Summer Vegetable Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 1/2 cups diced tomatoes 
• 2 cups green vegetables of your choice
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Risotto is a delicious comfort food when it is done right. This is another version of the barley risotto and it's quite tasty. I used the combination of asparagus and tomatoes and it was very tasty, succulent and juicy. You can enjoy your risotto in the summer with the right vegetables. 

Creamy Tomato Soup with Parmesan Crisps

Ingredients:

Tomato Soup

• 2 Tbsp. olive oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp. dried basil
• 2 Tbsp. tomato paste
• 1 (14.5-oz.) can crushed tomatoes
• 3 cups chicken or vegetable stock
• ½ cup heavy cream
• Salt 
• freshly ground black pepper

Parmesan Crisps

• ¾ cup grated parmesan cheese

Makes 4 Servings

1. Heat olive oil in a medium saucepan over medium heat. Add onion and garlic and cook for 2 to 3 minutes, or until translucent.
2. Add basil, tomato paste, salt and pepper to the pan and stir well to combine.
3. Add crushed tomatoes and stock, then increase heat to high and bring to a boil. 
4. As soon as the soup begins to boil, turn the heat to low, cover and let simmer for 15 minutes.
5. Turn off the heat and add heavy cream. With an immersion blender, puree the soup, being careful not to splash yourself with hot liquid. 
6. Preheat oven to 400°F. Line a sheet pan with parchment paper. 
7. Scoop 1 tablespoon of parmesan at a time onto the prepared pan to make 12 mounds, leaving 2 inches of space between each mound of cheese. 
8. Bake for 8 to 10 minutes, or until deeply golden. Allow to cool for 5 minutes on the pan before serving.
9. Ladle the soup into 4 bowls and serve with parmesan crisps on the side or crumbled over top. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Tomato soup is a wonderful comfort food that warms your inside. The parmesan crisps are complimentary to the Italian flavors of this velvety tomato soup. This soup is a keto-friendly version of a classic and will become a staple favorite in your kitchen. 

Sausage, Pepper, & Mushroom Paella

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1 (13 oz.) package chorizo sausage, cut into 1/2-inch slices
• 1 large onion, chopped
• 1 (10 oz.) package sliced white mushrooms
• 2 red bell peppers, chopped
• 3 garlic cloves, minced
• 1 (8 oz.) package yellow rice mix
• 2 tsp. ground smoked paprika
• pinch saffron
• 1 cup reduced-sodium vegetable broth
• 1/2 cup dry white wine
• 1 (14 1/2 oz.) can diced fire-roasted tomatoes
• 1 cup frozen peas, thawed

Makes 8 Servings (1 cup per serving)

1. Heat 1 teaspoon of oil in a large Dutch oven over medium-high heat. Add chorizo and cook, stirring, until browned, about 8 minutes. With slotted spoon, transfer to a plate.
2. Reduce heat to medium. Heat remain 2 teaspoons oil in Dutch oven. Add onion and cook, stirring, until softened, about 5 minutes. Add mushrooms, bell peppers, and garlic; cook, covered, stirring occasionally, until vegetables are softened, about 3 minutes.
3. Add rice to mushroom mixture, stirring until coated well. Stir in broth, wine, tomatoes, and chorizo; bring to boil. Reduce heat and simmer, covered, until rice is tender and liquid is absorbed, about 25 minutes. Stir in peas. Remove Dutch oven from heat; let stand, covered, until peas are heated through, about 5 minutes.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. I have never been to Spain but paella is considered to be the national dish of Spain. Paella is so delicious when it's done right. Paella can be served for almost any occasion: game day, get togethers, movie night or even holidays. The original recipe calls for water but I substituted vegetable broth and dry white wine to make the paella more flavorful. I also added a touch a paprika and saffron for an authentic Spanish taste. The original recipe called for turkey kielbasa but I used chorizo for a more authentic Spanish taste. Paella is so delicious it will quickly become a favorite at your table.

