Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [78]
ADDS 165 CALORIES, 5.5 GRAMS OF FIBER, 1 GRAM OF FAT, AND 5 MG OF SODIUM PER SERVING.
Eggplant Marinara:
Cut 1¼ pounds eggplant into ½-inch chunks. Saute the garlic as directed, and add the eggplant with ¼ cup vegetable broth and a pinch of salt. Saute for about 5 minutes to get the eggplant a bit softer. Add the remaining ingredients and cook until the eggplant is thoroughly tender, about 20 minutes.
ADDS 35 CALORIES, 5 GRAMS OF FIBER, ZERO FAT, AND 30 MG OF SODIUM PER SERVING.
Marinara with Peas:
Yes, this is simple, but it’s also so yummy. Just add 2 cups of frozen peas along with the tomatoes, and proceed with the recipe.
ADDS 60 CALORIES, ZERO FAT, AND 50 MG OF SODIUM PER SERVING.
CHAPTER 7
Soul-Satisfying Soups
YOU KNOW THAT IMAGE OF A CHEF LEANING OVERTHE STOVE, fanning the steam from his simmering pot toward his face, eyes closed and blissful as he inhales his creation? There’s probably soup in that pot.
You can learn a lot about cooking from making a pot of soup. You’ll hone your knife skills by mincing garlic and dicing onion and veggies. And you’ll get to know each and every vegetable—the soups in this chapter cover just about everything you’re likely to find in the produce aisle. By the time you’re through, rutabaga shouldn’t be an alien-looking potato. Get familiar with herbs and you’ll impress your friends and family by being able to tell the difference between flat-leaf parsley and cilantro without having to smell them. I guarantee that after a few batches of soup you’ll be gliding through your kitchen, seasoning to your taste, adding a little of this, a little ofthat.
Much has been made over soup and weight loss. There have got to be about fifty books dedicated to the subject. But the idea is pretty simple: load up on vegetables, beans, grains, and water instead of on heavier foods. Soup is the perfect vehicle for this. If you’re just easing into a plant-based diet, or you just aren’t all that used to eating vegetables that aren’t popcorn and onion rings, then this chapter would be a great place to start.
Lotsa Veggies Lentil Soup
SERVES 6 .ACTIVE TIME: 15 MINUTES • TOTAL TIME: 1 HOUR
PER SERVING
(⅙ RECIPE):
Calories: 180
Calories from fat: 15
Total fat: 1.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 31g
Fiber: 13 g
Sugars: 8 g
Protein: 12 g
Cholesterol: 0 mg
Sodium: 850 mg
Vitamin A: 170%
Vitamin C: 35%
Calcium: 10%
Iron: 20%
Lentil soup been slung from the stove top of everyone from the ancient Egyptians to the present-day blogger, and with good reason. Its quick cooking time, nourishing flavor, and hearty texture are just the beginning: lentils also have the highest protein content of any plant-based food. And just as the Egyptians gave us the building blocks for society, this soup gives you the building blocks for a super-healthy and filling soup, using pantry items and a few staple veggies.
Saute your onion and garlic while chopping the rest of the veggies and the prep time is hardly anything. Then once the pot gets going, tide yourself over with a few stolen carrots, catch up on your e-mails, or leave scathing comments on conservative blogs all while basking in the steamy aroma of a simmering pot of soup. Throwing a few handfuls of spinach in at the end is a great trick to up the fiber and nutrition content of any soup. It’s so good you’ll want to be buried in your pyramid with it, or at least keep a container of it in the freezer at all times.
1 teaspoon olive oil
1 medium-size onion, cut into medium dice
3 cloves garlic, minced
2 teaspoons dried thyme
1 teaspoon dried tarragon
Several pinches of freshly ground black pepper
½ teaspoon sea salt
2 ribs celery, diced small
½ pound carrots, diced small
½ pound zucchini, diced small
1 cup French lentils (green lentils are fine, too)
6 cups vegetable broth
6 ounces