Kale Attacked Minestrone Stew

The reason for the name of this stew:
My husband came home from work, walked into the kitchen to see what I was cooking and commented: "What happened to the dinner? Did it get attacked by kale or something?"
I chuckled!
Kale doesn't tend to wilt down quite as much as other greens in cooking. Though thankfully for the sake of my husband, it does a little.... so when you throw a whole bunch into your stew although it takes over at the start, by the time it's cooked down a little bit, it seems like a much more reasonable amount!!!!! lol
Then again, I think being attacked by the "super hero" power of kale isn't such a bad thing after all ;-)
And so I bring you....

KALE ATTACKED MINESTRONE STEW

You'll need:
1 large onion
1 large zucchini
1 large carrot
2 cloves of garlic
1 can cannelliini beans (drained)
1 can tomatoes
1 bunch kale
3 stalks of both basil and parsley (fresh)
4 bay leaves
1 litre vegetable stock (I used home made)
1/2 cup soup pasta

Chop all the vegetables and herbs. In a large pot brown the onion using a bit of water to prevent from sticking. Add all ingredients to the pot and bring to the boil. Once boiling, turn the heat down and simmer for 30 minutes until the vegetables are soft (and the kale has wilted down lol).

Most of the stock will be absorbed by the pasta - making it more the consistency of a 'stew' and not a 'soup'. If you prefer this more 'soup-like' just add more stock (or water).
Remove the bay leaves prior to serving.

 
I am linking this to Meatless Monday: Watercress.
I have to confess that I can't find watercress in our regular store and I didn't have the time to look for it in other places! Any greens can be substituted for the kale in this recipe.

Baked Cannellini Bean Stew

This is a really easy dinner that is tasty & can be served with many different sides.
Also great as a leftover on toast!

You'll need:
2 x 420g can cannellini beans
1 x 310g can creamed corn
1 zucchini
1 teaspoon sage

Drain the beans. Mash one can.
Add the creamed corn and mix well. Add the other can of beans, but don't mash those ones. 
Grate the zucchini into the mixture & add the sage. Stir until well combined.

Pour mixture into a lightly oil-sprayed pie dish.
Bake at 200C for 35 minutes until golden brown on top. You will see the bean/corn mixture bubbling around the sides. The top will be crusty and the mixture underneath will be moist & tasty! 

Serve!

Cauli, corn & cannellini bites with tangy dipping sauce

Looking for a quick & easy lunch that isn't another sandwich?!?

You can get these done in less than 15 minutes!

Ingredients:
1 corn cob
4 cauliflower forets
1/2 can cannellini beans, drained
3/4 cup wholemeal flour
2/3 cups plant milk
1 teaspoon ground sage
black pepper, to taste

Cut the cauliflower into tiny pieces, and remove the corn pieces from the cob.

Drain the beans and add all ingredients into a mixing bowl. Stir until well combined.

Dry fry small spoonfuls of the mixture. Flipping when lightly browned - approx 3 minutes each side.

 









To make the tangy sauce:
1 Tablespoon balsamic vinegar
1 Tablespoon white wine vinegar
1 teaspoon dijon mustard
1/4 teaspoon chili
Combine in a small dish & mix well.

* Warning - this sauce has a real bite to it! If you can't handle heat you can reduce the chili and mustard or just omit them completely.*
 
Serve over a bed of salad leaves, by themselves, with couscous or in a breadroll ;-) You can pour the sauce over or just serve in on the side.

These carry well making a great addition to lunchboxes or perfect picnic treats when you're after hand-food.

Black & White Bean Stew

This stew is deliciously tasty and the range of colours make the dish look amazing! Maybe it should be called rainbow stew ;-)

A bit of chopping involved & it needs to cook for a while but its easy to do, so its definitely not a stressful meal to make.

If you have children, get them involved with the chopping & draining of the beans - they'll love it!

You'll need:

1 can black beans

1 can cannellini beans

1 can diced tomatoes

1/2 can corn (you can use fresh or frozen if you'd rather)

1/4 head cauliflower

1 zucchini

1 carrot

1 large brown onion

1 red capsicum

1 large potato

1 teaspoon minced garlic (or 1 clove fresh)

1/2 teaspoon chilli (more if you like!)

2 bay leaves

juice of half a lemon

2 cups water

dried oregano & black pepper to serve

Yes, its a long list - but trust me.... the flavours come together wonderfully! And don't be tempted to leave out the lemon - it adds an amazing little zing that is delicious!

Finely chop the onion & add to a stock pot with the garlic and chilli. Saute for 5 minutes until onion is soft.

Chop all the remaining vegetables into little pieces and add to the pot along with the bay leaves & the tin of tomatoes. Add the water (I always do this by rinsing out the tomato tin!). 

Stir until all the vegetables are mixed around well.

Press the veggies down so they are under the liquid.

Place the lid on the stock pot and bring to the boil over high heat. This will take approx. 5-10 minutes.

Reduce heat to low & simmer with the lid on for 30-40 minutes until all the veggies are soft.

Serve with oregano and pepper.

This makes a big batch which is handy for leftovers, or even a second meal. 

To turn it into a 'pie' place the remaining stew in a casserole dish and make a "crust" by combining breadcrumbs & nutritional yeast & milk until moistened crumbs are formed. Spread the crumb mixture over the top. Bake in a moderate oven for 30minutes until warmed through & the top is golden brown.

Cannellini bean mash

Need added beans to a meal to complete it but don't want to eat them plain?
Can't be bothered peeling potatoes?

Here is the answer..... and a very tasty & easy one at that!

You'll need:
1 tin cannellini beans
2 tablespoons lemon juice (i use bottle stuff, otherwise i would recommend using bout half a lemon)
1 teaspoon dried garlic flakes

Drain the beans & place them in a microwave proof bowl.
Microwave on high for 1 and a half minutes.
Add lemon juice and garlic flakes.
Mash til well combined.

YUM

You can sprinkle some green herbs over the top for presentation if desired.


This picture shows the mash served with my sweet potato patties.