The Soup and Stew Cookbook PART 2: A Collection of Delicious Soup Recipes and Stew Recipes to Warm Your Heart [2nd Edition] 1697822703 , 978-1697822700

Table of contents :
Table of Contents......Page 4
Winter Night Soup......Page 7
Red Lentils, Garlic, and Apricots Soup......Page 10
Onions, Parmesan, and Wine Soup......Page 11
Sweet Potatoes and Ginger Soup......Page 12
Red Lentils, Coconut, and Tomatoes Soup......Page 13
Jalapenos, Black Beans, and Peppers Soup......Page 16
Easy Dahl......Page 17
Indian Style Brown Lentils......Page 18
Mango Curry Indian Style......Page 19
Succulent Mango Soup......Page 22
Tropical Vegetarian Papaya Soup......Page 23
Tofu Mushroom Soup......Page 24
Udon Soup......Page 25
Onion Soup......Page 26
Tofu and Miso......Page 27
Jap Chae......Page 28
Seaweed Soup......Page 29
Kimchee Jigeh......Page 32
Miso......Page 33
Doenjang Chigae......Page 34
Pine Nut Rice Soup......Page 35
Shrimp Rice Soup......Page 36
Seaweed Soup II......Page 37
Tak Toritang......Page 38
Soon Du Bu Jigae......Page 39
Chicken Stew......Page 42
Filipino Oxtail Stew......Page 43
Salmon Stew (Abalos Style)......Page 44
Picadillo Filipino......Page 45
Fish Sinigang......Page 46
Sinigang Na Baka......Page 47
Filipino Chicken Stew......Page 48
Tofu Soup......Page 49
Creamy Jalapeño Soup......Page 52
French Mussel Soup......Page 53
San Francisco Style Mussels Soup......Page 54
Favorite Italian Mussels Stew......Page 55
Classy Mussels Soup......Page 56
Algerian Lamb Soup......Page 57
Lamb Chili......Page 58
Easy Lamb Korma......Page 59
Spicy Lamb Curry......Page 62
Arabian Okra Stew......Page 63
Chowder 101......Page 64
Baton Rouge Scallop Soup......Page 65
Louisiana Style Seafood Hot Pot......Page 66
Brazilian Tilapia Fish Stew......Page 67
Bean Soup......Page 68
All-in-One Meal Potato Soup......Page 69
Snowy Night Muenster Potato Soup......Page 72
Potato Soup Irish Style......Page 73
Mexican Style Sweet Potato Soup......Page 74
Spring’s Sprung Carrot & Potato Soup......Page 75
Yukon Au Gratin Potato Soup......Page 76
Winter Friendly Potato Soup......Page 77

Citation preview

The Soup and Stew Cookbook A Collection of Delicious Soup Recipes and Stew Recipes to Warm Your Heart Part 2 By BookSumo Press All rights reserved

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Table of Contents Winter Night Soup 7 Red Lentils, Garlic, and Apricots Soup 10 Onions, Parmesan, and Wine Soup 11 Sweet Potatoes and Ginger Soup 12 Red Lentils, Coconut, and Tomatoes Soup 13 Jalapenos, Black Beans, and Peppers Soup 16 Easy Dahl 17 Indian Style Brown Lentils 18 Mango Curry Indian Style 19 Succulent Mango Soup 22 Tropical Vegetarian Papaya Soup 23 Tofu Mushroom Soup 24 Udon Soup 25 Onion Soup 26 Tofu and Miso 27 Jap Chae 28 Seaweed Soup 29 Kimchee Jigeh 32 Miso 33 Doenjang Chigae 34 Pine Nut Rice Soup 35 Shrimp Rice Soup 36

Seaweed Soup II 37 Tak Toritang 38 Soon Du Bu Jigae 39 Chicken Stew 42 Filipino Oxtail Stew 43 Salmon Stew (Abalos Style) 44 Picadillo Filipino 45 Fish Sinigang 46 Sinigang Na Baka 47 Filipino Chicken Stew 48 Tofu Soup 49 Creamy Jalapeño Soup 52 French Mussel Soup 53 San Francisco Style Mussels Soup 54 Favorite Italian Mussels Stew 55 Classy Mussels Soup 56 Algerian Lamb Soup 57 Lamb Chili 58 Easy Lamb Korma 59 Spicy Lamb Curry 62 Arabian Okra Stew 63 Chowder 101 64 Baton Rouge Scallop Soup 65 Louisiana Style Seafood Hot Pot 66

Brazilian Tilapia Fish Stew 67 Bean Soup 68 All-in-One Meal Potato Soup 69 Snowy Night Muenster Potato Soup 72 Potato Soup Irish Style 73 Mexican Style Sweet Potato Soup 74 Spring’s Sprung Carrot & Potato Soup 75 Yukon Au Gratin Potato Soup 76 Winter Friendly Potato Soup 77

Winter Night Soup

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 6 Calories 270 kcal Fat 8.3 g Carbohydrates 46.4g Protein 4.5 g Cholesterol 28 mg Sodium 1619 mg

Ingredients 1 sweet onion, chopped 1 russet potato, peeled and cubed 1 parsnip, peeled and cubed 1 sweet potato, peeled and cubed 1 yam, peeled and cubed 1 fennel bulb, trimmed and cubed 5 C. water

2 cubes chicken bouillon 1/2 C. heavy whipping cream 1 tbsp salt 1 tbsp sour cream, divided

Directions 1. In a large pan, add the onion, potato, parsnip, sweet potato, yam, fennel and water and bring to a boil. 2. Add the chicken bouillon cubes and stir to combine. 3. Reduce the heat to medium and simmer for about 30 minutes. 4. Drain and reserve the cooking liquid. 5. In a blender, add the vegetables and 1 C. of the reserved cooking liquid and pulse till smooth. 6. Add the cream and salt and pulse till well combined. 7. Serve with a small dollop of the sour cream.

Winter Night Soup

7

RED LENTILS,

Garlic, and Apricots Soup

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 263 kcal Fat 7.4 g Carbohydrates 37.2g Protein 13.2 g Cholesterol 0 mg Sodium 7 mg

Ingredients 3 tbsps olive oil 1 onion, chopped 2 cloves garlic, minced 1/3 C. dried apricots 1 1/2 C. red lentils 5 C. chicken stock 3 roma (plum) tomatoes - peeled, seeded and chopped

1/2 tsp ground cumin 1/2 tsp dried thyme salt to taste ground black pepper to taste 2 tbsps fresh lemon juice

Directions 1. In olive oil stir fry your apricots, garlic, and onions for 2 mins. Then add in your stock and lentils and get everything boiling. 2. Once boiling, lower the heat and let the contents cook for 30 mins. 3. Add in the following after 30 mins: pepper, tomatoes, salt, cumin, and thyme. 4. Cook for 12 more mins. Then combine in your lemon juice. 5. Ladle out half of the soup and puree it in a blender then pour it back into the main mix. 6. Enjoy warm.

10

Red Lentils, Garlic, and Apricots Soup

Onions, Parmesan,

and Wine Soup (Hungarian Style Lentils)

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 255 kcal Fat 6g Carbohydrates 33.3g Protein 13.7 g Cholesterol 9 mg Sodium 1099 mg

Ingredients 2 tbsps olive oil 2 large onions, cubed 1 tsp minced garlic 3 carrots, diced 2 stalks celery, diced 3 1/2 C. crushed tomatoes 1 1/2 C. lentils - soaked, rinsed and drained 1/2 tsp salt

1/2 tsp ground black pepper 3/4 C. white wine 2 bay leaves 7 C. chicken stock 1 sprig fresh parsley, chopped 1/2 tsp paprika 1/2 C. grated Parmesan cheese

Directions 1. Stir fry your onions in a big pot until translucent then add in: carrots, garlic, celery, and paprika. Continue stir frying for 12 mins. 2. Add in: pepper, tomatoes, salt, stock, bay leaves, and lentils. Mix the lentils a bit then pour in your wine and get the mixture boiling. Once everything is boiling set the heat to low and let the mix simmer for 1 hr. Then add parmesan and parsley. 3. Enjoy.

