Frosted Blueberry-banana Soup is a delicious and healthy treat to serve on a hot day.

(ARA) – Summer is the time for backyard entertaining, whether it’s a simple sandwich lunch with a few friends or a patio party for the neighbors.

But besides the typical salads and meat on a grill, it’s a challenge to find new outdoor menu ideas that are easy, summery light and sure to delight your guests.

This summer, try a chilled fresh fruit soup. Fruit soups can be chunky or pureed, creamy or clear, sweet or savory — the variations are endless. Fruit soups originated in Europe and those treasured recipes came to America with the immigrants. It didn’t take long for creative cooks to realize that blueberries, which are native to North America, are an excellent ingredient in cold, refreshing fruit soups.

Blueberries also pack a powerful punch of good nutrition in a one-cup serving. They’re an excellent source of vitamin C and a good source of dietary fiber and manganese.

When shopping for blueberries, look for fresh berries that are firm, dry, plump and smooth-skinned. Keep them refrigerated, and use within 10 days of purchase. Blueberries are such an easy ingredient to work with — no peeling, cutting, pitting or chopping — a quick rinse and you’re ready to make soup. To learn more, visit www.blueberrycouncil.org.

Here are two cold fruit soup recipes you can serve at your next luncheon or summer gathering. They are low in fat and calories, so go ahead and ask for seconds:

Frosted Blueberry-banana Soup

Ingredients:
2 1/4 cups blueberries, divided
1 ripe banana, roughly chopped
1 1/2 cups ice
1/2 cup milk
1/2 cup vanilla frozen yogurt
2 teaspoons sugar
1 teaspoon lemon juice

Directions:
In a blender, combine two cups of the blueberries, the banana, ice, milk, frozen yogurt, sugar and lemon juice; whirl until smooth. Into four soup bowls, pour soup, dividing equally. Scatter remaining 1/4 cup blueberries over soup. Top with small scoop of frozen yogurt, if desired. Serve immediately.

Serves: 4
Per serving: 131 calories, 3 grams protein, 28 grams carbohydrates, 2 grams fat (1 gram saturated fat)

Blueberry Orange Soup

Ingredients:
2 cups blueberries, fresh or frozen
3 cups orange juice
2 tablespoons light brown sugar
1/8 teaspoon cinnamon, ground
1 tablespoon cornstarch
1 tablespoon water
1/2 teaspoon grated orange peel
Buttermilk or plain yogurt

Directions:
In a saucepan bring blueberries, orange juice, brown sugar and cinnamon to a boil; stir to combine. Dissolve cornstarch with water; gradually stir into blueberry mixture. Cook and stir until clear and lightly thickened. Add the orange peel. Pour into a bowl; refrigerate overnight. Serve with buttermilk swirled in or top with a dollop of yogurt. Garnish with blueberries and mint, if desired.

Serves: 4
Per serving: 132 calories, 2 grams protein, 31 grams carbohydrates, 0 grams fat (1 gram saturated fat)

Courtesy of ARAcontent

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Mini Mushroom Burgers (recipe below)

Savor the Flavor Every Day, Every Way

(ARA) – Long overlooked, mushrooms are nature’s hidden treasure for helping those focusing on living a healthful life. To promote the nutritional benefits of fresh produce this back-to-school season, Weight Watchers continues Pick of the Season, a public health initiative spotlighting seasonal fruit and vegetables, with recipes this quarter for mushrooms, a produce selection so versatile it can add flare to any every day meal.

Did you know? Mushrooms are the only fresh fruit or vegetable that has four percent of the Daily Value of vitamin D (per serving of 4-5 white button mushrooms specifically).

Mushrooms are also nutrient rich, providing a similar number of nutrients as many brightly colored fruits and vegetables. For instance, mushrooms provide the B vitamins riboflavin, niacin and pantothenic acid. White, Portabella and crimini mushrooms have natural antioxidants and in fact, are the leading source of the antioxidant selenium in the fruit and vegetable category. Mushrooms are also fat-free, cholesterol-free and very low in sodium.

In addition, mushrooms have umami. Also known as the “fifth taste,” umami foods are described as hearty or savory. The high water content and very low energy (calorie) density of mushrooms help to satisfy hunger.

In the kitchen, nothing beats the versatility of mushrooms; they work in everything from soups and salads to main dishes and appetizers and are easy to prepare. Simply sauté and in fewer than 10 minutes you can add flavor and texture to any favorite family meal. Just toss in a handful of mushrooms to enjoy a boost of delicious flavor and nutrition.

