Sunday, January 17, 2010

Recipe: Chipotle Navy Beans & Kale

If you haven't noticed yet, I like my rice and beans. There is something about this dear legume and grain that is encoded in my DNA.

Fortunately (for my wife), Heidi Swanson's great blog 101 Cookbooks has given new life to this combination, with her recipe for Giant Chipotle White Beans, the inspiration for this dish.
We've simplified the recipe so that it can be made in one pot with relative ease. We've also taken out the feta, but feel free to add it back in.  It's delicious either way.  Cooks in 30 minutes.


Serves 4

2 tablespoons extra virgin olive oil
2 pinches red pepper flakes
1 clove garlic, chopped
1 14.5 oz can Muir Glen Fire Roasted Tomatoes with Chipotle Peppers
1 tablespoon dried oregano
2 pinches of salt
1 15 oz can navy beans (or cooked beans from 1 cup dry)
1 bunch of kale, chopped with stems removed
A few dashes Chipotle Tabasco sauce (to taste)
2 cups basmati brown rice, cooked

In a medium saucepan, heat olive oil over medium heat. Add red pepper flakes and garlic and stir for less than a minute. Next, add canned tomatoes, oregano, and salt. Cook for 5 minutes. Combine beans and continue to simmer for an additional 5 minutes. Stir. Add chopped kale and 1/4 cup water to help cook down. Cover and heat another five minutes. Add tabasco sauce to achieve desired spice level. Check for salt. Serve over basmati brown rice.


nithya at hungrydesi said...

i've been meaning to make this ever since it appeared on 101 cookbooks. thanks for jogging my memory. i like your changes too! hope you guys are doing well.

AY said...

Love your site! I was wondering if you can recommend a website that ranks the vegetables in terms of their nutritiousness. I know "nutritiousness" is a pretty vague concept, but I think a rough guide would be helpful, and there are some sites out there that already provide such rankings (e.g.,, although I'm not sure how much I should trust their analysis. Thanks for any thoughts!

Ameet Maturu said...

AY- Thanks for your comment. I think you're wise to be skeptical. Most of these studies don't take account the quality of the food, and how it is grown. I think that plays a huge role in how good it is for us.

They also lack the big picture. Our bodies need a variety of foods. You'd think if you just stuck to eating organic blueberries, you'd be good. But in reality, what is that diet lacking?

It's also important that we listen to our bodies. You might find yourself craving foods that aren't on these lists. And there is a reason for that. It's part of the art of being a health counselor. I teach my clients how to read into this...and it's a lot of fun!

Hope that helps.

Integrative Nutrition