Italian Sausage, Kale and White Bean Soup

Fall is my favorite time of year. Sweaters, football, red wine and most importantly, soup, are some of my favorite things. I find cooking a big pot of soup kind of therapeutic, and this soup is so hearty and delicious, it had to be my soup season kickoff. Best of all? Cooking a big pot of soup is a very inexpensive way to make a warm, filling, and healthy meal that can last throughout the week and freeze for up to a month. Full of hearty fall veggies, robust flavors, and spicy Italian sausage... this soup is a definite must try!

Italian Sausage, Kale, and White Bean Soup

- Half a pound Italian sausage  *Hot or mild, whatever your preference is

- 2 tablespoons extra virgin olive oil

- 2 small yellow onions, chopped

- 2 carrots, chopped

- 3 stalks celery, chopped

- 2 cloves garlic, minced

- 1 14 oz can diced tomatoes

- 5 cups chicken broth  *I use reduced sodium to control sodium levels

- 2 cups water

- 2 tablespoon tomato paste

- 1-2 teaspoons italian seasoning

- 1 14 oz can white beans (I used cannelini beans), drained and rinsed

- 1 bunch kale, stemmed and chopped

1. Heat 1 tablespoon olive oil over medium high in a large stock pot. Remove the sausage from their casings and cook in the pot. Using a wooden spoon, break up the sausage to smaller crumbles. Cook until sausage is browned, about 8-10 minutes. 

2. Add remaining olive oil (if needed) and add onions, carrots, and celery. Season with salt and pepper.  Cook until veggies are soft, about 7 minutes. Add garlic and cook for one more minute. 

3. Pour chicken broth and water into pot. Using the spoon, scrape any brown bits off of the bottom. Add the entire can of diced tomatoes and tomato paste. Bring to a boil and stir, then reduce to a simmer. Simmer soup (I had the pot partially covered) for 30-45 minutes, stirring occasionally. 

4. Add rinsed and drained beans and the chopped kale. Raise heat to medium/medium high and cook the soup for 15 more minutes to wilt the kale and heat the beans. Taste for seasoning and salt and pepper accordingly.

Soup's on!

Grilled Eggplant Tower

I wanted to create a recipe inspired by eggplant parmesan, and came up with a dish perfectly portioned for one. I grilled my vegetables first and then stacking them with cheesy layers and topped with garlic bread crumbs. It is a very rich and delicious dish very reminiscent of eggplant parmesan with a side of garlic bread. Although it is a little messy-it is an incredible use of some more of my eggplant.

Grilled Eggplant Tower

Serves 1. 

- 4 slices of eggplant (about 1/2 inch thick)

- 1/2 red bell pepper, sliced

- 2 slices yellow onion

- 1 tablespoon olive oil

- 1/4 cup shredded parmesan

- 1/4 cup shredded mozzarella

- 1/4 cup marinara sauce

- 1 tablespoon bread crumbs

-1/2 teaspoon garlic powder

1. Brush veggies with olive oil and grill for about 3-4 minutes each side, or until grill marks are made.

2. In a baking dish, spread a spoonful of marinara and make a circle in the center to be the base of the tower. 

3. Stack 1 ring eggplant, 1- 2 red bell pepper slices, a couple onion rings. Top with a big pinch of parmesan, a big pinch of mozzarella, and a spoonful of marinara. Continue this process until the tower is made. 

4. Top the tower with remaining marinara. Mix together bread crumbs and garlic powder and sprinkle the mixture over the top. Sprinkle a little olive oil over top. Bake at 375 degrees for 15-20 minutes. 

Enjoy!

Spaghetti Squash with Spinach and Feta

Challenge Recipe #2

So my original plan was to split the spaghetti squash and make two separate dishes, but I made enough sauce to cover all of the veggie, so I just made one big dish. Talk about leftovers. Luckily, it is absolutely delicious and a healthy alternative to pasta... so I won't mind having my lunches packed for the rest of the week.

Other than preparing the spaghetti squash, this recipe is a snap and extremely cheap. To add more protein to the meal, it could be used as a perfect side dish to grilled shrimp or meat. I do know one thing for sure though, spaghetti squash is going to become a regular in my fridge.

Spaghetti Squash with Spinach and Feta
Serves 4.

- 1 spaghetti squash
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 can diced tomatoes (I use no salt added)
- 2 cups spinach
- Crumbled feta cheese

1. Preheat oven to 375 degrees. Split spaghetti squash in half vertically. Spoon out the seeds and pith. Rub the exposed flesh with 1/2 tablespoon olive oil and season with salt and pepper. In a baking dish, place the squash cut side up and fill the bottom of the dish with 1 inch water. Bake for 1 hour.

2. When the squash is done, pull out and cool for about 5 minutes. Place one half of the squash in a big mixing bowl, and using a fork scrape the squash into the bowl. The squash will come out looking just like short spaghetti. Repeat with the second half.

3. Heat the remaining olive oil in a pan over medium high heat. Add garlic and cook for one minute. Add tomatoes and turn heat to high. When the sauce is boiling, stir in the spinach and turn the heat down to medium. Keep stirring the wilt the spinach. Season the sauce with salt, pepper, red pepper flakes, and italian seasoning.

4. In the bowl with the squash, pour the sauce and mix together. Taste for seasoning and serve on a plate. Top with feta cheese and enjoy!

*Splurge: Chopped fresh basil and chopped kalamata olives would make this dish even more delectable.

Ratatouille & Whole Wheat Couscous

Challenge Recipe #1

When researching recipes with eggplant, boring old eggplant parmesan flooded my google page. Ratatouille, however, stuck out. I have to admit I have never really known what ratatouille was, other than a Disney movie (I always assumed it was pasta). I was pleasantly surprised to see how healthy and easy it is! Pairing the veggies with whole wheat couscous was a quick-cooking and easy accompaniment. I made my own rendition to make a solo portion, and was thrilled to find how delicious and savory this dish is. Another plus- all of the recipes were in my fridge or my penniless pantry!

