banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Traditional Italian Bean and Grain Soup

    Share

    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.

    Advertisement

    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

    Advertisement

    Traditional Italian Bean and Grain Soup

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Smoky Lentil Sloppy Joe Stuffed Peppers

    Smoky Lentil Sloppy Joe Stuffed Peppers

    This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.