Minestrone soup

Ingredients -

Penne Pasta - 1/2 cup
Black eyed peas-  1 cup ( cooked )
Cannellini beans - 1 cup ( cooked)
Tomato puree or crushed tomatoes -  1/2 cup
Whole tomatoes - 1 ( chopped)
Celery ( chopped) -1/2 cup
Zucchini - 2 ( cut and cubed )
water / vegetable stock - 5 cups
V8 juice - 1 cup ( opt.)
Parsley leaves - 1 Tbsp ( chopped)
Onion -  1 ( finely chopped )
Carrot -  1/4 cup ( chopped)
Black Pepper - 1/2 tsp'
Basil  - 1/2 tsp
Dried oregano - 1/4 tsp
Garlic  ( minced ) - 1tsp
Sugar - 1tsp ( opt.)
Olive oil  - 1 Tbsp
Salt
Parmesan cheese -1 Tbsp For garnishing
Bay leaf - for garnishing
Recipe -

1.  Heat 1 tsp olive oil in the pan. Saute garlic,onion,celery , zuchhini onion, carrot,pasta whole tomatoes and tomato puree for 5 mins.
 2. Now add the cooked beans, dried oregano, black pepper and salt.
3. Mix 1 cup V8 juice into 5 cups of water ( if vegetable stock is not available ) and then add this into the pan. Let it cook for 10-12 minutes as pasta takes 12 mins. to cook.

4. Garnish it with Parmesan cheese, bay leaf and now add 2 tsp olive oil on the top. Serve hot.
5. One can only use Kidney beans or black eyed peas if the cannellini beans are not availale.

This healthy soup contains pasta ( cereal ) , Beans ( pulses and legumes) and Parmesan as a protein source  , vegetables ( source of fibre), water, Olive oil ( good quality fat).
Italian dictionary describes Minestrone ( Minestra) as a medium thick vegetable soup. The authentic origin of Minestrone comes from countryside contadina families. To use the leftovers , they invented this dish, so the ingredients vary from time to time and place to place. One thing doesn't vary, however is the fact that it's a staple of Italian cuisine.
( source - Where is the Minestrone ? By Peter Carusone )
According to Angello Pellegrini , Italian -American writer of great heart , soul and humor says of Minestrone, the best time to go for Minestrone with a vengeance is in the Fall. Its a seasonal as well as regional dish. By using the dry beans and the whatever vegetables available one may prepare it during any time of the year, But if one wants the best , it must be made in the early fall months when all the fresh ingredients like fresh Basil the real secret ingredient of the soup is available. ( A country inn cookbook )

pasta salad with pesto sauce

Ingredients -

For Pesto sauce -

Basil leaves  - 20 no.
Pine nuts      - 1 Tbsp
Garlic           -2-3 cloves
Parmesan cheese  - 1 Tbsp
Olive oil         -  1 Tbsp
Salt

Boiled wheat pasta -  2 cups
Boiled black beans - 1 /2 cup
Boiled pinto beans  - 1/2  cup
corn                       -  1 cup

Recipe  -

1. Grind all the ingredients for pesto sauce in the grinder.
2.  Boil the wheat pasta and the beans.

3.  Mix the pasta, beans, corn and 3 Tbsp pesto sauce together.

 This dish contains wheat pasta, beans and corn. Also, the pesto sauce has basil, oilve oil and pine nuts. All these  ingredients used in the dish are very nutritious. Wheat pasta as a cereal source, beans as a legumes & pulses source , corn as a veggie source, and nuts ( protein + fats) , oilve oil as a source of good fatty acids makes this dish, a really complete well balanced meal.

Pine- nuts are very good source of iron. It is an excellent source of B1 & B3, manganese ,copper,magnesium, molybdenum,zinc, B2 , vitamin E and potassium.

Broccoli soup

Broccoli is a member of cabbage family. The name is derived from latin name '' Branchium " which means branch or arm. Broccoli provides a complex of tastes and textures ranging from the soft and flowery florets to the fibrous and crunchy stem.
Native country - Europe

Nutritional benefits -

1. Although low in calories, it is most nutrient-dense food.

2. A cup of Broccoli provides same amount of protein as a cup of rice or corn , but less amount of calories.

3. It is an excellent source of Vitamin A,C,K , Folic acid and fibre, phosphorous, potassium, magnesium,B6 and vitamin E.

4.It also contains glucosinolates and phytochemicals with tremendous anticancerous effects.

100g Broccoli - 35 Kcal, 2.3 g protein, No cholesterol, 0.4 g of fat, 7.2 g carohydrate, 3.3 g fibre

Health Benefits -

1.It has anticancerous substances like glucosinolates and lutein.

2. It contains Sulforaphane which helps the body to get rid of Helicobacter Pylori. This bacterium is responsible for peptic ulcers and gastric cancers.

3. It contains carotenoid which prevents macular degenaration. It protects retina from damage.

Tips for preparation.

1. It can be served hot or cold, raw or cooked.

2.It can be added to salads or omlets.

3. It can be lightly steamed for 9-12 minutes, stir-fried or sauteed. lemon juice and sesame seeds can be added to the lightly cooked broccoli.

4.With the puree of lightly cooked Broccoli and cauliflower , one can make delicious soups by adding seasonings of their own choice.

( Reference - Encyclopedia of healing foods, Broccoli and other tales of food and love )

Ingredients of Broccoli Soup.

• 1 teaspoons butter, room temperature
• 1 1/2 pounds fresh broccoli
• 1 large onion, chopped
• Salt and freshly ground black pepper
• 1 tablespoons all-purpose flour
• 4 cups low-sodium chicken broth ( opt)
  
• 1 cup Low fat milk
  
• 1/2 cup cream ( opt.)
• Croutons (opt)
• 1 tsp. garlic
• finely chopped parsley or cilantro
  

Recipe -

1. Cook Broccoli , onions, for 9-12 minutes.

2. Blendarize the these boiled veggies with water, low fat milk, cream ( opt), all purpose flour, salt and pepper.

3. Put butter in a pan. Saute garlic paste.

4 . Pour the blenderized puree into the pan. Add 4 cups of water or chicken broth.Let it cook for 3-5 mins.

5. Garnish it with chopped parsley or cilantro leaves.