As a registered dietitian and nutrition journalist, I’ve spent close to 25 years pouring over food and nutrition research.  And it’s led me to one conclusion as to how we can all live healthier, more vibrant lives. The answer: Eat more whole plants. In fact, there are now hundreds of studies backing up the notion that the healthiest diet on the planet is a plant-based one.

Contrary to popular belief, a plant-based diet really is more about what you can eat, rather than what you can’t eat. When most people hear the words “plant-based diet,” raw fruits and vegetables are usually the first thoughts that come to mind.  But a plant-based diet consists of a variety of whole plant foods, including fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and legumes.

Legumes are the perfect example of a plant-powered “protein package.” This means that legumes are packed with beneficial nutrients like fiber, vitamins, minerals, and phytochemicals, and essentially void of the “bad stuff”, like saturated fat and sodium. In fact, legumes are as near to a perfect food as you can find. A half-cup portion, on average, contains at least 20% of our daily needs for fiber, folate, and manganese, 10% of our daily needs for protein, potassium, iron, magnesium, and copper; and 6-8% of our daily needs for selenium and zinc.  Research now indicates that eating legumes regularly can offer a variety of health benefits, including lower blood cholesterol levels, lower body weight, and lower rates of heart disease, hypertension, some types of cancer, and diabetes.

Aside from their nutritional perks, legumes are even friends to Mother Earth. Farmers discovered long ago that rotating their crops with legumes would replenish their soil. This is because legumes possess a unique ability to “fix nitrogen,” or transfer nitrogen from the air into the soil, reducing the need for synthetic fertilizers.

As if these benefits alone aren’t enough motivation to increase your intake of legumes, it helps to know that legumes are easy to cook, shelf stable, and economical. And a whole world of legumes awaits your discovery: lima beans, garbanzo beans, split peas, lentils, pinto beans, and kidney beans, just to name a few. They can easily be incorporated into soups, salads, wraps, or served as simple side dishes. You can also take a spin on legumes by trying them in alternative forms such as flours. These high-protein, nutritious flours are perfect alternatives for those with wheat and gluten allergies. Not only that, they can also pump up the nutrition in many of your recipes for baked goods. Simply replace a small amount of wheat flour in your recipes with legume flour and you’ve boosted your intake of plant-powered benefits.

Whether you’re a plant-powered vegan, vegetarian, or omnivore, I recommend you eat at least one ½ cup serving of legumes every day in order to promote your optimal health.

Red Lentil Stew with Root Vegetables

By Sharon Palmer, RD, The Plant-Powered Dietitian

This thick, colorful stew, which calls upon root vegetables, is easy on your wallet and delicious on your taste buds. Try serving it as a light lunch with a salad and rustic, whole grain bread; or for dinner with whole grains such as barley, farro or quinoa on the side.

Makes 6 servings

Ingredients:

1 tsp Extra Virgin Olive Oil
2 medium Parsnips, sliced
2 medium Carrots, sliced
3 stalks Celery, sliced
1 medium Onion, sliced
1 medium Potato, peeled, diced
2 cloves Garlic, minced
½ tsp Low-Sodium Herbal Blend (i.e. Mrs. Dash)
½ tsp Smoked Paprika
1 tsp Thyme
2 cups Low-Sodium Vegetable Broth
4 cups Water
1 ½ cups red lentils, dried

Instructions:

1. Heat olive oil in a large pot. Add vegetables, garlic, and seasonings, sautéing for about 10 minutes.
2. Add broth, water and lentils. Cover pot and cook for about 20 minutes, until vegetables and lentils are tender.

Nutritional Information per Serving:

Calories: 278
Carbohydrates: 50g
Protein: 14g
Fat: 4g
Sodium: 60mg
Fiber: 10g

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today’s Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

With cold and flu season still in full swing, we wanted to share this comforting chicken soup recipe with you from Nadia Hassani, author of Spoonfuls of Germany. Nadia writes about traditional German cuisine on her blog and wrote a cookbook by the same name. In Germany, wheat farina is used for many different recipes and is not solely regarded as a breakfast cereal, as it is in the United States. She wanted to share this recipe with you, which has been adapted to use our whole grain brown rice farina. Nadia emigrated to the United States in 1998 and found there was a lot left to be explored  in German cuisine here. She took up the challenge of writing Spoonfuls of Germany to bring more awareness to the diversity of German food and get a taste of the German culture. The revised and expanded edition of Spoonfuls of Germany will be available this Spring, see her website for details.

