Power Foods for the Brain (25 page)
Read Power Foods for the Brain Online
Authors: Neal Barnard
Serves 6
Lentils are naturally quick to cook, and this clever recipe turns them into a delicious, nourishing soup you’re sure to love.
½ cup diced onion
½ teaspoon minced garlic
1 teaspoon dried thyme
1 cup diced celery
1 cup diced carrot
2 cups red lentils, rinsed
1 bay leaf
7 cups low-sodium vegetable broth or water, plus more if needed
2 teaspoons balsamic vinegar
Freshly ground black pepper
2 teaspoons minced fresh parsley, for garnish
Heat 2 tablespoons water in a large saucepan over medium heat. Add the onion, garlic, and thyme and cook, stirring, for 5 minutes, or until the onion is soft and translucent. Add the celery and carrot and cook, stirring, for another 5 minutes. Add the lentils, bay leaf, and vegetable broth, increase the heat to medium-high, and bring to a boil. Decrease the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender. Add more broth as needed to achieve desired consistency.
Add the vinegar and pepper to taste. Cover and simmer for 5 minutes. Spoon into bowls and serve immediately, garnished with the parsley.
Note:
As a time-saver, use your favorite vegetable chopping kitchen tool to cut up everything.
Per serving (
of recipe):
236 calories, 16 g protein, 43 g carbohydrate, 6 g sugar, 0.8 g total fat, 3% calories from fat, 11 g fiber, 196 mg sodium
—CW
Serves 2
Barley has a nutty taste and makes for a filling stew. Because it tends to mute the flavors of other ingredients, this recipe is intentionally bold with spices.
½ yellow onion, diced
5 cremini mushrooms, sliced
2 cloves garlic, minced
2 cups water or low-sodium vegetable broth
1 teaspoon fresh thyme leaves
1 teaspoon paprika
½ teaspoon freshly ground black pepper
¾ cup barley (hulled or unhulled)
¼ teaspoon sea salt
Optional: 1½ cups baby spinach leaves or chopped kale
Place a medium saucepan over medium-high heat; add the onion and cook for about 10 minutes, until heavily browned. Add the mushrooms and cook for 3 minutes. Add the garlic and cook for 1 more minute. Stir in the vegetable broth and add the thyme, paprika, and pepper. Once the soup comes back to a boil (which will happen quickly), add the barley. Return the soup to a boil, cover the pan, reduce the heat to low, and cook for about 25 minutes. Remove from the heat and stir in the salt. If you are using the greens, add them when you add the salt and let them soften in the soup for about 3 minutes before serving.
Per serving (½ of recipe):
308 calories, 9.6 g protein, 68 g carbohydrate, 3 g sugar, 1 g total fat, 3% calories from fat, 14 g fiber, 270 mg sodium
—JW
Serves 4
Nothing satisfies like a nice creamy soup. And this recipe can be adapted using cooked carrots, cauliflower, corn, potatoes, or any of your favorite vegetables.
1 cup diced onion
½ teaspoon minced garlic
4 cups low-sodium vegetable broth, nondairy milk, or apple cider
4 cups cooked or canned pumpkin puree
¼ teaspoon ground nutmeg
Sea salt and freshly ground black pepper
4 sprigs fresh parsley
Heat 2 tablespoons water in a medium saucepan over medium heat. Add the onion and garlic and cook, stirring, for 5 minutes, or until the onions are soft and translucent. Add the vegetable broth, then slowly add the pumpkin puree and nutmeg, using a whisk to blend, then use an immersion blender to blend until smooth. Add a little more broth if the soup is too thick. Season with salt and pepper to taste.
Decrease the heat to low, cover, and simmer for 10 minutes. Adjust the seasonings to taste. Serve hot, garnishing each bowl with a sprig of parsley.
Per serving (¼ of recipe, using vegetable broth):
77 calories, 2 g protein, 19 g carbohydrate, 13 g sugar, 0.3 g total fat, 3% calories from fat, 3 g fiber, 291 mg sodium
—CW
Serves 4
This rich-tasting soup is surprisingly low in fat, so go ahead and enjoy a steaming bowl.
