Turkey Sausage and Garbanzo Soup

Easy to make, simple and delicious this soup is protein-rich and light in carbs.

The original recipe is spicy but because of my daughter, rather than including the jalapeno in the soup itself, I chop it up put on top with the avocado and chopped cilantro when serving.

Variations:

  • Instead of turkey sausage, use Italian sausage or Mexican chorizo
  • Instead of garbanzo, use white beans (or any other beans)
  • Add one or two chopped carrots
  • Add 1 chopped bell pepper (any color)
  • Add one potato, chopped smalle  so it doesn’t prolong  cooking time
  • The last 5 minutes, add spinach, kale or other chopped greens (swiss chard, mustard greens)
Spicy Turkey Sausage and Garbanzo Soup
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Servings
4 servings
Servings
4 servings
Spicy Turkey Sausage and Garbanzo Soup
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Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Heat olive oil in heavy large Dutch oven over medium-high heat. Add turkey sausage and chopped onion, sauté until sausage is golden brown and cooked through, breaking up sausage with back of fork, about 5 minutes. Add chopped garlic and cook another 3 minutes. Reduce heat to medium.
  2. Add tomatoes with their juices, sliced jalapeño, chili, ground cumin and chopped fresh rosemary. Simmer 10 minutes, stirring frequently.
  3. Add garbanzo beans and 2 cups chicken broth and bring to boil. Reduce heat and simmer soup 15 minutes. If needing additional liquid, add another cup of chicken broth.
  4. Stir in fresh lemon juice.
  5. Season soup to taste with salt and pepper.
  6. Serve topped with sliced avocado and chopped cilantro.
Recipe Notes

Modified from https://www.epicurious.com/recipes/food/views/spicy-garbanzo-bean-and-turkey-sausage-soup-458

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Roasted Salmon with Tomato Olive Salsa

Something magical happens with this combination of tomato, black olives and basil. The flavors fuse with such harmony it makes every bite a feast for the tastebuds.

For a long time I didn’t bother seeding the tomatoes, but the salsa was so runny I finally did and discovered it is really worth it. Simply scoop seeds out with a spoon (I mix the seeds into salad dressing to put them to good use). Removing the seeds makes the salsa more chunky and prevents it from becoming too runny.

The basil is heavenly in this dish, but the salsa is also quite tasty with parsley or cilantro which what I usually have.

I like to serve this with CMF Rice or CMF Quinua usually adding toasted, chopped walnuts for crunch and that extra nutrient boost. Add an arugula (or mixed green salad) tossed with peas or with blueberries, a couple of sliced green onions with CMF Basic Salad Dressing and dinner is complete.

Make this menu for dinner guests, adding an appetizer and dessert, both of which can be made the day before:

Get an extra meal out of it, lunch or another dinner later in the week:

  • Chop up the salmon and toss with leftover tomato olive salsa, arugula and leftover rice for a one-dish salad lunch (or dinner)
  • Spread plain Greek yogurt on a wrap, place salmon, tomato olive salsa and greens and roll it up. Add leftover grains or white beans to make it a more robust meal.

 

Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Preheat oven to 400. Chop tomatoes, olives, basil, onion.
  2. Combine tomatoes, 2 tablespoons oil, olives, basil, capers, garlic, and onion in medium bowl; stir to blend.
  3. Season with with salt and pepper to taste.
  4. Drizzle lemon juice on salmon; sprinkle with salt and pepper. Bake in preheated oven for 10 -12 minutes until begins to flake. Remove from oven.
  5. Let salmon rest a couple of minutes. Cut into serving portions and transfer to plates. Top with salsa.
Recipe Notes

Modified from Epicurious:Grilled Salmon with-Tomato Olive Salsa

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Spicy Kale and Garbanzo Stew

This hearty chili-like stew is loaded with flavor. It’s delicious the first night, even tastier the next day and is one of my favorites to freeze for weeknights when I won’t have time to cook dinner. The trick is to remember to take it out of the freezer and defrost for dinner!

It can easily be a one-dish meal as is, but sometimes I serve it over couscous or mix in leftover grains (barley, rice, quinoa).

Serve it with dollop of plain Greek yogurt and some chopped parsley or cilantro on top.

