Here is an
example of how I add cooked beans to nearly everything! I
took a typical traditional recipe and boosted the protein,
fiber, and phytochemicals without altering the taste or texture
significantly simply by adding a can of beans.
you can get locally grown organic vine-ripened tomatoes (August
- 3 tablespoons
extra-virgin olive oil
- 1 small
- 1 garlic
clove, thinly sliced
- 2 pounds
fresh tomatoes, peeled and roughly chopped (some recipes
say to remove the seeds, but I don’t bother as the
seeds and the yellow “goo” around the seeds
contain numerous beneficial phytochemicals)
- 3/4 pound
day-old multi-grain bread, roughly sliced or cubed (this
is how I used up a stale multi-brain baguette from my local
- 2 cups
water or vegetable stock (I always have vegetable stock
in my freezer ready to use)
- 15 oz.
can great Northern beans, drained
- 1-cup freshly
torn basil leaves (or small basil leaves simply removed
from the stem)
ground black pepper
In a 4-quart
soup pot, heat the olive oil over a medium-high flame until
hot but not smoking. Add the onion and garlic and sauté for
a few minutes, until onion is soft. Add chopped tomatoes
and their juices and bring to a boil. Reduce to a simmer
and let cook until the tomatoes begin to soften and break
down (about 5 minutes).
Add the stale
bread chunks, cooked beans, and broth. Continue simmering
until all the bread has absorbed as much liquid as possible,
yielding a baby food-like consistency. Add the basil and
stir. Season, to taste, with pepper. Let the soup continue
simmering for 10 more minutes, then serve immediately in
warmed soup bowls. Garnish, to taste, with just a smidgeon
or Parmigiano-Reggiano cheese.
I served this
with fresh Michigan sweet corn and cherries with some black
olive bread made by Zingerman’s (www.zingermans.com).
Oh yum, yum, what an easy and beautiful summer evening dinner!