Pasta e Fagioli

Yield: 4-6 servings

2 tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

8 cloves garlic, finely chopped

1 tsp oregano

1 tsp thyme

1 tsp red pepper flakes

salt and pepper, to taste

1 lb ground beef

2 tbsp tomato paste

6 cups beef broth

24 oz marinara

1 can white beans, drained and rinsed

1 bay leaf

1 parmesan rind

1 cup ditalini pasta

2 cups kale leaves, ribs removed, finely chopped

juice from 1/2 lemon

1. In a large soup pot, heat oil over medium heat. Add the onion, carrots, celery and cook, stirring often, until the veggies start to soften.

2. Season with salt, pepper, oregano, thyme, and red pepper flakes.

3. Add the garlic and cook for another 30 seconds.

4. Clear a center in the pot and add the ground beef. Season with more salt and pepper, and cook until browned, breaking it up as it cooks, about 5-7 minutes.

5. Stir in the tomato paste and cook for another 1-2 minutes to caramelize it slightly.

6. Add the broth, marinara, beans, bay leaf, and parmesan rind. Stir everything together, bring to a boil, and then lower to a simmer for about 30 minutes, uncovered, stirring occasionally to develop the flavors.

7. After 30 minutes, add the ditalini pasta and cook for 8-10 minutes, until al dente.

8. Add the chopped kale and let cook for another 2 minutes.

9. Stir in fresh lemon juice to taste, adjusting seasoning with more salt and pepper if needed.

https://www.instagram.com/reel/DA7OzhKvxFh/?hl=en

Southwest Black Bean Stew

Yield: 4-6 servings

1 tbsp olive oil

1 onion, chopped

3-4 cloves garlic, minced

6 crimini mushrooms, sliced

1 potato, diced

1 yam, diced

1 red bell pepper, chopped

1 tbsp chili powder

1 tbsp oregano

2 tsp cumin

salt and pepper

1 can diced tomatoes

1/3 cup tomato paste

1 cup water

1 can black beans, drained and rinsed

1 can pinto beans, drained and rinsed

1 cup corn kernels

4 cups collard greens, coarsely chopped (or sub other greens)

1 cup loosely packed cilantro, chopped (plus extra for garnish)

avocado, chopped

1. In a large pot, heat olive oil over medium-high heat. When hot, add onion, garlic, and mushrooms, and cook while stirring for 5 to 8 minutes.

2. Add the potatoes, yam, red pepper, and spices. Cook while stirring for another couple of minutes.

3. Add the tomatoes, tomato paste, and water. Bring stew to a boil, then reduce heat to medium-low, cover, and cook for 15 minutes, stirring once or twice.

4. Add the beans and corn and cook for 5 more minutes.

5. Stir in the greens and cook for 5 minutes more, or until the potato and yam are tender.

6. Stir in the cilantro, and garnish with more chopped cilantro and chopped avocado.

https://gamechangersmovie.com/recipes/southwest-stew/

White Bean Dip

Yield: 1 cup

1 can white beans, rinsed and drained

1 tbsp olive oil

1 tbsp lemon juice

1 clove garlic, finely minced

1/4 cup parsley, chopped

1 tbsp dill, chopped

1 tbsp chives, chopped

1/2 tsp red pepper flakes

salt and pepper, to taste

1. Combine all ingredients in blender. Pulse a few times to combine. Some texture is good.

https://www.health.com/health/recipe/0,,10000001991098,00.html

Hearty White Bean Soup

Yield: 4-6 servings

1 tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

1 leek, diced

2 cloves garlic, finely chopped

2 tbsp tomato paste

1 can diced tomatoes

6 cups vegetable broth

2 sprigs fresh thyme

1 cup diced butternut squash

2 kale leaves, ribs removed, finely chopped

1 can white beans, drained and rinsed

salt and pepper, to taste

1. In a large soup pot, heat oil over medium heat. Add the onion and cook, stirring often, until the onion starts to soften.

2. Add the carrots, celery, and leeks. Continue cooking, stirring often, for about 5 minutes.

3. Add the garlic and cook for another 30 seconds.

4. Add the tomato paste, diced tomatoes, broth, thyme, and butternut squash. Bring to a simmer and let cook for about 15 to 20 minutes, or until the squash is tender.

