Curried Leek Soup

I've always been fascinated with the Leek.  Looking like an over-sized scallion (or a spring onion), yet milder that its cousins, it is almost always found in soups with French sounding names like "vichyssoise". Vichyssoise and its derivatives combine leeks with potato.
My goal has been to eliminate high glycemic starchy foods from my diet. So. I sought out to make a leek soup that did not have the starch.
I began with this recipe found on AllRecipes.com which I modified to reduce fat and sodium.  As with all my recipes, you may want to add a little salt to each individual serving to bring out the subtle flavors if you are not needing to restrict your sodium intake.

Prep Time: 25 minutes

Cooking Time: 30 minutes

Serves: 8

Yield: 56 oz.. 

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Ingredients

6		Leeks
2	cloves	Garlic
1	tbsp	Canola Oil
2	cups	Fat-Free Low Sodium Vegetable or Chicken Broth
3	large	Carrots
2	large stalk	celery
1/2	tsp	Curry
1/4	tsp	Black Pepper
1 1/2	cups	Water

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Directions

1. Separately, slice the leeks and dice the carrots and celery.
2. In a 3 qt. sauce pan, saute the leeks in the canola oil until tender. 
3. During the last 2-3 minutes add the minced garlic and continue to saute. 

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4. Add in the broth, carrots, celery, curry and pepper.
5. Bring to a boil, reduce the heat, cover and simmer 20-25 minutes until the vegetables are tender.
6. Blend 1 cup  (or more) in a blender or directly in the pot if using an immersion blender.

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Categories

Course: Soup

Cuisine Type: Vegetarian

Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 7 oz.
Amount per Serving
Calories		72
Calories from Fat		15.8
% Daily Value *
Total Fat	1.75g	2%
Saturated Fat	0.13g	0%
Cholesterol	0.1mg	0%
Sodium	76.38mg	3%
Total Carbohydrate	13.5g	4%
Dietary Fiber	2.75g	11%
Sugars	4.38g
Protein	1.17g	2%
Est. Percent of Calories:
Fat		22%
Carbs		76%
Protein		6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mulligatawny Soup

Mulligatawny is from the Tamil language and means literally "Pepper Water". There are many variations of this British interpretation of an Indian dish. Here is (one of) mine. It is a chicken soup flavored with Indian spices. Serve it with Basmati rice or with Naan!

Prep Time:20 minutes
Cooking Time: 60 minutes
Serves:8
Yield: ~64 oz.

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Ingredients

1	large	carrot, raw
2	large stalk	celery
1	medium	onion
2	tbsp	canola Oil
1 1/2	tsp	curry powder
2	tbsp	flour
4	cups	organic , non-fat, low sodium chicken broth
3/4	cup	long grain brown Basmati rice
1	medium	Granny Smith apple
1	lb.	boneless, skinless chicken breast
1/4	tsp	thyme
1/4	tsp	ground black pepper

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Directions

1. Dice onions, carrot, and celery.  
2. Dice or cube chicken and apple.
3. In a large soup pot or deep saute pan, saute onion, carrots and celery until the onions begin to carmelize.
4. Add in the flour and curry powder and continue to saute for another 5 minutes.

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5. Add chicken broth and brown rice,  mix well, bring to a boil and then simmer for 15-30 minutes.
6. Add diced chicken, apple Thyme, and black pepper.
7. Simmer 15 minutes or more until the chicken is thoroughly cooked and rice is tender.
8. If needed add salt to taste.

Serve with Naan..

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Categories

Course: Soup
Cuisine Type: Indian
Main Ingredient: Chicken

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories		170
Calories from Fat		48
% Daily Value *
Total Fat	5.32g	8%
Saturated Fat	2.44g	12%
Cholesterol	41mg	13%
Sodium	134.79mg	5%
Total Carbohydrate	15.42g	5%
Dietary Fiber	2.17g	8%
Sugars	4.38g
Protein	14.95g	29%
Est. Percent of Calories:
Fat		28%
Carbs		36%
Protein		35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Orange "Scookies"

A Lite Orange Flavored Scone. Other citrus flavors can be made by replacing the orange zest and extract.
Agave Nectar is preferred instead of granulated sugar because it is a low glycemic (but not low calorie) sweetener that can be used smaller quantities as a replacement for granulated cane sugar because it is sweeter.

Prep Time:15 minutes
Cooking Time: 15 minutes
Serves:12
Yield: ~18 oz when baked. 

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Ingredients

1/2	cup	Agave Nectar (Amber)
1/4	cup	Non-Fat Plain Yogurt
1	tbsp	Canola Oil
2	oz	EggBeaters
1	tbsp	Orange Zest
1/2	tbsp	Lemon Juice
1/2/td>	tsp	Pure Orange Extract
2	cups	Whole Wheat Pastry Flour
3/4	tsp	Baking Powder
1/4	tsp	Reduced Sodium Salt - Potassium Chloride

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Directions

1. Mix together Agave syrup, yogurt, oil Eggbeaters, Orange zest, Lemon juice, & orange extract.
2. In a separate bowl blend the flour, baking powder and salt.
3. Blend the dry ingredients into the wet.

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4. Preheat Oven to 375°
5. Cover the bottom of a cookie sheet with parchment paper (or grease the cookie sheet)
6. Drop 12 ~equal portions of the dough well-spaced onto the cookie sheet.
7. Bake 12-15 minuted at 375° or until the edges of the cookies turn slightly brown.
8. Remove from the oven and let cool until you can't stand it any more and have to sample.

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Categories

Course: Dessert
Cuisine Type:
Main Ingredient: Flour

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Nutrition Facts
Serving Size: 1.5 oz. (1 Cookie)
Amount per Serving
Calories		116
Calories from Fat		13.0
% Daily Value *
Total Fat	1.44g	2%
Saturated Fat	0.08g	0%
Cholesterol	0.1mg	0%
Sodium	27.5mg	1%
Total Carbohydrate	23.42g	7%
Dietary Fiber	2.33g	9%
Sugars	10.36g
Protein	0.75g	1%
Est. Percent of Calories:
Fat		10%
Carbs		80%
Protein		2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Zesty Indian Mixed Vegetables (Phul Gobhi Gajar Matar Sabzi)

A delicious melange of crunchy carrots, tasty cauliflower, parsnip, zucchini, diced tomatoes and green peas — all healthy stuff.

Modified from a recipe found on the internet. (to replace potatoes with cauliflower, parsnips & zucchini). The name is an attempt to translate the main ingredients into Hindi

Prep Time:10 minutes
Cooking Time: 45 minutes
Serves: 12
Yield: 96 oz  

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Ingredients

1	tbsp	Canola oil
1	tsp	Cumin Seed
1	medium	Onion, Sweet
8	oz	Carrot, Raw
3		Garlic Clove
2-3	slices	Ginger Root
1	14 oz Can	Diced Tomatoes (with no added Sodium)
1	tsp	Turmeric Root, Fresh
1/4	tsp	Ground Black Pepper
1/8	tsp	Reduced Sodium Salt - Potassium Chloride
12	oz	Cauliflower
1	cup	Green Peas
8	oz.	Carrots
8	oz.	Parsnips
8	oz.	Zucchini
2	cups	Vegetable Broth Low Sodium
2	cups	Water

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Directions

1.  Peel and chop the carrots, parsnips, zucchini, onion, ginger, garlic and tomato (if not using a can).
2.  In a large skillet over low to medium heat, heat the ghee slowly and add the cumin seeds. 
3. As soon as they start spluttering, add garlic, onion and ginger. 
4. When they all turn golden brown add the tomato and turmeric.
5. Then add carrots, chopped cauliflower, peas, salt and pepper.
6. Add the vegetable broth and enough water to cover the vegetables. 
7. When the liquid comes to a boil, reduce the heat, cover and simmer.
8. Cook until all the vegetables are tender, around 25-30 minutes. 
9. Mix them well and transfer it to a serving bowl. 
10. Garnish with chopped parsley/ coriander.

Serve with roti, naan bread, tortillas or simple bread. It can also be served as a side dish. Enjoy!

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Categories

Course: Side Dish
Cuisine Type: Indian
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories	69
Calories from Fat	12.9
% Daily Value *
Total Fat	1.43g	2%
Saturated Fat	0.77g	3%
Cholesterol	3.75 mg	1%
Sodium	141.68mg	5%
Total Carbohydrate	12.63g	4%
Dietary Fiber	3.66g	14%
Sugars	3.58g
Protein	2.43g	4%

Est. Percent of Calories:
Fat	19%
Carbs	72%
Protein	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Tofu Pumpkin Pie

This is a high-protein, low sugar, low fat version of pumpkin pie. It is a low calorie variation of similar recipes found elsewhere on Livestrong. It's not overly sweet, doesn't have a conventional crust, and might be confused with a sinful and exciting slice of normal pie. 