Below are four recipes that highlight the savory taste of mushrooms: Mini Mushroom Burgers; Tilapia with Mushrooms, Olives and Tomatoes; Turkey Mushroom Soup; and Mushroom Chicken Piccata.

Pick of the Season – Mushroom Recipes:

* Mini Mushroom Burgers
Makes 4 servings

Ingredients
2 Portabella mushrooms, stem removed
1/4 cup light balsamic vinaigrette
Salt and freshly ground black pepper
8 small high-fiber whole grain dinner rolls
8 slices red onion
8 slices tomato

Preparation
1. Place Portabellas and vinaigrette in a large zip top bag. Zip and lightly rub the vinaigrette into the mushrooms. Let marinate for at least 30 minutes.

2. Remove mushrooms from bag, drain and season both sides with salt and pepper. Heat a grill or grill pan over medium heat and spray with non-stick cooking spray. Place the mushrooms on the grill gill side down and cook for 4 minutes. Turn and continue to grill until mushroom is almost cooked through, about 4 more minutes.

3. Remove from pan and drain mushrooms on paper towel, gill side down. Cut each mushroom into quarters and place on buns. Top with onion and tomato and serve.

POINTS value per serving: 2, 144 calories, 5g fat, 5g fiber

* Tilapia with Mushrooms, Olives and Tomatoes
Makes 4 servings

Ingredients
4 teaspoons olive oil, divided
1 tablespoon finely minced garlic (about 3 cloves)
1 pound (16 ounces) button mushrooms, quartered
1/4 cup pitted green olives with juice, halved
2 cups halved grape tomatoes
1 tablespoon fresh thyme, removed from stem and chopped
1 tablespoon fresh basil, finely chopped
4 skinless tilapia filets
Salt and freshly ground black pepper

Preparation
1. Heat 2 teaspoons olive oil in large non-stick skillet over medium-high heat. Add garlic and a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip and cook about 5 minutes more, until other side is same color. Add olives, tomatoes and herbs and heat for another 2 minutes, until juice is evaporated. Remove from heat, place in a bowl and cover with foil to keep warm.

2. In the same sauté pan, heat remaining 2 teaspoons olive oil over medium heat. Season the filets with salt and pepper on both sides and place in the pan. Cook for 3 minutes until nicely browned, gently turn and cook another 3 minutes. Return vegetables and herbs to skillet briefly to warm, then serve.

POINTS value per serving: 4, 196 calories, 7.5g fat, 2g fiber

* Turkey Mushroom Soup
Makes 8 servings

Ingredients
1 tablespoon olive oil
8 ounces white button mushrooms, quartered
1 cup chopped onion (about 1 large onion)
1 tablespoon finely minced garlic (about 3 cloves)
1/4 cup chopped celery (about 3 stalks)
8 cups low-sodium turkey stock (or store bought chicken broth)
2 fresh sage leaves, finely chopped
8 ounces (about 2 cups) cooked turkey (or chicken), removed from the bone and shredded
1 15-ounce can cannellini beans, drained and rinsed
2 cups packed fresh baby spinach (a large handful)
1 tablespoon fresh-squeezed lemon juice
1 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation
1. Heat oil in a Dutch oven over medium heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Add onions, garlic and celery and sauté until translucent, about 5 more minutes. Add turkey stock (see recipe below) or chicken broth, turkey and sage. Cover and simmer over medium-low heat for 20 minutes.

2. Add rinsed beans, spinach, lemon juice, salt and pepper. Bring to a boil to wilt spinach and serve hot.

3. To make turkey stock: Place turkey bones in a large stock pot and cover with cold water. Add 1 quartered onion, 2 coarsely chopped stalks of celery, 1 coarsely chopped carrot, 1 bay leaf and 2 sage leaves. Bring to a boil, reduce heat to a low simmer and cook 2 or more hours. Strain and skim fat from top and store stock for future use.

POINTS value per serving: 2, 120 calories, 3g fat, 3g fiber

* Mushroom Chicken Piccata
Makes 4 servings

Ingredients
4 chicken cutlets (4 oz each)
Salt
Freshly ground black pepper
4 teaspoons olive oil, divided
12 ounces crimini mushrooms, quartered
1/2 cup dry white wine
1/2 cup low-sodium chicken broth
1 lemon
2 tablespoons capers, with juice
2 teaspoons minced fresh garlic

Preparation
1. Season chicken with salt and pepper on both sides and heat a large sauté pan over medium heat. Add 2 teaspoons olive oil and warm briefly, then add chicken and cook until nicely browned, about 2 minutes per side. Remove to a plate and cover.

