Tag: easy lunch

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French Country Bean Soup

My winter soup craze continues this week with an easy slow-cooker recipe featuring one of my favorite superfoods: beans. Beans are one of my favorite superfoods because not only are they fat and cholesterol free, but they may even help reduce LDL cholesterol in your blood. They are rich in complex carbs and nutrient dense in health-enhancing B-vitamins, minerals and antioxidants.

My French Country Bean Soup is a healthy balance of fats, carbohydrates and (mostly) plant-based proteins and is infused with the Provençale flavors of tomato, garlic, onions and herbs. It’s hearty, comforting and best-served with a hunk of artisanal sourdough or whole grain bread. In the picture below, you’ll notice I topped mine with a quarter cup of diced avocado to keep it gluten-free yet still filling and satisfying. If you’re vegetarian or vegan, you can also keep this meatless and animal product-free by removing the pancetta/bacon (also making it slightly more healthy).

Perhaps better than the nutritional benefits is that fact that this recipe is EASY. Seriously. In three steps (and 8 hours in the slow-cooker) you will have a delicious meal well-suited for a Sunday supper or a week’s worth of packed lunch.

French Country Bean SoupFrench Country Bean Soup

What You’ll Need:

  • 1/2 lb (8-oz) thick-cut pancetta or bacon, diced
  • 1 white onion, diced
  • 2-3 cloves of garlic, minced
  • 2 Tbs tomato paste
  • 2 Tbs sherry vinegar
  • 2 14-oz cans diced tomatoes (with liquid)
  • 4 cups of water
  • 1 cup dry red kidney beans (soaked for 8-10 hours)
  • 1 cup dry garbanzo beans (soaked for 8-10 hours)
  • 2 bay leaves (remove before serving)
  • 1/2 cup fresh or 1/4 cup dried parsley
  • 2 Tbs Herbes de Provence
  • 1 Tbs fresh or 1 tsp dried sage
  • 1 Tbs garlic sea salt
  • Fresh ground pepper to taste

How to Make It:

  1. Saute pancetta/bacon and onions over medium heat for 5-8 min. Transfer to your slow-cooker.
  2. Add all remaining ingredients to your slow-cooker, give them a good mix and let the mixture cook on the ‘low’ setting for 8 hours (slightly less or slightly more time won’t hurt your end results).
  3. When you’re ready to serve, remove the bay leaves and pour into big bowls.

Serve with some toasted hearty, whole-grain bread or a scoop of diced avocado and a side salad.

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Best Kale Salad w/ Honey-Chipotle Dressing

Though I’ve made a number of kale salads in my time, I have to say this is my best kale salad yet. Let’s get real here–I eat kale raw. I’m talking fresh out of the garden. I realize, however, not everyone is as crazy for kale as me.

The best way to make kale a crowd pleaser is to dress it up. The Honey-Chipotle Dressing I created for this kale salad is sweet, smoky goodness. It was a great complement to the grilled skirt steak I made to go alongside it, and even better the next day as my lunch at work (I added a piece of grilled salmon–mmm mmm). And as you’ve learned from my Kale Caesar Salad, Honey-Ginger Kale with Carrots, and Sweet Sesame Raw Kale Salad posts, this supergreen is an excellent source of vitamins A and K, calcium, and disease-fighting antioxidants.

If you’ve never had a raw kale salad, now is the time to give it a try. It’s easy, delicious and oh-so good for you.

Kale Salad with Honey-Chipotle Dressing

Best Kale Salad

What You’ll Need:

(for the dressing)

  • 2 large garlic cloves
  • 1 Chili in Adobo sauce
  • Juice from 1 lemon
  • 2 Tbs apple cider vinegar
  • 1/2 cup olive oil
  • 1 tsp cumin
  • 2 Tbs honey
  • 1/4 tsp sea salt
  • 1/4 tsp pepper

(for the salad)

  • 2 bunches (or about 6-8 cups chopped) kale
  • 3/4 cup dried tart cherries
  • 1/2 cup toasted slivered almonds

Directions:

  1. Mix all salad dressing ingredients together in your blender.
  2. Chop, wash and dry your kale–removing any of the really thick, woody stems. Add it to a large mixing bowl.
  3. Pour dressing over kale and massage into the leaves for a minute, or until well coated.
  4. Cover and let it refrigerate for at least 3-4 hours before you plan to eat (like I said, it was great the next day!)
  5. When you’re ready to serve, remove it from the refrigerator and add your cranberries and almonds (goat cheese would also go well if you’re so inclined).

Big thanks to my Big Guy for being the sous-chef on this recipe!