Onions, Parmesan, and Wine Soup

11

SWEET POTATOES

and Ginger Soup

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 322 kcal Fat 9g Carbohydrates 52.9g Protein 9g Cholesterol 22 mg Sodium 876 mg

Ingredients 1/4 C. butter 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 onion, chopped 1/2 C. red lentils 1/2 tsp minced fresh ginger

1/2 tsp ground black pepper 1 tsp salt 1/2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp paprika 4 C. vegetable broth plain yogurt

Directions 1. Stir fry the following in butter in a saucepan: onions, chunked sweet potatoes, apple, and carrots. 2. Cook for 12 mins. 3. Now add your veggie broth and the following: paprika, lentils, chili powder, ginger, cumin, black pepper, and salt. 4. Get everything boiling, place a lid on the pot, and cook for 30 mins with a low heat. 5. Puree the soup in batches and then add it to a separate pot or use an immersion blender to puree everything with one pot. 6. Get the pureed soup boiling again and then lower the heat and cook for 12 more mins. 7. Add a bit more water if the soup is too thick for your liking. 8. When serving add a dollop of yogurt. 9. Enjoy.

12

Sweet Potatoes and Ginger Soup

Red Lentils,

Coconut, and Tomatoes Soup (Vegan Approved)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 303 kcal Fat 14.6 g Carbohydrates 34.2g Protein 13 g Cholesterol 0 mg Sodium 81 mg

Ingredients 1 tbsp peanut oil 1 small onion, chopped 1 tbsp minced fresh ginger root 1 clove garlic, chopped 1 pinch fenugreek seeds 1 C. dry red lentils 1 C. butternut squash - peeled, seeded, and cubed 1/3 C. finely chopped fresh cilantro

2 C. water 1/2 (14 oz.) can coconut milk 2 tbsps tomato paste 1 tsp curry powder 1 pinch cayenne pepper 1 pinch ground nutmeg salt and pepper to taste

Directions 1. Stir fry, until soft: fenugreek, onions, garlic, and ginger. Then add in: tomato paste, pepper, curry powder, cilantro, salt, water, lentils, cayenne, coconut milk, nutmeg, and squash. 2. Get everything boiling and cook for 32 mins. 3. Enjoy.

Red Lentils, Coconut, and Tomatoes Soup

13

JALAPENOS,

Black Beans, and Peppers Soup

Prep Time: 1 hr Total Time: 6 hrs Servings per Recipe: 10 Calories 231 kcal Fat 1.2 g Carbohydrates 43.4g Protein 12.6 g Cholesterol 0 mg Sodium 851 mg

Ingredients 1 lb dry black beans 1 1/2 quarts water 1 carrot, chopped 1 stalk celery, chopped 1 large red onion, chopped 6 cloves garlic, crushed 2 green bell peppers, chopped 2 jalapeno pepper, seeded and minced 1/4 C. dry lentils 1 (28 oz.) can peeled and diced tomatoes

2 tbsps chili powder 2 tsps ground cumin 1/2 tsp dried oregano 1/2 tsp ground black pepper 3 tbsps red wine vinegar 1 tbsp salt 1/2 C. uncooked white rice

Directions 1. 2. 3. 4. 5. 6.

7. 8. 16

Submerge your beans in about 3 times their size of water. Then get everything boiling for 12 mins. Now place a lid on the pan and shut the heat. Let the beans sit for 1 and a half hours before removing the liquid and then rinsing the beans. Add your beans to a slow cooker with 1.5 quarts of fresh water and cook for 3 hrs on high. Now add the following after 3 hrs of cooking: tomatoes, carrots, lentils, celery, salt, chili powder, vinegar, cumin, black pepper, and oregano, jalapenos, onions, bell peppers, and garlic. With low heat cook for 3 more hrs. Then add the rice when about 25 mins is left in the cooking time. Take half of the soup and puree it in a blender then put it back in the pot. Enjoy.. Jalapenos, Black Beans, and Peppers Soup

Easy

Dahl

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 209 kcal Fat 5.7 g Carbohydrates 30.6g Protein 10.4 g Cholesterol 0 mg Sodium 12 mg

Ingredients 1 C. red lentils 2 tbsps ginger root, minced 1 tsp mustard seed 2 tbsps chopped fresh cilantro 4 tomatoes, chopped 3 onions, chopped 3 jalapeno peppers, seeded and minced 1 tbsp ground cumin 1 tbsp ground coriander seed

6 cloves garlic, minced 2 tbsps olive oil 1 C. water salt to taste

Directions 1. Pressure cook the lentils until tender or boil them in water for 22 mins. 2. Stir fry your mustard seeds until they being to pop then add in your oil, garlic, onions, jalapenos, and ginger. 3. Continue stirring and frying until the onions are browned. 4. Now pour in your tomatoes, cumin, and coriander. 5. Cook the tomatoes for 2 mins and then add in your water and boil everything for 7 mins. 6. Combine in your cooked lentils and mix everything. 7. Finally add your preferred amount of salt. 8. Serve with cilantro. 9. Enjoy with cooked basmati.

Easy Dahl

17

INDIAN STYLE

Brown Lentils

Prep Time: 15 mins Total Time: 1 hr 55 mins Servings per Recipe: 2 Calories 481 kcal Fat 14.8 g Carbohydrates 62.4g Protein 26.3 g Cholesterol 34 mg Sodium 890 mg

Ingredients 3/4 C. dry brown lentils, soaked in water for 8 hrs 1/4 C. dry red lentils 4 C. water 5 whole garlic cloves 3/4 tsp salt 1/2 tsp ground coriander 1/2 tsp cayenne pepper, or to taste

1/4 tsp ground turmeric 2 tbsps clarified butter 1/4 onion, sliced 1 tsp ground cumin 1/8 C. milk (optional) 1 tbsp minced fresh cilantro

Directions 1. Get the following boiling in a saucepan: turmeric, water, cayenne, garlic, coriander, salt, and lentils. 2. Place a lid on the pot and let the lentils cook for 35 mins over a lower level of heat. 3. Stir fry your onions in butter, while stirring, until they are brown, then add the cumin and fry everything for an additional min. 4. Now combine the onions with the lentils and add the milk. 5. Heat the contents for 7 more mins then top the mix with some cilantro. 6. Enjoy.

18

Indian Style Brown Lentils

Mango Curry Indian Style

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 323 kcal Fat 21.6 g Carbohydrates 19.1g Protein 17.7 g Cholesterol 0 mg Sodium 175 mg

Ingredients 1 tbsp sesame oil 5 cloves garlic, minced 1 tbsp minced ginger 1 firm mango, peeled and sliced 3 tbsp yellow curry powder 2 tbsp chopped cilantro

1 (14 oz.) can light coconut milk 1 (14 oz.) package extra firm tofu, cubed 1/4 tsp salt and pepper to taste

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the ginger and garlic for about 1-2 minutes. 2. Add the mango and cook for about 1 minute. 3. Stir in the cilantro and curry powder and cook for about 1 minute. 4. Stir in the coconut milk and bring to a simmer. 5. Stir in the tofu, salt and black pepper and simmer, stirring occasionally for about 5 minutes.

Mango Curry Indian Style

19

SUCCULENT

Mango Soup

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 3 Calories 319 kcal Fat 14.4 g Cholesterol 49.2g Sodium 4.7 g Carbohydrates 45 mg Protein 53 mg

Ingredients 2 mango - peeled, seeded, and cubed 1/4 C. white sugar 1 lemon, zested and juiced

1 1/2 C. half-and-half

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Serve chilled.

