Creamy White Bean and Kale Risotto-Style Stew
Serves 4
Ingredients
3¼ cups [700 ml] vegetable stock
2 tbsp [30 ml] olive oil
1 large onion, finely chopped
3 cloves garlic, finely chopped
1 celery stalk, finely chopped
1 brunch kale, washed, stemmed and roughly chopped
2 x 19oz [2 x 540 ml] cans cannellini beans, drained and rinsed
¼ cup [60 ml] mascarpone cheese
½ cup [125 ml] parmigiano-reggiano cheese, freshly grated
1 lemon, juice (for recipe) and zest (to serve)
1 tsp [5 ml] dried thyme, or 2 tsp [10 ml] fresh thyme leaves
To serve (all optional)
Flaky sea salt
Red pepper flakes
Parmigiano-reggiano cheese
Best quality extra-virgin olive oil
Celery leaves, roughly chopped (optional)
Method
In a small pot over medium-high heat, bring the vegetable stock to a simmer, then keep hot over low heat.
In a large, heavy-bottomed skillet, heat the olive oil over medium heat. Add the onion, garlic, celery and dried thyme (if using fresh, add at the end) and cook slowly, without browning, for about 5 minutes (lower the heat if needed). Add 1 cup [250 ml] broth and simmer over medium-high heat, stirring until the liquid has almost completely evaporated. Add the chopped kale: at first, it’ll look like a mountain in the pan, but it will quickly wilt down. Cook for 3 minutes, stirring frequently. Add the cannellini beans and the rest of the broth. Simmer for about 8 minutes more, until the broth cooks down a little and the stew is loose and creamy. Remove from the heat. Stir in the mascarpone, parmigiano-reggiano, lemon juice and thyme.
To serve, divide into warm serving bowls. Drizzle with olive oil, then sprinkle with a little bit flaky sea salt, red pepper flakes and lemon zest. Grate a little more parmigiano-reggiano over each bowl, if desired, then finish with celery leaves for a bright green and fresh touch. Serve immediately.
Recipe Credit: Inspired by two recipes: the first from the Green Kitchen Stories iPad app, the second from A Sweet Spoonful.
Mexican Black Bean Turkey Sausage Chili
Serves 6-8
Ingredients
Sausage:
1½ tbsp [22 ml] Hungarian sweet paprika
2 tbsp [30 ml] minced garlic
3 tbsp [45 ml] dry red wine
2 tbsp [30 ml] sherry vinegar
2 tsp [10 ml] ancho chili powder
1 tsp [5 ml] ground cumin
½ tsp [2.5 ml] dried oregano
½ tsp [2.5 ml] ground coriander
½ tsp [2.5 ml] ground black pepper
Ddash kosher salt
¾ lb [360 g] lean ground pork
¾ lb [360 g] ground turkey breast
Chili:
2 tbsp [30 ml] olive oil
2 cups [500 ml] diced onion (about 2 medium)
1 tbsp [15 ml] ground cumin
1 tbsp [15 ml] finely minced garlic
2 tsp [10 ml] dried oregano
3 canned chipotle chiles in adobo sauce, minced
4 15-oz [440 ml] cans black beans, rinsed and drained, divided
3 cups [750 ml] chicken broth, divided
1 cup [250 ml] water
1 28-oz [830 ml] diced tomatoes
¼ cup [60 ml] freshly squeezed lime juice
¼ cup [60 ml] finely chopped cilantro, stem and leaves
To serve:
Low-fat sour cream or greek yogurt, sliced green onions, fresh coriander leaves, tortilla chips
Method
To prepare sausage, combine first 12 ingredients in a large bowl. Cover and refrigerate overnight.
To prepare chili, heat oil in a large saucepan over medium-high heat. Add sausage mixture; cook 7 minutes or until browned, stirring to crumble. Add onion, 1 tbsp cumin, 1 tbsp garlic, 2 tsp dried oregano and chiles; cook 4 minutes or until onion is tender. Place 1½ cups [375 ml] black beans and 1 cup [250 ml] broth in a food processor; process until smooth. Add pureed beans, remaining beans, remaining 2 cups broth, water and tomatoes (with juices) to pan; bring to a boil. Reduce heat and simmer, partially covered, 45 minutes or until thick. Stir in lime juice and cilantro.
Ladle about serving bowls and garnish each serving with sour cream, green onions and coriander. Enjoy with tortilla chips.
Recipe Credit: Adapted from Cooking Light Magazine
Sausage, Lentils and Radicchio with Salsa Verde
A happy and hearty marriage of earthy flavors, brightened by a lively salsa.
