Mulligatawny Soup

8  servings

  • 2 T. butter (1/4 stick)
  • ½ cup chopped onion
  • 4 t. curry powder
  • 2 small green apples, peeled, cored and chopped
  • ½ cup diced carrot
  • ½ cup diced celery
  • ½ cup diced green pepper
  • 1/3 cup all purpose flour
  • 3 ½ cups chicken stock or canned low-salt broth
  • 1 16 oz. can diced tomatoes
  • 1/3 cup long-grain white rice
  • 2 t. fresh lemon juice1
  • 1 ½ t. sugar
  • 4 whole cloves
  • ½ cup whipping cream
  • 2 boneless, skinless chicken breast halves, diced
  • 3 T. chopped fresh parsley

Melt butter in heavy large saucepan over medium heat.  Add onion and curry and sauté until onion is tender, about 5 minutes.  Mix in apples, carrot, celery and bell pepper and sauté 5 minutes.  Mix in flour.  Stir 1 minute.  Gradually mix in stock, then tomatoes with their juices, rice, lemon juice, sugar and cloves.  Bring to boil, stirring frequently.  Reduce heat and simmer 15 minutes.  Add cream and chicken and simmer 10 minutes.  Ladle soup into bowls.  Sprinkle with parsley and serve.

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Moroccan Chick Pea Stew

Cooking Light

  • 2 tsp. olive oil
  • 1 cup  yellow onion, diced
  • 1 cup carrot, diced
  • 2 cloves garlic, minced
  • 1 jalopeno pepper, minced
  • 1 ½ cups Yukon gold potatoes, peeled and cubed
  • 2 tsp ground cumin
  • 1 tsp chili powder
  • ½ tsp tumeric
  • 1/8 tsp salt
  • 1 28 oz. can diced tomatoes, undrained
  • 1 15 oz can chickpeas, rinsed and drained
  • 1 14 oz can broth
  • 3 cups hot, cooked brown rice (or couscous)
  • ½ cup plain yogurt
  • chopped cilantro, for garnish

1.  Heat oil in large saucepan over medium heat.  Add onion, carrot, garlic and jalopeno, sauté 6 minutes, until tender.
2. Stir in potatoe and next 6 ingredients (through broth).  Bring to boil, cover, reduce heat, simmer 15 minutes or until potatoe is tender.
3. Serve, over rice or couscous.  Top with yogurt cilantro.

Serves 6

Cal. 251.  Fat 3.8g   Fiber: 6.8 g,

Lentil and Brown Rice Soup

Evie  Davis

  • 5 cups chicken broth, or more
  • 3 cups water, or more
  • 1 cup lentils
  • 1 cup long grain brown rice
  • 1 35 oz. Can tomatoes, chopped (save the juice)
  • 3 carrots, cut crosswise into thin slices
  • 1 large onion, chopped
  • 1 cup celery, thinly sliced
  • 3 large cloves garlic, minced
  • ½ t. EACH of basil, oregano, thyme
  • 1 bay leaf
  • ½ cup fresh parsley
  • 2 T. cider vinegar
  • salt and pepper

In large, heavy saucepan, combine the broth, water, tomatoes, tomato juice, carrots, onion, celery, garlic, basil, oregano, thyme and bay leaf.  Bring to boil.  Reduce head, cover pan and simmer for 10 minutes.  Add rice and lentils.  Cover, stirring occasionally and simmer for 40 minutes or until rice and lentils are tender.  Remove and discard bay leaf.

Stir in parsley, vinegar, salt and pepper.  If necessary, thin soup with additional hot broth or water.

Soup is at its best when refrigerated overnight.

Hamburger Soup

This is an old family recipe from one of the old UBC cookbooks.  Everyone likes it.  It tastes better the next day…. and freezes well too.

  • 1 lb. Ground beef
  • 1 cup chopped onion
  • 1 cup cubed potatoes
  • 1 cup cut up carrots
  • 1 cup shredded cabbage
  • 1 16 oz. can tomatoes
  • 1 bay leaf
  • ½ t. thyme
  • ¼ t. basil
  • 1 T. salt
  • pepper
  • 6 cups water
  • 1 cup cubed cheddar cheese

Sauté beef until brown.  Add onions and cook until transparent.  Pour off oil.  Add the rest of the ingredients EXCEPT for the cheese, and simmer for one hour.

Put cheese into each individual bowl before serving soup

Beef Stew

My Mom’s recipe – always tastes better when she makes it – especially with dumplings on top

6 servings

  • 2 lbs. of beef stew
  • 2 T. fat
  • 6 cups boiling water
  • 1 T. lemon juice
  • 1 t. Worchester sauce
  • 1 clove garlic, minced
  • 1 medium onion, chopped
  • 1-2 bay leaves
  • 1 T. salt
  • 1 t. sugar
  • ½ t. pepper
  • ½ t. paprika
  • dash of allspice and/or cloves
  • carrots
  • potatoes
  • other vegetables to taste

Brown meat in fat.  Add rest of ingredients and simmer for 2 hours.