Duke and the Doctor Recipes – Nutritious and Delicious

This recipe for Cheese Soup is one of my all-time favorites.  I’ve been using this recipe for many years and find it to be delicious and nutritious every time.

It comes from a book titled Recipes for a Small Planet, written in 1973.  The book espouses the theory of combinning foods for high protein content without using meat.  This recipe provides approximately 21 grams of protein per one cup serving.

If you enjoy spicy foods follow the recipe exactly as it appears.  If spicy is not your preference just leave out the chilli peppers.

Either way I am sure you will find that the onion, carrots, pepper, celery, cheese, milk powder, and sunflower seeds provide a nutritious meat free source of high quality protein and a delicious flavor that will leave you craving more.

Enjoy!!!!

Hot Cheese Soup

2 tbsp. butter

1/4 cup minced onion

1/4 cup finely chopped carrots

1/4 cup finely chopped celery

1/4 cup finely chopped red or green sweet pepper

2 tbsp. minced hot green chile pepper

1/4 cup whole wheat flour

5 cups stock (or stock and wine)

1/2 cup sesame tahini OR sesame butter

1/2 pound cheddar  (or other soft cheese) grated – about 2 cups

6 tbsp. milk powder (1/2 cup instant)

1 tsp salt

1 1/4 cups toasted sunflower seeds

1. Melt the butter in a large soup pot; saute the onion, carrots, celery, green pepper, and hot pepper until all of the vegetables are soft, but not brown.
2. Stir in the whole wheat flour and heat for 1 minute; add the stock and bring the mixture to a boil.
3. Use a whisk to blend in the tahini (which will look curdled).  Lower the heat and simmer for five minutes.
4. Add the cheese by handfuls, whisking until each one has melted completely.  Carefully whisk in the milk powder (or use a blender to buzz it with 1 cup of the soup).

Add the salt, and just before seving stir in the sunflower seeds.

Makes about 1 1/2 quarts.

For more delicious and nutritious recipes go to: Peachtree Natural Foods.  When there click on Healthy Recipes in the left hand column and you will find recipe categories including, time savers, vegetarian, macrobiotic, low fat, low cal and more.