GABBY COOKS – bean cakes on kale

Clean & serene living means learning healthy habits and good eating.  And I love recipes that are quick and simple.  Here’s one of my new favorites.  It serves 2.

Gabby created this recipe especially for his friend, Suze, a devoted lover of kale.  For anyone wishing to eat healthfully on a budget, beans are a must.  They are loaded with fiber and nutrients plus they are a great source of low fat protein.  Even more economical are the variety of dried beans available at the local grocery store.  With planning, dried beans are almost as easy as opening a can.

I discussed the absolute magic of kale in our diets in a previous post chili kale and beans.  Refer to that post to understand why kale should be a part of one’s everyday meal planning.  The bean cakes are a great idea because the flavor can be easily changed with different herbs and spices or different vegetables.  Whatever vegetable you have in the fridge that needs to be used is fair game.  Cumin is always good with beans, but chili powder would add an additional layer of flavor.  Be playful, experiment.  It’s not like you are going to ruin a $22 filet of fresh grouper or a $15 steak.  Mmmmmm, remember the days when fresh fish and steaks were affordable?

here are the ingredients

For the bean cakes

  1. a 14 oz can of black beans drained and rinsed or 1 cup dried black beans prepared according to directions for dry beans
  2. 1/2 cup chopped celery
  3. 1/2 cup chopped onion
  4. 1 clove garlic minced
  5. 1 cup panko bread crumbs
  6. 1 egg stirred
  7. 1/2 tsp cumin
  8. 6 TBS cooking oil
  9. salt & pepper to taste

For the kale salad

  1. 3 to 4 cups fresh kale leaves stripped from the center rib and cut into bite-size pieces
  2. a 14 oz can of yellow corn
  3. 1/2 cup chopped onion
  4. 1 tsp lemon juice or apple cider vinegar
  5. salt & pepper
Directions
  1. If using dried beans that have been soaked, add the beans to 2 quarts of water in a cookpot, bring to a slow boil and cook for 1 hour checking several times to add water if necessary
  2. Meanwhile, in a non-stick fry pan heat 2 TBS cooking oil over a medium heat
  3. Add the chopped onion, celery and garlic and saute to a golden tenderness being careful not to scorch the garlic
  4. Set aside and prepare the kale-corn salad
  5. Place the 1/2 cup chopped onion in a large bowl
  6. Add the kale and toss with the onion
  7. Sprinkle liberally with salt and add the lemon juice or cider vinegar
  8. And this is the secret to enjoying a fresh kale salad that is not fibrous and chewy.  In the bowl crumble with your fingers the kale mixture.  Massage it gently as if you are in love with it.  This will immediately cause a tenderizing reaction with the kale making it tender and flavorful.
  9. Add the corn, cover and chill
  10. Back to the beans which are cooked and tender
  11. Drain them and reheat the onion, celery, garlic mix in the pan
  12. Toss the beans with the mixture, mash with a potato masher to a pasty consistency
  13. Place in a bowl and allow to cool
  14.  Add 1/2 cup panko bread crumbs, the egg and cumin
  15. Salt and pepper to taste, mix well
  16. Wipe out the pan and heat 4 TBS oil over medium-high heat
  17. Form the bean mixture into patties and roll in the remaining 1/2 cup panko crumbs
  18. Fry in the oil until golden brown flipping once
  19. Serve over the kale salad