Roughing it: a bowlful of heart-healthy, fiber-rich soup quite simply does the heart good!
Whatever the reason or season, there's nothing like a bowl of home-style made-from-scratch soup. And when created with fiber-rich lentils, dried peas and beans, soup also helps reduce the risk of developing heart disease, among other chronic conditions. In a Harvard study of 40,000 male professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Put simply: Whole grains do a heart good!
Take the taste test! Fresh from the Post's test kitchens, these high-fiber recipes from the Fiber & Bran Better Health Cookbook will please even the pickiest palate!
LENTIL SOUP (Makes 8 servings) 2 cups lentils Cold water 1 1/3 tablespoons butter 3 tablespoons sesame or soy oil 4 cloves garlic, finely chopped 3 onions, chopped 1 large bunch celery, chopped 1/3 cup celery leaves, chopped 3 carrots, thickly sliced 1/2 cup brown rice 6 tablespoons chopped parsley 2 quarts water or vegetable stock 2 teaspoons salt and 1/2 teaspoon pepper 4 tablespoons brewer's yeast (optional) 2 tablespoons miso (soybean paste) Lemon slices Place lentils in bowl, cover with cold water, and let soak while preparing vegetables. In heavy kettle, heat butter and oil and saute garlic, onions, celery, celery leaves, carrots, brown rice and 1/2 the chopped parsley for about 3 minutes. When onions have wilted, drain lentils and add to other vegetables. Add water or stock, salt, pepper and yeast. Bring to boil, cover and simmer until vegetables are tender (about 11/2 hours). Remove 2/3 cup broth and mix with miso until smooth. Return to kettle and cook 20 minutes. Serve in individual soup bowls garnished with lemon slices and remaining parsley. Variation: Barley or millet can be used in place of brown rice. BEST BARLEY SOUP (Makes 8 servings) 8 cups vegetable stock 1/2 cup barley 1 bunch carrots, sliced thin 1/2 cup celery, diced 1/3 cup onions, chopped 1 cup tomatoes, chopped 11/3 cups fresh peas, shelled Salt (optional) 2/3 cup parsley, chopped (garnish) Simmer barley in vegetable stock 1 hour. Prepare vegetables and add to stock. Cook covered for 20 minutes over low heat or until all vegetables are soft. Taste for seasoning. Serve in tureen sprinkled with chopped parsley, accompanied by whole-wheat crackers or rye bread. ROMAN BEAN SOUP (Makes 7 cups) 1/2 pound dried beans (pinto, cranberry, kidney, red bean or any combination) 3 quarts water or vegetable stock 3 stalks celery 3 carrots 1 onion 3 tablespoons oil (safflower, peanut or corn) 3 tablespoons chopped parsley 2 cloves garlic, crushed 1 cup canned tomatoes 4 teaspoons salt 1/8 teaspoon dry basil or 1/4 teaspoon chopped fresh basil 1/2 cup brown rice, or small seashell pasta Grated Parmesan cheese [ILLUSTRATION OMITTED] Carefully pick over the beans to remove any foreign particles. Place in large saucepan. Cover with water or stock. Add celery, carrots, and onion. Cover and simmer 11/2 hours or until beans are almost tender. Saute parsley and garlic in oil 2 minutes and add to soup. Add tomatoes. Season with salt, pepper, and basil. Cover and simmer 30 minutes longer. Remove 2 cups whole beans to save for later. Put remaining ingredients through food mill or process in blender or food processor. Put soup back in soup kettle, adding water or vegetable stock if soup seems too thick. Taste for seasoning. Add rice or seashell pasta to soup and simmer until they are tender. The rice will take longer than seashells. Add whole beans to soup. Taste again for seasoning. Serve soup very hot, garnished with Parmesan cheese. BOHEMIAN VEGETABLE SOUP (Makes 8-10 servings) 2 gallons water or beef stock 1/2 cup barley 1 bunch carrots, peeled and chopped 2 onions, peeled and chopped 4 potatoes, peeled and diced 2 stalks celery, sliced 1 cup diced turnip 1 bay leaf 4 basil leaves or 1/2 teaspoon dried basil 1 bunch parsley 2-3 tablespoons tamari (soy sauce) 4 tablespoons margarine 1/2 cup whole-wheat flour Put water or beef stock (or water fortified with beef base) into large pan. Bring to boil. Add barley and simmer 1 hour. Prepare vegetables; add them and tamari to soup. Cook until vegetables are almost tender. Heat margarine in small saucepan. Stir in flour and cook 1 minute. Add 2 cups stock and stir until well blended. Add mixture to soup. Simmer until soup thickens. Taste for seasoning, adding more tamari if necessary. Serve soup in large tureen and accompany with whole-grain dark bread.
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|Title Annotation:||Heart Beat|
|Publication:||Saturday Evening Post|
|Date:||Jan 1, 2008|
|Previous Article:||Climbing every mountain.|
|Next Article:||The gift of gab.|
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