Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

  1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
  2. Bring to a boil; cook and stir for 2 minutes or until thickened.
  3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
  4. Garnish with chives if desired.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
  • Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
  • Honey is not recommended for children under 1 year old.
Source: http://foodhero.org/recipes/curried-pumpki...

Indian Lentils and Pasta

Indian Lentils and Pasta

Indian Lentils and Pasta.jpg

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 6 cups
Serving Size 1 cup

Ingredients

3 cups water
2 cloves garlic finely chopped or 1/2 teaspoon garlic powder
1 can (15 ounces) diced tomatoes, with juice
1 large onion, chopped
1 Tablespoon vegetable oil
1⁄2 cup dry lentils, rinsed
1 teaspoon ground cumin
1 teaspoon turmeric
1⁄4 teaspoon red pepper flakes (optional)
1⁄2 cup orzo or tiny pasta
1⁄4 cup fresh cilantro, chopped

Directions

  1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet). Add onion and garlic and cook 3 to 4 minutes.
  2. Stir in water, diced tomatoes with juice, lentils, cumin, turmeric, and red pepper flakes, if desired.
  3. Bring to a boil. Cover and reduce heat to low (250 degrees in an electric skillet). Simmer for 25 minutes.
  4. Add pasta and cook uncovered until pasta is tender, about 10 minutes.
  5. Sprinkle with cilantro and serve warm.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Serve topped with light sour cream or plain non-fat yogurt.
Source: http://foodhero.org/recipes/indian-lentils...

Indian Vegetable and Rice Skillet Meal

Indian Vegetable and Rice Skillet Meal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or 1/2 teaspoon ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon ground cumin
2 cups mixed vegetables, chopped (try cauliflower, peppers, carrots or peas)
1 large baking potato, peeled and diced
1 cup white rice, uncooked
1⁄2 teaspoon salt (optional)
2 1⁄2 cups water
1 can (15.5 ounces) kidney beans, drained and rinsed

Directions

  1. Heat oil in a large skillet over medium heat (300 degrees in an electric skillet).
  2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.
  3. Add remaining Ingredients. Bring to a boil, cover, and reduce heat.
  4. Simmer 20-25 minutes. Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • For a flavor boost, cook ½ cup raisins or diced apples with the vegetables.
  • Try using brown rice instead of white, and increase the simmering time to 45 minutes.
  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans
Source: http://foodhero.org/recipes/indian-vegetab...