Curried Lentil Soup With Tofu
From Myra Pinkham, Monroe, NY
½ cup vegetable broth
1 ½ cups chopped onions
3 cloves garlic, minced
2 ½ cups dried lentils, picked over and washed
3 quarts water
2 large carrots, diced
¼ cup chopped fresh basil
1 ½ cups stewed tomatoes
1 ½ cups fresh spinach, shredded
¼ teaspoon salt
½ teaspoon thyme
dash of cayenne
½ teaspoon turmeric
½ teaspoon coriander
1 pound extra firm tofu, cubedSaute onions and garlic with vegetable broth in soup kettle. Add lentils, carrots and water. Bring to a boil.
Cover and simmer about an hour.
Add the spices, stewed tomatoes and spinach. Simmer another half of an hour, checking frequently, making sure there is enough water to cover the lentils.
Add the tofu. Simmer another half hour or until desired thickness.
Note: If you have a double portion, this soup can be a filling lunch or light dinner.
Preparation time: 10 minutes
Cooking time: 2 ¼ hoursServes 12
Nutritional Information
Per serving
195 calories (kcal)
2g total fat (10% calories from fat)
Trace saturated fat
15g protein
31g carbohydrate
14g dietary fiber
Trace cholesterol
143mg sodiumMyra Pinkham can be reached at MaKaAP@aol.com.
Tomato Soup
From Ann Johnson, Manson, North Carolina
28 ounces no sugar added whole tomatoes, crushed
5 ounces no sugar added stewed tomatoes with jalapenos
2 cups unsweetened soy milk
1 cup low sodium vegetable brothCombine ingredients in large saucepan. Simmer until well heated, about 5 minutes.
Preparation time: 15 minutes
Cooking time: 5 minutesServes 6
NOTE: Many canned tomato purees and stewed tomatoes have sugar added. Be sure to read the labels carefully before using them in this recipe.
Nutritional Information
Per serving
164 calories (kcal)
2g total fat (26% calories from fat)
Trace saturated fat
4g protein
8g carbohydrate
3g dietary fiber
0mg cholesterol
87mg sodiumAnn Johnson can be reached at a33johnson@iglide.net.
Seafood and Tofu Soup
From Leila Armush, Belmont, CA
2 cups low sodium vegetable broth
1 cup real crab meat, cooked and shredded
1 cup firm tofu,cubed
2 large eggsBring broth to a boil. Add real crab meat (imitation crab meat has sugar added) and/or other seafood (such as canned small shrimp or bay scallops) as well as the tofu.
Simmer for about three minutes. Turn off the heat.
Whip eggs in a bowl with a whisk.
Add eggs slowly to the soup, stirring well until they are cooked.Preparation time: 15 minutes
Cooking time: 20 minutesServes 4
Nutritional Information
Per serving
122 calories (kcal)
5g total fat (39% calories from fat)
1g saturated fat
15g protein
4g carbohydrate
Trace dietary fiber
124mg cholesterol
325mg sodiumLeila Armush can be reached at lahowla@hotmail.com.