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Chicken, Kamut, and Spinach Soup

Serves 6.


    Chicken, Kamut, and Spinach Soup

    The giant of the grain world, Kamut is great for bulking up soups. This delightful veggie-packed number makes a tasty transition from heavier winter dishes to lighter spring fare. It’s also proof of how a well-made soup can be rich in substance without being rich in calories. Spelt or wheat berries can also work well here as a substitute.


    Flour power

    If you are looking to breathe new life into your pancakes, muffins, pizza crusts, and DIY breads, try incorporating ancient grain flours such as spelt and Kamut. They are made by simply grinding up the grains into a fine powder, which provides significant nutritional advantages over refined all-purpose wheat flour.

    These flours are becoming increasingly available in stores, but you can also make your own by blending whole kernels in a food processor or high-powered blender until powdery. Start by replacing half the flour in a recipe with an ancient version, and experiment from there.


    Chicken, Kamut, and Spinach Soup


    • 2/3 cup (150 mL) Kamut
    • 2 tsp (10 mL) grapeseed, extra-virgin olive, or camelina oil
    • 3/4 lb (350 g) ground organic chicken
    • 1 yellow onion, diced
    • 2 carrots, chopped
    • 2 celery stalks, thinly sliced
    • 1 yellow bell pepper, chopped
    • 1/4 tsp (2 mL) salt
    • 2 garlic cloves, minced
    • 1 Tbsp (15 mL) tomato paste
    • 1 Tbsp (15 mL) herbes de Provence or Italian seasoning
    • 1/4 tsp (1 mL) black pepper
    • 1/4 tsp (1 mL) red chili flakes
    • 5 cups (1.25 L) low-sodium chicken or vegetable broth
    • 1 - 14 oz (398 mL) can low-sodium diced tomatoes
    • 6 cups (1.5 L) spinach, tough ends trimmed
    • 2 Tbsp (30 mL) red wine vinegar


    Per serving:

    • calories201
    • protein17g
    • fat9g
      • saturated fat2g
      • trans fat0g
    • carbohydrates17g
      • sugars6g
      • fibre3g
    • sodium290mg



    Place Kamut and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer covered over low heat until tender, about 50 minutes.


    Heat oil in large saucepan over medium heat. Add chicken and heat until browned. Remove chicken from pan and set aside. Add onion, carrot, celery, yellow bell pepper, and salt to pan; heat until vegetables have softened, about 6 minutes. Add garlic; heat for 1 minute. Add tomato paste, herbes de Provence or Italian seasoning, black pepper, and chili flakes; heat for 30 seconds.


    Add broth and tomatoes to pan, bring to a simmer, and heat covered for 15 minutes. Stir in cooked Kamut, chicken, spinach, and red wine vinegar; heat for 5 minutes.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.