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Here are some quick and easy recipes using canned soups that will help you to get more raw veggies in your diet, particularly on a cold day when a bowl full of salad isn't that inviting.
Celery Tomato Soup
This soup is a good one when you only want a small salad with your meal, since it contains lots of raw veggies.
Finely chop in blender equal amounts of
Turn off blender and pour in Imagine Foods Creamy Tomato Soup or an UnDiet compatible commercial brand of tomato soup (one that contains no refined sugars) and liquid from fresh salsa or vegetable broth.
Place top on blender and puree until smooth. Taste and adjust seasoning if needed.
Quick Black Bean Soup
This soup is another good soup to have when you only want a small salad with your meal, since it contains lots of raw veggies.
Puree fresh tomato salsa.
Heat canned vegetarian refried black beans until very hot. Stir in pureed salsa at a ratio of about 1/4 cup salsa to 3/4 cup beans.
Variations: If you don't have any salsa stir V-8 juice into your black beans. This won't qualify as raw veggies but it's still veggies.
Quick Carrot Risotto
Risotto isn't really as time consuming as most people think that it is. There's no need to stand in front of the stove watching the rice cook - in between adding broth you can be making a salad, setting the table, cleaning the kitchen ... Before you know it you're risotto is done and dinner is on.
Finely shred 1 large peeled and trimmed carrot. It should look like mush. Let it sit out while you prepare the rest of the risotto so that it comes to room temperature.
Saute over medium heat 1 large chopped onion in small amount of extra-virgin olive oil. Season with sea salt and black pepper while sauteeing. When onion becomes translucent (about 5 minutes) add 1 thinly sliced clove garlic. Stir occasionally to keep onion from browning. It may get light brown, but shouldn't get crispy.
Set onion aside and add 1 tablespoon butter to pan along with 2 cups instant brown rice (such as Uncle Ben's). Stir until rice starts to brown then add 1/2 cup vegetable broth and 1/4 teaspoon sea salt.
Let simmer without covering pan. When rice is almost dry add another 1/2 cup broth. Continue doing this until you've used 2 cups of broth.
Taste the rice. It should be chewy but not crunchy. You can stop adding liquid at this point or add up to another 1 cup of broth in 1/2 cup increments.
When liquid is absorbed remove from heat and stir in carrot puree and cooked onion. Taste and add more sea salt if needed.
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