I pack my lunch 4: Roasted Shallot Tomato Bisque

The weather is still all wonky and today it's chilly again. Yesterday we had a high of 81 and today 60 if we're lucky, plus blustery 50 mph gusts of stinging wind.  Warm soup is where it's at on days like this. Well, actually, on most any days a good tasty bowl of soup seems good for the soul. I need some of that too; some of that soul healing stuff. The past few days have been rough- feeling awfully blue and neglecting to do anything productive about it. I was alone all week and then weekend, too, so that didn't help. I should have forced myself to go see someone (aside from the friendly staff at Swim Cafe). Thankfully, one of my forever-friends Amy just so happened to stop in Swim Cafe while I was "doing homework" and we chatted a bit. Otherwise, I don't think I would have had a meaningful conversation with 1 person (do the dogs count?) this whole weekeend. It was good to see her and we agreed, as we normally do, that too much time had passed and we should get together soon... sigh. And- ARGH.
So all in all, I had a fairly unproductive weekend of minimal homework, tons of PBS movie watching, half-assed house cleaning, only one (lazy) bike ride and more PBS movie watching. At least there were awesome thunderstorms and a soup to be made. And this soup- well, damn. It's tasty! And to continue climbing out of the blueness I am doing something else I enjoy- sharing my tasty food with anyone that wants to share!
I love garlic. I think I've mentioned this before. And I like spicy. Again, pretty sure I have expressed this already. So you can imagine that this soup is going to have both of these exciting elements to its base. The following herb and spice ingredients were not necessarily measured as carefully as they may seem. I think when it comes to spices, it's really up to the Chef at the time and their individual preference for flavor. So, please keep that in mind moving forward with this recipe.

Ingredients

½ C Celery leaves & small stalks chopped 

4 Shallots, about 3 cups separated

4 Garlic cloves 

2 ½ C strained tomatoes (I buy them jarred to avoid the BPA lining in the can)

2 ½ C Almond, Soy, Coconut (not the Thai kind), or other milk alternative

1 T Italian Seasoning

1 tsp Olive oil

¼ tsp Salt

½ tsp Black pepper

½ tsp Cracked red pepper

1 T Corn Starch

Make It

Spray a large piece of foil with oil cooking spray. Separate and peel shallots and garlic, leaving them mostly whole. Wrap in the foil and roast in the toaster oven at 400-425 for 30 minutes covered, then uncovered for another 20 minutes to brown. 

Meanwhile, start the soup base. Add the oil, spices, and celery to a soup pot or large sauce pan. Heat over medium heat and cook, stirring well. When celery is softened add the tomatoes and milk*. Bring to a boil then reduce to simmer and cover. 

When the shallots and garlic are finished cooking, slice shallots into large strips and chop the garlic. Add these to the soup. Bring to a rolling boil and add 1 T diluted corn starch to thicken and make a bisque. 

What? WHAT? WHAT? 

Yes, I know. It really IS that simple! And so yummy! This would go well with a tasty grilled cheese or some other toasted sandwich, maybe just a hearty roll or something to add a little protein. Otherwise, it's pretty nutritiously sound and definitely easy on the calories.

Enjoy!

Nutritional Info

Servings Per Recipe: 4

Serving size = 1.5 C Bowls

Amount Per Serving

Calories: 173.7

Total Fat: 3.2 g

Cholesterol: 0.0 mg

Sodium: 304.4 mg

Total Carbs: 32.4 g

Dietary Fiber: 3.5 g

Protein: 5.2 g

Vitamin A 47.7 %
Vitamin B-10.0 %
Vitamin B-6 23.2 %
Vitamin C 63.1 %
Vitamin D 15.6 %
Vitamin E 32.2 %
Calcium 20.7 %
Folate 11.3 %
Iron 12.8 %
Zinc 3.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs and as calculated by the www.sparkpeople.com recipe calculator 

Split Pea, Cabbage & Radish Soup

I freaking love split pea soup! There, now you know. I think it's delicious and kind of get a kick out of how it actually looks pretty gross, all green and clumpy. But a lot of dishes look or smell awful and end up being delightful (like Mom's Tuna Casserole!). Since it's nice and chilly now, I have been really really into soups and stews.  They are so warming, easy to make, cheap to make and nutritiously filling.

