The Perfect Bowl of Quinoa

                                          

Quinoa can be used for sweet or savory dishes.  It is packed full of 8 different amino acids (proteins).  You can buy quino in a variety of colors.  I will often keep a pot of quinoa in the fridge so it is available whenever I need it.  You can add it to salads, soups or as a side dish for meals or just a quick snack.  Add any sauce or seasonings you would like.  You can cook it in the mornings with vanilla, a splash of milk (any kind), cinnamon and raisins just like a bowl of oatmeal.  I will eat it with a diced up boiled egg mixed in and fresh mozzarella crumbled over the top.  Check out my site for a variety of quinoa recipes. (To the right on the side bar there is a label for "quinoa".) The possibilities are endless.  Maybe you have already discovered the joy of quinoa!

Complements:  Feeding the Whole Family

1 cup quinoa
1/2 tsp. sea salt
1 3/4 cups water

Rinse quinoa with water and drain.  (The surface of quinoa has a chemical called, saponin.  This is a natural coating.  It can have a bitter, soapy taste.)  Place rinsed quinoa, salt, and water in a 2 quart pot.  Bring to a boil, reduce heat to low, cover, and let simmer 15 to 20 minutes (usually closer to 15 minutes).  Don't stir the grain while it is cooking.  Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed.  I usually remove it from the heat, crack the lid and let it sit another 5 minutes.  Fluff with a fork before serving.  Enjoy!

Loaded Quinoa Veggie Burgers

                                        

I think I could eat these every day!  You can make these up ahead of time and store the uncooked mixture in your refrigerator (for up to a week).  Then they are available to fry up whenever you need a meal or a snack.  You can eat them however you please, but I like them just like they are.

Adapted from :  Whole Living
I like to double the recipe

1/2 cup uncooked quinoa
1 carrot, shredded
4 scallions, sliced
2 cloves of garlic, minced
15 ounces can organic black beans, drained and rinsed
1/4 cup dried breadcrumbs (I think you could substitute corn flour for the bread crumbs)
1 large egg, lightly beaten
1-2 teaspoons ground cumin
3/4 teaspoon sea salt
1/2 teaspoon pepper
safflower oil for frying (1-2 tablespoons)

In a small pot, bring 3/4 cup water to a boil.  Add quinoa, cover and reduce heat to low.  Cook until liquid is absorbed, 12-14 minutes.  In a food processor, pulse quinoa, carrots, scallions, garlic, beans, breadcrumbs, egg, cumin, salt and pepper; pulse until combined but still slightly chunky.  Form the mixture into four even thin patties.  In a large nonstick skillet, heat the oil over medium-high heat; cook burgers until browned, about 5-6 minutes on each side.  Enjoy!

Quinoa Bites

These are fabulous!!  You can store the mixture in your refriderator and make them when you need a snack, breakfast, lunch or dinner.  They can be served anytime.  

I have found a lot of variations for this recipe.  You can add chopped chicken and bbq sauce.  You can add crumbed tofu or any chopped vegetables you have on hand.  Be creative and add all the extra flavor you would like.

2 cups cooked quinoa

2 large organic eggs

1 cup shredded carrot

2 stalks green onion, diced

2 cloves garlic, minced (optional)

1/2 cup grated parmesan cheese (or any cheese you are use too (non-dairy is ok)

2 tablespoons flour (any flour)

1/2 teaspoon salt

1/4 teaspoon pepper

(again you can add any other chopped or shredded vegetables, chopped chicken, crumbled tofu or a couple tablespoons of your favorite sauce)

Bring 2 cups of water to a boil.  Add 1 cup of quinoa.  Turn to low and cover.  Cook quinoa for 15 minutes (or until all the water is absorbed).  Preheat oven to 350 degrees.  Mix together cooled quinoa, carrot, eggs, green onion, garlic, cheese, flour, salt and pepper.  Distribute mixture into a greased mini muffin tin, filling each cup to the top (2 tablespoons each).  Bake for 15-18 minutes.  You can dip these in ketchup or bbq sauce or eat plan.  Enjoy!

Millet and Chickpea Salad

 

Need lunch?  This salad stores great for a few days in a sealed container.  You can eat it as a salad or use it to stuff in whole grain pitta bread.

