Corn, White Bean, Poblano and Zucchini Enchiladas with Pumpkin Seed Salsa

We were in a Mexican food mood tonight. Well, to be more specific I was in a Mexican food mood tonight, since it is difficult to get my husband to express any opinion on what he wants for dinner. He did choose white beans over black beans today but that was the extent of his involvement. Initially I was going to make empanadas tonight, but then I got lazy and dinner turned into enchiladas (sorry about that). Since I have not posted a healthy whole-wheat empanada yet I will do that soon.

I used corn tonight because it is in season and local. The beans were added for fiber and protein. The poblano pepper was a much heat as I thought my elderly parents could tolerate (my husband and I would have liked much more). The zucchini was included to add bulk to the enchilada without a lot of calories. Pumpkin seeds are such a traditional Mexican item they seemed appropriate tonight. You can’t have Mexican food without cilantro … so it went it too. The chia seeds were used for their omega 3 content and because they are a great fat replacer in dressing type applications. Not to mention they are high in omega 3’s which fight inflammation and cancer.

None of the reasons I added items sounds very technical, and it shouldn’t. I cook completely by instinct. I have had many friends ask me why I combine different things or add things and the answer is normally “I have no idea I just wanted to use it”. I think this is what happens when you have cooked for 30 years as I have. I almost always make recipes up as I go along. After years of friends asking me for recipes I decided it made sense to start a blog. It is much easier than emailing recipes to people everyday. My husband was thrilled when I started the blog because he can see what he is having for dinner from work, and it reminds him of things that he really liked so he can ask me to make it again. I hope what you are getting from this is that cooking is more art than science. Once you learn what foods go together and how different things react (like chia seeds, agar, etc.) under various conditions (hot or cold temperatures) the rest of cooking is just playing in the kitchen.

I have one food book that I love and use every week. That book is Culinary Artistry. It is a wonderful book that outlines which foods combine well in terms of flavor. If you don’t have a copy pick it up the next time you are at the bookstore or library and see what it is all about. I have found it to be the most useful book in my kitchen and given the hundreds of books on food and cooking that I have, that is saying something.

Corn, White Bean, Poblano and Zucchini Enchiladas with Pumpkin Seed Salsa
Serves 4 hearty appetites

Enchilada Ingredients:

½ tablespoon of canola oil
1 poblano pepper, stem and seeds removed, finely chopped
1 red onion, finely chopped
2 cups of zucchini, finely chopped
2 ears of corn, kernels removed
1 roasted red pepper, finely chopped
2 cups of white beans, drained
½ teaspoon of kosher salt
½ teaspoon of freshly ground black pepper
½ teaspoon of ancho chili powder
½ teaspoon of oregano, dried
4 whole-wheat roll ups (or tortillas)

Enchilada Sauce Ingredients:

15 ounce can of tomato sauce
½ teaspoon of ancho chili powder, or to taste
1 clove of garlic, grated – optional
½ teaspoon of cumin seed, toasted and ground - optional

Pumpkin Seed and Cilantro Salsa Ingredients:

1 teaspoon of white chia seeds, finely ground
1/4 cup of water, filtered
1 clove of garlic, grated
¼ teaspoon of cumin seed, toasted and ground
1/3 cup of fresh cilantro
juice for ½ lime, or to taste

Cucumber Salad Ingredients:

3 cucumbers, quartered and thinly sliced
1 red bell pepper, cut into bite size strips
½ cup of fresh tomatoes, cut into bite size pieces
4 tablespoons of acid (lime juice, lemon juice, sherry vinegar, or red wine vinegar), or to taste
oregano, to taste
kosher salt, to taste
freshly ground black pepper, to taste
½ cup of fresh cilantro, minced

Directions:

In a heavy bottomed skillet (preferably cast iron) cook the peppers and onions in the canola oil until the pepper skin is blistered and the onion is softened. Add the remaining ingredients and cook until the vegetables have given up their liquid. Allow the mixture to cool so that you can fill the enchiladas without getting burned.

To fill the enchiladas I place the tortilla (or whatever thin flat bread you are using) in the pan I am going to bake in. Next place ¼ of the filling in the flat bread and gently roll the flat bread around the filling with the seam ending on the bottom. Continue until all four flat breads are filled.

