Rip’s Oil-free Low Fat Hummus

1 can chickpeas, rinsed and drained
2 cloves garlic, chopped
2–3 tablespoons fresh lemon juice
1 teaspoon Bragg Liquid Aminos or low-sodium tamari
3 tablespoons water or vegetable broth

Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.
Customize your low-fat hummus by adding one or more of the following:
2 tablespoons toasted sesame seeds
1 fresh jalapeño, seeded and chopped
1 roasted, seeded, and chopped red bell pepper
1 cup dark or Kalamata olives
1 bunch fresh mint
1 cup fresh spinach
1 cup cooked eggplant

SOURCE: The Engine 2 Diet by Rip Esselstyn

Chunky Potato-Leek Soup with Kale

INGREDIENTS:Chunky Potato-Leek Soup with Kale
1 tablespoon very thinly sliced green onion tops
1 tablespoon garlic, minced
1 medium onion, chopped
1 lb. leeks (white and pale green parts), well rinsed and chopped
3 medium russet potatoes, peeled, cut into 1/2-inch dice, divided
4 cups vegetable broth
1 tablespoon grated fresh ginger
1 teaspoon fresh lemon juice (optional)
4 thin lemon slices, seeded

In a pot add 2 chopped potatoes and bring to a boil for about 5 minutes. In a pan saute the onion and garlic, about 15 minutes over medium heat. Chop leeks while the potatoes boil and the onion sautes. Drain potatoes and add back into pot over medium heat. Add leeks, 4 cups broth and ginger. Bring to boil. Cover, reduce heat and simmer until potatoes are tender, about 20 minutes. Remove from heat; let mixture cool slightly, about 10 minutes.

Spoon potatoes and leeks into a food processor. Process until very smooth, stopping to scrape down side of work bowl as necessary. Return soup to saucepan. Bring to simmer, add remaining chopped potato and stir in kale. Ladle into bowls. Garnish each with lemon slices and green onions if desired.

SERVING SIZE: 4 servings

Total Fat……..0.5 g
Cholesterol….0 mg
Sodium…………665 mg
Potassium……1367 mg
Total Carbs….56 mg
Protein…………8 g

NOTES: If you have the time or you have some in your freezer, you can use self made vegetable broth. I usually end up taking a short cut and using Knorr Vegetable Bouillon.

SOURCE: Vegetarian Times