White Beans and tomatoes

Fagioli All'uccelleto

When I visited Tuscany in June, I fell in love with their cannellini beans with tomatoes.  I've tried several variations since my return home.  Tonight I made some white beans (not cannellini) and simmered them with several tomatoes and spices.  At the end of the cooking process, I added some fresh kale that I had just bought at the farmer's market.  Although I used dry beans and soaked them overnight, it is perfectly appropriate to use organic canned beans.  Like other beans, these pearled gems are low in fat and high in fiber, iron, folate, and magnesium.  They have lots of thiamine, which is great for brain power.  This dish gets an added punch from tomatoes.  At this time of year, tomatoes are plentiful and luscious.  When I think of the tomato, I think of lycopene which has been studied for its antioxidant and anti-cancer properties.  The addition of kale gives the dish an added boost of calcium, iron, lutein and vitamins A,C, and K.

White Beans and Tomatoes

2 cups cooked white beans

2-3 TBS olive oil

1/2 onion, chopped

2 garlic cloves, minced

1 sprig sage

4-6 ripe tomatoes, chopped

1 cup kale, cut

salt and pepper to taste

Heat the oil in a large pot.  Add the onion and cook for 5 minutes.  Add the garlic and saute for

another few minutes.  Add the tomatoes, sprig of sage, cooked beans and simmer for 30 minutes.  If the pot gets dry, add some water but let it cook down.  Add the kale and cook for another 10 minutes.  Season with salt and pepper.  If you wish, you can add 1 tablespoon of balsamic vinegar just before serving. 

Lentil Salad

Lentils, a member of the legume family, have virtually no fat and help to lower our cholesterol levels. They are, like other legumes and beans, rich in dietary fiber. Because the lentil has significant amounts of folate and magnesium, they are beneficial to our heart and cardiovascular system. Studies have shown that lentils can help balance blood sugar levels. Because lentils are high iron content, they can also increase our energy levels.

There are many varieties of lentils. Some are larger than others and come in many colors. I like to use the french variety called lentilles du Puy which are firmer and hold their shape-- making them perfect for a salad. I always have a variety of lentils in my cupboard because they store well and last for about a year.

Lentils are easy to prepare and do not need to be soaked. Before cooking I check them for small stones or debris and then wash them under cool running water. I add one cup of lentils to three cups of boiling water to which I have added a bay leaf. When the water returns to a boil I lower the heat to a simmer and cook for 30 minutes or until tender. Towards the end of the cooking process I usually add some salt to the lentils. I prefer to add the lentils to boiling water since they are easier to digest than those that are brought to a boil with the water.

Lentil Salad Recipe

1 cup cooked lentils

1 carrot, diced or julienned

6 small cherry tomatoes, halved

1 scallion, sliced

1/2 small red onion, diced

2 TBS sherry vinegar

1/4 cup olive oil

1/4 tsp dijon mustard

1 small shallot, diced

salt

pepper

Make the vinagrette by whisking the vinegar, oil, mustard, shallot, salt and pepper together.

Add the carrot, scallion, onion, and tomatoes to the cooked lentils. Pour the dressing over the lentils and mix together. Enjoy.

Happy, healthy eating.