ROASTED RED PEPPER HUMMUS DIP - The Fiber35 Diet

(1.5g fiber/servings)
One 7-ounce jar roasted red peppers
One 15-ounce can chickpeas- rinsed and drained
One 15-ounce can cannellini (white kidney) beans, drained & rinsed
1/4 tahini
3garlic cloves, minced
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
2 tablespoons low-fat plain yogurt
Sea salt & pepper to taste

Mix all ingredients except salt & pepper in a food processor. Process until mixture is smooth.

Season with salt & pepper.

Cover & refrigerate. Serve chilled or at room tempature.

- Brenda's Tip: This is better the Next Day!

Nutrition Facts: Serving size, 1ounce-calories 65, fiber 1.5g, protein 3g, fat 2g, saturated fat 0g, carbohydrate 9g, cholesterol 0mg, sodium 110mg, sugars 2g.

Freeze Ahead Minestrone Soup

Freeze Ahead Minestrone Soup

Minestrone -- the quintessential Italian soup. This is one of the few make-ahead soups that can be considered perfect for all seasons. It's also light (if you use defatted stock) for the health conscious and is perfect for using up fresh produce from your summer gardens. Minestrone tastes best when given a chance for the flavors to blend at least overnight, making this a great make-ahead dish. To keep the veggies fresh and flavorful, they are added just before serving.

Ingredients

1/2 cup diced onions
1/2 cup diced celery
1/2 cup diced carrots
1 tbs extra-virgin olive oil
1 clove garlic, minced
5 cups chicken stock
14 oz canned chopped tomatoes (or fresh garden tomatoes, stewed with seeds removed)
16 oz canned red kidney beans
For last minute prep:
1 cup packed, chopped escarole
1/4 cup orzo or ditalini pasta
1/ cup sliced (1/2" pieces) fresh green beans
1/2 cup diced fresh zucchini
Freshly shredded parmesan cheese (optional)

Make Ahead Prep:

In a medium saucepan over mean heat, saute the onions, celery and carrots in the heated olive oil for approx. 5 minutes or until very lightly browned. Add the garlic and continue to cook for approx. 1 minute stirring constantly to ensure that the garlic does not brown.

Add the chicken stock, tomatoes (with the juice) and kidney beans. Bring to a boil over high heat and let boil for one minute. Remove from heat and let cool.

When fully cooled, transfer to a freezer-safe container leaving at least 1" of headspace. Cover. Freeze for up to one month.

Last Minute Prep:

The night before serving, transfer soup in its container to the refrigerator to defrost.

Put the soup back into a 3-quart saucepan and bring to a boil over high heat. Add in the escarole and orzo or ditalini pasta. Reduce heat to medium and simmer for 10 minutes.

Add in the green beans and zucchini. Cover and simmer for 5 minutes or until the green beans are tender but not soggy.

Serve topped with freshly shredded parmesan or fresh basil leaves. Great with a side salad and slice of crusty, grilled Italian bread.
http://makeaheadmeals.blogspot.com/2008/07/freeze-ahead-minestrone-soup.html

Easy Crock-Pot Vegetarian Three Bean Chili

• 1 can (15oz) black beans, rinsed and drained
• 1 can (15oz) garbanzo beans, rinsed and drained
• 1 can (15oz) kidney beans, rinsed and drained
• 1 cup dried lentils, rinsed and sorted
• 1 large vegetarian vegetable bouillon cube, crumbled (I use any bouillon)
• 3 cups water
• 1 can (10oz) diced tomatoes and green chilies (rotel), undrained (I have dont add the chilies)
• 1 can (8oz) tomato sauce

Mix first seven ingredients in Crock-Pot, cover and cook on low heat for 8-10hours, adding more water if too thick or sticking. Stir in Rotel and tomato sauce and cook 5 minutes to heat through. Will thicken up with time. Use when thin as chili and for tacos or on taco salad when thickened.

This recipe was given to me from my Mother Inlaw. It really Yummy & very easy.