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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"A highbrow is the kind of person who looks at a sausage and thinks of Picasso."
-Alan Herbert, Author

The refrigerator light goes on...

Sausage makes a great addition to stews. Just a little can add so much flavor, and even though most sausage contains a lot of salt, it won't add much to the finished dish. Choosing a strongly flavored sausage like chorizo or andouille can create a whole new flavor for a recipe.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  


 

Chick Pea and Chorizo Stew



Servings = 4 | Serving size =1 1/2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers.

1 Tbsp olive oil
1 medium onion (diced)
1 medium turnip (peeled and cut into small cube)
2 large carrots (peeled and cut into small cube)
2 ribs celery (diced)
4 ounces chorizo sausage (chopped coarsely)
1 tsp paprika
1 Tbsp dried sage
2 15 ounce can no salt added chick peas (drained and rinsed)
6 cups water
1/2 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a medium stock pot over medium heat. Add the onion and cook for a few minutes until slightly soft.

Add the turnip, carrots, celery and cook for about 5 minutes, stirring frequently. Add the sausage, paprika and sage. Cook for about two minutes until the sausage is not pink.

Add the chick peas, water, salt and pepper. Cover the pot and reduce the heat to low. Simmer, stirring occasionally, for at least 45 minutes. Add more water 1/2 cup at a time as needed.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 366 Calories from Fat 126
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 3g 17%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 20mg 7%
Sodium 541mg 23%
Total Carbohydrates 45g 15%
    Dietary Fiber 12g 49%
    Sugars 11g  
Protein 17g  
Vitamin A 129% Vitamin C 25%
Calcium 11% Iron 24%
Vitamin K 20 mcg Potassium 743 mg
Magnesium 80 mg