Sweet Potato Falafel

Sweet Potato Falafel
adapted from Leon: Ingredients and Recipes by Allegra McEvedy

2 medium sweet potatos (about 700 g)
1 1/2 t ground cumin
2 cloves garlic, chopped
1 1/2 t garam masala
2 big handfuls (about 30 g) fresh coriander (cilantro), chopped
juice of 1/2 a lemon
1 c (120 g) gram (chickpea) flour
olive oil
salt and pepper

Heat the oven to 220 C/425 F. Roast the whole sweet potatos until tender, about 45 minutes. Turn off the oven, let cool, then peel.
Put the sweet potatoes, cumin, garlic, garam masala, fresh coriander, lemon juice, and gram flour in a bowl. Mash together well.
Put into the freezer for 20 to 30 minutes. The mixture should now be somewhat sticky rather than wet. Add more gram flour if necessary to make a slightly sticky mixture. Use spoons or your hands to make balls. Place on a greased baking tray.
Heat the oven to 200 C/400 F. Bake the falafel for 15 minutes until the bases are golden brown.

Pan Grilled Falafel

Pan Grilled Falafel

Yield:

6

Ingredients:

Amount	Ingredient
1/4 lb	(1/2 cup) dried split fava beans presoaked
1/4 lb	(1/2 cup) dried chickpeas presoaked
1/2 cup	seeded diced green bell pepper
1/2 cup	chopped Italian parsley leaves
1/2 tsp	garlic powder
1/2 tsp	onion powder
1 tsp	salt
1/4 tsp	freshly ground black pepper
1/2 tsp	ground cumin
1/4 tsp	baking soda
1/2 tsp	olive oil or spray for cooking
	Bitars Salad in Garlic Dressing see recipe
6 x	pita breads, whole-wheat

Instructions:

Instructions: 1. Prepare the falafel: Drain the presoaked favas and chickpeas. Place in a food processor and blend to a pasty texture. Add the bell pepper, parsley, garlic and onion powders, salt, pepper, cumin and baking soda. Process until well mixed.

2. Transfer the mixture to a bowl. Form into balls about 1-inch in diameter and arrange on a waxed-paper lined tray. Cover and chill thoroughly, for at least 1 hour.

3. Preheat a nonstick skillet over medium heat, then lightly coat pan with oil. Pat the falafel balls into thin patties and add to the pan. Cook falafel patties on both sides (as you would pancakes). When browned remove from pan.

4. Prepare the garlic dressing. Prepare the salad. (see recipe).

5. Heat or grill the pita rounds. Serve falafel on top of the salad accompanied by warm pita.

TIP - SLOW-SOAK CHICKPEAS - 10 hours at room temperature, change the water once to prevent fermentation in hot humid weather. QUICK-SOAK CHICKPEAS: Bring to a boil, cook 3 minutes, add a pinch of baking soda to cooking water for chickpeas; remove from heat and let soak 1 hour.

TIP - SLOW SOAK BROWN FAVAS - 12 hours at room temperature, change the water once to prevent fermentation in hot humid weather. QUICK-SOAK FAVAS: Bring to a boil, cook 5 minutes; remove from heat and let soak 1 hour.

Description: "Chickpeas mixed with fava beans"

NOTES : Amin Bitar developed this popular recipe for his customers who were looking for a lighter version of falafel. Brothers, Amin and Jude Bitar, run Bitars Grocery and Pita Hut in Philadelphia.

Salad in Garlic Dressing

Yield:

6

Ingredients:

Amount	Ingredient
1/2 cup	fresh lemon juice
2 tbl	extra virgin olive oil
1 tsp	minced fresh garlic
1 head	lettuce shredded
	(egs: Romaine/ iceberg/ green leaf)
2 lrg	ripe tomatoes seeded and diced
1 cup	chopped Italian parsley leaves only

Instructions:

Instructions: 1. Prepare Dressing: Using a hand held blender or in a blender, blend the juice, oil and garlic to a creamy liquid.

2. Prepare salad: Toss dressing with lettuce, tomatoes, parsley and pickles.

NOTES : Amin Bitar developed a lighter falafel for his customers in Philadelphia. He serve two-bean falafel with this salad. See the recipe Bitars Pan Grilled Falafel with Salad in Garlic Dressing. 

