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Traditional Italian Bean and Grain Soup


    Traditional Italian Bean and Grain Soup

    This soup is really a meal in one: vegetables, grains, beans, and heart-healthy, monounsaturated olive oil. The traditional grain used would be faro, an Italian staple that can be found in most gourmet and natural food stores.


    3 Tbsp (45 mL) extra-virgin olive oil
    1 large onion, peeled and sliced into rings
    4 cloves garlic, minced
    2 stalks celery, sliced
    2 carrots, sliced
    2 tsp (10 mL) fresh sage, minced
    2 tsp (10 mL) dried Italian herbs
    8 cups (2 L) vegetable stock
    2 tsp (10 mL) sea salt
    1 14-oz (398-mL) can diced tomatoes or 2 cups (500 mL) fresh
    1 14-oz (398-mL) can cannelloni beans
    1 14-oz (398-mL) can chickpeas
    1 cup (250 mL) cooked grain (brown rice, barley, or faro or combination of all three)

    In a large soup pot, heat olive oil over medium heat and add onions, garlic, celery, carrots, and herbs. Sauté 10 minutes, until onions are soft and the herbs have released their flavour. Add vegetable stock, salt, tomatoes, beans, and chickpeas with their juice.

    Cook 20 to 30 minutes over low heat. Add cooked grains and season to taste.

    Serve with an additional drizzle of olive oil and garnish with flat-leaf parsley or other fresh herbs. Serves 8.

    source:"Food Combinations for a Healthy heart", alive #268, February 2005


    Traditional Italian Bean and Grain Soup




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