Hearty Kale and Black Bean Stew

This has quickly become our go-to comfort food when we need a hearty, filling, yet healthy meal that can be easily prepared in a single pot in less than 30 minutes. What's not to like?

One website proclaims black beans to be the "world's healthiest food." While this may be a bit hyperbolic, an analysis of the nutritional content of black beans shows an excellent profile of high fiber and protein, low fat, and a good source of thiamin, magnesium, and folate. Perhaps not the world's healthiest food, but certainly approaching perfection.

While there are many who would take the trouble to soak dried black beans overnight, we elect to use canned, drained beans for convenience.

Then there is the kale. In addition to a long list of necessary nutrients, antioxidants, and minerals, kale is also a great source of dietary fiber and vitamins A, C, and K. And of course, properly prepared, it tastes great.

It is not difficult to wash and chop fresh kale, but if you are fortunate, your local supermarket will offer 1 lb. bags of frozen chopped kale. This greatly accelerates the preparation of this dish.

We start the stew with a soffritto (base) of olive oil, onions, sweet red pepper, and garlic, in typical Italian fashion. But then the choice of spices is completely personal. We enjoy hot red pepper flakes and curry powder, but you can use any spices you like.

In any case, this meal is quite quick to prepare, delicious and nutritious to eat, and freezes well for future enjoyment. I hope you appreciate it as much as we do.

Ingredients

4-5 TBS extra virgin olive oil
2 tsp. curry powder
1/4 tsp. hot red pepper flakes (more or less to taste)
1 medium sweet red pepper, seeded and chopped
1 medium yellow onion, chopped
3 cloves garlic, peeled, and chopped
1 28 oz. or 2 15 oz. cans black beans, drained
1 lb. chopped kale (fresh or frozen)
6 cups water
Salt and fresh ground black pepper to taste

Method

In a large soup pan, heat olive oil over medium heat. Stir in curry powder and red pepper flakes, mix well and cook a minute to blend flavors.

Add red peppers and onions, saute until softened and cooked down, 5 minutes.

Add garlic and cook another minute.

Add kale, stir all ingredients well, cover, and cook until kale stems are softened. Uncover and continue to cook kale until it is reduced (some moisture expelled).

Add black beans, stir well, and heat through.

Add water, stir well to mix, and cook until flavors are blended. Cook uncovered to thicken if desried.

Serve with grated parmigiano reggiano cheese as a topping, and a good Chianti wine.

Buon appetito!

Puree of Spinach and Lentil Soup

This is a hearty one-pot soup with Italian roots. Lentils, spinach, and carrot lend an earthy, filling taste with excellent nutrition. The soup may be served hot or chilled – either way it is outstanding. The soup is pureed, and an old fashioned kitchen food processor will do the trick. But that is a bit of trouble, so I would recommend an immersion blender.  Since obtaining our stick blender, I have made this soup much more frequently – it is so easy!

Ingredients

3 Tbs. EVOO

¼ tsp. hot red pepper flakes

½ red bell pepper seeded and chopped

1 medium yellow onion chopped

1 large carrot chopped

2 cloves garlic chopped

6 cups water

1 ½ cups lentils, picked over for stones

8-10 oz. fresh spinach, washed and drained

Freshly ground black pepper and salt to taste

1 cup cottage cheese or plain yogurt

3 Tbs. finely chopped fresh chives

Method

Heat olive oil in a large pot, preferably cast iron. Add hot pepper flakes, red pepper, onion, and carrot. Saute until vegetable mixture is softened. Add garlic and sauté for another minute.

Add water and bring to boil. Add lentils and reduce to a slow boil. Cook lentils, covered, until lentils are tender, 20-30 minutes. Add spinach and cook, covered, another 15 minutes.

Now the soup must be blended. If you are using an external kitchen food processor, transfer the soup in batches and blend until smooth. Return to pot when done. If using stick blender, blend in the pot until smooth (this is the preferred method).

Add cottage cheese or plain yogurt. Stir well until completely blended.

Serve topped with chopped chives, and on the side slices of rustic bread. A hearty red wine is the topper. This is a meal!  Enjoy.

South African Corn and Bean Stew

South African Samp and Beans

This is a traditional South African samp (cracked corn kernels) and bean recipe. It takes about 3.5 hours to prepare, so a Saturday or Sunday afternoon is perfect. The recipe is nicely spiced by the jalapeno, garlic, bay leaf, and curry powder. You can experiment to adjust any of the spices up or down. Or remove some and add your own favorite spices!

