Kale and White Bean Soup


  • 1 tbsp olive oil
  • 1 onion chopped
  • 1 garlic clove finely diced
  • 4 cups vegetable broth
  • 3 cups water
  • Kale remove center rib, rinse and roughly chopped – about 4 cups
  • 1 tsp finely chopped fresh rosemary
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • 1 cup diced carrots
  • 1 cup chopped tomato
  • 1 can white beans rinsed and drained
  • Dash hot pepper flakes

Cook onion in oil until softened about 3 minutes.  Add garlic and cook another minute.  Add broth, water, kale, rosemary, salt and pepper.  Simmer 15-20 minutes until kale is tender.  Add carrots, tomato, beans and pepper flakes and cook another 5 minutes or until carrots are tender.  Garish with diced green onion and fresh basil.

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Bean and Rice Burritos

I like to make a big batch and freeze these individually.  To reheat I thaw and reheat for 1 minute in the microwave.  Adjust the spice to your liking.   Instead of the jalapeno, a fresh habanero pepper or two would add some nice heat.

  • 2 cans pinto beans and 1 can black beans rinsed and drained
  • 3/4 cup brown rice
  • 2 cup frozen corn
  • 1 large onion chopped
  • 4 cloves garlic diced
  • 2 peppers (red and green)
  • 1 tsp ground cumin
  • 1/4 tsp red pepper
  • 1/2 tsp paprika
  • 1/2 tsp chili powder
  • 1/2 tsp oregano
  • 3 tbsp. diced jalapeno (fresh or canned)
  • 1/2 cup bottled salsa
  • 20 10″ flour tortillas

Cook rice as directed.  Rinse beans, chop onion, garlic and peppers.  Heat oil in large skillet, add onion and cook till slightly tender, add green and red peppers (if using fresh hot peppers add them now) and garlic and continue cooking until soft. Add beans and heat through.  Mash bean mixture with potato masher until a little more than half mashed.  Continue cooking over medium low heat. Add a little water as needed to keep mixture from sticking.    Stir in spices, jalapeno and salsa.  Fold in corn and cooked rice.  Heat through.  Remove from heat.  Warm tortillas in skillet about 10 seconds each side.   Assemble burritos, cool, then place individual plastic bags.


White Bean Hummus

This is so easy and so much better than the stuff you get at the store.  I always made my hummus with garbanzo beans but this is so much creamier.  I’m now in hummus heaven.  I could live on this stuff.  I found a spice blend at Penzeys that I’ve been using a lot lately.  It’s called Peri Peri, a North African red pepper blend.  I added some when processing and a little more to garnish because I like my hummus a little spicy.  You could add a little cayenne as a substitute.

  • 2 cans (15 ounces each) Great Northern Beans, drained and rinsed
  • Juice from 1 Lemon
  • 2 tablespoons Tahini
  • 2 tablespoons Olive Oil
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Sea Salt
  • 1 Garlic Clove, pressed through a garlic press
  • 1/4 tsp cayenne pepper (optional)

Add beans and the remaining ingredients to food processor and blend until smooth.   To serve, drizzle with a little olive oil if desired.

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Kale and Bean Salad

Roast garlic and chop. Remove stems from kale, rinse, chop and blanch for just a few seconds. Chop olives, red onion, reconstituted dried tomato. Drain beans. Combine all and dress with vingrette, fresh lemon juice and lemon zest.

Chicken, Roasted Poblano, Pumpkin and Black Bean Soup

My friend Judy shared with me this recipe she found at Shape.com.  The recipe was originally posted on http://www.saffronlane.com/blog/    I’ve never been a huge pumpkin fan but after tasting this soup, I’ve changed my opinion.  It’s a great thickening agent and in no way overpowers the other flavors.  The only thing I changed was instead of three poblanos I used two poblano peppers and two hot banana peppers.

3 poblano peppers
2 tbsp. olive oil
2 large  boneless, skinless chicken breasts
1 medium yellow onion, finely diced
3 garlic cloves, finely diced
2 tbsp. ground cumin
1/2 tbsp.  ground coriander
1/4 tsp. ground cinnamon
1 15 oz. can pumpkin, pureed
4 c. cooked black beans
6 c. low-sodium chicken or vegetable broth
Sea salt and freshly cracked black pepper to taste

Over an open flame, place peppers directly on the fire, turning frequently until well-charred on all sides. Remove and place in a brown paper bag for 5 minutes. Remove from bag, peel off the skin, remove the stem and seeds and roughly dice the peppers.

In a large pot, add 1 tbsp. olive oil and season chicken with salt and pepper. Over medium heat, cook the breasts about 5-7 minutes per side. Remove from heat, let cool and shred each breast with a fork.

In the same pot over medium heat, add remaining olive oil, onion and garlic, stirring frequently. Cook for 4 minutes until translucent. Add cumin, coriander and cinnamon, and cook another 2 minutes.

Add the pumpkin, roasted peppers, chicken, black beans and broth, and stir to combine. Season with salt and pepper, and bring to a boil. Once boiling, reduce to a simmer and cook for about 20-25 minutes.

Garnish with fresh cilantro and fried tortilla strips

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Vegetarian chili with buttermilk corn muffins


  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 diced jalepeno
  • 2-3 tsp chili powder
  • 1/2 tsp red pepper
  • 1/2 tsp ground cumin
  • 1/2 tsp oregano
  • 1 can black beans
  • 1 can pinto beans
  • 2 cans tomato (diced or crushed)
  • 1 can chicken broth
  • Chopped cilantro
  • Grated cheddar cheese
  • Sliced green onion

Rinse and drain beans and corn.  Saute onion for 2 minutes add garlic and jalepeno and saute a few more minutes.  Add remaining ingredients and simmer for 15-20 minutes.  Garnish with cilantro, cheese and onion.

Buttermilk Corn Muffins

  • 1/4 cup corn flour
  • 3/4 cup flour
  • 1 cup cornmeal
  • 1/4 cup plus 2 tbsp sugar
  • 1 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup buttermilk
  • 1 egg slightly beaten
  • 1/4 cup vegetable oil
  • 1/3 cup corn kernals

Prehead oven to 375.   Spray muffin tins with cooking spray.  In medium bowl combine dry ingredients.  Combine egg, buttermilk and oil. Add buttermilk mixture to dry mixture and mix.  Stir in corn. Fill muffin pans 3/4 full.  Bake for 11 minutes (check at 9 minutes) until toothpick inserted comes clean.  Tranfer to wire rack, cool 5 minutes and remove from pan.

Bean Salad

I like to use broccoli but you can also try fresh green beans.  If you can’t find Garlic Expressions dressing, a light italian dressing works well.  Kalamata olives would also work nicely.

  • 1 can garbonzo beans
  • 1 can light red kidney beans
  • 1 can whole artichoke hearts-quartered
  • 1 can burgandy pearls italian style olives-halved
  • 3/4 cup diced red onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrot
  • 1 cup chopped fresh parsley
  • 1 pepper chopped
  • 2 cups chopped broccoli
  • 1 package of grape tomatoes
  • 4 oz crumbled feta cheese
  • 2 tsp lemon zest
  • Juice of 1/2 lemon (about 2-3 tbsp)
  • 1/3 cup Garlic Expressions salad dressing

Rinse and drain beans.  Place beans and remaining ingredients in large bowl gently stir.