By Ali Slagle, The New York Times
My big idea to kick off the year actually isn’t big at all — and that’s on purpose. Starting small is the key to forming a new habit you’ll stick with beyond tomorrow.
My plan is to eat more greens, beans and grains. Together, they are one of the most essential, delicious, affordable, nutritious and versatile combinations of foods. (Did I miss any superlatives?) If my plate or bowl includes all three, I know I’ll be happy and well fed.
This week’s recipes are vibrant, sustaining and full of these mighty three, including a flexible new technique that cooks any beans, any greens and any grains together in one pot. Since I’ve developed the recipe, I’ve repeated it often. It is indeed habit-forming.
1. One-Pot Greens, Beans and Grains
By Ali Slagle
Greens: Any dark leafy greens
Beans: Any cooked bean
Grains: Quinoa and rice, or any whole grains
Many filling, flavorful and flexible meals are within reach with this technique: It produces fluffy grains, just-soft-enough greens and creamy and garlicky beans all in one pot. Customize your mix based on your cravings and your pantry: Use any dark leafy greens and any cooked legumes. Use quinoa, rice or a mix of the two for a variety of textures; for other grains, refer to the cooking instructions on their package and add the greens in the last 5 to 7 minutes. You can infuse the grains with flavor by stirring ground spices or other seasonings into the pot. Add brightness with lemon and garnish wildly — or not at all. This meal can be eaten warm or cold, which means lunchtime grain bowls are now easier to pull off.
Yield: 2 to 4 servings
Total time: 40 minutes
Ingredients
- 1 3/4 cups water or broth
- 1 cup quinoa, long-grain white rice or a mix of the two, rinsed
- Salt and black pepper
- 1 (14-ounce) can of any beans
- 1 small garlic clove
- 2 tablespoons extra-virgin olive oil
- 1 bunch collard greens, kale, spinach or other hearty dark leafy green
- 1 lemon
- Toppings (optional): toasted nuts or seeds, fresh herbs, grated or crumbled cheese, soft-boiled egg, avocado, hot sauce or other sauces and so on
Preparation
1. In a large pot or Dutch oven, bring the water, quinoa and a generous pinch each of salt and pepper to a boil over high. Cover, reduce heat to low and simmer for 13 minutes.
2. While the quinoa cooks, drain and rinse the beans, then transfer to a small bowl. Finely grate the garlic over the beans, then add the oil and a pinch each of salt and pepper, and stir to combine. Set aside. Remove and discard any tough stems from the greens, then roughly chop the leaves.
3. After 13 minutes, arrange the greens on top of the quinoa and season well with salt and pepper. Cover and cook until the quinoa is tender, 5 to 7 minutes. (When the quinoa is tender, it’s also translucent and has a thin white tail.) Remove the pot from heat, scrape the beans over the greens, then cover the pot and let sit for 5 minutes.
4. Finely grate some of the lemon zest over the beans and greens, then cut the lemon into wedges. Eat the beans, greens and grains with a squeeze of lemon juice, salt and pepper to taste and any toppings you like.
2. Salmon Soba With Ponzu-Scallion Sauce
By Kay Chun
Greens: Cabbage
(Soy)beans: Tofu
Grains: Soba
Quick-cooking, earthy soba, made entirely from buckwheat or a combination of buckwheat and wheat flour, are perfect for easy weeknight dinners and can be enjoyed either chilled or in warm dishes. In this speedy noodle soup, dashi powder — an instant soup stock made from dried powdered bonito (skipjack tuna) that functions similarly to bouillon cubes — and subtly sweet cabbage help create a flavorful broth quickly. Salmon is thinly sliced and poached in the broth just before serving. A tangy and vibrant ponzu-scallion sauce balances the rich fatty fish, while grated daikon adds freshness, texture and a subtle bite.