Prep Time:10 minutes
Cooking Time: 70 minutes
Serves:8
Yield:8 slices

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Ingredients

3 1/2	cups	Canned Pumpkin
8	oz	Extra Firm Tofu
4	oz	Egg Beaters
3/4	tsp	Ground Cinnamon
1/4	tsp	Ground Nutmeg
1/4	tsp	Ground Ginger
1/4	tsp	Ground Cloves
3	tbsp	Organic Raw Blue Agave Nectar
1	cup	All Natural Whole Soy Nutlettes Cereal
2/3	cup	Unsweetened Organic Soy Milk
3	sec.	Canola Cooking Spray

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Directions

1. Set aside the Nutlettes, unsweeten Soy milk and Canola Spray.
2. Mix all remaining ingredients together in blender until smooth. 
3. Use a 9" pyrex pie pan or a 8 by 8 pyrex dish, greased with canola spray. 
4. Moisten the Nutlettes with the soy milk and pat into the bottom and sides of the pyrex dish
5. Cook at 425 for 15 minutes, then turn down oven to 350 and cook for another 55 minutes. Cool before serving. 

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Categories

Course: Dessert
Cuisine Type: American
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories	117
Calories from Fat	15.4
% Daily Value *
Total Fat	1.71g	2%
Saturated Fat	0.1g	0%
Cholesterol	0mg	0%
Sodium	46.72mg	1%
Total Carbohydrate	17.36g	5%
Dietary Fiber	7.14g	28%
Sugars	8.86g
Protein	12.28g	24%

Est. Percent of Calories:
Fat	14%
Carbs	35%
Protein	41%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Phul Gobhi Gajar Matar Sabzi

A delicious mélange of crunchy carrots, tasty cauliflower, diced tomatoes and green peas — all healthy stuff.
Modified (to replace potatoes) from a recipe found on the internet (Aloo Gajar Matar Sabzi) . The name is an attempt to translate the main ingredients into Hindi.  (Corrections gratefully appreciated.)

Prep Time:10 minutes
Cooking Time: 45 minutes
Serves:8
Yield: 64 oz  

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Ingredients

1	tbsp	Organic Canola Oil
1	tsp	Cumin Seed
1	medium	Onion, Sweet
8	oz	Carrot, Raw
3		Garlic Clove
2-3	slices	Ginger Root
1	14 oz Can	Diced Tomatoes (with no added Sodium)
1	tsp	Turmeric Root, Fresh
1/4	tsp	Ground Black Pepper
1/8	tsp	Reduced Sodium Salt - Potassium Chloride
12	oz	Cauliflower
1	cup	Green Peas
8	oz.	Carrots

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Directions

1.  Peel and chop the carrots, onion, ginger, garlic and tomato.
2.  In a large skillet heat the oil and add the cumin seeds. 
3. As soon as they start spluttering, add garlic, onion and ginger. 
4. When they all turn golden brown add the tomato and turmeric.
5. Then add carrots, chopped cauliflower, peas, salt and pepper.
6. Add enough water to cover the vegetables. 
7. When the water comes to a boil, reduce the heat, cover and simmer.
8. Cook until all the vegetables are tender, around 25-30 minutes. 
9. Mix them well and transfer it to a serving bowl. 
10. Garnish with chopped parsley/ coriander.

Serve with roti, naan bread, tortillas or simple bread. It can also be served as a side dish. Enjoy!

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Categories

Course: Side Dish
Cuisine Type: Indian
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories	64
Calories from Fat	17.6
% Daily Value *
Total Fat	1.95g	3%
Saturated Fat	0.12g	0%
Cholesterol	0mg	0%
Sodium	193.62mg	8%
Total Carbohydrate	3.14g	12%
Dietary Fiber	2.9g	11%
Sugars	4.87g
Protein	2.09g	4%

Est. Percent of Calories:
Fat	28%
Carbs	67%
Protein	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.