Extremely filling, you should find this to be a very satisfying and healthy meal.

Ingredients:

16 oz. dry pinto beans

16 oz. samp (cracked corn kernels)

10 cups water

1 bay leaf

2 chicken bouillon cubes

2 cans 15 oz. diced tomatoes, with juice

3 teaspoons curry powder

Freshly ground black pepper

2 potatoes, peeled and diced

6 tablespoons extra virgin olive oil (EVOO)

1 onion, chopped

1 red pepper, seeded and chopped

2 medium jalapeno peppers, chopped (seeds removed if you want to cool it down)

4 cloves garlic, peeled and chopped

Note: you may add salt if desired. I think the salt from the two bouillon cubes is adequate.

Method:

1.      Mix and wash the samp (corn) and beans together in a colander. Wash well to remove any grit.

2.      Put them in a large pot with 10 cups water. Add bay leaf and bouillon cubes. Bring to boil then reduce heat to medium and cook with lid slightly askew until samp and beans just start to become soft, about 2 hours. Stir occasionally to prevent sticking.

3.      Add tomatoes, potatoes, curry powder, and black pepper, stir, and continue to cook for another 30 minutes. 

4.      Place EVOO in a skillet and sauté onions, red pepper, jalapeno, until softened. Add chopped garlic and cook 2 minutes more. Scrape sautéed veggies and EVOO into samp/bean mixture, stir, and continue cooking, another 30 minutes.

5.      Test samp, beans, and potatoes. If any are not fully cooked, continue cooking until done.
Add water if necessary.

6.      Serve with warm slices of whole wheat bread and a rich red wine (cabernet sauvignon for example). Enjoy!

Roasted Sweet Potato and Black Bean Salad

Sweet potatoes and black beans are both well known for their healthy properties. Sweet potatoes have a low glycemic index and are high in protein and fiber.  Black beans even more so. The oil used is heart-healthy extra virgin olive oil (EVOO). There is nothing to dislike about this tasty dish!

The salad is especially versatile. By changing the dressing you change the flair, from southwestern to Italian to Indian or any other cuisine you like. This particular recipe is of the southwestern variety.

Total preparation time about 1 hour, active time about 10 minutes.

Ingredients:

4 medium sweet potatoes, peeled and cubed
1 medium red onion, chopped
2 tablespoons EVOO
2 cans of black beans (15 oz. ea.), drained
1 medium red bell pepper, seeded and chopped small
½ cup (loose pack) chopped fresh cilantro
Salt and freshly ground black pepper to taste*

Dressing:
Juice of 2 medium limes
2 jalapeno peppers, seeds removed
1 garlic clove
2 tablespoons EVOO

Method:

1.    Preheat oven to 400 degrees F.
2.    Place EVOO, cubed sweet potatoes, and chopped onions into a large baking pan and toss to coat evenly with oil. Bake, turning occasionally, 30-40 minutes until sweet potatoes are browned and tender.
3.    Place dressing ingredients in a blender or food processor – blend well.
4.    Combine sweet potato mixture, dressing, and fresh chopped red bell pepper in a serving bowl. Add salt* and pepper to taste, toss well, and top with chopped cilantro.
5.    Serve at room temperature.

To change the personality of this dish, simply change the dressing and/or cilantro. For instance, lemon instead of lime, oregano, and freshly chopped parsley makes it an Italian salad.

Buon appetito!

* There is adequate salt in the black beans that I choose not to add more.

Insalata Siciliana di Ceci e Tonno

Insalata Siciliana di Ceci e Tonno

(Sicilian Chickpea and Tuna Salad)

Sicily is the crossroads of many cultures. The island has been invaded by the Greeks, Romans, Spaniards, and others. But notably, by the Arabs.

Sicilian culture and cuisine has incorporated significant Arab influences. Cumin, for instance, is used traditionally in Sicily but not elsewhere in Europe. That came from the Arabs. In addition, the Mediterranean yields a rich harvest of seafood, tuna of which is king. The hot, sun-baked land produces a variety of fruits, vegetables, and spices.

From all of these, this humble recipe is offered. Peasant food, but at the rich end of the scale, it would be prepared for feasts and celebrations. Very healthy and nutritious, it would nourish the fisherman and farmers responsible for its components. It may be prepared rapidemente e semplicemente (quickly and easily).

While made with fresh ingredients in the old country, we will work with canned goods which result in a surprisingly good variation.