Yield: 4 servings
Total time: 25 minutes
Ingredients
- 8 ounces Napa cabbage, chopped into 1-inch pieces (3 packed cups)
- 2 tablespoons instant dashi powder (such as Hondashi, see Tip below)
- Salt and black pepper
- 12 ounces dry soba
- 1 cup thinly sliced scallions
- 3 tablespoons ponzu
- 2 tablespoons neutral oil, such as safflower or canola oil
- 1 teaspoon minced fresh ginger
- 8 ounces firm tofu, cut into 1/2-inch cubes
- 1 pound center-cut skinless salmon fillet, halved down the center and each piece sliced crosswise 1/4-inch thick
- 8 ounces daikon, peeled and finely grated (1 cup)
Preparation
1. In a large pot, combine cabbage, dashi powder and 8 cups of water, and bring to boil over high heat. Partially cover, reduce heat to medium and simmer, stirring occasionally, until cabbage is tender and flavors have melded, about 10 minutes. Season with salt and pepper to taste.
2. Meanwhile, bring a separate pot of water to a boil and cook soba according to package instructions. Drain and run under cool water to remove excess starch and to stop the cooking. Drain well and divide soba among 4 bowls.
3. In a small bowl, mix scallions with ponzu, oil and ginger and set aside. Once cabbage is tender, add tofu and bring broth back to a gentle simmer. Reduce heat to low and arrange salmon slices on top so that they’re slightly overlapping and just covered by the broth. Cover and cook until salmon is just opaque throughout, 1 1/2 to 2 minutes. (The fish will continue to cook off the heat.)
4. Divide broth and salmon among the 4 bowls. Top each serving with some of the grated daikon and spoon some of the ponzu-scallions sauce over the fish and broth. Serve warm with any remaining ponzu-scallion sauce on the side.
Tip
Dashi powder instantly adds depth, umami and smokiness, but a small piece of dried kelp can work as a substitute in a bind. (Just discard it once the broth is done.) The Hondashi brand is widely available in Asian markets or online.
3. Brussels Sprout Salad With Pomegranate and Pistachios
By Sheela Prakash
Greens: Brussels sprouts
Beans: Add chickpeas
Grains: Bulgur wheat
This autumnal side, inspired by tabbouleh, swaps the usual parsley and tomatoes for shaved Brussels sprouts, scallions, chopped fresh mint, juicy pomegranate seeds and roasted pistachios, all tossed together in a tangy sumac-lemon dressing. The traditional bulgur remains, ensuring this salad has enough heft to stand out as a great vegan option at the Thanksgiving table and beyond, though the jeweled bowl is sure to attract omnivores, too. Perfect for potlucks, it can be assembled ahead of time, and, since it’s served at room temperature, it can easily be packed up and carried wherever you might be heading.
Yield: 6 to 8 servings
Total time: 40 minutes
Ingredients
- 1/2 cup bulgur
- 1/4 cup extra-virgin olive oil
- 1 medium lemon, juiced (about 3 tablespoons)
- 2 teaspoons sumac (or 2 teaspoons freshly grated lemon zest)
- 1 teaspoon honey or maple syrup
- Salt and black pepper
- 1 pound Brussels sprouts
- 4 medium scallions, thinly sliced
- 1 cup loosely packed mint leaves, finely chopped
- 3/4 cup pomegranate seeds
- 1/2 cup roasted salted pistachios, roughly chopped
Preparation
1. In a medium saucepan, combine bulgur and 1 1/2 cups water. Bring to a boil, reduce heat to low, and cover and cook for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Drain through a fine-mesh strainer to remove any excess water.
2. Meanwhile, in a large bowl, whisk the olive oil, lemon juice, sumac, honey, 3/4 teaspoon salt and several grinds of black pepper until combined and emulsified. Trim and thinly slice Brussels sprouts (or shred using the shredding disk of a food processor), add to the bowl, and toss to coat well in the dressing.
3. Add the cooked bulgur to the bowl, along with the scallions, mint and pomegranate seeds; toss to combine. Taste and season with salt and pepper as needed. (The salad can be made up one day ahead of time and refrigerated in an airtight container. Bring to room temperature and taste and season before serving, adding more lemon juice, olive oil, salt and pepper as needed.) Stir in the pistachios just before serving.
