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Life after Bariatric Surgery Group Recipes of the Month – December 2021

Winter Vegetable Mulligatawny Soup

Serves 8

Ingredients

3 tablespoons extra-virgin olive oil, divided

1 medium onion, finely chopped

2 medium carrots, finely chopped

1 medium parsnip, peeled and finely chopped

4 cups peeled diced acorn squash or butternut squash

1 medium green apple, peeled and finely chopped

1 tablespoon curry powder

3 cloves garlic, minced, divided

1 teaspoon grated fresh ginger

4 cups low-sodium vegetable broth

1 (14 ounce) can no-salt-added diced tomatoes

½ cup red lentils, picked over and rinsed

2 whole-wheat naan flatbreads, halved

¼ cup chopped fresh cilantro, plus more for garnish

Directions

  1. Preheat oven to 375°F. Line a baking sheet with foil.
  2. Heat 2 tablespoons oil in a large saucepan over medium heat until shimmering. Add onion, carrots and parsnip and cook until the onions are translucent, about 6 minutes. Add squash, apple, curry powder, 2 cloves garlic and ginger and cook, stirring, until fragrant, 1 to 2 minutes. Add broth, tomatoes and lentils and stir to combine. Bring to a boil. Reduce heat to maintain a low simmer, cover and cook until the squash and lentils are tender, about 20 minutes.
  3. Meanwhile, brush one side of each naan with the remaining 1 tablespoon oil. Sprinkle with the Gently mash some of the soup with a potato masher to achieve desired consistency. (Alternatively, transfer half the soup to a blender and puree. Use caution when blending hot liquids.)Garnish the soup with cilantro and serve with the naan. Minutes. Remove from oven and sprinkle with cilantro.
  4. Gently mash some of the soup with a potato masher to achieve desired consistency. (Alternatively, transfer half the soup to a blender and puree. Use caution when blending hot liquids.) Garnish the soup with cilantro and serve with the naan.

Refrigerate for up to 4 days.

Nutrition per serving (1 cup soup and ¼ naan each): Calories: 244; Fat 8g; Carbohydrates 40g: Protein 7g; Sodium 203mg.

Recipe from: Eating Well Magazine. Meatless Dinner Tonight. Recipe by Adam Dolge. December 2021.

glazed tofu in a bowl

Miso Glazed Tofu & Squash

Serves 8

Ingredients

1 14 oz. package firm or extra-firm tofu, drained

2 Tbs. miso paste

2 Tbs. sake or sherry (see tip below)

1 Tbs. reduced-sodium soy sauce

1 Tbs. grated ginger

1 Tbs. brown sugar

1 Tbs. toasted sesame oil

1 Tbs. peanut oil

2 delicata or 1 small butternut squash, seeded and sliced

2 scallions, thinly sliced

1 Tbs. sesame seeds

Directions

  1. Cut the tofu in half lengthwise, then crosswise into ¾-inch-thick squares. Blot dry.
  2. Make the miso sauce: In a bowl, whisk together the miso, sake, soy sauce, ginger, sugar, and sesame oil.
  3. In a large nonstick pan over medium heat, heat the peanut oil until shimmering. Sauté the tofu until browned on 1 side, 3–5 minutes. Transfer to a large rimmed baking pan.
  4. In the same nonstick pan, add the squash and ¼ cup water. Steam until the squash is tender and all the water has cooked off, 3–7 minutes, adding more water if needed. Transfer to the baking pan.
  5. Spoon 1 tsp. of the miso sauce over each piece of tofu and the remaining sauce over the squash. Broil on high until the sauce is bubbly and charred in spots, 2–5 minutes. Top with the scallions and sesame seeds.

Tip: substitute rice wine vinegar mixed with water or white grape juice for the sake at a 1 to 3-part ratio

Nutrition per serving (1 cup): Calories 125; Fat 6g; Carbohydrates 14g: Protein 12g; Sodium 215 mg.

Recipe from: NutritionAction Healthletter. The Healthy Cook. Kate Sherwood.  November 2021.

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