Butternut Squash & Kale Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 cup roasted butternut squash
• 2 cups chopped spinach, kale, or Swiss chard, cut into 1/2-inch pieces
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper
• fresh lemon juice

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Diet Cookbook. I think risotto is the ULTIMATE Italian comfort food because it's so creamy, filling and delicious. This particular risotto recipe used barley in place of the traditional Arborio rice but it's still hearty and it still uses the traditional Italian risotto technique. If you don't have barley on hand, you can still use Arborio rice and the dish will still be delicious. There are many varieties of barley risotto in this cookbook and the combination of butternut squash and kale is heavenly delicious and perfect for fall. Don't forget: Make sure the liquid is hot and add it gradually because adding hot broth keeps the temperature of the risotto hot so the grains retain their texture while cooking so the risotto is creamy.

Butternut Squash and Sage Soup

Ingredients:

• 1 (2 1/2-3 lb.) butternut squash, peeled, seeded, & cut into 2-inch chunks
• 1 tbsp. extra-virgin olive oil
• 1 onion, chopped
• 1 large leek, sliced
• 2 garlic cloves, minced
• 3 cups reduced-sodium vegetable broth
• 1 1/2 tsp. dried sage
• 1/4 tsp. freshly ground black pepper
• pinch cayenne pepper

Makes 4 Servings (1 1/2 cups per serving)

1. Put squash in a steamer basket; set into large saucepan over 1-inch boiling water. Cover and cook until squash is tender but still holds its shape, about 15 minutes.
2. Meanwhile, heat oil in large saucepan over medium heat. Add onion, leek, and garlic; cook, stirring, until softened, about 5 minutes. Add squash and all remaining ingredients; bring to boil. Reduce heat and simmer, covered, until squash is very soft, about 15 minutes. Remove saucepan from heat; let cool 5 minutes.
3. Puree soup, in batches if needed, in food processor or blender. Return soup to pot and reheat over medium heat.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This soup is the perfect comfort food to enjoy in the fall and early winter. It's hearty and filling and very tasty too. If you run out of vegetable or chicken stock, use apple cider or pureed apples on hand to make the soup more hearty and flavorful and more into the autumn season.

Italian-Style Black Bean Soup

Ingredients:

• 1 lb. dried black beans
• 1 tbsp. extra-virgin olive oil
• 2 medium red bell peppers, finely chopped
• 1 large onion, finely chopped
• 3 celery stalks, finely chopped
• 5 garlic cloves, minced
• 1 1/2 tbsp. ground cumin
• 1/4 tsp. red pepper flakes
• salt
• freshly ground black pepper
• 6 cups lower-sodium vegetable broth
• 2 bay leaves
• 1/8 tsp. baking powder
• 2 tbsp. fresh lime juice
• lime wedges, chopped fresh cilantro, diced red onion, diced avocado and/or reduced-fat sour cream for garnish

Makes 8 Servings

1.  Place the beans in a large bowl. Cover with water and soak for at least 6 hours or over night. Drain.
2. In a large saucepan, heat the oil over medium-high heat. Add the bell peppers, onions, and celery and cook until softened, about 10 minutes.
3. Add the garlic, cumin, red pepper flakes, and salt and pepper to taste. Cook over medium-low heat, stirring constantly, until fragrant, about 2 minutes. Stir in the broth and remove from the heat.
4. In a 5-to 6-quart slow cooker, combine the beans, bay leaves, baking soda, and a pinch of salt. Pour the vegetable mixture over the beans. Cover and cook over high heat for about 5 hours, or until beans are creamy (or cook for 8 hours on low heat.)
5. Discard the bay leaves. Ladle about 1 1/2 cups of the soup into a food processor or blender and process until smooth. Return to the slow cooker and stir in the lime juice. Serve  hot with your favorite garnishes.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This soup is a great way to kick-start your healthy lifestyle. It's creamy, flavorful and very soothing. This vegetarian soup is comforting with a kick of cumin. I highly recommend adding tomatoes or avocado to the soup for more flare to kick it up a notch.

