White Bean Pasta with Broccoli and Squash

Pasta with alfredo sauce was always one of my favorites, but lately I am not always huge fan of how large amounts of dairy makes me feel. After remembering the lovely creamy texture I got from my last batch of Pasta y Fagioli, I decided to give white beans a try for a pasta sauce. Now this is not alfredo sauce, but I think it makes a great substitute, and it's jam packed full of protein! Experiment with your favorite pasta shapes and veggies.

There's no picture of this recipe, unfortunately. I've been working two jobs lately and made this sauce to keep in the fridge for quick reheating throughout the week, and simply never had the time or desire to make a plate all pretty-style for picture taking.

The squash I used here came picked straight from the vine into my husband's hand by one of his friends he ran into while coming home from the farmer's market (I haven't been able to go - second job). She was tending to a community garden in the Westside area of Kansas City. He traded a bottle of my homebrew kombucha (ginger/blueberry flavor) for it - the squash was used two days later. Nothing quite like fresh picked produce! Thanks, Julie.

This sauce really comes together quickly and easily and makes for an awesome quick meal. Leftovers reheat nicely in a saucepan, perhaps using a bit more milk. Make this vegan by using vegan butter.

White Bean Pasta with Broccoli and Squash

• 4 tablespoons butter
• 1 onion, thinly sliced
• 1 tablespoon minced fresh garlic
• 3 cups cooked white beans (navy, cannellini, great northern)
• 2 cups plain, unsweetened soy, almond or rice milk (I used almond)
• 2 cups small broccoli florets
• 1 medium sized squash, cut into half-moons
• 1/2 teaspoon sea salt, to taste
• 1 teaspoon ground black pepper, to taste
• 1 teaspoon crushed red peppers, to taste
• parmesan cheese and/or fresh minced parsley(optional)
• 12 ounces pasta, cooked (I used linguine)

Melt the butter in a large pot and saute the onion over medium heat for about five minutes, until soft and translucent. Meanwhile, in a blender, add in the beans and milk. Blend until it makes a smooth, thick sauce. Add the sauce to the pot with the onions, along with the broccoli, squash, garlic and seasonings. Cover and let simmer over low heat, stirring frequently to ensure the sauce does not stick to the bottom of the pan, until the squash and broccoli are tender to your liking, about ten minutes. Toss with pasta, adjust seasonings, and garnish with parmesan cheese and/or parsley.

Pasta e Fagioli

I got some fabulous dried cannellini beans from Carollo's Italian Grocery this weekend and the first thing I did when I woke up on Monday was put them into my crock pot to simmer all day so they would be ready to eat at dinnertime. Cannellini beans are some of my favorites, but it's sometimes difficult to find them dried rather than in cans.

Pasta e fagioli is a classic Italian soup, often made with parmesan cheese and day-old bread. I didn't quite feel like soup, so I made it as a pasta dish. Cannellinis are soft beans, so when they're well cooked they start to mash when mixed in with the pasta, giving the whole dish a creamy and rich texture. We ate this with locally baked flat bread covered with garlic butter and minced parsley and some Sicilian black olives.

I would like to dedicate this fabulous dish to my mother, who taught me everything I need to know about pasta.

Pasta e Fagioli

• 2 cups cooked cannellini beans
• 1 bunch kale, stems removed, roughly chopped
• 1 large onion, chopped
• 5 garlic cloves, minced
• 2 tomatoes, chopped
• 1 cup peas
• 1/2 cup shredded carrots
• 1/2 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon dried basil
• 1 bay leaf
• zest of 1 lemon
• 2 tablespoons fresh lemon juice
• 1/4 cup plus a couple tablespoons of olive oil
• about 1/2 cup sliced almonds
• about 1/2 cup sliced green onions
• about 1/2 cup minced fresh parsley
• 8 ounces of short pasta
• sea salt, ground black pepper, crushed red pepper

Bring plenty of water to a rolling boil and cook the pasta until it is done. Various shapes and types (whole wheat, semolina, fresh, quinoa, etc) have different cooking times so check your package. Drain when finished.

Meanwhile, heat a couple of tablespoons of olive oil in a large pot. Saute the onion until it starts becoming translucent, about ten minutes. Add in the garlic, tomatoes, carrots, kale, oregano, thyme, basil and bay leaf. Cook and stir until the kale begins to wilt and you can smell the fragrant spices and garlic.

Mix in the cooked pasta, beans, lemon zest, lemon juice and olive oil. Stir until combined and season liberally with salt, black pepper and crushed red peppers. Garnish each individual serving with almonds, green onions and parsley.

Sending this to Presto Pasta Nights, guest hosted by Three Cookies

Kale and Wild Rice Soup

Everyone seems to have their own recipe for a beans and greens soup. Mine is a little different, with the additions of wild rice and Indian spices. I am most definitely on an Indian spice kick lately - maybe it's the cold winter causing me to dream of warmer climates. I'm thinking an Indian risotto next...

