Mindful Morsels
A serving of this soup is an excellent source of the mineral potassium. Potassium works with sodium to help your body maintain a proper fluid balance, and although potassium is present in many foods, it is vulnerable to being depleted from the body. A diet high in refined foods is linked with potassium loss, as is the overconsumption of coffee. Prolonged diarrhea or the use of diuretics can also lead to potassium deficiencies, and boiling vegetables in large amounts of water causes the potassium to drain off.
Caldo Verde
This soup, which is Portuguese in origin, is usually made with white beans and kale. This version, which uses chickpeas and collard greens, is equally delicious and also lends itself to many adaptations. If you can’t find collards, use kale, and feel free to substitute white beans for the chickpeas. Serve this as the centerpiece of a soup-and-salad meal. Add crusty whole grain bread or ciabatta and a salad of grated carrots with a lemon juice and extra virgin olive oil vinaigrette.
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 1 tsp | cumin seeds | 5 mL |
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 2 | carrots, peeled and diced | 2 |
| 2 | cloves garlic, minced | 2 |
| ½ tsp | cracked black peppercorns | 2 mL |
| 6 cups | Homemade Chicken Stock (see recipe, page 39) or lower-salt chicken broth | 1.5 L |
| 2 | cans (each 14 to 19 oz/398 to 540 mL) chickpeas, drained and rinsed, or 2 cups (500 mL) dried chickpeas, soaked, cooked and drained (see Variation, page 231) | 2 |
| 2 | potatoes, peeled and diced | 2 |
| 2 tsp | paprika, dissolved in 2 tbsp (25 mL) lemon juice | 10 mL |
| 4 cups | shredded collard greens (about one 12 oz/375 g bunch) (see Tips, below) Red wine vinegar, optional | 1 L |
1.In a large dry skillet over medium heat, toast cumin seeds, stirring, until fragrant and they just begin to brown, about 3 minutes. Immediately transfer to a mortar or a spice grinder and grind. Set aside.
2.In same skillet, heat oil over medium heat for 30 seconds. Add onions and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, peppercorns and reserved cumin and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add stock and chickpeas and stir well.
3.Add potatoes and stir well. Cover and cook on Low for 8 hours or on High for 4 hours, until potatoes are tender. If you prefer a smooth soup, working in batches, purée soup in a food processor or blender and return to slow cooker. (You can also do this in the stoneware using an immersion blender.) Stir in paprika mixture. Add collards, in batches, stirring each to submerge before adding the next batch. Cover and cook on High until collards are tender, about 30 minutes. Season to taste with vinegar, if using.
Make Ahead
This dish can be assembled before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 3.
Tips
Shred collard greens as if you were making a chiffonade of basil leaves. Remove the stems, including the thick vein that runs up the bottom of the leaf, and thoroughly wash the leaves by swishing them around in a sink full of warm water. On a cutting board, stack the leaves, 2 or 3 at a time. Roll them into a cigar shape and slice as thinly as you can.
Try a garnish of lean turkey kielbassa (or other lean cooked sausage). One tablespoon (15 mL), finely diced, counts as 1 Free Food/Extra.
Mindful Morsels
One serving of this soup is an excellent source of vitamins A, B6 and K and a good source of folacin, potassium and magnesium. Think of it as a steaming bowl of comfort. Many of the nutrients it contains, such as complex carbohydrates, vitamin B6, folacin and magnesium, help your body manage stress.
Mushroom Lentil Soup
Lentils and mushrooms are a classic combination for a reason — they blend deliciously because each brings out the best features of the other. This hearty soup with its deep earthy flavors makes a great main course in a bowl. Serve it on those evenings when family members are coming and going at different times. Set out a loaf of whole grain bread and the fixin’s for salad and let everyone help themselves.
VEGAN FRIENDLY
MAKES 8 SERVINGS
•Large (minimum 5 quart) slow cooker
| 2 cups | hot water | 500 mL |
| 2 tbsp | dried wild mushrooms (see Tips, below) | 25 mL |
| 1 tbsp | olive oil | 15 mL |
| 1 | onion, finely chopped | 1 |
| 4 | stalks celery, diced | 4 |
| 2 | carrots, peeled and diced | 2 |
| 1 tsp | chili powder | 5 mL |
| 1 | can (28 oz/796 mL) diced tomatoes, including juice | 1 |
| 4 cups | Basic Vegetable Stock or Homemade Chicken Stock (see recipes, pages 38 and 39) or lower-salt broth | 1 L |
| 2 cups | brown or green lentils (see Tips, below) | 500 mL |
| 2 tbsp | freshly squeezed lemon juice Freshly ground black pepper | 25 mL |
| 1 cup | low-fat plain yogurt, optional | 250 mL |
| ½ cup | finely chopped parsley leaves or chives | 125 mL |
1.In a heatproof bowl, combine hot water and dried mushrooms. Let stand for 30 minutes then strain through a fine sieve, reserving liquid. Pat mushrooms dry, chop finely and set aside.
2.In a large skillet, heat oil over medium heat for 30 seconds. Add onion, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add chili powder and reserved dried mushrooms and cook, stirring, for 1 minute. Add tomatoes, with juice, and reserved mushroom liquid and bring to a boil. Transfer to slow cooker stoneware.
3.Add stock and lentils. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours, until vegetables are tender. Stir in lemon and ground pepper. Ladle into bowls and drizzle each with 1 to 2 tbsp (15 to 25 mL) yogurt, if using. Garnish each serving with 1 tbsp (15 mL) parsley.
Make Ahead
This soup can be assembled before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight or for up to 2 days. When you’re ready to cook, continue with Step 3.
Tips
If