For this split pea soup, I wanted something more than just carrots and peas- I wanted a hardiness to it. I decided on using up 1/2 a head of cabbage I had and a beautiful (watermelon?) radish I got from the Farmer's Market. I was almost certain I had heard of split pea and cabbage soup before, but googled it just to be sure. Yep. Several (hundreds?) have done this before. But I didn't find any that suggested adding radish to it. I was hopeful this would work out and be tasty, because it was going to serve as my lunch for several days to come. Happily, it did.

Before I jump into the recipe, check out this beautiful radish I picked up from a farmer at the market. I am almost positive it's called Watermelon Radish. It's an heirloom variety and grows big like a turnip. Isn't it stunning? Oh and it's just absolutely scrumptious!

Ingredients:
4 C Tap Water
2 Stalks Celery chopped
3/4 - 1 Carrots chopped
1/2 Onion chopped
2 C Cabbage, chopped
1 C Radish chopped
1/2 C Dry Split Pea

Make It: 

Heat the water ready to a boil. Add the celery, onions and carrots to the water. Boil and continue to boil fror a few minutes. Add the Spit Peas and cover to reduce heat and continue cooking. When the peas have cooked all the way through, remove from heat and blend to make smooth. I used my food processor, however, an immersion blender would be perfect for something like this! 

Then return to heat and add the cabbage and radishes. Cook on med-low for 15 minutes or so until the radishes are soft to chew.

Serve hot or reserve in the refrigerator for up to 10 days.

Not sure how this happened, but I have no pictures of the final product. It was really yummy, but honestly as previously noted this was not that pretty (muddy green and what not). So use your taste-bud imagination, cook it up and enjoy!

Nutritional Info: 

Servings Per Recipe: 3

Amount Per Serving

Calories: 75.7

Total Fat: 0.4 g

Cholesterol: 0.0 mg

Sodium: 55.6 mg

Total Carbs: 15.2 g

Dietary Fiber: 5.7 g

Protein: 4.3 g

Mustard Caraway Lentils & Stuffed Squash

I mentioned in my last post that I had a friend stay with the Critters this last week and that I cooked up a feast for his stay. I shared with you the Spicy & Sweet-Potato Soup recipe in that last post and I am happy to report- he loved it. But the thing he loved more and has repeatedly said so since his stay was the Stuffed Carnival Squash, which was stuffed with a fancy new twist on lentil stew that I am calling, Mustard Caraway Lentils. I made a large batch of lentils and had plenty to eat for dinner the night I was cooking all of this... I put my lentils over spaghetti squash (see pictures and nutritional info below). I also have enough lentils now for a few lunches the rest of this week. Perfect!

As I was thinking about the menu for my friends' stay, I thought about the blog and how I would share the menu with you. I also thought, man I make a lot of curry. I really wanted to make curry lentils for the squash, but decided to try something new. So I looked in the cupboard to see what flavors I had and happened upon this package of cracked mustard seed I picked up in Devon on my last visit there (I think I've mentioned Devon before- the neighborhood in Chicago that has all the fabulous Indian foods). Then I saw the jar of caraway seeds. I never use caraway seeds, but I love the flavor! So I decided I had to try to cook with them. I also had a ton of tomatoes from the garden which made a great base for the lentil stew. The result?  Really yummy lentils!

Do you know about the health benefits of the Caraway seed? I have recently read a bit about the seed and am intrigued! As a matter of fact, while I sit and type this post I am drinking a cup of caraway and ginger tea. Mmm. According to a few sites, Caraway seeds are a great digestive and even help babies with colic! I am constantly complaining of bloating and supposedly this tea will help that. We'll see...

Here's a blurb from one site: 

Caraway promotes gastric secretion and stimulates appetite. It breaks down spasms in the gastrointestinal tract to prevent flatulence, but it is also used to treat menstrual cramps and gallbladder spasms. The German E commission reports that caraway seeds are an antimicrobial, and can relieve the feeling of bloating or fullness associated with indigestion and stomach complaints. Caraway oil is strongly fungicidal, having a stronger anti-fungal and anti-yeast activity than the prescription medication Nystatin. Caraway seed oil is used as a flavoring agent in pharmaceuticals, a fragrance in cosmetics and body care products, and is used in all major categories of food, from meat to candy to condiments. 

I'll let you know if I feel any relief from the caraway tea. For now, the Mustard Caraway Lentil recipe...