Open the can of tomato sauce and add the chili powder and grated garlic (if using) to the can and stir to thoroughly combine. Top the filling enchiladas with the sauce. Sprinkle the top of the sauce with the cumin (if using). Place the baking dish in the oven at 350 for at least 30 minutes. If the to is beginning to brown and the edges of the flat bread are starting to crisp the enchiladas are ready to come out of the oven. If you aren’t certain you can use a thermometer to check the internal temperature (you want at least 180 degrees on the inside).

To make the salsa, add chia seeds to the water in a measuring cup and stir to thoroughly combine. It will take 15 minutes or so for the seeds to absorb all the water and the mixture to get thick. Process the pumpkin seeds in the your food processor until they are completely ground. Add the chia seeds, garlic, cilantro and cumin to the food processor and pulse until everything is homogeneous. Place the pumpkin seed salsa in the refrigerator in the covered dish until needed.

For the cucumber salad, toss the cucumber, tomato and bell pepper with the acid, to taste. Add oregano, salt and pepper to taste and refrigerate until needed. Add the fresh cilantro just before serving.

Place the enchilada on the plate, top with the pumpkin seed salsa and serve the cucumber salad along side.

Nutritional Information:

Amount Per Serving
Calories - 477.46
Calories From Fat (13%) - 63.54

Total Fat - 7.9g
Saturated Fat - 1.22g
Cholesterol- 0mg
Sodium - 1231.21mg
Potassium - 1964.91mg
Total Carbohydrates - 88.67g
Fiber - 21.59g
Sugar - 13.31g
Protein - 27.95g

Comments:

I know this isn’t going to sound right …. but did you see those nutritional stats? I was so psyched by the numbers (that is my finance geekiness coming out a little I fear). The fat percentage was perfect for the Life Over Cancer book (happy dance occurring at my house). Add to that over 21 grams of fiber and almost 28 grams of protein. I am one happy girl let me tell you. How can you not love a meal with those statistics that also tastes great? I know we loved it. Even my opinionated 80year old omnivore parents enjoyed it. We didn’t have any leftovers (not one bite).

Now you all know my favorite kitchen book what is yours? Do you have a favorite cookbook? I would love to know what it is and why you like it.

Laotian Style Vegetables

For some unknown reason I wanted Laotian food tonight. I like to mix up the origin of our food, as you may have noticed. Laotian food is reasonably new to me. I was introduced to it at our favorite local restaurant where a couple of the guys in the kitchen are from Laos. The cuisine is quite nice and seems to use a lot of hot Thai chilies, lime and fresh mint. If you like that combination you will like Laotian cuisine.

This dish has a lot of flavor from the chili garlic sauce, lime and mint. It is hot and refreshing at the same time. I didn’t serve this over rice, but it would be great that way or in a lettuce wrap.

Laotian Style Vegetables
Serves 2

Ingredients:

1/4 red onion, thinly sliced
2 cups of zucchini, halved or quartered and thinly sliced
2 Japanese eggplants, thinly sliced
1 cup of fire roasted diced tomatoes
½ - 1 tablespoon of chili garlic sauce (depending on how much you like heat)
1 scoop of stevia (or agave)
1 lime, juiced
¼ cup of fresh mint, chopped

Directions:

Heat a cast iron pan over medium heat. When the pan is hot add the red onion, zucchini and eggplant, fire roasted tomatoes, chili garlic sauce, stevia and lime. Cook until the vegetables are as tender as you like them.

Stir the fresh mint into the vegetables just before serving. You want the mint to stay fresh and vibrant. This would be good over brown rice or any other whole grain.

Nutritional Information:

Amount Per Serving
Calories - 93.83
Calories From Fat (7%) - 6.64

Total Fat - 0.82g
Saturated Fat - 0.14g
Cholesterol - 0mg
Sodium - 254.17mg
Potassium - 902.81mg
Total Carbohydrates - 22.9g
Fiber - 7.78g
Sugar - 4.64g
Protein - 4.73g

Comments:

This dish packs a punch of flavor. It you like spicy Asian food you should give this a try. I served it tonight with a whole-wheat tortilla with a little nutritional yeast sauce and fire roasted tomato bits. However, this would be great over brown rice.

Mexican Inspired Wheat Berry Salad

Wheat Berries are one of the healthiest grains available. I like to include whole grains where I can in our diet since they are a good source of B vitamins. In the summer my body seems to crave cold food and raw vegetables. I am always looking for new ways to combine whole grains and raw vegetables.

