Three Bean, Spinach, and Kale Stew with Lacy Parmesan Cracker
Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.
Stew
2 Tbsp (30 mL) extra-virgin olive oil
4 garlic cloves, minced
1 large red onion, thinly sliced
1 bunch kale, thick stems removed, coarsely chopped (about 8 to 10 cups/2 to 2.5 L)
1 bunch spinach, coarsely chopped
28 oz can (796 mL) low-sodium diced tomatoes
2 cups (500 mL) cooked cannellini or northern beans
2 cups (500 mL) cooked kidney beans
2 cups (500 mL) fresh green beans, chopped
2 tsp (10 mL) dried oregano leaves
1/2 tsp (2 mL) cayenne pepper (optional)
2 tsp (10 mL) honey
1 to 2 Tbsp (15 to 30 mL) rice vinegar
Sea salt to taste
Heat oil in large wide saucepan set over medium heat. Add garlic and onion. Sauté until soft, about 6 to 8 minutes. Add kale and spinach. Pan will be full, but volume will decrease as it cooks. Stir often until just wilted. Spoon out greens and set aside.
Pour tomatoes into pan and stir in 2 cups (500 mL) water. Stir in beans, oregano, cayenne, and honey. Simmer until green beans are tender, 10 to 12 minutes.
Stir in greens and vinegar. Taste and season with salt.
Spoon into bowls and top with Lacy Parmesan Cracker (see following page for recipe) if you wish.
Serves 6 to 8.
Each serving contains:
236 calories; 13 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 12 g fibre; 287 mg sodium
Lacy Parmesan Cracker
1/2 cup (125 ml) Parmesan cheese, grated
Preheat oven to 350 F (180 C).
Using 1 Tbsp (15 mL) measuring spoon as a guide, portion grated Parmesan onto parchment paper-lined baking sheet. Using your finger, gently tap to spread out into a circle.
Bake until melted and golden, 4 to 5 minutes. Let stand on sheet 1 minute to firm up before moving.
Each serving contains:
27 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 96 mg sodium
source: "Soul Bowls" from alive #349, November 2011
Three Bean, Spinach, and Kale Stew with Lacy Parmesan Cracker
Directions
READ THIS NEXT
SEE MORE »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Sheet Pan Golden Tofu Medley
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.