Vegetarian Chili with Avocado Salsa

Ingredients:
Avocado Salsa:

• 1 medium avocado, peeled, pitted and finely chopped
• 1 small tomato, finely chopped
• 1/4 red onion, finely chopped
• 1 garlic clove, minced
• 1 tbsp. chopped fresh cilantro
• juice of 1 large lime
• 1/4 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper

Vegetarian Chili:

• 2 tsp. extra-virgin olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3/4 can (14-19 oz.) black beans, rinsed and drained
• 3/4 can (14 1/2 oz.) diced tomatoes
• 1 1/2 cups vegetable broth
• 1 (4 oz.) can green chili peppers, chopped
• 2 tsp. dark chili powder
• 2 garlic cloves, minced
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/4 cup fat-free sour cream
• 1 lime, quartered
• 2 tbsp. chopped fresh cilantro
• 12 whole wheat pita crisps (Phase  2 or 3)

Makes 6 Servings

1. To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.
2. To make the vegetarian chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream and lime wedges. Sprinkle with the cilantro. Serve the pita crisps on the side, if using.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This chili is a wonderful dish that is flavorful and filling and a great way to kick-start your healthy lifestyle. If you love chili, you'll love this dish. You will not miss the meat in this chili. You will enjoy lots of flavor in this dish. You can also add a touch of shredded cheese on this chili for a little creamy goo and some sharp flavor too.

Lemony Spring-Vegetable Risotto

Ingredients:

• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 1 tsp. salt
• 5 1/2 cups Basic Vegetable stock or reduced-sodium vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 leeks, cleaned & chopped
• 3 garlic cloves, minced
• 1 tsp. finely chopped thyme, or 1/2 tsp. dried thyme
• 1 1/2 cups Arborio rice
• 1/3 cup dry white wine
• 1 cup thawed frozen baby peas
• 3 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (1 1 /3 cups per serving)

1. Bring a large pot of water to a boil. Add the asparagus and salt, and cook just until bright green, 2 minutes. Drain and rinse the asparagus in a colander under cold running water to stop cooking; set aside.
2. Bring the stock to a gentle simmer in a large saucepan over medium-low heat; reduce the heat and keep it at a simmer.
3. Heat the oil in a large skillet. Sauté the leeks, garlic, and thyme until the leeks begin to soften, about 3 minutes. Add the rice and cook, stirring, until translucent, about 1 minute.
4. Stir in the wine and cook, stirring constantly, until it is absorbed, Add the stock 1 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender but still slightly toothy. Add the asparagus, peas, lemon juice, and lemon zest with the last (1/2 cup) addition of stock. The cooking time from the first addition of stock should be about 22 minutes. Stir in the cheese and pepper; serve at once.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I think risotto is the ultimate Italian comfort food. It's creamy, flavorful, soothing and delicious. I've notice that the key ingredients to making a good risotto are Arborio rice, white wine, lemon juice, vegetables, garlic and Parmesan cheese. This risotto certain tastes like spring and it can also be enjoyed in the summer with summer vegetables as well. A well-made risotto is always creamy, mot mushy, so when you're cooking risotto, stir constantly. For a creamy and luscious texture, use Arborio rice or any other Italian medium-grain rice with a high starch content. Serve this as a main dish or as a side dish when you have company. They will love it.

Carrot Soup

Ingredients:

 

• 1 tsp. extra-virgin olive oil
• 1/4 cup onion, sliced
• 1/2 tsp. garlic, chopped
• 1/2 tsp. ginger, chopped
• 1/4 lb. carrots, peeled & sliced thin
• 1/2 cup low-sodium chicken broth
• 1 tbsp. canola oil
• 1 tsp. red curry paste
• 1 tbsp. lemon grass, chopped
• 1 cup light coconut milk
• 1 tbsp. fish sauce
• 1 tbsp. fresh lime juice
• 1 tbsp. cilantro, chopped
• salt
• freshly ground black pepper