Ingredients for Lentils:

2 C Tomatoes, chopped 

½ C Onions, chopped

3 cloves Garlic

½ C Celery

2 tsp Olive oil

1 ½ C Water 

½ T Cracked Mustard

1 tsp Caraway Seed

½ tsp salt

1 tsp coriander 

1 C lentils, dry

* Ingredients for the rest of the dish includes

Squash - 1 small carnival and 1 small spaghetti squash

Collards or some kind of greens, 1 cup chopped. 

Make It:

First prepare the squash. Cut the spaghetti squash in half and scoop out the seeds. Cut the top off the carnival squash and scoop out the seeds. Place squashes flesh side down (shell up) in a shallow dish with about 1 inch of water. Bake at 375-400 until the flesh is soft.

While the squash is cooking prepare the lentils. Add the oil to a large pan that has a lid. Chop the tomatoes, onions and celery and mince the garlic and add it all to the pan. Cook on medium heat to mix the flavors and saute a little bit for 5-10 minutes. The tomatoes will start to stew which is what you want. Add the spices and water. Bring to a boil and add the lentils. Stir boiling for a few minutes, then reduce to simmer, cover and cook until lentils are soft. About 30 minutes or so. 

I wanted something green with this and had some collards and kale. For the friend, I made collards. For me, kale. I steamed them with garlic powder and pepper. 

Again, another awesome meal for less than 300 calories. So filling, so nutritious, so fabulous!

Nutritional Info (for lentils only)

Servings Per Recipe: 6

• Calories: 149.8
• Total Fat: 2.4 g
• Cholesterol: 0.0 mg
• Sodium: 209.8 mg
• Total Carbs: 19.9 g
• Dietary Fiber: 1.3 g
• Protein: 13.1 g

* One cup of spaghetti squash adds about 42 calories and the collards or kale add about 15 calories. 

Base Soup Meal 2 - Creamy Curry Soup in a Snap!

My little sister Nikki called while I was making this, so I am not really sure how long it took to make. But if memory serves me right, it was pretty quick- or Snappy if you will. And, since she called I wasn't able to take as many photos as I usually like to share with my recipe posts, so you'll have to use your imagination.

This is the second dinner I made using the Garden Tomato Base Soup or Sauce. I am really getting into the idea of the "base soup" concept. I have some great ideas for the next few dinners, but will keep you waiting in expense to find out what I was able to do.

I found myself dreaming of curry the other day (I know-shocker since I <3 Curry SO much!). I think I was remembering a conversation I had with my Indian friend, Anette, and how she uses curry almost everyday. We discussed the Tomatillo as we worked in the college community garden together. Anette had never heard of a tomatillo, so I explained its unique tomato-like texture with hints of chili flavor. I ventured to guess that a tomatillo would make a delicious green curry... if my freaking tomatillos ever come in in my own garden, I'll venture to prove my guess correct. But don't hold your breath since they are still not in and it's nearly October!

I digress...this post is not about tomatillos or green curry. It's about a curry dish I made with my Garden Tomato Base Soup or Sauce. And it's about how damn tasty and super quick it was to make (since the base was already started).

Ingredients:

1 1/2 C base tomato soup or sauce 

3/4 - 1 C water 

1 Jalapeno pepper

3 T dry red lentils

1/4 C Almond Milk, Unsweetened
1 T Curry powder
1/2 tsp coriander
1/2 tsp cumin
1/4 tsp white pepper

1/2 loaf of Na'an

Make it: 

1. Heat the base tomato soup and the water to a boil, stir in red lentils and simmer covered. 
2. While that mixture is cooking, roast the pepper on the flame of the stove burner. 
3. Once the skin is scorched, toss it in a paper bag for 5 minutes to cool. 
4. Stir the tomato mixture. Peel the pepper, seed and dice it. Toss it in the tomato mix, recover and simmer. 
5. When the lentils have softened, the new soup mix should be relatively thick. 
6. Start toasting or heating the Na'an anyway you prefer- careful not to burn it. 
7. Stir or whip the soup using a handle held blender to make the mix smooth. Stir in the almond milk and remove from heat. 
8. Pour into a serving bowl and serve with Na'an. This got a little spicy, so it was nice to temper it with the Na'an. Though if calories and carbs of real concern, then you can skip the tasty bread and just fill up on this oh so satisfying soup. 

And there you have it...yet another yummy dinner for 1, with just the right amount of protein and calories and filling goodness to last the whole night. And all for under 400 calories (again, take out the Na'an and we're under 300) with 16 grams of protein and many other nutrients!

