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Roughing it: a bowlful of heart-healthy, fiber-rich soup quite simply does the heart good!

Soup may be as old as civilization. Perhaps there is some lingering tribal instinct that bids us to boil and bubble combinations of vegetables, spices, and other ingredients to create a welcome and warm entree during the cold Midwestern winters or as an appetizing prelude to a more elaborate meal.

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!
(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
4 tablespoons brewer's yeast
2 tablespoons miso (soybean
Lemon slices

Place lentils in bowl, cover with
cold water, and let soak while preparing

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.

(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.

(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
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
Grated Parmesan cheese


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.

(Makes 8-10 servings)

2 gallons water or beef stock
1/2 cup barley
1 bunch carrots, peeled and
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
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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No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2008 Gale, Cengage Learning. All rights reserved.

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Title Annotation:Heart Beat
Publication:Saturday Evening Post
Article Type:Recipe
Geographic Code:1USA
Date:Jan 1, 2008
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Next Article:The gift of gab.

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