1 cup cooked millet
1/3 cup olive oil
1/3 cup organic lemon juice
salt and pepper to taste
1 bunch of green onions, chopped
1 can organic garbanzo beans, drained
any and all vegetables you have on hand (I added chopped carrots and cucumbers, steamed broccoli and sauteed zucchini and cabbage)

To cook the millet place one cup of water into a sauce pan.  Bring to a boil.  Add 1/2 cup millet to the boiling water.  Turn the heat to low.  Cover and cook for 15 minutes.  In small bowl beat together oil, lemon juice, salt and pepper.  Pour over cooked millet and mix with a fork.  Toss in remaining ingredients.  Cover and refrigerate.   This is great eaten as a salad or stuffed in whole grain pitta bread.  Enjoy!

Southwest Chicken Mango Quinoa Salad

 

 
 1 1/2 cups quinoa, rinsed and drained if necessary
3 cups organic chicken broth
2 organic chicken breasts, cut into bit size pieces
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon pepper
1/4 cup red onion, diced
1/2 red pepper, diced
1 jalapeno pepper, finely diced (I used a 1/2 of a pepper and it was plenty spicy)
1 teaspoon chili powder (I used just 1/2 teaspoon and it was plenty)
2 tablespoons lime juice
1 mango, diced
1/2 cup cilantro, chopped

In a medium size sauce pan, bring the chicken broth to a boil.  Add the quinoa and stir.  Turn the heat down to low and place the lid on the pot.  Cook for 15-20 minutes, or until all of the liquid is absorbed.  In a large skillet or frying pan over medium-high heat, saute your chicken in the olive oil until nearly done.  Season with salt and pepper.  Turn the heat down to medium and add the red onion, red pepper and jalapeno pepper.  Saute, stirring frequently, until onion is translucent, about 5 minutes.  Add the chili powder and stir.  Place the cooked quinoa in large bowl.  add the chicken/onion mixture, lime juice, mango and cilantro and stir until mixed.  Serve immediately, or allow to cool and refrigerate until ready to serve.  Enjoy!

Black Bean and Sweet Potato Soup

4 cups cooked black beans (or 2 cans of black beans)
4 cups cooking liquid (from the cooked black beans) (or juice from 2 cans of black beans plus enough water to equal 4 cups of liquid)
1 small red onion
3 leeks
3 cloves of garlic
1 large sweet potato
4 carrots
2 tablespoons olive oil
1 tablespoon cumin
2 teaspoons coriander
1 teaspoon cinnamon
3 large tomatoes, diced or 1 small can tomatoes, diced (14.5 ounces)
juice of 1 lemon
1 tablespoon maple syrup
sea salt to taste

Heat olive oil in a large pot over medium heat, then add spices. Stir until fragrant. Add chopped onion, leek, and salt. Cook for a few minutes until vegetables begin to wilt a bit. Add garlic, the rest of the chopped vegetables and tomatoes. Stir occasionally. Using a blender or food processor, puree 2 cups of the cooked beans with 4 cups of the reserved cooking liquid. Add to the pot with the remaining 2 cups of whole, cooked beans. Simmer on medium-low heat, stirring occasionally, until the vegetables are tender, about 20 minutes. Season to taste. Add the juice of 1 lemon, maple syrup and sea salt. Serve immediately. Store leftovers in the fridge; freezes well. This is even better the next day. You can make it before hand and reheat the next day to serve. Enjoy!

Raw Tacos

I could live off these for the rest of my life. They are that delicious.

Complements: www.mynewroots.blogspot.com

Walnut Taco Mix:
1 cup raw walnuts
1 tablespoon tamari (soy sauce)
1/8 teaspoon ground chipotle pepper (optional, but I highly recommend it)
1 teaspoon cumin
1 teaspoon extra virgin olive oil

Put all ingredients in a food processor and pulse just to mix. Don't over-blend or you will end up with walnut butter.

Cashew "Sour Cream"
1/2 cup raw cashews
juice of 1/2 lemon
1 teaspoon apple cider vinegar
5 tablespoons water (approx.)

Put all ingredients except water in a high speed blender or food processor and blend, adding water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more.

