An all-around winner for the entire family, this sweet potato soup is slightly sweet with just a hint of spice. The addition of dried apricots makes this soup a beta carotene star, which helps stimulate your body’s immune system—a definite plus in the winter months.
1 Tbsp (15 mL) extra-virgin olive oil
4 shallots, coarsely chopped
4 cups (1 kg) sweet potatoes, peeled and coarsely chopped
1/4 tsp (1 mL) freshly cracked pepper
4 cups (1 L) low-sodium chicken stock
8 whole, organic, sulphite-free dried apricots
Heat medium pot over medium heat. Add oil and shallots. Saute till shallots are slightly golden brown, about 4 minutes. Add sweet potatoes and pepper. Saute for 2 minutes.
Pour in chicken stock. Add apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until sweet potatoes are soft.
Remove soup from heat. Purée soup using a hand-held immersion blender or transfer soup to a blender. Purée till smooth. Serve.
Makes 7 cups (1.75 L).
Each 1 cup (250 mL) serving contains: 98 calories; 2.4 g protein; 1.9 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 351 mg sodium
source: "Winter Vegetables", alive #327, January 2010
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.