BIG, BEAUTIFUL SOUP (OR VERY VARIED MINESTRONE)

BIG, BEAUTIFUL SOUP (OR VERY VARIED MINESTRONE)

Serves 6.

Note: Make a big pot of soup and then vary its flavors through the week with different additions and toppings. Stock your office fridge with hummus, pita bread, tortillas, cheese and crackers to enjoy with the soup. Use up the vegetables you have on hand and focus on those in season. The little bit of ham or prosciutto adds terrific flavor, but if you prefer a vegetarian version, leave them out and increase the seasonings to taste.

• 1/4 c. extra-virgin olive oil

• 1 large onion, diced

• 1/2 c. minced prosciutto or ham

• 4 to 5 c. assorted chopped vegetables (cut in about 1/2-in. cubes) that might include potatoes, carrots, corn, peas, green beans, celery, zucchini, summer squash, pumpkin, winter squash, leeks, parsnips, turnips, eggplant

• 5 to 6 c. chicken, beef or vegetable stock

• 1/2 c. chopped fresh parsley, or to taste

• 1 to 11/2 c. chopped tomatoes (fresh or canned with juice)

• 1/4 c. chopped fresh basil, or to taste (optional)

Directions

Add the vegetables, seasoning with salt and pepper, and cook, stirring until they begin to wilt and soften, about 2 to 3 minutes. Add the stock, parsley and tomatoes and turn the heat to medium-low.

Cook, stirring occasionally, until the vegetables are very soft, about 20 to 30 minutes. Stir in the basil, if using, and remove from the heat.

Each day, remove a portion of the soup and stir in the following for variety:

Mediterranean: Stir in 1/4 to 1/2 cup cooked white beans and additional basil to taste. Top with 2 tablespoons shredded Parmesan cheese.

Mexican: Stir in 1/4 to 1/2 cup cooked black or pinto beans and 1/4 cup salsa. Top with 2 tablespoons chopped fresh cilantro and 2 tablespoons to 1/4 cup mild Cheddar cheese.

Nutrition information per serving of basic recipe:

Calories190Fat12 gSodium200 mg

Carbohydrates15 gSaturated fat2 gCalcium46 mg

Protein8 gCholesterol7 mgDietary fiber3 g

Diabetic exchanges per serving: 1 bread/starch, 1 med.-fat meat, 1 1/2fat.

Makes 4 large sandwiches (or 8 smaller sandwiches).

Notes: These sandwiches are meant to be made ahead so that the flavors marry. They taste better a day or two (or even three) days after being made. You may choose to split the focaccia in half or quarters and make several different sandwiches from one loaf. Fill each quarter of the focaccia with a different filling:

• 1 loaf focaccia, split in half horizontally, then quartered

Quarter # 1:

• 1/4 c. chopped black olives

• 1/4 c. shredded fresh mozzarella

• 2 tbsp. shredded Parmesan

• 2 tbsp. chopped fresh basil, or to taste

• 1 tbsp. extra-virgin olive oil, or more to taste

• 2 tsp. balsamic vinegar, or more to taste

Quarter # 2

• 2 tbsp. to 1/4 c. hummus

• 1/4 c. prepared roasted red peppers

• 1/4 c. fresh spinach

• Salt and freshly ground black pepper to taste

• 1/4 c. crumbled feta cheese

• 4 to 6 thin cucumber slices

• 2 to 3 tbsp. extra-virgin olive oil

• 1/4 c. chopped fresh parsley

• 1 to 2 tsp. red wine vinegar

Quarter # 4

• 1/4 c. mascarpone or plain cream cheese

• 2 to 3 tbsp. chopped green olives

• 2 to 3 tbsp. chopped red onions

• 2 to 3 tbsp. chopped parsley

Serves 1.

Note: To toast almonds, spread them on a baking sheet and place in a 350-degree oven, shaking the sheet occasionally, for 8 to 10 minutes. Watch carefully; nuts burn quickly. This vegetarian noodle salad keeps well at room temperature, making it perfect for brown-bagging. The recipe scales up easily, and any leftovers can be refrigerated in an airtight container for up to 3 days. Almond butter is available at natural food stores, Whole Foods Market and Trader Joe's.

WASHINGTON POST

• 2 oz. dried soba noodles, preferably Eden brand

• 1/2 c. shelled edamame (may use frozen)

• 2 tsp. rice vinegar

• 1 medium clove garlic, crushed then minced

• 1/2 tsp. crushed red pepper flakes, or more to taste

• 2 to 4 tsp. hot water

• Sea salt

•1/2 medium red bell pepper, cut lengthwise into thin slices

• 1 tbsp. toasted almonds, coarsely chopped (See note)

Directions

Bring a large pot of salted water to a boil over medium-high heat.

Add the soba noodles and cook for 6 to 8 minutes, or according to package directions, until barely tender. Use tongs to transfer the cooked noodles to an individual-serving bowl, reserving the cooking water in the pot; return the water to a boil over medium-high heat. Add the edamame and cook for about 5 minutes or until tender. Drain and add to the noodles.

Add the dressing to the noodles and edamame, along with the green onion, bell pepper and chopped almonds; toss to combine. Serve at room temperature.

Nutrition information per serving:

Calories461Fat19 gSodium273 mg

Carbohydrates59 gSaturated fat2 gProtein19 gCholesterol0 mgDietary fiber8 g

COUSCOUS-TURKEY SALAD

Note: Whole-wheat couscous is one of the fastest ways to get your whole-grain fix. Make this salad the night before, and the flavors will meld in time for your brown-bag lunch the next day. This recipe calls for chunks of lean roast turkey, but chicken breast or tofu, preferably baked or smoked, may be substituted. Refrigerate in an airtight container for up to 3 days.

WASHINGTON POST

• 1/2 c. boiling water

• 1/2 tsp. kosher salt, plus more to taste

• 1/3 c. quick-cooking whole-wheat couscous

• 1/2 c. cooked chickpeas (if using canned, drain and rinse them)

• 3 water-packed artichoke hearts, drained and coarsely chopped

• 1 medium tomato, cored, seeded and coarsely chopped (about 1/2 c.)

• 4 pitted kalamata olives, cut crosswise into thin slices

• 1 oz. feta cheese, crumbled or cut into 1/2-in. chunks

• 1 tbsp. red or white wine vinegar

• 3 large basil leaves, rolled and cut into thin strips (chiffonade)

• Freshly ground black pepper

Directions

Combine the boiling water and salt in an individual-serving bowl. Stir in the couscous and cover. Let sit for 5 minutes, then uncover and fluff the couscous with a fork.

Nutrition information per serving:

Calories570Fat16 gSodium1,683 mg