Showing posts with label Romano beans. Show all posts
Showing posts with label Romano beans. Show all posts
Monday, June 16, 2014
A FAMILY FAVORITE: MEDITERRANEAN-STYLE BEAN STEW WITH RAPINI & VEGAN SAUSAGE
I made this the night before last for a quick, hearty supper. We had it for lunch the next day, enjoying it just as much, and tomorrow I'll bring the last bit for a work lunch. You really can't find a tastier, heartier, easier, everyday dish. It's also high in fiber and nutrients, low in fat and calories, and quite inexpensive (particularly if you use home-cooked beans), especially factoring in how many meals a couple can expect in return!
One of the things I love about this dish is the rapini (also known as broccoli rabe or raab). It's what is considered a "bitter green", but that "bitter" edge to the flavor is a great foil for the mellow beans, sweet carrots and flavorful vegan sausage.
 |
| Rapini or broccoli rabe/raab |
Here's some background about rapini from http://whatscookingamerica.net/Vegetables/BroccoliRaab.htm :
"Although it has broccoli's name, broccoli raab is not related to broccoli. It is, however, closely related to turnips which is probably why the leaves look like turnip greens. Lots of broccoli-like buds appear here and there but a head never forms. It is grown as much for its long-standing, tasty mustard-like tops as for their multiple small florets with clusters of broccoli-like buds. Good-quality broccoli raab will have bright-green leaves that are crisp, upright, and not wilted. Avoid ones with leaves that are wilted, yellowing, or have dark green patches of slime.
Used extensively in Italian and Chinese cooking, it is not as popular in the United States but is gaining popularity. The stems are generally uniform in size (hence cook evenly) and need not be peeled. Clean it as you would other greens, removing the bottom portion of the stems which appear tough (sometimes the stems are tougher than other times depending on the age of the rapini). They stems can be removed up to where the leaves begin, and sautéed before adding the leaves to the pan. This vegetable is a source of vitamins A, C, and K, as well as potassium. Rapini is available all year long, but its peak season is from fall to spring. To maintain crispness, refrigerate, unwashed, loosely wrapped in a plastic bag or wrap for up to 3 days." NOTE: I try to use rapini right away-- it doesn't keep well. If you can't use it within 2-3 days of purchase, blanch it briefly in boiling water, drain well and freeze it.
If you've never tried rapini before (and it is available in all of the supermarkets in our area, which is NOT a metropolis!), this would be an excellent way to try it for the first time. I hope you enjoy this dish as much as we do.
BRYANNA’S MEDITERRANEAN-STYLE BEAN STEW WITH
RAPINI AND VEGAN SAUSAGE
Serves 6
If you really don't like or can't find rapini, you can substitute similar green veg, such as mustard greens and/or turnip greens, or , for milder flavor, kale or chard or even Chinese broccoli (gai lan).
2 tablespoons olive
oil
1 medium onion,
chopped
2 large carrots,
scrubbed and cut into small dice
2 stalks celery (with leaves), chopped
3 cloves garlic,
chopped
1 teaspoon dried
oregano leaves
1/4 teaspoon chili
flakes (Optional)
4 cups (or 2/ 19 oz. cans) cooked white kidney,
Great Northern or cannellini beans, OR pinto or Romano beans, rinsed and
drained
2 cups tasty vegan
broth (I like Better than Bouillon
No-Chicken or Vegetable)
2 Tofurky Italian vegan sausages, OR 3 Field Roast Italian vegan sausages, cut into “coins”
1 lb. (1 bunch) rapini (broccoli rabe), washed, drained and thinly-sliced (See this page if you are unfamiliar with this vegetable.)
Heat the oil in a
large skillet or stir-fry pan. When hot,
add the onion and sauté over medium-high heat until the onion softens and
starts to brown. Add the celery, carrots
and garlic and sauté for a few more minutes, adding a squirt of water or dry
white wine as needed to keep the mixture from sticking. Add the oregano and chilli flakes, the
drained beans and broth, and the sausage “coins”. Bring to a boil, then turn down to a simmer
and cook for about 15 minutes, UN-covered.
Add the sliced rapini,
stirring until it starts to wilt. Cover
and cook for about 10 more minutes, or until the rapini is cooked to your
taste. Taste for salt and pepper.
Serve with crusty
bread or toast. Leftovers are a bonus!
Nutrition
(per serving): 338.5 calories; 25% calories from
fat; 9.8g total fat; 0.0mg cholesterol; 486.3mg sodium; 915.9mg potassium;
43.2g carbohydrates; 16.7g fiber; 5.2g sugar; 26.6g net carbs; 22.9g protein.
Enjoy!
Monday, August 27, 2012
TWO BEAN SALADS-- ONE A "HAPPY ACCIDENT"
In the summer I always have a hearty grain/bean/vegetable/and/or/pasta salad (or 2) in the fridge, just as I have a soup (same basic ingredients) around during the colder weather. Not only do DH and I take some for work lunches, and eat them for lunch or dinner when we're in a hurry or too pooped to cook, but they make for hearty, healthy snacking, too.
Yesterday, I found that we were salad-less, so I checked the fridge, freezer and cupboard for items that needed using and other likely ingredients. Since I had some skinny green beans already semi-cooked in the refrigerator, I decided to make some sort of 3-Bean Salad, but not a sweet one. Rummaging around, I found a cut red onion (well-wrapped, of course) in the vegetable drawer, shelled edamame (green soybeans) in the freezer, a can of Romano beans and a jar of roasted red peppers in the cupboard. And, let's not forget, plenty of basil growing in pots on the back deck and some fresh, locally-grown Rocambole garlic from some neighbors up the road. Plenty of fodder for a great salad-- just needs a dressing. The result is the recipe below.