Serves 4 to 5
Ingredients
¼ cup [60 ml] olive oil
4 thick pork and fennel sausages (or any other pork sausage you like, about 4.5 oz [125 g] each), squeezed from skins
2 baby fennel bulbs, cut into thin wedges
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tsp [10 ml] fennel seeds
1 cup [250 ml] red wine
2 cups [500 ml] (2 cups) beef stock
12 oz [340 g] small green puy lentils, rinsed thoroughly
1 fresh bay leaf
3 thyme sprigs
1 radicchio, larger leaves coarsely torn, heart cut into 8 wedges
½ cup [125 ml] coarsely chopped flat-leaf parsley
Salsa verde
1 oz [30 g] crustless sourdough bread, coarsely torn
¼ cup [60 ml] milk
2 tbsp [30 ml] salted capers, rinsed and drained
4 anchovy fillets
2 garlic cloves, finely chopped
1 lemon, finely grated rind and juice
1¼ cups [310 ml] flat-leaf parsley (firmly packed)
¾ cup [180 ml] extra-virgin olive oil
Method
For salsa verde, soak bread in milk until soft, squeeze excess milk from bread (discard milk) and add to food processor. Add remaining ingredients except oil, process to combine, then add oil in a steady stream, processing to combine. Season to taste, set aside.
Heat half the oil in a frying pan over high heat, add radicchio wedges and sear just 30 seconds per side. Remove and set aside. Lower heat to medium, add sausage and cook, breaking up with a spoon, until browned (2-3 minutes), remove from pan and set aside. Add fennel wedges, cook until browned, about 4 minutes total. Set aside.
Meanwhile, heat remaining oil in a casserole over medium-high heat, add onion, garlic and fennel seeds and stir occasionally until onion is tender (3-4 minutes). Deglaze with wine, simmer until reduced by half (2-3 minutes), add stock and 750ml water, bring to the simmer. Add lentils, bay leaves and thyme, bring to the boil, then simmer until liquid is absorbed and lentils are tender, 20 to 25 minutes.
Add sausage and fennel wedges, simmer until sausage is cooked through (1-2 minutes). Stir through torn radicchio leaves. Serve hot in large bowls, topped with one or two radicchio wedges, a sprinkling of parsley and a generous serving of salsa verde.
Recipe Credit: Emma Knowles, Australian Gourmet Traveller Magazine
Dijon Chicken Stew with Potatoes and Kale
A flavorful stew that combines the zing of Dijon mustard with the earthy nutritiousness of kale.
Serves 6.
Ingredients
4 tsp [20 ml] olive oil, divided
2 cups [500 ml] sliced leek
4 garlic cloves, minced
1/3 cup [42.5 g] all-purpose flour
1 lb [453 g] skinless, boneless chicken thighs, cut into bite-sized pieces
½ lb [226 g] skinless, boneless chicken breast, cut into bite-sized pieces
½ tsp [2.5 ml] salt, divided
½ tsp [2.5 ml] freshly ground black pepper, divided
1 cup [250 ml] dry white wine
3 cups [750 ml] fat-free, less-sodium chicken broth
1 tbsp [15 ml] all-purpose flour
1½ cups [375 ml] water
2 tbsp [30 ml] Dijon mustard
1 tbsp [15 ml] grainy mustard (Meaux)
1 lb [453 g] (½-inch) cubed peeled white potato
8 cups [2 L] loosely packed torn kale (about 5 oz / 140 g)
Crushed red pepper
Method
Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek and sauté 6 minutes or until tender and golden brown. Add garlic, sauté 1 minute. Spoon leek mixture into a large bowl.
Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture, sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Cook 6 minutes, browning on all sides. Add browned chicken to leek mixture. Repeat procedure with remaining chicken mixture, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.
Add wine to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining 2 cups broth, water, and mustard to pan, bring to a boil. Stir in chicken mixture, remaining ¼ teaspoon salt, and remaining ¼ teaspoon black pepper. Cover, reduce heat, and simmer 30 minutes.
Stir in potato. Cover and simmer 30 minutes or until potato is tender. Stir in kale, cover and simmer 10 minutes. Garnish with crushed red pepper, if desired.
Recipe Credit: Cooking Light Magazine
Lentil Stew with Ham and Greens
A casserole reminiscent of Northern Europe that’s delicious accompanied with fresh bread and a glass of Riesling.
Serves 6.
Ingredients
1½ tbsp [22.5 ml] olive oil
1 cup [250 ml] chopped onion
3 garlic cloves, minced
5 cups [1.25 L] fat-free, less-sodium chicken broth
1 cup [250 ml] dried lentils
½ cup [125 ml] chopped carrot
2 bay leaves
3 cups [750 ml] chopped Swiss chard or spinach
1½ cups [375 ml] chopped baking potato
1 cup [250 ml] chopped smoked ham
1 14.5-ounce [429 ml] can diced tomatoes
½ tsp [2.5 ml] dried thyme
½ tsp [2.5 ml] black pepper
3 tbsp [15 ml] chopped fresh basil
Method
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic, sauté 5 minutes. Add broth, lentils, carrot, and bay leaves and bring to a boil. Partially cover, reduce heat and simmer 20 minutes. Add Swiss chard (or spinach), potato and ham. Bring to a boil, reduce heat and simmer 15 minutes or until potato is tender. Stir in tomatoes, thyme, and pepper and simmer again for 10 minutes. Discard bay leaves. Serve each portion sprinkled with fresh basil.
Recipe Credit: Cooking Light Magazine