(c) Ted Rosen

Chicken Soup with Gluten-free Farina Dumplings

Soup:

• 3 pounds Chicken Pieces with bones, most skin removed
• 1 large Onion, peeled and chopped
• 2 medium Carrots, peeled and chopped
• 2 medium stalks Celery including the greens, chopped
• 4 Parsley Sprigs, chopped
• 1 Bay Leaf
• 1 tsp Black Peppercorns, crushed

Dumplings:

• 1 cup Milk
• 3/4 cup (4 1/2 oz) Brown Rice Farina
• 1 Egg
• Salt
• Freshly grated Nutmeg

1. For the soup, rinse the chicken under cold water and place it into a large heavy pot. Add 2 quarts water and the remaining soup ingredients. Bring to a boil and skim off the scum that forms on top. Reduce the heat to a simmer and cook, covered, for 1 hour.
2. Remove the chicken and the bay leaf from the soup. Let cool slightly, then take the meat off the bones and chop it into bite-size pieces. Set the meat aside. Return the pot with the soup to the stove and salt to taste. Keep the soup hot over very low heat; do not boil.
3. For the dumplings, bring the milk to a boil in a small saucepan. Stir in the farina and cook over low to medium heat, whisking constantly, until it thickens, about 6 minutes. Remove from the heat. Stir in the egg and blend well. Season with salt and nutmeg.
4. Return the meat to the soup and bring to a simmer. Using two wet dessertspoons, shape small dumplings and gently drop them into the soup. Dip the spoons in cold water every so often so the dumplings slip off the spoons more easily.
5. Simmer for about 10 minutes, or until the dumplings float on top. Make sure the soup does not boil, or the dumplings will fall apart.

Makes 6 servings

Shortcut:

Chicken soup from scratch always tastes best, but instead of chicken pieces and water you can also use 2 quarts good-quality chicken broth and 1 to 2 boneless, skinless chicken breast halves. Cut the meat into bite-size pieces and cook with the remaining soup ingredients for 20 minutes, then follow the recipe as above.

Even though it’s technically Spring, the weather sure hasn’t been cooperating in most of the country and a hearty, flavorful Winter soup sounds like just the thing to warm you up on a chilly evening. Pair this with crusty bread for a meal that’s sure to leave you warm and cozy. This recipe was developed by our Label Content Manager, Michelle (who also writes the beautiful blog Je Mange la Ville).

Spelt Winter Minestrone

(makes about 6 servings)

• ¾ cup Spelt Berries, soaked overnight
• 1 strip Bacon, diced (can be omitted for a vegetarian version, replace with 1 tbsp Olive Oil)
• 3 cloves Garlic, minced
• 1 White Onion, finely chopped
• 2 Carrots, washed and chopped
• 1-1/2 cups peeled and cubed (about ½-inch) Butternut or Acorn Squash
• 1 tsp dried Oregano
• ½ tsp dried Thyme
• 1 Bay Leaf
• 1 (28 oz) can San Marzano Peeled Tomatoes
• 1 (15 oz) can Red Kidney Beans, drained and rinsed
• 5 cups homemade or low-sodium vegetable broth
• 1 bunch Tuscan Kale, stalks removed, leaves chopped
• Garnishes: chopped fresh basil, olive oil, shaved Parmesan cheese

Add bacon to a large soup pot and cook over medium heat until crispy. Remove and set aside. Keep pot with bacon fat on the heat and add the garlic, onion, carrots, squash, oregano, thyme and bay leaf. Cook, stirring occasionally, for about 10 minutes over medium-low heat.

Add the tomatoes (squish them up with your hands first) and tomato liquid from the can, kidney beans, drained soaked spelt and vegetable broth. Cover and simmer for about 30 minutes.

After that, add the kale and reserved bacon. Cook for 10 more minutes, uncovered. If the soup is too thick, thin it with a little more broth or water. Season with salt and pepper to taste.

Garnish with basil leaves, drizzled olive oil and shaved Parmesan cheese.

Note: for a summer version, replace butternut squash with zucchini and the kale with trimmed green beans and/or baby spinach and add in the last 15 minutes of cooking time.

A simple chili recipe that is sure to be a hit for game day. Make this super easy on yourself and break out the Crock Pot. Soak the beans overnight, then throw everything in the slow cooker first thing in the morning and you’ll have a delicious pot of chili by halftime, no sweat. Substitute meatless grounds or tvp for the ground beef if you want to make this vegetarian. Dress it up with shredded cheese, diced avocado, sour cream and sliced olives. Add a side of cornbread or tortilla chips and you have yourself an easy solution to dinner. Double this recipe for a big crowd.

13 Bean Chili

•     1-1/4 cups 13 Bean Soup Mix (or 1-1/4 cups of your favorite dried beans)
•     1 lb Ground Beef
•     1 medium Onion, chopped
•     Garlic, as desired
•     2 – 8 oz cans Tomato Sauce
•     1 tsp Sea Salt
•     1 pinch Pepper
•     1 – 2 Tbsp Chili Powder

Directions

Step 1

Soak 13 Bean Soup Mix overnight or soften by boiling five minutes and allowing to soak at least one hour.

Step 2

Drain beans and cover with water and simmer until tender (about 3 hours).

Step 3

Brown beef and drain. Add one chopped medium onion and garlic as desired, two 8 oz cans of tomato sauce, spices and the cooked 13 Bean Soup Mix. Simmer all together one hour.

Makes 5 servings

Confetti Cornbread

•     1-1/4 cup combination diced Red Pepper, Fresh or Frozen Corn, and Jalepeño Pepper
•     1-1/2 cup Buttermilk
•     1-3/4 Unbleached White Flour
•     1-1/2 Tbsp Baking Powder
•     1/4 tsp Baking Soda
•     1 tsp Salt
•     1/2 cup packed Brown Sugar
•     2 Tbsp Honey
•     2 Tbsp Unsalted Butter, melted
•     2 large Eggs
•     1-1/4 cup Corn Grits/Polenta or Medium Grind Cornmeal
•     1/2 – 3/4 cup Pumpkin Seeds (optional, see note below)

Directions

Soak Polenta in 1 ¼ cup Buttermilk, cover and refrigerate overnight. Remove from refrigerator 1 hour before proceeding.

Sift flour, baking powder, baking soda and salt together. Stir in soaked polenta and brown sugar. In another bowl, dissolve honey in melted butter. In third bowl, whisk eggs with remaining ¼ cup Buttermilk.

Add honey and egg mixtures to flour mixture. Stir in corn and peppers until evenly dispersed. Preheat oven to 350°F. Grease a 9” cake pan and pour in cornbread.* Bake for 30-45 minutes or until center is springy and toothpick inserted comes out clean. Cool in pan for 20 minutes before serving.

*Editor’s note: To make this like the picture above, sprinkle 1/2 – 3/4 cup pumpkin seeds across the top of the batter before baking.

With the excess of Thanksgiving behind us, a simple and easy meal for Meatless Mondays seems like the perfect thing to end a long post-holiday Monday. I think I’ve shared this recipe before, but I wanted to break it out again because it is so easy and delicious. The oat groats and barley add to the creaminess of the soup, but you could substitute other grains (like brown rice, wild rice, steel cut oats, pearl barley, etc.) if these two are not handy or you want to make a gluten free version. Serve this with a refreshing green salad and crusty whole grain bread for a complete meal that is sure to comfort you after an exhausting day. Save time by soaking the grains overnight or cooking them in the crock pot while you’re at work.

Creamy Mushrooms & Grains Soup

• 1 Salt & Pepper to taste
• 1 cup  Whole Oat Groats
• 1 cup Whole Hull-less Barley
• 6 cups Water
• 3 cups Milk (any kind)
• 1/4 cup Sherry
• 1/4 cup Soy Sauce or Tamari
• 2 tsp Paprika
• 1 Tbsp Parsley Flakes
• 3 cups Mushrooms, sliced (any type)
• 1 small Leek, sliced

Directions

Combine oat groats and barley with water and bring to boil. Turn heat down, cover and simmer for 45 minutes. Add milk, soy sauce, sherry, spices and vegetables to cooked grains and bring to boil. Turn down heat, cover and simmer for 30 minutes. Serve with your favorite bread and enjoy!