If you are unfamiliar with wheat berries they are a chewy grain whose texture is not like the other common grains we see in America. I like the somewhat “meat-like” chew of the cooked berries. This salad can be served alone, over a green salad, in a lettuce cup, or sprinkled on a whole wheat wrap that was spread with hummus.

Mexican Inspired Wheat Berry Salad
Serves 6

Ingredients:

2 cups of pressure cooked wheat berries
1 tablespoon of canola oil
2 tablespoons of lime juice (or apple cider vinegar)
1 clove garlic, grated or finely minced
½ teaspoon of ancho chili powder
1 tomato, diced
4 stalks of celery, finely minced
4 inches of seedless cucumber, finely minced
1 carrot, grated
¼ cup of cilantro, finely minced

Direction:

Combine all the ingredients and toss to coat. Refrigerate until ready to serve.

Nutritional Information:

Amount Per Serving
Calories - 140.78
Calories From Fat (19%) - 27.08

Total Fat - 3.1g
Saturated Fat - 0.29g
Cholesterol - 0mg
Sodium - 18.7mg
Potassium - 255.31mg
Total Carbohydrates - 25.13g
Fiber - 4.87g
Sugar - 1.71g
Protein - 5.47g

Comments:

This salad has a mild flavor. The garlic flavor is subtle, and the vegetables do not overpower. If you like a lot of flavor in your salad I would recommend you add a little finely minced red onion and a little more ancho chili powder. You could also add a little cayenne if you want some “heat” in your cold salad.

Tropical Cabbage Salad with Lime and Vanilla Dressing

When the weather is warm I don’t like making mayonnaise based salad dressings. Today I felt like making a slaw, but it turned into this salad. In my opinion what separates this salad from a slaw is the absence of the acidic hit you typically get from the vinegar in most slaw dressing.

I wanted to use cabbage today because it is a cruciferous vegetable and they are known for their cancer fighting abilities. Citrus fruit is high in flavonoids and is also reported to fight cancer.

This salad is light and refreshing. It is also somewhat sweet from the fresh pineapple. The vanilla gives the salad a floral note that I particularly enjoyed. We thought this salad was much better than the sum of its parts.

Tropical Cabbage Salad with Lime and Vanilla Dressing
Servings 6

Ingredients:

½ head of green cabbage, finely shredded
1 tablespoon of kosher salt
¾’s of a fresh pineapple, peeled, cored and finely julienned
1 red apple, cored and julienned
1 carrot, grated
1 pink grapefruit, supremed and cut into bite size pieces
2 limes, juiced
1 tablespoon of canola oil
1 teaspoon of vanilla

Directions:

Toss cabbage with kosher salt and refrigerate for 3 hours. After three hours place the cabbage in a wire mesh strainer and rise thoroughly to remove the salt. Spin the cabbage dry in a salad spinner. Place the cabbage in a large bowl big enough to allow you to toss the ingredients. Add remaining fruit and vegetables to the cabbage. Whisk together the lime juice, canola oil and vanilla. Add the dressing to the salad and toss to thoroughly combine. Refrigerate the salad until ready to serve.

Nutritional Information:

Amount Per Serving
Calories - 122.47
Calories From Fat (19%) - 23.28

Total Fat - 2.65g
Saturated Fat - 0.21g
Cholesterol - 0mg
Sodium - 12.51mg
Potassium - 282.82mg
Total Carbohydrates - 26.55g
Fiber - 3.98g
Sugar - 17.7g
Protein - 1.36g

Comments:

This is a very interesting salad in a good way. I hesitated to call this slaw because the dominant acid that is standard in slaw is missing. The salad is crunchy and slightly sweet. The floral note from the vanilla is more obvious than I intended, but is quite nice. The combination of lime and vanilla is much better than I anticipated. Everyone enjoyed this salad today, even my very picky omnivore parents who kept all the leftovers.

White Bean and Artichoke Dip

I made a pound of white beans earlier today for my tomato and white bean penne. With the remainder of the beans I decided to make a bean and artichoke dip. I make many different variations of bean dip. I use all different types of beans, and a lot of different flavorings. Garlic tends to make its way into most of my bean dips. I love the flavor or garlic and the idea that it may be helping to protect us from cancer. The flavor combinations that work with bean dips are almost endless and are limited only by your imagination. If you are going to keep your dip low fat it is important that you add a lot of flavor with spices and seasonings.

