Sep 14th, 2018 | By | Category: Food and Nutrition

Versatile ways to use your pasta sauce

Minestrone soup is a classic, comforting recipe option for a chilly fall day. Made with zucchini, spinach leaves, kidney beans and marinara sauce, this soup is as healthy as it is delicious. Plus, the Bertolli pasta sauce adds the simple goodness of Tuscan cooking, using a few quality ingredients cooked lightly in olive oil to lock in layers of flavour. Make a large batch of the recipe and freeze to re-heat for easy, nutritious leftovers.

Balsamic Minestrone Soup

Prep time: 15 minutes

Cook time: 15 minutes

Serves: 10

Ingredients:

• 2 tbsp mild olive oil

• 1 large onion, chopped
(about 1 ½ cups)

• 2 large carrots, chopped (about 1 cup)

• 1 jar Bertolli Traditional Marinara with Italian Herbs & Fresh
Garlic Sauce

• 5 cups vegetable broth

• 1 medium zucchini, chopped
(about 1 cup)

• 2 cups lightly packed baby spinach leaves, chopped

• 1 can (15.5 oz.) low sodium red
kidney beans, rinsed and drained

• ½ cup grated parmesan cheese

• 2 cups cooked ditalini pasta

Directions:

1. Heat olive oil in large saucepot over medium-high heat. Add onions and carrots and cook until tender; about 5 minutes. Add sauce and vegetable broth.

2. Stir in zucchini, spinach and kidney beans. Bring to boil, cover and reduce to heat to medium-low. Cook 10 minutes.

3. Stir in cheese and pasta. Cook until heated through; about 5 minutes. Serve with additional cheese and a dollop of pesto if desired.

 

An Asian twist on a classic

Chicken noodle soup is a staple from almost everyone’s childhood, but it’s about time this nourishing classic got a bit of an update. Enter Asian Dumpling and Squash Soup, a fun, flavourful and easy-to-prepare meal.

“Throw in sweet potato, frozen edamame or any vegetables on hand. It’s also a great way to clear out the fridge,” says Tom Filippou, executive chef for President’s Choice cooking school.

Asian Dumpling and Squash Soup

Prep time: 15 minutes

Cook time: 15 minutes

Serves: 4

Ingredients:

• 1 tbsp (15 mL) vegetable oil

• 1 pkg (100 g) shiitake whole
mushrooms, stemmed and sliced

• 1 shallot, thinly sliced

• 2 cloves garlic, minced

• 1 Thai bird’s-eye pepper, halved lengthwise

• 1 tbsp (15 mL) fresh ginger, minced and peeled

• 1 pkg (900 mL) PC ramen broth

• 8 frozen chicken and vegetable
potstickers

• 1 cup (250 mL) frozen diced
butternut squash

• 2 cups (500 mL) lightly packed baby spinach

• 2 green onions, thinly sliced

• 1 tsp (5 mL) sesame seeds, toasted

Directions:

1. Heat oil in large saucepan over medium heat. Add mushrooms, shallots, garlic, pepper and ginger. Cook, stirring occasionally until softened; 4 to 5 minutes.

2. Add broth; bring to a boil. Add frozen dumplings and frozen squash. Cook, stirring occasionally until dumplings and squash are tender; about 5 minutes. Stir in spinach and cook until wilted; about 1 minute. Discard pepper.

3. Divide among serving bowls. Sprinkle with green onions and sesame seeds, dividing evenly.

Chef’s tip: Toast sesame seeds in a dry skillet over medium heat, stirring often, until light golden and fragrant; 2 to 3 minutes.

Nutritional information per serving: Calories 170, fat 7 g (1 g of which is saturated), sodium 900 mg, carbohydrates 23 g, fibre 1 g, sugars 5 g, protein 6 g.

 

Prepare nutritious, tasty fall dishes

One nourishing and budget-friendly pantry staple is pulses, a category of crops commonly grown in Canada that includes lentils, beans, peas and chickpeas.

A new Agriculture and Agri-Food Canada research study shows that the nutritional value of pulses can be enhanced through processing methods. In turn, these nutrient-rich pulses can be used to improve the health benefits of other foods we love to eat.

For example, scientists are experimenting with adding pulse ingredients to bread, cookies, muffins and pasta that can contribute to improved gut health and stabilized blood sugar levels.

Try this delicious lentil patty for a nutritious meat alternative.

Lentil and Feta Patty

Serves: 4

Ingredients:

• 1 cup (200g ) Canadian lentils, green or brown

• 2 cups (500 mL) water

• 1 clove of garlic, crushed

• ½ celery stalk

• 3 tbsp (30 g) white onion, diced

• 1/3 (100 g) feta cheese, diced

• 3 tbsp (25 g) red pepper, diced

• 1 green onion, minced

• 3 tbsp (45 mL) olive oil, divided

• 3 sprigs oregano, chopped

• 2 tbsp (30 g) flour

• 1 egg

• Salt and pepper to taste

Directions:

1. Rinse lentils in cold water. Place them in a suitable-sized saucepan along with the water, garlic, celery and white onion. Bring to a boil; skim if necessary. Cook covered on low heat. When lentils are tender, add salt and cook for another 5 minutes. Be careful not to overcook; the lentils must remain intact. Drain and set aside to cool.

2. While cooking the lentils, sauté red pepper and green onion in 15 mL (1 tbsp) of olive oil until lightly browned. Turn off heat and add oregano.

3. In a bowl, combine lentils, cooked vegetables, egg, flour and feta. Mix thoroughly. Shape patties and cook them in a hot frying pan, using remaining olive oil. Brown evenly on both sides.

Find more information online at
agr.gc.ca/discoveragriculture.

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