clean eating

Garbanzo Beans & All the Greens

Garbanzo Beans & All The Greens Stew: Nutrient-packed and utterly delicious! This nutrient-dense, greens-packed stew was utterly delicious. I guarantee that you will eat the entire pot until it's gone.  Plus, It's amazing how many servings of greens go into this dish--about 15 cups or so.  Four cups of arugula, a bunch of kale or mustard greens, and spinach.  This dish is fairly typical for Italian fare because the rind of a parmesan wedge is stewed along with the beans.  During this stewing, something magical happens and the beans become super creamy and simply disintegrate into your mouth.

This dish may appear "blah" but it is far from it!!

Recipe adapted from BonAppetit 

Garbanzo Beans & All The Greens Recipe, serves 6-8

1/4 cup extra virgin olive oil, plus more for drizzling 1 teaspoon red pepper 4 garlic cloves, thinly sliced 1 large onion, chopped 4 celery stalks, chopped 1 sprig thyme 1 parmesan rind, plus parmesan for serving (optional) 1 pound garbanzo beans, soaked overnight and drained 1 bunch of kale or mustard greens, chopped 1 bunch of large flat leaf spinach, chopped (OR 4 cups baby spinach) 4 cups arugula (divided into 2 cups and 2 cups) 1 tablespoon freshly-squeezed lemon juice

  1. Heat ¼ cup oil in a large Dutch oven over medium heat. Cook garlic, stirring occasionally, until garlic is soft, about 4 minutes. Add onion, celery, and thyme; season with salt and pepper, and add one teaspoon of red pepper. Increase heat to medium-high and cook, stirring occasionally, until onion is very soft and golden brown, 8–10 minutes.

  2. Add Parmesan rind (if using), beans, and 10 cups water. Bring to a boil, reduce heat, and simmer, stirring occasionally and adding more water as needed, until beans are beginning to fall apart, 3–4 hours.

  3. Lightly crush some beans to give stew a creamy consistency.  (I used my immersion blender.) Mix in kale, spinach, and half of arugula; season with salt and pepper. Cook until greens are wilted, 5–8 minutes.

  4. Toss remaining arugula with lemon juice and 1 Tbsp. oil; season with salt and pepper. Divide stew among bowls; top with arugula, shaved Parmesan, and a drizzle of oil.

Garbanzo Beans & All The Greens Stew

Black and Wild Rice Salad with Roasted Squash

Healthy and Filling Whole Grain Salad: Wild Rice, Roasted Squash, Microgreens, Seeds, and Nuts I celebrated "Meatless Monday" last night with this hearty, filling salad of black and wild rice, roasted butternut squash, pomegranate seeds, parsley, scallions, pistachios, and a homemade red wine vinaigrette.  I thought about naming this salad "Crazy Salad" since it is Crazy Colorful, Crazy Vibrant, Crazy Delicious, Crazy Filling, and Crazy Healthy.

Delicious and Nutritious: Black and WIld Rice Salad with Roasted Squash and Nuts and Seeds

This salad reminds me of a fancy tabbouleh--especially since I subbed the microgreens with parsley (which worked wonderfully!) I had never cooked black rice before.  The black rice turned the water in the pot a deep aubergine color.  You can substitute the black and wild rice with just about any grain.  The total time to assemble this salad is about an hour--just depends on how long it takes the rice/whole grains to cook, and how long it takes the butternut squash to roast.  Also, I left some of the ingredients unassembled so that they will be super fresh for leftovers.

Black and Wild Rice Salad with Roasted Squash Recipe, Adapted from Bon Appetit

Ingredients: 1 1/2 cups black rice 1/2 cup wild rice medium butternut squash, peeled, seeds removed, cut into pieces 1/2 cup olive oil, divided 1/4 cup red wine vinegar 2 teaspoons honey 2 scallions, thinly sliced 1 cup pomegranate seeds 1 cup parsley 1/2 cup roasted pistachios, chopped

Preheat oven to 450 F.  Roast the squash with 1/4 cup olive oil on a baking sheet.

Cook black rice and wild rice in covered pot on low, with 4-5 cups water. Cook until tender, about 45 minutes.  (Taste to determine when rice is done and be sure to add water if the rice isn't cooked by the time all of water evaporates.) Drain and rinse, shaking off as much water as possible.  Spread on a rimmed baking sheet and let cool.

Roast the squash until it is browned and tender, about 40 minutes. Remove from the oven and season with salt and pepper.  Let cool.

  1. Whisk red wine vinegar, honey, and remaining 1/4 cup olive oil in a large bowl.  Add black rice, wild rice, squash, scallions, pomegranate seeds, parsley and pistachios.  Season with salt and pepper and toss to combine.

Cooked Black and wild Rice

Healthy, Easy, and Absolutely Delicious: Wild Rice Salad with Roasted Squash