Kale And Beans Recipes

Soy substitutes are so convincingly delicious that no one will know this isn't real chorizo. Bonus: This dish has zero cholesterol!

This vegetarian dish has two servings of vegetables, is high in fiber and protein and very easy to cook. It can be served as a single whole dish, or a side dish for meat, poultry or fish, or over pasta or rice. I prefer it served with hard boiled eggs and grated cheese on top.

Serve with crusty bread and garnish with a sprinkle of chili powder, a drizzle of good olive oil, a dollop of fat free sour cream and some feta cheese, if desired. Celery is added late in the recipe to add crunch.

Heat olive oil in a large pot on medium high
Add the onion and cook, stirring frequently, until start to soften, about 2 minutes
Add carrot and celery and cook, stirring frequently, until start to soften and brown, about 2 minutes
Stir in the garlic, pepper flakes and ½ tsp of salt and ¼ tsp black pepper and cook 1 minute more
Add the vegetable broth and bring to a boil on high heat
When the broth reaches a boil, reduce heat to medium and add half the beans
Mash the remaining beans with a fork or large spoon and add to the pot, stirring to distribute
Stir in the kale and simmer until the kale is tender, about 20 to 25 minutes
Stir in the lemon juice and zest
Season to taste with salt and pepper

Creamy and nutritious goodness in a pot!

Dinner in a Dutch oven! Once you have assembled set in the oven and allow to stew all day to blend the flavors. Tasty, nutritious, filling. Wonderful on a dreary day. Add fresh baked bread or cornbread and you are done!

Take a bit of chopping, but makes a great side dish or a meal

I love all things kale. When I saw Lacinato Kale (also called Tuscan or Dinosaur kale and Cavolo Nero) on my last trip to the grocery store, I knew I had to buy it and make this dish! I cooked pasta and added it to the dish. My favorites are Bionaturae whole wheat fettuccine and Garofalo whole wheat farfalle. The nutritional value for the pasta is NOT included in the recipe because there are so many varieties, so be sure to include whatever pasta you use as a separate item on your nutrition tracker.

adapted from here, because italian sausage is holy smokes full of calories!:
http://www.restaurantwidow.c
om/2005/09/italian_sauage_.html

Simple and nutritious

Local Flavors cookbook

Sweet orange squash is complemented by spicy peppers, salty bacon, chewy kale, and tangy balsamic vinegar in this easy one-pot dish.

Tasty vegetable smoked sausage soup.

High fibre, high protein, meatless meal that is easy on the wallet and big on taste! Can be made with less red pepper flakes and less fat....

A one-skillet dinner I threw together Iron Chef style but my husband really liked, and he's incredibly picky.

from 101 cookbooks.com. We used Giant Lima Beans instead of Corona Beans.

blend w/emeril seasoning as desired
serving size 1 cup

From Main Course Vegetarian Pleasures Cookbook