MULLIGATAWNY

This curry soup originated in India, but was brought to Great Britain by soldiers serving there. British descendents then brought it to our country.  If you like curry, you will enjoy this soup.  I make it in the fall when apples are in season and the weather turns cool.  The original recipe called for chicken and chicken broth, but I like to make my own vegetarian version with veggie broth and chick peas.  Either way, it's delicious!

1/2 cup chopped onion

2 teaspoons curry powder

2 tablespoons coconut or canola oil

1 tart apple, cored and diced

1/2 cup chopped carrot

1/2 cup chopped celery

1/2 cup chopped green pepper

3 tablespoons whole wheat flour

1 quart vegetable broth (or chicken broth)

1 14.5 ounce can petite diced tomatoes

2 tablespoons minced fresh parsley

1 tablespoon fresh lemon juice

1 teaspoon honey or agave

3 whole cloves

salt and pepper to taste  (opt.)

1 15.5 ounce can chick peas, drained and rinsed (or 1 cup diced cooked chicken)

In a large saucepan or soup pot, cook onion and curry in oil until onion is tender.  Stir in apple, carrot, celery, and green pepper.  Cook about 5 minutes or until veggies are crisp-tender.  Stir in flour.  Stir in broth, undrained tomatoes, parsley, lemon juice, honey or agave, and cloves.  Bring to a boil. Reduce heat and simmer 20-30 minutes.  Stir in chick peas or chicken and heat through.  Add salt and pepper to taste.  Remove cloves before serving.  Makes about 6 main dish servings.

 

VEGETARIAN BURRITOS

I created these as a healthy homemade version of the burritos served in one of our favorite Mexican restaurant chains.  I've discovered that flavored Greek yogurt is a nice healthy substitute for sour cream in Mexican dishes. Adding chopped cilantro or parsley, garlic powder or salt, and onion powder to plain Greek yogurt works nicely.  Another option is to use Greek yogurt ranch flavored dip that can be purchased in most supermarkets.

1 15-ounce can chicken or veggie broth

2 teaspoons coconut, olive, or canola oil

1 cup minus 2 tablespoons raw brown rice

2 teaspoons cumin

2 teaspoons chili powder

1/4 -1/2 cup chopped cilantro

2 Roma tomatoes, chopped

1/2 cup finely chopped onion

1 16 ounce can fat free refried beans

4 whole grain burrito size tortillas

Plain Greek yogurt, flavored (see above) or fat free sour cream

salsa

In a medium saucepan, bring broth to a boil.  Add oil, rice, cumin, and chili powder.  Reduce heat, cover and simmer for 45-50 minutes, or until rice is tender.  Stir in cilantro, tomatoes, and onions.  Reheat if necessary.  Heat refried beans and tortillas.  Spread 1/4 can of the beans on each tortilla.  Top with 1/4 of the rice.  Roll up burrito style.  Top with salsa and flavored yogurt.  Makes 4 large burritos.       

ROASTED RED PEPPER BRUSCHETTA

We love this version of bruschetta.  It can be served as an appetizer, but we like to serve it on whole grain toast as a side dish with a salad meal.  I make this when sweet red peppers are on sale or when I have garden peppers.   You can use fresh parsley instead of basil if fresh basil isn't available.

  4 large sweet red peppers

1/4 cup extra virgin olive oil

1/3 cup chopped fresh basil

3 garlic cloves, minced

2 teaspoons minced fresh oregano or 1/2 teaspoon dried

1/4 teaspoon salt (opt.)

whole grain bread or French bread

To roast the red peppers, remove stems and seeds. Cut into large, relatively flat pieces.  Place on broiling pan and broil about 10 minutes or until skin blisters and is partially charred.   Place pepper pieces in a covered bowl and let stand  about 20 minutes.  Peel off charred and blistered skin.  Slice into strips.  Combine pepper strips with remaining ingredients.  Chill 2 hours or more.  Serve on toasted whole grain bread or on toasted French bread slices.  Makes 6-8 servings.