Recipe of the Week
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Id like to provide you with an excellent meal that is packed with goodness. It is loaded with fiber and a great “slow” carb meal, meaning it goes through your digestive track slower and thus makes you feel full longer. It is easy to make, cheap to buy, and will feed a family of at least four with some left overs! Tell me more Lee! Ok, it works great as a dinner or a hearty lunch, and did I mention its quick and easy to prepare? It is 16 bean soup and here’s what you need…
16 Bean Soup
– 1 bag of 16 bean soup
– 2 packages of kielbasa (about 2 lbs)
– 1 cup of quinoa
– 1-2 cloves of garlic
– 2 tsp cilantro
– 2 tbsp olive oil
Place beans in water pot and let sit overnight or during the day. Bring to boil and simmer beans for about 30 min until they break up and it thickens. Cut kielbasa into bite size and put them in. Quinoa cooks exactly like rice so boil some water and put a cup of quinoa in to simmer until water gets absorbed (about 20 min). Add garlic, olive oil, and cilantro at the end. Put some quinoa in a bowl and add some of the soup.
Because everyone is different and we all have different eating habits, it may take a few tries before you find a variation you like. You can add tomatoes, potatoes, squash, etc. You do not have to use kielbasa, almost any other meat will do; chicken, steak, pork will work great. You also do not have to use quinoa although I recommend that you eventually learn to use it. Quinoa is actually a grain but provides all amino acids and is a complete protein source unlike all other grains. It is also high in fiber, low sugar, gluten free and exerts a low glycemic load, so very easy on your digestive track. It has been a staple in my diet for the past year, you can get it at Wegmans, or your local health food store.
Wild rice would work as well, or brown rice, but try to stay away from white processed rice that does not give you the fiber and protein that other grains do. Garlic and cilantro are excellent health spices/herbs that add flavor but others you could use are basil, dill, oregano. Olive oil adds some healthy omega 3 fats, so try to stay away from the vegetable oils (soy, corn, canola, and safflower) we get enough of them in other foods and they are more pro-inflammatory (read: not good). Definitely give this a try and store the left overs in the fridge. Enjoy!
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