5. Add the chopped kale and let cook for another 2 minutes.

6. Add beans, and season with salt and pepper.

https://helloglow.co/hearty-vegetable-soup-weekly-meal-plan/

Potato, Asparagus, and Bean Spring Salad

Yield: 4 servings

2 cups mini potatoes

1 bunch asparagus, woody ends trimmed

1 handful green beans, ends trimmed

1 can white beans, drained and rinsed

1 stalk celery, fine dice

4 radishes, thinly sliced

1/4 cup green onion, thinly sliced

1/4 cup flat leaf parsley, finely chopped

Dressing:

1 medium shallot, finely diced

3 tbsp sherry vinegar

1 tbsp capers

1 tsp grainy mustard

salt and pepper, to taste

1/3 cup olive oil

1. Place the potatoes in a medium pot and cover with cold water. Bring the water to a boil, then lower heat to a simmer and cook potatoes until they are just tender, about 13 to 16 minutes. Drain and allow them to cool slightly.

2. Fill the pot with water again and bring to a boil. Add a pinch of salt. Cut the asparagus and green beans into bite-sized pieces and add them to the saucepan. Separately boil vegetables until tender, about 2 to 3 minutes. Drain the vegetables and place them in an ice bath or run them under cold water to shock them and stop the cooking process.

3. To prepare the dressing, in a small bowl, combine all dressing ingredients except olive oil. While whisking, slowly drizzle the olive oil into the bowl. Whisk until you have a unified dressing.

4. Once you can handle the potatoes, cut them into quarters and place them in a large bowl. Add the blanched asparagus and green beans. Add the white beans, celery, radish, green onion, and parsley as well. Stir to combine.

5. Toss salad with dressing. Serve immediately or store in a sealed container in the refrigerator for up to 3 days.

http://thefirstmess.com/2018/05/02/favourite-picnic-salad/#more-9733

Mediterranean Three Bean Quinoa Salad

Yield: 4 servings

Salad:

1 cup quinoa

2 cups water

1/2 lb green beans, cut into 2-inch pieces

1 can chickpeas, drained and rinsed

1 can white beans, drained and rinsed

1 red bell pepper, diced

1 yellow bell pepper, diced

1 cup cucumber, diced

1 cup grape tomatoes, halved

1 shallot, diced

1/3 cup kalamata olives, pitted and chopped

fresh basil, thinly sliced

optional: 1/4 cup feta cheese, crumbled

Dressing:

1/4 cup olive oil

1 tbsp balsamic vinegar

2 cloves garlic, minced

1/4 tsp dried basil

1/4 tsp dried oregano

salt and pepper

1. In a medium saucepan, bring quinoa and water to a boil. Cover, reduce heat to low, and simmer for 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Transfer quinoa to a large bowl.

2. In the meantime, blanch the green beans. Bring a large pot of salted water to a boil. Add the green beans and cook until tender crisp, about 2 minutes. Drain the green beans and place in a bowl of ice water. Drain well and pat dry.
3. Prepare the dressing by whisking together all dressing ingredients in a small bowl. 

4. Add the green beans, chickpeas, white beans, peppers, cucumber, tomatoes, shallot, olives, basil, and feta cheese (if using) to the bowl with the quinoa.

5. Pour dressing over the salad and gently stir until salad is coated with dressing.


https://www.twopeasandtheirpod.com/mediterranean-three-bean-quinoa-salad/

Kale and White Bean Salad

Yield: 2 servings

Beans:

1 can white or butter beans, rinsed and drained

1/2 lemon, juiced 

1 tbsp olive oil

1/4 tsp salt

2 tbsp parsley, chopped

Salad:

1 head kale, de-stemmed and chopped

1/2 lemon, juiced

1 tbsp olive oil

1 tbsp maple syrup

1 clove garlic, finely minced
pinch each salt and black pepper

Dressing:

1/3 cup tahini

1 clove garlic, finely minced

1 lemon, juiced

1 tbsp maple syrup
pinch each salt and black pepper

2 tbsp hot water

1. In a small mixing bowl, combine drained beans, lemon juice, olive oil, salt, and fresh parsley. Toss to coat. Set aside.

2. In a large mixing bowl, combine kale, lemon juice, olive oil, maple syrup, garlic, salt, and pepper. Use your hands to massage the kale and break it down slightly.

3. To prepare dressing, add tahini, garlic, lemon juice, maple syrup, salt, and pepper to a small mixing bowl. Whisk to combine, then add hot water to thin until pourable. Set aside.

4. To serve, add beans and the dressing to the kale and toss to combine.
5. Best when fresh. If serving later, store dressing separate.


https://minimalistbaker.com/white-bean-kale-salad-with-tahini-dressing/