4 leeks, white and light green parts, split lengthwise, washed, and sliced
1 teaspoon dried thyme
1½ pounds potatoes, peeled and diced
4 to 5 cups low-sodium vegetable broth
Sea salt and freshly ground black pepper
1 tablespoon minced fresh parsley, for garnish
In a large saucepan, heat 2 tablespoons water over medium-low heat. Add the leeks and thyme and cook, stirring, for 10 minutes. Add the potatoes and 4 cups of vegetable broth, raise the heat to medium-high,
and bring to a gentle boil. Reduce the heat to low, cover, and simmer for 30 minutes. Remove from the heat and, using an immersion blender, puree at least half or all of the soup, depending on how smooth you like it. Add a little more broth if the soup is too thick. Season with salt and pepper to taste. Serve hot, garnished with the parsley.
Per serving (¼ of recipe):
183 calories, 4 g protein, 43 g carbohydrate, 7 g sugar, 0.4 g total fat, 2% calories from fat, 5 g fiber, 307 mg sodium
—CW
Serves 4
Mmm… who doesn’t love a bowl of piping hot soup? This one is sure to satisfy.
2 cups diced onion
4 cups corn kernels
3 cups rice milk
3 cups low-sodium vegetable broth
1 cup diced zucchini
½ cup seeded and diced tomato
Sea salt and freshly ground black pepper
In a large saucepan, heat 2 tablespoons water over medium-high heat. Add the onion and cook, stirring, for 5 minutes. Add the corn kernels and cook, stirring, for another 5 minutes. Slowly add the rice milk and vegetable broth, increase the heat to medium-high, and bring to a boil. Reduce the heat to low, cover, and simmer for 10 minutes. Remove from the heat and, using an immersion blender, blend until smooth. Increase the heat to medium-high and return the soup to a simmer; add the zucchini and tomato, reduce the heat to medium, and cook for 10 minutes, or until the zucchini is soft. Season with salt and pepper to taste.
Per serving (¼ of recipe):
263 calories, 7 g protein, 58 g carbohydrate, 20 g sugar, 3 g total fat, 10% calories from fat, 5 g fiber, 933 mg sodium
—CW
Serves 4
Peas are high in protein and fiber and low in fat and calories. In this soup they provide a delicious, hearty taste.
1 cup diced onion
2 cloves garlic, minced
2½ cups low-sodium vegetable broth
2½ cups rice milk
4 cups fresh or frozen green peas
Sea salt and freshly ground black pepper
Fresh parsley sprigs, for garnish
In a large saucepan, heat 2 tablespoons water over medium-high heat. Add the onion and garlic and cook, stirring, for 5 minutes. Add the vegetable broth and rice milk, increase the heat to medium-high, and bring to a boil. Add the peas and cook for 5 minutes. Turn off the heat and, using an immersion blender, blend until smooth. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley sprigs.
Per serving (¼ of recipe):
217 calories, 9 g protein, 41 g carbohydrate, 19 g sugar, 2 g total fat, 8% calories from fat, 8 g fiber, 803 mg sodium
—CW
Serves 4
Beans are nature’s super food! They are rich in protein and fiber and help lower cholesterol. And they transform into this delicious chili.
2 cloves garlic, minced
1 cup diced onion
1 cup chopped celery
1 cup diced sweet potato
4 cups canned low-sodium white beans of your choice, drained and rinsed
2 teaspoons chili powder
1 teaspoon paprika
¼ teaspoon Tabasco sauce, or to taste
3 to 4 cups low-sodium vegetable broth
Freshly ground black pepper
Heat 2 tablespoons water in a large saucepan over medium heat. Add the garlic and onion and cook, stirring, for 5 minutes, or until the onion is translucent. Add the celery and sweet potato and cook, stirring, for 5 minutes. Add the beans, chili powder, paprika, and Tabasco sauce, followed by 3 to 4 cups of vegetable broth, depending upon desired consistency. Increase the heat to medium-high and bring to a boil. Cover, reduce the heat to low, and simmer for 30 minutes. Season with pepper to taste.
