Growing at the Speed of Life - A Year in the Life of My First Kitchen Garden

BEAN DIP WITH A KICK

Bean dips are always popular at a party. This
one can deliver quite a punch, depending on
how you handle a ¼ teaspoon measure of spices.
SERVES 4

1 (15-ounce) can low-sodium Great Northern
beans, rinsed and drained
¼ cup low-fat salad dressing, any variety
¼ teaspoon hot pepper flakes or to taste
1 tablespoon chopped fresh parsley
1 pound carrots cut into sticks or ready-peeled
small carrots, or other cut-up veggies

In a blender, combine beans with salad dress­
ing until smooth and creamy. Add hot pepper
flakes according to your taste or split the mix­
ture into mild and lethal heat. Sprinkle with
the parsley and serve as a dip for carrots or
other cut-up vegetables.

Per serving : 176 calories, 2 g fat, 0 g saturated fat,
33 g carbohydrate, 8 g protein, 7 g dietary fi ber, 172
mg sodium. Exchanges: 1½ Starch, 2 Vegetable

SENATE BEAN SOUP

This is the famous soup served in the Senate in
Washington, DC, and especially welcome on
raw ice-bound winter days. Although it’s nor­
mally made with ham hocks (more pork bar­
rel for you), this variation is purely vegetarian

to meet our focus on vegetables. The smoked

paprika is used to replace the color and fl a­

vor  taken out when the classic ham hock is

removed.

SERVES 6

6 cups water

1 bay leaf

3 whole cloves

1 pound dried navy beans, rinsed, picked over,

and soaked overnight

½ teaspoon nonaromatic olive oil

1½ cups chopped sweet onion

4 garlic cloves, bashed and chopped

2 carrots, peeled and cut into ¼-inch dice

(yield 1½ cups)

2 ribs celery, cut into ¼-inch dice (yield 1 cup)

1 medium russet potato, peeled and chopped

(yield 1½ cups)

½ teaspoon ground cumin

¼ teaspoon dried summer savory

2 tablespoons chopped fresh parsley plus more

for garnish

½ teaspoon salt

¼ teaspoon freshly ground pepper

1 tablespoon smoked paprika or to taste

Pour water into a medium saucepan with the

bay leaf and cloves. Add the  beans, bring to a

boil, reduce the heat to medium-low, and sim­

mer 1½ hours or until the beans are tender but

not mushy. (You can cut cooking time by using

a pressure cooker; check the manufacturer’s in­

structions. You can also use canned beans.)

When the beans are cooked, heat the oil in a

chef ’s pan or skillet over medium-high. Sauté

the onions for 2 minutes and then add the gar­

lic, carrots, celery, and potato. Cook for 3 more

82 • GROWING AT THE SPEED OF LIFE