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!

Broccoli rabe and cannellini bean soup

Broccoli rabe, known in Italy as Cima di Rapa (top of the turnip), is a green cruciferous vegetable known for its slightly bitter taste and enormous health benefits. This is a quick, simple soup, very satisfying particularly in winter.

According to Martha Stewart, broccoli rabe is “a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles.” Stewart adds, “a 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C.” Hard to beat – tasty and healthy to boot!

A bit of an acquired taste, most people love the flavor of rabe. In this soup, the rabe is combined with cannellini beans to make a hearty, healthy meal.

Starting with a soffritto (base) of sautéed sweet red pepper, onion, and garlic, we will make a hearty soup that serves as a complete meal. Although water based, simmering the beans will create a satisfying broth. Buon appettito!

Ingredients

4 TBS extra virgin olive oil

¼ tsp. hot red pepper flakes

¼ tsp. ground turmeric

Freshly ground black pepper

1 medium sweet red pepper, seeded and chopped

1 yellow onion, chopped

3 cloves garlic, peeled and chopped

1 bunch broccoli rabe (1 – 1 ½ lbs), washed and chopped into 1” segments

2 15 oz or 1 28 oz can cannellini beans, drained

3 cups water

Salt to taste

Freshly grated parmigiano reggiano cheese as topping to serve

Method

In a large soup pot, heat the olive oil over medium heat. Add the hot red pepper flakes, turmeric, black pepper, stir well.

Add the chopped red peppers and onion, sauté until reduced – 5 minutes. Add chopped garlic, stir well.

Add chopped broccoli rabe to pan and cover. Cook down, stirring occasionally until rabe begins to soften.

Add cannellini beans and water, bring to boil. Reduce heat and simmer uncovered for 20 minutes or more until broth thickens. Add salt to taste, but the salt in the canned beans is typically enough.

Serve topped with freshly grated parmigiano reggiano cheese, fresh slices of Italian bread, and a green salad.  A complete meal!

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! 

Easy Fried Rice

We often think that haute cuisine (literally, high food) is the way to go.  But such recipes can be complicated, time consuming, and expensive.  What about those times when we just want a simple, quick, and inexpensive meal?  That would be basse cuisine (low food), as the peasants would cook.  Don’t underestimate the wisdom of peasant cooking.  They know how to get maximum nutrition from whatever ingredients happen to be available.

Fried rice is not a recipe but a notion.  It is a way to utilize whatever leftovers may be in your fridge.  This is just one simple example.  Try to grasp the concept and experiment widely. It is extremely important to understand that you can vary ingredients, proportions, and spices extensively to create a broad range of nutritious and tasty dishes.

One recent night, after a late meeting, I stopped on the way home and grabbed some take-out Chinese – stir-fried broccoli and rice.  After eating a bit of both, it went into the fridge. Several days later, interested in a hearty breakfast, I concocted the following. 

Ingredients

2 Tbs. olive oil
Pinch turmeric
Hot red pepper flakes to taste
Freshly ground black pepper
¼ onion, chopped
2 cloves garlic, peeled and chopped
1-2 cups cooked rice
1 cup chopped, cooked broccoli
2 eggs

Method

In a large skillet, heat the oil with the spices.  Add the onion and sauté until reduced.  Add garlic for a moment or two but do not brown.

Place rice in skillet, stir and smash until incorporated into the sofrito, then cover and cook a few moments until moisturized.
 

Uncover, add broccoli, stir well, and heat through.

Break two eggs into the skillet, stir and mix well, and cook until just done, eggs still moist (do not overcook the eggs).

Serve with a little soy sauce and eat with chopsticks.

Yum.

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!

Balela – chick pea and black bean salad

A quick, simple, and nutritious salad, Balela is a Middle Eastern salad with chick peas, black beans, parsley, and spices. There are variations that use mint and other flavorings, but this one is pretty basic. Feel free to experiment. The salad is very healthy with plenty of protein and fiber from the beans. Serve with good rough peasant bread and red wine. Boun appetitio!

 

 

Ingredients

1 - 15 oz. can garbanzo beans (chick peas), drained

1 - 15 oz can black beans, drained

2 - ripe tomatoes, chopped

½ chopped red onion

½ sweet red pepper, seeded and chopped

1 clove garlic, minced fine

1 tsp. fresh ground cumin

3 TBS extra virgin olive oil

Juice of one lemon (or 2 tbs. of bottled lemon juice)

½ cup chopped fresh flat leaf (Italian) parsley

Salt and fresh coarse ground black pepper to taste

Method

Combine all ingredients, mix well. Allow flavors to mingle for 15-30 minutes. Serve at room temperature.

Serves four as a side dish, two as a main course.  May be easily doubled.

Note: best served at room temperature but will keep for days in the refrigerator.

Pinto bean and thyme stew

Thyme is an ancient herb well used by the early Egyptians, Greeks, and Romans, so I guess it’s good enough for us.  Forming a low shrub, the thyme in our back yard garden thrived this year.  Sampling a fresh bit recently, I was struck by its peppery taste and pungent aroma.  Beans!  …I thought… no, pinto beans in particular.  This herb would do very nicely with pinto beans.  So here is the result.  Of course, one could prepare dried beans, soaked overnight, and be a purist, but I am sensitive to the busy parent who must prepare dinner in 20 minutes.  So with a slight sacrifice to perfectionism, here is a quick but tasty dish.    

Use fresh thyme if at all possible.  Green, flexible stems may be chopped up with leaves attached.  For the woody stems, strip the leaves off first with your fingers.  The essential oils of thyme are volatile, so only add to the stew for the last 5 minutes of cooking, else all the good stuff will cook away.

3 Tbs. EVOO

Few flakes hot red pepper, to taste

1 medium yellow onion, diced

1 medium red pepper, seeded and chopped

2 cloves garlic, sliced thin

1 can (6 oz.) tomato paste

2x6oz. cans water

2x15.5 oz cans pinto beans, drained

1 very generous, heaping tablespoon of fresh chopped thyme

Freshly grated black pepper to taste

Freshly grated Pecorino Romano cheese

Warm the olive oil in a deep skillet or Dutch oven to medium heat.  Add the red pepper flakes, onions, and red peppers.  Sauté until onion begins to turn brown, but do not burn.  Add sliced garlic for the last two minutes.

Empty the can of tomato paste then two cans of water (12 oz. in all) and stir till well mixed.  Add pinto beans, bring mixture to boil, then reduce heat and simmer for 15 minutes.  Add fresh thyme and simmer for 5  additional minutes.   Top with freshly grated black pepper and stir well.

Serve topped with Pecorino Romano, and green salad and freshly made garlic toast as sides. 

May be served over rice to make a hearty entrée.  

Buon appetito!