Рецепт Hearty Mushroom, Farro & Ginger Soup {Whole Grains Challenge}
Great job to all of our challengers on making it to Week 4 of the Healthy New Year 6-Week Challenge! Liz and I are excited that so many of you (over 600 now!) are sharing your experiences and asking questions on our challenge Facebook page. Come on over! It’s not too late to join. If you’re not here for the challenge, scroll down for this must-make soup recipe.
In the past weeks, we’ve covered hydration, exercise and portion control.
The Week 4 challenge is something that my family lives, breathes and eats every day: Adding Whole Grains.
Here is where I might insert a rags to riches/white bread to whole grains story, but to be honest, I grew up in a household where we only ate whole wheat bread (“brown bread” in Canada) and whole grain cereals.
As soon as they became available in the mainstream stores, my mum introduced us to brown rice, quinoa, whole wheat pasta and so on. Now the grocery store aisles are a whole grain lover’s paradise…brown rice of every variety, farro, freekeh, wheat berries, spelt. If you’ve ever checked out the section of Bob’s Red Mill products, you know what I mean. Just take a look at their range of whole grains. Your mind will be blown. So many to try, so little time!
There’s something about that nutty flavor and hearty texture, but that’s not the only reason that we love whole grains. If I had a dollar for every healthy benefit that whole grains offer…well, I’d go out and buy more of them!
Let’s start with the fiber. Look at the nutritional information of farro, buckwheat or any other whole grain and you’ll start to feel healthier just by holding the package. Not only can fiber reduce blood cholesterol levels, but it is has the awesome effect of making you feel full. So, if you’re working on portion control, including whole grains in your meals is a great way to go. Fill up on the fiber-filled healthy foods so that you are less likely to crave the so-called “empty” calories (in other words, the junk food).
Whole grains are also rich in iron and B vitamins. Whenever I check out my iron intake in the MyFitnessPal app, I am often low in iron. That’s my cue to work more iron-rich foods into my diet, and whole grains are a great place to start. One of the benefits of B vitamins are kick-starting the metabolism. As every birthday passes, I hear the gears of my metabolism grinding to a sluggish crawl. Bring on the whole grains, I say!
The recipe:
At the risk of patting myself on the back too enthusiastically, I have to say that this vegan soup is unbelievably good. It’s rich and earthy form the dried porcini mushrooms (found in the produce section of most supermarkets), hearty from the simmered, slightly chewy farro and comforting from the fresh ginger and soy sauce-laced broth. The rice vinegar and parsley add a hit of brightness to this satisfying soup.
And guess what? Just one cup of this soup contains 6.7 grams of fiber and 7.6 grams of protein. A power house of health!
If you are refrigerating any leftovers for the next day, the farro will soak up most of the liquid. So, just add some extra vegetable broth when reheating the soup.
Some of my favorite whole grain recipes include my Hearty Chicken Stew with Butternut Squash & Quinoa, Lean Bison & Barley Soup and Easy Cilantro Lime Brown Rice.
Be sure to head over to Liz’s blog to read about her take on whole grains and check out her amazing Freekeh with Tahini, Chickpeas and Pomegranate. Now that’s a recipe I need to try!
A challenge is always so much more fun, and dare we say easier, when you have challenge buddies to keep you motivated and exchange ideas with. Liz and I are excited to share ideas with all of you in our Facebook group, and on Twitter and Instagram using the hashtag #HealthyNewYear. Be sure to tag Liz (@thelemonbowl) and me (@cookincanuck) on Instagram when you post a #HealthyNewYear photo, and feel free to share your photos, ideas and questions in the Facebook group.
Hearty Mushroom, Farro & Ginger Soup {Whole Grains Challenge} Total time 1 hour 15 mins Author: Dara Michalski | Cookin' Canuck Serves: Serves 6 Ingredients
½ oz. dried porcini mushrooms ¾ cup boiling water 2 tsp olive oil, divided ½ medium onion, chopped 3 carrots, cut into half-circles 2 tbsp minced fresh ginger 3 garlic cloves, minced ¼ tsp red pepper flakes ½ tsp ground pepper ¼ tsp salt 1 lb. crimini (baby Bella) mushrooms, thinly sliced ⅔ cup Bob’s Red Mill farro 5 cups vegetable broth 2 tbsp soy sauce 1 tbsp rice vinegar ¼ cup minced flat-leaf parsley Instructions
Place the porcini mushrooms in a medium bowl and pour the boiling water over top. Soak for 20 minutes. Remove the mushrooms and chops. Strain the liquid through a sieve set over a bowl. Reserve the liquid. Lightly coat a large saucepan with cooking spray. Heat 1 teaspoon of olive oil. Add the onion, carrots and ginger. Cook, stirring occasionally, until just tender, about 3 minutes. Stir in the garlic, red pepper flakes and salt and cook for 1 minute. Add the remaining 1 teaspoon of olive oil to the saucepan. Add the crimini mushrooms and cook until the mushrooms are tender, 4 to 5 minutes. Stir in the porcini mushrooms. Stir in the farro and cook for 2 minutes. Add the reserved porcini mushroom liquid and vegetable broth, bring to a boil and simmer until the farro is tender, about 45 minutes. Add the soy sauce, rice vinegar and parsley. Serve. Notes
Weight Watchers Points: 4 (Points+), 3 (Old Points)
When reheating the leftovers, add extra vegetable broth.
Nutrition Information Serving size: 1 cup | Calories: 167.5 cal | Fat: 2.2g | Saturated fat: 0.2g | Carbohydrates: 28.7mg | Sugar: 6.1g | Sodium: 884.3mg | Fiber: 6.7g | Protein: 7.6g | Cholesterol: 0mg 3.2.2925
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.