Heirloom Beans and Kale in Brodo
Beans, beans, the magical fruit. Not only are they an incredibly healthy source of protein, they're super sustainable: because they're water and land-efficient, they require significantly less resources than protein derived from animals, and their carbon footprint is drastically smaller. It doesn't hurt that beans also naturally improve soil health by regulating nitrogen levels, reducing the need for synthetic fertilizer. Nutrient-dense, this superfood is good for gut health, blood sugar, reducing cholesterol and is even suggested to reduce the risk of colon cancer. Read on for our delicious recipe from My Regenerative Kitchen that puts heirloom beans and kale in a delicious broth.
Heirloom Beans and Kale in Brodo:
My passion for beans started with my discovery of Rancho Gordo, a deeply mindful grower in Napa, California, dedicated to popularizing heritage beans that are native to the Americas. They ship nationwide and even offer a bean club to enthusiasts. I highly recommend exploring and experimenting with each of their varieties of beans, discovering new flavors along the way. Or you can start at your local farmers’ market to try a type that’s new.This is a humble preparation I make often for my family that is warming and soothing year-round.
Ingredients:
5 tablespoons (80 ml) avocado oil 1 yellow onion, quartered
1 carrot, halved
1 celery stalk, halved
2 garlic cloves
1 bay leaf
1/4 teaspoon coriander seeds
Sea salt and freshly groundblack pepper
1 to 3 teaspoons chili flakes (optional) 1 cup (15 g) stemmed andshredded kale
Grated Parmigiano-Reggiano cheese,for garnish (optional)
About 12 hours before you want to eat, rinse the beans with cold water and check for small rocks or other debris. Put the beans in a large bowl, add the water, and let soak for 6 to 12 hours. (It’s also totally fine to not soak your beans; it will just mean a slightly longer cooking time.)
Heat 2 tablespoons of the oil in a soup pot over medium heat. Add the onion, carrot, celery, garlic, bay leaf, and coriander seeds and sauté until the vegetables are tender and slightly golden, about 5 to 10 minutes, then season with salt, pepper, and chili flakes, if you want. Add the soaked beans and their soaking liquid (no need to waste the water, plus there’s good vitamins and flavor in it). If needed, add more water to cover the beans by about 2 inches (5 cm). Bring to a rapid boil for 10 to 15 minutes, then turn the heat down to a gentle simmer.
The beans will take about 1 hour to cook if they were soaked, or 2 to 3 hours if not soaked. If the water gets low during cooking, replenish with boiling water as needed; the beans should remain submerged. Once the beans are tender, remove the pan from the heat, cover, and letstand for 30 minutes to 1 hour. Season with salt and pepper to taste and stir in another 2 tablespoons oil.There should be ample broth surround- ing the beans. Bring it up to a simmer, add the shredded kale, and let cook lightly in the hot broth. Drizzle over the remaining 1 tablespoon oil, some more pepper, and cheese to finish, if you like.Rule of thumb: 1 cup (250 g) dried beans yields about 3 cups (600 g) cooked beans, so 1 pound dried beans (which is about 2 cups) will yield about 6 cups (1,200 g) cooked beans.
In this recipe, you’re cooking the beans and making a vegetable stock at the same time. If you would rather use a homemade Vegetable Stock (page 35) or a store-bought stock, you can skip the carrot, onion, celery and bay leaf and go straight to boiling the beans in the vegetable stock.
