Here is a nutritional upgrade of the iconic soup that offers a fiery Asian twist. The searing serrano chili pepper is a smaller and more potent version of the jalapeno. If you want your soup to pack more of a punch, include more serrano seeds.
1 1/2 cups (350 mL) sliced dried mushrooms
2/3 pkg (about 6 oz/170 g) soba noodles
1 Tbsp (15 mL) grapeseed or coconut oil
1 lb (450 g) skinless, boneless chicken thighs, cut into 1/2 in (1.25 cm) slices
2 medium-sized carrots, sliced into matchsticks
2 garlic cloves, minced
2 green onions, white and green parts, thinly sliced
1 serrano chili pepper, thinly sliced
1 Tbsp (15 mL) finely minced ginger
1 1/2 tsp (7 mL) Chinese five spice powder
1/4 tsp (1 mL) sea salt
5 cups (1.25 L) no-sodium or low-sodium chicken broth
6 baby bok choy, thinly sliced
3 Tbsp (45 mL) wakame flakes (optional)
2 Tbsp (30 mL) sesame seeds
Place mushrooms in bowl, cover with cold water, and soak until softened, about 30 minutes. Drain, reserving soaking water.
In large saucepan, prepare soba noodles according to package directions. Drain and rinse.
Return pan to stove and heat oil over medium heat. Add chicken and cook until no longer pink, about 6 minutes.
Stir in carrot, garlic, green onions, serrano chili pepper, ginger, five spice powder, and salt. Cook for 1 minute. Pour in broth and 1 cup (250 mL) mushroom soaking liquid. Bring to a simmer and then stir in mushrooms, bok choy, and wakame flakes, if using; heat for 2 minutes. Stir in soba noodles.
Divide soup among serving bowls and garnish with sesame seeds.
Each serving contains: 264 calories; 22 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 30 g total carbohydrates (3 g sugars, 2 g fibre); 471 mg sodium
from "Red Hot Chili Peppers", alive #365, March 2013
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.