Raw Salsa:
1 cup chopped organic cherry tomatoes
1/2 organic red bell pepper, chopped fine
1/2 organic orange or yellow bell pepper, chopped fine
1/2 organic red onion or 4 organic green onions, minced
1/2 cup chopped cilantro
1/2 clove garlic, minced
juice of 1/2 lime (about 1-2 tablespoons)
1 teaspoon raw honey
1 tablespoon extra virgin olive oil
pinch of sea salt

Whisk the garlic, lime juice, honey, olive oil and sea salt in the bottom of a bowl and set aside. Cut up the veggies into rather small pieces, chop the cilantro and add everything to the dressing bowl. Fold to combine and let sit for at least 10 minutes to allow the flavours to meld.

Other Raw Taco elements:
ripe avocado, cabbage, collard, kale, romaine or spinach leaves

Place all the prepared items out on the table. Start with a large lettuce leaf and layer in the walnut taco mix, cashew "sour cream", raw salsa and anything else you have included. Wrap up the taco and enjoy!!

Cream of Mushroom Soup

This can be served alone or you can use it in replace of canned cream of mushroom soup in any recipe. This recipe makes a large enough batch that often at least 1/2 can be saved for future use. It also freezes well. Fantastic recipe.

3 1/2 tablespoons olive oil
1 tablespoon butter
1 1/2 pounds mushrooms (any kind), cleaned and chopped very fine
1/2 cup onion, diced
3 tablespoons white wine
5 tablespoons of whole wheat flour (or cornstarch for gluten-free)
1 teaspoon dried thyme (or 1 tablespoon fresh chopped thyme)
4 1/2 cups organic chicken stock or vegetable stock
1/2 - 1 teaspoon sea salt
3/4 teaspoon black pepper
1/2 cup heavy cream (plain yogurt works well as a substitute)
1/2 teaspoon salt (if needed)

Heat the olive oil and butter in a soup pot over medium high heat. Add the mushrooms and onion. Cook, stirring often, until mushrooms are wilted (about 5 minutes). Stir together white wine, flour, thyme, stock, sea salt and black pepper. Add to mushroom mixture. Stir well. Bring to a boil, then reduce heat to low and simmer until slightly thickened (about 20 minutes). Remove from heat. Stir in the heavy cream and add more salt to taste. Enjoy!

Baked Oatmeal

You will never need another baked oatmeal recipe again! This is packed with whole grain extra thick oats, all kinds of fruit, protein (egg, nuts and milk of your choose) and the wonderful unrefined sweetener maple syrup.

1 cup extra thick rolled oats (gluten-free if need)
1/4 cup chopped walnuts or pecans, lightly toasted, divided
1/2 teaspoons baking powder
3/4 teaspoon ground cinnamon
pinch of salt
1/8 - 1/4 cup maple syrup (Depending on the sweetness you like.)
1 cup organic whole milk (or any other milk you use)
1 large egg, lightly beaten
2 tablespoons butter or coconut oil melted and cooled slightly
1 teaspoon vanilla extract
2-3 ripe bananas, peeled and sliced 1/2 inch thick
1 cup blueberries or raspberries (fresh or frozen)

Preheat the oven to 375 degrees. Lightly grease a 2-quart baking dish. In a medium bowl, combine the rolled oats, half of the nuts, baking powder, cinnamon and salt. Stir with a fork to combine. In a liquid measuring cup, combine the maple syrup, milk, egg, butter and vanilla. Spread the sliced bananas in a single layer over the bottom of the baking dish. Top with half of the berries. Sprinkle the dry oat mixture over the fruit in an even layer. Pour the liquid ingredients evenly over the oats. Sprinkle the remaining nuts and berries over the top. Bake for 20-30 minutes (mine always takes around 20 minutes), until the top is browned and the oats have set. Let cool 10 minutes before serving. You may enjoy drizzling milk of your choose over the warm oatmeal. Enjoy!