22

Succulent Mango Soup

Tropical

Vegetarian Papaya Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 221 kcal Fat 13.8 g Carbohydrates 16.7g Protein 11.5 g Cholesterol 0 mg Sodium 330 mg

Ingredients 2 tbsp coconut oil 1 small onion, chopped 3/4 C. red bell pepper, chopped 6 fresh chives, chopped 3 cloves garlic, minced 1 tbsp chopped fresh rosemary 3 fresh sage leaves, chopped 2 tsp thinly sliced fresh ginger 1 small hot chili pepper (optional) 1 (14 oz.) package firm tofu, drained and cut into 3/4-inch cubes

salt to taste 2 tbsp vegetarian Worcestershire sauce 1/2 tsp lime juice 6 C. water 3 cubes vegetable bouillon 1 small green papaya, peeled and cut into chunks 1 bunch fresh spinach, trimmed 1 tbsp fried onions

Directions 1. In a soup pan, melt the coconut oil on medium heat and sauté the onion, red bell pepper, chives, garlic, rosemary, sage, ginger and chili pepper for about 1 minute. 2. Add the tofu and cook for about 6 minutes, stirring after every 2 minutes. 3. Stir in the salt, Worcestershire sauce and lime juice. 4. In a bowl, add the water and bouillon and mix till dissolved. 5. Place the bouillon mixture over the tofu mixture and bring to a simmer. 6. Add the papaya and simmer, covered loosely for about 20 minutes. 7. Remove from the heat and immediately, stir in the spinach. 8. Keep aside, covered for about 2-3 minutes. 9. Serve the soup hot with a topping of the fried onions.

Tropical Vegetarian Papaya Soup

23

TOFU

Mushroom Soup (豆腐のキノコのス ープ)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 2 Calories 100 kcal Carbohydrates 4.8 g Cholesterol 3 mg Fat 3.9 g Protein 11 g Sodium 1326 mg

Ingredients 3 cups prepared dashi stock 1/4 cup sliced shiitake mushrooms 1 tbsp miso paste 1 tbsp soy sauce

1/8 cup cubed soft tofu 1 green onion, diced

Directions 1. Get a saucepan. Add your stock, get it boiling. Once boiling add mushrooms and cook for 4 mins. 2. Get a bowl. Combine soy sauce and miso paste evenly. Mix this with your stock. 3. For 6 mins let broth cook. Add some diced green onion. 4. Enjoy.

24

Tofu Mushroom Soup

Udon

Soup (うどんスープ)

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 548 kcal Carbohydrates 53.4 g Cholesterol 206 mg Fat 17.2 g Protein 42.2 g Sodium 2491 mg

Ingredients 6 cups prepared dashi stock 1/4 pound chicken, cut into chunks 2 carrots, diced 1/3 cup soy sauce 3 tbsps mirin 1/2 tsp white sugar 1/3 tsp salt 2 (12 ounce) packages firm tofu, cubed

1/3 pound shiitake mushrooms, sliced 5 ribs and leaves of bok choy, diced 1 (9 ounce) package fresh udon noodles 4 eggs 2 leeks, diced

Directions 1. Get a sauce pan. Heat the following: salt, dashi stock, sugar, carrots, mirin, chicken, and soy sauce. Allow everything to lightly boil until your chicken is cooked fully (8 mins). 2. Mix in some bok choy, mushrooms, and tofu. Let everything continue simmering for 6 mins. 3. Add your noodles and cook for 5 more mins. Finally add leeks. 4. Take your eggs and crack them over the soup. Let the soup cook for 5 mins until eggs are done. 5. Enjoy.

Udon Soup

25

ONION

Soup (オニオンスープ)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 25 kcal Carbohydrates 4.4 g Cholesterol 1 mg Fat 0.2 g Protein 1.4 g Sodium 257 mg

Ingredients 1/2 stalk celery, diced 1 small onion, diced 1/2 carrot, diced 1 tsp grated fresh ginger root 1/4 tsp minced fresh garlic 2 tbsps chicken stock

3 tsps beef bouillon granules 1 cup chopped fresh shiitake mushrooms 2 quarts water 1 cup baby Portobello mushrooms, sliced 1 tbsp minced fresh chives

Directions 1. Get a saucepan with high heat. Get the following items boiling before continuing: water, celery, beef bouillon, onion, chicken stock, carrots, half of the mushrooms, ginger, and garlic. 2. Put a lid on the boiling contents. Set heat to a medium level. Let the contents lightly boil for 45 mins. 3. Get another saucepan. Put the other half of mushrooms in it. Once the first pot has been cooking for 45 mins. Strain soup into the pot with uncooked mushrooms. 4. Throw away anything left from the straining. 5. Garnish with chives when served. 6. Enjoy.

26

Onion Soup

Tofu

and Miso (豆腐みそ)

Prep Time: 15 mins Total Time: 17 mins Servings per Recipe: 6 Calories 82 kcal Carbohydrates 4.6 g Cholesterol 6 mg Fat 4.5 g Protein 7.4 g Sodium 358 mg

Ingredients 2 tbsps sesame seeds 1/2 cup dried Asian-style whole sardines 2 1/2 tbsps red miso paste 1/2 cup boiling water 1 (16 ounce) package silken tofu, cubed

4 green onions, thinly sliced crushed red pepper flakes

Directions 1. Get a skillet and fry sesame seeds until aromatic for 3 mins. 2. Get a pan and begin to boil water. 3. Get a food processor and combine dried sardines and sesame seeds. Process into a powder. 4. Put sesame and sardines in a bowl and combine miso. Combine in your boiling water (1/2 cup) from earlier and mix until creamy. 5. Finally combine your tofu red pepper, and green onions. 6. Enjoy.

Tofu and Miso

27

JAP CHAE

(Korean Glass Noodles)

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 363 kcal Carbohydrates 65.2 g Cholesterol 0 mg Fat 10.7 g Protein 1.9 g Sodium 1073 mg

Ingredients 1 pkg. (8 serving size) sweet potato vermicelli half cup reduced-sodium soy sauce 1/4 cup brown sugar half cup boiling water

three tbsps. vegetable oil 1 tsp. toasted sesame seeds

Directions 1. Cover the vermicelli with hot water after cutting it into small pieces for 10 minutes and add a mixture of soy sauce, boiling water, and brown sugar into it. 2. Cook this mixture in hot oil for about 5 minutes and just before serving, add noodles over it.

28

Jap Chae

Seaweed

Prep Time: 15 mins

Soup

Total Time: 45 mins Servings per Recipe: 4 Calories 65 kcal Carbohydrates 1g Cholesterol 17 mg Fat 3.7 g Protein 6.8 g Sodium 940 mg

Ingredients 1 (1 ounce) package dried brown seaweed 1/4 lb. beef top sirloin, minced 2 tsps. sesame oil 1 half tbsps. soy sauce 1 tsp. salt, or to taste

6 cups water 1 tsp. minced garlic

Directions 1. Cover seaweed with water to get them soft and cut them into 2 inch pieces. 2. Cook beef, half tbsp. of soy sauce and some salt for about 1 minute in a saucepan over medium heat. 3. Now add seaweed and the remaining soy sauce and cook for another minute while stirring continuously. 4. Bring to boil after adding 2 cups of water and add garlic and the remaining water. 5. Cook this for 20 minutes and add salt before serving.

Seaweed Soup

29

KIMCHEE

Jigeh (Stew)

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 303 kcal Carbohydrates 10.6 g Cholesterol 59 mg Fat 24.1 g Protein 13.7 g Sodium 2064 mg

Ingredients 6 cups water three cups napa cabbage Kim Chee, brine reserved 2 cups cubed fully cooked luncheon meat (e.g. Spam)

three tbsps. chili powder salt, to taste ground black pepper, to taste

Directions 1. Take a large saucepan and combine water, kim chee, spam, pepper, chili powder, kim chee brine and salt. 2. Bring this mixture to boil and cook for about 20 minutes. 3. Serve.

