Physicians Committee for Responsible Medicine (PCRM)

 

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Recipe of the Week

September 6, 2017

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Carrots contain the powerful cancer-fighting compound beta-carotene and many other phytochemicals linked to cancer prevention.

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brussels sprouts with lemon and veg bacon

Looking for the best sources of calcium on a plant-based diet? Try these calcium-rich foods to keep your bones healthy!

Carrot and Red Pepper Soup

Ready to speed up this recipe? Don't worry about peeling the carrots or removing every bit of skin from the roasted pepper. They won't affect the taste or presentation here—plus it'll relieve some of that kitchen stress.

Makes 4 (1 1/2-cup) servings

Ingredients

1 onion, chopped 
6 carrots, thinly sliced 
2 cups water or vegetable stock 
2 red bell peppers 
2 cups soy milk 
2 teaspoons lemon juice 
2 teaspoons balsamic vinegar 
1/2 teaspoon salt 
1/4 teaspoon freshly ground black pepper

Directions

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers by placing them over an open gas flame or directly under the broiler until the skin is completely blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers, then cut the peppers in half and remove the seeds.

Blend the carrot mixture along with the bell peppers in a blender or food processor in several small batches. 

Add some of the soy milk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Per 1 1/2-cup serving: Calories: 124; Fat: 2.31 g; Saturated Fat: 0.4 g; Calories from Fat: 16.9%; Cholesterol: 0 mg; Protein: 5.8 g; Carbohydrate: 21.9 g; Sugar: 11.2 g; Fiber: 4.9 g; Sodium 418 mg; Calcium: 190 mg; Iron: 1.9 mg; Vitamin C: 102.8 mg; Beta-Carotene: 8274 mcg; Vitamin E: 3.5 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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