Ornish Diet Soups and Salads

Fresh Tomato Soup

Serves 4, Serving Size: 1 cup
77.5 Calories 1.2g Fat 0mg Cholesterol 17.1g Carbohydrate 3.1g Protein 30.mg Sodium (with no salt added)

Ingredients:

• 4 pounds Fresh tomatoes, peeled, seeded, and coarsely chopped
• 1/2 cup Vegetable Broth
• 1/4 cup Chopped onion
• Salt

1. In a medium nonreactive saucepan, combine tomatoes, broth, onion, and salt to taste.
2. Bring to a boil over high heat.
   
3. Reduce heat to moderate and cook until onion is tender, about 15 minutes.

Moroccan Bean Soup

Serves 8

Nutritional Analysis Per Serving:
Calories 301 Dietary Fiber 20g
Total Fat 1.5g Sugars g
Saturated Fat 0g Protein 20g
Cholesterol mg Vitamin A 0%
Total Carbohydrate 55g Vitamin C 0%
Sodium 375mg Calcium 0%
Iron 0%

Ingredients:

• 1 cup Kidney beans, canned, drained, rinsed
• 1 cup cooked Black Beans
• 1 cup Chickpeas, canned, drained, rinsed
• 1 cup cooked Great Northern Beans
• 1 cup Lima Beans (frozen)
• 1 cup Lentils, dry, rinsed
• 1 cup Split Peas, rinsed
• 1# Diced Canned Tomatoes
• 2 Tbsp. Lemon Juice
• ½ tsp. Ground Ginger
• ½ tsp. Turmeric
• ½ tsp. Cumin
• ½ tsp. Ground Cinnamon
• ¼ tsp. Black Pepper
• 1 bunch Fresh Cilantro, chopped
• 8 leaves Fresh Mint, chopped
• ¼ tsp. Cayenne Pepper
• 1 tsp. Paprika

Recipe Directions:

1. Combine all beans in large pot and add water to cover.
2. Add onions, tomatoes, lemon juice and spices.
3. Heat to boiling, then reduce to simmer.
4. Simmer, covered, 1 hour until beans are tender.
5. Stir in cilantro, mint, cayenne and paprika and simmer 15 minutes.

Quick Black Bean Soup

Serves: 4 - Serving Size: 1 1/2 cups
164 Calories 0.7g Fat 0mg Cholesterol
32.5g Carbohydrate 8.6g Protein 578.0mg Sodium

Ingredients:

• 1 c. Diced onion
• 2 cloves Garlic, minced
• 1 1/4 c. Vegetable Broth, or more to taste, homemade or store-bought
• 2 cans Black beans 15 oz.
• 1 can Diced tomatoes 15 oz.
• 1 c. Diced peeled russet-type baking potato
• 1/2 tsp. Dried thyme
• 1/2 tsp. Dried cumin
• 1/2 tsp. Tabasco sauce, or to taste
• Garnishes: Diced red onion or green onion, minced cilantro or parsley

Recipe Directions:

1. Combine onion, garlic, and 1/4 cup vegetable broth in a large pot.
   
2. Bring to a simmer and simmer until onions are softened, about 5 minutes.
   
3. Add 1 cup of broth, black beans with their juice, tomatoes, potatoes, thyme, and cumin.
   
4. Bring to a simmer, cover, adjust heat to maintain a simmer, and cook until potatoes are tender, about 25 minutes.
   
5. Thin soup if necessary with a little more vegetable broth.
   
6. Add Tabasco.
   
7. Taste and adjust seasoning.
   
8. Serve hot, topping each portion with some of the onion and herbs, or pass the garnishes separately at the table.

Arugula Salad with Corn and Red Onions

Serving size: 2 cups Serves 4
76.5 Calories 0.72 g Fat 0 mg Cholesterol
17.0 g Carbs 3.8 g Protein 87.5 mg Sodium

Ingredients:

• 4 c. Mixed baby salad greens
• 1 bunch (4 oz.) Arugula, stems removed
• 1 1/2 c. Corn, fresh or thawed frozen kernels
• 1/2 Red onion, thinly sliced
• 2 T. Seasoned rice vinegar
• 1 T. Nonfat bottled Italian salad dressing

1. In a medium bowl, combine mixed greens, arugula, corn, red onion, vinegar, and nonfat dressing.
   
2. Toss gently to coat all ingredients with dressing.
   
3. Serve immediately.

Cauliflower Salad

Ingredients:

• 1/2 head Cauliflower
• 1 bunch Broccoli
• 1-2 Carrots
• 4-6 Green Onions with Tops
• 1/2 bag Veggie Shreds
• 1/2 Cup Golden Grapes

Chop up all vegetables and mix together.

