minestrone-soup

Fiber helps you lose weight! Make sure you’re getting enough in your diet. Women need about 25g per day.

Here’s what WebMD says:

“Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat.” 

10 Fiber Rich Foods:

  1. Corn
  2. Black Beans
  3. Avocado
  4. Kidney Beans (I have a great minestrone soup recipe that includes kidney beans!)
  5. Brown Rice
  6. Whole Wheat Pasta
  7. Pear
  8. Oatmeal
  9. Raspberries
  10. Parfaits (as pictured) with granola and fruit
Also check out my article about why protein is important

Photo Credit

Rain has returned to the Pacific Northwest and on Sundays like this when it’s grey outside and the wind is blowing, I crave rustic food. I want to sear a chuck roast in hot oil until it’s crisp and browned on all sides and then enjoy the aroma throughout the afternoon as it braises with parsnips, onions and carrots. That is what I wanted to do today. Instead, we have the winter crop of kale to eat, along with collard greens and spring garlic. We also have a nice portion of cheese and spinach tortellini in the freezer that the dinosaurs made. (Check out that earlier post.)

I went into our side yard and cut kale. I looked through our pantry and pulled out cans of beans and tomatoes. I had potatoes, garlic, carrots and almost everything I needed on hand to make minestrone soup.

This was every bit as good as it looks, and I will even go so far to say it rivals the Sunday chuck roast when it comes to comfort food for a wintertime meal.

Minestrone soup, a recipe modified from Food 52. Serves 6 to 8.

I wasn’t going to add this next picture but was encouraged to do so by you-know-who.

Ingredients:

  • 3 tablespoons olive oil
  • 2 slices bacon, chopped into small pieces
  • 1 large onion, peeled and chopped
  • 2 large cloves of garlic, minced
  • 1 leek, trimmed and sliced thinly
  • 3 carrots, peeled and chopped
  • 2 ribs of celery, chopped
  • 1 zucchini, chopped
  • 1 potato, peeled and chopped
  • 4 cups vegetable or chicken stock, preferably homemade
  • 1 (15 ounce can) of cooked chickpeas
  • 1 (28 ounce can) of peeled San Marzano tomatoes, with juice
  • Salt
  • 1 cup kale, chopped fine
  • 1 (9-ounce package) of cheese tortellini
  • Grated parmesan cheese for garnish, optional
  • Basil pesto for garnish, optional
  • Aged balsamic vinegar for garnish, optional

Directions:

Heat 1 tablespoon of the olive oil in a large pot over medium heat. Add the bacon pieces and cook for a couple of minutes, until they start to brown. Add 2 more tablespoons of oil (I didn’t add the additional oil because it didn’t need it) along with the chopped onion. Continue to cook, stirring occasionally for a couple of minutes over medium heat and add leeks. Cook until softened and add garlic. Add the chopped carrot and celery, and stir around for a minute or two. Add the stock, the chickpeas, and then the tomatoes, crushing them with your hands as you go. Add a few generous pinches of salt (be judicious if your stock is salted already). Bring the soup to a boil, then reduce the heat to a simmer and cook for 10 minutes. Add the potatoes and zucchini and continue to cook for an additional 30.

When the vegetables are soft and everything looks divine, add the kale and the tortellini, and continue to cook over a simmer until both are tender and cooked through, 5 to 7 minutes. Taste and add more salt if necessary. Serve garnished with a spoonful of the pesto, a few drops of the aged balsamic, and a generous sprinkling of grated Parmesan cheese, if desired.

I hope you’re enjoying your weekend!