2. In the same pan, warm the remaining olive oil over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms, add garlic and cook another 2 minutes. Add wine and scrape up any browned bits in the pan. Bring to a boil and add stock, then return heat until it is bubbling nicely. Slice 4 very thin slices of lemon and add to the pan along with the juice from half of the lemon. Add capers and continue cooking sauce till it becomes a glaze, about 2 more minutes. Add the chicken to the sauce and heat through, then serve.

POINTS value per serving: 4, 199 calories, 6g fat, 2g fiber

These recipes reflect the food values inherent to the Weight Watchers philosophy that eating should be satisfying as well as healthy. In fact, learning and sharing innovative ideas about healthy cooking and eating are part of the experience at weekly Weight Watchers meetings, where members help and support each other.

To learn more about Weight Watchers, visit www.weightwatchers.com. To find the nearest Weight Watchers meeting location, call (800) 651-6000, or click on the Find a Meeting link at the top of the homepage.

For more information about mushrooms, visit the Mushroom Council at mushroominfo.com.

All recipes courtesy of the Mushroom Council and mushroominfo.com.

Courtesy of ARAcontent

Local Weight Watchers spokespeople are available to discuss the importance of fruit and vegetables in diets and for in-studio food demos. E-mail media@weightwatchers.com to arrange media interviews.

2008 Weight Watchers International, Inc., owns the WEIGHT WATCHERS and POINTS registered trademarks. All rights reserved. Note: POINTS values for these recipes were calculated using the calories, fat, and fiber information for one serving. Results may differ from adding the POINTS values listed in the Eat Wisely booklet for each individual ingredient.

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Do you remember eating hearty vegetable soup on a cold winter day?  Do you remember how great it felt to be warmed from the inside out?  Just because you’ve decided to go vegetarian doesn’t mean that you can no longer have the hearty comforting taste of warm soup!  There are plenty of vegetarian soup recipes that use no meat or meat stock.

When looking for vegetarian soup recipes, a good place to start is knowing what type of soup you want to make, or at least which ingredients you’d like to use.  Would you like a thick lentil and barley soup?  How about a broth noodle soup?  Or a hearty vegetable stew?

All of these vegetarian soup recipes are readily available, both online and in vegetarian cookbooks.  If you have a favorite soup recipe that you just can’t give up and would like to convert to vegetarian, that is perfectly possible with all of the meat substitutes and other vegetarian food products available today.

How to Convert Meat-Containing Soup Recipes into Vegetarian Soup Recipes

To convert your old meat-containing soup recipes into vegetarian soup recipes, start with finding substitutes for the ingredients in the recipes.  For chicken or beef broth, vegetable broth is usually a good substitute.  Recently, many vegetarian and vegan food companies have begun making chicken, beef, or pork flavored bullion cubes that contain no animal products.  These are great for when you’re making vegetarian soup recipes that just have to have a distinctive flavor.

Once you’ve got your broth picked out, you’ll need to look at the other ingredients in your soup recipe.  If the recipe calls for chunks of a certain type of meat, you can usually find suitable meat substitutes made from soy or wheat. 

Textured vegetable protein, or TVP, is a popular and inexpensive alternative to most types of meat.  There are granules that can be used in the same way as ground beef, and chunks in many sizes that can be used in the same way as beef, chicken, or pork chunks.  The great thing about TVP is that it takes on the flavor of whatever it is cooked with, so if you cook TVP chunks in beef flavored broth they will come out tasting like beef.

Tofu is another great ingredient for vegetarian soup recipes.  It can be pureed to act like cream or other dairy products in a vegan soup, or cut into pieces for a meat substitute.  Like TVP, tofu takes on the flavor of the other ingredients it’s cooked with.  Tofu is also an excellent source of protein and calcium, making it an excellent choice for increasing the health content in your vegetarian soup recipes.

Vegetables are a terrific addition to most, if not all, vegetarian soup recipes.  You can experiment with new types of vegetables and discover combinations that make your mouth water.  Vegetarian soup recipes can even win over meat eaters because they don’t taste like what most people expect of vegetarian food.  They are filling, hearty, healthy, and completely satisfying, no matter what season it is.

