Enchilada Soup

Ingredients

1 19 0z. can enchilada sauce

1 1/2 cups cooked pinto beans

1 1/2 cups  corn kernels

1 7 oz. can diced green chiles

1 2.25 oz. can sliced black olives

1 cup water

1/2 medium onion, chopped

1 tablespoon olive oil

2 medium tomatoes, chopped

1 to 3 cloves garlic, minced (or more, if you love garlic as much as I do)

salt and pepper to taste

In a soup pot saute the onion in the olive oil over medium heat til soft and golden. Add beans, corn, chiles, olives, sauce, and water. Bring to a boil, and simmer for 20 minutes. Add garlic and tomatoes, and simmer five minutes more. Add salt and pepper to taste.

Nutrition Information

Serving Size: 273 g

Servings per Recipe: 6

Calories: 473 Calories from Fat: 66

Total Fat: 7.4g, 11% of Daily Value*

Saturated Fat: 1.5g, 7% of Daily Value

Sodium: 274mg, 11% of Daily Value

Total Carbohydrates: 98.9g, 33% of Daily Value

Dietary Fiber: 33.4g, 134% of Daily Value

Sugars 3.2g

Protein 21.7g

Vitamin A 15%	•	Vitamin C 63%
Calcium 49%	•	Iron 162%

* Based on a 2000 calorie diet

Peanut Butter Miso Soup

Don't be put off by the idea of peanut butter and garlic. This is so good!

Ingredients
All quantities are approximate. Adjust to suit your taste.

1 cup water
1  tablespoon miso paste
1 tablespoon peanut butter
1 or 2 cloves garlic, minced or pressed
1/4 teaspoon soy sauce
1/4 teaspoon Gomasio*

Heat water til just simmering. Add remaining ingredients to a cup or a bowl, add water, and stir.
Optional: Garnish with chopped scallions or chives, add Thai red curry paste or Sriracha, toss in tofu or tempeh, add your favorite steamed vegetables, noodles, anything else you like.

Nutrition Information

Serving Size: 275 g
Servings per Recipe: 1
Calories: 138 Calories from Fat: 85
Total Fat: 9.5g, 15% of Daily Value**
Saturated Fat: 1.9g, 10% of Daily Value
Sodium: 797mg, 33% of Daily Value
Total Carbohydrates: 8.9g, 3% of Daily Value
Dietary Fiber: 2.1g, 8% of Daily Value
Sugars 2.6g
Protein 6.4g

Vitamin A 0%

•

Vitamin C 2%

Calcium 4%

•

Iron 5%

* Japanese sesame seed and salt condiment
** Based on a 2000 calorie diet

Onion Soup

I had a bunch of onions I needed to use up. The quantities in this recipe are approximate.

Ingredients

8 red, white, or yellow onions
1/2 cup nondairy butter
3 quarts vegetable stock
2 tablespoons vegetable bouillon paste or powder
2 tablespoons Kitchen Bouquet
1 tablespoon smoked Spanish paprika
salt and freshly ground black pepper to taste

Melt butter in a large saucepan. Peel and slice onions very finely, then stack the slices and quarter them. Add them to the melted butter, and saute over medium heat til soft and lightly golden. Add stock, bring to a boil, reduce heat to low, and add bouillon, Kitchen Bouquet, and paprika.  Allow to simmer for 30 minutes, then adjust seasonings if needed, and add salt and pepper to taste.

Nutrition Information

Serving Size: 25 g
Servings per Recipe: 8

Calories: 145 Calories from Fat: 103
Total Fat: 11.5g, 18% of Daily Value*
Saturated Fat: 1.9g, 10% of Daily Value
Sodium: 719mg, 30% of Daily Value
Total Carbohydrates: 10.4g, 3% of Daily Value
Dietary Fiber: 1.9g, 7% of Daily Value
Sugars 4.7g
Protein 1.3g

Vitamin A 10%	•	Vitamin C 14%
Calcium 3%	•	Iron 1%

* Based on a 2000 calorie diet