Linguine with Garlicky Kale and White Beans

by Anjali @ The Picky Eater on September 18, 2014

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I absolutely love garlic. I put it in everything: pasta, pizza, Indian food, stir frys, veggie sautes, the list could just go on and on. It’s one of my favorite seasonings because it makes any veggie taste absolutely delicious, and it’s so good for you: it has amazing anti-inflammatory properties, which makes it good for heart-health and for helping to prevent cancer. So when I saw this recipe for Linguine with Garlicky Kale on CookingLight, I knew I had found a go-to pasta meal for any night of the week!

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Healthy greens, creamy beans, and whole grains make this the perfect well-balanced super-fast dinner. And if you use baby kale and frozen crushed garlic (like I did), it saves a TON on prep time and you can have this whole dish ready in 20 minutes. Serve it up with some crusty whole grain bread and a glass of white wine, and you will feel satisfied and full when you’re done. I love how the white beans break down slightly when they’re cooked, because they add a richness to the sauce that makes it feel like a decadent dish!

The Ingredients

Modified from CookingLight

  • 8oz uncooked whole wheat linguine
  • 1 tbsp extra virgin olive oil
  • 1/4 cup chopped fresh garlic (about 10 cloves, minced)
  • 16oz baby kale
  • 15oz can unsalted cannellini beans, rinsed and drained
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • Organic pasta sauce, heated (a few tbsp per serving)
  • Shredded parmesan cheese (2 Tbsp per serving)

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The Directions

Step 1: Cook pasta according to package directions, drain and set aside.

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Step 2: Heat oil and garlic in a large skillet over medium heat. When garlic begins to sizzle, add the kale. Cook 5 minutes or until kale is tender, stirring occasionally.

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Step 3: Add beans, pepper and salt, cook 3 minutes or until heated through.

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Step 4: Build your plate of pasta. Take 1/4 of the pasta, 1/4 of the white beans/kale mixture, a few Tbsp of the pre-made organic pasta sauce, and top with 2 Tbsp shredded parmesan cheese and a sprinkle of black pepper.

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I hope you like this recipe as much as we did! The husband couldn’t get enough – I thought we’d have tons of leftovers but we ended up finishing almost all of it. This also tasted great the next day as the garlic and sauce was able to marinate even more, and I ended up with a super satisfying lunch!

Linguine with Garlicky Kale and White Beans

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 377

Fat per serving: 8.4g

Nutritional Info Per Serving: 377 Calories, 8.4g Fat (2.3g Saturated), 510.2mg Sodium, 60.9g Carbs, 10.7g Fiber, 2.8g Sugar, 17.3g Protein

Ingredients

  • 8oz uncooked whole wheat linguine
  • 1 tbsp extra virgin olive oil
  • 1/4 cup chopped fresh garlic (about 10 cloves, minced)
  • 16oz baby kale
  • 15oz can unsalted cannellini beans, rinsed and drained
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • Organic pasta sauce, heated (a few tbsp per serving)
  • Shredded parmesan cheese (2 Tbsp per serving)

Directions

  1. Cook pasta according to package directions, drain and set aside.
  2. Heat oil and garlic in a large skillet over medium heat. When garlic begins to sizzle, add the kale. Cook 5 minutes or until kale is tender, stirring occasionally.
  3. Add beans, pepper and salt, cook 3 minutes or until heated through.
  4. Build your plate of pasta. Take 1/4 of the pasta, 1/4 of the white beans/kale mixture, a few Tbsp of the pre-made organic pasta sauce, and top with 2 Tbsp shredded parmesan cheese and a sprinkle of black pepper.

Notes

Modified from CookingLight

http://pickyeaterblog.com/linguine-with-garlicky-kale-and-white-beans/

{ 3 comments }

Spicy Lentil and Swiss Chard Soup

by Anjali @ The Picky Eater on September 15, 2014

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One-pot meals are definitely on my list of must-haves these days. It’s the easiest and fastest way to get a balanced meal for dinner without a ton of prep work or cooking time.

This soup totally fits the bill. You just throw everything into a pot, let it simmer for ~20 minutes, whip out your immersion blender and voila! You have a delicious and healthy meal ready to go (and that also freezes really well).

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I served it with some toasted whole wheat pita, which made for the perfect dipping “croutons” for this recipe.  The base of this soup is spicy and warming, thanks to the curry powder, cayenne, lentils and chard. The lime and yogurt add the perfect blend of acidity and coolness so that your mouth isn’t overpowered by the spiciness of this soup. We also had a ton leftover, which is now packaged neatly in our freezer for one of those long days when cooking seems absolutely impossible :) The husband absolutely loved it – went back for seconds… and thirds!