Buffalo "Potato" (rutabaga) Wedges

Buffalo "Potato" Wedges

INGREDIENTS

2 Medium Rutabagas - Cleaned and peeled

4 Tbs. Butter

1/2 tsp. Salt

1/2 tsp. Onion Powder

1/8 tsp. Black Pepper

1/2 Cup Buffalo Wing Sauce

1/4 Cup Blue Cheese Dressing

2 Green Onions - Chopped

(2 Tbs. Peace and Love)

DIRECTIONS

Preheat oven to 400°  Line a baking sheet with parchment paper.

Clean and peel rutabagas and slice into wedges. 

Melt butter and mix in salt, onion, powder, and black pepper.  Coat rutabaga wedges liberally with seasoned, melted butter.

Line wedges in a single layer on baking sheet.  Bake for 30 minutes.  

Remove from oven, toss with buffalo wings sauce, place back in oven and bake for an additional 15 minutes. 

Plate and drizzle with blue cheese dressing.  Top with chopped green onion.  SERVE AND ENJOY!

Falafel

Falafel (Mary Owen)

3/4 lb broad/fava beans soaked overnight
3/4 lb chick peas soaked overnight
2 cloves crushed garlic
1 large onion finely chopped
1 tsp baking soda
3 tbsp all purpose flour
1 cup finely chopped parsely
1 tsp ground coriander
1/2 tsp ground cumin
1 1/2 tsp salt
1/2 tsp black pepper
oil for frying

Drain and rinse the beans and peas in cold water removing skins. Either pound or grind till makes a paste, add all remaining ingredients minus the oil and mix till you have a smooth paste and let rest at least an hour. Take walnut sized lumps and mould into a little patty about 1 1/2' let patties rest about 15 min before deep frying at 350 till golden brown. I sometimes use canned beans, will use 2 cans of each, just drain well, you might need to add a little extra flour in. If too soft they will fall appart in the fryer.

Salt and Vinegar Kale Chips

Salt & Vinegar Kale Chips
Amy (amylz)
From The Cleaner Plate Club by Beth Bader & Ali Benjamin

1 bunch kale, 6 to 8 stems or 12 ounces
2 tbsp olive oil
2 tsp balsamic vinegar (*I used regular white vinegar because I was going for a salt & vinegar chips flavour from my childhood thing – it was subtle, but nice!)
kosher salt

1. Preheat oven to 350 degrees F.
2. Wash the kale, dry thoroughly in a salad spinner, and tear into bite-size pieces. Toss in a large bowl with the olive oil and balsamic vinegar, if desired. Rub the leaves to make sure each gets a coating of oil so they crisp up well. Oil a baking sheet. (*I forgot this step, and there was plenty of oil to prevent sticking without it).
3. Place the kale in a single layer on the baking sheet. Sprinkle with kosher salt to taste. Bake for 6 minutes, then stir and turn kale, and bake for 6-9 minutes longer. Remove crisp pieces as they are done to prevent burning and allow remaining kale chips to get even heat. (*in order to do a single layer, I needed two baking sheets. A single layer is important for crispy results, rather than steaming them. By using 2 sheets I avoided the need to remove crisp pieces as they were done, and the kale was crisp after about 9 minutes total). 

CHicken Curry with Cabbage and Peppers

1 to 1.5 pounds of boneless chicken, cubed
2 cups of milk (use a dairy free option if needed)
2 tsp curry powder
1 small yellow onion, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1/2 head of cabbage, chopped

Add all ingredients except milk to a gallon zip lock bag. Freeze flat. On day of cooking add milk and cook on low for about 4 hours or until done.

Sausage and Bean Supper

Sausage and Bean Supper

1 lb Sausage, thinly sliced or crumbled
1 Onion Chopped
1 Celery Stalk Chopped
1 Tbsp Worcestershire Sauce
1.5 tsp Dry mustard
¼ cup Honey
1 can Tomatoes with Chili Peppers
1 can Butter Beans, rinsed and drained
1 can Kidney Beans, rinsed and drained
1 can Garbanzo Beans, rinsed and drained

In a large skillet brown sausage and onion, drain and allow to cool (totally optional, sausage will cook in the crock pot but there will be excess oil if you don’t pre-brown it). Place sausage in a ziptop bag with other ingrediants. Freeze. thaw contents of bag and place in a slow cooker. Cook on low for 4 hours, stirring occassionally.
Serve with shredded cheese and tortilla chips over rice. Serves approx. 5-6 people.

