Soups & Salads Recipes

Yield 30

About 5 c of mushrooms
4 lg onions
2 ½ c tamari
8 T fresh chives
5 t pepper
5 quarts water

Tropical Salsa 

1 cup fresh watermelon cubed
1 cups fresh pineapple diced
1/2 red onion finely diced
½ green pepper diced
¼ cup fresh chives chopped
1 teaspoon fresh ginger finely diced
Juice from 1 orange & ½ lime
1 Tablespoon honey
A few Tablespoons water to moisten 

Combine all ingredients and set in refrigerator for 1 hour before using. 

Salad Niçoise

1 13-oz. can white tuna in water, drained
½ lb. green beans
2 carrots, julienne sliced
1 lb. baby spinach
½ lb. greens
4 large mushroom caps
1 package alfalfa sprouts
2 hard boiled eggs 

Vinaigrette dressing (See Dressings)

Cut the ends of the beans, steam until just tender. Remove from heat and chill for 2 or more hours. Arrange lettuce in salad bowls or plates. Put one-quarter tuna in center of each plate and arrange vegetables neatly around it. Serve with vinaigrette dressing. 

Turkey or Chicken Curry Salad

8 oz. cooked turkey or chicken breast, cubed
1 cup unpeeled apples, cored and cubed
½ cup pineapple chunks
½ cup yogurt *
¼ cup raisins
¼ cup slivered almonds
1 tsp. curry powder
1 tsp. lemon juice

Put apples in a bowl with lemon juice (do this first to prevent the apples from turning brown). Then add all other ingredients and mix well. Chill if desired. Serves 4-6.

*An example of how to use yogurt in a recipe that usually calls for mayonnaise. Remember, mayonnaise is about 80% fat while yogurt is only 30% fat, and there are 800 calories in ½ cup of mayonnaise, only 62 calories in ½ cup of yogurt.

Chicken Sesame and Spinach Pasta Salad

6 oz. pasta twists
½ cup sesame seeds
½ cup light sesame or extra virgin olive oil
1/3 cup wine vinegar
1/3 cup soy sauce
2 tbs. sugar
¼ tsp. pepper
3 cups cold, shredded cooked chicken
½ cup finely chopped parsley
½ cup thinly sliced green onion
8 cups lightly packed torn fresh spinach (2 bunches)

Boil pasta, drain. Meanwhile, cook sesame seeds in ¼ cup oil in fry pan, stirring until golden. Cool. Stir in remaining cup oil, soy sauce, vinegar, sugar and pepper. Pour over cooked pasta, add chicken and toss lightly. Cover and chill for at least 2 hours or overnight. To serve, add parsley, onions and spinach. Toss gently.

Taboulie

1 cup bulghur
2 cups water
1 large ripe tomato, chopped fine
2 cloves garlic, crushed
¼ cup fresh parsley, minced
¼ cup fresh mint, minced
2 tbs. lemon juice

Boil water. Add bulghur, turn heat to low, cover and simmer for 15 minutes, or until done. Remove from heat, cool for 15 minutes. Put bulghur and all other ingredients in a bowl, stir with a fork to mix well. Chill for 4 hours or longer. Serve on a bed of lettuce. Makes 3 cups. 

Hummus

2 cups fresh cooked garbanzo beans or 2 19-oz. cans garbanzo beans
1 small red onion, diced
1 tomato, chopped fine
1 cucumber, chopped fine
2 cloves garlic, minced or 2 tsp. garlic
Juice one lemon

Mash garbanzo beans until smooth. Add garlic and lemon juice, mix well. Fold in gently onion, tomato, and cucumber. Makes 2 ½ cups. 

Cucumber Papaya Poppy Seed Salad

2 cucumbers, peeled or un-peeled, de-seeded
½ cup diced dried papaya
¼ cup non-fat plain yogurt
Juice one lemon
1 tbs. poppy seeds
1 tsp. Dijon mustard
1 tbs. chopped fresh parsley
1 clove chopped fresh garlic
Coarse ground pepper to taste

Place all ingredients in a bowl, mix, let sit for 1/2 hour and enjoy!

