Bean soup is a delicious way to warm yourself up in the winter. But this Tuscan-style soup is even better because it is super healthy.
Cold days call for a soup that showcases winter’s bountiful harvest. In-season vegetables such as turnips, carrots, and celery combine for a warm meal.
Nothing quite says comfort like a bowl full of soup. This easy-to-serve, slow cooker meal is the perfect recipe to whip up any day of the week.
Almonds and chickpeas flavoured with herbs and dried fruit make for a tasty snack that will help fill you up
Few things go together as well as shrimp and couscous.
Elevate your go-to chicken soup recipe with your favourite warming Indian spices. Serve with whole wheat chapattis or naan bread.
One of the first grains to be dubbed a ‘superfood’, quinoa is a complete protein (possessing all nine essential amino acids) and is packed full of nutrients that may help regulate blood pressure.
Brown rice, with its outer bran layer intact, has three time time fibre of white rice and much higher levels of minerals and B-group vitamins. It does take longer to cook, but it is worth the effort for its nutty flavour and superior nutritional value.
Serve this high-fibre salad with chargrilled chicken, fish or lamb cutlets. The salad can be made ahead if required and dressed close to serving time.
Packed full of healthy ingredients and diverse flavours, this salad is a wonderful companion to roast chicken. The ingredients can vary with whatever produce is seasonal. Making it is an excellent opportunity to use up any vegetables in your crisper, too.
Chickpeas are loaded with appetite-suppressing fibre, which is why this dish satisfies your appetite despite being low in calories.
Spicy foods help to fill you up on fewer calories, and they boost calorie burning, too. When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands, and avoid touching your face.
Black beans, white beans, and yellow corn kernels provide the basis for this protein-rich vegetarian chili. The cheesy polenta topping really makes it special.
This is an easy dish to prepare in a slow cooker ahead of time, or you can have it simmer in a heavy-bottomed pot on the stove. The chickpeas add plenty of fibre, and dried apricots add an exotic twist. If you don’t have couscous on hand to serve with this stew, cook rice or potatoes.
Weight-loss bonus: Scientists in Spain found that a diet rich in legumes such as chickpeas can increase fat oxidation, helping to spur weight loss. Plus, one cup (250 mL) delivers a whopping 11 grams of hunger-quashing fibre
Eating this burger with a knife and fork means you’ll take more time to enjoy it. Button mushrooms promote immune function and are a good source of B2 and B3 vitamins. Plus, unlike a pan-fried meat burger, this bun-less option is low in saturated fat and high in fibre.
These pitas are filled with Mediterranean flavours. You can find tahihi, a sesame paste, in health food and large grocery stores.
An aromatic North African-style casserole, richly flavoured with dried fruits and warmly spiced with ginger and cinnamon. The sweetness of the honey tempers the fiery harissa, and chickpeas add high-fibre carbohydrate to the dish.
Succulent chunks of creamy cod, gently cooked in an aromatic, slightly spicy sauce with a colourful mix of vegetables and chickpeas, makes a satisfying, nutrient-rich meal. If you like, serve with French bread.
This lightly curried rice dish makes a simple yet satisfying vegetarian meal, with the chickpeas providing valuable protein. Serve with a yogourtraita (page 27) and mango chutney. A fresh, green, baby spinach leaf salad would also make a good accompaniment to this meal.