Carrot and Red Pepper Soup

Though this looks like baby food, it is surprisingly delicious! I crave it.

Makes 4 1 1/2-cup servings


1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers
2 cups soymilk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
¹/₂ teaspoon salt
¹/₄ teaspoon freshly ground black pepper

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.

Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. Add some of the soymilk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.
Per 1 1/2-cup serving

• Calories: 124
• Fat: 2.3 g
• Saturated Fat: 0.4 g
• Calories from Fat: 16.9%
• Cholesterol: 0 mg
• Protein: 5.8 g
• Carbohydrates: 21.9 g
• Sugar: 11.2 g
• Fiber: 4.9 g
• Sodium: 418 mg
• Calcium: 190 mg
• Iron: 1.9 mg
• Vitamin C: 102.8 mg
• Beta Carotene: 8274 mcg
• Vitamin E: 3.5 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Jill’s Lazy Sunday Stew

This stew is quick and easy. It makes tons and is so good. Trully a lazy sunday stew.

Serve it with some garlic bread and a salad for a great meal. The chili powder in this recipe gives the stew the kick it needs to keep you warm on those particularly cold days, while the beans provide protein, calcium, and fiber to keep you feeling fuller, for a longer period of time. This recipe is courtesy of Jill Ovnik. Jill is a Food for Life instructor for The Cancer Project who believes that education and exposure to the right foods can improve health and change lives. Jill is the founder and president of the website Vegan Gal (www.vegan-gal.com). She is also the writer and producer of the DVD Change Your Food, Change Your Life. Jill received her certification from the Food Studies Institute.

Jill’s Lazy Sunday Stew Directions Makes 8 servings 1 30-ounce bag frozen hash brown potatoes 2 14-ounce cans tomato sauce or diced tomatoes (if you prefer chunky soups)    1 1/2 cups water 2 15-ounce cans kidney beans, drained and rinsed       1 15-ounce can black beans, drained and rinsed (optional) 1 cup frozen corn                5 ounces (about 1 cup) frozen spinach 3 tablespoons chili powder                2 tablespoons ground cumin 1 tablespoon garlic powder                salt, to taste (optional) 1 tablespoon vinegar (optional)                3 or 4 green onions, chopped (optional) Combine tomato sauce or diced tomatoes, potatoes, and water. Cover the pot and simmer at medium-high heat until potatoes are tender, about 20 minutes. Add the beans, frozen corn and spinach, and spices. Turn down the heat to a low setting and simmer until all flavors are blended. Serve the soup garnished with chopped green onions. Nutrition Information Per serving (1/8 of recipe): calories: 282 fat: 1.7 g saturated fat: 0.3 g calories from fat: 5.2% cholesterol: 0 mg protein: 11.9 g carbohydrate: 59 g sugar: 7.1 g fiber: 11.3 g sodium: 687 mg calcium: 93 mg iron: 4.8 mg vitamin C: 21.9 mg beta-carotene: 1549 mcg vitamin E: 2.8 mg Recipe from Jill Ovnik A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids your body needs. Learn more.

Black and White Bean Chili

This is from the P90X nutrition plan

1 t canola oil
1 c onion, diced
2 c fat-free chicken broth, low sodium
6 oz canned tomato paste
4 oz green chilies, chopped
1 t cumin
16 oz canned black beans, drained and rinsed
16 oz canned navy beans, drained and rinsed

Serves 6

1. In a large soup pot, heat the oil over medium-high heat. Add the onions and cook for 5 minutes.
2. Add the broth, tomato paste, chilies, cumin, and beans. Bring to a boil.
3. Reduce heat to low and simmer for 10 to 15 minutes, stirring occasionally.

202 calories
2 g Total Fat
15 g Protein
35 g Carbs
964 mg Sodium

Potato Vegetable Soup

This soup is thick, chunky and filling.

Makes 8 1-cup servings

3 med potatoes, scrubbed and cut into 1/2-inch cubes
2 celery stalks, sliced
1 large carrot, sliced
2 c shredded green cabbage
3 c water
1 c fortified unsweetened soy- or rice milk
3/4 t salt
1/4 t black pepper

Combine potatoes, celery, carrot, cabbage, and water in large pot. Bring to a simmer, then cover and cook until tender, about 15 minutes.

Transfer about 3 cups of the mixture to a blender. Add non-dairy milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix. Heat gently before serving.

Per 1-cup serving

• Calories 77
• Fat .6 g
• Protein 2.5 g
• Carbs 16.4 g
• Sugar 2.4g
• FIber 2.8 g
• Vit C 13.3 mg
• Beta Carotene: 736 mcg
• Vit E .2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D; recipe by Jennifer Raymond, M.S, R.D