Tag Archives: kale

A. Soup. A. Week. Creamy Cannelloni Beans, Potato and Kale

Fennel seeds are aromatic and flavorful. I have often eaten them raw as a mouth refresher after a meal. You most often find them in Indian restaurants, sitting in a bowl along with toothpicks.

When I saw this soup posted last week by Somer on VegedOut, I thought it would be a perfect entry for A. Soup. A. Week. I did make some small changes: mostly excluded some ingredients that I did not have or used the replacement choices offered on her blog. I am a lifelong vegetarian and rarely crave the meat substitute products available such as vegan sausages or other meat substitutes.

I thought the fennel seeds gave this soup a very refreshing flavor.

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January and February are busy months getting research work done and abstracts submitted to conferences, so did not end up taking more pictures! Here’s how I ended up making mine.

Ingredients:

1 cup cannelloni beans
2 medium potatoes cut into cubes
2 cups kale chopped
1 medium onion chopped
1 carrot chopped
2 celery sticks chopped
2-3 garlic cloves minced
1 tsp italian spices
2 tsp fennel seeds
a few red pepper flakes
salt and fresh ground pepper
1/2 cup cashews
4-5 cups water or broth

Soak the beans for 6-8 hours.

For the cashew cream, blend cashews with 3/4 cup water and set aside.

Heat a little oil in a large dutch oven. Add onions and garlic and lightly fry. Add carrots, potatoes, celery, fennel seeds and Italian spices and lightly fry. I pre-cooked the beans in a steam cooker.  Add beans and 3-4 cups broth or water. Bring to a boil and reduce flame. Let simmer for 30-40 (or as needed based on how long the beans take to cook especially when using raw beans) minutes. Add chopped kale and cashew cream, salt and fresh ground pepper and simmer for an additional 5-10 minutes. As always serve warm.

Super Green Smoothie to Jumpstart the New Year

Happy New Year!

Health and fitness is always a major priority for me. But lately I seem to have hit rock bottom. So this year I wanted to double and treble my effort and over come this slump.  I still had some fresh kale and parsley in my patio garden and all the other ingredients necessary for it.

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It is adapted from the latest Prevent Magazine. I added the additional protein boost.  Each serving without the boost is 160 cal (3g protein, 39g carb, 5g fiber, 0.5g fat 56 mg sodium). After a good workout at the gym this was a refreshing and energy boosting smoothie.

Ingredients:

1 1/4 cup fresh kale
1 1/4 cup fresh or frozen cubed mango
2 celery sticks
1/4 cup mint
1/4 cup parsley
2 cups fresh orange juice
1 scoop whey protein boost

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Blend all ingredients in a food processor until smooth. Pour into 2 chilled glasses. Tasty and refreshing!

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Cheers!

Kale and Brussels Sprouts Salad

I woke up Friday morning with the intent to start another 3-day Body Clock Reset Diet. I did this earlier this year with some good results. Each year one of my resolutions is always related to health and fitness. This year, I wanted to get head start before the New Year.

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As is normal I checked Eat, Live, Run website in the morning and saw a recipe for a Kale and Brussels Sprouts salad. And my lunch menu changed. Kale and Brussels Sprouts? Yes I dig them. But I wasn’t sure about the dressing. Searching around I found a galore of salad recipes with that combination. So here’s how I made mine.

Ingredients:
2 cups chopped kale
0.5 cups sliced Brussels sprouts
Some shredded parmesan cheese
some sliced almond

Dressing:
2 tsp lemon juice
1 tsp olive oil
1 tsp dijon mustard
1 clove garlic minced
1 small shallot minced
salt and fresh ground pepper

Whisk together all the dressing ingredients.

In a large bowl mix salad ingredients. Drizzle dressing. Add fresh ground pepper as needed.

Remember this tries to mimic a meal following the prevention diet plan for a 3-day body clock reset diet of fixed calories and fixed portion size. I totally forgot to add the cheese. But still it was crunchy, delicious and filling!

