aggies1ut

Here's a contribution to all the soup threads lately.
GLYCEMIC INDEX: 37
NUTRIENTS PER SERVING:
CALORIES: 145
FAT: 4 g
CARBOHYDRATE: 25 g
FIBER: 5 G

1/2 cup (3 1/2 ozs.) dried navy
beans, or 15 oz. can, rinsed
and drained
olive oil, 1 tablespoon
2 medium onions (8 ozs.),
chopped
2 cloves garlic, crushed, or 2
teaspoons minced garlic
2 ham bones (about 10 ozs.)
10 cups (2 1/2 quarts) water
5 beef bouillon cubes
3 large carrots (9 ozs.), diced
4 stalks celery (5 ozs.), sliced
2 small zucchini (6 1/2 ozs.),
chopped
4 tomatoes (12 ozs.), diced
1/2 cup (2 ozs.) small macaroni
pasta
2 tablespoons chopped fresh
parsley
freshly ground black pepper
grated Parmesan cheese, to serve

(optional) 1. If using dried navy beans, soak overnight in water to cover by 2 inches.
2. Heat oil in a large heavy-based saucepan. Add the onions and garlic and cook for about 5 minutes or until soft. Add the ham bones, water, bouillon cubes and drained beans (soaked or canned). Bring to a boil and simmer, covered, about 21_2 hours or until beans are tender. (Omit the simmering if using canned beans and simply bring to a boil.)

3. Add the carrots, celery, zucchini and tomatoes to the stock. Reduce heat and simmer, covered, 1 hour.

4. Remove the lid, take out the ham bones and add the macaroni to the saucepan. Continue to simmer for about 10 to 15 minutes or until the macaroni is tender.

5. Stir in the parsley and add pepper to taste. Serve with Parmesan cheese, if desired.

SERVES 6

Country Bean Soup
YIELD: 7 SERVINGS

1-1/4 cups navy or white beans
5 cups water
1 cup chopped onion
1/2 cup sliced celery (include the leaves)
2 teaspoons ham or chicken bouillon granules
1/4 teaspoon ground black pepper
1-1/2 cups diced ham (at least 97% lean)
1-1/2 cups small new potatoes, cut into 3/4 inch chunks
3/4 cup diced carrots
1-1/2 cups (packed) chopped fresh spinach

1. Rinse the beans well and place in a 4-quart pot. Cover the beans with several inches of water and discard any beans that float to the top. Soak the beans for at least 4 hours or for as long as 12 hours. (If soaking the beans for more than 4 hours, place the bowl or pot in the refrigerator.)

2. Discard the soaking water and return the beans to the pot. Add the 5 cups of water, onions, celery, bouillon granules, and black pepper, and bring to a boil over high heat. Reduce the heat to low, cover and simmer, stirring occasionally, for 1 hour.

3. Add the ham, potatoes, and carrots to the pot and cook for 45 minutes more or until the beans are soft and the liquid is thick. Add a little more water during cooking, if necessary. Add the spinach and cook for an additional 2 minutes, or until the spinach wilts. Serve hot.

Nutritional Facts (per 1-cup serving)
CALORIES: 218 CARBOHYDRATES: 38 g CHOLESTEROL: 8 mg
FAT: 1.5 g FIBER: 11.5 g PROTEIN: 15 g SODIUM: 514 mg
CALCIUM: 88 mg GI RATING: LOW

Gazpacho
Ingredients:
3½ cups vine ripened tomatoes
2 red capsicum (AKA sweet bell pepper)
1 telegraph cucumber
½ spanish onion
2 cloves garlic, minced
2 tsp salt
85 ml red wine vinegar
1¼ litres tomato juice
1 tsp tabasco sauce
6 ice cubes
5 tsp extra virgin olive oil

Prep Time: 20 mins
Cooking Time: 4 hrs
Ready in: 4hrs 20mins


Suitable for:
Lunch, Soup



Method:
Cut the cucumber in half. Peel one half and leave the skin on the other. Cut both halfs lengthways and remove and discard the seeds. Roughly chop the cucumbers and tomatoes and place in a bowl. Finely chop the onion and capsicum and add to the bowl together with the onion, garlic, salt and vinegar. Mix lightly and leave to stand for 5 - 7 minutes. Stir in the tomato juice, tabasco sauce and ice cubes. Cover and refrigerate for at least 4 hours. Remove and discard any unmelted ice cubes. Season with cracked black pepper, drizzle each serve with 1/2 tsp olive oil and serve immediately. Serve immediately.

Makes 8 servings

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

PreMier

Where the fawk have you been!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Mista

Looks good, is there no protein in the first recipe?

aggies1ut

You can add protein to the minestrone if you want.

Jake: AIM is acting up on my comp because of my ISP. Also, I've been working...temporary job while still looking for a "real" job.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=

PreMier

I'll call ya tomorrow

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

aggies1ut

Italian Tuna Soup (similar to minestrone)
1 quart chicken broth
1 can (14.5 oz.) diced tomatoes
1 can (14.5 oz.) Italian green beans or 1 package (10 oz.) frozen Italian green beans
.5 C. frozen broccoli cuts
.5 C. frozen cauliflower cuts
1 C. thinly sliced zucchini, frozen or fresh
3 tbs. tomato paste
1 tsp. Italian seasoning
2 cans (6 oz. each) tuna
Tobasco

Combine the broth, tomatoes, beans, broccoli, cauliflower, zucchini, tomato paste, seasoning, and tuna. Add a few drops of Tobasco (more or less depending on taste), and simmer until the vegetables are tender.

Yields 5 servings.

http://www.brightroom.com/view_user_...0&BIB=679&PWD=