Cannellini Bean Soup with Kale and Garlic Olive Oil Crostini

The second dish of the kale feast is Cannellini Bean Soup with Kale and Garlic-Olive Oil Crostini.

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This hearty soup is a complete meal. It has protein from the bean, carbohydrate from the crostini and vegetables.

Ingredients

  • 1/4 cup extra virgin olive oil, plus more for the crostini
  • 6 to 8 cloves garlic, thinly sliced, plus 1 or 2 more whole cloves for the crostini
  • 2 teaspoons dried oregano
  • 1 x 6 ounce can tomato paste
  • 2 tablespoons red wine vinegar
  • 2 x 15 ounce cans cannellini beans, drained and rinsed
  • 2 quarts chicken stock, water or a combination
  • salt and freshly ground black pepper
  • 1 large bunch kale, chopped
  • 1 baguette

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Source: this recipe is adapted from Food Network, Dave Lieberman

Prep time: 20 minutes;  Cook time: 1 hour 15 minutes;  Serve 6 to 8 people

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Pinto Bean Salsa Salad

Minoo served the Black Bean Enchiladas along with a salad with beans. This time, the recipe uses Pinto Bean.

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This Pinto Bean Salsa Salad is refreshing and filing at the same time. It can be a light meal by itself.

Ingredients

Salad:

  • 1 x 15 ounce can pinto beans, drained and rinsed
  • 1 1/3 cups fresh corn kernels
  • 1 orange, red or yellow bell pepper, seeded and diced
  • 1/2 small red onion, thinly sliced (about 1/4 cup)
  • salt and freshly ground black pepper to taste
  • 1 cup cherry tomatoes, halved
  • 1 small avocado, halved, seeded and diced
  • 1/4 cup chopped fresh cilantro, leaves and stems

Dressing:

  • 1 small clove garlic
  • 1 lemon, juiced (about 3 tablespoons) or lime
  • salt to taste
  • 1/4 teaspoon chili powder
  • 1/4 cup extra-virgin olive oil

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Source: Food Network

Prep time: 20 minutes;  Serves 4 to 6

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Black Bean Enchiladas

With beans in mind, Minoo selected a couple of Mexican recipes which has beans in the ingredients for the community kitchen at Gilmore Park Church.

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The first item is Black Bean Enchiladas. This is very filing and a great vegetarian alternatives.

Ingredients

  • 2 cans black beans, drained and rinsed
  • 1 teaspoon oil
  • 1 cup chopped onion
  • 3 to 4 cloves garlic, minced
  • 1 1/2 diced bell pepper
  • 1 green chiles, minced
  • 2 teaspoons ground cumin
  • 1 cup shredded cheddar cheese
  • 14 to 16 tortillas
  • 2 cans Enchilada sauce (or substitute one can with salsa)
  • salt and pepper to taste

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Source: unknown

Prep time: 30 minutes;  Bake time: 15 minutes;  Serves 7 to 8

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All About Beans

Minoo shared with the members of the Gilmore Park Church Community Kitchen about the power packed proteins from beans. She brought an assortment of beans and lentils to the kitchen for visual demonstration.

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Top row, left to right: Dal, Lentil, Lima Bean

Middle row from top, left to right: Black Bean, Chickpea, Pinto Bean

Bottom row, left to right: Black Eye Bean, Mung Bean, Red Bean

Nutrients in Beans

All varieties of beans are rich sources of protein, fibre, and the essential amino acid and lysine. Lysine is missing from most grains, (more…)

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Mexican Tomato and Bean Casserole

Charlene prepared this stick-to-your-ribs casserole for the South Arm Cooking Club for Seniors. This hearty and warming casserole is pack with so much flavor that even meat lovers will enjoy it even though it’s a bean casserole.

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For those who enjoy a bit of spice, try adding 1 tablespoon of adobo sauce from a can of chipotle to the tomato mixture.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1 x 28 oz can diced tomatoes
  • 1 teaspoon of dried oregano
  • 2 x 19 oz cans romano, kidney, fava, or white beans, rinsed and drained
  • 3 green onions, chopped
  • 1/4 cup chopped cilantro
  • salt and pepper to taste
  • 3 oz Monterey jack cheese, cut into 3/4-inch cubes

Crumb Topping:

  • 2 tablespoons olive oil
  • 1.5 cups fresh bread crumbs

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Chris O’Brennam, Christina, Marcel and Helmut worked together on this Mexican Tomato and Bean Casserole as they make an extra casserole for take home.

