Greek Bean and Vegetable Soup

 Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!

Ingredients:

• 1 tbsp olive oil

• 1 cup yellow onion - chopped

• 2 cups thin zucchini - sliced on mandolin for uniformity 

• 1/2 cup celery - sliced

• 2 cloves garlic - minced

• 1 cup vegetable stock

• 1 cup water

• 1 can (15 oz) navy beans - rinsed and drained

• 1 cup canned whole tomatoes - coarsely cut up in a bowl

• 4 cups ready-to-eat spinach

• 1/2 tsp dried thyme

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

• 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp

• 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped

• 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal

Preparation:

Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften a bit.

Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook 5 minutes.

Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.

Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.

 Blessed be... and happy cooking!

Spinach & Lentil Soup

 Adapted from a recipe found on KINDA GREEK

One can never have enough soups... So I'm slowly building my collection of soup recipes. Most times I will tweak recipes found on the Net to either make them more diabetic friendly or just to put my own spin on the dish. I invite you to do the same with this very simple version of a traditional Greek soup called Spanaki Me Faki. Enjoy!

Ingredients:

• 1/2 lb dried lentils - rinsed and soaked
• 4 cups chicken stock to start - alternately use vegetable stock for a true vegetarian version.
• 1 lb fresh baby spinach - stems removed
• 1/4 cup olive or avocado oil
• 1 bunch scallions - white and green parts separated
• 2 cloves garlic - sliced
• 1 medium shallot - sliced thin
• salt & pepper to taste
• grated Parmesan cheese (optional at table)

Preparation:

Soak lentils in water for one hour.

Drain and transfer to soup pot and add 4 cups of stock.  Bring to a boil, lower heat, cover and simmer until soft, about 20-25 minutes.

As the lentils cook, remove the course stems from the spinach and tear larger leaves in half.  

Cut the scallion greens into 3/4 – 1” pieces at an angle. Cut the whites into 1/4" discs.

Heat olive oil in a pan and sauté the scallion whites, shallots and garlic until soft and garlic has browned a bit. It may seem like a lot of oil, but we’re basically flavoring the oil to enhance the whole soup. 

Add the sauté to the cooked lentils, oil and all. 

Add more stock if needed, up to three cups depending on your preferred texture. Add spinach and scallion greens and cook on medium heat for about 15 minutes, occasionally mixing as the spinach cooks down. 

Season with salt and pepper to taste. Don’t be shy with the salt, because well... SPINACH! :-) Add final salt & pepper touches at the table for each person's individual taste. Also, try some grated Parmesan as garnish for a touch of Next Level. :-)

Blessed be... and happy cooking!

Chilled Cucumber Soup with Avocado Toast

 Full credit goes to Melissa Clark (New York Times) - Serves 4

This chilled soup will delight your diners on a hot summer day. The flavor pallet is quite intriguing and may need some personal tweaking to suit your tastes. Experiment and enjoy!

Ingredients: 

• 1 lb cucumbers, peeled, halved lengthwise and seeded
• 2 cups buttermilk (or use 1½ cups plain yogurt plus ¼ cup water)
• 1 large clove garlic - smash minced
• 2 anchovy fillets (optional - leave out for vegetarian)
• 2 small whole scallions - trimmed
• ½ jalapeño - seeded, deveined and chopped
• ½ cup packed mixed fresh herbs (like mint, parsley, dill, tarragon, basil and cilantro)
• ½ tsp sherry or white wine vinegar - more to taste
• ¾ tsp kosher sea salt - plus more to taste
• 4 slices baguette or other bread - toasted
• 1 avocado - pitted, peeled and thinly sliced
• ½ lemon
• 2 tbsp crumbled feta cheese
• Extra-virgin olive oil - for serving
• Freshly ground black pepper
• 1 ear of corn - shucked, kernels sliced off
• Fresh dill for serving

Preparation:

In the bowl of a blender or food processor, combine cucumber, buttermilk, garlic, anchovy, scallions, jalapeño, fresh herbs, sherry vinegar and salt. Blend until smooth and adjust seasoning as needed.

Smash avocado slices and spread on the toasted bread. Sprinkle with crumbled feta, squeeze the juice of the lemon half over the top and finish each with a drizzle of olive oil and some pepper. Transfer to a plate and set aside.

Distribute soup between 4 bowls and garnish with raw corn kernels and a drizzle of extra virgin olive oil. Serve avocado toast on the side.

Blessed be... and happy cooking!

Curried Chickpea Stew with Roasted Vegetables

  Full credit for this delicious stew goes to the ADA's Diabetes Food Hub

Get ready to savor a cozy bowl of veggie-filled goodness with this diabetes-friendly Curried Chickpea Stew. Bursting with flavor and roasted veggies, this stew is like a hug for your taste buds and your health.

