Sauces, Dressings and Soups
16 Bean Soup
NutritionWire subscriber: PattyE
Serves: 8
Preparation Time:
Ingredients:
1 pound 16 Bean Soup Mix
32 ounces vegetable broth
2 large onions, diced
1 bunch celery, diced
2 large bell peppers, diced
32 ounces diced tomatoes
16 ounces can green chiles, diced
2 tablespoons Dr. Fuhrman’s Vegizest or other no salt seasoning
1 tablespoon dried basil *see note
1 tablespoon hot sauce ** see note
1 bunch Swiss chard leaves, diced (vein removed)
Instructions:
Clean, rinse, soak beans overnight. Drain and put in covered crock pot on medium with vegetable broth. Then chop onions and celery, add to crock pot.About an hour later, chop and add bell peppers.
A couple hours after adding bell peppers, add tomatoes and seasonings. Leave to simmer another hour or until done. Add chopped swiss chard leaves and simmer another 15 minutes.
I double this recipe and freeze it in 3-4 cup servings. It keeps well in the fridge at least a week.
If you don’t like your vegs soft, you can add them to the pot later so they will be crispier.
* Rub dried basil between fingers to release all the flavor before adding.
** We use El Yucateco hot sauce. Beware hot sauces can become hotter as you rewarm dishes it’s used in, so you may want to add it at the table or eliminate it completely.
Bean Broccoli Stew
NutritionWire subscriber:Kathleen (Ke215cop)
Serves:
Preparation Time: 10 minutes
Ingredients:
1 20-ounce can crushed pineapple in own juice
1 tablespoon low sugar apricot jam
3 garlic cloves, minced
1 8-ounce can no salt added tomato sauce
1 frozen bag of birdseye pepper stir-fry
1 frozen bag of birdseye baby broccoli
1 15 oz. can eden no salt added black beans
5 ounces baby spinach
Instructions:
Stir together crushed pineapple, including it’s juice, apricot jam, garlic, and tomato sauce. Heat in large saucepan over medium heat just until it simmers. Add the remaining ingredients except the black beans and spinach and bring to a low boil. Reduce heat to low and simmer, covered, for about 20 minutes. Add black beans and heat 10 minutes. Then add the spinach and cook about 5 minutes. This recipe came about when I was making the Bean Broccoli Stir-Fry and this is that result, a STEW!!
Avocado Herb Dressing
NutritionWire Moderator: Steven Acocella
Serves: Lots!
Preparation Time: 10 minutes
Ingredients:
1 small tomato, chopped
1/2 avocado
1/3 cup red onion, chopped
1/4 cup green pepper, chopped
2 cloves of garlic
2 tablespoons lemon juice
2 tablespoons Dr. Fuhrman’s Riesling Raisin Vinegar
1 tablespoon Dr. Fuhrman’s VegiZest
Instructions:
Blend all ingredients until smooth.
Blueberry Dressing/Dip
NutritionWire subscriber: Joey Thebaub
Serves: 4
Preparation Time:
Ingredients:
2 cups frozen blueberries, thawed
1/2 cup raw cashews
1/2 cup pomegranate juice
3 tablespoons apricot puree (optional)
2 tablespoons Dr. Fuhrman’s Blood Orange Vinegar or balsamic vinegar
3 teaspoons Dr. Fuhrman’s Spicy Pecan Vinegar or raspberry vinegar
Instructions:
Blend all ingredients in a high powered blender.
