Minestrone Soup (source: The Cancer Fighting Kitchen by Rebecca Katz) Yield: 8 cups A classic, hearty soup, which also is very versatile. You can different vegetables, such as green beans, squash or potatoes. Try with cannellini beans, or other whole grains such as orzo or couscous. Ingredients: 1 ½ Tbsp olive oil 1 cup yellow onion, finely diced 1 cup peeled and diced carrots 1 cup celery, finely diced 1 cup zucchini, diced 1/2 tsp garlic, chopped 1/4 tsp dried oregano 1/4 tsp dried thyme 1/4 tsp fennel seeds, crushed Pinch red pepper flakes ¼ tsp salt ¼ tsp ground black pepper 4 cups vegetable broth (preferably low sodium) 1-14 oz. can diced tomatoes 2 cups cooked kidney beans (if canned, preferably low sodium and rinsed) 2 cups chopped escarole (can substitute kale or spinach) 1 cup farro, cooked (can substitute cooked orzo) 1/4 cup chopped parsley Instructions: 1. Heat olive oil in a soup pot over medium heat. Add onion and a pinch of salt and sauté until golden brown, about 2 minutes.
2. Add the carrots, celery, zucchini, garlic, oregano, thyme, fennel, red pepper flakes, salt and black pepper. Sauté about 4 minutes over medium high heat.
3. Pour half a cup of broth to deglaze the pot and let cook until broth reduces by half.
4. Add remaining broth, diced tomatoes and kidney beans. Cover and bring to a boil. Lower the heat and simmer for 10 minutes.
5. Stir in the escarole and farro. Cook for another 3 minutes. Stir in parsley. Cover and remove from heat.
6. Serve with basil lemon drizzle (see next recipe) or a sprinkle of parmesan cheese, if desired.
Basil Lemon Drizzle (source: The Cancer Fighting Kitchen by Rebecca Katz) Yield: ½ cup Here is a recipe for a tasty condiment that is quick and easy to make, and complements most foods including vegetables, chicken, fish or eggs. Make a batch and keep in the refrigerator for 7-10 days.
Ingredients: 1 cup fresh basil leaves 1 Tbsp fresh lemon juice ½ tsp lemon zest 3 Tbsp olive oil 1/8 tsp salt
Instructions: Put all of the ingredients into a food processor and process until well blended. It should be a “pourable” consistency.
Storage: Can be frozen for up to 2 months.