It's October 16 and it's 41 degrees.
I am still fighting off a cold that I have had for at least two weeks.
It's time for some heavy duty healthy food to boost my immune system - Escarole and Bean Soup.
This is a dish that is at least three or four times as old as I am. My grandfather's mother used to make it for him all the time and we refer to it as an Italian "first dish".
It's warm, hearty, and healthy. It’s also vegetarian or vegan.
Escarole is a slightly bitter leafy green that is high in folic acid, fiber, and vitamins A and K. The white beans are a creamy low fat, high fiber, source of protein. The two together create a tasty contrast that warms you from the inside out.
And most importantly it's so easy to make.
courtesy of www.foodnetwork.com
You will need:
one large pot
one head of escarole (cut in strips across starting at the head. leave about 2-3 inches of stalk)
two cans white or cannelloni or great northern beans (rinsed until there water runs clear)
5 cloves of garlic (chopped up small)
one small onion (chopped up small)
4-5 cups of water
1 tablespoon olive oil
1/4 cup parmesan cheese (optional for vegans)
Add oil to the pot and let it get hot.
Add garlic and onion and sauté until onion translucent.
Add escarole and cook 3-4 minutes till it wilts.
Add beans and gently stir.
Add water then parmesan.
Bring to a boil and then lower to a simmer for about 45 minutes.
You can cook this for less or for more, it depends on the consistency. I like less broth so I tend to make this dish early in the day and just keep it on a low simmer for a few hours. If it gets too thick add a bit more water.
You can garnish with more parmesan if you choose and serve with a piece of crusty Italian bread.
Tons of nutrients, great for you and so perfect on a very cold fall evening. Enjoy!
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