Beans & Greens With Everything
Beans & greens are daily staples in the healthiest plant based diets. They can be served many ways and are easy on your time and budget. Make a big batch of each on a day off and they’ll carry you through the better part of a week. Serve often with grains, eggs or a little meat + heaps of additional vegetables and you might live and thrive to 100. Flavor with onions, garlic, peppers, salsa, miso, hot sauce or herbs and you’ll never tire of the amazing combinations you’ll create. Seriously, if I had to pick just one dietary recommendation, I’d say eat beans and greens 1-2 times daily.
Here’s some ideas on how to pull it off:
Stock your pantry with cans or boxes of prepared beans with non-BPA liners. Ideally organic but not a deal breaker. Garbanzos, black, and pinto are my go-to’s for canned.
Buy dried beans, cook up a pot and divide for storage in fridge and freezer. Use onion, carrot, garlic, chiles and/or a bay leaf to flavor while cooking and add salt at the end. You don’t need meat. They’ll still taste awesome. Promise! I like to try different ones I find in the store or online. Follow basic cooking instructions and you can’t go wrong.
Buy a couple of bunches of hearty greens - ideally local ones for best nutrition. Here’s an easy recipe….or use one of many out there. Just keep in mind many folks cook them to death. Not necessary, as healthy or appetizing.
2 bunches of hearty greens - I used kale and collards in bowl pictured
1 medium to large onion, sliced end to end
2 tbsp miso - red or white (can sub soy sauce)
juice of 2 fresh limes
Cut stalks out of kale and collard leaves and cut them into roughly 1/2” piece
Medium to large onion - any color, sliced
Sauté both in on medium heat in large, deep skillet with olive oil for 5-7 minutes
Cut kale and collard leaves into roughly 2” pieces
Add kale and collars + 1/2 cup water to skillet, turn to high to boil, then reduce to simmer and cover for 5 minutes
Mix miso in 1/2 cup hot (not boiling) water
Test greens for doneness; keep cooking if needed; remove from heath from when done
Pour miso mixture over greens, mix throughly. taste and add a little more if needed
Squeeze lime over greens and mix thoroughly
Serve with beans!
As long as you’re cooking up beans and greens, you may as well roast veggies too! Here’s how:
Preheat oven to 400
Line a cookie sheet with parchment paper (or lightly spray with oil
cut 3-4 cups vegetables into roughly equally sized pieces (for bowl pictured, I roasted broccoli tops + stalks and carrots)
put each vegetables in its own pile on its own half of cookie sheet
Add salt to taste + a couple dashes of turmeric, smoked paprika and twists of the pepper grinder
spray veggies with olive oil
Spread each pile out trying not to let veggies touch each other. Don’t mix types either. Add more oil and/or spices if needed.
Cook for ~15 minutes. Taste for doneness. If one veggie cooks faster than other, just slide it into a bowl and cook the other til done.
So, there you go. Put the above stuff together in a bowl along with some microwaved frozen corn, diced raw peppers and onions, top with salsa and you have the bowl pictured. Next night you could mix beans and greens with peas, brown or black rice, maybe an egg and some soy and hot sauce + ginger for a whole different dinner! Tons of options. Go for it!