Spicy Kale and Garbanzo Stew
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Servings
8 servings
Servings
8 servings
Spicy Kale and Garbanzo Stew
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Servings
8 servings
Servings
8 servings
Ingredients
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Instructions
  1. In a medium saucepan heat oil and cook the onions over moderate heat, stirring occasionally, until they become translucent. Add garlic and bell peppers and cook, stirring, for 5 minutes
  2. Add all remaining ingredients and bring the liquid to a boil. Turn down heat simmer the stew, stirring ocassionally, for 45 minutes.
  3. Add the kale and cook another 5 – 10 minutes just until the kale wilts.
  4. Season with salt and pepper.
  5. Serve the stew on the couscous or rice, with a dollop of yogurt if desired.
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Asparagus and Barley “Risotto” with Tomatoes

Fresh, tender asparagus says “Hello Spring!” in a most deliciously way. Buying local means buying seasonal. Shopping at the local Farmer’s Market past couple years has become a marvelous way to connect with nature.

Ditto on the tomatoes.  The sun-ripe flavor of local fresh tomatoes is burst of sunshine in the mouth, utterly incomparable to the grocery store variety shipped from thousands of miles away. Because we are in Texas, tomatoes come early.

Asparagus and sunshine tomatoes join whole-grains for a nourishing meal in this recipe. I made it both as a one-dish dinner for weeknights and also as a lovely side dish with roasted fish fillets or sauteed chicken breasts and the Spinach Orange Salad or any green salad.

Variations:

  • Vegan: skip the Parmesan
  • Replace asparagus with green beans or broccoli
  • Replace barley with short-grain brown rice
Barley and Asparagus Risotto
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Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Barley and Asparagus Risotto
Print Recipe
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time
45 minutes
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Trim one-inch off the asparagus ends and cut into bite-size pieces.
  2. Over medium heat, warm up extra-virgin olive oil in saucepan. Add onion; sauté until transparent about 5 minutes. Add barley and garlic and toast 3 minutes, mixing occasionally. Add 2 cups broth and bring to a boil; reduce heat to medium-low, cover and simmer until liquid is absorbed, stirring frequently, about 7 minutes.
  3. Mix in 2 more cups broth and simmer over low heat until absorbed, stirring occasionally. Add 2 more cups broth and simmer until barley is tender and creamy but still slightly firm to bite, stirring frequently and adding more broth if mixture is dry, about 35 minutes. If it is dry, add another 1/2 cup of broth and place the asparagus on top, cover and steam asparagus for 8 - 10 minutes or until crisp-tender.
  4. Add tomatoes; stir in gently until heated through, about 3 minutes.
  5. Mix in cheese, arugula and lemon peel. Season with salt and pepper. Serve
Recipe Notes

Modified from

Epicurious: Toasted Barley and Asparagus Risotto

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Roasted Tomato Goodness

Tomatoes invoke the flavor of sunshine. Roasted tomatoes rise to a new level of delicious. And they are so good for our bodies. This is a dish to love.

For a vegetarian entree, add 1 cup of diced potatoes and cook the potatoes with the fennel and serve with Kale, Apple and Walnut Salad.

For omnivore dinner guests, serve it with Broiled Chicken Breasts and Artichoke Hearts and the Spinach Pea Salad.

 

Health Benefits of Tomatoes

Roasted Tomatoes with Fennel and White Beans
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Roasted Tomatoes with Fennel and White Beans
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Ingredients
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Instructions
  1. Preheat oven to 425°F. Chop enough fennel fronds to measure 1/2 cup.
  2. Trim fennel bulbs and cut in half vertically. Cut each bulb half ito 1/2-inch-wide wedges.
  3. Heat oil in large ovenproof skillet over medium-high heat until very hot, about 3 minutes. Add fennel wedges in single layer; sprinkle with 1 teaspoon coarse salt. Cook until fennel begins to brown and soften, turning occasionally, 10 to 12 minutes. Add tomatoes, oregano, garlic, and crushed red pepper; sprinkle with 1 teaspoon coarse salt and 1 teaspoon pepper. Fold together gently.
  4. Transfer skillet to oven. Bake fennel and tomatoes until soft, stirring occasionally, about 30 minutes.
  5. Mix in beans and 6 tablespoons chopped fennel fronds. Bake 5 minutes longer to heat through. Transfer mixture to large shallow bowl. Sprinkle with remaining chopped fronds. Serve warm or at room temperature.
Recipe Notes

Source: http://www.epicurious.com/recipes/food/printerfriendly/Olive-Oil-Roasted-Tomatoes-and-Fennel-with-White-Beans-360271#ixzz0wHjQFTXk

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