Source: inspired by Heidi Swanson

Prep time: 20 minutes; Cook time: 50 to 60 minutes; Serve 8

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How To Make Baba Gha-Hummus

When I asked Minoo about the origin of this dish, she told me it’s a combination of Persian’s Baba Ganouj (an eggplant dip) and Greek Hummus, hence the name Baba Gha-Hummus.

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Minoo is not sure of the source of this recipe as she has a huge repertoire of recipes collection.

Prep time: 45 mins;  Yield: 3 cups

Ingredients

  • 1 large eggplant
  • 3 tablespoons tahini (sesame-seed paste)
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, chopped
  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained

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How To Make Lime Spiked Black Bean Dip

The next dip which Minoo made in the South Arm Community Kitchen is Lime Spiked Black Bean Dip. This dip is very easy to make and perfect for any casual gathering.

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The Lime Spiked Black Bean Dip tastes best at room temperature. This recipe is adapted from myrecipe.com.

Prep time: 15 minutes; Standing time: 30 minutes;  Yield: 3 cups

Ingredients

  • 2 x 15 ounces cans black beans
  • 1 cup grated carrot
  • 1/2 cup freshly squeeze lime juice, about 2 limes (we substituted with lemon juice)
  • 1/4 cup finely chopped green onions
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon minced garlic
  • pinch of salt
  • 1/8 teaspoon ground red pepper or cayenne

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Hearty Bean and Barley Soup

I did not get to taste this Hearty Bean and Barley Soup in the South Arm Cooking Club for Seniors as Charlene made this second soup for the seniors to bring home. A mixture of kidney beans and spinach give this soup a triple-punch of nutrition in the form of iron, fiber, and calcium. You can also vary this soup by adding shredded chicken or different vegetables.

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This is a great soup to freeze in 1 or 2 cups portions to reheat for the future. If you intend to freeze it, do not add the spinach. You may add the spinach just before you serve the soup after reheating. You may need to add an extra half cup to one cup of water to the leftovers, since the barley will continue to absorb liquid over time.

Ingredients

  • 1 (19 ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 6 garlic cloves, minced
  • 2 teaspoons dry rosemary, minced
  • 2 boxes less-sodium chicken broth (8 cups broth)
  • 1 can diced tomatoes, undrained
  • 1 cup pearl barley
  • 16 ounces bag spinach
  • 1/4 teaspoons freshly ground black pepper
  • Parmesan cheese to serve, optional

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Paul, Chris O’Brennam and Marcel made this hearty soup adapted from Cooking Light.

Prep time: 15 mins; Cook time: 50 mins

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Classic Texas Caviar

During the holiday season, we are often greeted with party food which are high in salt, fat and sugar.  This Classic Texas Caviar is a wonderful appetizer for potluck as it feeds a crowd.  It is very filling and flavourful, and full of healthy protein and fiber.

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The Classic Texas Caviar recipe is adapted from Pam Anderson and it serves a large party.  Ken and Frank made this healthy appetizer.  Ken and Frank are the oldest seniors in the South Arm Cooking Club for seniors.  Can you guess their age?

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Ken and Frank are two of the active members of the cooking club.  Check back the next post to see if you guess their age right?

Ingredients

  • 2 (15.8 ounce) cans black-eyed peas or black beans, rinsed and drained
  • 1 (14.5 ounce) can diced tomatoes, drained
  • 1 jalapeño, stemmed, seeded and minced, optional
  • 1 small onion, cut into small dice
  • 1/2 yellow bell pepper, stemmed, seeded and cut into small dice
  • 1/4 cup chopped fresh cilantro
  • 6 tablespoons red wine vinegar
  • 6 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoon ground cumin

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Creamy Bean Soup with Fresh Herbs and Spinach

The next dish which the South Arm Cooking Club for Seniors made is a bean soup.  Soup is comfort food especially in the colder fall and winter.  This bean soup is adapted from Cara Brunetti Hillyard and it serves 6.   Chris and Paul made this soup.

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Chris and Paul made two versions of this bean soup.  One is the creamy version while another is the broth version.  The creamy version is smooth while the broth version has more texture to it.  The soup is very filing too with the beans as a source of protein.

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