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Heart Healthy Recipes, Issue #030 - Spicy Squash, Leek and Lemon Linguine, & Veggie-Quinoa Soup
October 30, 2019

Welcome to Heart Healthy Recipes' Newsletter.

We are continuing the autumn bounty celebration with heart healthy ingredients of corn, onions, carrots, tomatoes, zucchini and more in our recipes.

This month's featured recipes include a spicy squash, leek and lemon linguine, and a veggie-quinoa soup. Hope you enjoy them!

Spicy Squash

This butternut squash dish is perfect on a autumn or winter day and compliments a heart healthy lifestyle. The spices alone are heart healthy in this recipe. The ginger, garlic, turmeric, cardamom, black pepper, and cinnamon, to name a few, all have significant blood pressure lowering properties.

Recipe Ingredients:

½ butternut squash

1 large onion, finely chopped

2 tomatoes, finely chopped

4 tablespoons grape seed oil

1 teaspoon ginger, finely minced

1 teaspoon garlic, finely minced

¼ teaspoon turmeric powder

½ teaspoon jalapeño pepper, finely diced

1 tablespoon ground cumin

1½ teaspoons ground coriander

1½ teaspoons ground cardamom

1½ teaspoons ground black pepper

1 teaspoon ground cinnamon

½ teaspoon ground cloves

½ teaspoon ground nutmeg

salt to taste (optional)

garnish with chopped cilantro (if desired)

Recipe Instructions:

Peel and seed the squash, then cut into medium-size pieces, about ½-inch chunks. Set aside. Using a food processor or blender, grind the onion until it turns into a paste and set aside. Purée the tomatoes separately. In a medium sauce pan add oil and onion paste, cooking on medium heat. Add small amounts of water if onions begin to stick. Add the tomato purée and cook for another 5 minutes. Next, add the ginger and garlic and continue cooking until the mixture is a light, golden color. Add the turmeric and jalapeño and sauté for a minute on low heat. To prevent the mixture from becoming too dry, add small amount of water and stir well. Add the remaining spices. Next, add the squash, and stir to coat the pieces well. Turn up to medium-high heat and continue cooking for about 5 minutes. Add ½ cup water, reduce to a low heat, cover, and cook gently for 10 to 15 minutes, until the squash pieces are soft. Stirring occasionally to prevent mixture from sticking to the bottom of the pan. Add small amounts of water as needed, until squash is tender but not mushy. Remove from heat and garnish with chopped cilantro.

Makes 4 servings.

Leek and Lemon Linguine

The zest of lemon and its juices in this comfort food of linguine pasta are beneficial for the heart by helping the body get rid of toxins. The leeks in this recipe are a powerful source of antioxidants that may also help protect the heart.

Recipe Ingredients:

12 oz. whole wheat linguine

2 tablespoons grape seed oil

2 cloves garlic, thinly sliced

2 medium leeks

½ teaspoon sea salt

1 lemon, for juice and zest

1 cup frozen peas

½ cup flat-leaf parsley, roughly chopped

½ cup finely grated Parmesan

½ teaspoon black pepper

Recipe Instructions:

Cook linguine per package directions. Reserve 2 cups cooking liquid and then drain. Set pasta aside. Next, heat oil in a large, deep skillet over medium heat. Add garlic and cook stirring until light golden brown, 1 to 2 minutes. Using a slotted spoon, transfer garlic to a paper towel-lined plate. Next, slice the white and light green parts of the leeks into ⅛"-¼" pieces. Add leeks to the skillet, season with sea salt. Cook while stirring occasionally until tender, 6 to 8 minutes. Next, grate lemon peel over a small bowl using a grater. In a separate bowl squeeze approximately 2 tablespoons juice into the bowl and set aside. Add peas, ¼ cup parsley leaves (half of total parsley), and lemon zest to skillet, along with 1 cup reserved cooking liquid and simmer gently for approximately 2 minutes. Add drained pasta, Parmesan, reserved garlic, and pepper. Toss gently to combine then add lemon juice. Add extra pasta water if too dry. Sprinkle with remaining parsley.

Makes 6 servings.

Veggie-Quinoa Soup

Warm, comforting soup on a chilly autumn day that will also benefit your heart starting with the ingredients of onions and garlic. Both of these ingredients help reduce inflammation, while the carrots and tomatoes are high in antioxidants. Also, the zucchini and quinoa may significantly lower blood pressure.

Recipe Ingredients:

2 tablespoons grape seed oil

2 cups diced yellow onion

1 cup diced carrots

1 poblano pepper, seeded and diced

3 tablespoons minced garlic

1 teaspoon dried oregano

2 medium red potatoes, diced

3 medium tomatoes, diced

4 cups vegetable broth

2 cups water

½ cup uncooked quinoa, rinsed thoroughly

1 cup corn kernels

¾ cup zucchini, diced

salt and black pepper to taste

2 tablespoons fresh parsley, roughly-chopped

Recipe Instructions:

In a large soup pot, heat the oil over medium-high heat and sauté the onion, carrots and peppers for 5 minutes until softening. Then add the garlic and oregano sautéing for one more minute. Add the potatoes, tomatoes, broth and water. Bring to a boil. Once boiling, reduce to a simmer and stir in the quinoa. Cook the soup for 10 minutes, stirring occasionally. Add the corn and zucchini, simmering another 5 to 10 minutes until tender and the quinoa is translucent. Season with salt and black pepper and stir in the parsley before serving.

Makes 6 servings.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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