Beef Pepperocini Sandwiches

Beef Pepperoncini Sandwiches (my version on a French Dip)

• 2 lb Chuck Roast
• 16 oz Jar Peperoncinis
• 1 Good Seasons Italain Seasoning Packet

Add all three ingredients into a Gallon Size Freezer Bag and put in freezer.  When you are ready to cook this, put all ingredients into crockpot and let cook for 8 hours on low.  Once the meat is cooked, shred it and serve on rolls or hogies with swiss or provolone cheese. YUM!

Honey Garlic Chicken

Honey Garlic Chicken

• Boneless, Skinless Chicken Breats, I used 4
• 3 Garlic Cloves, smashed and chopped
• 1 Teaspoon Dried Basil (I used Fresh)
• 1/2 cup  Soy Sauce
• 1/2 cup Ketchup
• 1/3 cup Honey

Add all ingredients to Gallon Size Freezer Bag.  When you are ready to cook this, put all ingredients into a crockpot and let cook for 3-4 hours on high.

Healthy Mama BBQ Chicken

Healthy Mama BBQ Chicken

SERVES: ABOUT 6 PER BAG

 

GUEST RECIPE BY STEPHANIE BRANDT CORNAIS
*NOTE THIS RECIPE MAKES TWO COMPLETE MEALS/BAGS

INGREDIENTS

• 3 medium unpeeled sweet potatoes cut into ½ inch pieces (about 2 cups)
• 2 large green peppers cut into strips or cubes (about 2 cups)
• 1 large red pepper cut into strips or cubes (about 1 cup)
• 2 zucchini chopped into circles 1 inch thick (about 2 cups)
• 2 cups chopped onion (1 inch pieces)
• 2 tablespoon quick cooking tapioca (or some other thickening agent like whole-wheat flour or arrowroot powder)
• 2 pounds chicken thighs or drumsticks (kept whole)
• 2 – 15oz jars of plain tomato sauce (cans will work but may be lined with BPA)
• 4 tablespoons rapadura sugar (or honey or maple syrup)
• 2 tablespoons Worcestershire sauce
• 2 tablespoon ground yellow mustard
• 2 cloves garlic, finely minced (about 2 tablespoons)
• 1 teaspoon salt
• 

INSTRUCTIONS

1. Label 2 one-gallon freezer bags.
2. After chopping, divide everything into the two bags. Shake them up, seal, and lay flat in the freezer.
3. Day of cooking: Pull one bag from the freezer and lay it on the counter for several minutes to slightly thaw. Peel away the bag, dump the contents into your slow cooker, and cook on high for 4 to 6 hours or on low 6-8 hours, depending on your specific slow cooker.
4. Serve with a salad and a grain like brown rice (if you eat grains).

Chicken Tinga Tostadas

Chicken Tinga Tostadas

(Serves at least 6)

• 3 boneless/skinless chicken breasts
• 3-4 tomatoes
• ½  cup water*
• ⅛  piece small onion (just a small wedge)
• 1 garlic clove
• chipotle peppers (1-2 from a can – freeze the leftovers)
• 1 teaspoon chicken bouillon
• Salt to taste (at least a teaspoon)

Instructions

• In a blender combine tomatoes, 1 garlic clove, onion, 1-2 chipotle peppers, chicken bouillon, and water*. (You can use less chipotle if you don’t like it to be spicy. My 7 and 3 year old boys didn’t have any problems with the spiciness.) *You do not need the water if you use pre- frozen chicken breasts.
• Add all the ingredients to the freezer bag.

Write the following instructions on the bag:

1. Cook on high 5-6 hours or low for 7-8 hours.
2. When the meat is cooked it should be very easy to shred. You want to shred it as much as possible because it’s easier to eat on the tostada shells.
3. Serve on tostada shells. You can put refried beans on the tostadas, then the meat mixture, then Mexican cream. We also like to crumble Panela cheese to put on top.

