Category Archives: Vegetables

Tortilla Soup

Spicy Mexican soup based on a recipe from Epicurious.

Ingredients

1 tbsp olive oil
8 corn tortillas
1/4 tsp salt
.75 tbsp Olive oil
3 plum tomatoes
4 cups vegetable broth
2 cups water
tbsp olive oil
1 medium onion
2 cloves garlic
14 oz Tomatoes, Crushed, Canned
1 jalepeno pepper
1 serrano pepper
1/2 cup sun dried tomatoes

Preparation

  1. Cut the tortillas into thin strips and toss with 1 tbsp of olive oil and 1/4 tsp salt.  Bake 350°F until crisp and lightly browned.  About 10 minutes.
  2. Spray large nonstick saucepan with vegetable oil spray. Add onion and garlic; cover and cook over medium-low heat until almost tender, stirring often, about 5 minutes.
  3. Stir in tomato paste, cumin and chili powder. Add broth and 2 tablespoons cilantro; bring to boil. Reduce heat; cover and simmer until flavors blend, about 15 minutes.
  4. Add tortillas, tomatoes, beans, zucchini and jalapeño to soup. Cover; simmer until zucchini is tender, about 5 minutes.
  5. Season with salt and pepper and ladle soup into bowls.
  6. Sprinkle with remaining 2 tablespoons cilantro.

Nutrition

8 servings

Nutrition Facts
Serving Size 452 g
Amount Per Serving
Calories

200
Calories from Fat

70
% Daily Value*
Total Fat

7.8g
12%
Saturated Fat

1.2g
6%
Cholesterol

0mg
0%
Sodium

740mg
31%
Total Carbohydrates

29.2g
10%
Dietary Fiber

6.1g
24%
Sugars

2.5g
Protein

7.8g
Vitamin A 34% • Vitamin C 61%
Calcium 10% • Iron 19%
Nutrition Grade A
* Based on a 2000 calorie diet

Potato Salad with Mint and Sugar Snap Peas

A very simple potato salad.

Ingredients

1.5 lb yukon gold potatoes
1/2 lb sugar snap peas
4 tsp olive oil
4 tsp Balsamic vinegar
1/4 tsp salt, to test
1/4 tsp pepper

Preparation

  1. Boil the potatoes in salted water until easily pierced with a knife.  Cut into bite size pieces and set aside.
  2. Combine 3 tbsp of olive oil with the balsamic vinegar, salt and pepper.  Whisk to emulsify.
  3. Stir fry the sugar snap peas in the remaining 1 tbsp olive oil for about 30 seconds.
  4. Combine all the ingredients in a large bowl and toss to coat.  Refrigerate before serving.

Nutrition

6 servings

Nutrition Facts
Serving Size 158 g
 
Amount Per Serving
Calories

149
Calories from Fat

30
% Daily Value*
Total Fat

3.3g
5%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

110mg
5%
Total Carbohydrates

26.9g
9%
Dietary Fiber

3.5g
14%
Sugars

2.9g
Protein

3.9g
 
Vitamin A 8% • Vitamin C 56%
Calcium 3% • Iron 11%
Nutrition Grade A
* Based on a 2000 calorie diet

Roast Potato with Rosemary

This is a lower fat alternative to french fries.  This version is from Epicurious.  Their version calls for red potatoes, but we frequently use russets.  Many recipes also call for garlic.

Ingredients

5 medium potatoes, cut into french fry size pieces.  No need to peel.
1 1/2 tbsp olive oil
1/4 cup fresh rosemary
1 1/2 tsp salt
3/4 tsp black pepper

Preparation

Slice the potatoes, unpeeled into French fries sized pieces.

Mix the other ingredients in a small blender. Blend at low speed to break up the rosemary.

Toss the potatoes with the seasons.

Arrange on parchment covered baking sheets.  The weight of the baking sheet can make a significant difference in the roasting.  A heavier sheet cooks more quickly and tend to brown quickly on the bottom sides of the potato pieces.  Light weight and aluminum sheets tend to require longer baking times.

Bake at 450°for 20 minutes turning after 10 minutes.

Serve with catsup or just plain.

Nutrition

4 Servings

Nutrition Facts
Serving Size 276 g
 
Amount Per Serving
Calories

227
Calories from Fat

39
% Daily Value*
Total Fat

4.3g
7%
Saturated Fat

0.8g
4%
Cholesterol

0mg
0%
Sodium

890mg
37%
Total Carbohydrates

44.4g
15%
Dietary Fiber

8.0g
32%
Sugars

3.1g
Protein

4.7g
 
Vitamin A 3% • Vitamin C 91%
Calcium 7% • Iron 14%
Nutrition Grade A
* Based on a 2000 calorie diet

Aloo Phujia

This is a spicy Indian potato dish with tomatoes and onions adapted from All Recipes.

Ingredients

1 onion, chopped
2 pounds potatoes, peeled and cubed
4 roma tomatoes, chopped
1/2 cup frozen green peas
2 teaspoon salt
1 teaspoon cayenne pepper
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
2 tbsp canola oil

Preparation

Saute the onion with the oil until soft.

Stir in salt, cayenne, turmeric and cumin.

Add potatoes and cook 10 minutes stirring occasionally.   May be good to cook the potatoes in the microwave for 10 minutes before adding them, because it took a long time for them to soften up once the tomatoes were added.

Add tomatoes, cover pan and cook until potatoes are soft.

Add the green peas and cook an additional 5 minutes.

Serve with rice.

Nutrition

8 servings

Nutrition Facts
Serving Size 203 g
Amount Per Serving
Calories

135
Calories from Fat

35
% Daily Value*
Total Fat

3.9g
6%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

593mg
25%
Total Carbohydrates

23.2g
8%
Dietary Fiber

4.3g
17%
Sugars

4.0g
Protein

3.2g
Vitamin A 14% • Vitamin C 58%
Calcium 2% • Iron 6%
Nutrition Grade A
* Based on a 2000 calorie diet