White Bean and Artichoke Dip
Makes 8 – ½ cup servings

Ingredients:

4 cups of cooked white beans, well drained
juice of 2 limes
1 teaspoon ancho chili powder
2 garlic cloves, minced
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons hot crushed peppers
14 ounce can of artichokes, well drained and chopped fine

Directions:

Add white beans, limes, chili powder, garlic, pepper and hot crushed peppers to the food processor and puree. Add the finely chopped artichokes to the bean dip and stir to combine. Refrigerate until ready to serve. I serve this with carrot, celery and cucumber sticks. It is also good on crackers or toast.

Nutritional Information:

Amount Per Serving
Calories - 182.21
Calories From Fat (3%) - 4.6

Total Fat - 0.56g
Saturated Fat - 0.12g
Cholesterol - 0mg
Sodium - 292.58mg
Potassium - 802.03mg
Total Carbohydrates - 35.73g
Fiber - 9.65g
Sugar - 0.72g
Protein - 11.48g

Comments:

This bean dip has a lot of flavor and texture. Lime is the most predominant flavor followed closely by the chili powder and hot crushed peppers. I like the textural variation this dip gets from the minced artichokes. This is good as a dip or a sandwich spread if you are looking for something to hold the fillings into a sandwich.

I love that one half cup of this dip has more then 9 grams of fiber and 11 grams of protein for under 200 calories. One of the reasons I like beans and bean dips so much is that they are such a great source of protein and fiber for so few calories.

Cantaloupe and Lime Juice

Do you open the refrigerator and stare inside and wait for the food to tell you what it wants to become? Well, I do that all the time. Sometimes things jump into my mind immediately and other times it is a struggle to come up with ideas. Today the cantaloupe wanted to be used somehow. I couldn’t decide if the cantaloupe was going to become sorbet or juice and in the end the juice won mostly due to the fact that it was much quicker.

This juice is light, refreshing and sweet. It tastes mostly of the cantaloupe with a little lime in the background. I like that the juice contains a lot of potassium and vitamin A. This juice would make a nice substitute for your morning citrus juice if you were looking for a change of pace.

If you wanted to add a little complexity to the juice you could make an agave ginger syrup and use that in place of the plain agave. Alternately you could add a few pieces of finely minced crystallized ginger to the blender instead of the agave.

Cantaloupe and Lime Juice
Makes 2 servings – approximately 12 ounces each

Ingredients:

1 cantaloupe, peeled, seeded and cut into chunks
1 lime, juiced
1 tablespoon of amber agave

Directions:

Place everything in the blender and puree until completely smooth. Serve cold.

Nutritional Information:

Amount Per Serving
Calories - 111.03
Calories From Fat (5%) - 5.12

Total Fat - 0.61g
Saturated Fat - 0.15g
Cholesterol - 0mg
Sodium - 46.3mg
Potassium - 784.43mg
Total Carbohydrates - 27.76g
Fiber - 4.12g
Sugar - 22.53g
Protein - 2.61g

Comments:

This is a nice simple and quick fruit juice. The flavor of this recipe is predominantly cantaloupe with lime being a subtle background note. If you are a fan of melon this is a different way to serve the fruit. I really like having a juice option that contains 4 grams of fiber in a serving.

Sweet Potato Chips flavored with Lime and Chipotle Chili Powder

After my success with the crunchy salad topping I thought chips should be the next thing to try. These are my first attempt at both baking and dehydrating chips. Back in my unhealthy days I thought nothing of frying chips. Those days are long behind us now.

I decided to prepare the chips two ways (baked in a low oven and dehydrated) since I don’t think many people have a dehydrator. I bought a cheap Salton dehydrator years ago when I wanted to try to make my own salmon jerky. I have been pleasantly surprised at how well this $25 item works. The only down side is that it is large and therefore takes up a lot of room when it is being stored (which is most of the time). If you are interesting in picking up an inexpensive dehydrator, I bought mine at Target.

These chips don’t use any oil because I wanted to see what happened without the fat. I have baked chips before but always used a little olive oil spray because I thought it was necessary for flavor. With the inclusion of lime juice and chipotle chili powder I can safely say these chips have plenty of flavor and I don’t miss the oil.

These chips have exceeded my expectations. At the moment this is my favorite snack recipe. I will be making many different flavors of these going forward.

Sweet Potato Chips flavored with Lime and Chipotle Chili Powder
Makes 4 smallish servings

Ingredients:

1 sweet potato, sliced as thinly as possible on a mandolin
juice of one lime
½ teaspoon of kosher salt
¼ teaspoon of chipotle chili powder

Directions:

Preheat oven to 200 degrees or get out your dehydrator. If baking line three or four half sheet pans with silpat or parchment and set aside until needed.

