Food

The Sardinian diet contains a lot of vegetables and is known for good helpings of barley and Pecorino, a sheep’s milk cheese. While not recreating a Sardinian dish, we've been inspired, for this hearty bean and barley stew, by those Sardinian ingredients. Warming and comforting, it's filled with barley and convenient, protein-packed Borlotti beans and infused with flavour from carrots, onions, fennel, and herby thyme. It's also packed with Italian lacinato kale for a healthy dose of greens.

This hearty plant-based soup gets its velvety creaminess from the addition of tahini, or sesame seed butter. Nut and seed butters can be added to a variety of applications to help thicken or enhance the mouthfeel of a dish. Try stirring a tablespoon or two of your favourite seed or nut butter to sauces, salad dressings, or smoothies.

Although it may look a little foreboding, don’t be intimidated by cooking octopus; it’s mostly a hands-off process. With a little time and patience, you’ll be rewarded with a stunning octopus antipasto—perfect as a starter or light lunch.

Tip

Subbing Middle Eastern dukkah for classic toasted almonds with your green beans is like taking your first international trip (or the first in a long time …) and (re)discovering that there’s a world of flavour out there. Dukkah is a blend of toasted nuts and spices that varies from region to region and home to home, so feel free to substitute pistachios (which you might already have for the glazed oyster mushrooms and caramelized parsnips), almonds, peanuts, Brazil nuts, walnuts, or sunflower seeds for some or all of the hazelnuts, and play with the type and amount of seeds. Dukkah also makes for a crunchy, nutty addition to the persimmon salad. You probably won’t mind that this recipe makes a little extra.

Hummus and vegetables or crackers are an easy fibre- and iron-filled snack that always helps get a party going. With the addition of black beans and bright flavours of lime, chili, and cilantro, this Middle Eastern staple gets a decidedly Mexican treatment.

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil.

Which beans are best?

With a batch of homemade vegetable broth in the fridge, this delicious and nutritious soup is so quick to prepare that it is a definite candidate for a weekday dinner. You can swap other greens, like spinach or kale, for the chard. This soup tastes even better after being chilled for a day or two.

Here’s proof that the simplest dishes can be ready to impress. Enjoy for a fibre-packed dinner or an elegant lunch. Go one step further and top with good quality canned sardines or a poached egg.

Raise a toast

Sometimes the best way to spend a Sunday is making an incredible pot of homemade chili to serve with fresh bread. With each day that goes by throughout the week, the flavors meld, becoming better and better. This recipe requires a bit of effort, but it’s really worth it.

Bean there, done that

Up in smoke

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table.

Allowed to range freely and eat grass, rather than grain, bison have less fat than their cow counterparts, and their meat is less marbled than beef, meaning that fat is easier to opt in or out of. My family’s bison and black bean stuffed peppers contain lean, ground bison and high fibre black beans, creating a healthy, hearty twist on a comfort food classic!

Indulge in this fragrant elevated twist on a classic dessert that combines the nutty richness of brown butter with juicy Anjou pears and warm gingerbread spices.

This is a heartier take on a classic dish that typically pairs green beans and almonds. Slivered almonds are accompanied by a little extra spice and a hint of sweetness. The lemon-dressed quinoa pilaf adds moisture to help steam the green beans, while imparting all of its bright flavour. Be sure to select young, tender beans for maximum flavour and a beautiful delicate texture.

A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char.

Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein.

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices.

Feeling like your favourite Indian takeout tonight? This plant-based curried bean and potato dish is an easy, delicious take on a classic Indian specialty. This version is made with a warm, mild traditional Indian curry, but can be made spicier with a green, yellow, or red Thai curry, if preferred.

Why settle for the same old tuna salad sandwich when serving this iconic midday repast in whimsical bean cups is a surefire way to add the fun back into lunch. Plus, it’s a great way to sneak more nutrient-dense legumes into the diets of all generations of a household. Serve alongside cherry tomatoes. Both the bean cups and tuna salad can be made up to four days in advance, but should be assembled the same day they are being served.

This delicious dinner in a bowl is a snap. It pleases all palates and satisfies every age. And ultimately delivers the comfort of healthy ingredients in a single bowl.

Just as cacao adds depth to mole sauce, it works wonders here too, bringing complexity, richness, and a pleasant, subtle bitterness to this comforting soup. A cool garnish of sour cream and mint provides a stunning contrast.

Tip

If a plate of crudités could speak, they would say to this garlicky dip, “You complete me.”

Tip: Cool beans

Here you have Greek green beans in a gorgeous, lush tomato sauce. You’re in for a treat. This recipe was and still is my favorite recipe. There is just something to be said about this combination—how warming it is and the memories that flow through my mind while making it!

This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli.