Posts in category: Health

Summer Squash Soup With White Beans And Kale

Imagine yourself relaxing in the Tuscan countryside as you sip on the savory broth of this light-and-bright soup. Yellow summer squash, kale, and cannellini beans are simmered to tender perfection and seasoned with zesty lemon juice. Add a crack of black pepper, and bon appétit.

This sunny soup is earthy, light, and bright with lots of satisfying textures in a deliciously simple broth. Totally oil-free, this dish highlights the flavors of fresh summer produce and hearty cannellini beans—making it the perfect clean-out-the-pantry recipe. Not a fan of kale? Feel free to substitute spinach, Swiss chard, collard greens, or any other leafy greens you enjoy.

INGREDIENTS

• 1 cup finely chopped leek (white part only)
• 3 cloves garlic, minced
• 2 teaspoons dried Italian seasoning
• 6 medium yellow summer squash, halved lengthwise and sliced ¼-inch thick (6 cups)
• 2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
• ½ of a bunch kale, stemmed and cut into ½-inch strips (2 cups)
• 2 tablespoons lemon juice
• ¼ teaspoon sea salt
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. Preheat a large pot or Dutch oven over high until a drop of water sizzles when added. Add leek, garlic, and Italian seasoning. Cook 3 minutes, stirring constantly.
2. Add squash, beans, kale, and 4 cups of water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 15 minutes or until squash is tender. Stir in lemon juice, salt, and pepper.

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Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/tasty-vegan-mediterranean-recipes/

Freekeh Tabbouleh With Grapefruit

Freekeh is a cereal grain most commonly used in North African cuisine and is the delicious base of this meal-worthy salad. The tender grains expertly anchor the zesty flavors of grapefruit, mint, parsley, and scallions that comprise this unique twist on tabbouleh. Avocado slices add a delightful creaminess you won’t want to skip!

In this colorful, meal-worthy salad, nutty freekeh anchors the zesty flavors of grapefruit, cucumber, and fresh herbs. If you don’t have freekeh on hand, you can substitute another chewy whole grain, such as bulgur. Grapefruit juice is all you need for the dressing. Be sure to squeeze as much as you can from the grapefruit membranes after you’ve removed the sections.

INGREDIENTS

• ½ cup dry freekeh
• 2 red grapefruit
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained
• 1 medium avocado, peeled, seeded, and sliced
• 1 cucumber, chopped (1 cup)
• ⅓ cup thinly sliced scallions (green onions)
• ½ cup chopped fresh parsley
• 1 tablespoon chopped fresh mint
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. In a medium saucepan bring 1¼ cups water to boiling; stir in freekeh. Return to boiling; reduce heat. Cover and simmer about 20 minutes or until freekeh is tender and most of the water is absorbed. Place freekeh in a fine-mesh sieve; run under cold water. Drain well.
2. Meanwhile, using a paring knife, cut off a thin slice from both ends of each grapefruit. Working with one grapefruit at a time, place a flat end on a cutting board and cut away the peel and the white part of the rind, working from top to bottom. Working over a large bowl to catch the juices, hold the grapefruit on its side and cut into center between one section and membrane. Cut along the other side of the section next to the membrane to free the section. Repeat with remaining sections. Place sections in bowl with juice. Squeeze membranes over bowl to extract as much juice as possible before discarding.
3. Add freekeh, chickpeas, avocado, cucumber, scallions, parsley, and mint to bowl with grapefruit. Toss gently to combine. Season with salt and pepper.

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Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/tasty-vegan-mediterranean-recipes/

Mediterranean Lentil And Spinach Soup

A medley of fresh veggies simmer in a flavorful broth with hearty lentils to create a stew that really hits the spot. The aromatic flavors of oregano and cumin are laced throughout this dish, which is light enough for warm days but substantial enough for cold nights. Feel free to garnish with a squeeze of lemon juice.

This hearty lentil soup gets its bright flavor from fresh tomatoes and wilted spinach. A colorful array of chopped celery, onion, carrots, and squash add loads of dimension to this easy soup, which is light enough for warm days but nourishing enough for chilly nights.

INGREDIENTS

• 32 ounces low-sodium vegetable broth
• 1 cup brown or green lentils, rinsed and drained
• 1 medium onion, chopped (1 cup)
• 2 stalks celery, chopped (½ cup)
• 1 carrot, chopped (½ cup)
• 3 cloves garlic, minced
• 1 green zucchini or yellow squash, cut into ½-inch pieces
• 1 teaspoon ground cumin
• 1 teaspoon fresh oregano, snipped
• 2 medium tomatoes, chopped (2 cups)
• Sea salt and freshly ground black pepper, to taste
• 4 cups fresh baby spinach

INSTRUCTIONS

1. In a 6-qt. Dutch oven combine the first six ingredients (through garlic) and 1 cup water. Bring to boiling over medium-high; reduce heat. Simmer, covered, 25 to 30 minutes or just until lentils are tender.
2. Stir in squash, cumin, and oregano. Simmer, uncovered, 10 minutes more or until squash is tender. Stir in tomatoes; heat through. Season with salt and pepper. Remove from heat. Before serving, stir in spinach.

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Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/tasty-vegan-mediterranean-recipes/