But, first, the "happy accident".
I'm not providing a recipe, just a guide, because it was a spur of the moment recipe and I didn't write it down. Two nights ago, I had made a simple-but-delicious Greek-style white bean dish with lots of peppers and onions braised in a little olive oil and their own juices. (See photo at right.) The recipe is on my blog here. I had doubled the amount of white beans in the dish this time because my stepson was here and he is usually a big eater. But, he was in a hurry, so I ended up with leftovers, which turned out to be the basis of another good salad. The bean dish is flavored with garlic, basil and some red wine vinegar, so I figured that we were pretty much there already!I also had some leftover bulgur wheat pilaf in the refrigerator, made with extra-coarse (#4) bulgur, which cooks up almost like barley, so I decided to mix that in with the leftover bean dish and season with a little of my usual balsamic vinaigrette. It turned out to be very delicious, particularly, I believe, because of the large amount of braised bell peppers and onions in the original dish.
**Now, here's the new 3-Bean Salad recipe:
BRYANNA'S NEW THREE-BEAN SALAD (No sugar!)
Serves 4 to 6
1 large roasted red pepper (home-roasted or from a jar, rinsed), seeded and chopped
1 cup frozen shelled edamame (green soybeans), boiled for 4 minutes and drained
about 10 oz. of thin fresh green beans, steamed or boiled just until crisp-tender, drained
2 cups cooked or canned (one 19 oz. can) Romano (or pinto) beans, rinsed and drained
1/2 cup chopped fresh basil
1/2 cup chopped fresh Italian (flat-leaf) parsley
1/3 cup minced red or sweet onion
Dressing:
1/4 cup fresh lemon juice (or organic bottled)
1/4 cup aquafaba or Oil Substitute for salad Dressings
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon smooth Dijon mustard
1 large clove garlic, crushed
3/4 teaspoon salt
freshly-ground black pepper to taste
Gently toss together all of the vegetables, herbs and onion in a large bowl.
In a small bowl, whisk together the Dressing ingredients. Pour over the vegetables and toss again. Taste for salt and pepper. Keep refrigerated until serving.
Enjoy!
Thursday, May 24, 2007
A LOVELY SPRING SALAD
I haven't been blogging much lately-- I'm still playing catch up on emails, deadlines, and housework! Today I also have a migraine-- not a really bad one, but it hasn't gone away. (I don't get them much anymore-- one of the perks of menopause!) So, I wasn't very ambitious today. But I made a salad that we enjoyed very much, and thought I would share with you. I wanted to make a salad similar to one we tried at New Seasons Market in Portland OR, but, wouldn't you know, I had no peas in the freezer, and peas were the main ingredient! So, I improvised, and it was yummy!
Printable Recipe
BRYANNA'S SNOW PEA, ROMANO BEAN, AND MUSHROOM SALAD WITH TARRAGON AND RADISHES (WW CORE PLAN COMPATIBLE)
Servings: 6
10 oz frozen sliced green Romano beans, thawed in hot water and drained (or fresh, cooked til crisp-tender)
4 oz snow peas, trimmed and cut into wide slices
4 oz cremini mushrooms, thinly sliced
6 large radishes, washed and very thinly sliced
5 green onions, trimmed and chopped
1 tsp dried tarragon
Dressing:
1 cup Oil Substitute for Salad Dressings (see below) OR aquafaba
1/3 cup white balsamic vinegar
1/4 cup extra-virgin olive oil
2 cloves garlic, crushed
1 tsp salt
Mix together the salad ingredients in a medium salad bowl. Whisk or shake the Dressing ingredients together. Pour the Dressing over the salad and mix well. Let the salad stand at room temperature for about 1 hour before serving, or refrigerate for several hours and let it come to room temperature before serving.
Nutrition Facts
Nutrition (per serving): 264.5 calories; 33% calories from fat; 10.1g total fat; 0.0mg cholesterol; 340.7mg sodium; 1077.8mg potassium; 42.3g carbohydrates; 14.5g fiber; 1.6g sugar; 27.8g net carbs; 10.0g protein; 5.3 points.
Printable Recipe
Bryanna's Fat-Free Oil Substitute for Salad Dressings
Yield: 1 cup
Use this simple mixture in place of oil in salad dressing recipes. Unlike plain juice or water, it will help the dressing stick to the greens. This recipe is easily multiplied. NOTE: Other options instead of this mixture-- cooking liquid from cooking chickpeas or white beans.
1 cup water
1 tablespoon low-sodium vegetarian broth powder
2 teaspoons cornstarch (organic variety is available)
Whisk the broth powder and starch into the cold water in a small saucepan. Cook, stirring constantly, until thickened and clear.
Microwave Option: In a microwave-safe pitcher or bowl with room to bubble up (4-cup capacity), whisk the ingredients together. Microwave on High for 1 minute. Whisk and repeat twice, or until the mixture is thickened and clear.
Use immediately in a salad dressing, or store in a covered jar and refrigerate.
Nutrition Facts
Nutrition (per cup): 45.3 calories; 0% calories from fat; 0.0g total fat; 0.0mg cholesterol; 30.2mg sodium; 0.2mg potassium; 10.9g carbohydrates; 1.0g fiber; 0.0g sugar; 9.8g net carbs; 0.5g protein; 0.7 points.
Enjoy!
Subscribe to:
Posts (Atom)