Per serving (¼ of recipe):
308 calories, 19 g protein, 59 g carbohydrate, 7 g sugar, 1 g total fat, 3% calories from fat, 14 g fiber, 166 mg sodium
—CW
Serves 3
Shredding the onion and carrot allows them to disappear into this classic Turkish soup, giving the broth a full-bodied flavor with the smooth texture of soft red lentils.
1 onion, shredded or diced
1 carrot, shredded or diced
2 cloves garlic, minced
4 cups water or low-sodium vegetable broth
3 tablespoons low-sodium tomato paste
2 tablespoons diced roasted red pepper
½ teaspoon crushed red pepper
1 cup red lentils
Optional: 1 tablespoon chopped fresh mint
Heat a large saucepan over medium heat. Add the onion and carrot and cook until the onion is lightly browned, about 5 minutes. Add the garlic and cook for another minute. Add the water or broth, tomato paste, roasted red pepper, and crushed red pepper, stirring everything
together until it is thoroughly combined. Once the liquid is simmering, add the lentils. Bring to a boil, cover the pot, and reduce the heat to low. Cook for 25 minutes, then remove from the heat and serve, garnished with the mint, if desired.
Per serving (
of recipe; prepared with water):
440 calories, 27 g protein, 81 g carbohydrate, 10 g sugar, 1 g total fat, 3% calories from fat, 32 g fiber, 237 mg sodium
—JW
Serves 2
In this soul-satisfying, thick soup, red beans are pureed with enchilada sauce and garlic and thickened with corn tortillas. It even makes a great dip or burrito filling!
¼ cup mild chili powder
2 tablespoons whole-wheat pastry flour or masa harina
2 teaspoons ground cumin
2 cups canned low-sodium red beans, with liquid
2 cloves garlic
2 corn tortillas, torn into pieces
Optional: 1 or 2 chipotles in adobo sauce; 1 tablespoon chopped fresh oregano
Combine the chili powder, flour, and cumin in a medium saucepan. Place over medium heat and toast for about 2 minutes. If you smell the chili powder starting to get a heavy, bitter aroma, take the pan off the heat immediately. Slowly stir about a cup of water into the pot until you have a semi-thick sauce. Add the remaining ingredients, bring to a simmer, and simmer for about 5 minutes. Puree the soup using an immersion blender, adding extra water as needed to achieve a thick but not pasty texture.
Options:
If you use the chipotles and/or oregano, add them when you add the beans.
Per serving (½ of recipe):
344 calories, 19 g protein, 64 g carbohydrate, 2 g sugar, 3 g total fat, 6% calories from fat, 22 g fiber, 226 mg sodium
—JW
Serves 2
The mustard seeds bring this soup to life, giving it a spicy, aromatic quality that heightens the sweetness of the apples.
½ onion, diced
1 tablespoon grated fresh ginger
2 teaspoons brown mustard seeds
1 tablespoon yellow curry powder
2½ cups water
¾ cup red lentils
2 green apples, cored and diced
3 tablespoons chopped fresh cilantro
¼ teaspoon sea salt
Optional: 1 roasted red bell pepper, diced, for garnish
Heat a medium saucepan over medium heat. Add the onion and cook until it softens, about 3 minutes. Add the ginger and mustard seeds and cook for 2 minutes. Stir in the curry powder. Immediately add the water and bring the mixture to a boil. Add the lentils, stir, and bring the liquid back to a boil. Cover the pan, reduce the heat to low, and cook for about 20 minutes. Remove from the heat and immediately stir in the apples, cilantro, and salt. Serve, garnished with the roasted bell pepper, if desired.
Tip:
To keep the apples from browning, dice them at the very last minute before they go into the soup. Or, if you cut them up in advance, place them in a bowl with lots of cold water and a touch of lemon juice.
Per serving (½ of recipe):
424 calories, 22 g protein, 82 g carbohydrate, 21 g sugar, 3 g total fat, 7% calories from fat, 31 g fiber, 327 mg sodium
—JW