Summer Squash Sloppy Joes

1 pound of organic ground chicken breasts (or a 12-oz package of soy crumbles)
1 tablespoon extra virgin olive oil
1/2 sweet onion, chopped fine
1 carrot, shredded
1 1/2 cups summer squash, grated (I used 2 small zucchinis)
6 - ounce can tomato paste
3/4 - 1 cup water
1 garlic clove, minced
1/2 - 1 tablespoon chili powder
1 teaspoon paprika
1 teaspoon dried oregano
salt and pepper to taste
grated cheese (optional)
6 whole grain hamburger buns, toasted (or gluten-free buns if needed)

In a large saute pan over medium heat, heat the olive oil until shimmering. Add the meat and cook 5 minutes. Add the chopped onion and cook, stirring occasionally, about two minutes. Add the carrot and summer squash to the mixture, mixing well and cooking another 2 minutes. Add the tomato paste and water, stirring to dissolve completely. Add the garlic, chili powder, paprika, oregano, salt and pepper. Simmer for 15 minutes. Place on hamburger buns and top with cheese. Enjoy!

Corn Fritters with Tomato Avocado Relish

Ingrdients:
For the corn fritters:
4 tablespoons finely chopped onion
2 egg yolks
1 cup fresh or canned corn kernels
2 tablespoons melted butter
1/4 cup whole wheat pastry flour
1/4 cup corn flour (or corn meal)
1/2 cup unbleached flour
1/2 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon cayenne pepper
4 egg whites
safflower oil to fry in

For the relish:
1 large tomato, cored and chopped
1 tablespoon minced fresh basil
1 clove garlic, minced
Juice of half a lime (about 2 tablespoons)
1 1/2 teaspoon olive oil
1 1/2 teaspoon white wine vinegar
coarse salt and freshly ground pepper
1 ripe avocado, pitted and diced

Mix the onion with the egg yolk, corn and butter. Combine the flour, salt, baking powder and cayenne. Add the flour mixture to the bowl and mix well. Beat the egg whites until stiff. Stir a quarter of the egg whites into the corn mixture to loosen the batter. Fold in the remaining whites.

To make the salsa, combine all of the ingredients except the avocado in a medium bowl and mix well to combine. Cover and refrigerate until ready to serve. Just before serving, mix in the avocado.

Place a large skillet over medium heat. Add just enough oil to barely cover the bottom of the pan and heat until sizzling hot. Scoop the batter into the skillet a heaping tablespoon (I used 2 tablespoons) at a time, cooking the fritters in batches of 4 or 5 so that they are not touching. Fry 1-2 minutes per side, until golden brown. Transfer the cooked cakes to wire rack and repeat with the remaining batter.

Serve immediately topped with the relish. Enjoy!

Cannellini Bean & Artichoke Spread

A great spread to make ahead and serve for a summer meal. Use it as a dip for fresh harvested veggies or spread it on sprouted grain toast and top with a tomato slice!

1 garlic clove roughly chopped
1 shallot roughly chopped
2 tablespoons lemon juice
1 teaspoon lemon zest
1/3 cup olive oil
1 - 14 ounce can of cannellini beans, drained and rinsed (organic if possible)
1 - 14 ounce can of artichoke hearts or artichoke bottoms, drained
1/4 teaspoon sea salt
1/4 teaspoon fresh ground pepper
10-12 tarragon leaves (optional)

Place all ingredients in food processor with S blade and pulse to combine. Turn off processor, scrape down sides of bowl and then blend again until combines. Enjoy!

Mock Tuna Salad

This is a very delectable sandwich spread. You can spread it on toast or use it as a dip. It is rich in healthy fats and high in protein.

1 (28 oz) can organic garbanzo beans, drained and rinsed
1/2 avocado, mashed (I used the whole avocado and would highly recommend you doing the same :))
1/2 cup onion, finely diced
4 celery stalks, finely diced
1/2 cup diced dill pickles
garlic powder to taste
salt and pepper to taste

Process the beans in a chopper until they look like, well, tuna. You don't want to over process, you still want to have some texture from the beans. I used a potato masher and it worked great. Combine the beans with the mashed avocado, onions, celery and diced dill pickles. Add garlic powder, salt and pepper to taste. Combine all ingredients in bowl and mix well. Enjoy!

Baked Creamy Chicken (or Tofu) Taquitos

These are delicious! Whether you are baking them with chicken or tofu (frozen tofu, thawed takes on the texture of chicken) you will definitely need to have a second serving. The picture above is using tofu. We also love using the recipe with chicken. You really can't tell much of a difference.