Makes 8 servings.

Thanksgiving hasn’t gone very well for me these past couple of years. Don’t get me wrong, I adore the gathering of family and friends, and the sweet and savory aromas that waft through the house for hours in anticipation of the big meal are the ultimate comfort. But what’s been happening is that I’ve been getting ill. The arduous preparations combined with the heavy, butter-laden fare have taken their toll on my body, and now twice in a row I’ve been laid up in bed when I should have been celebrating. This year, I’ve resolved to take a different path, one that involves less stress, more nutrition, and – I’m hoping – much more fun.

Never a huge fan of turkey, I’ve composed a soup that could be served as a main dish alternative or as an accompaniment to the traditional meal. It’s hearty and satisfying without being heavy, and while it does need a bit of time to simmer, the preparation is not overly involved. It can also be made a day or two in advance and reheated just prior to serving.

The flavors here are comforting and complementary. The sweetness of the butternut squash is echoed by the chicken apple sausage, and the kale imparts a subtle bitterness. Sautéed aromatics and herbs give it depth, while the wild and brown rice blend provides added nutrition. Thyme is a favorite of mine, but feel free to change things up if you wish; rosemary and sage would also work well in this dish.

Hearty Wild and Brown Rice Soup with Autumn Vegetables

Makes 9 cups

Ingredients:

• 1 Tbsp Olive Oil
• 1 cup finely diced Onion
• 2 cloves Garlic, minced
• 14 ounces Sweet Apple Chicken Sausage, casings removed and sausage cut into ¼-inch slices
• 2 ½ quarts (10 cups) Low-Sodium Chicken Stock
• 1-½ cups Bob’s Red Mill Wild and Brown Rice Blend
• 2 Bay Leaves
• 1-½ tsp dried Thyme
• ½ tsp Kosher Salt
• 1/8 tsp freshly ground Black Pepper
• 3 cups medium diced Butternut Squash
• 3 cups thinly sliced Lacinato (dinosaur) Kale
• Plain Greek Yogurt, for serving

Instructions:

1. In a large pot or dutch oven, heat the olive oil over medium high heat, then add the onion, garlic, and chicken sausage pieces. Sauté until the sausage is brown and the onions are tender about 8-9 minutes, stirring only occasionally. Increase the heat if needed to achieve color on the meat but also be mindful of the garlic, which can burn easily at high temperatures.
2. Next, add the chicken stock, rice, bay leaves, thyme, salt, and pepper to the pot. Bring to a boil, then reduce the heat to medium and simmer for 30 minutes, stirring occasionally. Add the butternut squash, simmering for an additional 10 minutes. Finally, add the kale and simmer for 10 more minutes until the rice, squash, and kale are tender.
3. Taste the soup and add additional salt and pepper if desired. Serve with a dollop of Greek yogurt.

Pepper Lynn is a blog focused on loving people well through nourishing food. Emphasizing freshness and simplicity, it’s my joy to share what I’m cooking up as I encourage readers to learn, grow, and be adventurous in the kitchen

This delicious recipe comes form Lanie Smith of The Vintage Cook. The Vintage Cook is dedicated to recipes your Grandma used to make, with a twist. I’m a little in love with her blog just for its vintage appeal, but also because it’s kind of what Bob’s Red Mill is all about- doing things the old fashioned way with a modern twist! We hope you enjoy this recipe- we think it’s fabulous!

What is it about black beans? They’re masculine. That’s why men love them. My husband even orders them at restaurants if he is lucky enough to see them on the menu. I’ve been making black bean soup for years, but usually from canned beans because I’m a “day of” cook. I’m not so organized that I can plan a day ahead for dinner and everyone knows you have to soak dry beans over night.

Or do you?

On a package of Bob’s Red Mill Black Bean Soup Mix the directions read something like “Put broth and beans in a pan and boil.” Easy enough.

Bob’s Bountiful Black Bean Soup Mix is unique because it has a few other beans mixed in. The black-eyed peas, pearl barley and navy beans subtly enhance the flavor of the black beans.

