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Posts Tagged ‘nutritious’

Although I’ve had ‘The Diabetes Choice Cookbook’ for sometime, this recipe just recently caught my eye.  Broccoli and Lentil soup is easy; nutritious; tastes great and freezes well.   I like that the soup is pureed as my daughter Erin doesn’t like lentils – so I can disguise them. I double the recipe and freeze half for use later. I also blend in 1/2 – 350 g pack of tofu. (Soya products are effective in reducing bone loss, so I use tofu a fair amount in soups).

I hope you give this soup a try, I think you’ll like it.

Broccoli and Lentil Soup

Serves 4-6

Ingredients :

  • 1 1/2 tsp vegetable oil
  • 2 tsp crushed garlic
  • 1 medium onion, chopped
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 4 cups chicken stock
  • 2 1/2 cups chopped broccoli
  • 3/4 cup dried green lentils
  • 2 tbsp grated parmesan cheese

(I use gluten free ingredients)

Directions :

  1. In a large nonstick saucepan, heat oil; sauté garlic, onion, celery and carrot until softened, approximately 5 minutes
  2. Add stock, broccoli and lentils; cover and simmer for 30 minute, stirring occasionally, or until tender
  3. Puree in food processor until creamy and smooth
  4. Serve sprinkled with parmesan

Nutrition Information Per Serving :

  • 1 starch Choice
  • 1 Protein Choice
  • Calories 139
  • Fat, total 3 grams; saturated 1 gram
  • Carbohydrate 20 grams
  • Fibre 4 grams
  • Protein 10 grams
  • Sodium 999 milligrams
  • Cholesterol 2 milligrams

Source : “The Diabetes Choice Cookbook for Canadians”, Katherine Younker


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The newest addition to my list of favorite soups is ‘Leek and Sweet Potato Soup’. A leek is a root vegetable in the onion family that is very mild tasting. If you don’t know what it looks like, you can see it in the photo above. The recipe below is from the Simply Great Food Dieticians of Canada cookbook (one of my favorite cookbooks). The recipe is quick to make and the soup is tasty; nutritious; and colorful.

Leek and Sweet Potato Soup

2 TBSP vegetable oil

4 cups chopped leeks (white and light green parts only)

4 cups diced peeled large sweet potatoes

4 cups reduced sodium chicken and vegetable broth

1 can (14oz/398ml) evaporated milk

1 tsp dill week

Salt and pepper freshly ground

( I use gluten free ingredients)

  1. In large saucepan, heat oil over medium heat,. Sauté leeks for 10 minutes or until lightly browned. Add potatoes and broth; bring to boil. Reduce heat, cover and simmer for 30 minutes or until potatoes are soft. Remove from heat.
  2. Working in batches, transfer soup to blender and puree until smooth.
  3. Return soup to saucepan and add evaporated milk and dill. Heat over low heat (do not boil or milk could curdle). Season to taste with salt and pepper

–         For blending, I use a stick blender and blend right in the saucepan.

–         I substitute soft tofu for evaporated milk

–         Slow cooker 8 hours on low – add milk and dill just before serving

–        Double the recipe and freeze some for later

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