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HEART HEALTH

Healthy Living Guide

Foods high in saturated fats can contribute to the development of plaque in the bloodstream and increase both the risk and the severity of PAD. Eating heart-healthy foods like fresh fruits and vegetables can dramatically reduce the effects of the disease. By avoiding high fat items and increasing the amount of raw vegetables and fruits in your diet, you can reduce your risk for a number of serious ailments, including type II diabetes and cardiovascular disease, all of which are contributors to PAD.

Spring Minestrone Soup with Chickpeas and Vegetables
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Spring Minestrone Soup with Chickpeas and Vegetables

Recipe by SYLVIA FOUNTAINE
Servings

4

servings
Prep time

15

minutes
Cooking time

45

minutes
Calories

217

kcal
Net Carbs

34.5

Total time

1

hour 

A delicious recipe for Minestrone Soup with Chickpeas and vibrant spring green vegetables. Keep it vegetarian or make it vegan- a simple adaptable recipe that makes for a healthy weeknight dinner. Allow 8-10 hours bean soaking time.

Ingredients

  • 1 cup dry garbanzo beans (or sub 2 cans)

  • 2 tablespoons - Olive Oil

  • 1 Medium Onion - Diced (or sub 2 leeks)

  • 2 Cups Chopped Fennel Bulb or Celery

  • 4-6 Garlic Cloves - Minced

  • 4 Cups Flavorful Stock - Veggie Stock or Chicken Stock

  • 4 Cups of Water

  • 1 Teaspoon of Salt

  • 1/4 Teaspoon Cayenne

  • 1 Teaspoon Coriander

  • 4 Ounces Pasta (like little elbows, orzo, mini-shells, penne)

  • 4 Cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, cauliflower)

  • 1 Tablespoon Fresh Thyme (or 1 Teaspoon Dried)

  • 1/4 Cup Fresh Dill (or Sub Tarragon)

  • 1-2 Tablespoons Lemon Juice, more to taste

  • 1 Cup Chopped Flat - Leaf Parsley or Scallions

  • Garnish Options: finely grated Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons fresh herbs

Directions

  • Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
  • In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
  • Add garlic, cook 2-3 more minutes.
  • Add stock, water, spices and salt and the soaked chickpeas and bring to a boil. Cover and simmer on medium-low for 20 minutes or until chickpeas are tender. (If using canned chickpeas, drain and rinse and simmer 3 minutes.)
  • Add pasta, bring to a boil, and when the pasta is about 1/2 way cooked, add the vegetables. (You don’t want to cook the veggies too long, or they will lose their beautiful green color)
  • When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill or tarragon.
  • Add the lemon juice a tablespoon at a time, tasting.
  • Adjust salt and pepper to taste.
  • Serve in bowls and garnish with more tarragon, gremolata, grated Romano, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.

Notes

  • Serving Size: 1 cup
  • Serving Size: Calories: 217 Sugar: 5.9 g Sodium: 618.1 mg Fat: 5.6 g Saturated Fat: 0.8 g Carbohydrates: 34.5 g Fiber: 5.7 g Protein: 9.1 g Cholesterol: 0 mg

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