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
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.