Black Bean Soup and Shepherd’s Pie are two of my favorite autumn comfort foods so I decided to combine them into one dish for a warm and filling dinner. There is no meat but you’d never miss it. All of the flavors from Shepherd’s Pie are presented in a bowl of black bean soup. Hearty and Delicious.

Shepherd’s Black Bean Soup

• 1- 1/4 cup Bob’s Red Mill Bountiful Black Bean Soup Mix
• 5 cups filtered Water (may need more)
• 1 medium sized Onion, chopped
• 1 (14.5 oz.) can Petite Diced Tomatoes in Juice
• 2 stalks Celery, chopped
• 2 cloves Garlic, peeled and chopped
• 1/4 tsp Seasoned Salt
• 2 (14 oz. cans) Vegetable Broth
• 2 Tbsp Ketchup
• 1 dash Worcestershire Sauce
• 1 Bay Leaf
• 1 cup Carrots, peeled and diced
• 1 cup frozen Peas
• 1 ear of Corn, shaved from cob

Topping:

• 2 cups prepared Mashed Potatoes*
• 3/4 cup Sharp Cheddar Cheese, fresh grated

1. Place 1 ¼ cup Bountiful Black Bean Soup Mix (rinsed and sorted) in a large stock pan with 5 cups water and bring to a boil for 5 minutes. Reduce heat to medium and add onion, tomatoes, celery, garlic and seasoned salt. Cook for 30 minutes covered, stirring every 5 minutes. Reduce heat to med-low and cook for 1 hour.

2. Remove lid and check beans firmness. Continue cooking and stirring until they are just soft and most of the liquid has evaporated out. Add one can of broth and continue to stir. Remove one cup of the soup from the pot and puree in the blender or food processor until smooth, return it to the pot.

3. Add other can of broth, along with the ketchup, worcestershire, bay leaf and carrots. Cook 20 more minutes on medium heat until carrots are cooked through. Stir in peas and corn; reduce heat to med-low. Cover and cook for 10 minutes.

4. In a medium bowl, heat mashed potatoes. Stir in the cheese. *prepared mashed potatoes from your refrigerator or deli section. Or can make your own!

5. Remove bay leaf and ladle soup into bowls. Top with a dollop of the mashed potato-cheese mixture. Serves 4 to 6

This is the type of soup that needs to be cherished. A little bowl will make you wish you had the entire pot sitting in front of you. One spoonful in  and the subtle spice complimented with the creamy garbanzo will make you well aware that this soup will become a favorite in your household. Enjoy!

Spicy Cream of Garbanzo Soup

•  1-1/2 – cups of Garbanzo Beans
• 6 cups of Chicken or Vegetable Broth
• 2 medium-sized Tomatoes
• 3  Chile de Arbol (stems removed)
• 1/2 Onion
• 4 Garlic Cloves
• 1 Bay Leaf
• Nice Olive Oil
• Salt and Pepper to taste

Soak beans overnight.

Drain and rinse beans.

Add broth, garbanzo beans, tomato, chile de arbol, onion, garlic, and bay leaf to a pot over a medium high flame and bring to a boil.

Once boiling, reduce flame to a simmer, cover pot with lid and simmer for 2 hours.

Discard bay leaf.

Add all ingredients to a blender, and blend till smooth.

Serve right away.

Garnish with chopped tomatoes and drizzle top with olive oil and salt and pepper.

Recipe serves 4 to 5 bowls

By: Nicole Presley of Presley’s Pantry

www.presleyspantry.com

This simple, yet hearty recipe comes from Karen of Chasing Tomatoes. Of her blog, Karen writes, “Chasing Tomatoes is all about food made from scratch that not just tastes good, but is also easy to make and share with your family.  Connecting at the table with those you love is central to my family, and something that I want to share with readers.  I like to teach them that they don’t need to be scared of their kitchen, cooking is something they can do themselves!”