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Vegetarian cooking does not have to be boring or bland, and there are actually many delicious vegan recipes that you can prepare, which will be a delight, even to non-vegans. One of the favorite vegan recipes is the vegetarian navy bean soup, and although there are many versions and variations to this recipe, there is the basic vegetarian navy bean soup recipe which is as follows.

Vegetarian Navy Bean Soup

For the basic vegetarian navy bean soup you will need 2 cups cooked navy beans with their liquid, ½ cup diced celery, ¾ cup diced carrot, ¾ cup diced onion, 1 teaspoon of smoke oil or other comparable smoke flavoring, ¼ teaspoon black pepper, 1 teaspoon granulated garlic, 3 cups water, 1 small diced tomato, ½ cup white flour, 1/8 cup vegetable oil, and salt to taste.

The preparation process of this dish is very simple. Start by mixing all of the ingredients except for the beans, vegetable oil, flour, and salt. You want to mix them in a stock pot and then bring this mixture to a boil. The next step is to add the beans to the boiling mixture and then mix the flour and oil together into a roux and crumble this into the boiling soup while stirring to avoid lumps.

You want to salt to taste as the mixture cooks and thickens, and then serve immediately. This vegetarian navy bean soup recipe is loved all around the world, but remember that there are many variations to it and so if there are certain ingredients you would like to omit or include, you can do this, or just choose another version of this same recipe.

Meat lovers can add their favorite meat into this dish, and even replace the beans with meat if they wish. One of the best features of this dish is that you can basically add as many ingredients as you like without ruining the overall taste and presentation. It is also very nutritious and so it is a dish that you can include as a family staple, even for younger aged children.

You may want to serve this soup with a side, such as a potato or macaroni salad or even some rice pilaf, but it is hearty and filling to serve just on its own. Be creative and experiment in the kitchen and you are sure to end up making this soup one of your favorite family meals.

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Soups and stews are two of the most popular wintertime staples. Not only do they fill the house with rich, mouthwatering aromas while they simmer on the stove, they are the ultimate in great-tasting comfort foods.

Using broth to create homemade soups and stews is a wonderful way to add lots of flavor to these tasty dishes without having to spend all day in the kitchen. In fact, most people use broth in home-cooked soups and stews. According to a recent survey commissioned by Campbell Soup Company, broth is used in homemade soup more than 80 percent of the time, and in stews made from scratch 69 percent of the time. So, go ahead and warm up your taste buds with these cold-weather classics.

Sensational Chicken Noodle Soup starts with a flavorful base of Swanson chicken broth and combines chicken, egg noodles, carrots and celery to create a heartwarming dish as good as grandma would make.

For a satisfying entree, prepare Hearty Beef Stew. Just add potatoes, beef and carrots to Swanson beef broth for a slow-cooked meal that is tender and tasty. It is sure to be a family favorite!

When the weather outside gets frightful — create a delightful homemade soup or stew that is sure to warm your family from the inside out. For more hearty dishes and helpful cooking tips, visit www.swansonbroth.com.

Beef Barley Soup
Prep: 20 minutes
Makes: 4 servings
Cook: 40 minutes

Ingredients:
2 cups water
1/4 cup uncooked pearl barley
1 pound boneless beef sirloin steak or top round steak, cut into 1-inch cubes
6 ounces mushrooms, sliced (about 2 cups)
1 clove garlic, minced
4 cups Swanson Beef Broth (regular, 50 Percent Less Sodium or Certified Organic)
1/4 teaspoon dried thyme leaves, crushed
Generous dash ground black pepper
2 medium carrots, sliced (about 1 cup)

Directions:
1. Heat the water in a 2-quart saucepan over medium-high heat to a boil. Add the barley.
Reduce the heat to medium-low. Cover and cook for 40 minutes or until the barley is
tender, stirring occasionally. Drain.
2. Cook the beef in a 3-quart nonstick saucepot until it’s well browned, stirring often.
3. Add the mushrooms and garlic and cook until the mushrooms are tender.
4. Stir the broth, thyme, black pepper and carrots into the saucepot. Heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the carrots are tender. Stir in the barley.

TIP: Substitute 1/2-cup quick-cooking barley for the pearl barley. Cook for 12 minutes (or according to the package directions) or until the barley is tender.

