Easy Gazpacho

Ingredients:
4 cups tomatoes, cored and chopped
1 medium cucumber, peeled if desired, seeded and chopped (about 2 cups)
1/2 small red onion, chopped (1/3 cup)
2 slices day-old Italian bread, crust removed, torn into small pieces (2 cups)
2 Tbsp. extra-virgin olive oil
2 Tbsp. sherry vinegar or red-wine vinegar
1 tsp. minced fresh garlic
1/4 tsp. each salt and freshly ground black pepper
Chopped fresh Italian parsley

Combine 2 cups of the tomatoes, and 1 cup cucumber, the onion, bread, oil, vinegar, garlic, salt, pepper, and 1/2 cup water in a blender or food processor; cover and blend or process until smooth (blend in batches if necessary). Transfer to a serving bowl. Stir in remaining tomatoes and cucumber.

Serve immediately or chill up to 2 hours before serving. Garnish with parsley. Makes 4 servings.

Per serving:
154 calories; 4g protein; 20g carbs; 8g fat (1g sat. fat); 3g fiber; 1mg iron; 246mg sodium.

From "Parents" magazine, August 2011

Quinoa Corn Chowder

made by Gretchen for the Jan 2011 meeting
from kiwimagonline.com

Ingredients:
2 Tbsp olive oil

1 1/2 cups finely chopped leek or onion

3/4 tsp dried oregano

4 cups water (optional - I usually use veggie broth. It adds more flavor!)

1 lb red-skinned potatoes, scrubbed and cut into 1/2-inch dice (3 cups)

3/4 cup quinoa, rinsed by swishing in a bowl and drained

4 cups fresh or frozen (defrosted) corn kernals

1 1/4 tsp salt, plus more to taste

freshly ground black pepper

1/2 cup pimento-stuffed green olives, chopped if large (I don't use a full 1/2 cup usually)

1/4 cup chopped fresh cilantro

1/4 cup thinly sliced scallion (green onion) greens

1 to 2 Tbsp. freshly squeezed lime juice (I always add at least 2 tbsp, sometimes a little more!)

Method:
In a heavy soup pot, heat 1 Tbsp of the oil over medium heat. Add the leek and oregano. Cook, stirring occasionally, until the leeks begin to wilt, about 4 minutes.

Add 4 cups water (or broth, see above) and the potatoes. Bring to a boil over high heat. Add the quinoa. Boil uncovered over medium-high heat for 10 mintues.

Meanwhile, in a food processor or blender, process 3 cups of the corn kernals with 1 cup water to create a course puree.

After the quinoa has cooked for 10 minutes, stir in the corn puree and remaining corn kernals. Adjust the salt and add lots of freshly ground black pepper.

Continue cooking until the quinoa and potatoes are tender (the grains should be translucent and have no opaque white dot in the center), about 2 to 3 minutes more. Stir in the olives, cilantro, scallion greens and additional tablespoon of oil.

Add enough lime juice to sharpen the flavors.

Nutrition facts per serving:
calories 471, fat 14g, protein 13g, carbohydrate 82g, dietary fiber 9g

Lentil Soup

1 cup chopped onion
1cup chopped carrot
1 cup of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped
3/4 pound lentils, picked and rinsed
1 jar salsa
6 cups vegetable stock
1/2 teaspoon chili powder
½ teaspoon cumin




Directions:
Use large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, kale and 1 cup water to sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, salsa, vegetable stock, chili powder, and cumin and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Serve immediately.

SOUP: Lentil Vegetable Curry Soup

Serves 6-8

Ingredients:

• 1 white onion
• 1 bunch radishes (8 small)
• 2 C dried lentils (soaked overnight)
• 1 butternut squash
• 4 carrots
• 2 T olive oil
• 2 cloves minced garlic
• 2, 14oz. cans coconut milk
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 3 T curry powder
• 1 T fresh chopped parsley
• 1, 28oz cans diced tomatoes in juice
• 4 oz fresh chopped basil
• water

Directions:

1. Chop & lightly saute onions, radishes, and garlic in olive oil
2. Chop and add butternut squash and carrots
3. Add soaked lentils
4. Add 4 C water, bring to a boil, and then simmer for 20 minutes
5. Add coconut milk, salt, pepper, curry powder
6. Stir in canned tomatoes, parsley, and basil
7. Simmer for 15 more minutes
8. Enjoy with fresh bread or biscuits