Black Bean Salad

1 Can black beans rinsed
1 can or 1 cup frozen corn
1/2 red bell pepper chopped
1/2 green bell pepper chopped
1/4 cup red onion chopped
1 tbsp cilantro chopped
1 jalapeno seeded and minced
3 tbsp sherry vinegar
1 -2 tbsp agave or honey
Juice of 1/2 lime
Pinch of cumin
Salt and pepper to taste
METHOD: Mix in a bowl and serve. Gets better as it sits too!


Tuscan Bean Soup

2 chicken breast cooked and shredded
4 cups low salt chicken(or veg)stock
1 can Cannellini Beans rinsed
2 carrots diced
2 stalks celery diced
1 cup baby spinach rough chop
1 tbs fresh parsley chopped
1 tbsp fresh rosemary chopped
1 clove garlic smashed
1 parmesan cheese rind
METHOD: Heat chicken stock over medium-high heat. Add carrots and celery. Cook until soft. Add spinach, herbs, garlic and cheese rind. Simmer until all flavors blend(about 15 mins) Add chicken and canellini beans. Heat through, add salt and pepper to taste. Scoop out the chunk of garlic and cheese rind before serving. Mangia!
COOKING TIME: 20 Minutes


Chick Pea Salad

1 can chick peas rinsed
Handful of spinach chopped
2 tbsp red onion chopped
2 tbsp parsley chopped (substitute any herb you have)
1 tbsp agave nectar
1 tbsp olive oil
2 tbsp white wine or champagne vinegar
Salt and pepper to taste
METHOD: Simply add all ingredients to a bowl and mix well to combine all flavors. Allow the salad to sit so that the flavors can blend.


Black Beans and Quinoa

1 tbsp olive oil
3 tbsp red onion chopped
1 clove of garlic chopped
1 can of black beans rinsed
1 cup of cooked quinoa
2 tbsp fresh cilantro chopped
2 tbsp fontina cheese shredded
Salt and pepper
METHOD: Heat olive oil in pan and saute the onion and garlic until it softens. Add the black beans. When they have warmed through take a potato masher to them and just break the beans (not mashing them). Add the quinoa and the chopped cilantro, cook for just a few minutes until the flavors blend. Remove from the heat and allow to cool for a bit. Mix in the cheese and add salt and pepper to taste.
COOKING TIME: 15 Minutes


Ribollita ~Tuscan Peasant Soup

1/4 cup olive oil
1 small onion diced
2 cloves of garlic chopped
1 large carrot diced
2 stalks of celery diced
1 small head of kale chopped into small ribbons
1 small head of red cabbage chopped
2 potatoes diced
4 cups cooked cannellini beans
4-5 cups of water
1 cup of tomato sauce
1 rind of parmesan cheese (Keep these in the freezer after using up your cheese)
Salt and pepper
Olive oil (optional)
METHOD: Drizzle olive oil in a large pot. Add the onions and garlic and cook until soft. Add the carrots, celery, and potato, beans, and water and tomato sauce. Bring this to a boil and then add the rest of the ingredients. Cover and allow to simmer for 2-3 hours. (2 is fine but the flavors really blend with time). Add salt and pepper to taste. (Traditionally served with a drizzle of olive oil over the top and a chunk of crusty bread in the bottom of the bowl, but this is the cleaner version)
COURSE: Appetizer
COOKING TIME: 2-3 hours