SUMMER BEAN SOUP
Serves 6 to 8.
• 2 small onions, chopped
• 4 garlic cloves
• 2 to 3 leeks, chopped in 1-in. pieces
• 2 to 3 carrots, chopped in 1-in. pieces
• 2 ribs celery, chopped in 1-in. pieces
• 3 tbsp. olive oil
• 2 (about 15-oz.) cans white beans, rinsed and drained
• 2 potatoes, peeled and chopped in 1-in. pieces
• 8 cups (2 quarts) chicken broth
•1 tbsp. sage
• 1 tbsp. thyme
• 1 tbsp. parsley
• Salt and pepper to taste
Directions
In a frying pan, sauté the onions, garlic, leeks, carrots and celery in olive oil.
Remove vegetables and place in a soup pot. Add white beans, potatoes, chicken broth and herbs. Add salt and pepper to taste. Bring to a boil, then reduce to a simmer and continue to cook for about 30 minutes or until vegetables are tender.
Nutrition information per serving:
Calories207Fat2 gSodium1,270 mgSaturated fat1 g
Carbohydrates35 gCalcium113 mg
Protein13 gCholesterol0 mgDietary fiber7 g
Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 1 lean meat.
RATATOUILLE
Serves 6.
• 4 tbsp. olive oil, divided
• 4 to 6 garlic cloves, divided
• 1 eggplant, cut into 1-in. cubes
• 2 zucchini, cut in 1/2-in. slices
• 2 small onions, cut in 1/2-in. slices
• 1 pint cherry tomatoes
• Basil and parsley, leaves torn
• Salt and pepper
Directions
In frying pan with 1 tablespoon olive oil and 1 garlic clove, sauté eggplant for 18 minutes, or until soft. Remove from pan and repeat with 1 tablespoon olive oil and 1 garlic clove and onions; sauté for 10 minutes or until tender. Remove from pan and repeat with zucchini; sauté for 12 to 14 minutes, or until tender. Then turn up heat and brown.
Remove from pan and repeat with tomatoes, using remaining oil and garlic; sauté for 9 minutes or until tomatoes have wrinkled.
Combine all the vegetables into a large sauté pan and heat through, tossing gently, about 3 minutes. Sprinkle in basil and parsley to taste, as well as salt and pepper. Serve with crusty bread or over pasta or rice.
Nutrition information per serving:
Calories146Fat10 gSodium13 mgSaturated fat1 g
Carbohydrates15 gCalcium34 mg
Protein3 gCholesterol1 mgDietary fiber4 g
Diabetic exchanges per serving: 1 bread/starch, 2 fat.
EGGPLANT AND HERB SALAD
Serves 4.
The richness of eggplant makes it suitable for a tart and lemony herb salad, as in this recipe. The dish can be made into a meal when served with hummus and pita bread. From "Blue Eggs and Yellow Tomatoes: Recipes From a Modern Kitchen Garden," by Jeanne Kelley (Running Press).
• 2 tbsp. fresh lemon juice
• 1 large garlic clove, pressed
• 2 tsp. cumin seeds, toasted
•1/4 c. olive oil, plus more for eggplant
• Salt and pepper
• 1 large (16-oz.) eggplant, thinly sliced
• 2 c. arugula
• 2 c. assorted herbs (such as basil, flat-leaf parsley, cilantro, and dill)
• 3 oz. feta cheese, crumbled
Directions
To make the dressing: Combine lemon juice, garlic and cumin in small bowl. Whisk in 1/4 cup olive oil and season the dressing to taste with salt and pepper.
To make salad: Preheat broiler. Brush both sides of eggplant slices with olive oil. Arrange slices in one layer on baking sheet and season with salt. Broil until browned and tender, about 4 minutes, checking frequently. Cool completely.
Arrange eggplant slices on a platter and drizzle with half of dressing.
In large bowl, toss arugula and herbs with enough of remaining dressing to season lightly. Mound herb salad atop eggplant and sprinkle with feta.
Nutrition information per serving:
Calories230Fat19 gSodium250 mgSaturated fat5 g
Carbohydrates13 gCalcium165 mg
Protein5 gCholesterol19 mgDietary fiber4 g
Diabetic exchanges per serving: 2 vegetable, 4 fat.
THE HERBFARM'S SWITCHEL
Makes 11/2 quarts.
The Herbfarm Restaurant, nestled in Washington's Cascade Mountains, served this beverage as an accompaniment to lunch. Haymaker's Switchel, the Shaker recipe on which it was loosely based, was a ginger elixir created to quench the thirst of field hands. The author recommends making small batches of the syrup when it's time to cut back those mint and lemon balm plants. From "The Herbfarm Cookbook."
• 1/4 c. sugar
• 1/4 c. honey
• 2 c. water
• 1/2 c. coarsely grated fresh ginger, unpeeled
• 1 (4-in.) sprig fresh rosemary
• 2 c. gently packed fresh lemon balm sprigs
• 1 c. gently packed fresh spearmint sprigs
• 1/4 c. freshly squeezed lemon juice
• 1/2 c. frozen orange juice concentrate
• 1 quart (4 cups) sparkling mineral water or club soda, chilled
• Lemon balm or spearmint sprigs, for garnish
Directions
To make syrup: Bring sugar, honey, 2 cups water, ginger and rosemary to boil in medium saucepan. Add lemon balm and spearmint sprigs, cover and remove from heat. Let mixture steep 30 minutes.
To finish: Strain syrup into pitcher and stir in lemon juice and orange juice concentrate. Refrigerate until thoroughly chilled. Right before serving, stir in sparkling water or club soda. Garnish each glass with a sprig of lemon balm or mint.
Nutrition information per cup:
Calories120Fat0 gSodium10 mgSaturated fat0 g
Carbohydrates31 gCalcium36 mg
Protein1 gCholesterol0 mgDietary fiber0 g
Diabetic exchanges per serving: 1/2 fruit, 1/2 other carb.