Tips:

• Get creative and add more toppings if you like. Tostadas look different in Mexico than in the US. If you prefer, you can also add some lettuce or cheddar cheese.
• This meal will have a lot of liquid, so it’s best to serve with a slotted spoon. You could also eat this with tortillas. It makes a lot of food, so this could also be a great meal to bring to a potluck dinner.
• Serve it with a side of rice for a tasty Mexican meal.

Read more at http://www.savingyoudinero.com/2012/08/18/part-2-1-hour-1-mess-5-crock-pot-meals/#ZYlBykTFaKG15eER.99 

Crock Pot Chicken Fajitas

Crock Pot Chicken Fajitas

- 3 Chicken Breasts, sliced into strips

- 1-2 Tbsp Fajita seasoning from packet

- 1 medium onion sliced

- 1 medium pepper sliced (I used an orange pepper)

- 1 can Rotel tomatoes and green chiles

Label your Ziploc bag and add the chicken strips. Add in the fajita seasoning and smush around. Add the rest of the ingredients and mix around. Lay flat in your freezer.

When ready to eat, thaw and dump everything into the crock pot. Cook on low for 4-5 hours.

You can find the original recipe HERE

Tomato, Zucchini, Squash and Caramelized Onion Gratin

Tomato, Zucchini, Squash and Caramelized Onion Gratin

• 6-7 large Roma tomatoes, sliced

1 large zucchini (or 2 small ones), sliced 1 large yellow squash (or 2 small ones), sliced 1 tsp olive oil 1 onions, sliced 1 clove of garlic, sliced very thin 1/4-1/2 cup of Parmesan cheese, grated1/2 tsp dried basil 2-3 leaves of basil, chopped for garnish

Preheat the oven to 375 degrees. Coat a large and deep baking dish (I used a large corning ware casserole dish) with olive oil cooking spray. Slice the zucchini, yellow squash, onion and tomatoes into thick slices.

Heat the olive oil in a skillet over medium heat. Once the pan is hot add the onion slices and sauté for 15-20 minutes or until golden brown and caramelized- make sure you season with sea salt to taste. Add the garlic to the onions and sauté, stirring frequently for 60 seconds then remove from heat and let cool.

Layer the dish with first tomatoes then yellow squash, a bit of Parmesan then the layer of caramelized onions and garlic, then the zucchini and finally the last layer of tomatoes. I seasoned each layer (except the onions) with a little bit of sea salt and pepper. Top with the remaining Parmesan cheese and sprinkle the dried basil on top and cover with a lid or tin foil.

Bake for 20-25 minutes. Remove the lid or tin foil and broil for 3-4 minutes or until golden brown and crispy on top. Let cool for a few minutes. Garnish with fresh basil. Enjoy.

Polenta in the Crockpot

polenta is easy to do in a crockpot. 7.5 cups wayer, 1.5 cups polenta, 30 minutes on high, then 5 hours on low, stir every once in a while. Depending on how hot your pot is, it may take less than 5 hours on low. If it gets too thick, add a little hot water. When it is done, add any goodies you want -- butter, Parmesan, whatever.

Crockpot Cashew Chicken

Crockpot Cashew Chicken.. Oh so good

Ingredients:
2 lbs boneless, skinless chicken thigh tenders or chicken breast tenders
1/4 cup all purpose flour
1/2 tsp black pepper
1 Tbsp canola oil
1/4 cup soy sauce
2 Tbsp rice wine vinegar
2 Tbsp ketchup
1 Tbsp brown sugar
1 garlic clove, minced
1/2 tsp grated fresh ginger
1/4 tsp red pepper flakes
1/2 cup cashews
http://www.daydreamkitchen.com/2012/09/crock-pot-cashew-chicken/
Directions:
Combine flour and pepper in large Ziploc bag. Add chicken. Shake to coat with flour mixture. Heat oil in skillet over medium-high heat. Brown chicken about 2 minutes on each side. Place chicken in slow cooker. Combine soy sauce, vinegar, ketchup, sugar, garlic, ginger, and pepper flakes in small bowl; pour over chicken. Cook on LOW for 3 to 4 hours. Add cashews and stir. Serve over rice. Makes 4-6 servings.
If you want like sauce and want to have some to pour over the chicken and the rice, double the sauce ingredients.

