Quick and Simple Italian Soup

1 (32 oz.) box (4 @cups) Vegetable broth
1 can (@15 oz.) diced tomatoes (with basil, garlic and oregano is best)
1 Tab. Italian seasoning
1 large bag (@ 12 oz.) frozen Italian vegetable mix (Cauliflower, Broccoli, Zucchini, Italian Green Beans, Red Peppers, Carrots, Baby Lima Beans)
1-9 oz. package tortellini
Heat broth and tomatoes to boiling. Add frozen vegetables according to package directions (or @ 8 minutes) minus the time it takes to cook the tortellini, (or @3 minutes) according to that package's direction. Add tortellini and finish cooking the soup.

Serves 4, @323 calories per serving, 6 g. Fat, 51 g. Carbs.

Source: modified slightly from the recipe at Giant food store via Brenda

Rice Salad with Edamame

Salad

2 tea. salt
2 cups of brown and wild rice blend (or black Japonica rice)
1 cup shelled edamame beans
1 cup thinly sliced, diagonally cut celery
1 cup shredded carrots
1/2 red bell pepper, diced
1/2 cup thinly sliced, diagonally cut green onions (or scallions)

Dressing

2 Tab. rice vinegar

3 Tab. tamari

1 Tab. mined ginger

2 cloves garlic, minced

1/8 tea. cayenne

1/4 cup sesame oil

3 Tab. lime juice

1/8 tea. salt

1/2 tea. maple syrup

Toppings

1 cup mixed nuts (or cashews)

1 Tab. chopped cilantro

1/2 cup chopped basil

1 Tab. sesame seeds

2 tea. lime juice (or lime wedges to squeeze)

Cook rice according to directions. Cook edamame according to directions.

In a large bowl put all the chopped vegetables. Add the rice once it has finished cooking.

Prepare the dressing by whisking all the ingredients in a small bowl. Toss dressing with rice-vegetable mixture. Stir in the edemame beans, nuts and basil. Serve with cilantro, sesame seeds and lime juice/wedges.

source: One Bite at a Time, Rebecca Katz

Tofu Tikki Masala

16 oz. Tofu
2 tea. Turmeric
3 Tab. Garam Masala
2 Tab. Chili Powder
3 Tab. Cornstarch
4 Tab. Olive oil
1 large onion
1 Tab. Ginger
4 cloves garlic
1(28oz.) can diced tomatoes
1/2 cup frozen peas
salt, to taste
1 can coconut milk

Drain tofu. Cut into bite-sized cubes. Wrap in a towel and place something heavy on top.
Meanwhile, heat 1 Tab. Oil in a skillet. Add onion, ginger and garlic and cook 5 minutes. Add 2 Tab. Garum Masala, 1 tea. Turmeric and 1 Tab. Chili powder. Cook 1-2 minutes. Add tomatoes. Cook 5-8 minutes. Add peas. Cook 1-2 minutes. Puree.
Toss tofu chunks with 1 Tab garam masala, 1 tea. Turmeric, 1 Tab. Chili powder and cornstarch to coat. Heat another skillet with remaining oil. Pan fry tofu 2-3 minutes each side. Place on paper towel to drain. Simmer sauce on low heat. Slowly transfer fried tofu into sauce. Add coconut milk and simmer until heated through.

source: Food, Pleasure and Health

Baked Chickpeas with Pita Chips and Yogurt

Baked Chickpeas with Persian Kabobs and Saffron rice. 

2 cans Chickpeas, drained and rinsed
1/8 cup olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
2 tea cumin
2 tea coriander
2 tea turmeric
1 tea paprika
1/2 tea cayenne
2 tea salt
zest from half a lemon
2 cups Vegetable stock

Pita chips
cilantro, parsley and/or mint
1 large Tomato, diced
1 large Cucumber, peeled and diced
1/8 small red onion, diced
1Tab olive oil
juice of 1 lemon, divided
salt and pepper to taste
1 cup Greek Yogurt
3 cloves garlic

Preheat oven to 375 degrees.
In a large cast-iron skillet or Dutch oven, saute onions 5 minutes. Add garlic and cook for an additional 3-4 minutes. Add spices and cook 1 minute. Add vegetable stock and bring to a boil and boil hard for 1 minute.
Cover pan and transfer to oven. Bake for 15 minutes. Meanwhile, make the toppings.

