This soup is a hearty meal in itself. Chickpeas add a boost of protein while clams are a very good source of iron and selenium, a mineral that may help ward off certain cancers and heart disease.
1 cup (250 mL) dried chickpeas
3 garlic cloves, divided
Leaves from one rosemary sprig
1/8 tsp (0.5 mL) red pepper flakes (optional)
2 Tbsp (30 mL) extra-virgin olive oil, plus extra for garnish
1 cup (250 mL) diced fennel, reserving fennel fronds for garnish
2 Roma tomatoes, diced
1 3/4 lbs (800 g) Manila clams or other small clams, scrubbed and purged
3 cups (750 mL) homemade vegetable stock or organic, low-sodium vegetable stock
3/4 cup (180 mL) small whole wheat soup pasta such as ditalini, orzo, cut spaghetti, or elbow macaroni
1 cup (250 mL) chopped baby spinach
Place chickpeas in large bowl and cover with cold water by 3 in (7.5 cm). Let soak at room temperature overnight.
Drain and rinse chickpeas before placing in large saucepan. Add 5 cups (1.25 L) water, 2 crushed garlic cloves, rosemary, and red pepper flakes (if using). Bring to boil, reduce heat to bare simmer, and cook beans, uncovered, until tender, about 2 hours. Add more water as needed to cover beans. Discard garlic cloves.
In another saucepan, warm oil over medium heat. Add diced fennel and sauté until just starting to soften but not brown, about 5 minutes. Mince remaining garlic clove and add to fennel along with tomatoes and 1/4 cup (60 mL) water. Increase heat to medium-high and add clams. Cover with tight-fitting lid and cook until clams open, about 4 minutes. Discard any clams that have not opened. Remove clams and place in bowl.
Add cooked chickpeas along with their cooking liquid to fennel mixture. Add vegetable stock and bring to simmer over medium heat. Add pasta and cook until just tender but still al dente, about 8 minutes. Stir in clams and spinach and cook another minute. If soup is too thick, adjust the consistency by adding more water. Season to taste with salt and black pepper.
Ladle soup into warmed bowls and garnish with reserved fennel fronds and drizzle of olive oil, if desired, just before serving.
Each serving contains: 423 calories; 43 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 41 g total carbohydrates (4 g sugars, 8 g fibre); 233 mg sodium
source: "Italian Food the Italian Way", alive #366, April 2013
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.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.