¾ cup soy milk
Grated lemon zest for garnish (optional)
Split Pea Soup
Lots of people love split pea soup but have a notion that it's difficult to create. The creamy texture of this soup is sure to satisfy your yearning for “creamy stuff,” and it's totally lactose free!
Sort and wash dried peas. Place peas in a large heavy saucepan.
Add remaining ingredients. Bring to a boil. Reduce heat, cover and simmer until peas are tender, about 1 hour.
Process half the mixture at a time in a blender until smooth. Serve hot.
Serves 4; Serving size 1¼ cup
Calories: 240.86
Fat: 2.19 grams
Saturated Fat: 0.58 grams
Carbohydrates: 39.19 grams
Calcium: 44.29 mg
Lactose: 0.0 grams
½ pound dried split peas
4 cups water
¾ cup chopped onion
½ cup chopped carrots
½ cup chopped lean ham
½ teaspoon ground celery seeds
¼ teaspoon salt
¼ teaspoon freshly ground pepper
¼ teaspoon dried whole marjoram, crushed
⅛ teaspoon dried whole thyme
Chinese Chicken Soup
Use this flavorful twist on chicken noodle soup to help get over a cold.
Cut chicken into strips. Coat a heavy medium saucepan with cooking spray. Add oil and place over medium-high heat.
Add chicken strips and mushrooms. Sauté, stirring occasionally. Be sure chicken is no longer pink. Add chicken broth and bring to a boil.
In a small bowl, combine cornstarch, water, and soy sauce. Stir until well-blended, then stir into mixture in saucepan. Reduce heat and simmer for 5 minutes.
Remove from heat. Stir in lemon juice. Serve while hot. Garnish each bowl with a lemon slice.
Serves 4
Calories: 177.70
Fat: 4.81 grams
Saturated Fat: 1.17 grams
Carbohydrates: 5.21 grams
Calcium: 21.59 mg
Lactose: 0.0 grams
3 boneless, skinless chicken breasts
Nonstick cooking spray
1 teaspoon olive oil
8 large fresh mushrooms, sliced
4 cups chicken broth
1 tablespoon cornstarch
2 tablespoons water
1 tablespoon soy sauce
2 tablespoons lemon juice
Lemon slices for garnish (optionalchapter )
Bean, Barley, and Mushroom Soup
This easy-to-make recipe warms your house and fills it with tantalizing aromas for hours leading up to dinner time.
Soak dried lima beans and barley overnight. Rinse and drain.
In a large soup pot, combine beans, barley, onions, celery, carrot, parsley, and water. Cover and cook over low heat until beans are tender, approximately 2½ hours.
Add mushrooms. Salt and pepper to taste. Cook for an additional 10 minutes.
Serves 6
Calories: 171.26
Fat: 0.68 grams
Saturated Fat: 0.18 grams
Carbohydrates: 33.89 grams
Calcium: 80.89 mg
Lactose: 0.01 grams
1 cup dried lima beans
4 tablespoons pearl barley
2 large onions, chopped
2 ribs celery, chopped
1 medium carrot, chopped
2 tablespoons fresh parsley, chopped
8 cups water
½ pound fresh mushrooms, sliced
1½ teaspoons salt
½ teaspoon freshly ground black pepper
Ruby Red Borscht
Borscht is usually served cold; however, some people prefer it hot. Try it both ways and see which gets your vote!
In a large soup pot, combine beets, onion, and broth. Cover and bring to a boil.
Reduce heat and simmer for 45 minutes. Add lemon juice, sugar, and pepper. Simmer an additional 15 minutes.
Remove from heat. Gradually stir about one-fourth of hot mixture into beaten eggs. Add to remaining hot mixture, stirring constantly.
Chill thoroughly. Garnish with fresh dill, if desired.
Serves 4
Calories: 190.61
Saturated Fat: 1.41 grams
Carbohydrates: 23.70 grams
Calcium: 68.48 mg
Lactose: 0.04 grams
5 large beets, peeled and grated
2 medium onions, finely chopped
6 cups chicken broth
1 tablespoon lemon juice
¼ teaspoon sugar
¼ teaspoon pepper
2 eggs, slightly beaten
Fresh dill (optional)
Potato Leek Soup
The white and pale green sections of the leeks are the most tender and flavorful parts on this onion-like veggie.
Using the white and pale green part of the leek only, slice in 1" thick pieces. Peel potatoes and cut into 2" pieces.
Melt margarine over medium-high heat in a large soup pot. Add the pieces of leek. Sauté until soft, not allowing to brown, about 3 minutes. Add chicken broth, potatoes, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer until the vegetables are fork-tender, about 20 minutes. Remove from heat.
Divide soup in half. Place in blender, adding ¾cup of soy milk. Purée until smooth. Empty soup into a large bowl. Repeat with remaining soup, adding ½ cup soy milk.
Place puréed soup back in soup pot. If necessary, thin the soup by adding more soy milk, a little at a time, until desired consistency. Reheat soup over low heat, stirring occasionally. Take care not to boil soup. Serve hot with fresh chives for garnish if desired.
