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White Beans w/ Garlic & Organic Baby Kale

From Rita:

Here I am with another tasty, meatless meal that I concocted as a result of wanting to eat more healthy greens with pasta or assorted veggies.  I thought….how can I make them as a complete meal?  Protein of some kind was needed and what better source to use but beans. They are full of fiber which helps sustain us from meal to meal.  I have loved white beans since I was a kid and decided that the combination would  be perfect.  It was!  You can put this over pasta, or a combo of steamed veggies like zucchini, summer squash,and chopped tomatoes to keep it lean and the white carbs at bay.

Be sure to have the fresh parmesan close by as it is what will make this dish complete.  Please know that cheeses you buy already grated, though easier to use, have lost much of their flavor.   A tip for having cheese at hand at all times is to buy it by the block.  Simply wrap tightly with plastic wrap and store it in a large zip lock with a  hand held grater in the bag.  When you are ready to use it,  load the grater with a small piece and grate away.  I actually put the grater on the dinner table on a lovely plate so my guests can use as much as they wish.

INGREDIENTS:

  • 4 Tbls. olive oil
  • 4 cloves garlic finely minced
  • 2 cans cannellini beans rinsed and drained well
  • 1 can chicken broth
  • 4-6 cups organic baby kale greens
Place a large non-stick fry pan over medium-high heat.   Add the oil and garlic and saute’ 1-2 minutes until you begin to smell the aroma of the garlic.  Add the beans and the broth.  Simmer a few minutes until it is heated through.  5  minutes.
Add the kale and move it around with a wooden spoon or rubber spatula to get it moistened with the beans and broth.
Because it is a baby kale it will cook rather quickly….2-3 minutes, much like spinach.
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GREEK WHITE BEAN SOUP (FASOLATHA)

From PEACH:

I learned of this wonderful and delicious Greek White Bean Soup in my mom’s kitchen as a child. Traditionally, made with dry white beans, I have found canned beans to be much easier without giving up the  taste.  In no time at all, the soup is finished.  Just wonderful and so very good for you.

Ingredients: (makes 12 hearty cups)

  • 3 – 1 lb 13 oz Goya Small White Beans
  • 1 –  28 oz can diced tomatoes
  • 1 – 8 oz can of tomatoe sauce
  • 2 TBSP chopped garlic
  • 6 stalks celery, diced
  • 4 large carrots, chopped
  • 3 cups chicken stock (Recommend Minor’s Chicken Base, can be found at BJ’s)
  • 1 TBSP dried oregano (rub between palms of hands to release flavors)
  • 1 TBSP black pepper
  • 1 tsp salt
  • 1/4 cup extra virgin olive oil

Place all ingredients in a large stock pot.  Bring to a full boil. Stir.  Stir. Stir!!

Reduce to simmer.  Cover.  Cook for 30 minutes or until veggies are tender.  Remember to stir periodically.

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