Recipes: Greens and Beans

1. Kale and White Bean Stew

Ingredients:

• 1 large onion, diced

• 3 cloves garlic, minced

• 4 cups vegetable broth

• 2 cans white beans, rinsed and drained

• 1 bunch kale, stems removed and chopped

• 2 carrots, sliced

• 1 teaspoon dried thyme

• 1 teaspoon dried rosemary

• Salt and pepper to taste

• 1 can diced tomatoes (no salt added)

Instructions:

1. In a large pot, sauté the onion and garlic in a splash of vegetable broth until soft.

2. Add the carrots, thyme, and rosemary, and cook for another 5 minutes.

3. Add the white beans, diced tomatoes, and the remaining vegetable broth. Bring to a boil.

4. Reduce the heat and simmer for 20 minutes.

5. Add the kale and cook for another 10 minutes until wilted.

6. Season with salt and pepper to taste. Serve hot.

2. Spinach and Chickpea Curry

Ingredients:

• 1 large onion, diced

• 3 cloves garlic, minced

• 1-inch piece ginger, minced

• 1 can diced tomatoes (no salt added)

• 1 can chickpeas, rinsed and drained

• 1 bag fresh spinach

• 1 tablespoon curry powder

• 1 teaspoon cumin

• 1 teaspoon turmeric

• 1 teaspoon coriander

• Salt to taste

• Fresh cilantro for garnish

Instructions:

1. In a large skillet, sauté the onion, garlic, and ginger in a splash of water until soft.

2. Add the curry powder, cumin, turmeric, and coriander. Cook for 2 minutes until fragrant.

3. Add the diced tomatoes and chickpeas. Simmer for 15 minutes.

4. Add the spinach and cook until wilted, about 5 minutes.

5. Season with salt to taste and garnish with fresh cilantro. Serve with brown rice or quinoa.

3. Collard Greens and Black Bean Wraps

Ingredients:

• 1 bunch collard greens, stems removed

• 1 can black beans, rinsed and drained

• 1 cup cooked quinoa

• 1 red bell pepper, diced

• 1 avocado, sliced

• 1 lime, juiced

• 1 teaspoon cumin

• 1 teaspoon paprika

• Salt and pepper to taste

Instructions:

1. In a large pot of boiling water, blanch the collard greens for 30 seconds. Remove and pat dry.

2. In a bowl, mix the black beans, cooked quinoa, red bell pepper, cumin, paprika, lime juice, salt, and pepper.

3. Lay a collard green leaf flat and place a portion of the bean mixture in the center. Add a slice of avocado.

4. Roll up the leaf like a burrito, tucking in the sides as you go.

5. Serve the wraps immediately, or chill for a refreshing meal.

4. Swiss Chard and Lentil Soup

Ingredients:

• 1 large onion, diced

• 3 cloves garlic, minced

• 1 cup dried lentils, rinsed

• 6 cups vegetable broth

• 1 bunch Swiss chard, stems removed and chopped

• 2 carrots, diced

• 2 celery stalks, diced

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic in a splash of vegetable broth until soft.

2. Add the carrots, celery, thyme, and oregano, and cook for another 5 minutes.

3. Add the lentils and vegetable broth. Bring to a boil.

4. Reduce the heat and simmer for 30 minutes.

5. Add the Swiss chard and cook for another 10 minutes until wilted.

6. Season with salt and pepper to taste. Serve hot.

These recipes are not only nutritious and oil-free but also bursting with flavor! Enjoy incorporating these greens and beans into your meals.