My favorite lunch this winter has been soup made from various legumes and an apple. It’s a high fiber, high nutrition repast that stays with you all afternoon. Here’s one easy and convenient way to do it:
Basic Bean Soup
- 1/2 large onion, chopped
- 1 clove garlic, chopped
- 1 can black, red, white, or pinto beans
- 1 can diced tomatoes
- 1 cup beef, chicken or vegetable broth (or more if needed)
- 1/2 to 1 tsp herb blend (Italian, Mexican, French, Asian, etc.)
If you wish, add a bit of chopped carrots, celery, parsnips, kale or whatever nutritious veggies are hanging out in your veggie bin. Saute onion and garlic until soft. Add beans, tomatoes and broth. Sprinkle in herb blend. Simmer 15 to 30 minutes.
In the summer, high-fiber salads make for cool satisfaction.
Basic Bean Salad
- 1 can black, white, red, or garbanzo beans
- 1 can diced tomatoes
- 1/4 cup chopped onions or green onions
- 1 cup cooked brown rice (you can use those pre-cooked brown rices packets or cups if you need to)
- 1 Tablespoon extra-virgin olive oil
- 1 Tablespoon vinegar (red wine, white wine, cider, tarragon, sherry, rice wine etc.)
- 1/2 to 1 teaspoon herb blend (Italian, Mexican, French, Asian, etc.)
Mix all ingredients in the morning. Store covered in the refrigerator until lunchtime.
