Evidence is mounting on the health benefits of a Mediterranean diet – a diet rich in vegetables, fruits, beans, nuts, seeds, whole grains and healthy fats. Low-fat dairy foods, lean red meats, fish, skinless poultry and eggs are also included in the diet, if desired, but in moderate amounts. This way of eating can lower the risk for heart disease and diabetes and may help prevent certain cancers as well. A recent study in Greece followed 2,500 adults for 10 years. They found that those individuals ranked in the top third as being most adherent to a Mediterranean diet had a 47% decrease in risk for developing heart disease compared to individuals that did not follow the diet (ranked in the bottom third).
Following this diet may be a complete lifestyle change for you, but small goals can help get you there. One way to increase your vegetable consumption is to start your lunch or dinner meal with a salad or vegetable soup. This pasta fagioli soup, or pasta and beans soup, with it’s savory tomato-based broth, is full of vegetables and flavor. It’s also a wonderful light meal with some carrot sticks and hummus, even though my teenage son has declared that soup is not a meal. However you enjoy this comforting soup, you’ll know it’s good for your heart.
Did you try this recipe? Do you have a favorite soup you enjoy? Please click on the title of this post and scroll to the bottom to leave a comment.
Alphabet Soup with Vegetables and Beans
1 sweet or yellow onion, chopped
3 cloves garlic, minced
2 green squash, halved, seeds scooped out with a spoon, halved again and chopped
2 yellow squash, halved, seeds scooped out with a spoon, halved again and chopped
3 carrots, sliced in half and chopped
3 celery sticks, sliced in half and chopped
1 cup fresh spinach leaves, stems removed, chopped
2 cans (14.5 oz. each) petite diced tomatoes
1 can (15.5 oz.) cannelloni (white kidney) beans, rinsed and drained
4 Tbsp. extra virgin olive oil
32 oz. vegetable stock
1 cup water
1 ½ cup alphabet pasta*
¼ tsp. Pepper
1 tsp. Salt
1 Tbsp. Dried parsley
½ tsp. Dried oregano
1 tsp. Basil
1 Bay leaf
Warm olive oil over medium heat and sauté onion, carrot, celery and garlic for 8 minutes.
Add green and yellow squash, salt and pepper and dried herbs (except bay leaf) and sauté another 5 – 8 minutes.
Add spinach and sauté another minute until wilted.
Add beans, tomatoes, stock, water and bay leaf and increase heat to medium-high until simmering.
Once simmering, add pasta and reduce heat to medium once pasta begins to simmer. Let simmer 10 minutes until pasta is cooked through. Reduce heat to medium-low and let simmer 10 more minutes. Add more water if desired. Remove bay leaf before serving.
*For chunky pasta, like elbows, cook pasta separately and add to the soup during the last 10 minutes of cooking.
Recipe compliments of http://www.nourishednation.wordpress.com
This recipe makes for a satisfying and healthy lunch or dinner. It is written for two people, but can be doubled as needed. This is an easy-to-prepare recipe, especially if you happen to have leftover broccoli and couscous in your refridgerator already. The most time-consuming part is preparing the peppers, but it is worth the effort. The roasted peppers are full of flavor and make the perfect “bowl” for the stuffing. If you are vegan, just omit the cheddar cheese. If not, I have to say that the savory flavor of the cheese marries beautifully with the smokiness of the peppers and broccoli. These stuffed peppers are a perfect healthy lunch or dinner, especially if you are following the Mediterranean Diet or looking for a Meatless Monday recipe that will please the whole family.
Click on the Dinner 911 tab (on the top right) for the recipe and be sure to leave a comment at the end of this post to let us know what you think. Just click on the title of this post and scroll down to comment. **Note: This recipe has been removed to make room for another delicious recipe.
For more information on Near East cous cous, click here.
Enjoy and Happy Meatless Monday!
Pasta is big in our family and it’s such an easy and economical meal. I love homemade spaghetti sauce, but I don’t like feeling as though I am chained to the stove while it cooks for hours over a low burner. The crockpot is a great solution for making a decadently thick sauce that tastes good even the first time you serve it. This sauce freezes well and can be used in a variety of dishes. The carrot in the sauce adds sweetness and texture, I promise I’m not trying to “sneak in” vegetables! Any canned, strained tomatoes can be used, but I believe POMI is the best choice for making sauce.
Here’s a link if you want to learn more about POMI Tomatoes.
Click here or on the Dinner 911 page for this recipe – Enjoy!
***What dishes do you use with tomato sauce? Do you have a favorite store-bought sauce? Don’t worry, there is no shame in using a jar sauce! Click on the title of this post and scroll down to leave a comment.***