Curried Tomato Lentil Soup

1 tablespoon vegetable oil

1 small yellow onion, chopped

1 large clove of garlic, minced

1 tablespoon curry powder

1 cup dry lentils

1 can (14.5 oz.) Tomatoes, whole, chopped or pureed

6 cups water or reduced fat and sodium vegetable broth

1 tablespoon lemon juice

Garnish:

1/3 cup plan low fat yogurt

2 tablespoon fresh onion, chopped

Heat oil in a large pot until hot. Add onion, garlic and curry powder. Sauté onion until soft, about 5 minutes. Add lentils. Sauté for 2 minutes. Stir in tomatoes and water. Reduce heat to low. Simmer, stirring occasionally, for 40 minutes or until lentils are tender. Stir in lemon juice. To serve, ladle soup into warm bowls. (top soup with yogurt and sprinkle with chopped onions.)

Garlic Bean Soup

2 cups chopped onion

1 cup sliced carrot

1/2 cup sliced celery

12 to 14 medium cloves garlic, peeled, crushed

2 tablespoons olive oil

2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth or vegetable broth

2 cans (15 ounces each) Great Northern beans or Garbanzo beans or 3 cups cooked dry-packaged Great Northern beans or Garbanzo beans, rinsed, drained

Salt and pepper, to taste

Finely chopped chives or parsley, optional

1. Sauté onion, carrot, celery, and garlic in oil in large saucepan 3 to 4 minutes. Add chicken broth and beans; heat to boiling. Reduce heat and simmer until vegetables are tender, 5 to 8 minutes

2. Process soup in food processor or blender until smooth. Serve in bowls; sprinkle with chives.

Nutrition Information:

Per serving (six servings total):

Calories: 255     Fat 5g

Carbohydrate 39 g     Folate 131mcg

Sodium 545 mg     Protein 15 g

Dietary Fiber 2 g    Cholesterol 0mg

Hearty Cabbage Soup

4 cups chopped green cabbage (1/2 of a small head)

2 medium carrots, sliced

2 medium celery stalks, sliced

1 medium onion, chopped

1 pkg. (10 oz.) Frozen green beans, thawed slightly (or 1-1/2 cups fresh Green beans cut into 1" pieces)

1 can (15 ½ oz.) Cannellini beans, drained, rinsed (or great northern white beans.

6 cups water

2 cans (14-1/2 oz. Each) chicken broth

2 cans canned crushed tomatoes, undrained (or diced tomatoes)

1 package (envelope) of Italian salad dressing mix

Place all ingredients in 6- or 8 - quart stock pot.
Bring to a boil on high heat. Reduce heat to medium-low.
Simmer 30 minutes or until vegetables are tender.

Note: This soup freezes well. Prepare as directed; cool completely. Ladle into 1-qt. Freezer containers and freeze up to 3 months. Thaw in refrigerator before heating to serve.  Serve with Garlic Breadsticks.

Lima Bean Senate Soup

4 slices Bacon, diced
2 small postatoes, peeled and quartered
1 large onion, peeled and quartered
2 stalks celery, cut into 2" lengths
2 cloves garlic
6 cups cooked * Baby Lima Beans, drained
2 cans (14.5 oz. Each) chicken broth
¼ cup chopped parsley
Salt & black pepper to taste

In a large saucepan, cook bacon over medium heat until browned. Meanwhile, in food processor or blender, coarsely chop potatoes. Add onion, celergy and garlic; pulse until finely chopped. Add chopped vegetables to browned bacon. Cook about 5 minutes, stirring frequently, Puree ½ of the lima beans and ½ cup water until smooth. Add purred beans, remaining whole beans and chicken broth to vegetable-bacon mixture in saucepan. Bring to boil; cover and simmer 30 minutes, stirring occasionally. Add parsley, salt and pepper to taste. Makes 9 cups. Serves 6 to 8.
*1 cups dry makes 3 cups cooked.

Notes on utilizing dry beans:

Like other dry beans, baby limas are best whe pre-soaked by one of the research-developed methods below. With either method, flavor and igestibility are improved when the soak water is discarded and beans are rinsed before cooking.

The Hot Soak/Preferred Method: To 1 pound of dry baby limas add 6 to 8 cups hot water in a pot large enough to allow beans to expand 2-1/2 times. Heat, boil for 3 minutes, cover and set aside for 1 to 4 hours. Drain & rinse.

The Traditional Method: To 1 pound of dry baby limas add 6 cups cold water in a pot large enough for expansion. Let stand over night or at least 6 hours at room temperature. Drain and rinse.

Cooking:

Traditional Method: Put drained and rinsed soaked beans in a large kettle with 6 cups hot water, 2 tablespoons shortening or oil and 2 teapoons salt. Boil gently with lid tilted until desired tenderness is reached, adding water to keep beans covered.

Savory Method: Follow traditional method above, but substitute 2 teaspoons onion salt 7 ¼ teaspoon garlic salt for the plan salt. Add 1 tablespoon chicken stock base, or 2 0 4 chicken bouillon cubs and ¼ teaspoon white pepper.

1 pound package dry lima beans = 2 cups dry or 5 cups soaked

15 oz can lima beans = 1 2/3 cup

Wisconsin Swiss Broccoli Soup

Number of Servings: 8

5 1/2 cups milk
1 package (10 ounces) frozen chopped broccoli or 1 1/2 cups chopped fresh broccoli
3 tablespoons chopped onion
2 tablespoons butter
1 tablespoon flour
1 teaspoon salt
2 cups (8 ounces) shredded Wisconsin Swiss cheese

Cooking Directions:
In a large saucepan, heat milk to simmering. Cook broccoli and onion in milk until tender.

Melt butter in small saucepan. Stir in flour and salt. Add to milk mixture. Cook and stir 3 minutes. Remove from heat. Gradually add cheese, stirring constantly until melted. Serve immediately.

Thank you to the Wisconsin Milk Marketing Board at www.wisdairy.com for this recipe.