32

Kimchee Jigeh

Miso

(Bean Curd Soup)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 158 kcal Carbohydrates 21.6 g Cholesterol 0 mg Fat 4.1 g Protein 9.1 g Sodium 641 mg

Ingredients three half cups water three tbsps. denjang (Korean bean curd paste) 1 tbsp. garlic paste half tbsp. dashi granules half tbsp. gochujang (Korean hot pepper paste)

1 zucchini, cubed 1 potato, peeled and cubed 1/4 lb. fresh mushrooms, quartered 1 onion, chopped 1 (12 ounce) package soft tofu, sliced

Directions 1. Combine water, denjang, garlic paste, dashi and gochujang in saucepan over medium heat and let it boil for 2 minutes. 2. Now add zucchini, potato, onions and mushrooms, and cook for another 7 minutes. 3. Now add tofu and cook until tender.

Miso

33

DOENJANG

Chigae (Bean Tofu Soup)

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 59 kcal Carbohydrates 5g Cholesterol 0 mg Fat 2.7 g Protein 4.9 g Sodium 378 mg

Ingredients three cups vegetable stock three cups water 2 cloves garlic, coarsely chopped 2 tbsps. Korean soy bean paste (doenjang) 4 green onions, chopped

1 zucchini, halved and cut into 1/2-inch slices half (16 ounce) package firm tofu, drained and cubed 1 jalapeno pepper, sliced

Directions 1. Add garlic and soy bean paste into boiled vegetable stock stirring regularly to dissolve. 2. Now add green onion, tofu, jalapeno and zucchini, and cook for 15 minutes at low heat. 3. Serve.

34

Doenjang Chigae

Pine Nut

Rice Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 275 kcal Carbohydrates 37 g Cholesterol 0 mg Fat 12.5 g Protein 7.8 g Sodium 2 mg

Ingredients 1 cup pine nuts 2 cups cooked long-grain white rice 6 cups water 1 tbsp. pine nuts

1 cup dates, pitted and chopped half tsp. white sugar salt to taste

Directions 1. 2. 3. 4. 5.

Blend rice, 1 cup pine nuts, and 2 glass of water in a blender. Add 4 cups of water and this pine nut mixture into saucepan, and bring it to boil. Cook for 10 minutes at low heat while stirring regularly to prevent it from burning. Garnish with sliced dates and more pine nuts. Serve.

Pine Nut Rice Soup

35

SHRIMP

Rice Soup

Prep Time: 2 hrs Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 586 kcal Carbohydrates 99.6 g Cholesterol 128 mg Fat 6.8 g Protein 25.9 g Sodium 131 mg

Ingredients 2 cups white rice 9 ounces shelled and deveined shrimp 1 tbsp. sesame oil 1 tbsp. rice wine

12 cups water salt to taste

Directions 1. Let the rice stand for about 2 hours after rinsing it. 2. Fry shrimp and rice wine in hot oil in a saucepan over medium heat and add rice cook for 1 minute. 3. Pour some water into the saucepan and when the mixture is thick, turn the heat down to low and cook for another 10-15 minutes. 4. Serve.

36

Shrimp Rice Soup

Seaweed Soup II

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 376 kcal Carbohydrates 21.4 g Cholesterol 69 mg Fat 21.9 g Protein 20.6 g Sodium 1249 mg

Ingredients 1 ounce dried wakame (brown) seaweed 2 tsps. sesame oil half cup extra-lean ground beef 1 tsp. salt, or to taste

1 half tbsps. soy sauce 1 tsp. minced garlic 7 cups water

Directions 1. Let the seaweed stand in water for about 15 minutes to get soft, drain the water, and cut it into 2 inch pieces. 2. Cook beef, 1/3 cup soy sauce and add some salt in hot oil in a saucepan over medium heat for about 4 minutes and add seaweed and the soy sauce that is left. 3. Cook for another minute and add garlic and some water. 4. Bring water to boil and lower the heat down to low and cook for another 15 minutes. 5. Serve..

Seaweed Soup II

37

TAK TORITANG

(Potato and Chicken)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 447 kcal Fat 14.1 g Carbohydrates 54.7g Protein 25.7 g Cholesterol 60 mg Sodium 1994 mg

Ingredients 2 1/2 lbs chicken drumettes 2 large potatoes, cut into large chunks 2 carrots, cut into 2 inch pieces 1 large onion, cut into 8 pieces 4 cloves garlic, crushed 1/4 C. water

1/2 C. soy sauce 2 tbsps white sugar 3 tbsps hot pepper paste

Directions 1. Get the following boiling in a big pot: hot pepper paste, potatoes, sugar, carrots, soy sauce, water, onions, and garlic. 2. Once it is all boiling set the heat to its lowest level and cook the mix for 50 mins. 3. At this point the liquid should be thick. 4. Enjoy

38

Tak Toritang

Soon

Du Bu Jigae (Tofu Stew)

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 242 kcal Fat 16.5 g Carbohydrates 7g Protein 20 g Cholesterol 99 mg Sodium 415 mg

Ingredients 1 tsp vegetable oil 1 tsp Korean chile powder 2 tbsps ground beef (optional) 1 tbsp Korean soy bean paste (doenjang) 1 C. water salt and pepper to taste

1 (12 oz.) package Korean soon tofu or soft tofu, drained and sliced 1 egg 1 tsp sesame seeds 1 green onion, diced

Directions 1. Stir fry your beef and chili powder in veggie oil until the beef is fully d1 then add the bean paste and stir. 2. Now add in the water and get everything boiling before adding in some pepper and salt. 3. Once the mix is boiling add in your tofu and cook the contents for 4 mins. 4. Shut the heat and crack your egg into the soup. 5. Stir everything and let the egg poach before adding a garnishing of green onions and sesame seeds. 6. Enjoy.

Soon Du Bu Jigae

39

CHICKEN

Stew

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 896 kcal Fat 69.1 g Carbohydrates 136.1g Protein 33.4 g Cholesterol 121 mg Sodium 1111 mg

Ingredients 1 1/2 C. water 1/4 C. soy sauce 2 tbsps rice wine 2 tbsps Korean red chili pepper paste (gochujang) 2 tbsps Korean red chili pepper flakes (gochugaru) 1 tbsp honey 1 tbsp white sugar 1 pinch ground black pepper 3 lbs bone-in chicken pieces, trimmed

of fat and cut into small pieces 10 oz. potatoes, cut into large chunks 2 carrots, cut into large chunks 1/2 large onion, cut into large chunks 4 large garlic cloves, or more to taste 2 slices fresh ginger, or more to taste 2 scallions, cut into 2-inch lengths 1 tbsp sesame oil 1 tsp sesame seeds

Directions 1. Get the following boiling in a big pot: chicken, water, black pepper, soy sauce, sugar, wine, honey, pepper paste, and pepper flakes. 2. Once everything is boiling set the heat to low and place a lid on the pot. 3. Let the contents cook for 17 mins. 4. Add in: ginger, potatoes, garlic, carrots, and onions and cook the mix for 17 more mins. 5. Take off the lid and continue cooking for 12 more mins. 6. Now add in some sesame seeds, scallions, and sesame oil. 7. Enjoy.

42

Chicken Stew

Filipino

Oxtail Stew

Prep Time: 2 hrs 20 mins Total Time: 2 hrs 35 mins Servings per Recipe: 6 Calories 395 kcal Carbohydrates 14.9 g Cholesterol 125 mg Fat 21 g Protein 40.1 g Sodium 683 mg

Ingredients 1 1/2 pounds beef oxtail, cut into pieces 1 large onion, quartered 2 cloves garlic, chopped 1 tsp salt 1/2 tsp ground black pepper, or to taste 1 large eggplant, cut into 2-inch chunks

1/2 head bok choy, cut into 1-inch pieces 1/2 pound fresh green beans, trimmed and snapped into 2-inch pieces 1/4 cup peanut butter, or as needed to thicken sauce

Directions 1. Bring the mixture of oxtail pieces, pepper, garlic and salt to boil in water before cooking it for two hours over medium heat. 2. Now add eggplant, green beans and bok choy into this mixture before cooking it for another 20 minutes or until the vegetables you just added are tender. 3. Add a mixture of peanut butter and some broth into the stew just before you serve it.

