Carrot and Sweet Potato Soup With Beans
Makes 6 servings
1 tablespoon olive oil
1 yellow onion, peeled and chopped
2 carrots, peeled and cut into coins
1 pound sweet potatoes, peeled and cut into small cubes
5 cups water (or vegetable or chicken stock)
Sea salt and pepper to taste
14-ounce can cannellini beans, drained and rinsed
1 teaspoon good curry powder (or more to taste)
1/2 cup Greek yogurt
Pinch of paprika
2 tablespoons of cilantro leaves
1. Heat the olive oil in a heavy stockpot. Add the onion and stir until the onion has become translucent. Add the carrots, stir. Add the sweet potatoes. Add the water or stock, salt and pepper. Bring to a boil. Simmer until the sweet potato is soft, about 12 minutes.
2. Add half the beans and the curry powder, stirring well. Then use the immersion blender to puree the soup.
3. Add the remaining beans and cook gently. If too thick, add extra boiling water. Taste for salt, pepper and curry powder.
4. Ladle the soup into bowl. Swirl in a dollop of yogurt and sprinkle with paprika. Scatter cilantro leaves on top and serve.
- From Good Cooking (Quadrille)
Per serving: 376 calories, 20 grams protein, 65 grams carbohydrates, 3 grams fat, 1 milligram cholesterol, 44 milligrams sodium, 22 grams dietary fiber.
Skillet Corn Bread
Makes 12 servings
1 cup yellow corn meal
1/2 cup flour
1 teaspoon salt
1 tablespoon baking powder
8 ounces Greek yogurt
1/2 cup milk
1/2 teaspoon baking soda
1/4 cup butter
1. Preheat oven to 450 degrees.
2. Combine cornmeal, flour, salt, and baking powder in a bowl. Stir together.
3. Measure the yogurt and milk in a measuring cup and add the egg. Stir together with a fork. Add the baking soda and stir.
4. Pour the milk mixture into the dry ingredients. Stir with a fork until combined.
5. Melt butter in a cast iron skillet. Pour almost all the melted butter (leave a small amount in the bottom of the pan) into the batter. Stir until just combined.
6. Pour the batter into the hot skillet (batter should sizzle). Spread to even out the surface.
7. Cook on stovetop over medium heat for one minute, then bake for 20 to 25 minutes or until golden brown.
- From the Pioneer Woman
Per serving: 118 calories, 4 grams protein, 15 grams carbohydrates, 47 grams fat, 26 milligrams cholesterol, 290 milligrams sodium, 2 grams dietary fiber.
My Daughter's Kitchen
The mission. To teach schoolchildren to prepare healthy, easy meals on a budget.
The reach. Volunteers are in 10 Philadelphia schools, with intent to expand the program.
The partner. The Vetri Foundation, which shares the goal of encouraging healthy eating for children.
To support. Send donations to Vetri Foundation for Children, 1113 Admiral Peary Way, Quarters N, Philadelphia 19112; note "My Daughter's Kitchen" in the memo. Or go to vetrifoundation.org.
To participate. Submit recipes to be considered for classes. Must be simple, nutritious, protein-rich, prepared in less than an hour, and cost less than $20 for six servings. Send recipes to Food@philly.com.