White Bean and Kale Soup

Ingredients:

1 onion diced

2 carrot, diced

2 ribs of celery diced

1 tablespoons extra virgin olive oil

2 cloves garlic minced

½ teaspoon dried ground rosemary

½ teaspoon dried thyme

1 bay leaf

½ teaspoon white pepper

1 cup white beans, soaked (or canned)*

5 cups water

1 teaspoon sea salt

½ pound kale stems and center ribs discarded and leaves chopped into bite size pieces

¼ cup freshly grated parmesan cheese (optional)

Instructions

1. Dice onion, carrot and celery into even ½ inch pieces.
2. In a medium pot, heat oil than the onion, carrot and celery and sauté vegetables for 4- -6 min till onions are translucent.
3. Add fresh garlic and dried herbs and sauté 1 min more
4. Add beans, salt, pepper, bay leaf and 5 cups of water
5. Cover the pot and bring up to a boil. Turn down heat and simmer for 50-60 min till beans are tender. *If using canned beans reduce cooking time to 20 min.
6. Add ½-1 cup more water till desired consistency.
7. Add kale and simmer stirring occasionally till kale is tender 10-12 min
8. Serve soup garnished with freshly grated parmesan cheese. (optional)

*Recipe from: http://www.examiner.com/healthy-food-in-boston/hearty-white-bean-and-kale-soup-recipe

- Sarah

Pasta with Escarole, White Beans and Chicken Sausage

Ingredients

3/4 pound whole-wheat bowtie (or other shape) pasta
1 tablespoon olive oil
1/2 medium onion, chopped, about 1 cup
3 cloves garlic, minced
6 ounces lowfat Italian-style chicken sausage, casings removed, crumbled
1 medium head escarole, rinsed, drained and chopped, about 8 cups
1(14-ounce) can low-sodium
cannellini beans, drained and rinsed
1 1/2 cups low-sodium chicken broth
1/2 teaspoon red pepper flakes 1 tablespoon chopped fresh sage leaves
Salt
Freshly ground black pepper
1 ounce grated Parmesan

Preparation

Cook the pasta according to the directions on the package.

Heat the oil over a medium heat in a large, deep saute pan or 8-quart stockpot. Saute the onion until soft and translucent, about 5 minutes. Add the garlic and cook an additional 1 minute. Stir in the sausage and cook until heated through and browned, about 4 minutes. Add the escarole and cook until wilted, about 3 to 4 minutes. Add the beans, 1 cup of chicken stock, sage and red pepper flakes and simmer until the mixture is heated through and liquid is slightly reduced. Add the sausage-bean mixture to pasta and toss well, loosening with the additional 1/2 cup chicken stock if necessary. Season with freshly ground pepper and salt, to taste.

Divide among 4 pasta bowls and top with Parmesan cheese.

*Recipe from www.foodnetwork.com

- Sarah