White Bean

Soup’s on! This colorful and creamy soup is a delicious way to eat your veggies.

For a taste of Italy in minutes, prepare this simple vegetarian soup. Serve with a hearty whole-grain bread.

I love dips because I think they “force” people to eat more veggies. Now that’s great if the dip isn’t doing more damage than the veggies are adding in health benefits, which is not the case with many dips. But fortunately, this is one that helps people eat more veggies and adds extra nutrients.

Pat: This is a third-generation Neely dish. Grandma Rena used to cook it for my dad. Then she taught my momma how to prepare it. Now, you know Grandma Rena was a smart woman, showing Momma how to cook for Dad. Gina: Ladies, this is a very old Southern tactic. My suggestion, if you want to keep your man happy, is to spend some time in the kitchen with his momma and have her teach you a few things. Pat: I always listen to Gina. You should, too. My momma cooked this dish for my dad and for the kids. Kept us all happy. Now I’m cooking it for my girls (it’s one of their favorites on cold-weather days). And I’m sure someday they will cook it for their children.

Pat: Creamy, smoky white beans, simmered with some kind of pork fat, are a Southern staple, especially when served with a wedge of warm cornbread. This white-bean soup is finished with kale, a nourishing green that’s packed with vitamins A and C (the leaves are so pretty that Gina uses the green and purple varieties to decorate her party trays). Smoked sausage makes a great addition to this soup, and what we do then is leave out the bacon and add 1/2 pound of sliced smoked sausage instead. (You’ve heard the expression “an eye for an eye” in Memphis we say “a pig for a pig.”)

If you’re making salad with the tender, inner leaves of a head of escarole, this is a good place to use the tough outer leaves. In fact, they’re even better for this soup. Just remove any bruised or yellow parts of the leaf and shred the rest. If you like, double the amount of beans in this recipe, fish half of them out of the pot after cooking, and save them for the Arugula and White-Bean Salad on page 60. Spoon off all but enough of the cooking liquid barely to cover the remaining beans before adding the escarole and finishing the soup. Whole dried peperoncino or diavolillo peppers are the type of chili peppers that are used, seeds and all, to make the crushed red pepper that you are familiar with. Toasting the whole peppers along with garlic cloves in olive oil brings out their nuttiness and spice. I like to serve them whole right in the soup, where they can be easily spotted and removed.

You can make this salad with Braised Cannellini, and save the rest for a side dish, or you can soak and cook an extra 1/2 cup of beans when you make the Escarole and White-Bean Soup on page 86. In that case, remove the beans for this salad before you stir in the escarole and finish the soup. If you do make this salad when you’re making escarole soup, substitute some of the tender, inner leaves of escarole for the arugula, and use the tougher, outer escarole leaves for the soup. You don’t have to use cannellini beans. Kidney beans, chickpeas, or just about any beans you like can go into this salad. Whichever beans you use, cut the onion thin and at the last minute so it stays crunchy.

The beans in this dish are native to North America, but baked beans in some form are served all over the world. We most probably borrowed the recipe for this version (beans in tomato sauce) from our friends in England a couple hundred years ago. Baked beans are usually prepared with high amounts of sugar and salt, but other than that are generally good for you. By using a sugar-free, low-fat barbecue sauce as a base, there was some room in the calorie budget for low-fat bacon. If you prefer a more Southern taste, try substituting 1/2 cup canned, drained collard greens for the kale.

Get in “The Zone.” These calzones are meat-free, super hearty, and super healthy. Eat up, chow down, and enjoy.

Another easy chicken dinner: good for you, a good go-to, and good to go!

Meaty, easy, and Mediterranean-style, this recipe will make any list of favorites.

This Roman dish is as old as the city’s seven hills. It doesn’t get any easier, really. As a side, I fry up some garlic in oil and toss it with chopped defrosted spinach and some rinsed canned white beans.