Sensational Chicken Noodle Soup
Prep: 5 minutes
Makes: 4 servings
Cook: 25 minutes

Ingredients
4 cups Swanson Chicken Broth (regular, Natural Goodness or Certified Organic)
Generous dash ground black pepper
1 medium carrot, sliced (about 1/2 cup)
1 stalk celery, sliced (about 1/2 cup)
1/2 cup uncooked extra wide egg noodles
1 cup shredded cooked chicken or turkey

Directions
1. Heat the broth, pepper, carrot and celery in a 2-quart saucepan over medium-high heat to a boil.
2. Stir the noodles and chicken into the saucepan. Reduce the heat to medium. Cook for 10 minutes or until the noodles are tender.

Asian Soup: Add 2 green onions cut into 1/2-inch pieces, 1 clove garlic, minced, 1 teaspoon ground ginger and 2 teaspoons soy sauce. Substitute uncooked curly Asian noodles for egg noodles.

Mexican Soup: Add 1/2 cup Pace Chunky Salsa, 1 clove garlic, minced, 1 cup rinsed and drained black beans and 1/2 teaspoon chili powder. Substitute 2 corn tortillas (4 or 6-inch) cut into thin strips for the noodles, adding them just before serving.

Italian Tortellini Soup: Add 1 can (about 14 1/2 ounces) diced tomatoes, drained, 1 clove garlic, minced, 1 teaspoon dried Italian seasoning, crushed and 1 cup spinach leaves. Substitute 1/2 cup frozen cheese tortellini for egg noodles. Serve with grated Parmesan cheese.

Courtesy of ARAcontent

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If you love French food, then you should know that there are a few French cuisine recipes in particular that you may want to try out. These French cuisine recipes are not only beautiful and delicious, but easy to prepare as well.

Cherry Soup

This has always been one of the most popular French cuisine recipes to make at home. To prepare this dish, you simply need 1 ¾ lb black cherries, 3 tbsp. sugar, 2 tbsp. butter, 1 tbsp. cornstarch, water, 6 slices bread, and 2 tsp. kirsch.

To prepare you simply clean and drain the cherries and remove the stems. Next you want to place the cherries into a saucepan with the sugar and kirsch, and bring this mixture to a boil over medium heat. Once the mixture gets hot you want to allow it to cook for about 15 minutes, and then melt 1 ½ tbsp. of butter into a skillet. Add the bread slices and then sauté this until browned on both sides. Drain with a paper towel to remove some of the oiliness. In a bowl you want to blend 1 tbsp. of corn flour and 1 tbsp. water.

Now that you are almost finished, you want to remove the cherries and add the mixture of corn flour and water to the cherries. Return the cherries to the pan, just for a few seconds, and then put the bread slice into a bowl and pour the soup over the bed.

Frog Legs

Another of the most popular French cuisine recipes is frog legs. The ingredients are 12 frog legs, 2 eggs, 1 tbsp. lemon juice, 1 parsley sprigs, dried bread crumbs, salt, pepper, and oil. Start by preheating the oven to 375ºF, remove the skin from the frog legs and then wash them thoroughly.

Now you want to add the lemon juice, salt and pepper, then beat the eggs in a bowl and add the chopped parsley. Soak the frog legs in the eggs. Roll the frog legs into the crumbs, add oil to a pan and fry the legs here for about four or five minutes, until lightly browned.

There are many other delicious French cuisine recipes that you can prepare as well, but these two are definitely two of the most authentic and well-loved. Whichever French food you decide to prepare, the most important thing is that you use the freshest ingredients and put time and care when preparing the food.

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If you have been enjoying Tom Yum Het soup in your favorite Thai restaurant why not try it at home– it is so fast and easy. You can omit the noodles and serve it over cooked rice in bowls or add diced cooked chicken, shrimp or tofu.Preparation Time: 5 minutes

Cooking Time: 8 minutes

2 cups reduced sodium chicken broth 500 mL

8 oz sliced fresh Mushrooms (white, oyster, or crimini) 250 g

1/2 tsp finely grated lime rind 2 mL

3 tbsp fresh lime juice 45 mL

2 tbsp fish sauce 25 mL

1/2 tsp Asian chili paste 2 mL

1 oz rice vermicelli noodles, broken in pieces (about 1cup/500 mL) 30 g

2 green onions, thinly sliced 2

In medium saucepan bring broth to boil, add mushrooms, lime rind and juice, fish sauce and Asian chili paste. Cover and cook over medium heat 5 minutes or until mushrooms are tender. Stir in rice noodles and bring to boil for 1- 3 minutes or according to package directions. Serve in bowls garnished with green onions.

