This recipe makes a meal complete with grains from the pasta, protein from the beans, and plenty of vitamins, minerals, and fibre from the veggies. Try adding a little sesame tahini to the finished dish to add calcium and a little more protein. As a garnish use a quality Parmesan cheese for additional flavour or substitute nutritional yeast to add B vitamins and many more minerals.
4 cups (1 L) vegetable stock
2 14-oz (398-mL) cans crushed tomatoes
2 Tbsp (30 mL) tomato paste
1 large potato, skin on and cubed
1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
2 to 4 Tbsp (30 to 60 mL) Italian seasoning, fresh or dried
1 14-oz (398-mL) can kidney beans
1 large zucchini, sliced, or 2 cups (500 mL) green beans, chopped
1 cup (250 mL) uncooked whole wheat rotini or shell pasta
1 Tbsp (15 mL) sesame tahini (optional)
Salt and pepper to taste
1/2 cup (125 ml) Parmesan cheese, coarsely grated
In a large soup pot combine vegetable stock, tomatoes, tomato paste, potato, onion, celery, carrot, and Italian seasoning. Bring to boil and reduce heat. Simmer for 15 to 20 minutes.
Stir in kidney beans, zucchini or green beans, and pasta. Simmer another 10 to 15 minutes until vegetables are tender. Add tahini, if desired. Season to taste with salt and pepper.
Ladle into soup bowls and garnish with Parmesan cheese or nutritional yeast. Serve with warm crusty peasant bread. Serves 8.
Source: alive #265, November 2004
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.
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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.
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