Gluten Free Black Bean Brownies

Carbo's Gluten Free Black Bean Brownies
1 can black beans, -drained (15oz)
1 egg
3 tbsp vegetable oil
½ cup sugar
1/3 cup cocoa powder
1 tsp baking powder
pinch salt
1 tsp cinnamon
1/4 cup Nutella
1 tsp vanilla
1/4 cup chocolate chips (for the top of the brownie)

Preheat oven to 350 degrees F.
Add all ingredients to a blender and blend on until all ingredients are well blended
Use and 8 by 8 glass baking dish, prepared by spraying with a non stick spray
Top with chocolate chips
Bake for 25 minutes
It is done when the center can be toothpick tested and comes out clean
Remove from oven and let rest for 25 minutes

Apple Pie Bites

1 tube Crescent rolls
1 Slice apple per triangle
Sprinkle with cinnamon & sugar
Roll up & Bake for 11-13 minutes at 350 degrees.

New Orleans-Style BBQ Shrimp

Ruth's Chris New Orleans-Style BBQ Shrimp

Ingredients:
-Makes 4 servings
-20 large (16/20) shrimp, peeled and deviened
-1 ounce canola oil
-1 tablespoon plus 5 teaspoons green onions, chopped
-2 ounces dry white wine
-1 teaspoon fresh chopped garlic
-4 tablespoons Lea & Perrins Worcestershire Sauce
-1 teaspoon Tabasco
-1/2 teaspoon cayenne
-1/2 teaspoon paprika
-8 ounces (2 sticks) salted butter

Directions:
Place a large cast iron skillet on a burner and heat over high heat. Add oil and cook shrimp until they are just done. It's best to prepare shrimp in batches if you do not have large skillet. Remove shrimp and set aside on a large platter.

Add green onions to the oil in the skillet and cook for 1 minute. Add white wine and let simmer until it is reduced by half.

When the wine is reduced by half, add chopped garlic, Worcestershire, Tabasco. cayenne pepper and paprika. Shake the pan well and cook for 1 minute. Reduce the heat to low.

Cut butter into small chunks with the knife and slowly add into pan, shaking fast to melt butter.

Continue to add butter and shake until all butter is melted. Add shrimp back to pan and toss well to coat shrimp with butter and seasonings and to heat the shrimp. Place shrimp on four plates and enjoy.

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Easy Yeast Rolls

Found this recipe HERE

Makes 24 yummy rolls.
The rolls will be baked in a 9 x 13 pan.
The roll are easy to make but if you have a bread machine it can be even easier.
If you have a bread machine add all of the ingredients to the bread machine and use the dough cycle and skip step 2 and 3.
For everyone else follow all of the steps to make yummy rolls by hand.

Ingredients;
1 cup whole milk (you can use other milk but whole milk makes the rolls the yummiest)
1/2 cup butter (one stick)
1/4 cup sugar
2 eggs (large)
1 teaspoon salt
4 cup bread flour
2 1/4 teaspoon yeast

(1 or 2 T water if needed)

Note: save the butter wrapper in the fridge for later.

Warm the milk to between 90 to 110 degrees.
Mix all of the ingredients together minus the optional water.
(If you have a mixer with a bread hook you can use that or just mix by hand)
Once all the ingredients are added if the dough seems very dry add 1 tablespoon of water.  A second tablespoon of water can be added if still needed.  I rarely need to add the water unless the air in my home is extremely dry.

Once all of the ingredients are fully incorporated knead the dough on a lightly floured surface.
Knead until the dough is smooth and elastic (approximately 6 to 9 minutes).

Place the dough in a very lightly oiled bowl, cover with a damp towel and place in a warm area.
Allow the dough to rise until it is about double in size (approximately 60 minutes.)
(My grandmother liked to let her bread rise in the laundry room while the dryer was running as the heat made the room warm or on top of the refrigerator.)

If you saved the butter wrapper use that to butter the 9 x 13 pan (I use a pyrex).
Just rub the empty butter wrapper all over the bottom and sides of the pan.
Your hands stay clean and you are using butter which would have been thrown away.

You will be making 24 rolls.
Split dough in half and then again so you have 4 even sections of dough.
Divide each of those in half again and then divide into 3 even balls.

