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beans

White Bean and Kale Soup

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White Bean and Kale Soup

This soup normally happens when I have odds and ends leftover in the fridge. And get creative - you can certainly substitute any of the ingredients in this nourishing soup - like sweet potatoes for regular potatoes or chickpeas for white beans. Anyway it’ll be wonderful.  Although humble this is absolutely a favorite of mine. I love it for breakfast on those cold wintery mornings. Yum!


Ingredients

  • 2 Russet Potatoes, cut into 1 in pieces
  • 4 stalks of Celery, chopped
  • 1 - 1 ½  cups cooked White Beans
  • 2 cloves garlic
  • 4 cups of water or vegetable broth
  • 2 Bay Leaves
  • Salt & Pepper to taste
  • 1 bunch of Kale, thinly sliced

Directions

  1. Add all the ingredients into a pot, except for the kale.
  2. Bring to a boil, reduce heat to low.
  3. Simmer for 45 minutes.
  4. Add in the kale and simmer another 10 minutes.
  5. Enjoy!

This soup gets better over the coming days and the flavors meld and intensify. Serves 4.

 

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Red Kidney Bean Salad

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Red Kidney Bean Salad

Beans are a wonderful ‘slow carb.’ Their high fiber content and essential proteins are the perfect complement to up the nutrition in any meal. The red color is a signal that these are high in antioxidants and perfect for the summer season - nourishing the heart and kidneys according to classic chinese dietary theory.


Ingredients 

  • 1 can red kidney beans, drained and rinsed

  • (you can cook from scratch if you are feeling industrious!)

  • ½ small red onion, diced

  • 2 T chopped basil

  • Salt and pepper to taste

  • 3 T Extra virgin olive oil

  • 1 T Red wine vinegar

**Makes 3-4 servings


Instructions

  1. Gently whisk olive oil, vinegar, salt, pepper and basil together. 

  2. Add in the the beans and red onion. 

  3. Toss to combine. 

I love this with our Sauteed Chard and a little side of gluten free pita. Quick and delicious!

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