Serves 6
Calories: 226.95
Fat: 7.52 grams
Saturated Fat: 1.26 grams
Carbohydrates: 34.05 grams
Calcium: 69.59 mg
Lactose: 0.0 grams
4 medium leeks
1½ pounds potatoes, peeled and cut into 2″ pieces
3 tablespoons margarine
2½ cups chicken both
½ teaspoon salt
⅛ teaspoon ground white pepper
1¼ cups soy milk
Fresh chopped chives for garnish (optional)
Pasta and Fava Bean Soup
Dried fava beans require overnight soaking and longer cooking than canned favas. The flavor and heartiness of this soup can be attained whether you use dried fava beans or canned.
Soak fava beans overnight unless using canned beans. Heat oil over medium heat in a stockpot. Add garlic, carrots, onion, and celery. Sauté for 5 minutes.
Add chopped tomatoes, chicken stock, beans, parsley, oregano, rosemary, thyme, and bay leaf. Bring to a boil. Allow to boil rapidly for 10 minutes.
Reduce heat, cover, and simmer until beans are tender, about 45 minutes.
Add pasta and continue cooking for another 10 minutes. Pasta should be soft but not mushy. Season to taste.
Fava Bean Facts
You may hear fava beans called by other names: broad bean, English bean, horse bean, Scotch bean, Silkworm bean, and Windsor bean. You may be surprised to learn that the fava bean can be used as a coffee extender when roasted and ground!
Serves 6
Calories: 270.16
Fat: 13.46 grams
Saturated Fat: 2.11 grams
Carbohydrates: 27.02 grams
Calcium: 57.28 mg
Lactose: 0.0 grams
1 cup fava beans
5 tablespoons olive oil
2 cloves garlic, chopped
2 large carrots, peeled and diced
1 large onion, cubed
2 stalks celery, diced
1 14-ounce can chopped tomatoes
7 cups chicken stock
4 tablespoons freshly chopped parsley
1 tablespoon freshly chopped oregano
½ teaspoon rosemary
½ teaspoon thyme
1 bay leaf
1¼ cups macaroni or bow tie pasta
Salt and pepper to taste
Tortilla Soup
Tortilla soup has become a favorite in restaurants. Add more hot sauce to this easy recipe for added zing.
Coat a medium, heavy-bottom saucepan with cooking spray. Place over medium heat until hot. Add onion, chilies, and garlic. Cook until onion is tender, stirring frequently.
Add water, tomato juice, tomato, bouillon granules, cumin, chili powder, Worcestershire sauce, pepper, and hot sauce, stirring well. Bring to a boil. Reduce heat, cover, and simmer one hour.
Cut tortillas into ½″ strips. Add to soup mixture. Cover and simmer 10 minutes.
Serve steaming hot. Sprinkle cheese over each. Garnish with a fresh cilantro sprig.
Serves 4
Calories: 133.69
Fat: 4.98 grams
Saturated Fat: 2.80 grams
Carbohydrates: 18.08 grams
Calcium: 169.03 mg
Lactose: 0.0 grams
Nonstick cooking spray
½ cup chopped onion
1 4-ounce can chopped green chilies, undrained
2 cloves garlic, crushed
3¾ cups water
1½ cups tomato juice
1 medium tomato, peeled and chopped
1 teaspoon beef-flavored bouillon granules
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon Worcestershire sauce
¼ teaspoon pepper
3 drops hot sauce or to taste
3 6″ corn tortillas
½ cup shredded Monterey Jack cheese
Fresh cilantro sprigs
Cioppino
Talk about yummy! This bouillabaisse fish stew known as cioppino is truly a seafood lover's delight. You can add squid, other types of fish, lobster — the bigger the pot, the better the stew!
Clean clams, cut cod fillets into 1″ pieces, and cut scallops in half. Rinse shrimp and crab legs. Combine green pepper, onion, garlic, tomatoes, and clam juice in a large soup pot. Bring to a boil.
Add wine. Reduce heat, cover, and simmer until onion and pepper are tender, about 10 minutes. Stir in remaining ingredients. Bring to a boil. Reduce heat, cover, and simmer another 8 minutes. Fish will flake easily and clams will open when soup is done. Be sure not to overcook. Serve hot. Sprinkle with freshly grated Parmesan cheese, if desired.
More Than Just Fish Stew
The base of this delightful and fresh treat can be made ahead of time. Heat the prepared base and add the fresh seafood, which will cook in just a matter of minutes! Keep in mind that cioppino is another one of those dishes that is best when you eat the whole thing because it's not as good the next day!
Yields 6 cups
Calories: 292.85
Fat: 3.17 grams
Saturated Fat: 0.38 grams
Carbohydrates: 17.34 grams
Calcium: 127.27 mg
Lactose: 0.0 grams
9 littleneck clams, cleaned
½ pound fresh cod fillets
½ pound scallops
½ pound medium peeled shrimp
4 crab legs
1 medium-sized green pepper, seeded and diced
1 small onion, diced
1 clove garlic, minced
1 16-ounce can whole tomatoes, undrained and chopped
1 8-ounce can whole tomatoes, undrained and chopped
½ cup clam juice
½ cup red wine
2 tablespoons minced fresh parsley
1 tablespoon chopped fresh basil
¼ teaspoon pepper ¼ teaspoon red pepper flakes ⅛ teaspoon rubbed sage ¼ teaspoon oregano Fresh Parmesan cheese (optional)
Tofu Eggplant Gumbo
If you're not a tofu fan, this gumbo will ease you into it! There are so many flavors mingled in this stew that you won' even notice the tofu.
