This recipe sounds wonderful. We're still having cool weather here in Minnesota and soup is still on our menu. This can be made in a slow-cooker.
Chicken & Garbanzo Bean Soup
From Heart Healthy Living
Makes: 6 (1 2/3 cup) servings
Prep: 30 minutes
Cook: 6 to 7 hours on low or 3 to 3 1/2 hours on high
Ingredients
• 2 1/2 cups sliced carrots
• 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
• 1 medium fennel bulb, trimmed and cut into 1/4-inch slices, or 1 1/2 cups sliced celery
• 1 large onion, chopped
• 1 pound skinless, boneless chicken breast halves or thighs
• 1 tablespoon snipped fresh marjoram or 1 teaspoon dried marjoram, crushed
• 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
• 1/4 teaspoon black pepper
• 1 14-ounce can reduced-sodium chicken broth
• 2 cups water
• 1 cup shredded fresh spinach or escarole
Directions
In a 5- or 6-quart slow cooker combine carrots, garbanzo beans, fennel, and onion. Top with chicken pieces. Sprinkle with dried marjoram and thyme (if using), and pepper. Pour the broth and water over all.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Remove the chicken with a slotted spoon; cool slightly. Shred chicken into bite-size pieces. Return to cooker. Stir in the spinach and, if using, the fresh marjoram and thyme. Let stand for 5 minutes before serving.
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Beans: Protein-Rich Superfoods.
By Jenny Stamos Kovacs
WebMD the Magazine -
More than just a meat substitute, beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week. What makes beans so good for us? Here's what the experts have to say:
Chronic conditions such as cancer, diabetes, and heart disease all have something in common. Being overweight increases your chances of developing them and makes your prognosis worse if you do, says Mark Brick, PhD -- which means that trimming your waistline does more for you than make your pants look better. Brick, a professor in the department of soil and crop sciences at Colorado State University, is investigating the ability of different bean varieties to prevent cancer and diabetes.
Beans are comparable to meat when it comes to calories, says Dawn Jackson Blatner, RD, a registered dietitian at Northwestern Memorial Hospital's Wellness Institute in Chicago and a spokeswoman for the American Dietetic Association. But they really shine in terms of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived.
Our diets tend to be seriously skimpy when it comes to fiber (the average American consumes just 15 grams daily), to the detriment of both our hearts and our waistlines. One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber -- nearly half the recommended daily dose of 21 to 25 grams per day for adult women (30 to 38 grams for adult men). Meat, on the other hand, contains no fiber at all.
This difference in fiber content means that meat is digested fairly quickly, Brick says, whereas beans are digested slowly, keeping you satisfied longer. Plus, beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger. When you substitute beans for meat in your diet, you get the added bonus of a decrease in saturated fat, says Blatner.
Beans have something else that meat lacks, Blatner says: phytochemicals, compounds found only in plants (phyto is Greek for "plant"). Beans are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body, says Brick. (Free radicals have been implicated in everything from cancer and aging to neurodegenerative diseases like Parkinson's and Alzheimer's.)
In a U.S. Department of Agriculture study, researchers measured the antioxidant capacities of more than 100 common foods. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. And three others -- black beans, navy beans, and black-eyed peas -- achieved top-40 status.
The bottom line? Beans are pretty much the perfect food, Brick says.
Beans are full of starch including some that do not digest easily. Digesting this starch can produce gas, giving rise to the rhyme "Beans, beans, the musical fruit...." There are several ways to quiet this music so you can enjoy the health benefits of beans.
1) Gradually increase the amount of beans you eat, so your digestive system can adjust.
2) Try Beano, a product found in the pharmacy section or on the bean aisle of the grocery store. Its natural enzymes help digest gas-producing carbohydrates.