1/3 cup (3 oz) cream cheese
1/4 cup salsa
1 tablespoon fresh lime juice
1/2 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon onion powder
1/4 teaspoon granulated garlic
3 tablespoons chopped cilantro
2 tablespoons sliced green onions
2 cups shredded cooked chicken (or frozen and then thawed and shredded tofu, see notes below)
1 cup grated pepperjack cheese
1-2 teaspoons of oil (I use safflower)
small corn tortillas (8-10)
shredded cheddar (for topping)
topped avocados and tomatoes (optional for garnish)

*Note: To make tofu have the consistency of chicken you want to start by freezing a package of extra firm organic tofu. After it is completely frozen (it takes at least 24 hours) remove the tofu from the package and lay on a few paper towels that are covering a plate. Then top the tofu with a few more paper towels and then a plate. The plate will help press gently down on the tofu and the paper towels will absorb any liquid that is removed from the tofu as it thaws. After the tofu is thawed tear off pieces the size of diced chicken.

Heat oven to 425 degrees. Heat cream cheese over low heat. As it begins to melt add the salsa, lime juice, cumin, chili powder, onion powder, garlic, cilantro and green onions. When the cream cheese has melted add the chicken or tofu and the pepperjack cheese. Combine well. You can prepare this step ahead of time. Just keep the mixture in the fridge. Heat a skillet on medium high heat. Add enough oil just to cover the bottom of the pan (about 1 teaspoon). Place a corn tortilla in the pan. Heat about 30 seconds. This will soften the tortilla and allow you to fold it without it tearing. Remove the tortilla from the pan and place a good amount of chicken/tofu mixture on the lower third of the tortilla, keeping it about 1/2 inch from the edges. Then roll it up as tight as you can. Place seam side down on the baking sheet. Lay all the taquitos on the baking sheet (I used a pan with edges) and make sure they are not touching each other (mine touched and they were still wonderful, just not as crisp around all the edges). Place pan in oven and bake for 15 minutes or until crisp and the ends start to get golden brown. Remove the pan and sprinkle the taquitos with shredded sharp cheddar cheese (It doesn't take a lot). Broil the tops of the taquitos for 1-2 minutes. (You'll place the cookie sheet with the taquitos about 2 inches from the top of your oven and make sure you oven is set to "broil") Serve with sliced avocados and chopped tomatoes. Enjoy!

Three Bean Chili

Complements: The Whole Life Nutrition Cookbook

1 cup pinto beans
1 cup kidney beans
1 cup black beans
8-10 cups water

1 tablespoon extra virgin olive oil
1 large onion, chopped
5 cloves garlic, crushed
4 large carrots, peeled and sliced
1 large green bell pepper, chopped
1 tablespoon cumin
1 tablespoon chili powder
2 teaspoons dried oregano
28-ounce can diced tomatoes
14-ounce can tomato sauce
1/2-1 cups bean cooking liquid or water
2 teaspoons sea salt
2-4 tablespoons cream cheese (optional)(I added this to the recipe. It makes a nice creamy chili.)
shredded cheese for topping (I added this as well. :))

Rinse the beans and place them into a large bowl. Add at least twice as much water as there are beans and soak overnight or for 6 - 8 hours. Drain off all of the soaking water from the beans, rinse well, and place into an 8 quart pot with the water. Simmer for about 1 to 1 1/2 hours or until beans are tender and cooked, set aside. (You can use canned beans if you would like. Use one can of each bean.) Heat a large 8-quart stockpot over medium heat. Add olive oil and onions; saute for about 5 minutes or until onions are soft. Then add the crushed garlic, sliced carrots, chopped green bell pepper, cumin, chili powder, and oregano; saute for another 3 minutes or so. Then add the diced tomatoes, tomato sauce, bean cooking liquid (I didn't add any extra water, because I wanted a thicker chili. You can add what you need to get the consistency you want), and cooked beans. Simmer for about 1 hour. (After I sauteed the vegetables I added all the ingredients to a crock pot and cooked for 4 hours on high) At the end of cooking time add the sea salt and cream cheese. After serving top with shredded cheese. Enjoy!

Black Bean Burgers

These are delicious on toasted homemade hamburger buns or by themselves topped with avocado and tomato slices!

1 (16 ounce) can black beans, drained and rinsed
1/2 great bell pepper
1/2 onion
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon hot sauce
1/2 cup fine bread crumbs
1/2 cup oatmeal (place in blender and make into a powder)

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of foil. If baking, preheat oven to 375 degrees, and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and hot sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs and powdered oatmeal until the mixture is sticky and holds together. Divide mixture into patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet and bake about 10 minutes on each side. Enjoy!

