Puréeing white beans into this soup gives it a creamy texture and has the added bonus of bumping up the fibre content. Leeks are a good source of iron, magnesium, vitamins A, C, K, and B6, and can also help stabilize blood sugar levels.
2 1/2 lbs (1.25 kg) tomatoes, cut in half and stem ends removed
3 leeks, trimmed, washed, cut in half, and each half cut into 4 pieces
6 garlic cloves, still in their skins
2 Tbsp (30 mL) extra-virgin olive oil
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) salt
Freshly ground black pepper to taste
4 cups (1 L) vegetable stock or chicken stock
1 cup (250 mL) cooked white beans (optional)
Fat-free sour cream or Greek yogourt, for garnish
Fresh basil, for garnish
Preheat oven to 400 F (200 C).
In large bowl toss together tomatoes, leeks, garlic cloves, olive oil, oregano, salt, and pepper. Spread out on rimmed baking sheet and roast, stirring occasionally, until tomatoes are soft and starting to brown, about 1 hour.
Transfer garlic cloves to small bowl and roasted tomatoes and leeks to large saucepan. Squeeze roasted garlic from their papery skins and add to saucepan. Stir in stock and beans (if using) and bring to a boil over high heat. Reduce heat to a simmer and cook soup for 20 minutes.
Purée soup in blender or with immersion blender. Alternatively, soup may be only partially blended, resulting in a chunkier texture.
Can be made up to a week in advance and kept in the refrigerator or frozen.
Just before serving, bring to a simmer while stirring over medium heat. Ladle into serving bowls and garnish with a dollop of sour cream and a few basil leaves.
Each serving contains: 170 calories; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates; 6 g fibre; 325 mg sodium
from "Onions, Garlic, and Leeks!", alive #354, April 2012
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.