Happy New Year!
The Mediterranean diet: rich in vegetables, fruits, whole grains & healthy fats and all month long we are offering tips for a nutrition-rich New Year!
Since January is National Soup Month, let’s start with a Tuscan stew with Cantoro ingredients! This one features Cantoro’s extra virgin olive oil that we infuse with fabulous flavors. We suggest the lemon garlic, roasted onion or spicy zest olive oil.
Our fresh Parmesan cheese makes this stew pop with flavor. You can make it vegetarian or with Cantoro’s housemade sausage – OR serve it with our Lemon Dill Salmon on the side – from our Prepared Foods Section- that is on sale this week!
It takes just 40 minutes and serves 4 to 5!
- 3 to 4 tablespoons Cantoro flavored-infused extra virgin olive oil, (lemon garlic, roasted onion, or spicy zest or you can use plain!)
- 2 medium carrots, peeled and chopped
- 1 medium yellow onion, chopped
- 1 shallot, chopped
- 2 stalks celery, chopped
- 4 cloves garlic, minced
- 1 teaspoon kosher salt
- 12-15 cranks fresh-ground black pepper (you can use less)
- ¼ teaspoon red pepper flakes
- 2 cups low sodium chicken or vegetable broth
- 2 -15 ounce cans chickpeas, drained and rinsed
- 1 – 14.5 ounce can diced tomatoes, with juices (you can use two cans if you are cooking this with sausage or if you want to stretch this recipe)
- 1 teaspoon dried thyme
- 1 & 1/2 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 3-4 large handfuls or kale, roughly chopped
- 3 teaspoons fresh lemon juice
- ¼ to ½ cup fresh grated Parmesan Cantoro cheese
- Optional: 2 cups chopped and peeled Russet potatoes
- Optional: 14 ounces Cantoro Italian sausage, cut
garlic, salt and pepper and stir to coat well. Place a lid on top and cook for 8 minutes, stirring several times. Remove lid then continue to sauté until vegetables are softened, 5-6 more minutes if needed.Heat Cantoro olive oil in a large soup pot or Dutch Oven oven, on heat that is just slightly over medium. Add sausage, celery, carrots, shallot, onion,
Add the broth, chickpeas, tomatoes, thyme, oregano, and rosemary. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes. Stir in the kale. Cook 2-3 minutes more, until tender and wilted. Stir in the lemon juice. Taste and season with more salt and pepper as needed. If needed, add some water while cooking. Top with Parmesan.
Happy New Year!