Recipes: Soup for Supper

the recipes

december 99

Soup for Supper

Greek Navy Bean and Vegetable Soup

(makes 6 servings)

2	cups (260 g) dried navy beans, washed and picked over
2	quarts (2 l) 98% fat-free, no-salt-added canned chicken broth
2	medium onions, chopped
1	bay leaf
2	teaspoons (10 ml) crushed dried oregano
1	teaspoon (5 ml) crushed dried thyme
1	teaspoon (5 ml) dried dill weed
1/2	teaspoon (2.5 ml) crushed dried rosemary
1/8	teaspoon (0.6 ml) cayenne pepper
2	medium carrots, peeled and sliced
2	medium thin-skinned potatoes, peeled and diced
2	ribs celery with leaves, chopped
3	ripe plum tomatoes, finely chopped
	salt (optional) and freshly ground pepper
	olive oil cooking spray
2	large cloves garlic, minced
1/4	cup (60 ml) fresh lemon juice
1/4	cup (15 g) chopped flat-leaf parsley

Place beans in a large soup pot. Add chicken broth and place on stove over medium-high heat. Bring to a boil. Reduce heat and simmer for 2 to 3 minutes. Remove from heat, cover, and let stand for 1 hour.
Return pot to stove, add half of the chopped onion, the bay leaf, oregano, thyme, dill weed, rosemary, and cayenne pepper. Gently simmer, covered, for 1 hour.
Add the carrots, potatoes, celery, and tomatoes. Simmer, covered, until the beans and vegetables are tender, about 30 to 40 minutes. Season with salt (if using) and pepper to taste. Discard the bay leaf.
Lightly coat a small nonstick skillet with cooking spray. Add remaining chopped onion and garlic. Sauté over medium-low heat until onion is limp, about 5 minutes.
Transfer onion-garlic mixture to a food processor or blender and add lemon juice and parsley. Pulse until mixture forms a thick puree. Stir puree into hot soup and continue to simmer for another 5 minutes.
Ladle into soup bowls and serve hot.

Per serving:	315 calories (3% calories from fat), 20 g protein, 1 g total fat (0.3 g saturated fat), 58 g carbohydrates, 20 g dietary fiber, 0 cholesterol, 91 mg sodium
Diabetic exchanges:	2 very lean protein, 4 carbohydrate (3 1/2 bread/starch, 1 vegetable)

Greek Salad

(makes 6 servings)

2	ripe tomatoes, sliced
1	green bell pepper, seeded and thinly sliced
1	cucumber, peeled, seeded, and thinly sliced
2	scallions, white part and 3 inches (7.5 cm) green, thinly sliced on the diagonal
1/4	cup (15 g) chopped flat-leaf parsley
2	ounces (30 g) low fat feta cheese, crumbled
3	tablespoons (45 ml) fresh lemon juice
2	tablespoons (30 ml) olive oil
1/4	teaspoon (1.25 ml) crushed dried oregano
6	crisp inner leaves of romaine lettuce, cut into 1-inch (2.5 cm) pieces

Place the tomatoes, bell pepper, cucumber, scallion, parsley, and feta cheese in a large bowl.
In a small bowl, whisk together lemon juice, olive oil, and oregano. Pour over vegetable mixture and lightly toss.
Divide lettuce between 6 salad plates. Top with the salad mixture and serve.

Per serving:	83 calories (59% calories from fat), 3 g protein, 6 g total fat (1.3 g saturated fat), 6 g carbohydrates, 2 g dietary fiber, 3 mg cholesterol, 133 mg sodium
Diabetic exchanges:	1/2 carbohydrate (vegetable), 1 fat

Baked Apples with Yogurt and Walnuts

(makes 6 servings)
Adapted from the Joslin Diabetes Quick & Easy Cookbook (Fireside/Simon & Schuster)

6	medium tart apples, such as Gala, Granny Smith, or Jonathan, cored and peeled 1/3 of the way down
3	4-inch (10 cm) strips of orange rind, cut into thin strips
3	teaspoons (13 g) reduced-fat margarine
	juice of 1 large lemon
	about 1 teaspoon (5 ml) ground cinnamon
1 1/2	teaspoons (7.5 ml) spoonable brown sugar substitute
6	tablespoons (84 g) plain nonfat yogurt
1	tablespoon (8 g) chopped walnuts

Place the cored and partially peeled apples in a high-sided microwave-safe dish. Stuff the apples with orange rind strips and top each with 1/2 teaspoon margarine. Rub the pared flesh of the apple with lemon juice. Sprinkle with cinnamon and brown sugar substitute.
Fill the dish with water 1/3 of the way up the sides of the apples. Cover with plastic wrap and cook in the microwave for 4 to 5 minutes on HIGH.
Carefully remove the plastic wrap. Place the apples in individual serving bowls. Top each with 1 tablespoon (14 g) yogurt and sprinkle with some of the walnuts. Serve hot.

Per serving:	145 calories (14% calories from fat), 2 g protein, 3 g total fat (0.3 g saturated fat), 32 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 38 mg sodium
Diabetic exchanges:	2 carbohydrate (fruit)

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