Slice the sweet potato on the narrowest setting of your mandolin. Place sweet potato slices in a bowl and cover with the lime juice, kosher salt and chili powder.

If baking: place the chips in a single layer on the baking sheets and bake for 30 minutes. Then turn the over the chips and bake for an additional 20 minutes. Test the chips to see if they are uniformly crunchy. If yes, remove and cool on a rack. If no, bake for an addition 15 minutes and test again. Continue baking until the chips are crunchy.

If dehydrating: place the chips on the dehydrator rack in a single layer and allow to dry for 2 hours before checking. The amount of time required would depend on how thin you sliced the potato. Continue to dry until the chips are crisp, this will happen eventually.

Store in an airtight container until ready to serve. Make plenty of these chips; they will disappear quickly once your family has tasted them.

Nutritional Information:

Amount Per Serving
Calories - 28.91
Calories From Fat (1%) - 0.16

Total Fat - 0.02g
Saturated Fat - 0.01g
Cholesterol - 0mg
Sodium - 252.95mg
Potassium - 114.02mg
Total Carbohydrates - 6.86g
Fiber - 0.99g
Sugar - 1.42g
Protein - 0.53g

Comments:

To say that are pleased with this recipe is an understatement. I am thrilled with the taste and crunch of these very healthy chips. The chip texture is very light, almost like a crunchy flavored sweet potato air. It reminds me very much of air popped corn, but with lime and chipotle flavor. Hmmmm, I think I am feeling a popcorn experiment on the horizon. Okay, back to the baked chips.

It made no different in terms of texture whether the chips were baked or dehydrated. If I were in a hurry I would definitely bake these since it is so much faster. If someone in your family likes snack food give these chips a try. The hardest part was slicing the sweet potato on the mandolin.

We will be eating these with the spicy tofu dip when we have our green tea. Being healthy really can be much tastier than most people realize.

Cold Avocado Bisque

This soup is my variation of something we made in cooking class a few weeks ago. Avocado is a very healthy fat that I like to incorporate into our diet when I can. The soup has a very distinct Mexican flavor from the lime, ancho chili powder and hot peppers.

It is best to serve small portions of this soup since it is calorie dense. I think this soup makes a nice appetizer.

Cold Avocado Bisque
Serves 2

Ingredients:

1 hass avocado
juice of two limes
¾ cup of cold water
¼ teaspoon of ancho chili powder
¼ teaspoon of kosher salt
½ teaspoon of hot crushed peppers (wet hots)
kosher salt, to taste
freshly ground black pepper, to taste

Directions:

Place everything in the food processor except the hot crushed peppers. Puree until completely smooth.

Serve in chilled bowls and top each serving with ¼ teaspoon of hot crushed peppers, sea salt and freshly ground black pepper to taste.

Be certain to tell everyone to stir the hot crushed peppers into the soup before eating. The peppers are a little hot if you get a spoonful of them.

Nutritional Information:

Amount Per Serving
Calories - 165.73
Calories From Fat (68%) - 113.38

Total Fat - 13.52g
Saturated Fat - 1.86g
Cholesterol - 0mg
Sodium - 249.23mg
Potassium - 515.37mg
Total Carbohydrates - 14.75g
Fiber - 7.88g
Sugar - 1.43g
Protein - 2.21g

Comments:

This soup has a texture that reminds me of bisque. The soup has a spicy background while being cold and creamy on the tongue. This is definitely a soup for avocado lovers. If you are a fan of avocado give this soup a try.

If you like a little texture in your soup I would add finely diced red bell pepper or cucumber. Cilantro would make a lovely garnish that would be a nice flavor combination. This soup would also be good with a little tofu sour cream on top.

Sicilian Inspired Chickpea Sandwich Filling with Artichokes

Question: How can I use chickpeas on a sandwich that doesn’t involve hummus?

Answer: Try a smashed chickpea sandwich filling.

I love hummus, but sometimes need a change. This sandwich filling also uses chickpeas but instead of pureeing them I smashed them lightly. The purpose for smashing the chickpeas is to keep the filling from rolling out of the sandwich easily. The lime juice (acid) was added for flavor, without resorting to salt. The filling needed a little oil for flavor. I use a lot of hot crushed peppers. I love the flavor and heat the peppers add without a lot of calories. The marinated artichokes were included for both flavor and texture. The slightly firm texture of the chickpeas was a nice contrast against the softness of the artichoke hearts.