Ingredients:

2 (15 oz.) cans Garbanzo beans (chick peas), drained

2 (5 oz.) cans Albacore tuna in water or oil, pressed and drained

4 scallions (green onions), white parts and 4 inches of green tops chopped

¼ red onion, chopped

½ red bell pepper, seeds and ribs removed, chopped

1 Roma (plum) tomato, chopped

Juice of 1 lemon, seeds strained out

2 garlic cloves, minced

½ tsp. ground cumin (best if freshly ground from seed)

¼ tsp. ground turmeric

1/8 tsp. cayenne pepper (or more to taste)

Freshly ground black pepper to taste

¼ cup extra virgin olive oil, more if needed

Note that we have added no salt. The canned chickpeas and tuna typically contain all the salt we will want.

Mix all ingredients well. Allow flavors to blend at room temperature for 30 minutes. Add additional olive oil if needed to moisten.

Stir well and serve with freshly toasted garlic bread and a good dry red wine. Yum.

Whole-wheat pasta dinner salad

Fresh vegetables and whole grains, with the nutrients and fiber that they provide, are rightfully promoted as central to a healthful diet.  Combine whole wheat pasta with baby spinach and you’ve got a real winner.

This quick, easy, dinner salad is delicious, nutritious, and simple to prepare.   No excuses!

The recipe provides a large, wholesome dinner for four.  It may easily be halved.

Ingredients, salad:

¾ pound whole wheat pasta – rotini, fusilli,  or other small shapes

½ cup coarsely chopped walnuts

6 oz. crumbled feta cheese

¼ large red onion, chopped (approx. ½ cup)

½ sweet red pepper, chopped

2 plum tomatoes, chopped

6 oz. package fresh baby spinach, rinsed and spun dry

Salt and freshly ground black pepper to taste

Ingredients, dressing:

3 Tbs. EVOO

3 Tbs. red wine vinegar

1 tsp. Dijon mustard

Method:

Cook the pasta according to package directions  Drain, rinse under cold water, place in a large bowl with other salad ingredients.

Prepare dressing, whisk ingredients until well mixed, pour over salad and toss thoroughly.

This salad serves four hungry adults – may easily be halved.

Buon appetito! 

Sicilian Peppery Tomato Soup with Chickpeas

For those who like a thick, satisfying soup, here’s a very easy one.  It has no meat and yet is very hearty and satisfying.  Garbanzo beans (chick peas) are a good source of fiber and protein.  The tomatoes add a healthy dose of lycopene, anti-oxidants, and just plain taste good.

The rosemary adds a pungent flair redolent of sun-drenched Sicily.

The soup is intended to be very thick. Spend some time and cook it down – you will be rewarded by a mouth-satisfying, belly-filling meal.

Intended to be peppery, you can cut back on the hot red pepper flakes if you prefer milder fare.


Enjoy! 


Sicilian Peppery Chickpea Soup with Tomatoes
(Minestra di Ceci e Pomodoro alla Siciliana)


Ingredients
¼ cup olive oil (EVOO)
¼ tsp. red pepper flakes
Pinch of turmeric
Freshly ground black red pepper to taste
1 medium onion chopped
1 medium red pepper, seeded and chopped
3 large cloves garlic, chopped
28 oz can chef’s cut (diced) tomatoes with liquid
1/2 tsp fresh finely chopped rosemary or 1/4 tsp dried crushed
Pinch of baking soda
2 cans 15.5 oz chickpeas, drained
2 cups water
Salt to taste
Freshly grated parmigiano reggiano


Method

In a large soup pot, heat oil to medium-low, add turmeric, red pepper flakes, and black pepper. Stir and heat, then add onions, red pepper, and sauté, stirring frequently.  Cook onion-pepper mixture until reduced, 5-8 minutes.

Add garlic, cook and stir for an additional minute.

Add tomatoes with their liquid.  Cook tomato-onion mixture uncovered, stirring frequently, until a good part of the liquid evaporates and mixture thickens (about 10-15 minutes). Add the baking soda and stir well (this reduces acidity).

Add the chopped rosemary and stir well.

Note:  This is a very thick soup. Cook onions-peppers and then tomatoes even longer than you’d normally think.  The key to this soup is to thicken and reduce the base.  You are cooking over medium heat, hence need to stir frequently to avoid sticking or scorching. A screen over the pot will eliminate splatter.

Pour in the chickpeas and water. Bring to boil, stirring.  Reduce to slow, steady, simmer, cover, and cook 20 minutes

Add salt and pepper to taste. Uncover and simmer to thicken if necessary.

Top each bowl with a little fresh grated Parmesan cheese and serve with garlic toast and a side of greens or salad. 

Buon appetito!