Bean Soup with Kale

Prep time: 20 mins

Cook time: 25 mins

Serves: 8

INGREDIENTS:

1 tbsp olive oil or canola oil

6 large garlic cloves, crushed or minced

1 medium yellow onion, chopped

4 cups chopped raw kale

4 cups chicken or vegetable broth

2 15-oz cans white beans, such as cannellini or navy, un-drained

4 plum tomatoes, chopped

2 tsps dried Italian herb seasoning

Salt and pepper to taste

1 cup chopped parsley

DIRECTIONS:

In a large pot, heat olive oil.  Add garlic and onion; saute until soft.  Add kale and saute, stirring, until wilted.  Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper.  Simmer 5 minutes.

In a blender of food processor, mix the remaining beans and  broth until smooth.  Stir into soup to thicken.  Simmer 15 minutes.  Ladle into bowls; sprinkle with chopped parsley.

Black Bean & Roasted Pumpkin Salad

Pumpkin season is upon us! After a long hiatus from my kitchen, I am ready and in full swing to embrace this wonderful season and squash. This recipe proposed an interesting challenge as I have never cut up a pumpkin before (other than to turn it into a jack-o-lantern).  I chose a large garden variety, rather than a small sweet pumpkin, which I suspect would have turned out better in flavor and color. This recipe only calls for 2 cups of pumpkin, so you are left with an abundance of left over squash.  Moral of this story: Sometimes smaller IS actually better!

Prep time: 25 mins
Cook time: 20 mins
Serves: 4-6

INGREDIENTS:

2 cups cubed pumpkin
¼ cup olive oil, divided
1 clove garlic, sliced
1 (15-ounce) can black beans, drained rinsed, drained
½ cup cherry tomatoes, halved
½ cup sliced red onion
¼ cup sliced cucumber
¼ cup sliced celery
2 tbsp chopped parsley
2 tbsp fresh lime juice
½ tsp salt
½ tsp black pepper

DIRECTIONS:

Roast the pumpkin: Preheat oven to 400°F. Toss pumpkin in 2 tablespoons olive oil with garlic and place in a glass baking dish. Drizzle 3 tablespoons water in dish and bake until softened, 20 minutes. Removed and cool.

Prepare the salad: Combine black beans, tomatoes, onion, cucumber, celery, and parsley in a large bowl. Add remaining 2 tablespoons oil, lime juice, salt, and pepper; toss to coat. Add cooled pumpkin, toss gently, and serve.

Black Bean, Avacado, Cucumber and Tomato Salad

Prep time: 30 minutes

Makes: 5 cups

INGREDIENTS:

1 seedless cucumber, peeled and diced
2 medium ripe tomatoes, diced
2 Hass avocados, diced
15.5 oz can black beans, rinsed and drained
2 tbsp red onion, minced
2 tbsp cilantro, minced
2 limes, juice of
salt and fresh pepper  

DIRECTIONS:
Combine all the ingredients and season with salt and pepper to taste.  Keep refrigerated until ready to serve. Place salad inside a pita pocket or eat with pita chips.

Pasta Fagioli

Prep time: 15 mins

Cook time: 30 mins

Serves: 5

INGREDIENTS:

1 tbsp olive oil

1/2 onion, finely chopped

3 cloves garlic, chopped (or more)

1 celery stalk, chopped

1 carrot, finely chopped

15oz can cannellini beans

15oz can tomato sauce or crushed tomatoes

1 large bay leaf

1 tbsp basil

1 tbsp parsley

1 tsp oregano

2 (14 oz each) cans fat free chicken broth

2 cups water

1-1/2 cups (6 oz) dry Ditalini pasta or other small pasta

Grated Parmigiano or Romano (optional)

DIRECTIONS:

In a deep pot, saute onion and garlic in olive oil over medium heat.  Add the beans, tomato sauce, celery, carrots, chicken broth, baisl, bay leaf, parsley, oregano, salt and pepper.  Add 2 cups of water and bring to a slow boil.  Let simmer for 20 minutes stirring occasionally.  Add pasta and cook uncovered until pasta is al dente, according to pasta directions.

Ladle soup into bowls and top with grated cheese.