Wait, MORE Vegetarian Stuff??

Carrot Soup

Ingredients

• 2 teaspoons dark sesame oil
• 1/3 cup sliced shallots (about 1 large)
• 1 pound baby carrots, peeled and cut into 2-inch pieces (not the little ones in the bag!)
  
• 2 cups fat-free, less-sodium chicken broth or vegetable broth
  
• 1 teaspoon grated peeled fresh ginger
• 1/2 cup 2% Greek-style plain yogurt
• 8 fresh mint sprigs

Preparation

1. Heat oil in a medium saucepan over medium heat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrots; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrots are very tender. Cover and let stand 5 minutes at room temperature.

2. Pour half of carrot mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until heated.

3. Spoon soup into small bowls, and top with plain yogurt and fresh mint sprigs.

Nutritional Information

Calories:47

Fat:1.6g (sat 0.4g,mono 0.5g,poly 0.5g)

Protein:2.2g

Carbohydrate:6.5g

Fiber:1.7g

Cholesterol:1mg

Iron:0.6mg

Sodium:163mg

Calcium:36mg

Jeanne Kelly, Cooking Light, APRIL 2010

Tofu Aloo Gobi (Indian Cauliflower)

Ingredients

• 1 (14-ounce) package firm water-packed tofu, drained
• 1 medium onion, cut into 6 wedges
• 2 tablespoons canola oil
• 1 teaspoon brown mustard seeds
• 3/4 teaspoon cumin seeds
• 2 teaspoons curry powder
• 4 garlic cloves
• 1 (1/2-inch) piece fresh ginger, peeled and coarsely chopped
• 4 cups cauliflower florets (about 1 1/4 pounds)
• 1/4 cup water
• 1 teaspoon salt
• 1 (14.5-ounce) can diced tomatoes, undrained
• 4 1/2 cups hot cooked basmati rice
• 1/4 cup plain fat-free yogurt
• 1/4 cup chopped fresh cilantro
• Siracha or chili paste, to taste
  

Preparation

1. Place tofu on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. Let stand 30 minutes. Discard paper towels. Cut tofu into 1/2-inch cubes.

2. Place onion in a food processor; pulse until finely chopped. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. Add onion and curry powder; cook 10 minutes, stirring frequently. Increase heat to medium-high; cook 2 minutes or until onion is golden, stirring constantly.

3. Place garlic and ginger in food processor; process until a smooth paste forms. Stir garlic mixture into onion mixture; sauté 1 minute, stirring constantly. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. Cover, reduce heat to medium-low, and cook 15 minutes. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender. Doctor it up with chili paste for some extra heat!

4. Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 teaspoons yogurt over each serving; sprinkle with cilantro.

Nutritional Information

Calories:312

Fat:8.8g (sat 0.8g,mono 5.5g,poly 1.5g)

Protein:12.5g

Carbohydrate:47.6g

Fiber:5g

Cholesterol:0.0mg

Iron:3.5mg

Sodium:517mg

Calcium:187mg