Filipino Oxtail Stew

43

SALMON

Stew (Abalos Style)

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 223 kcal Carbohydrates 4.8 g Cholesterol 45 mg Fat 11 g Protein 24.9 g Sodium 466 mg

Ingredients 1 tbsp olive oil 4 cloves garlic, minced 1 onion, diced 1 tomato, diced 1 (14.75 ounce) can pink salmon 2 1/2 cups water

bay leaf (optional) salt and ground black pepper to taste 1 tsp fish sauce (optional)

Directions 1. Cook onion and garlic in hot oil for about 5 minutes before adding tomato and salmon into it. 2. Cook for another 3 minutes and then add water, fish sauce, bay leaf, salt and pepper. 3. Cover the skillet and cook for 20 minutes. 4. Serve.

44

Salmon Stew (Abalos Style)

Picadillo

Filipino (Hamburger Abalos Soup)

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 233 kcal Carbohydrates 16.9 g Cholesterol 46 mg Fat 11.5 g Protein 15.4 g Sodium 862 mg

Ingredients 1 tbsp cooking oil 1 onion, diced 4 cloves garlic, minced 1 large tomato, diced 1 pound ground beef 4 cups water

1 large potato, diced 2 tbsps beef bouillon 2 tbsps fish sauce salt and pepper to taste

Directions 1. Cook onions and garlic in hot oil over medium heat until tender add tomatoes and cook for another 3 minutes. 2. Now add ground beef and cook for about 5 more minutes or until the color has turned brown. 3. Add potato, fish sauce, pepper, beef bouillon, water and some salt into the pan and cook at low heat for 30 minutes while stirring regularly. 4. Serve.

Picadillo Filipino

45

FISH

Sinigang (Tilapia)

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 10 Calories 112 kcal Carbohydrates 13.4 g Cholesterol 21 mg Fat 1g Protein 13.1 g Sodium 63 mg

Ingredients 1/2 pound tilapia fillets, cut into chunks 1 small head bok choy, chopped 2 medium tomatoes, cut into chunks 1 cup thinly sliced daikon radish 1/4 cup tamarind paste

3 cups water 2 dried red chile peppers(optional)

Directions 1. Combine tilapia, radish, tomatoes, mixture of tamarind paste and water, chili peppers and bok choy. 2. Bring the mixture to boil and cook for 5 minutes to get fish tender. 3. Serve in appropriate bowls.

46

Fish Sinigang

Sinigang

Na Baka (Beef Based Veggie Soup)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 304 kcal Carbohydrates 15 g Cholesterol 51 mg Fat 19.7 g Protein 17.8 g Sodium 1405 mg

Ingredients 2 tbsps canola oil 1 large onion, chopped 2 cloves garlic, chopped 1 pound beef stew meat, cut into 1 inch cubes 1 quart water 2 large tomatoes, diced

1/2 pound fresh green beans, rinsed and trimmed 1/2 medium head bok choy, cut into 1 1/2 inch strips 1 head fresh broccoli, cut into bite size pieces 1 (1.41 ounce) package tamarind soup base

Directions 1. 2. 3. 4. 5.

Cook onion and garlic in hot oil and then add beef to get it brown. Now add some water and bring it to a boil. Turn the heat down to medium and cook for 30 minutes. Cook for another 10 minutes after adding tomatoes and green beans. Now add tamarind soup mix, bok choy and some broccoli into the mix and cook for 10 more minutes to get everything tender.

Sinigang Na Baka

47

FILIPINO

Chicken Stew

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 554 kcal Carbohydrates 28.4 g Cholesterol 57 mg Fat 32.3 g Protein 28.4 g Sodium 645 mg

Ingredients 2 tbsps sesame oil 2 pounds boneless chicken pieces, cut into strips 2 tbsps fresh lemon juice 2 tbsps soy sauce 2 (15 ounce) cans coconut milk 1/4 cup red curry paste 1/4 cup flour 2 red bell peppers, chopped 1 sweet onion, chopped 1 red onion, chopped

2 cloves garlic, minced 2 large potatoes, cubed 2 (8 ounce) cans sliced bamboo shoots, drained 2 (8 ounce) cans sliced water chestnuts, drained 2 (8 ounce) cans baby corn, drained 1 (12 ounce) can sliced mushrooms, drained 1/4 cup chopped cilantro

Directions 1. Cook chicken, lemon juice, and soy sauce in hot sesame oil over medium heat for 5 minutes and in a bowl mix flour, coconut milk and curry paste, and add this mixture to the pan. 2. Now put bell pepper, red onion, garlic, potatoes, bamboo shoots, water chestnuts, sweet onion and mushrooms into the pan and cook at low heat for 45 minutes before adding cilantro and removing it from heat. 3. Serve 

48

Filipino Chicken Stew

Tofu

Soup

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 6 Calories 99 kcal Fat 5g Carbohydrates 4.5g Protein 9.6 g Cholesterol 43 mg Sodium 896 mg

Ingredients 1 tbsp vegetable oil 2 cloves garlic, minced 1 (1/2 inch) piece fresh ginger root, minced 6 oz. raw small shrimp, shelled and deveined 1 quart chicken stock

8 oz. tofu, diced small 1/3 C. frozen peas, thawed 1 tsp salt 1/2 tsp black pepper 1 tbsp cornstarch

Directions 1. 2. 3. 4. 5. 6.

Stir fry your ginger and garlic until aromatic, in hot oil then add the shrimp. Stir fry everything until the shrimp is fully done. Remove the shrimp from the pan and add in the stock. Get everything boiling then combine in: pepper, tofu, salt, and peas. Set the heat to low and let the mix simmer. Now add some water and cornstarch together then pour this mix into the simmering liquid. 7. Let everything continue to cook for 2 mins then add the shrimp back in and get it hot. 8. Enjoy.

Tofu Soup

49

CREAMY

Jalapeño Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 644 kcal Fat 50.4 g Carbohydrates 9.6g Protein 38.9 g Cholesterol 159 mg Sodium 1273 mg

Ingredients 6 C. chicken broth 2 C. chopped celery 2 C. chopped onion 1 tsp garlic salt

2 lb. cubed Cheddar cheese 1 C. diced jalapeno chile pepper

Directions 1. In a large pan, mix together the onion, celery, garlic salt and broth on high heat and cook for about 10 minutes. 2. Remove everything from the heat and transfer everything to a blender with the cheese and pulse till smooth. 3. Place the soup mixture in the pan on medium heat. 4. Stir in the jalapeño peppers and cook till heated completely.

52

Creamy Jalapeño Soup

French

Prep Time: 35 mins

Mussel Soup

Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 205 kcal Fat 10.4 g Carbohydrates 9g Protein 9.7 g Cholesterol 27 mg Sodium 343 mg

Ingredients

Directions

2 lb. mussels, cleaned and debearded 1 1/4 C. white wine 1 1/2 C. water 3 tbsp butter 1 tbsp olive oil 1 onion, chopped 1 clove garlic, crushed 1 leek, bulb only, chopped 1/2 tsp fenugreek seeds, finely crushed 1 1/2 tbsp all-purpose flour 6 saffron threads 1 1/4 C. chicken broth 1 tbsp chopped fresh parsley salt and pepper to taste 2 tbsp whipping cream

1. In a small bowl, mix together saffron threads and 1 tbsp of the boiling water. 2. In a large pan, add the mussels, water and wine and cook, covered for about 6-7 minutes, shaking the pan occasionally. 3. Remove from the heat and discard any unopened mussels. 4. Through a fine sieve, strain the liquid and keep aside. 5. In a pan, melt the butter and oil and sauté the onion, fenugreek, leek and garlic for about 5 minutes. 6. Stir in the flour and cook for about 1 minute. 7. Add about 2 1/2 C. of the strained liquid, broth and saffron mixture and bring to a boil. 8. Simmer, covered for about 15 minutes. 9. Meanwhile remove the mussels from the shells, keeping 8 still in the shells. 10. Add all the mussels in the broth mixture with the remaining ingredients and cook for about 2-3 minutes.

