Winter Soup Ideas – Easy as G.G.B. (Grains, Greens and Beans)
One of our favorite things about winter is the food! Warm and satisfying comfort food always sounds like a good idea on a chilly day. And comfort food doesn’t automatically mean heavy or unhealthy. With a bit of planning, your winter meals can be both healthy and hearty.
One of our “healthy hacks” for winter comfort food is to look for soup recipes with G.G.B. Grains, greens and beans, that is!
• Grains. Whole grains are nutrient dense, and packed with fiber and plant-based protein
• Greens. Dark, leafy greens like kale and chard hold up well in soups, and are high in vitamins and minerals that are important for good oral health, including vitamins A, C and K.
• Beans. Packed with plant-based protein, beans are also a great source of smile-protecting minerals such as calcium and phosphorus.
We found an amazing veggie-based stew recipe at the blog Cooking Classy.
The one-pot meal has G.G.B. and more! It’s packed with protein, loaded with veggies and great reheated for leftovers the next day:
Mediterranean Kale, Cannellini and Farro Stew – Makes 6 Servings
2 Tbsp olive oil
1 cup carrots diced (about 2 medium)
1 cup chopped yellow onion (1 small)
1 cup chopped celery (about 2)
4 cloves garlic, minced
5 cups low-sodium vegetable broth
1 14.5 oz can diced tomatoes
1 cup farro, rinsed
1 tsp dried oregano
1 bay leaf
Salt, to taste
1/2 cup slightly packed parsley sprigs (stems included)
4 cups slightly packed chopped kale, thick ribs removed
1 15 oz can cannellini beans, drained and rinsed
1 Tbsp fresh lemon juice
1/2 cup Feta cheese, crumbled, for serving
Heat oil in a large pot over medium-high heat.
Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer.
Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste.
Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 – 15 minutes longer until both farro and kale are tender.
Adding in cannellini beans and heat through, about 1 minute.
Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests).
Serve warm topping each serving with feta cheese.
Enjoy every drop of this hearty winter stew knowing every bite is as healthy as it is delicious.
Even with the healthiest meal, be sure to maintain your oral health habits – brushing twice a day, flossing daily and schedule regular visits to your dentist.