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving

Calories: 356.1

Total Fat: 7.8 g

Cholesterol: 0.0 mg

Sodium: 428.2 mg

Total Carbs: 60.2 g

Dietary Fiber: 12.7 g

Protein: 16.0 g

Base Soup Meal 1 - Basil Soup & Grilled Chevre Sandwich

I received some sage advice on keeping up with this blog from some fabulous friends (thanks Ladies- Sarah, Lauren & Melissa- you are beautiful). One thing that I will certainly consider is that I don't have to post to you everyday, so long as I am consistent. Well, I am going to do my best then to be consistent and post on Sunday and Thursday of the week. That's my intent- we'll see how well I stick to it.


Given this intent the recipes and meals I made from the big batch of GardenTomato Base Soup or Sauce will be the topic of the next several posts and weeks. I hope you enjoy them as much as I do eating them. If I get more inspiration or, really, more time then I might post more frequently. At least for this series in case you, too, are sitting on a bunch of tomatoes you're not quite sure what to do with.

As you may recall, I posted last about a Garden Tomato Base Soup or Sauce. This was the result of having a TON of tomatoes and not knowing what 1 person could do with them all. I have since managed to make use of nearly all of them. I made this giant batch of soup or sauce and stuck in the fridge, each night (well almost each) making something new with it.
I mentioned in that first base post that I was so tired after cooking all the tomatoes, I opted for something extremely simple. So I made a tomato basil soup and grilled a sandwich with fresh basil and goat cheese. Nothing too fancy, but really, really satisfying!

This is not the most exciting post I'll share, however, it is the first of the dishes I've made with the Base Soup/Sauce and as promised I am telling you about it.

Ingredients:
1 1/2 C Base Soup or Sauce
1-2 T fresh chopped and torn basil
1/4 T garlic powder
1/2 tsp crushed red pepper flakes
1/2 tsp white pepper
1/4 tsp sea salt

1/4 cup onion rings
2 slices of low-calorie, whole wheat, no crap added bread (45 calories a slice in this recipe and still NO crap added!)
1/2 oz soft goat cheese
Olive Oil Spray

Make It:

1. Bring the base tomato soup to a boil, add spices and reduce to a simmer. Cover and simmer for several minutes while you slice the onions and prepare the bread.
2. Prepare the bread by smearing the goat cheese on both pieces, but only 1 side of each. Then place largely torn pieces of basil on the cheese. Set aside.
3. Heat a small frying pan with some olive oil or olive oil spray and stir-fry or 'grill' the onions until browned. Remove from pan.
4. Add the remaining basil to the soup and stir. Cover and keep on simmer.
5. Return frying pan to heat, coat with olive oil spray, place 1 piece of bread (cheese side up!) in the pan, add the onions to the cheese side and then place the other piece of bread (cheese side down!) on top of it. Cook on med-hi heat to brown and then flip to grill the other side. Slice in half.
6. Pour the hot soup into a soup bowl and serve with the grilled sandwich.

Again, not too involved but a really tasty meal! And it's really low in calories but high in nutrients! Under 300 calories and over 16 grams of protein- not to mention all that C and A from the tomatoes and everything else in there. You really can't go wrong with this simple little dish.

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving

Calories: 263.0

Total Fat: 7.9 g

Cholesterol: 6.5 mg

Sodium: 908.9 mg

Total Carbs: 37.0 g

Dietary Fiber: 13.7 g

Protein: 16.8 g

Garden Tomato Base Soup or Sauce

I am having a hard time keeping up with the garden this season. With work, school and all the other committees or groups I work with, it's just been a lot. I knew I had to get in there and do some watering, weeding and picking of fresh food. So, one night last week, I came home from work and took the Girls over thinking I'd work into the night, sweating, pulling weeds, trimming vines, and really get the garden back in shape. Well, I didn't get much maintenance completed because most of my time was spent harvesting a ton of tomatoes, and other vegetables and herbs!
What the heck was I going to do, for a party of 1, with all these tomatoes? I am not ready to bust out the canning gear. I already have some delicious sauce saved in the freezer. I don't have dinner or lunch really planned for this work week, so I should do something with it that will be eaten this week. But that's a lot of tomatoes! So I decided I would make a giant batch of "base soup or sauce" and use it to make 5 different meals this week. I thought it might be fun to see what different things I can create with the same base ingredients.
So far, so good. I'll post them as I get time. But one night was tomato basil soup with grilled chevre sandwich and the other night was creamy, spicy curry soup with grilled Na'an. Next, I think I'll make a sauce and smother grilled eggplant (see those lovely fairytale eggplants above? mmm...) and polenta or maybe make a minestrone...oh, there's a dish I remember making that involves doughy biscuits and tomato soup, that might be nice...
But for now, I am going to share the method and ingredients for the Base Soup or Sauce. I used what I had in the cupboard and fridge. If I were planning this ahead of time I probably would have used more carrots and less celery. As it was I had a little over 1 C of chopped onion, and a little less than 1 C of each celery and carrots. I also had about 40-45 romas and 3 medium sized beef-steaky types  (both are  called some other names as heirloom tomatoes, but I can't remember them).

