I’ve been making soups or dishes that follow the Mediterranean style of foods. A study in the
American of Clinical Nutrition found that adherence to a Mediterranean style of eating could lower the risk for skin cancer. Diets rich in foods like vegetables, legumes and whole grains that pack in the nutrients and antioxidants that are needed to help fend off various skin maladies, including cancer.
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Chunky Lentil Farro Minestrone Soup
1 Tbsp extra virgin olive oil
1 medium yellow onion (chopped)
2 medium sized carrots (chopped)
1small zucchini, cut into half inch chunks
2 celery stalk pieces sliced into chunks
1 large Red Bell Pepper sliced into chunks
2 tbsps of minced garlic
2 tbsps of tomato paste
2 tsp of Italian seasoning
3/4 tsp salt
1/2 tsp pepper
2 large tomatoes chopped up nicely
5 cups vegetable broth
1 cup green lentils
3/4 farro (or you can use any whole grain, ie: spelt)
2 dried bay leaves
2 tbsps Red wine vinegar
1/3 cup Flat Leaf Parseley
Directions:
1) in a large sauce pan, heat extra virgin olive oil over medium heat. Add onion and carrot to pan, stirring frequently, then add your tomato paste Italian seasoning and salt and pepper (heat up for a couple of minutes).
2). Add broth and lentils and bay leaves to pan. Bring to boil; then reduce heat to low setting and simmer contents of soup for about 30 minutes, with lid covering the pan of soup.
3) after your soup has cooked over low heat, remove bay leaves, then add spinach leaves and red wine vinegar, until spinach leaves wilt.
Extra ideas for soup veggies: you can also use broccoli buds, sliced Bella mushrooms or rainbow chard(chopped), too.
*** Serve soup and garnish with chopped Flat Leaf Parsley.