Tag Archives: high fiber

21 Feb 2011 White Bean and Collard Green Soup

Adapted from Katzen, M. New enchanted broccoli forest. (2000). Berkeley, CA: Ten Speed Press. page 21.

White Bean & Collards Soup

Copyright © 2011. Adrien Bisson.

My Comment: In Mollie Katzen’s Enchanted Broccoli Forest, this soup is called White Bean and Escarole Soup — on Mollie’s website, she has renamed it. In my version, I used neither white beans or escarole 🙂  In fact, this is what makes this such a great soup recipe — follow the building blocks — start with the Trinity (onion, celery, carrots) and throw in whatever you have on hand.

Ingredients

1 to 2 TBSP olive oil
2 cups chopped onion
1 bay leaf
2 stalks celery, minced
2 tsp salt
6 cups stock or water (I used water)
3 – 4 cups cooked white beans (or use 2 cans of beans, rinsed and drained) – I used Kidney beans here
3 TBSP fresh garlic, minced
1 1/2 lbs. collard greens – stemmed and chopped
Freshly ground black pepper

TOP WITH:
Freshly grated nutmeg or Freshly minced parsley or Parmesan cheese

Method:

1. Heat oil in a large pot or dutch oven. Add the onion, bay leaf, celery, carrots and salt. Cook over low heat for about 10 minutes, then add the stock or water. Cover, bring to a boil and then lower heat to a simmer. Cook quietly for about 20 minutes or until the veggies are tender.

2. Add the beans, garlic and as much of the collard greens as you can fit. Cover and wait a few minutes for the greens to cook down. Keep adding greens in batches waiting between additions for them to cook down.

3. Add black pepper to taste, adjust salt. Serve hot, topped with a grating or two of fresh nutmeg, a little parsley, and a generous spoonful of Parmesan cheese.

Serves 4 to 6. Weight Watcher points = 5 points


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19 Feb 2011 Lentils, Brown Rice and Carmelized Onions

Adapted from Whole Foods Market. Lentils, brown rice and carmelized onions. Downloaded from the web on Feb. 5, 2011.

My Comment: Frances Moore Lappe always reminded readers that in order to complete a protein, one needed to include a food like rice with beans or lentils. This is, then, a complete protein meal. I had some oranges sliced up to put on the side, but Adrien thought they made an interesting addition right in the lentil mix.

Ingredients

Brown Rice, lentils and camelized onion

Copyright © 2011. Adrien Bisson.

1 cup long grain brown rice
1 cup dried brown lentils
3 medium onions (or 1 1/2 pounds), sliced thinly
3/4 tsp ground cumin
1/4 tsp ground cinnamon
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup chopped fresh parsley

Method

1. Bring rice and 2 cups water to a boil in medium pot. Reduce heat to low, cover pot and simmer until liquid is completely absorbed and rice is just tender (about 40 minutes).

2. Meanwhile in a separate pot, bring lentils and 5 cups of water to a boil. Reduce heat to low, cover partially and simmer until lentils are tender, but not falling apart (about 30 minutes). Drain, rinse in cold water, and drain again.

3. While lentils and rice cook, bring 1/2 cup of water to a simmer in a large skillet over medium-high heat. Add onions and cook until beginning to soften, stirring occasionally – about 8 minutes. Add 1/4 cup water (I used some white wine here), cumin, cinnamon and salt and reduce heat to medium. Continue to cook about 15 minutes or until onions are soft and browned, stirring frequently and adding another 1/4 cup water (or liquid of choice) halfway through cooking or if onions stick to the skillet.

4. Remove 1 cup of the cooked onions and set aside. Stir lentils, rice and pepper into skillet along with the remaining onions.

To serve, top with reserved onions and garnish with parsley.

Serves 4. Weight Watcher points = 4 points.


17 Feb 2011 Tomato Bulgur Soup with Warm Spices

Adapted from Whole Foods Market. Tomato bulgur soup with warm spices. Downloaded from the web on February 5, 2011.

My Comment: The addition of cinnamon to this tomato based soup make it quite interesting. Whole Foods suggests that, if reheating leftovers, you will most likely need to add additional liquid — the bulgur soaks it up like a sponge!

Tomato Bulgur Soup

Copyright © 2011. Adrien Bisson.

Ingredients

4 cups low-sodium vegetable broth (divided)
1 small yellow onion, finely chopped
1 clove garlic, finely chopped
1 tsp ground coriander
1/2 tsp ground cinnamon
1 cup uncooked bulgur wheat
1 14-oz. can no-salt added diced tomatoes
1 TBSP fresh lemon juice
2 TBSP chopped fresh parsley
1 TBSP feta cheese crumbles – optional

Method

1. In a medium pot over medium-high heat, bring 1/2 cup broth to a simmer. Add onion and garlic and cook about 5 minutes or until onion is translucent and tender.

2. Stir in coriander and cinnamon – cook 1 minute. Add bulgur and cook for about 30 seconds, stirring constantly.

3. Add remaining 3 and 1/2 cups of broth, tomatoes with their juices and bring to a boil. Reduce heat to low, cover, and simmer for 10-12 minutes or until bulgur is tender.

4. Stir in lemon juice. Garnish with parsley and feta cheese (optional).

Serves 4. Weight Watcher Points = 4 points.


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