French Mussel Soup

53

SAN FRANCISCO STYLE

Mussels Soup

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 13 Calories 318 kcal Fat 12.9 g Carbohydrates 9.3g Protein 34.9 g Cholesterol 164 mg Sodium 755 mg

Ingredients 3/4 C. butter 2 onions, chopped 2 cloves garlic, minced 1 bunch fresh parsley, chopped 2 (14.5 oz.) cans stewed tomatoes 2 (14.5 oz.) cans chicken broth 2 bay leaves 1 tbsp dried basil 1/2 tsp dried thyme 1/2 tsp dried oregano 1 C. water

1 1/2 C. white wine 1 1/2 lb. large shrimp - peeled and deveined 1 1/2 lb. bay scallops 18 small clams 18 mussels, cleaned and debearded 1 1/2 C. crabmeat 1 1/2 lb. cod fillets, cubed

Directions 1. In a large soup pan, melt the butter on medium-low heat and cook the onions, parsley and garlic till tender, stirring occasionally. 2. Break the tomatoes in small pieces and add into pan with broth, wine, water, dried herbs and bay leaves. 3. Simmer, covered for about 30 minutes. 4. Stir in the seafood and bring to a boil. 5. Reduce the heat and simmer for about 5-7 minutes. 6. Serve hot alongside the warm crusty bread.

54

San Francisco Style Mussels Soup

Favorite

Italian Mussels Stew

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 10 Calories 775 kcal Fat 17.2 g Carbohydrates 80.5g Protein 72 g Cholesterol 1329 mg Sodium 1957 mg

Ingredients

Directions

3 tbsp olive oil 2 lb. sea scallops 2 lb. large shrimp, peeled and deveined 1 lb. calamari rings 24 mussels, cleaned and debearded 24 littleneck clams, scrubbed and rinsed 3 (14.5 oz.) cans crushed tomatoes 1 C. water 2 (6.5 oz.) cans chopped clams 1/4 C. olive oil 1 small yellow onion, chopped 2 tbsp red pepper flakes 1 tbsp chopped garlic 1 tsp dried oregano 1 tsp dried parsley 1 tsp salt 2 (16 oz.) packages linguine pasta

1. In a large skillet, heat 3 tbsp of the oil on medium heat and cook the shrimp, calamari rings and scallops for about 5 minutes. 2. In another pan of boiling water, cook the littleneck clams and mussels and cook for about 3 minutes. 3. Remove the mussels from the pan and rinse under hot water. 4. Add the canned clams, crushed tomatoes, onion, garlic, herbs, salt, 1/4 C. of the oil and water and bring to a boil. 5. Add the shrimp, calamari rings, scallops, littleneck clams and mussels and reduce the heat to low. 6. Simmer for about 1 hour. 7. During the last 10 minute cooking in a pan of lightly salted boiling water, cook the linguine for about 10 minutes. 8. Drain well. 9. Pour seafood mixture over sauce and serve.

Favorite Italian Mussels Stew

55

CLASSY

Mussels Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 241.9 Fat 9.6g Cholesterol 33.6mg Sodium 566.5mg Carbohydrates 15.9g Protein 15.5g

Ingredients 30 fresh mussels ( scrub and debeard) 2 garlic cloves, crushed 1 onion, peeled and chopped 2 tbsp olive oil 2 tbsp parsley, chopped 1 tsp chopped fresh chili pepper 2 tbsp lemon juice

3/4 C. dry white wine 1 1/2 C. water 400 g crushed tomatoes with juice salt and black pepper

Directions 1. 2. 3. 4. 5. 6. 7. 8.

56

In a large pan, heat the oil and sauté the onion and garlic till tender. Stir in the chili pepper and parsley and sauté for about 1-2 minutes. Add the water, wine and lemon juice and increase the heat. Bring to a boil and reduce the heat to medium. Simmer, covered for about 5 minutes. Discard any unopened mussels. Discard the top shell from each mussel. Season with the salt and black pepper and remove from the heat.

Classy Mussels Soup

Algerian

Lamb Soup

Prep Time: 15 mins Total Time: 2 hrs 25 mins Servings per Recipe: 6 Calories 467 kcal Fat 16.7 g Carbohydrates 50g Protein 29.4 g Cholesterol 116 mg Sodium 594 mg

Ingredients 1 lb cubed lamb meat 1 tsp ground turmeric 1 1/2 tsps ground black pepper 1 tsp ground cinnamon 1/4 tsp ground ginger 1/4 tsp ground cayenne pepper 2 tbsps margarine 3/4 C. diced celery 1 onion, diced 1 red onion, diced

1/2 C. diced fresh cilantro 1 (29 oz.) can diced tomatoes 7 C. water 3/4 C. green lentils 1 (15 oz.) can garbanzo beans, drained 4 oz. vermicelli pasta 2 eggs, beaten 1 lemon, juiced

Directions 1. Heat and stir the following in a saucepan for 7 mins: cilantro, lamb, onion, turmeric, celery, black pepper, butter, cayenne, cinnamon, and ginger. 2. Add in the tomatoes with juice, set the heat to low, and gently cook the mix for 17 more mins. 3. Now add in the water and lentils. 4. Stir everything then get it all boiling. 5. Once the mix is boiling place, place a lid on the pot, set the heat to low, and let the contents gently cook for 2 hrs. 6. Once 15 mins of cooking time is left increase the heat and add in the noodles and chickpeas. 7. Continue simmering everything for the remaining time then add in the eggs and lemon. 8. Cook everything for 3 more mins. 9. Enjoy. Algerian Lamb Soup

57

LAMB

Chili

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 571 kcal Fat 18.5 g Carbohydrates 65.1g Protein 40.1 g Cholesterol 76 mg Sodium 3049 mg

Ingredients 1 lb ground lamb 1/2 C. onion, diced 1 clove garlic, minced 2 (15 oz.) cans black beans, rinsed and drained 3 C. canned tomato sauce 1 (14.5 oz.) can diced tomatoes 1/2 (15 oz.) can refried black beans

1 (7 oz.) can diced green chilies 2 tbsps cocoa powder 1 1/2 tbsps chili powder 2 tsps ground cumin 1 cube chicken bouillon, crushed 1/2 tsp cayenne pepper

Directions 1. Stir fry your garlic, onions, and lamb for 9 mins then add in: cayenne, black beans, bouillon, tomato sauce, cumin, diced tomatoes, chili powder, refried beans, cocoa, and green chilies. 2. Let the mix simmer for 25 mins. 3. Enjoy.

58

Lamb Chili

Easy

Lamb Korma (Indian Style)

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 301 kcal Fat 13.8 g Carbohydrates 17.4g Protein 28.1 g Cholesterol 80 mg Sodium 102 mg

Ingredients 2 1/4 lbs cubed lamb meat 4 tsps olive oil, divided 1 brown onion, diced 1 red potato, peeled and cubed 1/2 C. curry powder 1/2 C. water

1/3 C. coconut milk 1/3 C. drained canned chickpeas (garbanzo beans)

Directions 1. Get a bowl, combine: lamb and 2 tsps of olive oil. 2. Stir the mix to evenly coat the meat. 3. Now begin to stir fry your onions in 2 tbsps of olive for 12 mins then shut the heat and add the potatoes. 4. Begin to fry your lamb in a separate pot 1/4 at a time for about 7 mins for each batch. 5. Place the lamb once it is browned with the potatoes. 6. Continue frying your lamb in this manner until all of it is cooked then add it with the potatoes. 7. Add the curry to the lamb and potatoes mix, stir everything, then heat it all for 2 mins. 8. Now pour in some water and get everything boiling. 9. Set the heat to low, place a lid on the pot, and let the contents cook for 50 mins. 10. Stir in the chickpeas and coconut milk and cook everything for about 7 more mins. 11. Enjoy.