Toasted Quinoa with Raisins and Slivered Almonds

This is quickly becoming one of my favorite quinoa salads. It is wonderful served warm as a savory side dish. You can also store it in the refrigerator and it will last for a few lunches! (It is best slightly warmed)

Complements: The Vegan Table

2 cups quinoa
2 tablespoons water, for sauteing
2 shallots, minced (I used 1/4 of a red onion)
1 tablespoon minced fresh ginger
1/2 teaspoon ground cardamom
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/8 teaspoon cayenne
4 cups vegetable stock
1/2 teaspoon sea salt
freshly ground pepper, to taste
1/3 cup raisins (a must, the sweetness really adds to the salad)
1/2 cup toasted slivered almonds (this gives it crunch and a more complete protein meal)

Rinse quinoa in a small-size strainer to remove the bitter coating called saponin (the plant's natural defense that keeps birds from eating it). Heat a large-size skillet over medium heat. Add quinoa and stir constantly for 5 minutes, or until moisture evaporates and quinoa is fragrant and dry. Meanwhile, heat 2 tablespoons of water in a 3-quart saucepan over medium heat. Add shallots and ginger and cook, stirring constantly, until shallots are slightly softened, about 3 minutes. Add the toasted quinoa along with cardamom, coriander, cumin and cayenne. Stir to combine. Add stock and bring to a boil. Reduce heat to low, and season with salt and pepper to taste. Cover and cook until all water is absorbed, about 12-16 minutes. Remove from heat and stir in raisins and almonds. serve warm or at room temperature. It will keep for a few days in the fridge. Enjoy!

Black Bean and Salsa Soup

This soup is incredibly simple and super, super delicious. You can top it with chopped onions, sour cream or shredded cheese.

2 cans black beans, drained and rinsed
1 1/2 cup vegetable broth
1 cup salsa (try it with my classic salsa)
1 teaspoon cumin
sour cream, chopped onions, shredded cheese (optional for garnishing)

Combine beans, broth, salsa and cumin in a food processor. Blend until fairly smooth. Heat soup in a saucepan over medium heat until thoroughly heated. Put soup in bowls and garnish as desired. Enjoy!

Turkey Bean and Kale Soup

1 turkey carcass
10 - 12 cups water
2 cups great northern beans (dried)
3 stalks celery, diced
1 large onion, diced
4 carrots, diced
1 large bunch of kale, torn into bite sized pieces (to make 5-6 cups)
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon thyme

Put the turkey carcass in a large stock pot and cover with water. Bring to a boil and simmer several hours. Put the dried beans in a large saucepan and cover with water that is several inches above the beans. Bring to a boil. Boil 2 minutes and turn off heat and let sit an hour. Strain. Turn off the heat and strain the soup into another large pot. Let the bones cool and pick off the meat and return it to the stock. Discard the bones. Turn the heat back on and add the beans and seasonings. Simmer for an hour and a half and then add the vegetables, and simmer an additional hour (or longer). Taste the soup and if necessary add additional seasonings. Enjoy!

Simple Cabbage and Potato Soup

1 tablespoon olive oil
2 medium potatoes, diced
1/2 sweet onion, diced
2 large carrots, peeled and thinly sliced
4 cloves garlic, chopped fine
6 cups vegetable stock (or organic chicken stock)
1 (15 ounce) can white beans, drained and rinsed (or 1 1/2 cups cooked white beans, such as navy)
1/2 medium cabbage, cored and sliced into 1/4 inch ribbons
salt and pepper to taste
1/2 cup Parmesan cheese, freshly grated (optional)

Place a large, heavy stockpot over medium heat. Add the olive oil and swirl around to heat. Once oil is shimmering, add potatoes. Cook until they are a bit tender and starting to brown, about 5 minutes, stirring a few times during cooking. Stir in the onions and carrots and cook for another minute and add in the garlic. Cook for an additional minute and add the stock and the beans. Bring the stock to a simmer and stir in the cabbage. Simmer for about 20 minutes longer. Taste and add seasoning as needed. Serve with a good a mount of Parmesan sprinkled on top. Enjoy!