Sicilian Inspired Chickpea Sandwich Filling with Artichokes
Makes 4 servings

Ingredients:

1 cup of dried chickpeas, cooked and drained
1 lime, juiced
1 tablespoon of extra virgin olive oil
1 teaspoon of hot crushed peppers
½ teaspoon of dulse granules (or substitute kosher salt to taste)
1 cup of marinated artichoke hearts, drained thoroughly and roughly chopped

Directions:

Cook chickpeas and drain thoroughly. Add lime juice and olive oil to chickpeas while still hot so they absorb the flavors better. Using a potato masher, crush the beans roughly. Add the remaining ingredients to the chickpeas and stir to combine. Refrigerate until ready to serve.

Nutritional Information:

Amount Per Serving
Calories - 128.17
Calories From Fat (28%) - 36.34

Total Fat - 4.16g
Saturated Fat - 0.54g
Cholesterol - 0mg
Sodium - 227.53mg
Potassium - 287.92mg
Total Carbohydrates - 20.31g
Fiber - 5.39g
Sugar - 0.3g
Protein - 4.56g

Comments:

I served this chickpea salad on a sprouted whole grain wrap with broccoli sprouts and lamb’s quarters. The broccoli sprouts were included fro their cancer fighting potential. The lamb’s quarters was included for their high nutritional values. This filling would also make a nice topping for a green salad.

Cold Cucumber Soup with Raw Spinach and Lime

I have been posting a lot of “green” things over the last week. I don’t know if this is due the produce that is now available locally grown, or my body is craving green vegetables now that the weather is turning warm. No mater the reason, green foods are very healthy and soup is no exception. This is nice cool refreshing soup that is light in taste, texture and calories yet is still satisfying.

This is another recipe that is packed with vitamins, minerals and phytonutrients. One serving of this soup contains over 2100 international units of vitamin A which is enough for the entire day for a middle aged woman. The soup also contains 75 mcg of folate, which is approximately 25% of what you need for the day (again for a middle aged woman). If you are curious about what levels of vitamins and minerals are recommended for you and the members of your family this is a nice source of information from the USDA.

This soup with its onion, garlic and spinach is another good source of phytonutrients that help protect you from cancer. I like that it is also tasty and low in calories. The little bit of fat in the roasted garlic makes certain that your body can process the fat soluble vitamins that are present.

Cold Cucumber Soup with Raw Spinach and Lime
Makes 4 cups – 2 servings

Ingredients:

1/2 cup of sweet onion, chopped
2 tablespoons of white wine
2 cloves of roasted garlic (or sauté it with the onion in wine)
1 seedless cucumber
1 lime (zest and juice)
12 ounces of brown rice milk
1 cup of raw spinach
½ teaspoon of sea salt
2 tablespoons of parsley, finely minced - optional

Directions:

Sauté the onion in white wine until translucent. Remove from heat and cool to room temperature.

Cut the skin from the cucumber in four slices leaving a rectangle of cucumber. Dice the cucumber with skin, into small dice. Reserve the diced cucumber with the skin for a soup garnish.

Cut the cucumber without skin into large chunks that will fit in the blender. Put the cucumber (without skin) in the blender. Add the cooled onions, and roasted garlic, lime juice, rice milk, raw spinach and sea salt. Process until the mixture is smooth. Taste for seasoning before refrigerating.

Store the soup in the refrigerator until it is completely cold. Top with diced cucumber, lime zest and minced parsley (if using). I also like to finish my soups with a little freshly grated Himalayan sea salt and black pepper.

If you want you can top with a dollop of tofu sour cream or a teaspoon of good extra virgin olive oil.

Nutrition Information:

Amount Per Serving
Calories - 136.28
Calories From Fat (25%)- 34.33

Total Fat - 3.97g
Saturated Fat - 0.6g
Cholesterol - 0mg
Sodium - 551.67mg
Potassium - 484.91mg
Total Carbohydrates - 20.53g
Fiber - 3.52g
Sugar - 4.53g
Protein - 3.57g

Comments:

This soup is light and refreshing. The acid from the lime gives the flavor of the soup a little lift without adding unnecessary sodium.

When the weather is hot and you don’t feel like eating something hot this soup, a green salad, and a couple of whole grain crackers makes a great meal.