Ingredients:
27, Italian (Roma) Tomatoes, blanched and peeled - I weighed them, but I don't know if my scale is that accurate and the calorie tool I use didn't want weight, it asked for #. The weight was 40oz.
3, medium tomatoes, peeled - again I weighed these and they were about 10 ounces
1+ C Onions, chopped
-1 C Carrots, chopped
-1 C Celery, diced
1 T Olive Oil
4 tsp Garlic, minced
1 tsp white pepper powder
1 C cup water





Make it

1. Wash, blanch in hot water then a cool water bath, and peel the tomatoes. I didn't bother seeding them, but you can if you want to work that much harder. 
2. Chop celery, carrots, onions and mince (or use jarred garlic) garlic.
3. Add everything to a giant stock pot.
4. Add white pepper and water. Boil on high for 15 minutes, reduce to simmer. Blend with hand held blender.
5. Cover and cook down for 45 minutes or longer if you have time. 

This makes a chuncky-ish type base. By the time this base was finished, I was really hungary. My first meal with it then is not my most creative work. I just made a really simple soup without blending or processing further and dressed it up with a grilled sandwich. It was really great. But I sat and thought of other, creamier ve chevre rsions. Stay tuned...

Serving Size: 5, 1.5 cup servings

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 140.5

• Total Fat: 4.2 g
• Cholesterol: 0.0 mg
• Sodium: 73.9 mg
• Total Carbs: 26.0 g
• Dietary Fiber: 6.2 g
• Protein: 4.4 g

Super Fast, Spicy Tom Yum-Inspired Soup

Tonight I was feeling a little snotty again. I don't know if it's a cold trying to step in or just some kind of allergy thing. I never really had sinus allergies, but I suppose that could have changed. Anyway, I was also craving spicy. So I made this soup that I have made many times before. It's really not a Tom Yum soup, since I rarely have lemon grass, but I don't know what else to call it. I started making it after eating many bowls of Tom Yum at my favorite Chicago Thai restaurant- Butterfly Sushi. 

It always varies based on what's in the fridge veggie drawer. Tonight it was pretty simple. But in the past, I've added shrooms, cilantro, radishes, spinach, tomatoes... it's a pretty open platform as far as soup goes.  This soup also cooks fast, so if you're starving it will sate you quickly.

As implied by the title, this soup is spicy! If you're not into that, probably cut out or reduce the amount of garlic and Sriracha.

Ingredients


1 tsp Grapeseed Oil
1 small Carrots shredded
1/5 block of firm tofu, chopped
2 ½ - 3 tsp Ginger, chopped
3 tsp minced Garlic
1/3 C shredded Red Cabbage
2 medium Scallions, chopped
¼ C Chard leaf, torn
1 ½ tsp Sriracha sauce
1 T soy sauce, light
1 1/2 C tap water



Directions

Prepare and sauté veggies, except chard, ginger and garlic in oil 3-5 minutes, add soy sauce, add tofu, stir 3 minutes more, add water, cover to boil then simmer for 5 minutes. Remove from heat. Add chard. Serve hot.

Nutritional Information
Servings Per Recipe: 1 big bowl

• Calories: 191.0 
• Total Fat: 9.5 g
• Cholesterol: 0.0 mg
• Sodium: 863.5 mg
• Total Carbs: 17.7 g
• Dietary Fiber: 4.2 g
• Protein: 11.7 g

Another tasty, filling meal with tons of nutritional value and low calories. Hooray! I had some rice crackers on the side, too. 

I pack my own lunch: part 1

I love to pack my own lunch to work. I enjoy it for several reasons- because I like what I cook; because I know where the food I am eating came from & bringing my lunch creates far less waste than eating out, i.e., I have control over the impact of my choices; bringing my lunch allows me to have more time to enjoy it vs. trying to procure it.