Cut tofu in 1″ cubes. Heat ⅔ teaspoon oil in a medium nonstick sauté pan. Stir in ½ teaspoon Worcestershire sauce and celery salt. Add tofu and stir-fry until crusted and golden brown on all sides.
Heat remaining oil in another nonstick pan. Place onion, green onion, green peppers, celery, tomato, and eggplant in pan. Sprinkle with remaining Worcestershire sauce and spices.
Cook vegetables until fork tender. Add okra and beef stock. Continue cooking until liquid thickens. Top with tofu at serving time.
Serves 4
Calories: 155.20
Fat: 6.80 grams
Saturated Fat: 0.75 grams
Carbohydrates: 14.14 grams
Calcium: 210.05 mg
Lactose: 0.0 grams
12 ounces extra-firm tofu
1⅓ teaspoons olive oil, divided
2 teaspoons Worcestershire sauce, divided
⅛ teaspoon celery salt
½ cup onion, chopped
½ cup green onion, chopped
1¼ cups green pepper, chopped
1 cup celery, sliced
1¼ cups tomato, crushed
¾ cup eggplant, diced
2 teaspoons garlic, chopped
½ teaspoon dried thyme
⅛ teaspoon cayenne pepper
¼ cup fresh parsley, chopped
¾ cup okra, sliced
2 cups beef stock
Cold Blueberry Soup
Cold fruit soups are great for a summer brunch or a special occasion.
Combine blueberries, grape juice, 1 cup water, cinnamon, and sugar in a medium saucepan. Bring to a boil. Reduce heat, cover, and simmer 5 minutes.
Combine cornstarch and ¼ cup water. Stir until well blended. Add cardamom to cornstarch mixture. Stir mixture into soup, stirring constantly.
When mixture begins to thicken, remove from heat. Let cool to room temperature. Cover and refrigerate until thoroughly chilled. Remove cinnamon stick before serving. Garnish with a sprinkling of whole blueberries on top.
Serves 4
Calories: 94.90
Fat: 0.24 grams
Saturated Fat: 0.04 grams
Carbohydrates: 23.62 grams
Calcium: 10.44 mg
Lactose: 0.0 grams
1½ cups fresh blueberries
1¼ cups unsweetened grape juice
1 cup water
1 3″ stick cinnamon
2 teaspoons sugar
1 tablespoon cornstarch
¼ cup water
¼ teaspoon ground cardamom
Extra blueberries for garnish (optional)
Cold Apricot Soup
Fresh is the word! Serve this in crystal stemmed glasses with a fresh apricot slice on the side, a shortbread cookie, and a cup of tea.
Combine chopped apricots, wine, and preserves in blender. Purée until smooth.
Place apricot mixture in a large bowl. Add yogurt and whisk until smooth. If necessary, add soy milk to thin.
Cover and refrigerate about an hour. Chill soup bowls or crystal stemmed glasses while soup is getting cold. Garnish with apricot slices.
Serves 4
Calories: 240.03
Fat: 4.47 grams
Saturated Fat: 2.60 grams
Carbohydrates: 30.59 grams
Calcium: 174.28 mg
Lactose: 0.0 grams
3 cups fresh apricots, pitted and chopped
1½ cups fruity white wine
3 tablespoons apricot preserves
1 pint plain yogurt
Soy milk (optional)
Apricot slices for garnish
8
Slaws and Salads
Overnight Coleslaw
Chinese Coleslaw
Black Bean Slaw
Veggie Slaw
Tangy Horseradish Coleslaw
Picnic Coleslaw
Carrot and Cabbage Slaw
Oriental Spinach Salad
Spinach Radicchio Salad
Tofu Tossed Salad
Fresh Greens and Red Pepper Dressing
Tofu Garden Salad with Sesame Dressing
Papaya Salad
Cool-As-a-Cucumber Salad
Marinated Avocado and Mushroom Salad
Zucchini Macaroni Salad
New Potato Salad
Strawberry Spinach Salad
Cauliflower Salad
Wild Rice Cranberry Salad
Overnight Coleslaw
This is a perfect dish to take to a barbecue or party. Prepare it the night before and just grab it out of the fridge when you're ready to go!
Serves 8
Calories: 34.14
Fat: 0.20 grams
Saturated Fat: 0.02 grams
Carbohydrates: 7.96 grams
Calcium: 34.21 mg
Lactose: 0.0 grams
4 cups shredded cabbage
2 cups shredded carrots
¾ cup thinly sliced green onions
¾ cup unsweetened apple juice
⅔ cup cider vinegar
1 tablespoon prepared mustard
1½ teaspoons paprika
1 teaspoon mustard seeds ½ teaspoon garlic salt
½ teaspoon celery seeds ½ teaspoon pepper