Soups And Cornbread With Veggies

Broccoli Veggie Cornbread 

½ stick butter or margarine, melted

2 eggs, slightly beaten

1 pkg Jiffy Cornbread Mix

½ pkg (10 oz) frozen chopped broccoli, cooked (about 1 cup)

½ cup small curd cottage cheese

½ cup canned creamed corn

Grated onion or chopped green onion, if desired 

Preheat oven to 350 degrees. Chop cooked broccoli a bit smaller. In a large bowl melt butter in microwave. Add chopped broccoli, cottage cheese, corn, onion and beaten eggs. Mix till combined. Stir in cornbread mix.

Pour into greased 8 x 8 Pyrex for thicker squares or 7 x 11 Pyrex for less thick squares. Bake about 35 minutes or until toothpick in center comes out clean. 

Patti,Dallas County Master Gardener Class 2012

 Spicy Refried Bean Soup

1 can (15oz) fat-free, spicy refried beans

1 can (15 oz) whole kernel corn, drained

1 can (15 oz) black beans, rinsed and drained

1 can (14.5 oz) vegetable broth

2 cans (10oz) Rotel tomatoes with green chilies

1 cup water

Mix all ingredients in a large pan.  Heat on medium until it comes to a boil.

 Reduce heat and simmer 8-10 minutes.  Serve with tortilla chips.

Makes 2 quarts.  Less than 120 calories per 8oz. serving.

“Heat” can be adjusted by using less Rotel tomatoes

Sarah, 2006

Mediterranean Lentil Ragoût

Olive oil cooking spray

1 large onion, finely chopped

5 cloves garlic finely minced

1 jalapeño pepper, finely minced

1 large fennel bulb, sliced thin

1 (28 ounce) can diced tomatoes

1 1/2 cups orange juice

1 1/3 cups lentils, picked over and rinsed

1 Tablespoon dried basil

1 Tablespoon dried oregano

1/4 cup tomato paste

1/3 cup mint leaves, chopped, divided use

6 cups cooked rice, quinoa or bulgur

Parmesan cheese (optional)

1. spray a heavy skillet with cooking spray; place over low heat and sauté onion, garlic, jalapeño and fennel, stirring occasionally, until soft, about 5 minutes. (if vegetables start to stick or brown, cover skillet.)

2. Add tomatoes, orange juice, lentils, basil, oregano and tomato paste. Increase heat and bring to a boil.  Reduce heat, cover and simmer for 40 to 50 minutes, or until lentils are tender. (add up to 1/2 cup water or orange juice if ragout gets too thick.)

3. Stir in mint leaves, reserving 2 tablespoons for garnish.  Serve lentil stew over rice, quinoa or bulgur. Garnish with Parmesan cheese, if using, and remaining chopped mint.

Serves 6, approximately 449 calories per serving

Recipe from The Phytopia Cookbook by Barbara Gollman and Kim Pierce