Makes 4 (1 cup) Servings

1. Heat a small saucepan. Add olive oil and onion; cook over low heat until translucent. add garlic and ginger; cook until aromatic. Add carrots and broth. Bring to a simmer. Cook for 20 minutes or until the carrots are tender.
2. Drain off 1/4 cup of liquid. Set aside.
3. Puree the remaining carrots and liquid until smooth. Set aside.
4. Heat a 1-quart saucepan over medium heat. Add canola oil red curry paste, and lemon grass. Cook 1 minute or until aromatic. Add reserved carrot liquid, carrot puree, and coconut milk. Bring to a simmer. Cook for 10 minutes.
5. Stir in the fish sauce and lime juice. Adjust seasoning with salt and pepper. Garnish with cilantro.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This homemade soup that is nice and comforting. I don't eat canned soup anymore because homemade soup is much tastier and healthier for you. Don't be intimidated by this soup. Carrot soup is actually delicious when it's mixed with the right ingredients such as ginger, onions or garlic. You will really enjoy this soup when you get in from the cold. You'll enjoy this soup so much you'll forget it's good for you.

Risotto with Swiss Chard

Ingredients:

• 3 1/2 cups Basic Vegetable Stock or reduced-vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 onions, finely chopped
• 1 1/3 cups Aborio rice
• 1 cup dry white wine
• 1 bunch Swiss Chard, cleaned and chopped
• 2 tbsp. freshly grated Parmesan cheese
• 1/4 tsp. freshly grated black pepper
• 1/4 tsp. ground nutmeg 

Makes 4 Servings (1 1/2 cups per serving)

1. In a medium saucepan, bring the stock to a boil. Reduce the heat and simmer.
2. In a medium saucepan, heat the oil. Saute the onions until softened, about 5 minutes. Add the rice; cook, stirring until transluscent, about 1 minute.
3. Add 1 cup of the stock; cook, stirring, until the stock is absorbed. Add the wine; cook, stirring; until the wine is absorbed. Stir in a handful of the chard. Alternate adding the remaining stock, 1/2 cup at a time, with the chard, a handful at a time, stirring until the stock is absorbed before adding more, until the rice and chard are just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese, pepper, and nutmeg. Serve at once.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Risotto is the ultimate comfort food of Northern Italy. This is a wonderful dish to make on the weekend and serve to family and friends. I highly recommend using 2-3 cloves of minced garlic in your risotto because garlic always makes everything taste better. You can serve this as a main meal or as a side dish. You can serve this with seasoned proteins such as chicken, turkey, or fish. You can also use escarole, kale or spinach in place of the Swiss chard and your dish will still taste good. Also, if you want to serve this dish to kids, you can use vegetable stock in place of the wine for a more vegetarian flare.



Asparagus Risotto

Ingredients:

• 1/2 tsp. salt (for water)
• 1 pound uncooked asparagus, trimmed and cut into bite-size pieces
• cooking spray
• 1 Tbsp. unsalted butter   
• 3 small shallots, minced
• 1 cup uncooked Arborio rice 
• 1 Tbsp fresh lemon juice
• 4 cups low-sodium chicken broth
• 1/3 cup grated Parmesan cheese 
• 1/8 tsp table salt, or to taste 
• 1/8 tsp black pepper, or to taste     

Makes 6 Servings

1. Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Add asparagus to pot; blanch for 2 minutes. Immediately remove asparagus from pot and place them into ice water (to stop them from cooking and help retain their bright green color); set aside.
2. Coat a medium pot with cooking spray and set over medium heat; melt butter. Add shallots; cook, stirring frequently, until translucent, about 5 to 7 minutes. Add rice and toss to coat; cook for 2 minutes. Add lemon juice; cook, until all lemon juice has been absorbed, stirring continuously so rice does not stick to sides of pot, about 1 minute.
3. Meanwhile, bring broth to a simmer; keep warm.
4. Add 1/2 cup of hot broth to pot at a time; stir until absorbed. Repeat with remaining broth, making sure each addition of broth is absorbed before adding more. This process takes about 20 minutes.
5. When rice turns creamy and just done (should be slightly chewy and not mushy), remove pot from heat; add cheese and stir well. Stir in asparagus; season with salt and pepper.

WW POINTS VALUE: 5 pts (1 scant cup per serving)

 

Note: This recipe appears on www.weightwatchers.com. Rice is such a delicious comfort food especially when it's done right. Risotto is an Italian rice dish that is cooked in broth (meat, fish or vegetable-flavored) with onions, wine and butter cooked to a creamy consistency. Risotto also contains Parmesan cheese and Italian herbs which are key ingredients to making it creamy. Last night, I had baked halibut seasoned with bread crumbs, lemon juice, salt, freshly ground black pepper, Parmesan cheese and parsley and it was delicious. I wanted a delicious side dish to go with the fish and this risotto looked to good to pass up.  I love risotto and this asparagus risotto hit the spot. I used vegetable and turkey broth in this dish and the flavor was so heavenly. I also added dried herbs such as parsley, basil and majoram as well as garlic to this dish for a more Italian flavor. This dish also reminded me of the risotto I had at Magnolia's in Charleston, S.C. and I think I perfected the dish to a T (but added with asparagus). This dish is great as a main dish, side dish or even as a heavy snack. I highly recommend adding garlic and herbs because garlic and herbs always make a dish better. This dish goes well with fish, chicken, turkey, veal or even duck.

 

Risotto Milanese

Ingredients:

• 3 1/2 cups low-sodium vegetable or chicken broth
• Pinch saffron threads
• 1 tbsp extra-virgin olive oil
• 1 onion, chopped
• 1 cup Aborio rice
• 1/2 cup dry white wine
• 2  tbsp greated Parmesan cheese
• 2 tsp butter
• 2 tsp grated lemon zest
• Pinch freshly ground black pepper, to taste

Makes 8 Servings

1. In a medium saucepan, bring the stock to a boil. Reduce the heat and simmer.
2. In a small bowl, dissolve the saffron in 1 cup of the stock.
3. In a large nonstick saucepan, heat the oil. Saute the onion until softened, about 2 minutes. Add the rice; cook, stirring until translucent, about 1 minute.
4. Add the wine and 1/2 cup of the stock; cook, stirring, until the liquid is absorbed. Continue adding the stock, alternating between plain stock and saffron stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until the rice is just tender. The total cooking time should be 25-30 minutes. Stir in the cheese, butter, lemon zest, and pepper; serve at once.

WW POINTS VALUE: 3 pts (1/2 cup per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. Rice is a wonderful comfort food when it's seasoned with the right flavors. Risotto is what I like ot think of as the official rice dish of Italy. It is so rich and creamy it melts in your mouth. The saffron and lemon zest add flavor and color to this dish.I used a special kind of olive oil in this dish: Milanese Gremolata Infused Olive Oil from The Imperial Olive in Williamsburg, VA. I think that particular olive oil gave this disha real, authentic Italian flavor. This side dish is wonderful with seafood, chicken, turkey and even lamb and veal. I made this risotto with the Lobster Milanese and they worked so well together. This dinner was so deliciously rich it filled me up. I didn't even have dessert the dinner was so filling. I highly recommend serving this dish for a special occasion because it's just as good as going out to a really nice restaurant and ordering an expensive dish.

 

Autumn Veggie Soup

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 small onion, chopped
• 1 garlic clove, minced
• 4 cups vegetable broth
• 1 small sweet potato, peeled and cut into 1/2-inch cubes
• 1 cup frozen shelled edamame beans
• 2 ounce baby spinach (2 cups)
• salt
• freshly ground black pepper

Makes 4 (1 1/2-cup) Servings

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic, reduce heat to medium-low. and cook, stirring frequently, until softened, about 5 minutes. Do not brown.
2. Add broth, increase heat to high, and bring to a boil. Add sweet potato and edamame, reduce ot a simmer, and cook until vegetables are tender, about 5 minutes. Stir in spinach and heat until wilted. Season with salt and pepper to taste and serve.

