ToFu

 Tofu & Vegetable Stir-Fry

4 Servings

Preparation: 5-6 mins

Cooking: 10 mins

Calories per portion: 220

350g (12 oz) firm tofu, cut into bite-sized cubes

90ml (3 fl oz) light soy sauce

2 tsp finely grated ginger

2 garlic cloves, crushed

2 tsp sesame oil

1 tbsp sunflower oil (use spray oil to reduce fat content)

2 x 350g packs stir-fry vegetables

2 tbsp runny honey

2 spring onions, finely shredded

1 tbsp sesame seeds, toasted

Chinese egg noodles or rice, to serve

Place the tofu in a bowl. Mix together the soy, ginger, garlic and sesame oil, pour over the tofu and stir carefully. Heat the sunflower oil in a large non-stick frying pan or wok and, when hot, add the vegetables. Stir-fry for 2-3 mins, then add the tofu with the marinade.

Stir-fry for another 4-5 mins, add the honey and allow to cook for another minutes or two. Sprinkle over the spring onions and sesame seeds and serve hot with egg noodles or steamed rice

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Tofu Chili

This recipe is for my vegetarian chili. It's a great 5 minute meal that is very healthy and versatile. If you don't have one ingrediant, throw another in! You can make a batch, freeze or just refridgerate it and not have to
cook for days.

1 can kidney beans
1 can black beans
1 can soybeans
1 can corn (or about 3 cups frozen)
1 box Fantastic Foods Vegetarian chili
1 package extra firm tofu, crumbled
2 cans of chopped tomatoes
2Tbs olive oil
1Tb. Goya Adobo seasoning
pepper to taste
salt to taste

Add water to chili according to package directions, then toss everything else in. Bring it all to a boil, then simmer for about 30 minutes for best results. Enjoy!

Tofu Pot Pie

1 package of firm tofu, drained and cubed
1 can creme of celery soup
3 boiled potatoes peeled, cubed
1 package of frozen mixed vegetables, cooked and drained
2 frozen deep dish pie crusts

Mix cubed tofu, potatoes, mixed vegetables and creme of celery soup. Pour into one frozen pie crust, cover with second pie crust. Bake at 400 for 30 minutes or until golden brown.

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Soup

Italian Vegetable Soup

Serves 4

Prep: 10 mins

Cook: 15 mins

cals per serving: 325 fat

fat per serving: 10g

1 tbsp olive oil

1 leek, washed well and thinly sliced

2 cloves garlic, crushed

1.4 litres (2 ½ pints) vegetable stock

2 small courgettes, thickly sliced

115 g (40z) fine green beans, chopped

4 large tomatoes, chopped

25g (1 oz) spaghetti, broken into short lengths

1 x 420g can borlotti beans, drained

4 tbsp of pesto (shop bought is fine)

4 tbsp freshly grated parmesan

Heat the oil in a pan. Fry and leek and garlic for 2-3 mins Pour in stock, bring to boil and add courgettes, beans, tomatoes and spaghetti. Simmer for 10 mins. Stir in borlotti beans with 3 tbsp pesto and cook for 2 mins. Ladle into bowls, top with pesto and parmesan. (To reduce the fat in this recipe omit the pesto and the parmesan).

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Chunky Vegetable & Bean Soup with Parmesan Toasts

Serves 4

Time to prepare: 5 mins

Time to cook: approx 15 mins

Cals per portion: 220

500g carton passata (sieved tomatoes)

450ml (3/4 pint) vegetable stock

350g (120z) frozen mixed vegetables 15ml (1 tbsp)

Worcestershire sauce

300g can mixed beans, drained

8 thin slices French bread

15ml (1 tbsp) olive oil

25g (1 oz|) finely grated Parmesan cheese.

1. Pour the passata and veg stock into a large pan and heat gnetly. Add the frozen mixed vegetables and simmer for 10-12 mins until the vegetables are tender.

2. Add the Worcestershire sauce and beans and season to taste with salt and freshly ground black pepper. Simmer for a further 2-3 mins.

3. To make the Parmesan toasts, brush each slice of bread with olive oil and toast on one side under the grill until golden . Turn over and top each piece with Parmesan cheese. Grill for 1-2 mins more until cheese is bubbling.

4. Serve the soup in warmed bowls topped with toasts and freshly ground black pepper.

Winter Vegetable Soup

Hope you all enjoy these. I'm currently experimenting with winter vegetables such as sweet potatoes, squashes, swedes and parsnips in soup. My first attempt came out really well so here it is:

2 onions chopped

1 swede peeled and diced

2 sweet potatoes peeled and sliced

1-2 pints vegetable stock

1/2 tsp freshly grated nutmeg

5 sprigs fresh rosemary chopped

salt/pepper

1 thai chilli (the little hot ones!) chopped

100mls semi skimmed milk

Cook everything (except the milk) up together until soft. Blend with a hand blender of liquidiser adding the milk about half way through.

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Spicy Lentil Soup

This is a very warming autumn soup - excellent after being out in the grey and drizzle.

1 lb dried red lentils (the split orange-red ones)

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp ground turmeric

1 tin (14 oz) plum tomatoes

2 pints vegetable stock

2 medium onions chopped

1 handful fresh coriander

Cook all the ingredients except the coriander together in a pressure cooker for half an hour (or boil until soft). Chop the coriander and add to the cooked mixture then roughly blend in a liquidiser.

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Carrot and Coriander Soup

It is best to use organic carrots or those with the tops still on to get the flavour - and don't skimp on the coriander!

12 Medium carrots, peeled and roughly chopped

1 large handful fresh coriander

1 clove garlic, crushed

1/2 tsp grated nutmeg (freshly grated is nicest)

1/4 pint semi-skimmed milk

1 1/2 pints vegetable stock

Small knob of margarine

Freshly ground black pepper/Sea Salt

Cook all the ingredients except the coriander together in a pressure cooker for half an hour (or boil until soft). Chop the coriander and add to the cooked mixture then roughly blend in a liquidiser.

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Watercress and Onion Soup

2 large bunches of watercress (or 2 packets)
1 large onion
2 medium sized potatoes
1 pint of vegetable stockl
salt & pepper
teaspoon of oil

Firstly put potatoes on to boil, while they are cooking chop onions and fry in oil with watercress which will reduce down quickly. Add salt and pepper and stock, then throw in potatoes which should be very soft, simmer for a while then liquidize. Absolutely gorgeous!

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Mushroom Soup

serves 2

Approx 140 calories per portion.

112g mushrooms
1/2 large onion
112g potatoes
21g butter
3/4 pint vegetable stock
Freshly ground nutmeg
Salt and pepper

Peel and chop the onion and potato and place in a large saucepan. Add the butter, cover and soften the onion and potato in the butter over a low heat for about 15 minutes.
Coarsely chop the mushrooms, add them to the saucepan and allow to wilt and soften. Add the stock, nutmeg and seasoning to taste.
Simmer for 20 minutes until everything is cooked and allow to cool a little before you puree it in a liquidiser or food processor.

Note: Use flat, mature mushrooms in preference to the button variety as they give a better colour and flavour and for a really exotic taste, add a few wild or cultivated mushrooms.

If available, freshly chopped chervil is the perfect herb to complement the flavour of this soup.

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Broccoli Soup

Put 1 head of broccoli in a pan with a little low fat marg and garlic, chuck in a tin of tomatos and 1/2 pint of any stock, simmer for 10 - 15 mins and whizz with a blender with some fresh parsley, salt and pepper. That's it!

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Nepalese Bean Soup

Serves 8.

Ingredients
1lb bag mixed dried beans
1 large onion chopped
4-5 slices fresh ginger
1tbs ground cumin
1tbs ground coriander
1tbs ground turmeric
1tbs fresh ground caraway seed
1 large bay leaf
Fresh chilies
Vegetable/chicken stock cubes
Salt & pepper

Method
Soak beans overnight, boil for 10 mins then drain.

Put beans in pan and cover with stock mixture (chicken or vegetable or
both).

Add onion, ginger, cumin, coriander, turmeric and caraway seeds, then add salt & pepper and chilies to taste.

Simmer gently for approx. 1 hour or until beans are tender.

If a thicker soup is preferred add some lentils with the beans.

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Onion & Potato Soup

1 1/2 chopped onion
5 cups of water
3 cubed potatoes

Chop onions, cube potatoes. Boil water add onion and potatoes. Add beans and other veggies if wanted. Simmer for 15 minutes or until potatoes are tender.

