Beans, Greens and Grains

These ingredients are great together in a soup, stew or ragout – whatever you want to name it. The beans and grains complement each other to produce complete protein, and the greens pack mega vitamins, minerals and great taste. What more could you ask – especially in winter?

A recurring theme in these dishes is a mix of green lentils with red lentils for body and a grain like wheat berry or barley for texture – this makes for a rich vegetarian ragout.

Cajun Chickpea Stew with Sweet Potato and Okra
1 large onion, diced
1 green pepper, diced
1 carrot, diced
2 stalks celery, diced
3 cloves garlic, minced
1 Tbsp Cajun spice mix (such as Emeril’s Essence)
1 quart chicken or vegetable stock
2-3 cups water
¼ cup green lentils
¼ cup red lentils
2 Tbsp pearl barley
1 15-0z can Chickpeas
1 medium sweet potato
½ lb frozen okra

Sauté the onion, pepper, carrot and celery in a bit of olive oil in a soup pot. For about 10 minutes, until the vegetables are softened and beginning to caramelize. Add the garlic and cook another 1-2 minutes. Add the spice mix, stock, water, lentils and barley and bring to a boil. Reduce to a simmer, cover and cook for 20 minutes.

Meanwhile, peel and dice the sweet potato to ¼ to ½ inch pieces. When 20 minutes are up, add the potatoes, along with the chickpeas to the stew. Return to a boil, stir and reduce heat to a simmer. Add more water if necessary. Cook another 20 minutes, or until the sweet potato is tender. Add the okra and cook just enough to heat it through. Salt and pepper to taste.


Curry Bean and Collard Green Stew
2 stalks celery
2 carrots, sliced
1 onion, diced
3 cloves garlic, diced
1 tsp cumin seeds
1 tsp fennel seeds
¼ cup green lentils
¼ cup red lentils
¼ cup soft winter wheat berries
2 tsp hot curry powder
1 tsp chili powder
1 quart chicken stock
1-2 cups water
1 large can beans (mixed)
1 potato, diced
1 bunch collard greens, stems removed and chopped

In a soup pot, sauté the celery, carrot and onions in a bit of olive oil until vegetables begin to brown and soften, about 8-10 minutes. Add the garlic, cumin and fennel and cook another 1-2 minutes. Add the lentils, wheat berries, curry and chili powder. Pour in the stock and water, and cook for 30 minutes. Add the beans, potato and the collard greens and cook for another 20 minutes.


Kidney Bean and Mustard Green Ragout
1 onion, diced
4 cloves garlic, sliced
¼ cup frozen corn kernels
1 tsp dried oregano
1 tsp dried sage
½ tsp red pepper flakes
1 14½-oz can diced tomatoes, strained and juices reserved
1 quart good low-salt chicken stock
1 Tbsp Balsamic vinegar
1 bunch mustard greens, trimmed of thick stalks, and coarsely chopped
1 15-oz can light red kidney beans
1/3 cup rice

In a soup pot, sauté the onions, garlic and corn in a bit of olive oil until corn begins to brown and onions soften, about 8 minutes. Add the oregano, sage and red pepper flakes and cook another 1-2 minutes. Add the strained diced tomatoes and another 1-2 tablespoons of good olive oil to be sure the tomatoes bronze rather than boil! Cook another 10 minutes, stirring occasionally, until the tomatoes have dried out and have left a nice tasty bronzed glaze in corners of the pot – this is flavor! Add the chicken stock, reserved tomato juice and vinegar, and bring to a boil. Add the mustard greens and beans. Cover, reduce heat and simmer until greens wilt, about 5 minutes. Salt and pepper to taste. Add the rice, stir well and cook another 20 minutes until the rice is tender.