Page 4 of 6 · Dinner ideas 7–8
7. White-bean, carrot and kale soup
Keep this soup brothy enough to eat with a spoon. A little mashed bean gives the broth body, while the remaining beans stay whole.
Ingredients
- 1 tablespoon olive oil
- ½ medium onion, chopped
- 1 carrot, cut into small pieces
- 1 garlic clove, minced
- ½ teaspoon dried thyme
- 2 cups low-sodium vegetable broth
- 1 can (15–15.5 ounces) white beans, drained and rinsed
- 2 cups chopped kale, tough stems removed
- Lemon juice and black pepper, to taste
How to make it
- Heat the oil in a saucepan. Cook the onion and carrot over medium heat until the onion softens. Stir in the garlic and thyme.
- Pour in the broth and add the beans. Bring to a gentle simmer and cook until the carrot is tender. Mash a few beans against the side of the pot.
- Add the kale and simmer until it is tender enough for you. Add water if the soup becomes too thick. Finish with pepper and a little lemon juice; taste before adding salt.
Make it work: Spinach can replace kale, but add it later because it wilts more quickly. Serve with bread or a sandwich if you want a larger meal.
8. Black-bean and pepper quesadillas
A fairly dry filling keeps the tortillas from turning soggy. Cook the vegetables first and let excess moisture evaporate before assembling.
Ingredients
- 1 tablespoon oil, divided
- ½ bell pepper, finely chopped
- ½ small onion, finely chopped
- 1 can (15–15.5 ounces) black beans, drained and rinsed
- ½ teaspoon ground cumin
- 4 medium flour tortillas
- ¾ cup shredded cheese
- Salsa, for serving
How to make it
- Use half the oil to soften the pepper and onion in a skillet. Stir in the beans and cumin. Warm through, then lightly mash the beans. If the filling looks wet, cook a little longer, stirring.
- Spread the filling over half of each tortilla and divide the cheese between them. Fold the empty halves over the filling.
- Wipe the skillet if needed. Cook the folded tortillas in batches over medium-low heat, using the remaining oil sparingly, until both sides are golden and the cheese has melted. Cut into wedges and serve with salsa.
Make it work: Don’t crowd the pan or raise the heat to rush the cheese. The outside can brown before the middle warms through. Check tortillas and cheese for allergens that matter to you.
Using leftovers? Follow the USDA storage and reheating guidance, summarized on page 1.
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