Mar 13, 2008

Recipe - Vegetable soup

Lentil soup cooked with vegetables and tofu.

Summary:

Tofu is the soybean curd, high in protein and calcium. Lentils have high level of protein, minerals and dietary fiber. The soluble fiber helps stabilize the blood sugar level and lower risk of heart disease. Source: Wikipedia

Vegetable soup with tofu is among one of my kids favorite lunch items. I get them to eat their veggies without fuss. It helps them eat warm lunches during cold winter.

Ingredients:

  • Lentils - 1 cup
  • Vegetables of your choice - zuccini, beans, carrot, broccoli, capsicum (green pepper), tomato, onion - minimum half a cup of each vegetable
  • Tofu - 1 cup (cut in small cubes)
  • Lemon juice - 1 tablespoon
  • Black pepper - 1/4 teaspoon
  • Salt - 1 teaspoon

Process:

Wash lentils and add 3 cups of water. Add all the above vegetables and salt. Pressure cook it for one whistle. Let the pressure release.

Saute tofu in a teaspoon of butter and add it to the cooked soup.


Add black pepper, lemon juice and 2 - 3 cups of water to your desired consistency. Cook it on simmer for 5 - 10 minutes to let the juices blend with tofu. Garnish with green onions and serve hot.

Preparation time : 20 - 30 minutes

Servings - 4


Tips:

To save time from cutting vegetables, sometimes I use frozen vegetables and canned tomato - sometimes fresh veggies are not available during cold winters.



Recipe - Cold Sandwiches with Vegenaise.


Summary:

Would like to provide a healthy sandwich to your kids and which your kids will love eating without a fuss? Well here is a recipe that my kids love. It takes less than five minutes to make them. My 7 year old has never brought her lunch back home from school when these sandwiches were in her lunch box. I also pack them as travel lunches. For the cheese lovers, cream cheese can be used to replace vegenaise (a mayo replacement without eggs).

Ingredients:

  • Vegenaise - 1 tablespoon
  • Carrots - 1 teaspoon (grated)
  • Tomatoes - 1 teaspoon (thin cut)
  • Cucumber - 1 teaspoon (thin cut)
  • Bread - 2 slices


Process:

Mix all the vegetables and vegenaise together into a spread. Spread it on one side of the bread.

Cut it into desired shapes triangles or square.

Preparation time: 5 minutes.
Servings - 1

Tips:

  • Coleslaw (salad of shredded, raw cabbage,and shredded carrots), to minimize the cutting time.
  • Smoked tofu can be used to make it little protein rich.
  • Salt and Pepper is optional (salt makes the sandwich soggy if kept for a long time), use French bread. These were made for my daughter's birthday. They were a big hit among children and adults :-)











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Disclaimer

Some of the recipes presented here are originally inspired by others. Credit is given to the original postings. I have listed recipes here for my own reference as well as pictures are my addition to the whole cooking experience. Enjoy.