Here I used curly green kale, baby portobello mushrooms, wild rice leftover from the night I made this, and kidney beans that I thawed from my freezer. I never use canned beans - see my tips and tricks page for more info on how I handle convenient beans from dried. I love the spicy aroma of Szechuan pepper, but if you don't have it on hand you can use crushed red chilies or black pepper, depending on how spicy you like your food.

This would be delicious with chicken, vegetable or beef stock. Use whatever suits your fancy - just make sure it is well flavored. If you are using store-bought stock or bouillon, be sure to mind the salt content or look for varieties that do not contain salt.

Kale and Wild Rice Soup

Makes about four to six servings

• 1 onion
• 1 bunch kale
• about 1/2 pound mushrooms
• 3-4 cloves garlic
• 2 teaspoon garam masala
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cardamom
• 2 cups cooked beans
• 3 cups cooked Lundberg Gourmet Blend of Wild and Whole Grain Brown Rice
• 8 cups stock
• extra-virgin olive oil
• sea salt and ground Szechuan pepper

Heat a couple of tablespoons of olive oil in a large soup pot. Chop the onion, add to the pan and saute until it begins to soften, about 3-4 minutes. Chop the mushrooms into small bite sized pieces and mince the garlic. Add to the pot along with the garam masala, turmeric and cardamom. If the pot is really dry, add in some more oil. Cook until the mushrooms are soft and the spices are fragrant, about ten minutes.

Meanwhile, rinse the kale leaves and remove the fibrous stems. Chop or tear into small pieces. Add this to the pot along with the stock. Cover and bring to a gentle simmer. Continue simmering until the kale is tender to your liking, anywhere from five to fifteen minutes. When the soup is almost done, add in the cooked beans and wild rice, and season to taste with sea salt and Szechuan pepper. Heat the soup just until the beans and rice are hot, then ladle into bowls and serve.

Chickpea Salad

This is a very simple substitute for tuna salad, chicken salad or egg salad for sandwiches or snacking. I like to spread a good portion on multigrain bread and top it with romaine lettuce, cucumber slices and extra mayonnaise and mustard. It's also delicious as a thick and chunky dip for crackers.

I'm not a huge mayonnaise fan, but when I do use it, I use an organic canola oil mayonnaise - it's a small bit healthier than the supermarket variety, and organic means that it doesn't use genetically modified canola. Experiment with the seasonings in this - use some cumin and paprika, or maybe a pinch of curry powder or some hot sauce.

*** To make this vegan: simply substitute your favorite mayonnaise replacement, such as Nayonaise, Veganaise or a homemade version.

This recipe will make enough for two to three sandwiches. 


Chickpea Salad

• 1 cup cooked chickpeas
• 1/4 cup mayonnaise
• 2 tablespoons mustard (any kind you'd like)
• 1 small red pepper, finely chopped
• 1 celery stalk, finely chopped
• 1/2 cup shredded carrots
• sea salt and black pepper

In a food processor, combine the chickpeas, mayonnaise and mustard until they form a rough and chunky paste. Transfer to a medium sized bowl and mix in the vegetables. Season to taste.

Kamut, Bean and Vegetable Stew

Kamut is a delicious, plump whole grain that I discovered by eating it cold on top of salads from a salad bar. The flavor is comparable to brown rice, and the grains are about three times as thick, making it have a delicious little POP in your mouth when you chew it. I thought it would be perfect for a hearty dish, and so I set out to make this stew.

This thick, warming stew is very gumbo inspired, with the okra, sausage, peppers, onions and seasonings. The flavor greatly depends on your roux and the spices you put in. Look for a gumbo, jambalaya or Cajun seasoning mix that you love (or make your own :) and do not skimp on making the roux. If you have never made one before, you might try a practice session really quick - use the instructions here and halve or quarter the flour and butter amounts. It's not as hard as some cooking shows or books will make it seem, you just need patience.

Patience.... yes, have that before you set out to make this stew. It starts the evening before cooking, and I just spent about three hours in front of the stove with it. This is a special occasion dish - it takes a little bit of effort and lots of time. However, the final product is very worth it. I am melting in my bowl as I type this.


Kamut, Bean and Vegetable Stew

• 1/4 cup dried kidney beans
• 1/4 cup dried black beans
• 4 bay leaves
• 1 cup kamut berries 
• olive oil
• 1 red bell pepper
• 1 green bell pepper
• 1-2 jalapeno peppers, seeded and thinly sliced
• 1 large yellow onion, chopped
• 2 stalks celery with leaves, thinly sliced
• 6 garlic cloves, minced
• 1 pound sliced okra, fresh or thawed from frozen
• 2 cans diced tomatoes
• 1 pound of your favorite spicy or mild sausage: meat or vegetarian (try andouille, Italian or smoked)
• 1/2 cup butter
• 1/2 cup unbleached flour
• 3 tablespoons Cajun, gumbo or jambalaya seasoning 
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• sea salt and ground black pepper
• hot sauce
• fresh chopped parsley, spinach or cilantro

Soak the beans and the kamut in separate pans in plenty of water to cover overnight. The next day, drain the beans and again cover with plentys of water. Add one bay leaf to each pot of beans and submerge the kamut in 4 cups of water. Tilt the lids and set to medium heat. Once they begin boiling, lower the heat and let simmer until the beans and the kamut are tender - about 2-3 hours for the beans, about 30-40 minutes for the kamut. Drain and discard the liquid and bay leaves.

