Healthy Living @ Himmelfarb – Soups by Whole Foods

On Tuesday, March 26, Himmelfarb Library’s Healthy Living @ Himmelfarb initiative welcome Whole Foods Market Foggy Bottom back to the library for another cooking session.  This time, quick nutritious soups were featured, along with a casserole, and we’re pleased to share the recipes!

Butternut Squash Soup

Serves 4

Ingredients

1 tablespoon olive oil

1/2 medium onion, chopped

2 cups 1” cubes butternut squash

1 yukon gold or red potato, peeled and cubed

2 cups vegetable broth Salt and pepper to taste Coconut milk (optional)

Method

Heat oil in a large saucepan over medium heat. Add onion saute until translucent (3-5 minutes).

Add squash, potatoes, and vegetable broth and bring to a boil. Reduce heat to a simmer and cook until squash and potatoes are tender, about 20-25 minutes.

Let the soup cool for about 10 minutes, then transfer to food processor and puree. Return to pot and if using coconut milk, stir in until desired creaminess is reached.

 

Tuscan White Bean Soup

Serves 4

Ingredients

2 tablespoons extra-virgin olive oil

1 cup diced yellow onion

2 large garlic cloves, roughly chopped

2 cups low-sodium vegetable broth

2 cups packed fresh spinach

2 tsp dried Italian seasoning

1/2 (14.5-ounce) can diced tomatoes

1 cup 365 frozen brown rice

1/2 (14.5-ounce) white beans, drained and rinsed

Method

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer.  Add broth, dried Italian seasoning, tomatoes, and potato; cook 15 minutes. Add spinach and beans and cook until spinach is wilted. Ladle into bowls and serve.

 

Whole Wheat Pasta with Tomato and Veggies

Serves 2

Ingredients

4 ounce whole wheat pasta

1/4 cup chopped onion

1/4 cup water or low-sodium vegetable broth

1/4 cup chopped carrots

1/4 cup chopped red or green bell pepper

3 cloves garlic, minced

1 cup baby spinach, chopped

1/2 (14.5 ounce) can diced tomatoes

1/2 tsp dried Italian seasoning

1/4 tsp crushed red pepper flakes

Salt and pepper to taste

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot.  Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, bell pepper, garlic and cook until vegetables are tender.  Stir in spinach, tomatoes, Italian seasoning and crushed red pepper. Bring to a boil.

Reduce heat to low and simmer 5-7 minutes or until vegetables are very tender and sauce is thickened.  Stir in reserved pasta cooking water and heat through, then stir in pasta.

 

Butternut Squash and Macaroni Casserole

Serves 4

Ingredients

2 tablespoons olive oil

1/2 onion, thinly sliced

2 cups 1” cubes butternut squash

1/2 (15 ounce) can coconut milk

Salt and pepper to taste

1tsp dried sage

2 cups dry whole wheat elbow macaroni

1/4 cup chopped toasted walnuts

1/4 cup whole wheat bread crumbs

Method

Preheat oven to 350°F. Lightly oil a 8 or 9-inch casserole dish; set aside.

Heat oil in a medium pot over medium heat. Add onions and cook, stirring often, until softened,5 to 7 minutes. Add squash, coconut milk, salt and pepper and bring to a boil. Cover, reduce heat to medium low and simmer until squash is tender, about 20 minutes. Stir in sage and simmer 1 minute more. (This part can be made ahead, up to 1 day in advance.)

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm, about 8 minutes. Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts, salt and pepper and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until just golden brown and hot throughout, about 30 minutes.

 

This entry was posted in Healthy Living @ Himmelfarb, Special events. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s