Category Archives: Green Beans

Chunky Bean and Tomato Salad

¾ lb. yellow beans, trimmed
½ tsp. salt
¾ lb. green beans, trimmed
¼ tsp. ground black pepper
2 cups chopped Roma tomatoes
½ cup thinly sliced fresh basil
1 Tbsp. red wine vinegar
? cup crumbled feta cheese
1 Tbsp. olive oil

In a large saucepan, cook beans in boiling water 5 minutes or until crisp-tender. Drain and rinse with cold water. In a bowl, stir together tomatoes, vinegar, oil, salt and pepper. Divide the beans evenly among 8 plates, top with ¼ cup
tomato mixture, then 1 Tbsp. basil and about 2 tsp. feta cheese. Serve chilled.

Serves 8. Per serving: 70 calories, 3 g fat, 3 g protein, 8 g carbohydrate, 3 g fiber, 220 mg sodium

Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

Vegetable Curry

adapted from Quick Vegetarian Pleasures

1 can coconut milk
3 TBS olive oil
2 medium onions, diced
2 tsp minced ginger
4 garlic cloves, minced
1 1/2 tsp turmeric
2 tsp ground cumin
2 TBS ground coriander
1/8 tsp cayenne pepper, or more to taste
1 cup carrots, very thinly sliced
1 cup cauliflower, broken into bite-sized flowerets
1 cup green beans
1 cup diced zucchini
1 cup diced summer squash
1 cup peas (can be frozen)
1 cup garbanzo beans
1/2 tsp salt
Hot cooked rice
Directions: Add olive oil to a large skillet over medium heat. Add the onions, ginger, and garlic and sauté, tossing often, 10 minutes, or until the onions begin to brown. Sprinkle on the spices and stir to mix thoroughly. Cook this mixture 2 minutes to blend the flavors. Stir in the coconut milk and bring to a boil. Add all of the vegetables, garbanzo beans, and salt, and toss to coat the vegetables
with the sauce. Cover the pan and cook 7 minutes. Remove the cover and continue to cook the curry, tossing often, until the vegetables are tender and the sauce has thickened, about 10 minutes more. Serve with some rice on the side, and drizzle a spoonful of sauce over the rice.

Try substituting different types of vegetables in this recipe – whatever you might have in your kitchen. You can even add fresh spinach or swiss chard, just roughly chop into smaller pieces.  Fresh basil is also a great addition – add about 1/2 cup chopped leaves at the end of cooking.

Creamy Vegetable Pasta

adapted from Simply in Season

1 cup cottage cheese or ricotta cheese
1/2 cup milk
1/3 cup Parmesan cheese (freshly grated)
1-2 cloves garlic (depending on your love of garlic)
2 TBS fresh basil, chopped (or 2 tsp dried)
2 TBS fresh parsley, chopped (or 2 tsp dried)
1/2 tsp salt

Stir above together in a bowl and set aside. Or for a smooth texture, puree in a blender.

12 ounces pasta

In a large soup pot (with about 7 cups of water), start cooking according to package directions.

1 cup carrots, sliced thinly
2 cups zucchini or summer squash sliced
1 cup green beans, sliced
1 cup peas (frozen is fine)
1/4 cup leeks, chopped

Stir in carrots 6 minutes before pasta is done; boil 3 minutes. Stir in zucchini and green beans slowly; boil 2 minutes. Stir in peas and leeks slowly; boil 1 minute. Remove from heat. Drain well and return to pot.

2 TBS butter

Toss butter with pasta and vegetables until melted. Add cottage cheese mixture; toss gently to coat. Serve immediately and
sprinkle with freshly grated Parmesan cheese and freshly ground pepper.

You can substitute a variety of vegetables in this
recipe. Try broccoli, cauliflower, asparagus,
spinach, chard, etc.

Creamy Potato Soup with Roast Garlic

1 garlic bulb, cloves separated
2 cups reduced-sodium chicken broth
4 tsp olive oil (divided)
1 onion
1 1/4 pounds russet potatoes, peeled and cubed
1 bay leaf
2 cups low-fat (1.5%) or fat-free buttermilk
One 10-ounce box frozen chopped green beans, thawed
1/2 cup chopped lean ham
Freshly ground pepper, to taste
Directions: 1. To roast the garlic, preheat the oven to 350; line a small shallow baking pan with foil. In the pan, combine the garlic, 1/4 cup of the broth and 2 teaspoons of the oil. Cover with foil and bake until the cloves are soft and have absorbed all the liquid, about 1 hour.
2. When the cloves are cool enough to handle, squeeze their pulp out of their papery skins and reserve.
3. To prepare the soup, in a large nonstick saucepan or Dutch oven, heat the remaining 2 teaspoons of oil. Sauté the onion until softened, about 5 minutes. Add the remaining 1 3/4 cups of broth; the potatoes, roasted garlic pulp and the bay leaf; bring to a boil. Reduce the heat and simmer, covered, until the potatoes are soft, 15-20 minutes. Discard the bay leaf, remove 1 cup of the cooked potatoes with a slotted spoon and set aside.
4. Transfer the remaining potato-onion mixture to a blender or food processor; puree. Return to the saucepan and stir in the reserved potato chunks, the buttermilk, green beans, and ham; heat to serving temperature. Serve, sprinkled with the pepper.

Serves 4. Per serving: 210 calories, 8 g fat,
2 g saturated fat, 14 mg cholesterol, 373 mg sodium, 24 g carbohydrate, 4 g fiber, 11 g protein.

Fresh Green Beans with Bacon

1 lb. fresh green beans
6 slices bacon
¼ cup water
¼ tsp. dried marjoram
½ tsp. sugar
¼ cup milk
Salt and pepper to taste
Directions: Wash and trim green beans and set aside. In a large skillet, cook bacon over medium heat until crisp. Remove bacon to paper towel-lined tray to drain and cool; reserve one tablespoon bacon drippings in the skillet. Add green beans, water, marjoram and sugar to pan. Bring just to boiling; reduce heat, cover and simmer about 10 minutes, stirring occasionally, until beans are tendercrisp. Stir in milk. Season with salt and pepper, and then bring back to a simmer for one minute longer. Crumble cooled bacon and sprinkle on beans and serve hot.
Serves 4.

Per serving: 110 calories, 7 g fat, 5 g protein,
9 g carbohydrate, 4 g fiber, 440 mg sodium

Chive Green Beans

1 lb. fresh whole green beans, trimmed
1 Tbsp. fresh chives, chopped
1 Tbsp. fresh parsley, chopped
2 tsp. butter
½ tsp. prepared stone-ground mustard
¼ tsp. salt
1/8 tsp. ground black pepper
Directions: In a steamer, steam green beans, covered for 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.
Note: Try this recipe with other vegetables such as fresh asparagus.
Servings: 4 (about 3/4 cup each)

Per serving: 53 calories, 0 g. protein,
7.1 g. carbohydrate, 4.2 g. of fiber, 1.9 g. fat,
175 mg. sodium.

Green Beans with Summer Savory

1 lb. fresh, young green beans, trimmed
2 TBS unsalted butter
1 TBS finely chopped fresh summer savory, or 2 tsp. dried savory
fresh ground black pepper

Directions: Bring a large pot of water to full boil. Add a generous dash of salt and green beans and cook on high heat uncovered for 6-8 minutes, depending on the size and freshness of the beans. They should be tender but still crisp. Drain and rinse with cold water. Drain again and keep cool until you are ready to eat them. For final preparation, melt butter in a saucepan. Add savory and beans. Cook for 1-2 minutes and serve hot, seasoned with pepper, and salt if necessary.