Black Bean Soup

2 cups dry black beans, or 3-4 15 oz. cans of cooked beans
1 strip kombu seaweed (optional)
1 large onion, diced
4 cloves garlic, minced
3 stalks celery, diced
2 medium carrots, diced
2 fresh tomatoes or 6 oz can of paste with water
Spices 2 tsp. or more of each (cumin, chili, coriander) 
Herbs 2 tsp. each (basil, oregano, no-salt veggie broth)
Freshly ground black pepper to taste
Tamari to taste

If desired, soak dry beans in water for several hours and discard soak water. Simmer beans for 2 hours in 8 cups of water with kombu, (6 cups if pre-soaked). In a separate pan use a small amount of oil to sauté onion, garlic and spices until onion is translucent; add celery and carrot and continue for 15 minutes. Add tomatoes, sautéed veggies and herbs to cooked black beans, simmer 30 min., garnish with yogurt and chopped scallions. Serves 6.

Mushroom Soup

1 lb. fresh mushrooms, sliced
1 large onion, chopped
1 qt. water
3 squirts oil from spritzer
¼ cup tamari soy sauce
1 tsp. black pepper
2 tbs. fresh chives

Heat oil in a 2 quart pot. Add onions, sauté until clear. Add mushrooms, continue to sauté until mushrooms are browned. Add tamari and pepper, stir to mix. Add water, heat just to boiling point. Add chives. Serve immediately. Serves 4-6.

Onion Soup

6 medium onions, sliced
¼ cup tamari
Oil from spritzer
1 qt. water
2 tbs. sherry
Black pepper to taste
¼ cup grated mozzarella cheese

Heat oil and 2 tbs. tamari in a 2 quart pot. Add onions, saute until tamari is absorbed and onions are very wilted. Add water, remaining tamari, sherry, and pepper. Heat to a slow boil, adjust seasonings. Serve piping hot, topped with mozzarella cheese. Serves 4.

Lentil Soup

1 cup dry lentils
4 cups water
1 summer squash, chopped fine
1 zucchini, chopped fine
2 stalks celery, chopped
1-2 carrots, chopped
1 small onion, chopped
1 tsp salt (or to taste)
1 bay leaf
3 tbs. red wine vinegar (optional)

Add lentils to water in a large pot. Simmer gently covered, for 1 hour. Add all other ingredients. Simmer uncovered until lentils are very soft. Add more water if needed, but soup should be thick. Serve hot. Serves 6.

Zucchini Soup

5 medium zucchini, chopped
1 large onion, chopped
2 large carrots, chopped
2 stalks celery, chopped
1-2 cups fresh peas, or 1 pkg. frozen peas
1 tsp salt (or to taste)
½ tsp. curry powder
½ tsp. garlic powder
6-8 cups water
Oil from spritzer

Heat oil in a large pot. Add onions, carrots, and celery. Saute until slightly tender. Add all other ingredients, cook on moderate heat (but do not allow to boil) until carrots are fully tender, about 20-30 minutes. Put soup in a blender, puree until not quite smooth. Longer pureeing will make a finer soup, but it should have some texture. Serve hot. Serves 8.

Split Pea Soup

1 cups dry green or yellow split peas
1 large onion, diced 
4 cloves garlic, minced
1 potato, skinned and diced
2 stalks celery, diced
3 medium carrots, diced
Herbs 2 tsp. each (basil, thyme, no-salt veggie broth)
1 tbs. quality mustard
1 tomato, diced
Freshly ground black pepper plus tamari to taste

Boil vigorously the split peas and tamari in 8 cups of water, this will achieve a creamy texture as fast as possible. Add water as necessary, and watch for sticking on the bottom of your soup pot. Add potato to almost cooked peas. In a separate pan use a small amount of oil to sauté onion and garlic until onion is translucent; add celery and carrot and continue for 15 minutes. Add tomatoes, sautéed veggies and herbs to cooked peas, simmer 30 minutes. Serves 6. 

Gazpacho

2 tomatoes, diced fine
2 cucumbers, diced fine
1 green pepper, diced fine
1 24-oz. can tomato juice
1 tsp. Worcestershire sauce
½ tsp. garlic powder
Juice of 1 lemon
Dash black pepper
Pinch cayenne

Combine all ingredients in a large bowl. Then put ½ recipe into a blender, puree until blended, and return to bowl. Stir to mix. Chill for several hours. Serve cold. Serves 4.

Cold Melon Soup

1 ripe honeydew melon
1 ripe cantaloupe
3 large slices seeded watermelon
1 ½ cups fresh pineapple chunks, or 1 large can unsweetened pineapple chunks
1 ½ cups seltzer water
1 cup crushed ice
Fresh mint

Put all ingredients in a blender. Blend at high speed until smooth. Serve immediately, garnished with fresh mint. Serves 6-8.

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