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Onion Soup

1 Stock cube
4 Medium white onions
Soy Sauce
Salt
Pepper
Oregano
Bay Leaf
2 pints of hot water

Slice the onions into rings and fry in a little stock for three minutes. Add the water and wait until boiled. Turn down the heat so it simmers. Add soy sauce to taste, and put in herbs and salt and pepper. Heat up until boiling.

Serve with croutons or bread.

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Irish Peasant Stew

submitted by JPinLEX

"This is a wonderful and very flavorful soup with no fat and very few calories. But it is very filling."

4-5 medium potatoes
1 can stewed italian tomatoes (diced)
1 large can tomato juice or V8 juice
1 head of cabbage
1 large sweet yellow onion

red pepper, black pepper, garlic powder, salt, basil to taste

Shred cabbage, chop onion and potato (leave skins on potato) and combine with tomatoes and juice. Spice to taste and cook for approximately 1 hour or until veggies are tender.

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Tomato, Celery & Apple Soup

(serves 4)

60kcals per serving
Trace fat per serving

1 onion, chopped
1 clove garlic, crushed
3 sticks celery, chopped
2 Cox's apples, peeled, cored and chopped
1 x 400g can chopped tomatoes
1 litre ( 1 3/4 pints) vegetable stock
Apple & celery for garnish

***

Place the onion, garlic, celery and apples in a large saucepan, allow to sweat over a medium heat in their own juices for approximately 10 minutes, stirring occasionally. Do not allow the ingredients to brown.

Add the chopped tomatoes and vegetable stock, cover and simmer for 30 minutes.

Liquidise until smooth, check the seasoning, adding a little salt and freshly-ground black pepper if necessary. Sieve if you want a smooth soup. Serve topped with a swirl of natural low-fat yogurt and small pices of chopped apple and celery, if you like.

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Spicy Lentil, Carrot & Tomato Soup

1lb red lentils
2 medium onions, peeled and chopped
1 can tomatoes, chopped
4 medium carrots, peeled and chopped
3 large cloves garlic, peeled and crushed
1 tsp salt
1 tsp ground corriander
Freshly ground black pepper
2 vegetable stock cubes
1 tsp dried basil
1 pint water

Put all ingredients into a pan, bring to the boil and simmer for 45 minutes over a low heat. Blend in a liquidizer or with a hand blender and serve.

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 Courgette and Potato Soup

(submitted by Ailsa Fisher and Bill Moffat)

six servings

1lb Courgettes - diced or sliced
12ozs potatoes - peeled and diced
2 medium onions - chopped
1 1/2 pints stock - vegetable
1/2 skimmed milk
20zs margarine
chives or parsley
salt and pepper

Sweat vegetables in melted margarine for 10 minutes. Add stock and milk then simmer for 30 minutes or until vegetables are tender. Depending on preference - either liquidise the soup for a smooth option or leave as it is for a 'chunky' soup! Sprinkle on the parsley or chives and serve!!

If you would like to submit a recipe please click the contact us button on the left and fill out the form.

Amazing Carrot Ginger Soup

Ingredients

7 large carrots rough chopped
2 large onions rough chopped
3 sticks of celery rough chopped
2 cloves of garlic
1 knob of fresh ginger
1tsp cinamon (optional)
1tsp ground cloves (optional)
1tsp tumeric (optional)
1tbsp of butter or olive oil
1 cup of vegatable stock
salt and pepper to taste
1 cup of plain yogurt (lowfat if you want)
2 cups of milk (lowfat if you want) depends how creamy you want
it.

Directions:

1. heat the oil in a large pan
2. add the onions, heat until translucent
3. you may need to add water to keep food from sticking, add
as much as you need.
4. add garlic, ginger, celery and carrots, cook until tender.
5. add the seasonings and more water if necessary to continuing
cooking.
6. add the vegetable stock
7. your large pan should be about half full
8. with a 'boat motor' blender stick or using a food processor,
blend the pot contents until smooth. Be careful as the contents
will be hot. You may want to let it cool if you are processing.
9. Add the yogurt and the milk and bring up to heat but do not
boil.
10. Give it a taste and see if it needs salt or more pepper.
Serve.

Yummy.