4. Khichdi
By Tejal Rao
Greens: Cilantro (for more, add dark leafy greens)
Beans: Yellow split moong beans
Grains: Rice
Khichdi is reassuring, everyday fare, made from a mix of rice and lentils, cooked together in one pot until tender and seasoned with a splash of spice-infused fat. In India, it can be on the firmer side or more mushy, stripped down to the basics or more embellished, but it’s always a comfort. To make the dish a meal, serve it with a drizzle of ghee on top and some chopped cilantro leaves, a spoonful of full-fat yogurt on the side and a little jarred Indian-style lime pickle.
Yield: 3 to 4 servings
Total time: 30 minutes
Ingredients
- 2/3 cup long-grain white rice, such as jasmine
- 1/3 cup yellow split moong beans
- 2 tablespoons ghee
- 1/2 teaspoon mustard seeds
- 1 small cinnamon stick
- 2 green cardamom pods
- 2 whole cloves
- 1 sprig curry leaves (optional)
- 1/4 teaspoon red chile powder
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon kosher salt, plus more to taste
Preparation
1. Combine the rice and moong and rinse several times, until the water that drains away runs almost totally clear. Add to a heavy-bottomed pot with 1 3/4 cups water and set over medium-high heat.
2. In another small saucepan, heat the ghee and mustard seeds. When the seeds start to pop, lower the heat and add the remaining ingredients, swirling them in the pan. Let the spices sizzle for under a minute, then carefully pour into the rice pot, along with the ghee. (Watch out: The fat may splatter).
3. When the water comes up to a rolling boil, give it a good stir, scraping at the bottom of the pot, then cover tightly and turn the heat down to low. Cook for 15 minutes, then turn off the heat and let the rice rest for 10 minutes before opening the lid. Fluff gently with a spatula. Taste, season with salt to taste and serve.
5. Pasta With Andouille Sausage, Beans and Greens
By Vallery Lomas
Greens: Collard greens
Beans: Cannellini beans
Grains: Pasta
Highly seasoned andouille sausage makes this pasta extra-zippy, while white beans and collard greens give it a rustic flair. They are not ingredients typically used in pasta, but this dish may become part of your regular rotation once you try it. This one-dish dinner is perfect for cold, cozy nights when you want something hearty to stick to your bones, but it will satisfy any time. Swirling in lemon juice and olive oil just before serving adds freshness and ties all of the flavors together.
Yield: 4 to 6 servings
Total time: 30 minutes
Ingredients
- Salt and black pepper
- 1 pound rigatoni or any pasta with ridges
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 12 ounces andouille sausage, diced
- 1 shallot, minced
- 2 garlic cloves, minced
- 1 bunch collard greens, stems discarded, leaves coarsely chopped (4 1/2 cups)
- 1 tablespoon fresh thyme leaves
- 1 (15-ounce) can cannellini beans, drained and rinsed
- 1 cup diced fresh tomato (from 1 large)
- 1/4 cup chopped flat-leaf parsley
- 1/4 cup thinly sliced chives
- 1 lemon, zested and cut into wedges, for serving
- 1/4 cup grated Parmesan, for serving
Preparation
1. Bring a large pot of salted water to a boil. Add pasta and cook until al dente according to the package’s instructions.
2. Meanwhile, heat oil in a large heavy-bottomed skillet over medium-high. Add sausage and cook, stirring occasionally, until browned, 5 to 7 minutes. Add shallot and garlic and cook, stirring often, until translucent, about 2 minutes.
3. Add collard greens and toss to wilt, 2 to 3 minutes. Season with salt and pepper. Add the thyme, cannellini beans and tomatoes and toss to warm through. Season again with salt and pepper to taste.
4. Reserve 1/2 cup pasta water and drain pasta. Return pasta to the empty pot and set over medium-low. Add the sausage mixture and toss to combine, gradually adding the reserved pasta water as needed to create a sauce.
5. Remove from the heat and sprinkle with parsley, chives, lemon zest and Parmesan. Season with salt and pepper to taste. Divide among bowls, drizzle with olive oil and serve with lemon wedges.
This article originally appeared in The New York Times.