Soups

Elfriede’s Chili Recipe

Preparation Time  20 minutes
Cooking Time  60 minutes – up to 4 hours of slow cooking

Extra Virgin Olive Oil
1 big Onion		cover the bottom of the pot or slow cooker with oil; add onion and heat;
(it’s important to heat the oil together with the onion which will counter
the oxidation of the oil in the heating process)
4 cloves garlic, crushed or minced
1 teaspoon Garam Masala
1 teaspoon ground Turmeric
½ teaspoon ground Cumin
½ teaspoon Chili flakes
Pinch of Cinnamon
fresh ground pepper & salt
1 Bay Leaf
1 tablespoon Sugar or Honey		add garlic and spices,
cook, stirring over medium heat
for about 2 minutes or until onion is soft;
1/3 cup Balsamic Vinegaradd and stir,
1 big can (425ml) Tomatoes
(pureed or crushed or diced)
Tomato paste to taste
(I used about ½ small can)
2 cups Vegetable stock
(depending on how thick you like it)		add and stir,
1 can (400ml) Kidney Beans
1 can (400ml) Black Beans
1 can (400ml) Pinto Beans
1 can (400ml) Corn –sweet-		add and stir; bring to a boil; simmer,
covered for about 60 minutes or slow cook for up to 4 hours.
1 pound (500g) of Hamburgerfry up separately and add to your chili.
Optional (for a spicier version)add Cayenne Pepper to taste

This recipe is suitable to freeze (that way you always have chili on hand for unexpected company for dinner or lunch).

Lentil-Barley-Tomato-Coconut Cream Soup

Preparation Time  15 minutes  –  Cooking Time  45 minutes

½ cup butter or olive oil
2 medium brown onions, chopped  		Put butter/oil and onions into large pan and heat;
(it’s important to heat the oil together with the onions which will counter the oxidation of the oil in the heating process)
2 cloves garlic, crushed or minced
1 tablespoon Garam Masala
2 teaspoons ground Turmeric
½ teaspoon Cayenne Pepper
fresh ground pepper & salt  		add garlic and spices, cook stirring over medium heat about 3 minutes or until onion is soft;
1.5 cups dried red lentils &
3 tbsp. pearled barley  		add lentils & barley; cook, stirring, over medium heat about 2 minutes;
1 x 425 ml can tomatoes (pureed or crushed or diced) 1-1.5 litres / 4-6 cups vegetable stock (depending on how thick you like it)  
1 can premium coconut milk		stir into lentils & barley, bring to a boil; simmer covered for about 30 minutes or until lentils & barley are soft ;
(I cook it in a slow cooker for about one hour or so)
OPTIONAL, if you like the taste!  
1/3 cup chopped fresh coriander leaves  		stir through just before serving.

Recipe can be made a day ahead and is suitable to freeze for 2 months.

NOTES:

Red Lentils are very low in Saturated Fat, Cholesterol and Sodium. They are also a good source of Dietary Fiber, Protein, Vitamin B1, Folate, Iron and Copper, and a very good source of Manganese.

Lentils are a complex carbohydrate which are a vital part of a healthy diet, because they
– are assimilated more slowly;
– have less dramatic effect on blood sugar levels;
– are less processed;
– include a variety of other nutrients.

Foods rich in complex carbohydrates tend to contain
– fiber
– protein
– fat
– vitamins
– minerals
– other nutrients and calories.

Read More
http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

http://nutritiondata.self.com/facts/legumes-and-legume-products/4405/2#ixzz1UrUSG2OI