Ingredients

• 2 slices of your favourite whole grain Country Harvest™ bread
• 2 sweet peppers, preferably 1 red and 1 yellow or orange, thinly sliced
• 1/2 cup (125 mL) thinly sliced red onion
• 1 garlic clove, minced
• Freshly ground black pepper
• 2 tsp (10 mL) olive oil
• 1/4 cup (50 mL) creamy goat cheese, at room temperature, about 2 oz (60 g)
• 1/2 cup (125 mL) baby arugula or baby spinach

Directions

Heat oil in a large non-stick frying pan over medium heat. Add peppers and onion. Stir occasionally until both are very tender, lowering heat as needed, about 8 minutes. Stir in garlic and cook 1 minute. Season with pepper.

Toast bread. Spread with goat cheese. Top with warm peppers and finish with the arugula.

Nutrition per open-faced sandwich (1 slice of bread)

284 calories
5.1 g fibre
13.3 g fat
272 mg sodium
0.6 g omega-3
Makes 2 open-faced sandwiches.

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Soup

• 2 cups (500 mL) dried yellow split peas
• 900 mL carton low-sodium chicken broth
• 4 cups (1 L) water
• 1 onion, chopped
• 2 celery stalks and carrots, each sliced
• 2 garlic cloves, minced
• 1 tsp (5 mL) dried summer savoury leaves
• 2 bay leaves
• 1/2 tsp (2 mL) freshly ground black pepper

Croutons

• 2 Twelve Grain Country Harvest™ bagels or your favourite flavour
• 1 tbsp (15 mL) olive oil

Directions

1. Place all soup ingredients in a very large saucepan. Cover and bring to a boil. Reduce heat and simmer covered about 11/2 hours, stirring occasionally until peas are very tender. Discard bay leaves.
2. Meanwhile, preheat oven to 400F (200C). Slice bagels into ¾ inch (4 cm) wedges, then cut again into ½-inch (1-cm) size croutons. Place in a bowl. While tossing bagel wedges, drizzle in oil to coat as best you can. Place onto a baking sheet. Bake, stirring once, until golden, 5 to 8 minutes.
3. Remove about 2 cups (500 mL) of soup and puree until smooth. Stir back into pot. Soup should be thick, but thin with a little water or broth if you wish. Makes 8 cups (2 L) of soup and 31/2 cups (875 mL) of croutons. Leftover croutons can be stored in an airtight container for up to 5 days or frozen. Soup will thicken as it cools.

Serving suggestion: Enjoy the soup with a toasted Twelve Grain Country Harvest™ bagel or your favourite flavour.

Nutrition per cup (250 mL) of soup with 1/4 cup of (50 mL) croutons
292 calories
6.3 g fibre
3.2 g fat
414 mg Sodium
0.1 g omega-3

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