This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself.
1 Tbsp (15 mL) extra-virgin olive oil
1 large onion, peeled and minced
2 garlic cloves, peeled and minced
6 cups (1.5 L) low-sodium chicken or veggie stock
3/4 cup (180 mL) dry white wine
1/2 cup (125 mL) quinoa, well rinsed
1 1/2 cups (350 mL) green beans, trimmed and cut into 1 in (2.5 cm) lengths
2 cups (500 mL) canned white beans, drained and rinsed
2 large carrots, chopped
2 stalks celery, chopped
1/2 cup (125 mL) frozen petite peas
2 large ripe tomatoes, chopped
3 Tbsp (45 mL) chopped fresh basil
Freshly ground black pepper, to taste
Parmesan cheese, for garnish
In large Dutch oven or stockpot, heat olive oil over medium heat. Add onion and sauté until softened. Add garlic and cook for 1 minute more.
When garlic is fragrant, add stock, bringing it to a boil. When stock is boiling, lower heat to allow mixture to come to a simmer. Next add wine, quinoa, beans, and other vegetables and continue to simmer (covered) for 15 minutes.
Add fresh basil and ground black pepper, and cook for a further 5 minutes.
Ladle into bowls and serve with grated Parmesan cheese and crusty gluten-free or whole grain buns.
Each serving contains: 314 calories; 16 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 394 mg sodium
source: "Legume Love", alive #388, February 2015
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.