spent a busy day dashing around, you want a dinner solution, not a dinner problem. That’s where this hearty meal-in-a-bowl comes in it’s delicious, nutritionally balanced and best of all, ready to munch up in about 20 minutes.

Combine shredded potatoes, chicken broth and the whole kernel corn and heat. Bring mixture just to boiling; reduce heat; Simmer, covered, for 10 minutes or until potatoes are just tender, stirring just occasionally; Using a potato masher, slightly mash potatoes. Stir in the milk, sausages spring onions and ¼ teaspoon pepper. Makes 5 servings.

Season to taste with:
• Salt and pepper
• Green or red bottled hot pepper sauce (optional)

Here’s the nutrition scoop for each hearty bowlful: 264 calories, 19g protein 2g fat (0g sat. fat), 26 mg cholestrol, 1,243 mg sodium, 42 g carbohydrates, and 3 g fibre. Daily Values:8% vit. A, 186% vit.C, 10% calcium, and 6% iron.

… Cinnamon-Spiced Pumpkin Soup …
Prep: 10 minutes
1 15-ounce can pumkin
1 14 ½ -ounce can reduced-sodium chicken broth
1 cup fat-free milk
1 tablespoon light brown sugar
¼ teaspoon ground cinnamon
1/8 to ¼ teaspoon ground nutmeg
¼ teaspoon salt

Stir together pumpkin, chicken broth, and milk in a large saucepan, Stir in brown sugar, cinnamon, nutmeg, and salt; heat just to boiling. Reduce heat and simmer, uncovered, for 5 minutes.

To serve, pour into mug. Makes 6 (3/4 cup) side-dish servings.

Nutritional facts per serving
Calories: 54, total fat:1g, saturated fat: 0g, sodium: 307mg, carbohydrate: 10g, fiber: 2g, protein:3g, vitamin A: 158%, vegetables: 2 diabetic exchange.

… Garden Vegetable Gazpacho …
Prep: 15 minutes
Chill: 2 hours
3 medium tomatoes, peeled and chopped (2-1/4 cups)
½ cup chopped yellow or green capsicum
2 green onions, thinly sliced (1/4 cup)
½ teaspoon dried basil, crushed
1 clove garlic, minced
1 5-1/2-ounce can reduced-sodium tomato juice
½ cup reduced-sodium chicken broth
1 tablespoon lemon juice
Dash of freshly ground pepper
Several dashes of bottled hot pepper sauce
Fresh basil leaves (optional)
1/8 teaspoon salt

Combine tomatoes, capsicum, green onions, basil, and garlic in a large mixing bowl. Stir in tomato juice, chicken broth, lemon juice, salt, pepper, and hot pepper sauce. Cover and chill in the refrigerator for 2 to 24 hours.

To serve, ladle soup into chilled soup bowls or mugs. If desired, garnish with basil leaves. Makes 4 servings.

Make-Ahead Tip: Prepare soup up to 24 hours ahead. Chill; serve as directed.

Nutritional facts per serving calories: 41, total fat: 1g, sodium: 162mg, carbohydrate: 9g, fiber: 2g, protein: 2g, vitamin A: 11%, vitamin C: 94%

… Open- Face Garden Sandwich …
Prep: 25 minutes
Bake: 10 minutes
Broil: 3 minutes
1 small zucchini, thinly sliced (about ¾ cup
1 small yellow or red capsicum, thinly sliced
1 medium onion, sliced
1/3 cup sliced fresh mushrooms
½ of a red sweet pepper, cut into thin strips
Olive oil nonstick cooking spray
Salt and pepper
4 pita bread round
4 teaspoons fat-free Italian salad dressing
¾ cup shredded low-fat cheese (3 ounces)

Place vegetables on a baking sheet ; coat with cooking spray, Roast in a 450 degree F oven about 10 minutes or until tender. Season with salt and pepper.

Arrange vegetables on bread; drizzle with dressing. Top with cheese. Place on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes or until cheese melts. Makes 4 servings.

Nutritional facts per serving
Calories:269, total fat: 5g, saturated fat: 2g, cholesterol: 20 mg, sodium: 453mg, carbohydrate: 38g, fiber:1g, protein:12g

… Pumpkin Soup …
1-1/2 teaspoons vegetable oil
¼ cup finely chopped onion
1 to 2 teaspoons curry powder
½ teaspoon ground ginger
24 ounces frozen cooked pumpkin, thawed
1 cup reduced-sodium chicken broth
1 cup apple juice
¼ teaspoon salt

It’s a tasty way to get vitamin A. Pumpkin blessed with a velvety texture, a buttery taste, plus a good amount of dietary fiber, makes a nutrient packed soup base. In addition the golden hue is a clue that this soup is packed with vitamin A, crucial to maintaining the body’s cells. Make a meal of pumpkin soup by serving it with whole
meal, bread rolls and green salad.

In a medium saucepan, heat the vegetable oil. Add the onion, curry powder, and ground ginger.

Cook and stir 2 minutes before adding the cooked pumpkin chicken broth, apple juice and ¼ teaspoon salt.

Heat through.Ladle into soup bowls. Top each serving with a swirl of yogurt or sour cream. If desired, sprinkle with pistachio nuts.

Nutrition facts per serving: 142 cal., 3 g total fat (1 g sat. fat), 1 mg chol., 353 mg
sodium, 26 g carbo., 5 g fiber, and 5 g pro. Daily Values: 60% vit. A, 29% vit. C,
70 % calcium, and 7% iron.