How To Prepare
Heat oil in Dutch oven or soup pot. Gently sauté garlic, onion and celery until softened. Sprinkle thyme and oregano, and stir. Add canned crushed and diced tomatoes, and vegetable broth, followed by chopped spinach and basil and stir until wilted. Bring to a boil, then reduce heat and simmer for 15-20 minutes. Stir in balsamic vinegar and season with freshly-ground black pepper.
Serve with crusty whole-grain bread
Serve 4-6
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Low Fat Tomato Spinach Soup
How To Prepare
1.
In a large saucepan combine broth, water, apple, undrained tomatoes, celery, uncooked rice, onion, cilantro or parsley, curry powder, lemon juice, pepper, and mace or nutmeg. Bring to boiling. Reduce heat and simmer, covered, about 20 minutes, or until rice is tender. Stir in chicken and heat through. Makes 4 servings.
Make Ahead Tip
Prepare soup; cool slightly. Transfer to 1- to 4-serving size freezer containers. Seal, label, and freeze up to 1 month. To reheat, transfer frozen soup to saucepan. Cook, covered over medium heat until heated through, stirring occasionally to break apart.
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Easy Mulligatawny Soup
How To Prepare
Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.
TIPS & NOTES
Make Ahead Tip: Equipment: Kitchen string
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Moroccan Vegetable Soup Chorba
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely diced
- 2 teaspoons ground turmeric
- 1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
- 6 cups no salt added beef broth, or water
- 1 14-ounce can no salt added diced tomatoes
- 2 small turnips, peeled and diced
- 2 stalks celery, leaves included, thinly sliced
- Pinch of saffron threads, (see Ingredient Note)
- 12 sprigs flat-leaf parsley, plus more leaves for garnish
- 8 sprigs fresh cilantro, plus more leaves for garnish
- 1 large zucchini, peeled and cut into 1/4-inch dice
- 2 ounces brown rice spaghetti, broken into small pieces (about 1/2 cup)
- 1/2 teaspoon freshly ground pepper
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely diced
- 2 teaspoons ground turmeric
- 1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
- 6 cups no salt added beef broth, or water
- 1 14-ounce can no salt added diced tomatoes
- 2 small turnips, peeled and diced
- 2 stalks celery, leaves included, thinly sliced
- Pinch of saffron threads, (see Ingredient Note)
- 12 sprigs flat-leaf parsley, plus more leaves for garnish
- 8 sprigs fresh cilantro, plus more leaves for garnish
- 1 large zucchini, peeled and cut into 1/4-inch dice
- 2 ounces brown rice spaghetti, broken into small pieces (about 1/2 cup)
- 1/2 teaspoon freshly ground pepper
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How To Prepare
Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.
TIPS & NOTES
Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day
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Middle Eastern Lamb Stew
How To Prepare
Meatballs:
1.
Combine egg white, potato flour, snipped parsley, the 3 or 4 cloves garlic, cumin, nutmeg, red pepper, and black pepper in a large mixing bowl. Add ground beef and ground pork; mix well.
2.
Shape mixture into 36 meatballs. Coat a 15x10x1-inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake in a 350 degree F oven about 15 minutes or until thoroughly cooked (160 degrees F). Remove from oven. Place meatballs on paper towels and pat dry.
Sauce:
1.
Heat olive oil in a large skillet over medium heat. Add onion and the 1 clove garlic; cook and stir about 3 minutes or until onion is nearly tender. Stir together potato flour and red wine or beef broth. Carefully add to skillet along with undrained tomatoes. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
2.
Add meatballs to skillet; stir gently to heat through. Transfer to a serving bowl and, if desired, garnish with additional parsley.
Make Ahead Tip
Prepare and bake meatballs; cool. Pack in airtight freezer container or plastic freezer bag; seal, label, and freeze up to 1 month. Thaw overnight before adding to sauce as above.
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Meatballs in Tomato-Wine Sauce
How To Prepare
Coat bottom of a 3-4 quart crockpot with nonstick cooking spray. Place chopped onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix into the juices a little.
Cover and cook on low for 8 hours.
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Low Fat Crockpot Beef and Black Bean Stew