This summer Gazpacho is pretty much like a staple in my home. I love tomatoes!! But year-round they are nearly impossible to enjoy- especially in the Mid-West (because that's where I live- insert your location and empathize with me according to season). I know you can "get them in winter" but they are from far, far away picked while green and having to ripen on a boat, truck, plane, long before they get to the store- and they taste like yuck! Not to mention their embodied CO2...yikes!!

So this is the time of year to make 'everything tomato' your heart (stomach) desires. And by Gazpacho, clearly I don't mean store bought, of course, I mean homemade. Do I mean traditional Gazpacho? No, I don't think so. The interweb isn't really opening up to what "traditional" means anyway...so I am not really concerned. It seems as though so long as the cold summer soup is tomato based, you can call it gazpacho. And that's exactly what I am doing.

I have also been interested in the nutritional properties of nutritional yeast. I'm trying to cut down on my dairy intake, for many reasons but 2 most significant are to minimize my individual carbon footprint & because I've been hearing more about linkages to lactose and cancer growth (not in a good way). I know nutritional yeast makes a nice "cheesy" flavor for things and it's, well, nutritional! So I've experimented with it for cheese-like foods, including dusting popcorn with it for a cheesy flavor and recently, my favorite, coating raw, pressed, extra firm tofu with it and some salt and pepper.

As I mentioned, bringing my own lunch also cuts down on waste since I don't have to use styrofoam, or plastic-ware of sorts, or other "take-out trash" on a daily basis. At the office, I keep a set of cutlery, a cloth napkin and a container of salt and pepper. I carry my lunch in glass jars that once housed something like salsa, garlic, prepared chutney or some other jarred food. And I have a handy cloth sack that keeps it all together. There's a fridge in the common area near my office, so I don't have to worry about keeping things cold in a portable cooler.

There, now you have the rationale behind what I've been enjoying for the last several weeks: since about mid-June my daily work lunch has consisted of the following (with recipes):

Weekly Gazpacho:
(disclaimer: each week there's a new twist, but the following are the base ingredients- amend as you prefer)

6-7 medium tomatoes, roughly skin 3-4 of them & dice them all
3/4, roughly, C chopped of each of the following
- Red onions (or spanish or Vidalia)
- Celery- Carrots
Fresh Basil leaves, 10 or so, torn
3 cloves garlic, chopped
1 T olive oil
1 T red wine vinegar

1/2-1 C water

1/2 Haas Avocado, diced

Fresh ground pepper and sea salt to taste


I chop everything pretty rough, adding it to a giant bowl as I go along- all except the water and the avocado. Once it's all in the bowl, I then add the water. Using my blender, I "chop" 3/4 of the mixture until it's somewhat smooth, but not too frothy. I return that to the bowl, add the avocado, stir and refrigerate. *This should make about 8 cups, of which 1 cup is a serving.
This week, I added some rough chopped red cabbage to each serving before leaving the house in the AM. That added some nice texture and flavor.

"Cheesy" Tofu:

Tofu, extra firm, 0.2 block (1/5 block pressed)
Nutritional Yeast Flakes, 1T 
Pepper, black, 4 dash (freshly ground, several twists)
Salt, 2 dash
Chop the tofu, add yeast, salt & pepper, stir to coat. Refrigerate until lunch time.  
And I add a piece of fruit (this week, Pears!) for good measure.

(less than 300 calorie, protein & nutrient rich, & low carbon-impact lunch - oh so satisfying!) 

Gazpacho Nutritional Info

Servings Per Recipe: 8
Amount Per Serving
Calories: 71.7
Total Fat: 3.8 g

Cholesterol: 0.0 mg

Sodium: 71.1 mg

Total Carbs: 9.6 g

Dietary Fiber: 2.9 g

Protein: 1.6 g

"Cheesy Tofu" Nutritional Info

Servings Per Recipe: 1

Amount Per Serving
Calories: 118.4

Total Fat: 6.1 g
Cholesterol: 0.0 mg
Sodium: 321.9 mg
Total Carbs: 5.6 g
Dietary Fiber: 2.4 g
Protein: 13.7 g

Pear Nutritional Info

Servings Per Recipe: 1
Amount Per Serving (1 medium)
Calories: 97.9Total Fat: 0.7 g
Cholesterol: 0.0 mg
Sodium: 0.0 mg
Total Carbs: 25.1 g
Dietary Fiber: 4.0 g
Protein: 0.6 g