Cucumber salsa
Mix together chopped Cucumber, Tomato and red Onions. Add 1 Tab olive oil and the juice of half a lemon. Salt and pepper to taste.

Garlic Yogurt sauce
Mix together Yogurt, garlic and juice of half a lemon.

Serve Chickpeas with pita chips, cucumber relish and yogurt sauce.

Source: The Smitten Kitchen

Indian Spiced Roasted Eggplant (Baingan Bhaja)

source

4 Medium Eggplants
2 tsp Turmeric
1 tsp Red Chili/cayenne
Salt-to taste
2-3 tbsp Olive Oil


Preheat the oven to 440 degrees.
Slice your Eggplants through the middle.
Mix Turmeric,salt and red chili in a bowl.
Sprinkle the mixture on to your eggplants generously.
Grease a baking sheet and place the Eggplants skin size down.
Drizzle about 2 tbsp of oil all over and bake in the oven until all golden for about 20-25 mins.

Keep an eye making sure to not burn!

source: Soni's Food

Moroccan Cauliflower Pot Roast

source

2 tsp ground coriander
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 tsp turmeric
3/4 tsp sugar
1/2 tsp cinnamon
1/2 tsp salt
1/2 tsp black pepper
1 large head cauliflower
3 tsp olive oil, divided
1 onion, sliced into 1/2 inch wedges
1 clove garlic, sliced or minced
1 (15 oz.) can chickpeas, drained and rinsed
3 Tab raisins
2 cups vegetable broth

Preheat oven to 375F. In bowl, combine spices and sugar. Slice stalk from the cauliflower head so it sits flat. Score bottom with an X. Brush with 1 1/2 tsp olive oil and coat with spice mixture.
Heat another 1 1/2 tsp of olive oil in a large, heavy pot. Add onion slices and garlic. Cook 5 minutes. Add chickpeas and raisins. Cook 3 minutes. Add broth and simmer while you add the cauliflower to the pot, spice side up. Cover and bake 30 minutes. Remove cover and nake 30 minutes more. To serve, slice cauliflower into wedges and spoon chickpea mix with liquid onto the plate.

(1/6 of dish)
136 calories
6 g. protein
22 g. carbs
6 g. fiber
4 g. fat
379 g. sodium

source: Prevention Magazine, May 2016 issue

Ratatouille

source

1/2 onion, finely chopped
2 garlic cloves, very thinly sliced
1 cup tomato puree
1/2 tsp. Italian herbs
¼ tsp. crushed red pepper flakes
2 tablespoons olive oil, divided
1 eggplant, small ones look prettier
1 zucchini
1 yellow squash
1 long red bell pepper
Few sprigs fresh basil
Salt and pepper

Preheat oven to 375 degrees F.
Pour tomato puree into bottom of an oval baking dish. Drop the sliced garlic cloves and chopped onion into the sauce, stir in Italian seasoning, crushed red pepper flakes, one tablespoon of the olive oil, and season the sauce generously with salt and pepper.
Trim the ends off the eggplant, zucchini and yellow squash. Trim the top of the red pepper and remove the core.
With a very sharp knife, cut the eggplant, zucchini, yellow squash and red pepper into slices as thin as you can.
Arrange slices of prepared vegetables on top of the sauce, concentrically from the outer edge to the inside of the baking dish, overlapping so just a smidgen of each flat surface is visible, alternating vegetables. (You may have a handful leftover that do not fit.)
Drizzle the remaining tablespoon olive oil over the vegetables and season them generously with salt and pepper. Sprinkle chopped basil over the dish.
Cover dish. Bake for approximately 45 to 55 minutes, until vegetables have released their liquid and are clearly cooked, but with some structure left so they are not totally limp. They should not be brown at the edges, and you should see that the tomato sauce is bubbling up around them.

Serve with Parmesan cheese, and with some crusty French bread.

Source: modified slightly from the recipe at The Comfort of Cooking