The Ingredients

  • 1 tsp olive oil
  • 1 large red onion, diced
  • 4 cloves garlic, minced
  • 5 teaspoons curry powder
  • 1/4 teaspoon cayenne pepper
  • 4 cups vegetable broth
  • 1 bunch (1-pound) Swiss chard , tough stalks removed, coarsely chopped
  • 2 cups dried red lentils
  • 1 15oz can chickpeas, rinsed and drained
  • 3/4 tsp salt
  • 6 tbsp thick Greek yogurt , thinned with 2 tablespoons water
  • 1 jalapeño chili, stemmed, seeded, and diced
  • 1 lime, cut into wedges or slices

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The Directions

Step 1: Heat oil in large, heavy saucepan over medium heat. Add onion, garlic, and jalapeño and cook, stirring frequently, until the onion is lightly golden, about 5 minutes. Stir in curry powder, salt, and cayenne pepper.

Step 2: Add 4 cups broth and chard; increase heat and bring to a boil, stirring until chard is wilted. Stir in lentils and chickpeas.

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Step 3: Reduce heat to low, cover, and simmer 20 minutes, stirring occasionally, until chickpeas are tender.

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Step 4: Remove from heat. Using a hand blender, puree the soup until it is mostly creamy. (Another option is to puree half the soup (about 4 cups) in a blender or food processor; return puree to pot). Divide soup among 6 bowls. Drizzle about 1 tbsp thinned yogurt over each serving. Garnish with a few slices of jalapeño (optional) and a lime wedge.

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Spicy Lentil and Swiss Chard Soup

Total Time: 45 minutes

Yield: 8 servings

Calories per serving: 150

Fat per serving: 1.5g

Nutritional Info Per Serving: 150 Calories, 1.5g Fat (0.2g Saturated), 503.6mg Sodium, 26.3g Carbs, 7.7g Fiber, 1g Sugar, 9.4g Protein

Ingredients

  • 1 tsp olive oil
  • 1 large red onion, diced
  • 4 cloves garlic, minced
  • 5 teaspoons curry powder
  • 1/4 teaspoon cayenne pepper
  • 4 cups vegetable broth
  • 1 bunch (1-pound) Swiss chard , tough stalks removed, coarsely chopped
  • 2 cups dried red lentils
  • 1 15oz can chickpeas, rinsed and drained
  • 3/4 tsp salt
  • 6 tbsp thick Greek yogurt , thinned with 2 tablespoons water
  • 1 jalapeño chili, stemmed, seeded, and diced
  • 1 lime, cut into wedges or slices

Directions

  1. Heat oil in large, heavy saucepan over medium heat. Add onion, garlic, and jalapeño and cook, stirring frequently, until the onion is lightly golden, about 5 minutes. Stir in curry powder, salt, and cayenne pepper.
  2. Add 4 cups broth and chard; increase heat and bring to a boil, stirring until chard is wilted. Stir in lentils and chickpeas.
  3. Reduce heat to low, cover, and simmer 20 minutes, stirring occasionally, until chickpeas are tender.
  4. Remove from heat. Using a hand blender, puree the soup until it is mostly creamy. (Another option is to puree half the soup (about 4 cups) in a blender or food processor; return puree to pot). Divide soup among 6 bowls. Drizzle about 1 tbsp thinned yogurt over each serving. Garnish with a few slices of jalapeño (optional) and a lime wedge.
http://pickyeaterblog.com/spicy-lentil-and-swiss-chard-soup/

{ 5 comments }

It’s Easy Being Green: Smoothie Recipe

September 15, 2014
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I am a huge fan of green smoothies. It’s the easiest way to get a ton of fruits and veggies (especially green veggies which are the best for you!) into your diet in an easy, quick, and effortless way. I recently bought a Vitamix when we moved to our new house in Ann Arbor, because 1) […]

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Baby Food Recipes: Sweet Potato Puree

September 15, 2014
Sweet Potato

Sweet potato is another Layla favorite! I think she just loves orange veggies haha. I’m fine with that because like it’s cousins butternut squash and pumpkin, sweet potato is another nutritional powerhouse. They are loaded with carotenoids, Vitamin C, potassium, and fiber. There are many options for cooking sweet potatoes. If you’re in a bind […]

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Baby Food Recipes: Zucchini, Apple and Carrot Puree

September 15, 2014
Zucchini puree

Veggies mixed with fruit is always bound to be a hit in our household. Zucchini and carrots are already pretty mild / on the sweeter side, so when paired with some apples, it becomes a true sweet treat! I often mix this puree with Layla’s oatmeal in the morning and she loves it! Print Baby […]

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Baby Food Recipes: Broccoli, Spinach and Cauliflower Puree

September 15, 2014
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Get your greens! This is one of the most nutritionally dense purees out there. Combining two of my favorite cruciferous veggies: cauliflower and broccoli with one of the healthiest green veggies out there: spinach – this is a wonderful way to make sure your baby gets their greens daily. All three veggies contain phytonutrients, which have significant […]

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