Everyday Healthy Cookbook. Dana Jacobi
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This rustic soup is packed with super-healthy ingredients. It tastes even better when made a day ahead. If you have leftovers, on the second day, do as the Italians do and ladle the reheated soup into bowls containing a thick slice of stale whole-grain bread.
Pick over the beans for stones or broken or misshapen beans. Rinse thoroughly under cold running water and drain. Put the beans in a bowl and add fresh water to cover by 3–4 inches (7.5–10 cm). Let soak for at least 4 hours and up to overnight.
Drain the beans and transfer them to a soup pot. Add water to cover the beans generously. Bring to a boil over high heat, reduce the heat to low, cover partially, and simmer gently until the beans are tender, 1–1 1/2hours, depending on the freshness of the beans. Drain the beans, pouring their liquid into another pot or a heatproof bowl. Set aside the beans and liquid separately.
Cut the stems from the kale leaves and discard. Stack the leaves, roll them up lengthwise, and cut crosswise into strips about 1/2 inch (12 mm) wide.
In a soup pot over medium-high heat, heat the olive oil. Add the onion, carrot, and celery and sauté until the onion is translucent, 5–7 minutes. Add the kale and stir until wilted, about 5 minutes. Add the garlic and sauté until fragrant, about 1 minute. Pour the tomatoes into a bowl and, using your hands, crush them into small pieces. Add the tomatoes and their juices to the pot and stir to combine.
Measure the bean-cooking liquid and add water as needed to total 4 cups (1 l). Add the beans and the cooking-liquid mixture to the pot along with the bay leaf and red chile flakes. Bring to a boil over medium-high heat, reduce the heat to medium-low, cover, and simmer just until the beans are heated through, about 10 minutes. Season to taste with salt and pepper.
Ladle the soup into individual bowls and serve right away.
Tuscan-Style Bean & Kale Soup
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4 SERVINGS
3 cups (450 g) cubed seedless watermelon
2 ½ cups (375 g) seeded and
cubed ripe tomato
⅓ cup (75 ml) tomatillo salsa3 Tbsp fresh lime juice
Sea salt and freshly ground black pepper
FOR GARNISH
4 Tbsp (40 g) finely chopped cucumber
4 Tbsp (45 g) finely chopped red onion
½ cup (60 g) halved seedless
red grapes4 tsp chopped fresh cilantro2 tsp grated lime zest
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This refreshing soup is as easy to make as whipping up a smoothie. Whirl it up in the morning, then chill it to serve for dinner at the end of a hot day. Watermelon and tomatoes are loaded with antioxidants proven to benefit your eyes, skin, and more. Using your favorite prepared green salsa lets you give it just the amount of heat you like.
In a blender, combine the watermelon and tomato. Blend until pulpy, 20–30 seconds. Add the salsa and lime juice and whirl just to combine, 5 seconds. Transfer the soup to a container, cover, and chill thoroughly, at least 4 hours.
To serve, if the soup has separated, shake the container well. Season with salt and pepper. Divide the soup among wide, shallow soup bowls. Add the cucumber, red onion, grapes, cilantro, and lime zest, dividing them evenly among the bowls. Serve right away.
Watermelon Gazpacho
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40
4 SERVINGS
½ cup (30 g) dried porcini
mushrooms
½ cup (125 ml) dry white wine1 Tbsp olive oil
2 or 3 large shallots, chopped (about ½ cup/60 g)
2 cloves garlic, minced
8 oz (250 g) fresh cremini mushrooms, brushed clean and chopped
1 tsp minced fresh thymeSea salt and freshly ground black pepper
3 cups (700 ml) low-sodium
chicken or vegetable broth¾ cup (150 g) pearl barley1 Tbsp tomato paste2 tsp fresh lemon juice
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Dried porcini intensify its mushroom flavor and bring the extra savory nuance of umami to this hefty soup. Simmering barley in flavorful broth is an excellent way to get more fiber- and nutrient-rich whole grain into your diet.
Rinse the porcini well to remove any grit. In a small saucepan over medium-high heat, bring the wine to a simmer. Remove from the heat and add the porcini mushrooms. Let stand for 15 minutes. Drain the porcini over a bowl, reserving the liquid, and chop finely.
In a heavy soup pot over medium-high heat, heat the olive oil. Add the shallots and garlic and cook, stirring often, until the shallots are soft, 2–3 minutes. Add the cremini mushrooms, thyme, 1/4 tsp salt, and 1/4tsp pepper and sauté until the cremini release their juices and begin to brown, 4–5 minutes.
Add the porcini-soaking liquid to the pot and bring to a boil, using a wooden spoon to scrape up any browned bits from the pan. Cook for 1 minute.
Add the broth, barley, tomato paste, chopped porcini, and 3 cups (700 ml) water to the pot. Bring to a boil, reduce the heat to medium-low, cover, and simmer gently until the barley is tender, 45–50 minutes.
Transfer about 1 cup (250 ml) of the soup to a blender or food processor and process until smooth. Return the soup to the pot, reheat gently over medium heat justuntil hot, and stir inthe lemon juice. Taste andadjustthe seasoning.
Ladle the soup into individual bowls, and serve right away.
Mushroom Barley Soup
with Fresh Thyme
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4 SERVINGS
8 oz (250 g) fresh collard greens,
stemmed
2 Tbsp avocado oil or coconut oil¾ cup (105 g) chopped red onion ½ cup (60 g) sliced celery
½ cup (75 g) chopped green
bell pepper
½ cup (45 g) sliced green onions, green and white parts
1 cup (245 g) canned diced tomatoes with jalapeño pepper2-oz (60-g) piece smoked turkey wing or thigh
3 cups (700 ml) low-sodium
vegetable broth
1 Tbsp dried thyme
1 bay leaf
1 can (15 oz/425 g) black-eyed peas, drained and rinsed
1 cup (145 g) fresh or frozen
yellow corn kernels
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