This weeks Sunday Supper is all about beans! I happen to be their number one fan. (the beans, beans our favorite fruit song will not stop playing in my head as I write this. Real mature Gwen.) Beans are such a fantastically versatile and frugal way to stretch out any meal and add healthy vitamins and protein as well. Boy are you in for a beantastic treat this week!
When I tell people that I very, very rarely cook red meat or poultry I always get asked "What on Earth do you eat then?" Well, beans and lentils of course! And tons of veggies and fruits, a little bit of rice and other whole grains and some fish. There really is no better way to stretch out a healthy meal than adding beans to it. There are so many varieties that can be incorporated into any dish and when you add a whole grain like brown rice to them they become a "complete protein"!
Proteins are made up of amino acids, which are also called the building blocks of all proteins. These amino acids are present in different combinations in the body. A complete protein consists of all the essential amino acids. The essential amino acids are those which the body cannot make on its own and has to be supplemented through diet.
Even when we do eat meat it is never the main attraction but instead added in a small quantity to add or compliment the flavors going on as in this Italian Beans and Greens. This 'soup' was actually one of my very first posts here on Simply Healthy Family! Wow, look at that photography, yikes!
My last two posts were a bit insensitive to those of you living in 17 feet of snow so here is a nice spicy piping hot bowl of comfort for you. 😉 I received several "When it gets above negative 'whatever' degrees I'll sure try those Margarita Popsicles". And "If we can dig our grill out of the snow we'd love to make those Chocolate Covered Grilled Pineapples for dessert!" I forget how lucky we are to live in The Valley of the Sun, the winters are just plain gorgeous!
Ooops, there I go rubbing it in again.......
This might just possibly be the World's simplest soup. Just the kind of thing you need in your life when the last thing you feel like doing is making dinner but the idea of a frozen dinner makes you want to cry.
Serve with a glass of slightly chilled Chianti.
TIME 30 MINUTES SERVES 6
- 1 small bunch Collard Greens, stems removed and chopped into small pieces
- 1 medium yellow onion, chopped
- 2, 15 oz. cans Canelinni Beans (white kidney beans)
- 1, 14 oz can Organic Tomato Sauce (OR, 2 big spoonfuls Organic tomato paste)
- 4 cups (32 ounces) Organic, Free Range Chicken Broth
- 2 Mild or Spicy Italian Sausage Links (we do spicy in this soup)
- 1 TBSP EVOO (extra virgin olive oil)
Heat a large ceramic coated cast iron skillet (or similar large stock pot) over medium-high heat. Add olive oil and let it heat up for a minute or two.
Take the casings off of the sausage and discard. Add sausage to pot. Using a spatula, break up the sausage and brown, about 3-4 minutes.
Add onion and cook about 3-4 minutes more, crumbling sausage as you go. Meanwhile, rinse the chopped collard greens in a colander under cool water. It's o.k. that they remain a bit wet, it will help them steam. Add the Collard Greens to the pan and toss them to coat with the sausage and onion. After 3-4 minutes pour in about 1 cup of the broth while scraping the bottom of the pan with a wooden or plastic spatula to remove the browned bits (deglazing the pan). Add 2 heaping spoonfuls of tomato paste and stir to combine.
Turn heat down to low, cover and cook another 15 minutes.
Serve with my Crusty RosemaryArtisan bread
Makes great leftovers!
If you love garlic like I do, add a few chopped cloves at the end of the sausage and onion cooking bit.
If you have rosemary growing in your garden, add a sprig or two to the pot while it simmers. Yum.
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