Flavour With Health

Flavour With Health

Taste is very important to human and but health is always the king. Taking care of health and having a delicious meal sounds like a tough job, but actually, it is not. We bring you two of very tasty and really healthy food recipes, that you can easily prepare and eat without fretting about health.

1.  Kohlrabi, Potato & Leek Soup

Serving: 8

Total Time: 60 min 

Ingredients

1 15-oz. can Chickpeas (Rinsed)

4 tbsp. Olive Oil (Divided)

½ tsp. Garlic Powder

½ tsp. Onion Powder

2 lbs. Leeks, White and Light Green parts only (Halved lengthwise sliced 1/2 inch thick, and washed thoroughly)

3 Cloves Garlic (Minced)

1 tbsp. Minced Fresh Rosemary (Plus More for Garnish, or 1 tsp. Dried)

2½ cups Unsalted Vegetable Broth

2½ cups Water

1 Bay Leaf

1 lb. Russet Potatoes (Peeled
and Diced)

1 lb. Kohlrabi (Peeled and Diced)

1 tbsp. Cider Vinegar

1 tsp. Salt

Ground Pepper to Taste

Method

1. Preheat oven to 350°F.

2. Pat chickpeas dry with a kitchen towel, then place on a rimmed baking sheet. Bake, stirring occasionally, until crisp all the way through, 45 to 50 minutes. Transfer to a bowl and toss with 1 tbsp. oil, garlic powder, and onion powder. Set it aside.

3. Meanwhile, heat two tbsp. oil in a large pot over medium heat. Add leeks; cover and cook until softened, about fifteen minutes.

4. Stir in garlic and rosemary and cook until fragrant, for 1 minute. Add broth, water, bay leaf, potatoes, and kohlrabi. Bring to a boil. Reduce heat to low, cover and simmer until the potatoes and kohlrabi are fork-tender, for 15 to 20 minutes. Remove from heat.

5. Discard the bay leaf and let the soup cool slightly. Add the remaining 1 tbsp. oil, vinegar, and salt and stir to combine. Transfer the soup to a blender in batches and puree each batch until smooth. (Use caution when blending hot liquids.) Then, season with pepper.

6. Top each serving with 2 tbsp. of crispy chickpeas. Garnish with fresh rosemary, if desired.

Per serving: CAL 225, CARB 32 g (6 g fiber, 5 g sugars), FAT 8 g (1 g sat. fat), PROTEIN 7 g, CHOL 0 mg, SODIUM 463 mg.

 

2. White Beans & Tomatoes with Kale Pesto

Serving: 4

Total Time: 20 min

Ingredients

1 cup Packed Baby Kale

2 tbsp. Pine Nuts (Toasted)

1/4 cup Parmesan Cheese (Grated) 

1 clove Garlic (Halved)

1/2 tsp. Lemon Zest

1 tbsp. Lemon Juice

1 tbsp. Water

1/2 tsp. Kosher Salt

2 tsp. Extra-Virgin Olive Oil (Divided)

3 cups Grape Tomatoes (Halved)

2   15-oz. Can Reduced-Sodium Cannellini Beans (Rinsed)

1/2 tsp. Ground Pepper

Method

1. Combine kale, pine nuts, Parmesan, garlic, lemon zest, lemon juice, water, salt, and 1 tablespoon oil in a food processor. Process until nearly smooth, scraping down the sides as necessary. Set aside.

2. Heat the remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add tomatoes and cook, stirring occasionally, until slightly soft, about 2 minutes. Add beans and cook, stirring occasionally, until heated through, about 3 minutes. Season it with pepper.

3. To serve, top the bean mixture with the pesto.

Per serving: Cal 288, Carb 35 g (11 g fiber, 4 g sugars), Fat 11 g (2 g sat. fat), Protein 14 g, Chol 4 mg, Sodium 435 mg.