In a large pot heat 2 tbsp veg oil.

 Add 1 cup chopped onion, 1 cup chopped red pepper, 2 cloves of minced garlic and saute until soft

Add 1 cup of wild or brown rice, 4 cups of vegetable stock( you can make it from a cube or envelope with boiling water), 1/2 tsp red pepper flakes and simmer 45 mins or until rice is soft.

Whisk in 1/2 cup chunky peanut butter until well blended then simmer another 5 mins. If it is too thick add water.

Correct seasonings if necessary. Sprinkle with thyme(opt) and serve

Variation:If you do not want starchy carbs omit the rice and add 1 cup of chopped celery and 1 cup chopped carrots. I make a big pot this way and freeze portions then add cooked rice to it if I want the starchy carbs at that time.

Yummy!!!!

Brown meat and onions. Drain and rinse, pat dry. Put all other ingredients in large pot, simmer, covered for 2 to 2 1/2 hours.

This recipe is from Grace L. and is delicious and easy. Also freezes well.

You will need…

2 tbsp veg oil, 1cup chopped onion, 1 tbsp chopped ginger, 2 tbsp mild curry paste,4 cups peeled and diced sweet potato, 2 cups peeled and diced granny smith apples, 6 cups veg broth, 1/2 cup light  coconut milk.

In a large pot heat oil and saute onions.Stir in ginger and curry paste and saute 1 min. Add the sweet potato and apples and saute 2 mins . Add veg broth and bring to a boil. Reduce and simmer 20 mins or until soft. Remove and puree. Return to pot and add coconut milk (I used the whole can). Simmer for 5 more minutes.Salt and pepper to taste

This is great as is or you can add cooked rice , cooked pasta, cooked chicken or shrimp, veggies or anything else you like.

Enjoy !!!!

Bring stock/broth to a boil, add mushrooms, simmer 3 minutes.  Mix miso and soy sauce together and add to broth mixture.  Over very low heat, add the tofu until all ingredients in soup are warm.  DO NOT boil.  You can add the scallions directly into the broth, or use as a garnish in soup bowl.  Submitted by Freida Perry.

 This is a delicious Japanese soup.  Miso has a very pleasant taste.

Miso is a naturally fermented soybean and brown rice macrobiotic food.  Miso is found in the health food section of many main supermarkets.

Brown Rice Miso (per 1 tsp.)

• 11 calories
• 0 fat
• 0 cholesterol
• 300 mg sodium
• 1 g carbohydrate  

• 12-14 med shrimp
• patak’s original mild curry paste
• 1-2 cups broccoli
• 1-2 cups spinach
• 1 cup 1% milk
• 1/2 cup chicken broth

1. Spray skillet with pam.
2. Stir fry  shrimp till 1/2 cooked
3. Add 2 tsp paste. Finish cooking. Remove from pan
4. In pan on med heat add 1/2 cup chicken broth , 1 cup broccoli (cut in bite size pieces) and 1 cup spinach. Simmer till veggies are cooked as you like them.
5. Add 1 cup 1% milk (or skim if you prefer) and cooked shrimp.
6. Heat

This makes 1 serving, unless it is a starter to a meal. I like to add extra of the veggies. If you like it hotter add more paste at the end. If its too hot, add more milk.

The 2nd time I made this, I also added green and yellow beans to get more veggies at supper.

This receipe is great at suppertime especially when you don’t want carbs.

• 1 turkey (or chicken) carcass – boil with 2 l water in a large pot.
• add 1 large onion chopped
• 1 clove garlic
• boil for approximately 1 hour
• strain the liquid and remove remaining meat from the bones.
• return broth to the pot and add:
• 3 stalks of finely chopped celery
• 1 large onion finely chopped
• 2 large cloves garlic finely chopped
• 3 parnips finely chopped
• 1/2 large turnip chopped
• 1 bag of baby carrots chopped
• 1 Tablespoon Italiano seasoning (Clubhouse)
• 1 chicken bouillion cube 1130 mg  sodium per 1/2 cube (or Luda Chicken bouillon mix 95 mg sodium/20 ml) 
• 1 tsp. parsley
• 1/2 tsp. ground black pepper
• 1/2 tsp. oregano
• 1/2 tsp. Mrs. Dash chicken grilling blend (optional)

Simmer on medium low heat until vegetables are cooked (approximately 1 and 1/2 hours).  Add more water if desired.  Skim fat when cool. You could add cooked rice, cooked barley, cooked lentil soup mix, cooked pasta (cooking before adding to the soup will help reduce the starch in those foods).  You can add any vegetables in this soup that you wish.

• I sliced about 10 mushrooms and sauteed then in a cast iron fying pan in a little olive oil
• sliced up a small onion, and after the mushrooms were brown, I added the sliced onion and sauteed them together for a minute.
• Add about 1/2 cup of chicken stock
• then add 1/2  to 1 cup fat free canned skim milk (I think this just makes the soup a bit creamier but you probably could use skim milk)
• simmer a few minutes to mix the flavors
• I added about 1/2 tsp. tarragon just because I love the flavor
• If you want a thicker version, dissolve 1 to 2 tsp. cornstarch in the same amount of water and add to the soup.  Simmer until thick.

This was so quick and easy, I hadn’t made it before and didn’t have a recipe, just thought I’d try the vegetables together to see how it worked.  I was really pleased with the result.  It makes one bowl of soup.  Hot and fresh!  Any fresh herbs would be great too.

This is a fantastic soup.  It takes awhile to prepare, but well worth the time.  It freezes well in a glass container.  To make it easier, you can buy roasted red peppers instead of roasting them yourself.

• 1 Tablespoon olive oil
• 1 chopped onion
• 3 stalks chopped celery
• 2 large chopped carrots
• 1 or 2 cloves of chopped garlic
• 1 large container of chicken broth (sodium reduced)
• 2 bay leaves
• 1 potato (optional)
• 5 roasted red peppers

Heat oil in large pot.  Add onion, celery, carrots and garlic until tender.  Add broth, bay leaves potato and simmer for 10 minutes.  Add roasted peppers (method below) and simmer approximately 15 minutes,  Remove bay leaves then put the soup into a blender or food processor and puree.  Garnish with basil and yogurt (and a circle of maple sryup is desired).

To roast red peppers:  Spray whole pepper with olive oil and bake in hot oven until the peppers turn blackish.  Remove from oven and immediately put in a tightly covered sealed baking pan for about 20 minutes.  Remove skin (should come off easily).

1. You can add other vegetables if you like (I’ve used turnip and parsnip). I’ve also added cooked lentils for a more hearty soup ( they are also a source of protein).
2. This soup tastes great. I find it get a bit mushy in the fridge after 4 or 5 days, but it freezes very well. Put 1 portion in a glass jar, and just defrost it whenever you want a quick meal.