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I was craving something warm and comforting and this soup hit the spot for me tonight. Autumn is officially here and what better way to celebrate autumn than a cup of warm vegetable soup. Forget the canned vegetable soup you buy at the store; this soup tastes just as good and is more colorful. I didn't have any spinach on hand so I used broccoli instead and the soup was still delicious. The edamame and sweet potato made the soup very filling and I added a pinch of crushed red pepper flakes to give the soup and extra kick of heat and it worked. This soup is great for lunch or dinner and perfect for vegetarians. Parents, listen up: if you want your kids to eat more vegetables, this is the soup that will do it.

Curried Zucchini Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion
• 1 garlic clove
• 2 medium zucchini, slced into 1/4-inch half-moons
• 1 tbsp grated fresh ginger
• 1 tsp grated curry powder
• 1/2 tsp garam masala (optional)
• 3 cups vegetable broth
• 1/2 cup plain fat-free or low-fat yogurt

Makes 4 (generous 1 1/4-cup) Servings

1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder and garam masala, if using. Cook 3 more minutes.
2. Add broth and . Cover and simmer until vegetables are tender, about 10 minutes. Puree soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

WW POINTS VALUE: 2pts.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbok. I have always said in the past that the South Beach Diet always has delicious soups. This was a different soup but not one of my favorites. This is a different kind of soup with the Indian flavors blended in with the vegetables.  If I were to make this soup, I would use asparagus in place of zucchini because asparagus has a different kind of texture and flavor than zucchini. Zucchini is wonderful for sauteeing, grilling or cooked with eggs.

Creamy Broccolli Soup

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 2 lbs. broccoli, stems and crowns, roughly chopped
• 1/4 tsp salt
• Freshly ground black pepper
• 5 cups vegetable broth
• 1/4 cup fresh lemon juice
• Small blanched broccoli florets for garnish

Makes 8 (1-cup Servings)

1. Heat oil over medium heat in a large nonstick saucepan. Add onion and garlic, reduce heat to low, and cook until softented, about 7 minutes. Add broccoli, salt and a pinch of pepper; stir well to coat. Add broth and lemon juice; bring to a simmer. Partially cover, reduce heat to low and simmer gently until broccoli is very tender, about 25 minutes.
2. Transfer soup to a blender and puree, in batches if necessary, or use a hand blender. Serve hot, garnished with a small broccoli floret, if desired.

 

WW POINTS VALUE: 1 pt. per serving

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. This soup is filling and satisfying if you're starting out on a diet. This sou also has a creamy texture to it despite the fact that it doesn't have any cream. This soup can be served as an appetizer in a small bowl at a dinner party or can be served as a small lunch or snack when you're hungry. I do recommend having a Savory Cheddar Cheese Biscuit with this soup.

Sauteed Peppers and Onions

Ingredients:

• 1 tbsp extra-virgin olive oil
• 4 lage bell peppers, cut into 2" wedges
• 1 large red onion, sliced and separarted into rings
• 1 tbsp balsamic vinegar
• 1 tsp dried basil
• 1/4 ts salt
• 1/4 tsp freshly ground pepper
• 2 plum tomatoes, chopped
• 3 tbsp chicken or vegetable broth or water

Makes 4 Servings

1. Heat the oil in a large skillet over medium heat. Add the bell peppers and onion and cook, stirring occasionally, for 5 minutes, or until the onion starts to soften.
2. Add the vinegar, basil, salt and pepper an cook for 1 minute. Add the tomatoes and the broth or water. Reduce the heat to low, cover and simmer,  stirring occasionally, for 8 minutes, or until the vegetables are very tender.

WW POINTS VALUE: 1 pt.

Note: This recipe appears in the South Beach Diet Cookbook. This  is a deliciously healthy side dish that is very filling if you are just grilling chicken, steak, fish oir pork. The side dish also gives the dish a more colorful look and the flavors of balsamic vinegar and tomatoes add  nice aroma.

Zucchini Risotto with Sun-Dried Tomatoes

Ingredients:

• 3 1/2 cups reduced-sodium vegetable broth
• 1/2 cup tomato juice
• 1 tbsp olive oil
• 6 shallots, finely chopped
• 4 medium zucchini, chopped
• 1/2 dry white wine
• 1 1/3 cups Aborio rice
• 16 sun-dried tomato halves (not oil-packed), finely chopped
• 1/2 cup finely chopped fresh parsley
• 1 tbsp finely chopped fresh majoram, or 1 tsp dried
• 2 tbsp grated Parmesean cheese
• 1/4 tsp freshly ground pepper
• Chopped fresh parsley, to garnish

Makes 4 Servings

1.  In a medium saucepan, combine the stock and tomato juice; bring to a boil. Reduce heat and simmer.
2. In a medium nonstick pan, heat the oil. Saute the shallots until soft, about 2 minutes. Add the zucchini and wine; cook until the zucchini is softened, about 5 minutes longer. Add the rice; cook, stirring, about 1 minute.
3. Add 1 cup of the stock mixture, the sun-dried tomatoes, parsley and majoram; cook, stirring, until the liquid is absorbed. Continue adding stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until the rice is just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese and pepper; serve at once, garnished with parsley.

WW POINTS VALUE: 7 (1 1/2 cups per serving)

Note: This recipe appears in the WW New Complete Cookbook. If you ever saw the photo for this recipe, you would want to cook it too. I have never  made risotto before and I was dying to try. This dish looks complicated but it it very easy to make. Just remember to have all your ingredients in place an follow the directions step by step. If you want an alcohol-free risotto, you can substitute nonalcoholic dry white wine or vegetable broth for the wine and it tastes just as delicious. The serving size is 1 1/2 cups but you will be just as full with 1 cup because it's so good.

Tomatoes with flare: Indian Tomato Soup.

Ingredients:

• 
  
  1/2 lb. red vine-ripened tomatoes or 1 (16 oz.) can cushed/diced toamtoes, undrained
  
• 
  
  2 tbsp extra-virgin olive oil
  
• 
  
  1 medium onion finely chopped
  
• 
  
  1 green chile pepper, seeded and finely chopped (wear plastic gloves when handling)
  
• 
  
  3 garlic cloves, crushed or 1 tbsp minced garlic
  
• 
  
  1 tbsp tomato paste
  
• 
  
  4 cups vegetable broth
  
• 
  
  1/2 tsp curry powder
  
• 
  
  Chopped fresh cilantro, for garnish
  

Makes 4 servings

1. 
   
   If using fresh tomatoes, bring a large pot of water deep enough to submerge to tomatoes to a boil over high heat. Cut a small X in the bottom of each tomato and plunge them into the boiling water for 20 second each. Remove the tomatoes. When cool enough to handle, peel away the loosened skin. If the skin fails to peel away easily, return the tomatoes to the boiling water for an additional 10 seconds. Remove the cores from the tomatoes and coarsely chop the flesh.
   
   
   
2. 
   
   Heat the oil in a large saucepan over medium high heat. Add the onion, chile pepper and garlic and cook for 4  minutes, or until  soft. Stir in the fresh or canned tomatoes and cook, stirring often, for 5 minutes.
   
   
   
3. 
   
   In a small bowl, blend the tomatoe paste with the vegetable broth and add to the saucepan. Add the curry powder and simmer for 7 minutes.
   
   
   
4. 
   
   To serve, divide the soup among  4 serving bowls. Sprinkle the cilantro on top for garnish.
   
   
   WW Points Value: 3
   

Note: This recipe appears in the South Beach Diet Cookbook. I cooked this recipe for the first time earlier today and it was hot and delicious. Curry powder is common among Indian dishes. If your looking for tomato soup with a different flavor, this recipe is for you. It's also great to cook on a cold winter day. You will not go hungry after having this soup.