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
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.