Curry Cruz's (Kwanzaa) Yam Soup Recipe
Recipe
Ingredients
1 large onion, chopped
4 each garlic cloves, minced
1/4 cup olive oil
1 medium red bell pepper, chopped
2 tbsp ginger, minced
12 each cloves, ground
1 tsp cumin seed, ground
1/2 tsp mustard seed, ground
1 tsp ground cardamom
1/2 tsp turmeric
1/2 tsp ground cinnamon
1/4 cup tamari
28 oz canned whole tomatoes
1 large sweet potato
1/2 lb broccoli
1 large potato
2 qt boiling water
1 cup frozen corn
1 cup cut green beans
1 cup frozen peas
1/2 lb fresh kale
1 salt
Recipe
Preparation
In a large soup kettle, saute onion and garlic in oil over medium
heat. When the onions begin to soften, add the bell pepper and fresh
ginger. Mix the ground cloves, cumin, mustard seed, cardamom,
turmeric and cinnamon. Sprinkle over sauteed vegetables and stir. Add
soy sauce and juice from the canned tomatoes. Let the mixture boil,
then turn the heat down, cover and simmer gently while you prepare
the sweet potato.
Peel the sweet potato, cut out any blemishes and cut into 1" cubes.
Add to the pot along with 1 cup water. Bring to a boil, turn heat
down, cover and simmer 20 minutes. Watch carefully and stir
occasionally to keep from sticking.
Chop the broccoli stem and florets into bite-sized pieces. Wash the
white potatoes well and, leaving the peel on, chop into 1" pieces.
Add broccoli and potatoes to the pot with 2 quarts boiling water.
Cover and cook for 20 minutes.
Chop the tomatoes into small pieces. Add to the pot along with frozen
corn, beans and peas. Cover and cook for another 20 minutes.
Wash the kale, remove the stem ends and tear the leaves into small
pieces. Before adding to the pot, taste the broth and add salt as you
wish. Add kale and use a wooden spoon to push and stir it down into
the soup. Cover and simmer 20 minutes, until kale is cooked. Serve
immediately.
Good served with corn bread. Leftover soup can be frozen.
From "The Festive Table" by Ronni Lundy. Farrar, Straus and Giroux,
1995. In Food Editor Sarah Fritschner's 11/22/95 "Come Celebrate!
Successful Holiday Traditions are Wrapped in Flexibility" article in
"The (Louisville, KY) Courier-Journal." Pg. C5. Electronic format by
Cathy Harned.
Servings:
12
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Dieting made easy
When deciding on a weight loss program, it is essential to try to restrict your intake of salt, fat and refined carbohydrate.
Some lower carb diet pointers:
* Make reduced carb breadcrumbs for deep fried foods.
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* Make great smoothies by using reduced carb yogurt.
Yes, it’s not technically cooking, but if you adore smoothies you can make them with reduced carb yogurt and your favorite fruit. Clearly, you will need to make sure you only make use of fruit that is low in carbohydrates and use all of the fruit as the fiber is important too.
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Altthough not always popular with children, these have large amounts of vitamins (folate and vitamin c), minerals (selenium and potassium, amongst others), fibre, chlorophyll, antioxidents, indole-3-carbinol and isothiocyanates..
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Curry Cruz's (Kwanzaa) Yam Soup Recipe from the Recipes-4U Collection
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