Green Green Soup

Fall and winter are perfect times to roll out new soups. With the weather chilly outside, sipping warm soup with a piece of rustic bread for lunch or dinner is soothing. This one evolves on the Curried Cauliflower Soup which I have enjoyed many times. This time I wanted to use fresh green vegetables. The obvious choice was broccoli  And Brussels sprouts. And kale. It doesn’t get any greener than that!

Ingredients:
2 cups broccoli florets
1 cup Brussels sprouts sliced
1 cup chopped kale
8-10 cherry tomatoes sliced
1 small onion chopped
2-3 garlic cloves minced
1-2 tbsp sour cream
4-5 cups water or broth
1 tbsp butter
1 tbsp olive oil
2 tsp curry powder
salt and fresh ground pepper
dash of lemon juice

Preheat oven to 375 degrees. Rinse broccoli florets and Brussels sprouts (slice into halves) and toss in a little olive oil, salt and pepper. Bake for 30-40 minutes until the edges start to brown lightly.

Meanwhile heat the butter in a large pan. Add garlic and onion and fry for 5 minutes. Add the roasted broccoli, Brussels sprouts and kale and broth or water. Add salt, curry powder and fresh ground black pepper. Bring to boil and turn down to medium low and cook for 30 minutes until the vegetables soften. Turn off stove and cool before processing with a hand blender. I normally like to keep some chunks instead of blending into a puree. Return to the stove. Add sour cream and sliced cherry tomatoes and dash of lemon juice and cook for an additional 10 minutes.

Serve warm with a piece of bread.

A little of this and a little of that

It was clean up time again. The refrigerator was cluttered with half a bell pepper here, some zucchini there, a bunch of beans, a small floret of broccoli, some cauliflower and other remnants of vegetables I had used the last few days. Perfect time to weed out of the refrigerator and transform the left over vegetables into an ingredient for a stew or soup with my favorite choice of beans. I go through this at least once a month. It is a perfect precursor to clean the refrigerator to make room for  some fresh and vibrant produce to inspire new cooking ideas.

Nothing new here…

I pulled my 13 bean soup mix, some fresh kale and herbs from the garden and tossed all vegetables in a huge bowl with some spices and lemon juice.

Lunch was a delicious hearty 13 bean and vegetable soup. Perfect for a fall day.

Hope you are off to good fall season!

Fun with Fava

Each visit to Whole Foods I look for new ingredients to bring back to try. Beans and grains are always foremost on my mind. Being vegetarian I tend to get my protein from dairy and beans. I have never worked with fava beans, raw or dried. Period. In my mind, what I planned for it was some sort of stew possibly Morrocan. With that in mind I picked some fresh mint (unfortunately my mint perished as I was out of town for 4 weeks :-(). Fortunately kale, basil and parsley have revived since I started watering them again. So here’s what I did with my fava beans.

Ingredients:
1/4 cup fava beans
1/4 cup adzuki beans
1/4 cup lentils
broccoli florets
1-2 carrots
1-2 tomatoes
1 zucchini
1 onion
2-3 garlic cloves
mint
kale
parsley
cinnamon
ground cumin
black pepper
crushed pepper
salt to taste

Soak the beans overnight in some water. I usually like to cook my beans in a pressure cooker first. This expedites the cooking of the stew in the next step. In a large dish add the chopped vegetables and leafy greens, top with cooked beans and 4-6 cups of water and spices. Bring to a boil, lower the flame and cook for an hour or two until the flavors are infused and everything is cooked.

Top with sour cream when serving.

Cannellini beans and kale soup

Ingredients:

2 cups Cannellini beans (soaked overnight)
1-2 tomatoes
1 onion chopped
3-4 cloves garlic
1 bunch of kale
1-2 tbsp olive oil
Salt to taste

Pre-cook cannellini beans until cooked.

In a pan heat 1-2 tbsp olive oil. Add the chopped onion and garlic and fry till lightly brown. Lightly crush the tomatoes and add to the onions. Add the cooked beans along with the water to the onions and continue cooking in low flame for 10-15 minutes. Add salt to taste and add some crushed pepper flakes if desired. Loosely cut kale leaves and add to the rest. Cook for 2 minutes and remove from flame. Serves 4.