This is a new take on classic Portuguese kale soup. The fiery mustard greens perk up the flavour and are tempered by mellow potatoes and beans.
1 - 2 oz (56 g) spicy turkey sausage link
1 Tbsp (15 mL) extra-virgin olive oil
3 cloves garlic, minced
2 carrots, sliced
1 celery stalk, chopped
1 onion, chopped
Sea salt and ground pepper to taste
1 large Yukon Gold potato, peeled and cubed
4 cups (1 L) water or low-sodium chicken broth
2 cups (500 mL) water
1 - 14 oz (398 mL) can great northern beans, drained and rinsed
1 tsp (5 mL) dried oregano leaves
1 tsp (5 mL) sweet smoked paprika
1 large bunch mustard greens, washed and thinly sliced
Slice sausage into rounds. Heat oil in large stockpot set over medium-high heat. Add sausage and fry until lightly browned on both sides, 3 to 5 minutes. Remove to a plate.
Reduce heat to medium. Add garlic, carrots, celery, and onion to pan. Season with salt and pepper. Saute for 5 minutes.
Add chicken broth, water, beans, oregano, and paprika. Cover and simmer until carrots and potatoes are very tender, 20 to 25 minutes.
Stir in greens and simmer just until wilted, 2 to 3 minutes.
For a thicker soup, remove and pur'ee one-quarter of the soup, then stir it back in pot. Stir in sausage.
Each serving contains: 157 calories; 10 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 6 g fibre; 173 mg sodium
source: "Think Green", alive #341, March 2011
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.