Ingredients:

• 1 small sweet potato (peeled and diced, for the roasted veggies)
• 1 red bell pepper (diced, for the roasted veggies)
• 2 cups cauliflower florets (for the roasted veggies)
• 1 tbsp olive oil (for the roasted veggies)
• 1/8 tsp salt (for the roasted veggies)
• 1/4 tsp black pepper (for the roasted veggies)
• 2 tsp olive oil
• 1 yellow onion (diced)
• 2 cloves garlic (minced)
• 2 tsp curry powder
• 1/2 tsp ground turmeric
• 1/4 tsp salt
• 1/4 tsp black pepper
• 14-16 oz canned diced tomatoes
• 1 1/4 cup unsweetened coconut milk
• 1 cup vegetable broth
• 15 oz canned chickpeas (rinsed and drained)
• salt and pepper to taste
• handful fresh cilantro or parsley (chopped, for garnish)

Preparation:

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

In a large bowl, toss the sweet potato, red bell pepper, and cauliflower florets with 1 tablespoon of olive oil, salt, and pepper.

Spread the vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 20–25 minutes until they are tender and slightly caramelized.

In a large pot or Dutch oven, heat 2 teaspoons of olive oil over medium heat. Add the diced onion and minced garlic, and sauté until they become fragrant and translucent.

Add the curry powder, turmeric, salt, and pepper to the pot. Stir well to coat the onions and garlic with the spices.

Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the rinsed chickpeas to the pot and stir everything together. Bring the mixture to a boil.

Reduce the heat to low and let the stew simmer uncovered for about 15–20 minutes, allowing the flavors to meld together. Stir occasionally.

Remove the roasted vegetables from the oven and add them to the pot. Stir gently to incorporate them into the stew. Serve the curried chickpea stew in bowls, garnished with fresh cilantro or parsley.

Blessed be… and happy cooking!

Lima Bean & Sauerkraut Soup

Credit for this delicious soup goes to my friend

Lori Lynn, owner of Taste with the Eyes.

Sauerkraut soup, also known as Kapuśniak in Polish, is a traditional Eastern European dish that features fermented cabbage as a key ingredient.

Kapuśniak typically contains a variety of vegetables such as carrots, onions, and potatoes. These vegetables add sweetness and depth to the soup. Instead of potatoes, this version features plump large lima beans. A good source of protein and fiber – large lima beans have a creamy texture, and a slightly sweet, buttery flavor.

Smoked sausage or kielbasa are often added to sauerkraut soup too, as I did here in my version, but the soup can easily be vegetarian by leaving the sausage out and switching to a vegetable stock. It’s a great comfort food, and many variations of the recipe exist, allowing for personal preferences and regional differences.

Dill is popular in Polish cuisine – bright and grassy, herbaceous and aromatic, fresh dill enhances the overall sensory experience of soup. And here, a generous dollop of sour cream balances out the sauerkraut. A good artisan bread with butter is the perfect accompaniment for dunking in the savory sour broth. Enjoy!

Ingredients:

• 3 tbsp olive oil
• 2 carrots - sliced
• 1 celery rib - thinly sliced
• 1/2 onion - diced
• 4 garlic cloves - thinly sliced or smash-minced
• 1 tsp dried thyme
• 1/8 tsp ground allspice
• 2 cups reserved bean water
• 2 cup chicken stock (use vegetable stock for vegetarian version)
• 1 1/2 tsp whole grain mustard (I use Gulden's Spicy Brown Mustard)
• 2 cups cooked lima beans - bean water reserved
• 14-15 oz can sauerkraut - well-drained (and rinsed if less sour flavor is preferred)
• 8-12 oz low sodium turkey kielbasa - sliced to bite size (leave out for vegetarian version)
• sea salt and fresh ground pepper to taste

Preparation:

Heat olive oil in a soup pot over medium heat. Add carrot, celery and onion, cooking until softened. Add garlic, thyme, and allspice and cook a few more minutes, stirring frequently.

Add bean water, chicken stock, mustard and sauerkraut. Raise the heat and bring to a boil. Lower the heat and simmer 15 minutes, then add the lima bean mix and kielbasa to heat through. Season to taste with salt and pepper.

How to cook raw lima beans:

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water.

To Serve Finished Soup:

• fresh dill
• sour cream
• your favorite artisan bread & butter

Ladle hot soup into warm bowls. Top with fresh snipped dill and a generous dollop of sour cream. Serve with bread and butter.

Carnivore Bowl

Vegetarian Bowl

Blessed be... and happy cooking!