COLESLAW
A mayonnaise-free version of this classic barbecue dish,
this is nice and light with the same tang.
Makes about 5 cups (1.25 L)
1. Insert the chopping blade into the work bowl of the
food processor. Add the scallions and parsley and
pulse to finely chop, about 6 to 8 pulses. Add the
ketchup, cider vinegar, oil, salt, celery salt and black
pepper and pulse to combine. Reserve.
2. Remove the chopping blade and insert the medium
shredding disc. Shred the carrot on High. Remove the
shredding disc and flip to insert the slicing disc. Slice
the cabbages on High. Transfer to a large mixing or
serving bowl and toss all ingredients together.
3. Taste and adjust seasoning as desired.
Nutritional information per serving [½ cup (125 ml)]:
Calories 55 (68% from fat) • carb. 4g • pro. 1g • fat 4g
• sat. fat 1g • chol. 0mg • sod. 89mg • calc. 25mg • fiber 1g
3 SMALL SCALLIONS, CUT INTO
1-INCH (2.5 CM) PIECES
1 CUP (250 ML) FRESH ITALIAN
PARSLEY, STEMS DISCARDED
2 TABLESPOONS (30 ML)
KETCHUP
2 TABLESPOONS (30 ML) CIDER
VINEGAR
2 TABLESPOONS (30 ML)
VEGETABLE OIL
½ TEASPOON (10 ML) KOSHER
SALT
1
⁄8
TEASPOON (0.5 ML) CELERY
SALT
¼ TEASPOON (1 ML) FRESHLY
GROUND BLACK PEPPER
1 LARGE CARROT, PEELED
¼ MEDIUM HEAD RED
CABBAGE, CORED, ABOUT
8 OUNCES (230 G)
¼ MEDIUM HEAD SAVOY
CABBAGE, CORED, ABOUT
8 OUNCES (230 G)
SPRING VEGETABLE MINESTRONE
Pesto stars in this brightly flavoured springtime soup.
Makes about 12 cups (3 L)
1. Put the olive oil in a large pot over medium heat.
2. While oil is heating, prepare the vegetables. Insert
the chopping blade into the work bowl of the food
processor. Add the garlic and leek; pulse until finely
chopped, about 6 to 8 pulses. Transfer to the pot
with ¼ teaspoon (1 ml) of the salt and pinch of
pepper and begin to sauté.
3. While the garlic and leek are cooking, remove the
chopping blade and insert the medium slicing disc.
Fit the carrots and celery into the feed tube so they
are snug and slice on High. Slice the fennel on High.
Add to the pot, with the remaining salt and pepper,
and sauté until slightly soft, about 10 minutes.
4. Slice the zucchini and squash on High; reserve in
bowl. Once the vegetables have cooked, stir in the
potatoes and broth. Increase temperature to bring
mixture to a boil. Reduce to maintain a simmer and
add the zucchini, squash, chickpeas and beans.
Continue to simmer until all vegetables are tender,
about 20 to 30 minutes. Stir in the cooked ditalini, if
using, and simmer for an additional 5 to 10 minutes
or until heated through. Taste and adjust seasoning
accordingly.
5. Serve in individual bowls topped with a dollop of
pesto. The pesto is best stirred into soup before
eating.
Nutritional information per serving [1 cup (250 ml)]:
Calories 127 (19% from fat) • carb. 20g • pro. 7g • fat 3g
• sat. fat 0g • chol. 0mg • sod. 659mg • calc. 57mg • fiber 5g
1½ TEASPOONS (7 ML) OLIVE OIL
1 GARLIC CLOVE
1 SMALL LEEK, TRIMMED AND
CUT INTO 1-INCH (2.5 CM)
PIECES
¾ TEASPOON (3.75 ML) KOSHER
SALT, DIVIDED
½ TEASPOON (2 ML) FRESHLY
GROUND BLACK PEPPER,
DIVIDED
3 MEDIUM CARROTS, PEELED,
TRIMMED AND HALVED
1 CELERY STALK, TRIMMED
AND HALVED
½ SMALL FENNEL BULB,
TRIMMED AND HALVED
1 SMALL ZUCCHINI, TRIMMED
AND HALVED LENGTHWISE
AND WIDTHWISE
1 SMALL YELLOW SQUASH,
TRIMMED AND HALVED
LENGTHWISE AND WIDTH
-
WISE
6 OUNCES (170 G) RED
POTATOES, CUT INTO ½-INCH
(1.25 CM) PIECES
6 CUPS (1.5 L) CHICKEN OR
VEGETABLE STOCK, LOW
SODIUM
1 CAN [15 OUNCES (435 G)]
CHICKPEAS, DRAINED FIRST
THEN RINSE
1 CAN [15 OUNCES (435 G)] RED
KIDNEY BEANS, DRAINED
FIRST THEN RINSE
2 CUPS (500 ML) COOKED
DITALINI PASTA OR OTHER
SMALL VARIETY (OPTIONAL)
2 TO 4 TABLESPOONS (30 TO 60 ML)
BASIL PESTO (PAGE 25), FOR
SERVING
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