In The How Not to Age Cookbook, Dr. Michael Greger (founder of NutritionFacts.org) presents dietary choices that he says will help you feel younger and perhaps even live longer featuring recipes by former chef and vegan cookbook author Robin Robertson
Through his research and prolific evaluation of nutrition-based scientific studies, Greger revealed that eating the right foods can indeed slow the negative effects of aging.
Here’s one idea for lunch.
Tuscan-inspired Farro Soup with Escarole
Similar to spelt, farro is high in fiber, protein and B vitamins. Be sure to check what type of farro you have — long-cooking or quick-cooking — so you know whether it needs to be soaked before using. For an even heartier soup, add one to two cups of cooked beans near the end of cooking time. Escarole and curly endive are also known as frisée and chicory. If they aren’t available, you can easily and deliciously substitute kale.
Makes 6 servings
Ingredients
- 1 cup farro
- 6 cups vegetable broth or water
- 2 medium celery ribs, chopped
- 2 medium carrots, chopped
- 1 medium yellow onion, chopped
- 3 large garlic cloves, minced
- 1 (14.5-ounce) BPA-free can or Tetra Pak salt-free diced tomatoes, drained
- 4 cups chopped escarole or curly endive
- 2 bay leaves
- ¼ teaspoon ground pippali or black pepper
- 2 tablespoons white miso paste
Instructions
- If using long-cooking farro, soak it in cold water for eight hours, drain and set aside. If using quick-cooking farro, skip this step.
- In a large pot, heat 1 cup of the vegetable broth over medium heat. Add the celery, carrot, onion and garlic. Cover and cook, stirring occasionally, for five minutes.
- Add the farro to the pot along with the remaining broth, tomatoes, escarole, bay leaves and pippali. Bring to a boil, then lower the heat to low and cook until the vegetables and farro are tender, 30 minutes to an hour, depending on the type of farro you are using. If the farro is not tender by this time, add an additional cup of broth and cook for about 20 minutes longer.
4 Just before serving, ladle about ½ cup of the soup into a small bowl, add the miso paste and stir until blended, then return the broth to the pot and stir. Discard the bay leaves. To serve, ladle the soup into bowls and serve hot.
Photos courtesy Flatiron Books
