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Navy Bean Orzo Soup
A fragrant, filling soup. The orzo are nice and slippery on your tongue, kind of like the soups you had as a kid—only healthier, thanks to the greens and antioxidant-rich tomatoes, peppers, garlic and basil. Makes 4 servings. Time: 4 hours
10 cups (2.5 L) water
1 1/4 cups (310 mL) dried navy beans
2 cups (500 mL) orzo
4 large garlic cloves, minced
2 dried red chilies, crushed
2 onion-flavoured stock cubes
2 Tbsp (30 mL) first cold pressed extra virgin olive oil
sea salt and pepper (for Heart Disease use sodium substitute)
1 can (28 oz/796 mL) tinned crushed tomatoes
4 large handfuls of chopped fresh spinach or other green leafy vegetable
a few fresh basil leaves, torn up
Parmesan cheese, grated (optional; omit or use vegan Parmesan for Multiple Sclerosis or Vegan Diet)
In a large soup pot, place the water and beans, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring occasionally, for about 2 1/2 hours. Add the orzo and cook, covered, for another 1 hour or so until everything is tender. Add the garlic, dried chili, stock cubes, olive oil, and sea salt and pepper to taste and cook for a few minutes. Add the crushed tomatoes and cook for 15 minutes. Add the greens and basil and cook for a few more minutes. Sprinkle a little cheese on top of each bowl of soup before serving.
Recipe excerpted from "The Vegetarian Passport" by Linda Woolven (Whitecap Books)
Photo by Michelle Furbacher for "The Vegetarian Passport" (Whitecap Books)
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