Heat a couple of tablespoons of olive oil in a large pot over medium heat. Slice the sausage thinly and add to the pan. Saute until they are cooked through and firm - this will take the longest for raw sausage or vegetarian sausages and only a few minutes if you are using smoked sausage. Remove from the heat, set aside and add a little bit more oil if necessary. Saute the onions and celery until soft and beginning to caramelize, about ten minutes. Add in the bell peppers, jalapenos and garlic and saute until slightly softened, about five more minutes. Remove from the pan and set aside.

TO MAKE THE ROUX:
Melt the butter in the pot and add the flour. Continue to whisk until a thick paste forms. Lower the heat to low and continue to whisk and cook the roux. The darker the roux, the more flavorful the stew will be - you could whisk this continuously for up to 45 minutes to get a very delicious, classic gumbo roux. If you don't want to cook it for that long, you may cook it for as little as ten minutes. After about ten minutes it should look like this:

The outside edges will be bubbling - just keep stirring to make sure that nothing burns. The darker the roux, the darker the finished product.

Once the roux has thickened to your liking, add in the tomatoes, remaining bay leaves and the seasonings and mix everything together very thoroughly. Add in the reserved vegetables, sausage and the thawed okra. Cover and bring to a gentle simmer, stirring occasionally, taking care to scrape the bottom each time you stir. Once the vegetables are tender to your liking - as little as fifteen minutes, as long as 45 - add in the beans and stir to combine. Season to taste with sea salt and pepper.

To serve, scoop some cooked kamut into your bowl and top it with a big ladle of the stew. Garnish with fresh herbs and hot sauce, if desired.

a perfect bowl of fulfilling winter comfort

Honey Balsamic Beans and Rice

Beans and rice are a natural combination. From spicy, stew-like Cajun/Creole one dish meals to salad toppers to vegetarian burgers, beans and rice are a powerful duo that bring lots of nutrition, texture and taste to any dish. Here I decided to combine them into a cold salad. I've had many cold rice salads and many cold bean salads - so why not both? The honey balsamic dressing is one that I've made before to put on traditional lettuce salads. I've had sweet rice puddings and desserts before, but something told me the beans would like to be sweet.

Chinese long beans are available at my local farmer's market in the spring and summer. They look like two foot long green beans... or they can be red, purple, yellow, green or a combination! The ones I've used in this recipe are simply green, and are soft enough to eat when raw. Other varieties may need to be parboiled longer to be softened. If you don't have Chinese long beans available, use fresh green beans, and parboil them 4-5 minutes.

The brown rice is essential in making this salad wholesome and filling. Also, do not use canned beans. Even organic canned beans may have weird stuff added to them. Always use from dried. It takes extra time but it is worth it. See my "Tips and Tricks" page for how I deal with and prepare dried beans.

This honestly works as a breakfast, a lunch, or a dinner. To fix it up a bit more, add in some chopped lettuce or spinach or garnish with fresh herbs. This will keep in your refrigerator for about a week.

Honey Balsamic Beans and Rice

• 1 ½ cups cooked, cold brown rice
• 1 cup cooked, cold black beans
• 1 cup cooked, cold pinto beans
• ¾ cup cooked, cold northern beans
• 1 jalapeno, seeds and ribs removed, minced
• 1 cup Chinese long beans, cut into 1-inch pieces
• ½ cup green onions, sliced diagonally in 1-inch pieces
• ½ cup toasted, unsalted almonds, roughly chopped 
• ½ teaspoon sea salt
• For the dressing
• 2 tablespoons extra-virgin olive oil
• 1 ½ tablespoons fresh lemon juice (squeezed from a lemon)
• 1 ½ tablespoons honey
• 2 tablespoons balsamic vinegar
• 1 teaspoon dried tarragon

Bring four or five cups of water to a rolling boil in a medium pot. Add the salt and the cut long beans. Blanch for three minutes, then transfer the long beans to a bowl of iced water. After they have rested for a few minutes, drain and let dry.

To make the dressing, add the olive oil, honey, vinegar, lemon juice and tarragon to a small container with a tight-fitting lid. Place the lid on tight and vigorously shake until well blended.

In a large bowl, add the rice, beans, jalapeno, almonds and onions. Give the dressing another shake and pour all over the top. Toss everything together well, being careful not to smash too many beans.

Chill in the refrigerator for a couple of hours before eating.

An array of colors, protein and wholesome sweetness