1 onion, chopped
1 cup carrots, chopped
2 garlic cloves, minced
3 cans (14½ ounces each) low sodium chicken broth
1 tablespoon tomato paste
2 cups cabbage, chopped
1 teaspoon basil (optional)
1 teaspoon oregano (optional)
2 cups cooked red kidney beans
salt and pepper to taste

1. Spray a large pot with non stick cooking spray.  Cook onions, carrots, and garlic for 5 minutes.
2. Add broth, tomato paste, cabbage, basil and oregano.
3. Bring to a boil; reduce heat to medium and simmer for 15 minutes or until all vegetables are tender.
4. Add kidney beans and cook for 5 more minutes.
5. Add salt and pepper to taste.
6. Refrigerate leftovers.

Serving size:1/8 recipe (183g)
Servings: 1 

Total Fat 1.5g

Before preparing dried beans, sort through for tiny pebbles or shriveled beans.

Dried beans need to be soaked before they are cooked.

The best way to soak dried beans is to cover them in cold water and bring to a gentle boil, turn off heat and allow beans to soak in the water for 1 - 2 hours.  *Do not add salt to the soaking water.  Drain water and rinse with fresh water.

To cook beans, cover with fresh water and simmer for 1 - 2  hours.  Do not let the beans dry out, beans should always be covered with water. or wrinkled.

One pound dried beans (2 cups) equals 5 to 6 cups cooked beans.

Beans are an inexpensive source of protein and fiber.

Dried beans can be kept in an air tight container for a year.

Remember to rinse all fruits and vegetables before using.

2 tablespoons oil
3 garlic cloves, minced
1 can (28 ounces) tomatoes, diced
1 head escarole, chopped
2 cups cooked red kidney beans
2 cups pasta shells, cooked and drained
Salt and pepper to taste. 

1. Heat oil in a large pot.  Add garlic and cook until lightly browned.
2. Add canned tomatoes and escarole.  Bring to a boil.
3. Cover and cook over medium heat for 10 minutes.  Stir often
4. Add kidney beans and cook for 5 more minutes.
5. Serve over hot cooked pasta.
6. Refrigerate leftovers. 

Total Fat g4