Spicy Beef and Bean Soup

• 4 cloves of Garlic, minced
• 1 Onion, chopped finely
• ½ Sweet Red Pepper, cored and chopped finely
• 2 ribs of Celery, chopped
• ½ Jalapeño Pepper, seeded and chopped finely
• 1 lb Stewing Beef, cut into bite sized pieces
• 2  tsp Chili Powder
• 1 tsp Cumin
• 1 tsp Oregano
• ¼ tsp cayenne (optional)
• 1 cup Bob’s Red Mill Whole Grains and Beans Soup Mix
• 6 cups Beef Stock
• ¾ cup Red Wine
• 1 Lime
• ¼ cup chopped fresh Cilantro

In a large stock pot over medium heat, brown the stewing beef in about 2 tbsp of olive oil in batches until all sides are browned.   Using a slotted spoon, remove the beef to a plate and set aside.  Using the same pot,  sauté the garlic, onion, red pepper, celery, and jalapeno in a bit of oil over medium heat for about 5 minutes, stirring, until softened.  Sprinkle in the chili powder, cumin, oregano, and cayenne.  Continue to cook and stir for about 2 minutes.  Pour in the red wine, stirring to bring up any brown bits off the bottom.   Add the beef back to the pot with any juices, along with soup mix and beef stock.   Bring to a boil over medium heat and then turn down to low, cover, and allow to simmer for 1 ½ hours, stirring occasionally.

Before serving, zest the lime directly into the soup, then cut the lime in half and squeeze the juice from one half into the pot.  Stir in the cilantro, then ladle into bowls and serve with big pieces of warm cornbread.

Serves  4

I love Fall. The heat is gone, the leaves are changing colors, college football is in play and soup season is here. There’s nothing like a warm bowl of savory, satisfying soup. Am I right?

I always feel creative and confident when I am making soup. I make use of pantry staples, cut up fresh veggies for aromatics and use whole grains or beans to make it a wholesome, well-rounded and healthy meal.

My Sausage, Sweet Potato and Rosemary 13 Bean Soup is no different. With 13 beans this soup is high in fiber, rich in protein and low in fat. Oh, and it tastes delicious. So have seconds, people. But before you do let me tell you more.

Each component of the soup is rich and flavorful on its own, but together it’s greater than the sum of its parts. I begin with classic aromatic vegetables like celery, carrots and onions. Add your favorite spicy sausage and buttery sweet potatoes and it gets better. But what ties it all together? Two things: Bob’s Red Mill 13 Bean Soup Mix and fresh rosemary.

The rich, stick-to-your-ribs heartiness combined with the fresh lemon and pine scents of rosemary is a hit. Each bite has a variety of beans, spicy sausage, sweet potato and a wonderfully, seasoned broth.

Make some Sausage, Sweet Potato and Rosemary 13 Bean Soup tonight and celebrate fall’s best dish: soup.

Sausage, Sweet Potato and Rosemary 13 Bean Soup

by Becky of Project Domestication

Ingredients:

• 1-1/4 cups Bob’s Red Mill 13-Bean Soup
• 1-2 Tbsp Olive Oil
• 1 lb Hot or Spicy Sausage
• 1 large Carrot, chopped
• 2 stalks Celery, chopped
• 4 cloves Garlic, minced
• 1 large Red Onion
• 6 cups Chicken Broth
• 3 cups water
• 2-14.5 oz. cans Diced Tomatoes
• 3 Bay Leaves
• 1 Tbsp Rosemary
• 1 Sweet Potato, chopped
• 1/2 tsp freshly cracked Pepper (or to taste)
• 1 tsp Kosher Salt (or to taste)

Directions:

Soak beans overnight or up to 24 hours. Heat a large stockpot on medium heat. Brown sausage. If sausage is overly fatty, drain drippings. Set sausage aside. If using drippings add carrots, onion and celery. If not using drippings add olive oil.

Cook aromatics until soft, about 5 minutes. Add garlic and cook for another minute or two. Add chicken broth, water and tomatoes then stir. Add bay leaves, rosemary, sweet potato, salt and pepper. Bring to a boil and let simmer for 1-1/2 to 2 hours or until all beans are soft. Adjust seasonings to palate preference.

*This soup freezes well.

About Becky:

Becky is a Utah native and proud of it. She authors Project Domestication, which chronicles her journey in cooking, travel, baking and all things domestic. She loves using high-quality ingredients, especially if it means learning something new and being able to enjoy a special treat with those she loves. You can connect with her on twitter at @DomesticBecky.