continued
White Bean, Roasted Tomato, and Rosemary Soup
Serves 6
Cooked tomatoes are high in the antioxidant lycopene. The addition of spinach, beans, garlic, herbs, and olive oil ratchets up the antioxidant quotient. If you don’t plan to consume all the soup at one meal, place the fresh spinach and green onions into each bowl and ladle the hot soup over it, instead of adding it to the whole batch. The soup will keep better in the fridge, and when reheated, it can easily be refreshed with spinach and green onions.
INGREDIENTS
2 cups canned Italian plum tomatoes
3 cloves garlic, whole
1 tbs. olive oil, divided
1/2 cup diced yellow onion
1 cup cannelini beans, soaked overnight
3 cups low-sodium chicken broth or vegetable broth
2 sprigs fresh rosemary
2 sprigs fresh thyme
1/2 bay leaf
1 cup fresh spinach, chopped
1/4 cup thinly sliced green onion
salt and pepper to taste
PREPARATION
Preheat oven to 400˚F. Place Italian plum tomatoes including juice, and 3 whole cloves of garlic in a 1-quart baking dish. Drizzle with half of the olive oil. Roast uncovered for 45 minutes until tomatoes are slightly browned and charred, and liquid is reduced. Puree tomatoes, leaving mixture slightly chunky. Set aside.
In a two-quart soup or sauce pot, sweat the yellow onion with the remaining olive oil. Add drained beans, chicken or vegetable stock, and a pinch of salt and pepper. Bring to a simmer. Tie the herb sprigs and bay leaf in cheesecloth and add to the pot. Simmer one hour until the beans are tender.
When the beans are tender, remove the herb bundle. Add the roasted tomato puree and bring back to a simmer, adjusting the seasonings with salt and pepper. Remove from heat, stir in the fresh spinach and green onions, and serve.
Per serving: 101 calories, 3g total fat, 8g protein, 13g carbohydrate, 0mg cholesterol, 185 mg sodiumCarrot-Walnut Pate
Serves 8
This delicious, tangy spread packs the one-two power-punch of walnuts and carrots. Rich in plant-based omega-3 oils and beta-carotene, the walnut and carrot combination provides a new way to spread on those phytonutrients and antioxidants. Serve on whole-grain bread, pita, flatbread, or tortilla with lettuce, tomato, onion, pickles, and Dijon mustard for a terrific vegetarian sandwich. Or enjoy it as an appetizer on whole-grain crackers or vegetables.
INGREDIENTS
1/3 cup walnuts, soaked overnight in the fridge and drained
1/2 cup diced celery
1/2 cup thinly sliced green onion
1 cup shredded carrot
1 whole lemon, juiced
1 clove garlic, crushed
salt and pepper to taste
PREPARATION
Place all ingredients in a food processor and purée for approximately 2 minutes, stopping the machine every 15 seconds or so to scrape down the sides of the bowl. Adjust the seasoning with a little salt and pepper.
Per serving: 44 calories, 3g total fat, 2g protein, 4g carbohydrate, 0 mg cholesterol, 12 mg sodiumJan/Feb 2008
