Tag Archives: Kale

Spanish White Bean Stew with Chorizo

Fabada – A Hearty Spanish Stew fit for the Winter!

I wanted to start the New Year with a dish from one of my favourite gastronomic countries in the world, Spain! I got married in Spain many years ago and been there almost dozen times. During the time I walked the Camino de Santiago in northern Spain last September, many times I was served a white bean stew with chorizo (cured Spanish sausage) called Fabada.  It comes from the province of Austurias next to Galicia where it has the coast line on Bay of Basque. Spain has a rich gastronomic history that dates back centuries ago where people traveled to certain provinces just to taste certain dishes including traveling to Burgos for their blood sausage called Morcilla – made with pork blood, rice and spices that came from Moors influence. After Christopher Columbus traveled to the new world he brought back paprika to Spain. Soon chorizo took on a different take with spices from the new world. Today Spanish chorizo can be purchased in your local supermarkets as the food scene around the world has changed, thanks to food TV shows and internet for spreading the word.

 

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I’ve seen variations of this dish either made with chorizo or clams. I fell in love with both versions as the stew made with chorizo has a smoky hearty taste due to the paprika and beef stock perfect for cold fall/winter nights sipping medium to full bodied red wines. I prefer the stew with clams for spring/summer made with chicken broth as it has a slight salty taste like the sea, perfect with sipping white wines.   

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Chef’s note:  *After soaking the beans cooking them separately  for 5 minutes, drain and using them for the recipe gives less or no gas. **I’ve also added kale to this recipe as some regions incorporates them when they are in season.

Prep time 15 min                              Cooking time 90 min                       Serves 8

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Ingredients

4 cups low salt beef stock

3 cups white beans (navy beans) soaked overnight or soaked 8 hours & cooked 5 min & drained

300g sliced chorizo or *(dry cured sausage, you’ll need to add 1 tsp paprika)

3 cups chopped, washed and drained kale

2 cups chopped yellow onions

2 cups chopped carrots

2 cups chopped celery

1 large red pepper, chopped

4 gloves garlic, chopped

1 tsp grape seed oil or extra light olive oil

3 large plum tomatoes, chopped

3 tbsp tomato paste

1 cup red wine

1 tsp chili flakes

1 large cinnamon stick

2 bay leafs

½ tsp saffron threads (optional)

2 tbsp chopped fresh thyme or 1 tbsp dry thyme

1 tsp ground pepper

2 tbsp flour

Salt for tasting

Method

  1. In a small cup add saffron threads and tbsp of water and let it steep (better infusion of saffron)
  2. In a large dutch oven heat oil in medium heat and sauté the chorizo. *If you don’t have chorizo sauté dry cured sausage and add 1 tsp of smoked paprika when sautéing the onion
  3. Add onion, carrots and celery and sauté few minutes and add garlic, red pepper, cinnamon, bay leafs, chili and sauté well and add cup of wine and bring to boil
  4. Add white beans and mix well and add tomatoes, tomato paste and mix well
  5. Add thyme, kale and stock and bring to a boil
  6.  Add saffron threads, ground pepper and bring it low heat
  7. Cover and cook for about 90 minutes until kale and beans are tender
  8. Add flour and mix well as it will help thicken the stew
  9. Serve hot with crusty bread
  10. Optional: * a glass of Rioja or other medium-full bodied red wine

Nutritional Analysis: 1 serving = 2 cups (480 ml): Calories 375; Carb 34 g; Fibre 8 g; Fat 16 g;  Sat. F 6 g; Sugar 7 g; Protein 20 g; Sodium 780mg;  Iron 4 mg, Potassium 1165 mg; Calcium 111 mg; Vitamin C 66 mg; Vitamin A 514

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Flavours of Tuscany

Tuscan Kale Lentil Soup

When I was in Tuscany, Italy in the fall of 2007 kale was sold in many colours (black or purple) in the markets. Many restaurants served kale soup with lentils which was hardy and delicious with unsalted Tuscan bread. Many households make variations of this recipe with cooked ham or pancetta or low salt bacon as you want more flavour and less salt. I was able to acquire this recipe from a local restaurant.

 

 

 

 

 

This is a delicious soup that you can enjoy in the cold months of fall and winter and it’s healthy. It makes use of kale which is high in vitamin A and C and also makes good use of lentils which has a good balance of low GI carbohydrate, vegetable protein and fibre and its gluten free. This soup is suitable for people with diabetes, celiac and CVD (cardiovascular disease). It’s a perfect meal in a bowl since it has all the food groups and great for cold days.*For Vegetarian or vegan diet you can skip the pancetta

Tuscan Kale Lentil Soup

Tuscan Kale Lentil Soup

Tuscan Kale Lentil Soup

Prep time 10 min                       cooking time 50 min                       Serves 8 people (1 cup)

Ingredients

1 tbsp (15 ml) canola oil

4 slices (100 g) pancetta (or low salt bacon or cooked ham)

1 cup (250 ml) chopped onion

1 cup (250 ml) chopped celery

1 cup (250 ml) chopped carrots

1 cup (250 ml) chopped fennel (optional)*

1 tbsp (15 ml) chopped garlic

2 large bay leafs

1 large cinnamon stick

1 cup (250 ml) dry lentils, washed and soaked over night

4 cups (1 L) low salt vegetable stock

2 large bunch kale, washed and chopped into ribbons

1 can of salt reduced canned tomatoes chopped with its liquid

2 tbsp (30 ml) tomato paste (low salt)

2 tbsp (30 ml) chopped fresh rosemary (or 1 tbsp (15 ml) dried rosemary)

½ tsp (2.5 ml) chilli flakes (desired amount, optional)*

½ tsp (2.5 ml) ground black pepper

2 tbsp (30 ml) chopped fresh thyme (or 1 tbsp (15 ml) dried thyme)

1 tbsp (15 ml) balsamic vinegar

2 tbsp (30 ml) chopped fresh Italian parsley

Salt to taste (may not need it since we have tomato paste and vegetable stock)

Low fat parmesan – for sprinkling on top

Method

1. Heat oil in a large stock pot and add pancetta (bacon or ham) and sweat them; add onions and sauté then add carrots, celery and fennel,  garlic and sauté then add bay leafs and cinnamon

2. Add washed lentils, kale and add stock and bring to a boil

3. Add tomatoes, tomato paste, rosemary, thyme, chilli flakes, ground pepper and cook in low heat for 45 minutes or until the lentils are cooked (don’t overcook the lentils)

4. Add vinegar, parsley and cook for another 10 min and adjust taste.

5. Serve soup in bowls and sprinkle with parmesan

Nutritional Value for 1 cup (250 ml): Calories 147g; Carbohydrates 21g; Fibre 6g; Sugar 4g; Protein 9g; Fat 4g; Cholesterol 4g; Sodium 320mg; Vitamin A 80%, Vitamin C 130%; Calcium 15%; Iron 15%

 

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