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2 tablespoons oil for sautéing

1 medium onion, chopped

3 stalks celery with leaves, chopped

3 medium or 2 large potatoes, peeled and diced

3 to 4 cups SeasonedStock or water

Salt and pepper to taste

1 smallbay leaf

1 cup instant dry low-fatmilk

1 to 2 tablespoons margarine

Garnish: parsley, chives, green onion, or dill

Heat oil in a heavy pot and sauté onion and celery until onion is translucent. Add potatoes, stock, salt and pepper, and bay leaf and cook until potatoes are tender, about ½ hour. Let cool briefly. Stirring, slowly add milk and margarine. Taste for salt. Heat through but do not let boil. Garnish and serve.

Variations: Use leeks instead of onion. Add canned minced clams, diced carrots, canned asparagus, or cooked cauliflower.

Complementary protein: potato + milk

Mulligatawny

2 quarts

The San Francisco Ecology Center is famous for its great soups. Ed Lubin of the Center offers this one, which he says is “a favorite of our lunchtime patrons.” It is delicious and easy to make. The longer it cooks, the better it tastes.

3 to 4 tablespoons margarine

2 onions, coarsely chopped

2 to 3 cloves garlic, minced

1 carrot, chopped

2 stalks celery, chopped

1 green pepper, chopped

1 small turnip or parsnip, grated

1 large or 2 small Pippin or other apples, cored and chopped

1 teaspoon curry powder

3 ounces tomato paste

2 tablespoons parsley 5 cups water

2 cups cooked garbanzos (2/3 cup uncooked) or one 1-pound can, undrained

Salt or vegetable seasoning powder to taste

Heat margarine in a large pot and sauté onions and garlic until onions are translucent. Add carrot, celery, green pepper, turnip, apple, curry powder, tomato paste, parsley, and water and cook for 30 minutes to 1 hour. Purée beans in a blender until smooth and add to soup pot, with more water if the soup is too thick. Taste for salt and spices. Heat through and serve or continue to simmer, the longer the better.

Cold Zucchini and Buttermilk Soup

4 servings

Buttermilk, so much cheaper than yogurt, can be the basis for many delightful and practically instant summer soups. Here are just two ideas; many other vegetables and fruits might be used.

Oil for sautéing

1 medium zucchini, coarsely chopped

1 medium onion, chopped

1 clove garlic, minced

3 cups buttermilk

Salt and pepper to taste

Garnish: fresh dillweed or parsley

Heat oil and sauté zucchini, onion, and garlic until soft but not mushy. Purée in a blender and add buttermilk and salt and pepper. Chill and garnish.

Cold Curried Apple and Buttermilk Soup

4 servings

You can vary this by substituting a seeded cucumber for the apple.

Oil for sautéing

1 medium onion, chopped

1 apple, cored and chopped

2 teaspoons curry powder

Pinch mustard seed (optional)

3 cups buttermilk

Garnish: fresh dillweed or parsley

Heat oil and sauté onion, apple, curry powder, and mustard seed until soft but hot mushy. Let cool and add buttermilk. Chill and garnish.

7.

A Meal in a Salad Bowl

Exotic Rice Salad

Macaroni Salad Ricotta

Tabouli

Vegetable Salad Carousel

Tempeh and Bulgur Salad

Garbanzo and Cheese Salad

Lentil Salad

Fine Fruit Salad and Other Ideas

* Ultimate “Egg” Salad

Tempeh Mock Chicken Salad

* New recipe.

MY DAUGHTER CALLS me a “salad freak.” Sometimes in the summertime salads are about the only food that seems appetizing to me. So I have had to learn ways to fill my protein need from the salads I love—and it is not difficult. The recipes here demonstrate some of the many, many possibilities.

TIPS FOR PROTEIN-ENRICHED SALADS

To lettuce salads add:

Parmesan cheese

cheese cubes

ground toasted sesame seeds

toasted sunflower seeds

cooked beans

leftover cooked beans and grains

cooked broccoli, green peas, cauliflower

To fruit salads add:

nuts

ground toasted sesame seeds

toasted sunflower seeds

low-fat yogurt

low-fat cottage cheese

Exotic Rice Salad

4 servings

On a summer’s eve this tangy salad (served with sliced beets and cucumber