Dressing

• 1 Cup Fat Free Mayonnaise
• 1 -2 T. Vinegar (or Rice Vinegar)

1. Mix the dressing ingredients. May sweeten with artificial sweetener to taste.
2. Pour over vegetables and refrigerate.

Eggless Salad

Yield: 10 - 1/2 cup servings

Ingredients:

• 2 pounds Soft Tofu
• 1/2 cup Fat-free Mayonnaise
• 3 tbsp. Dijon Mustard
• 1 tsp. Cayenne
• 1/2 tsp. Turmeric
• 2 tbsp. Chopped flat-leaf parsley
• 1 tbsp. Chopped Fresh Dill
• 1/2 cup Diced Green Onions
• Salt & Pepper To Taste

Recipe Directions:

1. Place the tofu in a mixing bowl and mash with a wooden spoon.
2. Mix in the remaining ingredients and combine well.
3. Chill slightly, then serve on a bed of mixed greens, on crackers , or as a sandwich.
   

Gazpacho Salad

Serves 5

Nutritional Analysis Per Serving:
Calories 22 Dietary Fiber 1g
Total Fat 0.2g Sugars g

Ingredients:

• ½ cup Low Sodium Vegetable Broth
• ¼ cup Red Wine Vinegar
• 2 Tbsp. Lemon Juice
• ¼ tsp. Pepper
• ½ tsp. Garlic, minced
• 2 cups Diced Tomatoes
• 2 cups Diced Cucumbers
• 1 cup Green Pepper, diced
• ½ cup Chopped Red Onion

Recipe Directions:

1. Shake together: broth, vinegar, lemon juice, pepper and garlic.
2. Pour over vegetables.
3. Mix.
4. Cover and refrigerate 1 to 2 hours to blend flavors.

Grapefruit & Black Bean Salad

Serves: 4
Nutritional Analysis Per Serving :1/2 cup
Calories 70 Dietary Fiber 2g
Total Fat 0g Sugars 7g
Saturated Fat Protein 3g
Cholesterol 0mg Vitamin A 8%
Total Carbohydrate 15g Vitamin C 60%
Sodium 5mg Calcium 4%
Iron 4%

Ingredients:

• 1 cup Grapefruit Segments
• 1/2 Tomato, diced
• 1 small Cucumber, diced with peel
• 1/4 cup Red Onion, diced
• 1/2 cup Cooked Black Beans
• 2 Tbsp. Fresh Chopped Cilantro
• 1 Tbsp. Fresh Mint (optional)

Recipe Directions:

1. Cook black beans.
   
2. Drain and rinse.
   
3. Combine with other ingredients.

Pepper Slaw

Serves: 8
Nutrition Facts per ½ cup:
<1g>

2 3/4 c. Green cabbage,shredded

1 c. Purple cabbage, shredded

1/2 c. Green pepper, diced

1/4 c. Carrots, shredded

2 T. Granulated sugar

1/4 c. Cider Vinegar

1/2 T. Water

1/2 T. Ground black pepper

Recipe Directions:

1. Fill a large bowl with ice-cold water, and soak the cabbage for 30 minutes. Drain well.
2. Toss cabbage in another large bowl with peppers and carrots.
3. Whisk together sugar, vinegar, water and pepper. Pour dressing over vegetable mixture and toss well.
4. Refrigerate slaw for at least 2 hours before serving.

Quinoa Vegetable Salad

Serves = 1/2 cup (yields 2 quarts)

Nutritional Analysis Per Serving:
Calories 109 Dietary Fiber 2.8g
Total Fat 1.6g Sugars g
Saturated Fat g Protein g
Cholesterol mg Vitamin A %
Total Carbohydrate g Vitamin C %
Sodium 53mg Calcium %
Iron %

Ingredients:

• 1 cup Uncooked Quinoa
• 2 cups Low Sodium Vegetable Broth
• 2 Ripe Tomatoes, diced
• 1 large Cucumber, diced
• 1 cup Celery, diced
• 1 cup Fresh Parsley, chopped
• 1 cup Fresh Mint Leaves, chopped
• ½ cup Fresh Carrots, shredded
• 4 Green Onions, chopped
• 1 clove Garlic, minced
• ½ cup Fresh Lemon Juice

Recipe Directions:

1. Rinse the quinoa in a medium strainer; drain.
2. Place in a kettle with the vegetable broth and bring to a boil.
3. Reduce the heat, cover, and simmer for 10 to 15 minutes, or until all the water is absorbed. Transfer the quinoa to a large bowl.
4. Add the tomatoes, cucumber, celery, parsley, mint, carrots, green onions, and garlic.
5. Toss with the lemon juice.
6. Chill at least one hour before service.