Legume – Study Fact!

The FHILL longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. […] Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).
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5 Legumes soup mix with Barley

Ingredients

For the dried bean mix
Makes one large pretty jar for yourself or 8-pint jars for gifts.

  • 32 ounces barley
  • 32 ounces green split peas
  • 16 ounces dried green lentils
  • 16 ounces dried black beans
  • 16 ounces dried pinto beans
  • 16 ounces dried navy beans

Ingredients for the Soup (you can print these instructions to include with a pint jar gift)

  • 16 ounces barley and 5 legume soup mix – dried
  • 32 ounces vegetable broth
  • 2 cups of water
  • 1 tablespoon extra virgin olive oil
  • 1/2 cup small white onion, diced
  • 1 1/4 cups carrots, chopped
  • 1/2 cup tomatoes, chopped
  • 1 teaspoon of sea salt
  • 1/2 teaspoon celery seed
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper

Instructions

One recipe to attach to a pint gift jar.

  • Empty the pint jar in a large stockpot and cover with water by two inches.
  • Let set overnight, the beans will swell.
  • Drain the beans and place them back into the stockpot.
  • Add vegetable broth and water.
  • Bring to a boil.
  • Cover, turn down the heat and cook 1 1/2 hours.
  • While this is cooking:
  • Heat the oil in a skillet.
  • Saute the onion for 5 minutes.
  • Add the carrots and cook one more minute.
  • At the end of the cooking time for the beans add this sauteed mix.
  • Add the tomatoes and all of the spices. Bring back to a boil then turn down to medium and cook 30 more minutes.
  • Taste for seasoning with possibly a little more salt.
  • Ready to serve.

Read more from the author of this recipe Ginny McMeans

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