Easy Lamb Korma

59

SPICY

Lamb Curry

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 453 kcal Fat 30.4 g Carbohydrates 20.5g Protein 25.6 g Cholesterol 90 mg Sodium 90 mg

Ingredients 1/4 C. cooking oil 3 pods green cardamom 1 pod black cardamom 2 bay leaves 1 cinnamon stick 6 large onions, sliced thin 6 cloves garlic 1 (1/2 inch) piece fresh ginger root, peeled and julienned 2 tsps Kashmiri red chili powder 1 tsp ground cumin

1/2 tsp ground turmeric salt, to taste 2 tomatoes, pureed 2 lbs lamb chops, rinsed and patted dry 2 tbsps water 3 green chili peppers, halved lengthwise 1/4 C. cilantro leaves, for garnish

Directions 1. Stir fry the following in hot oil until fragrant: cinnamon stick, green and black cardamom, and bay leaves. 2. Now add in the ginger, garlic, and onions. 3. Set the heat to low and continue frying the contents until the onions are brown. 4. Now add your salt, chili powder, cumin, and turmeric. 5. Stir the mix then add in the tomatoes and continue cooking everything for 7 more mins. 6. Add the lamb into the pot and turn up the heat to a medium level. Stir fry everything for about 22 mins then add the some water over everything (only a small amount). 7. Place a lid on the pot and cook the mix for 17 more mins. Take off the cover and add the cilantro and chili peppers. 8. Turn up the heat to a high level and fry the contents for 4 more mins. 9. Enjoy. 62

Spicy Lamb Curry

Arabian

Okra Stew

Prep Time: 20 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 262 kcal Fat 8.3 g Carbohydrates 22.6g Protein 21.6 g Cholesterol 53 mg Sodium 827 mg

Ingredients 2 tbsps vegetable oil 2 large onions, diced salt and ground black pepper to taste 2 lbs cubed lamb stew meat 3 tbsps ground cinnamon 1 1/2 tsps ground cumin 1 1/2 tsps ground coriander 1 1/2 tbsps garlic paste

5 (14.5 oz.) cans canned diced tomatoes, drained 1 1/2 tbsps tomato paste 2 beef bouillon cubes 4 C. boiling water 2 lbs frozen sliced okra

Directions 1. 2. 3. 4. 5. 6.

Stir fry your onions in veggie oil for a few mins then add in some pepper and salt. Continue frying the onions for 8 more mins until they are browned. Now combine in: the garlic paste, lamb, coriander, cumin, and cinnamon. Let this mix fry for about 12 mins until the lamb is browned. Now add in the tomato paste, and diced tomatoes and fry everything for 7 more mins. At the same time get a bowl and combine your 4 C. of boiling water with your bouillon cubes. 7. Make sure the cubes and water are smoothly combined then add the broth to the lamb with the okra as well. 8. Make sure the okra is submerged in water if not add some more then place a lid on the pot and gently boil everything for 35 mins. 9. Stir the mix at least 3 mins. 10. Now take off the cover and let the mix cook for 50 more mins. 11. Enjoy.

Arabian Okra Stew

63

CHOWDER

101

Prep Time: 15 mins Total Time: 6 hrs 50 mins Servings per Recipe: 8 Calories 339 kcal Fat 14.6 g Carbohydrates 38.4g Protein 15.3 g Cholesterol 112 mg Sodium 849 mg

Ingredients 4 C. chicken broth 4 potatoes, cut into cubes 1 (14 oz.) can whole kernel corn, drained 1 onion, chopped 1/4 C. flour 1 C. heavy whipping cream 1/2 lb. sea scallops

1/2 lb. peeled, deveined, and cooked shrimp 1/4 C. dry potato flakes 1/4 tsp garlic pepper 1 pinch salt

Directions 1. 2. 3. 4. 5.

64

In a slow cooker, mix together the broth, potatoes, corn, onion and flour. Set the slow cooker on Low and cook, covered for about 6 hours. Uncover and stir in the cream, scallops, shrimp, potato flakes and garlic pepper. Set the slow cooker on High and cook, covered for about 35-45 minutes. Season with the salt and serve.

Chowder 101

Baton Rouge

Scallop Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 355 kcal Fat 9.5 g Carbohydrates 32.7g Protein 37.1 g Cholesterol 91 mg Sodium 1398 mg

Ingredients 1 (16 oz.) package mixed frozen vegetables ( broccoli, corn, red pepper) 2 tbsp butter 3/4 C. chopped onion 1 clove garlic, minced 1 (4 oz.) package sliced fresh mushrooms 1 tbsp Cajun seasoning 2 tbsp all-purpose flour

1 1/2 C. milk 1 lb. scallops - rinsed, drained, and cut in half 1 tsp salt 1/8 tsp ground black pepper

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

In a large pan, add the mixed vegetables and enough water to cover and bring to a boil. Cook for about 5 minutes. Drain and keep aside. In a soup pan, melt the butter on medium-low heat and sauté the onion, garlic, mushrooms and Cajun seasoning for about 5 minutes. Add the flour, stirring continuously. Add the milk and cook, stirring till thickened. Add the scallops, salt, and pepper and cook for about 5-7 minutes. Fold the vegetables into the mixture and cook for about 2-3 minutes. Serve immediately.

Baton Rouge Scallop Soup

65

LOUISIANA STYLE

Seafood Hot Pot

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 328 kcal Fat 10 g Carbohydrates 11.8g Protein 47.2 g Cholesterol 224 mg Sodium 1019 mg

Ingredients

Directions

3/4 tsp dried oregano 1/2 tsp salt 1/2 tsp ground white pepper 1/2 tsp ground black pepper 1/2 tsp cayenne pepper 1/2 tsp dried thyme leaves 1/2 tsp dried sweet basil 1/4 C. butter 1 C. peeled chopped tomato 3/4 C. chopped onion 3/4 C. chopped celery 3/4 C. chopped green bell pepper 1 1/2 tsp minced garlic 1 1/4 C. chicken stock 1 C. canned tomato sauce 1 tsp white sugar 1/2 tsp hot pepper sauce (such as Tabasco(R)) 2 bay leaves 1 lb. peeled and deveined rock shrimp (thawed if frozen) 1 lb. bay scallops (thawed if frozen) 1 lb. haddock fillets (thawed if frozen) cut into bite-size pieces

1. In a bowl, mix together the oregano, salt, white pepper, black pepper, cayenne pepper, thyme and basil and keep aside. 2. In a large Dutch oven, melt the butter on medium heat and cook the tomato, onion, celery, green bell pepper, and garlic for about 5 minutes. 3. Stir in the chicken stock, tomato sauce, sugar, hot pepper sauce and bay leaves. 4. Reduce the heat to low and bring to a gentle simmer. 5. Stir in the seasoning mix and simmer for about 20 minutes. 6. Gently stir in the rock shrimp, bay scallops, and haddock and bring to a simmer. 7. Cook for about 20 minutes. 8. Discard the bay leaves before serving.

66

Louisiana Style Seafood Hot Pot

Brazilian

Tilapia Fish Stew

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 359 kcal Fat 21.8 g Carbohydrates 15.6g Protein 27.4 g Cholesterol 42 mg Sodium 600 mg

Ingredients 3 tbsp lime juice 1 tbsp ground cumin 1 tbsp paprika 2 tsp minced garlic 1 tsp salt 1 tsp ground black pepper 1 1/2 lb. tilapia fillets, cut into chunks 2 tbsp olive oil

2 onions, chopped 4 large bell peppers, sliced 1 (16 oz.) can diced tomatoes, drained 1 (16 oz.) can coconut milk 1 bunch fresh cilantro, chopped

Directions 1. 2. 3. 4.

In a bowl, mix together the lime juice, cumin, paprika, garlic, salt and pepper. Add the tilapia and toss to coat well. Refrigerate, covered for at least 20 minutes up to 24 hours. In a large pan, heat the oil on medium-high heat and sauté the onions for about 1-2 minutes. 5. Reduce the heat to medium and place the bell peppers, tilapia, and diced tomatoes in the pan in the succeeding layers. 6. Place the coconut milk over the mixture and simmer, covered for about 15 minutes, stirring occasionally. 7. Stir in the cilantro and simmer till the tilapia and simmer for about 5-10 minutes.