Makes 2 servings

Variations: Omit noodles and spoon over cooked jasmine rice in bowls. For a main course add diced cooked chicken, medium tofu or small shrimp with noodles.

For more delicious recipe ideas visit Mushrooms Canada at www.mushrooms.ca.

Credit: www.newscanada.com

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Think of Mexican food and soup is not the first thing that comes to mind. But considering how many delicious Mexican soup recipes there are, it could never be last on the list. Here’s a small sampling of some of those delightful concoctions.

- Fabada Asturiana

Fabada is a soup imported to Mexico centuries ago by the Spaniards from the Asturia mountain section of Spain. It has since conquered many a palate.

Ingredients:
1 lb large white Fava beans
4 small chorizos
1/4 lb pancetta
1/4 lb jamón serrano
2 garlic cloves, chopped
1/2 tsp paprika

Soak the beans overnight. The next day, put the chorizos, pancetta and jamón serrano in a pan and spread the beans over the meat. Then cover the mixture with water. Bring the result slowly to a boil and let it simmer for about an hour. Check it occasionally to make sure the water hasn’t boiled away and exposed the ingredients. Then, sprinkle the garlic and paprika over the stew and cook for another hour.

- Gazpacho

Making a traditional gazpacho takes only a few minutes of preparation and the ingredient list is simplicity itself.

Ingredients:
4-14 1/2 oz cans of Mexican stewed tomatoes
1 large cucumber
1 bell pepper
2 tbsp chopped green chiles

Just chop the cucumber and bell pepper then mix up the ingredients. Refrigerate the mixture overnight. Easy!

- Sopa de Huevo

The Chinese aren’t the only ones who can produce an outstanding egg soup. This one has many of the same ingredients, but makes for a delightful variation.

Ingredients:
3 eggs
6 cups of chicken broth
1 tbsp all purpose flour
1 tsp parsley, chopped 
A pinch of chile powder

Bring the chicken broth to a slow boil. While you’re waiting, whip the eggs together with the flour using a whisk. Add the egg-flour mixture. Simmer for another ten minutes, stirring occasionally to make sure the eggs don’t clump. Top with a little parsley and sprinkle chile powder on top. Spicy.

- Sopa de Ostiones

Many parts of Mexico are near the sea and fishing is an ancient and honorable profession in this land. Oyster soup is one of the most pleasant results.

Ingredients:
4 dozen oysters
1 tomato
1/2 cup of white wine
2 carrots
2 potatoes
1 garlic clove, chopped

Chop up the potatoes and carrots into medium-sized chunks. Bake the tomato for about 15 minutes at 350F/177C, then peal off the outer layers. Then fry it in oil for a few minutes and slice it up. Add the vegetables to about 6 cups of water and heat. Add the oysters, then pour in the wine. Add the garlic and cook for another ten minutes. Seafood doesn’t get any better than this.

These delicious samples of Mexican sopas are easy to make and will delight palates of any nationality. They can be served as an appetizer or comprise the main meal for lunch. But whenever they’re tried, they’ll make for happy diners.

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(NC)-This hearty vegetarian soup takes longer to cook but only a few minutes to prepare and then you can practically forget about it ’til done. If you have leftovers it freezes and reheats well too for totable lunches.

Preparation Time: 10 minutes Cooking Time: About 1 hour

1 tbsp vegetable oil 15 mL

1 medium onion chopped 1

1 lb sliced fresh Mushrooms 500 g

1 large carrot, chopped 1

1 stalk celery, chopped 1

1 1/2 tsp curry powder 7 mL

5 cups vegetable or chicken broth 1.25 L

1 cup split peas 250 mL

1 large bay leaf 1

Freshly ground pepper to taste

In large saucepan heat oil over medium heat, sauté onion, mushrooms, carrot, celery and curry powder for about 4-5 minutes or until onion is softened. Add broth, split peas and bay leaf; bring to boil. Cover and reduce heat to medium low and cook covered about 50-60 minutes or until peas are tender, stirring occasionally. Remove bay leaf. Season with pepper to taste.

Makes 6 servings.

Variation: Substitute water for broth and add 1 tsp (5 mL) salt.

Nutritional Information:

Per Serving

Calories: 180

Protein: 9.8 g

Fat: 3.0 g

Carbohydrates: 29.9 g

Dietary Fibre: 5.0 g

For more delicious recipe ideas visit Mushrooms Canada at www.mushrooms.ca.

Credit: www.newscanada.com

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