Ratatouille & Whole Wheat Couscous

Serves 1 (generously!)

- 1 tablespoon olive oil

- 1/3 red bell pepper, diced

- 1/2 yellow onion, diced

- 1/2 - 1/3 eggplant, diced    *Depending on size of eggplant

- 1/2 zucchini, diced

- 1 clove garlic, minced

- 1 plum tomato, diced

- 1/2 teaspoon italian seasoning

- Pinch of salt

- Pinch of red pepper flakes

- 1-2 tablespoons chicken broth

- 1 tablespoon chopped parsley

- 1/3 cup whole wheat couscous

- 1/3 cup water

- Pinch of salt

1. In a large saucepan, heat one tablespoon olive oil over medium-high heat. Sauté pepper and onion for 5 minutes or until brown. Add eggplant and zucchini and cook for another 5 minutes or until brown. Add garlic and tomato and cook for 2 minutes. Add seasoning, cook one more minute, stirring. Add chicken broth to the saucepan and scrape up brown bits from the bottom on the pan. Cover with the lid, turn the heat down to medium-low and cook for 10 minutes. 

2. In a smaller pot, bring water to a boil and add a pinch of salt. Once boiling, add couscous and stir. Cover the pan and remove it from the heat. Without opening the lid or stirring the couscous, cook for 5 minutes. Fluff with a fork.

3. Top the couscous with the ratatouille and top with chopped parsley (or basil if available) and enjoy!

The Spaghetti Squash and Eggplant Challenge

Yesterday I stocked up at Harris Teeter and really wanted to challenge myself to load the cart with produce and to try new veggies that I don't eat often, and never cook.

The first thing to catch my eye was eggplant. Not only was it on sale, but it intrigued me because I do not eat eggplant often. What I like about eggplant is that it is a meaty vegetable and can take the place of meat in main dishes (I'm not a big meat eater). I also like the size of eggplant, and for solo cooking I can use it in multiple dishes and multiple ways. My personal challenge is to cook two new recipes using eggplant.

To add more challenge, a spaghetti squash caught my eye mainly because of its 99 cent per pound price tag. My mom has cooked spaghetti squash, and it is unbelievably delicious (and really does mimic pasta!) It is a healthier alternative, and again, a large vegetable that I am hoping to use in at least two new recipes.

So my challenge: Two new vegetables. Four entrees. Wish me luck!

Pasta Bolognese

When I'm wanting a big bowl of pasta, class pasta and meat sauce never fails. I made a quick and cheap bolognese and served it over whole wheat penne, but this sauce is a great match for whatever pasta you like! Serve with a big rip of warm, crusty bread and a glass of red wine, and this meal becomes ultimate comfort food.

Pasta Bolognese
Serves 2.

- 1.5 cups pasta (whichever you prefer- I used penne)
- 1 tablespoon olive oil
- 1 stalk celery, rough chop
- 1 carrot, rough chop
- 1/4 yellow onion, rough chop
- 1-2 cloves garlic, minced (depending on how much you like garlic)
- 1/4 lb lean ground beef
- 1 cup jarred marinara sauce
- 1/8 teaspoon red pepper flakes
- 1/4 teaspoon italian seasoning
- 1 tablespoon parmesan cheese

1. Cook pasta according to package.

2. In a food processor, finely chop the celery, carrot, onion, and garlic. (Roughly chop the vegetables before putting them in the food processor to help finely chop the veggies.)

3. Add olive oil to a saucepan, and sauté veggie mixture for about 2-3 minutes and season with salt and pepper. Add ground beef, and work the meat with a wooden spoon to break it up. Cook for about 5 minutes or until the beef is browned and cooked through. Add the marinara sauce and season with red pepper flakes and italian seasoning.

4. Top the pasta with the bolognese sauce and sprinkle parmesan cheese over top.
  *If you have fresh basil, it would be a perfect topper. 


Enjoy!

Chicken and Curry Vegetables

For this warm fall dinner, I use fall produce and chicken breast from the freezer. It is a similar cooking method to my chicken, kale, and white bean stew with some changes in the vegetables and a big flavor switch up in the broth. So easy and filling, and easy to make vegetarian! The chickpeas can stand alone as the protein in the dish.

Chicken and Curry Vegetables

Serves 2.

- 1 chicken breast

- 2 tablespoons olive oil

- 1 clove garlic, minced

- 1/4 yellow onion, diced

- 1 carrot, diced

- 1/4 bunch kale
- 1 roma tomato
- 1/2 cup mushrooms
- 1 can chickpeas, drained and rinsed
- 2 teaspoons curry powder
- 1/4 cup chicken broth

1. Cut chicken into strips, about 1 inch. Heat 1 tablespoon olive oil in a saucepan over medium-high heat and add chicken to the pan. Brown the chicken on all sides for about 5 minutes. Remove chicken from pan and rest it on a plate.

2. Add remaining tablespoon of olive oil to the pan and add the onion and carrot to the pan. Cook for about 4 minutes. Add garlic, kale, tomato, mushrooms, and chickpeas and sauté for another 2-3 minutes. Season with salt and pepper. Add curry powder and cook one more minute. Add chicken broth to saucepan and scrape the bottom of the pan with a wooden spoon to get all of the flavors off.

3. Place chicken back in the pan, and nestle it in between the vegetables so that it is direct on the heat. Cover and cook for about 12-15 minutes, turning chicken once. Continue to simmer until chicken is white all of the way through. Season with red pepper flakes and top with chopped parsley.

Enjoy!