Brazilian Tilapia Fish Stew

67

BEAN

Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 80 kcal Fat 2.7 g Carbohydrates 13.3g Protein 1.7 g Cholesterol 0 mg Sodium 788 mg

Ingredients 1 tbsp olive oil 3 C. onion, chopped 8 cloves garlic, chopped, divided 1 carrot, diced 3 tsp ground cumin 2 tsp salt 1 red bell pepper, diced

2 (15 oz.) cans black beans, drained and rinsed 1/2 C. water 1 C. orange juice 1 pinch cayenne pepper

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, half of the garlic, carrot, cumin and salt till the onion becomes tender. 2. Stir in the remaining garlic and red pepper and sauté till tender. 3. Add the beans, water, orange juice and cayenne pepper and mix. 4. Remove from the oven and keep aside to cool slightly. 5. In a blender, add the soup in batches and pulse till smooth. 6. Return the soup to the pan and simmer for about 10 minutes.

68

Bean Soup

All-in-One

Meal Potato Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 12 Calories 144 kcal Fat 2.6 g Carbohydrates 19.7g Protein 12.4 g Cholesterol 86 mg Sodium 514 mg

Ingredients 1 tbsp olive oil 1 red onion, chopped 1/2 tsp minced garlic 4 C. vegetable stock 4 C. corn 2 C. peeled and diced sweet potatoes 1 (10 oz.) can diced tomatoes with green chili peppers (such as RO*TEL(R))

1 C. salsa 2 tsp chili powder 1 tsp ground cumin salt and ground black pepper to taste 1 1/2 lb. peeled medium shrimp 4 green onions, chopped

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion for about 10 minutes. 2. Add the vegetable broth, corn, sweet potatoes diced tomatoes with green chili peppers, salsa, chili powder, cumin, salt and pepper and bring to a boil. 3. Boil for about 5 minutes. 4. Stir in the shrimp and again bring to a boil. 5. Reduce the heat to medium and simmer for about 10 minutes. 6. Stir in the green onion and season with the salt and pepper

All-in-One Meal Potato Soup

69

SNOWY NIGHT

Muenster Potato Soup

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 6 Calories 611 kcal Fat 27.1 g Carbohydrates 68.4g Protein 25.4 g Cholesterol 135 mg Sodium 359 mg

Ingredients 4 tbsp margarine 1 tsp paprika 2 small onion, chopped 4 C. water 10 potatoes, diced 2 C. half-and-half cream 1/2 lb. cod fillets, cubed

2 eggs, lightly beaten 1 1/2 C. shredded Muenster cheese salt to taste

Directions 1. 2. 3. 4. 5. 6. 7. 8.

72

In a large pan, melt the margarine and sauté the onion and paprika till tender. Add the water and bring it to the boil. Add the potatoes and simmer gently till the potatoes are almost done. Add the cream and fish and cook, stirring occasionally till the potatoes begin to fall apart. Add a little of the potato mixture into the beaten eggs and mix well. Stir the egg mixture into the soup. Remove from the heat and stir in the cheese. Adjust the seasoning and serve immediately.

Snowy Night Muenster Potato Soup

Potato Soup Irish Style

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 358 kcal Fat 15.1 g Carbohydrates 39.4g Protein 16.8 g Cholesterol 48 mg Sodium 601 mg

Ingredients 1 (1 lb.) package turkey bacon 1 onion, chopped 1 C. celery, chopped 6 potatoes, scrubbed and cubed

salt and pepper to taste 2 (12 fluid oz.) cans evaporated milk

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Heat a large skillet on medium-high heat and cook the bacon for about 10 minutes. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Heat the bacon grease on medium heat and cook the onion and celery till tender. Drain the excess grease and stir in the potatoes on medium-high heat. Add enough water to cover about 1 inch of the potatoes and bring to a boil. Reduce the heat to medium-low and simmer for about 15 minutes, stirring occasionally. Stir in the evaporated milk and cook till warmed completely. Season with the salt and pepper. Stir in the bacon just before serving.

Potato Soup Irish Style

73

MEXICAN STYLE

Sweet Potato Soup

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 192 kcal Fat 4g Carbohydrates 36.5g Protein 4.2 g Cholesterol 0 mg Sodium 944 mg

Ingredients 2 tbsp olive oil 2 onions, chopped 1 large clove garlic, minced 2 lb. sweet potatoes, peeled and cut into 1/2-inch cubes 6 C. vegetable broth 2 C. salsa

1/2 tsp salt 1/4 tsp ground black pepper 2 tbsp lime juice

Directions 1. In a large soup pan, heat oil on medium-low heat and sauté the onion and garlic for about 10-15 minutes. 2. Stir in the sweet potatoes till coated with the onion mixture completely. 3. Add the broth and bring to a gentle simmer and cook for about 15-20 minutes. 4. Remove from the heat and stir in the salsa, salt and black pepper. 5. In a blender, add the soup in batches and pulse till smooth. 6. Return the soup to the pan on medium-low heat and cook till heated completely. 7. Stir in the lime juice and serve hot.

74

Mexican Style Sweet Potato Soup

Spring’s

Sprung Carrot & Potato Soup

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 5 Calories 466 kcal Fat 21.5 g Carbohydrates 51g Protein 18.7 g Cholesterol 45 mg Sodium 1275 mg

Ingredients 5 potatoes, peeled and cubed 1 small carrot, finely chopped 1/2 stalk celery, finely chopped 1 1/2 C. water 1 tsp salt 2 1/2 C. milk 3 tbsp margarine, melted

3 tbsp all-purpose flour 1 1/2 tsp steak seasoning 1 tsp ground black pepper 2 C. shredded four-cheese blend

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a large pan, mix together the potatoes, carrot, celery, water and salt and bring to a boil. Reduce the heat and simmer, covered for about 15-20 minutes. Stir in the milk. In a small bowl, mix together the melted margarine, flour, steak seasoning and pepper. Stir in the soup and increase the heat to medium. Cook, stirring continuously till the mixture becomes thick and bubbly. Remove from the heat and stir in the cheese till melted. Remove from the heat and keep aside for about 5-10 minutes before serving.

Spring’s Sprung Carrot & Potato Soup

75

YUKON

Au Gratin Potato Soup

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 6 Calories 266 kcal Fat 16.2 g Carbohydrates 28.1g Protein 6.2 g Cholesterol 55 mg Sodium 874 mg

Ingredients 2 Yukon Gold potatoes, cubed 1 (5.5 oz.) package au gratin instant potato mix 1 (10.5 oz.) can condensed chicken broth

1 1/2 C. water 1 C. heavy cream

Directions 1. In a large pan, mix together the potatoes, au gratin potato mix, chicken broth and water on medium heat. 2. Cook, stirring occasionally for about 40 minutes. 3. Stir in the cream and cook till heated completely.

76

Yukon Au Gratin Potato Soup

Winter Friendly Potato Soup

Prep Time: 20 mins Total Time:1 hr 5 mins Servings per Recipe: 6 Calories 466 kcal Fat 21.5 g Carbohydrates 51g Protein 18.7 g Cholesterol 45 mg Sodium 1275 mg

Ingredients 2 tbsp butter 2 leeks, cleaned and chopped 1/2 C. chopped onion 6 potatoes, peeled and cubed 4 C. chicken broth 1 C. half-and-half 4 oz. shredded Cheddar cheese

1 tbsp chopped fresh parsley 1 tsp garlic powder salt and ground black pepper to taste

Directions 1. In a large pan, melt the butter on medium heat and sauté the onion and leeks for about 5 minutes. 2. Add the potatoes and chicken broth and simmer for about 20-25 minutes. 3. Add the half-and-half and simmer for about 15 minutes more. 4. Stir in the Cheddar cheese, parsley, garlic powder, salt and black pepper for about 5 minutes.

Winter Friendly Potato Soup

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