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By Becky Krystal

Lemony Beans and Greens Soup. (Scott Suchman/For The Washington Post; food styling by Lisa Cherkasky)

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Good morning, everyone. If you plan to be in the kitchen this weekend, who are you cooking for? Your family? Someone else, too? Maybe a friend who just had a baby, or a family member who’s not feeling well?

The world can feel like a mess these days, but one thing that always fills me with hope is seeing how eager people are to spring into action and feed someone who needs a home-cooked meal, whatever the reason. When times are tough, even the best-intentioned people can struggle with the right thing to say or do. It may keep us from doing anything at all if we’re worried about stepping wrong. But cooking? Cooking we can do, and it’s such a straightforward, tangible way to show someone you care.

I’m sure that’s why meal trains have become such a staple in many communities, and nothing heartens me more than watching one fill up. If you’ve volunteered to cook a meal for someone else but aren’t sure what to make, you can almost never go wrong with soup (with a nice loaf of bread), especially as we move toward fall. In that case, allow me to steer you to this week’s featured recipe, Lemony Beans and Greens Soup from Nourish columnist Ellie Krieger.

This 40-minute meal is a hearty, shareable recipe that delivers a nutritious boost of protein and fiber thanks to white beans, kale and optional lean poultry sausage. Lemon zest provides a pop of brightness amid the savory, umami-rich flavors. Also optional, but highly recommended, is a final flourish of grated parmesan cheese.

The soup keeps well in the refrigerator, ideal for anyone who needs ready-to-go food for a few days. Or package into individual portions to freeze for a heat-and-eat option your meal recipient will appreciate.

Food writer Kristen Hartke offered a variety of other great tips on how to be a meal train MVP. She also shared a delicious recipe for Mujadara, an example of the kind of recipe that will help you think outside the casserole box when preparing food for others. The Levantine dish stars lentils, rice and a heap of caramelized onions. It’s a nutrient-dense recipe that also happens to be tasty whether you serve it warm or cold, definitely a boon to anyone who might be trying to squeeze a meal in while holding a baby in one arm. Below you’ll find a few more ideas for dishes that are great for bringing to other people.

Need more meal train inspiration or a solution to any other cooking conundrum? I’m happy to help in my live weekly chat Thursday at 11 a.m. Eastern. Submit your questions now, then don’t forget to come back to join the conversation in real time.

Until next week, happy cooking.

Mujadara

(Scott Suchman/For The Washington Post; food styling by Lisa Cherkasky)

This Levantine dish of lentils, rice and caramelized onions is nourishing and delicious whether it’s served warm or cold.

By Kristen Hartke

Lemony Beans and Greens Soup

Morning Glory Baked Oatmeal

Spanakopita Pie

Nancy's Italian Chopped Salad

Recipe of the week

(Scott Suchman/For The Washington Post; food styling by Lisa Cherkasky)

Lemony Beans and Greens Soup

Find substitution suggestions and other tips below the recipe.

Save or print the recipe

Storage: Refrigerate for up to 4 days, or freeze for up to 3 months.

Servings: 4 (makes about 8 cups)

Active time: 20 mins

Total time: 40 mins

Ingredients

3 tablespoons olive oil
2 links mild, Italian-style poultry sausage, casings removed (6 ounces total; optional)
1 medium yellow onion (8 ounces), diced
4 garlic cloves, minced or finely grated
6 cups (6 ounces) lightly packed chopped Swiss chard or kale leaves
3/4 teaspoon fine salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
6 cups low-sodium chicken or vegetable broth
One (15-ounce) can no-salt-added navy beans, drained and rinsed
3/4 teaspoon finely grated lemon zest (from 1 lemon)
1 tablespoon fresh lemon juice (from the same lemon)
1/2 cup (1 3/4 ounces) grated parmesan cheese (optional)

Steps

1. In a 5-to-6-quart pot over medium heat, heat the oil until shimmering.

2. If using sausage, add it to the pot. Cook, stirring occasionally and breaking the meat up into smaller pieces with a wooden spoon, until browned, 3 to 5 minutes. Use a slotted spoon to transfer the sausage to a plate.

3. Add the onion to the pot and cook, stirring frequently, until softened, 3 to 4 minutes. Add the garlic and cook, stirring, until aromatic, about 30 seconds. Add the chard, season with the salt and pepper, and cook, stirring, until the greens wilt, 1 to 2 minutes.

4. Add the broth, beans and lemon zest, increase the heat to high, and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally and smashing some of the beans on the side of the pot with the spoon, until the greens are very tender and dark green, 15 to 20 minutes.

5. If using the sausage, return it to the pot and stir in the lemon juice. Taste, and season with more salt and pepper, if desired. Ladle into bowls, top with the parmesan, if desired, and serve hot.

From cookbook author and registered dietitian nutritionist Ellie Krieger. Tested by Olga Massov.

Nutrition information per serving (about 2 cups): Calories: 222; Total Fat: 11 g; Saturated Fat: 2 g; Cholesterol: 3 mg; Sodium: 615 mg; Carbohydrates: 23 g; Dietary Fiber: 7 g; Sugar: 4 g; Protein: 9 g.

Substitution suggestions + other tips and ideas:

Navy beans >> cannellini or Great Northern beans, or 1 1/2 cups home-cooked beans.
Poultry sausage >> pork sausage.
Yellow onion >> other types of onion.
Parmesan cheese >> pecorino Romano or grana Padano.
To make this vegan >> skip the sausage and parmesan, or use vegan sausage and nondairy cheese. Use vegetable broth as well.