To Shape Rolls: (see link below for a video how to)
Take a section of the roll in your hand.
Make a circle with your thumb and fingers that is smaller than the dough.
Hold the dough in the circle your hand creates.
Using your other hand push gently on the backside of the roll (inside your hand.)
Keep pushing gently while your other hand stays in a circle and smooths the outside of the roll.
Continue until the roll is smooth and shaped into a ball.

I can not figure out how to embed a video on how to shape the rolls.  I posted a video Shaping Rolls on YouTube on how I shape my rolls.

I make 6 rows of 4 rolls and place them in the greased pan.
Cover the rolls with a damp towel and let rise in a warm area for 15 to 20 minutes.
(You can let the rolls rise for longer, sometimes if the oven is not free I have let them rise for almost an hour and they were still perfect.)
The rolls should increase in size by about 50%.

Remove the damp towel and bake at 375 degrees F for 14 to 17 minutes or until the rolls are slightly golden brown.  The color will be very subtle so make sure you do not over cook.

Serve warm with butter.
Very yummy!!!

Quinoa Collard Wraps

Quinoa Collard Wraps
(makes 4 wraps)

8 large collard greens leaves - washed and dried
2 cups quinoa - sprouted or cooked 
1 tablespoon sesame tahini
freshly squeezed lemon juice
1 cup roughly chopped carrots
1 tablespoon freshly grated ginger
1 small shallot - chopped 
1 tablespoon of miso paste (I used unpasteurized chickpea miso from South River)
1 teaspoon honey
3 tablespoons rice vinegar 
1 tablespoon sesame oil (decreased from the original 3 tablespoons)
1/4 teaspoon sea salt 
2 cups of grated raw beets
1 avocado - peeled, pitted and sliced
1 cup sprouts or microgreens

Cut the end stems off each collard leaf and shave down the stalk, making it the same thickness as the rest of the leaf.
Mix tahini and a bit of lemon juice into the quinoa, set aside.
Combine carrots, ginger, shallot, miso paste, honey and vinegar in a food processor until smooth, adding sesame oil and salt at the end.
Using 2 leaves at a time, overlap them halfway to create a bigger wrapping surface. Place an even amount of carrot spread in each wrap. Top with quinoa, followed by beets, avocado and sprouts. Fold the collard sides over and roll tightly like a burrito. You can serve it immediately or store in the fridge, wrapped, for about 2 days. 

Toasted Millet Salad

Toasted Millet Salad with Arugula, Quick Pickled Onions, and Goat Cheese

Ingredients:
3/4 cup millet
1 1/3 cups low-sodium vegetable broth or water
2 teaspoons chopped fresh oregano
leaves or 3/4 teaspoon dried oregano
Sea salt
2 cups arugula
2 tablespoons extra-virgin olive oil
2 tablespoons white balsamic vinegar
1/3 cup toasted pine nuts
1/3 cup crumbled fresh goat cheese (about 3 ounces)

Quick Pickled Onions 
Ingredients:
3/4 cup apple cider or white vinegar
2 teaspoons sea salt
3 tablespoons natural cane sugar (I used maple syrup)
1 dried bay leaf
4 whole cloves
1 red onion, thinly sliced

To make the quick pickled onions, in a saucepan, combine the vinegar, salt, sugar, bay leaf, and cloves and bring to a gentle boil over medium high heat until the sugar is dissolved. Add the onion, stir, and remove the pan from the heat. Let the onions cool at room temperature, or transfer it all to a glass jar and put them in the fridge to speed the process along.

Put the millet in a heavy saucepan over medium-low heat. Cook, stirring frequently, until the millet is toasted, about 5 minutes. You will begin to smell a toasty aroma and they’ll make a bit of a popping noise. Remove the pan from the heat and carefully add the broth (it will splatter a bit). Return to the heat and bring to a gentle simmer. Cover and cook for 15 minutes. Turn off the heat and let sit another 5 minutes before you remove the lid. Using a fork, break up the millet and fluff it, add the oregano and 1/2 teaspoon salt, stir, and set aside to cool completely. Once the millet is cool, combine it with the arugula in a large bowl. Drizzle the olive oil and vinegar on top and gently toss to coat. Drain the desired amount of pickled onion and add to the salad along with the pine nuts and goat cheese, giving it another toss. Taste and add more salt, if necessary, and serve.

Savory Bean and Spinach Soup

Savory Bean and Spinach Soup

Makes: 6 servings

Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Directions 
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber