When it's cold outside, nothing seems to warm one up better than homemade soup. To that end, here are six yummy vegetarian soups to help you through the day, including Autumn Vegetable Minestrone and vegan, gluten-free Hearty Vegetable Sausage Soup. Enjoy!
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
BASIC VEGETABLE SOUP
This is from Weight Watchers, and begins, "Some say this soup is the secret to their weight-loss success. It's a great midday snack or dinner appetizer. If you like thick soups, consider pureeing this recipe in the pot with an immersion blender. There are so many variations on this recipe. Add or leave out vegetables to suit your taste. Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit). You can also buy small amounts of pre-cut vegetables from your supermarket's salad bar."
Prep Time: 35 minutes; Cook Time: 15 minutes; Total Time: 50 minutes; Serves: 12; Serving Size: 1 cup; Difficulty: Easy
To view this online, click here.
Ingredients
2 medium cloves garlic, minced
2 medium uncooked carrots, diced
2 small uncooked zucchini, diced
2 cups uncooked savoy cabbage, shredded, or other variety, shredded
2 cups uncooked Swiss chard, chopped
2 cups uncooked cauliflower, small floret
2 cups uncooked broccoli, small florets
1 medium uncooked onion, diced
1 medium sweet red pepper, diced
1 rib medium uncooked celery, diced
2 tsp fresh thyme, chopped
6 cups fat free reduced sodium vegetable broth
2 Tbsp fresh parsley, or fresh chives, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp Fresh lemon juice, optional
Directions
Put garlic, vegetables, thyme, and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice.
AUTUMN VEGETABLE MINESTRONE
This is from an older Weight Watchers' emailing list.
Ingredients
2 14.5 oz cans vegetable broth
1 18 oz can crushed tomatoes – undrained
3 medium carrots, chopped (1 1/2 cups)
3 small zucchini, cut into 1/2" slices
1 medium yellow bell pepper, cut into 1/2" pieces
8 medium green onions, sliced (1/2 cup)
2 cloves garlic, finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked instant rice
1/4 cup chopped fresh basil
Directions
Mix all ingredients except rice and basil in a 3-1/2 to 6 quart slow cooker. Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender. Stir in rice. Cover and cook on low heat setting for about 15 minutes or until rice is tender.
Per serving: WW Points: 1; 195 Calories; 2g Total Fat; 7g Protein; 39g Carbohydrate; 1mg Cholesterol; 1198mg Sodium
TUSCAN WHITE BEAN AND BARLEY SOUP
This is from the August 2013 issue of Heart Insight, page 25. (This is the magazine for the American Heart Association.)
This recipe begins, "An Italian twist on a classic bean band barley soup, this hearty bowl of goodness is pantry-friendly and sure to keep you warm on a chilly fall night." Serves 4
I was unable to find a link online for this, but did want to give a head's up on where I got this.
Note: This recipe originally called for either vegetable or chicken broth. I’ve changed it to only the vegetable broth.
Ingredients
1 tablespoon olive oil
1 small onion, chopped (about 1 cup)
1 celery stalk, trimmed and chopped
1 carrot, peeld and chopped
1/4 tsp ground black pepper
1 clove garlic, minced
1 tsp Italian seasoning
1/2 cup barley
1 can (15.5 oz) cannellini beans, drained & rinced
1 can (14.5 oz) diced tomatoes, undrained
2 1/2 cups unsalted vegetable broth
2 Tbls greated parmesan cheese, optional
2 Tbls chopped fresh basil, optional
Directions
Heat oil in a medium saucepan over medium heat. Add onion, celery, carrots and pepper. Cook until vegetables are softened, about 5-7 minutes. Add garic and Italian seasoning and cook for 1 minute more. Add barley, beans, tomatoes and stock, and stir. Bring to a boil. Reduce heat and simmer for 25-30 minutes, or until barlye is tender. Season to taste with salt and more pepper. Divide among serving bowls and garnish with parmesan and basil, if desired.
FALL FOLIAGE LEMONGRASS SOUP
This was in the October 2007 issure of Vegetarian Times, page 66. It begins, "Lemongrass stalks have a tangy citrus flavor without the sour taste of lemon juice. Asian groceries and most natural food markets stock whole stalks or packages of frozen, chopped rings. If you can’t find lemongrass, make the soup using pieces of lime zest—just remove them before serving." Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/fall-foliage-lemongrass-soup/.
Ingredients
2 Tbs. peanut oil, divided
1 large onion, thinly sliced (1 1/2 cups)
3 Tbs. minced fresh lemongrass
3 cloves garlic, minced (1 Tbs.)
1 Tbs. minced fresh ginger
1 lb. rutabaga, peeled and cut into 1/2-inch pieces (3 cups)
3 Tbs. low-sodium soy sauce
3 cups Brussels sprouts, quartered (12 oz.)
1 large red bell pepper, cut into 1-inch strips
1 cup cilantro leaves, chopped, plus a few sprigs for garnish
2 Tbs. lime juice
Preparation
Heat 1 Tbs. oil in large pot over medium-high heat. Add onion, and sauté 7 minutes, or until browned.
Stir in lemongrass, garlic, and ginger, and sauté 2 minutes. Add rutabaga, soy sauce, and 5 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 30 minutes, or until rutabaga is tender.
Meanwhile, heat remaining 1 Tbs. oil in skillet over medium-high heat. Sauté Brussels sprouts 5 minutes, or until beginning to brown. Add bell pepper, and sauté 3 minutes more, or until soft.
Stir Brussels sprouts, bell pepper, cilantro, and lime juice into soup. Season with salt and pepper, and garnish with sprigs of cilantro.
HEARTY VEGETABLE SAUSAGE SOUP [Vegan, Gluten-free]
This is from Robin on One Green Planet. Robin wrote, "Cold days call for warm, delicious soup! This hearty dish will fill you up with lots of nourishing ingredients."
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/hearty-vegetable-sausage-soup-vegan-gluten-free/.
Ingredients
1 package of vegan/gf sausage or brats
1 tablespoon olive oil
3 garlic cloves, minced
3 large carrots, sliced
3 stalks of celery, chopped
2 green bell peppers, chopped
1- 28 ounce can of chopped tomatoes or tomato sauce
32 ounces of vegetable stock or broth
2 tablespoons of Italian seasonings
Salt and pepper
Preparation
Add your oil of choice to a large stock pot or Dutch oven over medium flame. Once hot, add your vegan sausage.
Cook until browned on the exterior for about 6-8 minutes. Remove once browned and slice into bite-sized pieces, set aside.
Into your hot pan add your garlic, carrots, celery and bell peppers. Cook until the veggies release their liquid and soften a bit – this may take about 8 minutes or so.
Once tender, add your tomatoes, stock and seasonings. Cover and allow to cook for 30 minutes.
Taste to adjust salt and pepper. Serve over a small pasta or rice, with some crusty bread or crackers.
Showing posts with label Slow-Cooker Black Bean Soup. Show all posts
Showing posts with label Slow-Cooker Black Bean Soup. Show all posts
Thursday, January 26, 2023
Tuesday, June 7, 2022
Soup - Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with soup, and includes Creamy Broccoli Soup and West African Peanut Soup. Enjoy!
BASIC VEGETABLE SOUP
This is from Weight Watchers, and begins, "Some say this soup is the secret to their weight-loss success. It's a great midday snack or dinner appetizer. If you like thick soups, consider pureeing this recipe in the pot with an immersion blender. There are so many variations on this recipe. Add or leave out vegetables to suit your taste. Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit). You can also buy small amounts of pre-cut vegetables from your supermarket's salad bar."
Prep Time: 35 minutes; Cook Time: 15 minutes; Total Time: 50 minutes; Serves: 12; Serving Size: 1 cup; Difficulty: Easy
To view this online, click here.
Ingredients
2 medium cloves garlic, minced
2 medium uncooked carrots, diced
2 small uncooked zucchini, diced
2 cups uncooked savoy cabbage, shredded, or other variety, shredded
2 cups uncooked Swiss chard, chopped
2 cups uncooked cauliflower, small floret
2 cups uncooked broccoli, small florets
1 medium uncooked onion, diced
1 medium sweet red pepper, diced
1 rib medium uncooked celery, diced
2 tsp fresh thyme, chopped
6 cups fat free reduced sodium vegetable broth
2 Tbsp fresh parsley, or fresh chives, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp Fresh lemon juice, optional
Directions
Put garlic, vegetables, thyme, and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice.
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
WEST AFRICAN PEANUT SOUP
This interesting soup comes from Drumnwrite in Allrecipes. The recipe begins, "Tomatoes and peanut butter? YES! The first time I tried this at a health food restaurant, I was hooked. About 5 years of tweaking the recipe to my personal taste has created a spicy, sweet favorite amongst my friends and family. Luckily there is always enough for everyone!"
Prep Time: 20 minutes; Cook Time: 1 hour; Total Time: 1 hour 20 minutes; Servings:10
To view this online, go to https://www.allrecipes.com/recipe/68530/west-african-peanut-soup/.
Ingredients
2 tablespoons olive oil
2 medium onions, very finely diced
2 large bell peppers, (any color) finely chopped
6 large cloves garlic, minced
1 (28 ounce) can chopped tomatoes with juice
8 cups vegetable broth
1/4 teaspoon pepper
1/4 teaspoon red pepper flakes
1/2 cup uncooked rice
1 (18 ounce) jar creamy peanut butter
1/2 cup chopped roasted peanuts
Directions
Heat olive oil in a large stock pot over medium-high heat. Cook onion, bell pepper, and garlic until lightly browned, about 5 minutes. Stir in tomatoes with their juice, vegetable broth, pepper, and red pepper flakes. Simmer, uncovered, for 15 minutes.
Add rice to soup and stir. Reduce heat, cover, and simmer 25 minutes, or until rice is tender.
When rice is cooked, whisk in peanut butter and return to a simmer, and serve. Garnish with chopped roasted peanuts, if desired.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Note: The recipe originally called for vegetable or chicken broth. Since I’m posting here on a vegetarian blog, I’ve omitted the “or chicken” part.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
POTATO CORN CHOWDER
This comes from UnitedHealthcare, and begins, "Serving more than two? Double the recipe for a cold-weather meal."
Time: 20 minutes; Servings: 2
To view this online, go to https://www.medicare.uhc.com/wellness/health/uhcarticle/hwal-potato-corn-chowder.
Note: The recipe originally called for chicken bouilion granules. I changed it for this blog.
Ingredients
1 cup loose-pack frozen whole-kernel corn
1 cup loose-pack frozen diced hash brown potatoes with onion and peppers
3/4 cup water
3/4 teaspoon instant veggie bouillon granules
1 clove garlic, minced
Dash white or black pepper
1 12-ounce can evaporated fat-free milk
1 tablespoon all-purpose flour
Snipped fresh parsley (optional)
Directions
In a medium saucepan combine corn, hash brown potatoes, water, bouillon granules, garlic and pepper. Bring to boiling; reduce heat. Cook, covered, about 5 minutes or until vegetables are tender. Do not drain.
Gradually stir the milk into the flour; add milk mixture to vegetable mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
To serve, ladle the chowder into serving bowls. If desired, sprinkle each serving with parsley. Makes 2 servings.
Serving Size: 2 cups. Nutrition Facts Per Serving: 281 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 438 mg sodium, 55 g carb., 3 g fiber, 25 g sugar, 16 g protein
CREAMY BROCCOLI SOUP
This is from The Mayo Clinic Diet.
Serves 6; Serving size: 1 1/3 cup.
To view this online, click here.
Ingredients
1 tablespoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
2 teaspoons thyme leaves or 2 tablespoons fresh chopped thyme
1/4 teaspoon red pepper flakes
1/2 teaspoon salt-free lemon-pepper seasoning
32 ounces low-sodium vegetable broth
6 cups frozen broccoli, chopped
6 tablespoons plain, fat-free Greek yogurt
Instructions
Heat oil in a 3-quart saucepan over medium to high heat.
Add onion and cook for about 4 minutes, until soft and translucent.
Add garlic, thyme, red pepper flakes and lemon pepper, cooking for an additional minute.
Add vegetable broth and broccoli. Bring to a boil and reduce heat. Simmer for 8 to 9 minutes, until broccoli is tender.
Remove soup from the heat. Puree in batches in a blender until smooth.
Top each serving with a tablespoon of yogurt.
Nutritional Information: Amount per serving: Calories: 90; Total fat: 3 g; Saturated fat: 0 g; Sodium: 135 mg; Total carbohydrate: 12 g; Dietary fiber: 6 g; Protein: 6 g
BASIC VEGETABLE SOUP
This is from Weight Watchers, and begins, "Some say this soup is the secret to their weight-loss success. It's a great midday snack or dinner appetizer. If you like thick soups, consider pureeing this recipe in the pot with an immersion blender. There are so many variations on this recipe. Add or leave out vegetables to suit your taste. Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit). You can also buy small amounts of pre-cut vegetables from your supermarket's salad bar."
Prep Time: 35 minutes; Cook Time: 15 minutes; Total Time: 50 minutes; Serves: 12; Serving Size: 1 cup; Difficulty: Easy
To view this online, click here.
Ingredients
2 medium cloves garlic, minced
2 medium uncooked carrots, diced
2 small uncooked zucchini, diced
2 cups uncooked savoy cabbage, shredded, or other variety, shredded
2 cups uncooked Swiss chard, chopped
2 cups uncooked cauliflower, small floret
2 cups uncooked broccoli, small florets
1 medium uncooked onion, diced
1 medium sweet red pepper, diced
1 rib medium uncooked celery, diced
2 tsp fresh thyme, chopped
6 cups fat free reduced sodium vegetable broth
2 Tbsp fresh parsley, or fresh chives, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp Fresh lemon juice, optional
Directions
Put garlic, vegetables, thyme, and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice.
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
WEST AFRICAN PEANUT SOUP
This interesting soup comes from Drumnwrite in Allrecipes. The recipe begins, "Tomatoes and peanut butter? YES! The first time I tried this at a health food restaurant, I was hooked. About 5 years of tweaking the recipe to my personal taste has created a spicy, sweet favorite amongst my friends and family. Luckily there is always enough for everyone!"
Prep Time: 20 minutes; Cook Time: 1 hour; Total Time: 1 hour 20 minutes; Servings:10
To view this online, go to https://www.allrecipes.com/recipe/68530/west-african-peanut-soup/.
Ingredients
2 tablespoons olive oil
2 medium onions, very finely diced
2 large bell peppers, (any color) finely chopped
6 large cloves garlic, minced
1 (28 ounce) can chopped tomatoes with juice
8 cups vegetable broth
1/4 teaspoon pepper
1/4 teaspoon red pepper flakes
1/2 cup uncooked rice
1 (18 ounce) jar creamy peanut butter
1/2 cup chopped roasted peanuts
Directions
Heat olive oil in a large stock pot over medium-high heat. Cook onion, bell pepper, and garlic until lightly browned, about 5 minutes. Stir in tomatoes with their juice, vegetable broth, pepper, and red pepper flakes. Simmer, uncovered, for 15 minutes.
Add rice to soup and stir. Reduce heat, cover, and simmer 25 minutes, or until rice is tender.
When rice is cooked, whisk in peanut butter and return to a simmer, and serve. Garnish with chopped roasted peanuts, if desired.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Note: The recipe originally called for vegetable or chicken broth. Since I’m posting here on a vegetarian blog, I’ve omitted the “or chicken” part.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
POTATO CORN CHOWDER
This comes from UnitedHealthcare, and begins, "Serving more than two? Double the recipe for a cold-weather meal."
Time: 20 minutes; Servings: 2
To view this online, go to https://www.medicare.uhc.com/wellness/health/uhcarticle/hwal-potato-corn-chowder.
Note: The recipe originally called for chicken bouilion granules. I changed it for this blog.
Ingredients
1 cup loose-pack frozen whole-kernel corn
1 cup loose-pack frozen diced hash brown potatoes with onion and peppers
3/4 cup water
3/4 teaspoon instant veggie bouillon granules
1 clove garlic, minced
Dash white or black pepper
1 12-ounce can evaporated fat-free milk
1 tablespoon all-purpose flour
Snipped fresh parsley (optional)
Directions
In a medium saucepan combine corn, hash brown potatoes, water, bouillon granules, garlic and pepper. Bring to boiling; reduce heat. Cook, covered, about 5 minutes or until vegetables are tender. Do not drain.
Gradually stir the milk into the flour; add milk mixture to vegetable mixture. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.
To serve, ladle the chowder into serving bowls. If desired, sprinkle each serving with parsley. Makes 2 servings.
Serving Size: 2 cups. Nutrition Facts Per Serving: 281 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 438 mg sodium, 55 g carb., 3 g fiber, 25 g sugar, 16 g protein
CREAMY BROCCOLI SOUP
This is from The Mayo Clinic Diet.
Serves 6; Serving size: 1 1/3 cup.
To view this online, click here.
Ingredients
1 tablespoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
2 teaspoons thyme leaves or 2 tablespoons fresh chopped thyme
1/4 teaspoon red pepper flakes
1/2 teaspoon salt-free lemon-pepper seasoning
32 ounces low-sodium vegetable broth
6 cups frozen broccoli, chopped
6 tablespoons plain, fat-free Greek yogurt
Instructions
Heat oil in a 3-quart saucepan over medium to high heat.
Add onion and cook for about 4 minutes, until soft and translucent.
Add garlic, thyme, red pepper flakes and lemon pepper, cooking for an additional minute.
Add vegetable broth and broccoli. Bring to a boil and reduce heat. Simmer for 8 to 9 minutes, until broccoli is tender.
Remove soup from the heat. Puree in batches in a blender until smooth.
Top each serving with a tablespoon of yogurt.
Nutritional Information: Amount per serving: Calories: 90; Total fat: 3 g; Saturated fat: 0 g; Sodium: 135 mg; Total carbohydrate: 12 g; Dietary fiber: 6 g; Protein: 6 g
Thursday, April 14, 2022
Soup
Soup is definitely a comfort food, as far as I'm concerned. There's just something wonderful about homemade soup: the way it makes the house smell good, the way it tastes, just about everything.
To that end, here are six yummy soup recipes to help you through the day, including Slow-Cooker Black Bean Soup and Pumpkin Soup. Enjoy!
AUTUMN VEGETABLE MINESTRONE
This is from an older Weight Watchers' emailing list.
Ingredients
2 14.5 oz cans vegetable broth
1 18 oz can crushed tomatoes – undrained
3 medium carrots -- chopped (1 1/2 cups)
3 small zucchini -- cut into 1/2" slices
1 medium yellow bell pepper -- cut into 1/2" pieces
8 medium green onions -- sliced (1/2 cup)
2 cloves garlic -- finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked instant rice
1/4 cup chopped fresh basil
Directions
Mix all ingredients except rice and basil in a 3-1/2 to 6 quart slow cooker. Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender. Stir in rice. Cover and cook on low heat setting for about 15 minutes or until rice is tender.
Per serving: WW Points: 1; 195 Calories (kcal); 2g Total Fat; 7g Protein; 39g Carbohydrate; 1mg Cholesterol; 1198mg Sodium
PASTA E FAGIOLI (PASTA AND BEAN SOUP
This was in the September 2006 issue of Vegetarian Times, page 44. It begins, "Satisfying and slimming (only about 200 calories per cup), this Italian classic is more of a meal than a soup."
Makes 8 servings
To view this yumminess online, go to https://www.vegetariantimes.com/recipes/pasta-e-fagioli-pasta-and-bean-soup/.
Ingredients
1 Tbs. olive oil
1 medium-size fennel bulb, finely chopped (about 1 cup)
1 medium-size onion, chopped (about 1 cup)
2/3 cup chopped celery
2 cloves garlic, minced (2 tsp.)
1 tsp. dried oregano
1/4 tsp. red pepper flakes
1 28-oz. can diced tomatoes
1 15-oz. can white beans, drained and rinsed
4 cups low-sodium vegetable broth
1 tsp. salt
8 oz. whole-wheat ditalini or orzo pasta
3 Tbs. chopped fresh parsley
Preparation
Heat oil in large pot over medium-high heat. Add fennel, onion and celery, and sauté 7 minutes, or until vegetables are softened. Add garlic, oregano and pepper flakes, and cook 1 minute more. Stir in tomatoes and beans, and simmer 10 minutes over medium-low heat.
Add broth, salt and 2 1/2 cups water, and cook 20 minutes, stirring occasionally. Stir in pasta, and cook 10 minutes more, or until pasta is tender.
Sprinkle with parsley, and season with salt and pepper.
ROOT VEGETABLE CHILI SOUP
This is from the September 2007 (?) issue of Vegetarian Times (page 76), and begins, "Root vegetables like rutabagas and carrots are great for spicy kitchen experiments because they lend subtle sweetness to dishes. Believe it or not, you can use curry powder in place of the chili powder here—the soup will have an Indian flair. Dishes that call for chili and curry powders get better over time, so make this dish a day ahead." Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/root-vegetable-chili-soup/.
Ingredients
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (1 1/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeno pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Preparation
Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
WEIGHT WATCHERS SLOW-COOKER SOUP
This was from a Weight Watchers email at least ten years ago. Each serving is about 1 cup.
Ingredients
10 oz baby spinach leaves
2 medium carrots, chopped
2 medium celery ribs, chopped
1 large onion, chopped
1 medium garlic clove, minced
4 C vegetable broth
28 oz canned diced tomatoes
2 bay leaves
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed
Directions
Place all ingredients in slow cooker; cover & cook on high for 5 hours. Remove bay leaves, stir, & serve.
Note: If you need the soup fast, simply add prepped ingredients in a large pot on stovetop. Bring to boil & then reduce heat to low; simmer, partly covered, about 10 minutes.
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
To that end, here are six yummy soup recipes to help you through the day, including Slow-Cooker Black Bean Soup and Pumpkin Soup. Enjoy!
AUTUMN VEGETABLE MINESTRONE
This is from an older Weight Watchers' emailing list.
Ingredients
2 14.5 oz cans vegetable broth
1 18 oz can crushed tomatoes – undrained
3 medium carrots -- chopped (1 1/2 cups)
3 small zucchini -- cut into 1/2" slices
1 medium yellow bell pepper -- cut into 1/2" pieces
8 medium green onions -- sliced (1/2 cup)
2 cloves garlic -- finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked instant rice
1/4 cup chopped fresh basil
Directions
Mix all ingredients except rice and basil in a 3-1/2 to 6 quart slow cooker. Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender. Stir in rice. Cover and cook on low heat setting for about 15 minutes or until rice is tender.
Per serving: WW Points: 1; 195 Calories (kcal); 2g Total Fat; 7g Protein; 39g Carbohydrate; 1mg Cholesterol; 1198mg Sodium
PASTA E FAGIOLI (PASTA AND BEAN SOUP
This was in the September 2006 issue of Vegetarian Times, page 44. It begins, "Satisfying and slimming (only about 200 calories per cup), this Italian classic is more of a meal than a soup."
Makes 8 servings
To view this yumminess online, go to https://www.vegetariantimes.com/recipes/pasta-e-fagioli-pasta-and-bean-soup/.
Ingredients
1 Tbs. olive oil
1 medium-size fennel bulb, finely chopped (about 1 cup)
1 medium-size onion, chopped (about 1 cup)
2/3 cup chopped celery
2 cloves garlic, minced (2 tsp.)
1 tsp. dried oregano
1/4 tsp. red pepper flakes
1 28-oz. can diced tomatoes
1 15-oz. can white beans, drained and rinsed
4 cups low-sodium vegetable broth
1 tsp. salt
8 oz. whole-wheat ditalini or orzo pasta
3 Tbs. chopped fresh parsley
Preparation
Heat oil in large pot over medium-high heat. Add fennel, onion and celery, and sauté 7 minutes, or until vegetables are softened. Add garlic, oregano and pepper flakes, and cook 1 minute more. Stir in tomatoes and beans, and simmer 10 minutes over medium-low heat.
Add broth, salt and 2 1/2 cups water, and cook 20 minutes, stirring occasionally. Stir in pasta, and cook 10 minutes more, or until pasta is tender.
Sprinkle with parsley, and season with salt and pepper.
ROOT VEGETABLE CHILI SOUP
This is from the September 2007 (?) issue of Vegetarian Times (page 76), and begins, "Root vegetables like rutabagas and carrots are great for spicy kitchen experiments because they lend subtle sweetness to dishes. Believe it or not, you can use curry powder in place of the chili powder here—the soup will have an Indian flair. Dishes that call for chili and curry powders get better over time, so make this dish a day ahead." Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/root-vegetable-chili-soup/.
Ingredients
1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (1 1/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeno pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Preparation
Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
WEIGHT WATCHERS SLOW-COOKER SOUP
This was from a Weight Watchers email at least ten years ago. Each serving is about 1 cup.
Ingredients
10 oz baby spinach leaves
2 medium carrots, chopped
2 medium celery ribs, chopped
1 large onion, chopped
1 medium garlic clove, minced
4 C vegetable broth
28 oz canned diced tomatoes
2 bay leaves
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed
Directions
Place all ingredients in slow cooker; cover & cook on high for 5 hours. Remove bay leaves, stir, & serve.
Note: If you need the soup fast, simply add prepped ingredients in a large pot on stovetop. Bring to boil & then reduce heat to low; simmer, partly covered, about 10 minutes.
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
Friday, April 1, 2022
Friday Recipes
It's finally Friday. Here are six vegetarian recipes to help you through the weekend, including Stuffed Sweet Potatoes with Curried Chickpeas and Slow-Cooker Black Bean Soup. You might even want to try your hand at making up a batch of Beignets. Enjoy!
GLUTEN-FREE BROCCOLI AND SQUASH MEDLEY
This is from Betty Crocker, and begins, "Serve a sensational side that's super simple! Great for a crowd, it's ready in just 30 minutes."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 14 servings
To view this online, click here.
Ingredients
7 cups Frozen Broccoli Cuts
2 cups cubed (1/2 inch) peeled butternut squash (1 1/2 lb)
1/2 cup orange juice
1/4 cup butter or margarine, melted
1/2 cup sweetened dried cranberries
1/2 cup finely chopped pecans, toasted
1 tablespoon grated orange peel
1 teaspoon salt
Directions
Cook broccoli as directed on bag; set aside.
Meanwhile, in 12-inch skillet, cook squash in orange juice over medium-low heat 8 to 10 minutes, stirring frequently, until tender but firm.
Stir in butter, broccoli, cranberries, pecans, orange peel and salt; toss to coat. Serve immediately.
Expert Tips
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
Make it your way! Use your favorite nut and vary the cranberries with raisins, golden raisins or even chopped dried apricots.
BEIGNETS
Who doesn't love beignets? This yummy recipe is from Scott Hocker for the Food Network. He wrote, "In New Orleans, where I live, beignets are served with a snowstorm of powdered sugar. The puffy fried dough squares are sold at loads of places here, including the rightfully famous Café du Monde. (Insider tip: Café du Monde's location in City Park is even more magical than the well-traveled one in the French Quarter.) Anytime you order beignets to go, the paper bag is likewise loaded with powdered sugar. Capture that spirit by tossing these New Orleans–style beignets with powdered sugar in a large paper grocery bag. Or use a baking sheet coated with sugar. Whatever approach you choose, be sure to eat them while they’re piping hot. That’s half the point. The other half is finding yourself covered in white powder after a few bites."
Active Time: 40 minutes; Total Time: 3 hours 10 minutes (includes rising time); Yield: 42 beignets; Level: Intermediate
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/beignets-9621174.
Ingredients
1 cup whole milk, warmed but not hot
One 1/4-ounce package active dry yeast (2 1/4 teaspoons)
1/3 cup granulated sugar
8 tablespoons (1 stick) unsalted butter, melted
1/2 teaspoon kosher salt
1 large egg, beaten
3 1/2 cups all-purpose flour, plus more for dusting
Canola oil, for frying (about 8 cups)
3 1/2 cups confectioners' sugar
Directions
Put the milk, yeast and 1 teaspoon of the granulated sugar in the bowl of a stand mixer fitted with the dough hook and mix on low to combine. Let sit until foamy, about 5 minutes.
Add the butter, salt, egg and remaining granulated sugar to the bowl and mix on low speed to combine. Add the flour in 1/2-cup increments, mixing on low speed just until the dough becomes sticky and pliable, about 2 minutes. Cover the bowl with plastic wrap and put somewhere warm to rise, such as inside an unlit oven, until the dough is roughly doubled in size, about 2 hours. (You can also refrigerate the covered dough overnight.)
Lightly flour a large work surface. Punch down the dough with your fist to remove air, then place the dough on the work surface. Roll the dough into a 12-by-14-inch rectangle that is about 1/4 inch thick. Make 6 cuts 2 inches apart along the 12-inch side and 7 cuts 2 inches apart along the 14-inch side using a sharp knife or pizza cutter for a total of forty-two 2-inch squares. Cover lightly with plastic wrap and let rest for at least 30 minutes. (If you refrigerated the dough, let the dough rest at least 1 hour.)
Heat the oil to 350 degrees F in a large Dutch oven or electric fryer. Put the confectioners' sugar in a large paper grocery bag or on a large baking sheet. Fry 6 to 8 beignets at a time, flipping them every 30 seconds or so, until both sides are golden brown, 2 1/2 to 3 minutes per batch. If using the paper bag, transfer the beignets to the bag and shake to coat well with the sugar. If using a baking sheet, transfer the beignets to the sheet and, using tongs, toss to coat well with the sugar. Repeat with the remaining dough. Serve immediately.
RED CABBAGE RAGU
This comes from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "What ingredient is the base for many hearty meals, turns crusty-browned when seared, tender when slow-cooked and makes for a good ragù? Ground meat and pork shoulder, yes, but also cabbage. Its hidden sweetness shines when seared in plenty of oil and braised until glazed and soft. In this vegan pasta sauce, cabbage slumps as its juices release and mingle with red wine and caramelized tomato paste. To ensure the flavors aren’t too diluted, use just a small amount of water and trust that the cabbage will release moisture as it cooks. Use this warming braise to sauce fat noodles, or eat it with polenta, mashed potatoes, beans, sausage or a fried egg. The cabbage can be cooked up to three days ahead."
Yield: 4 servings; Time: 1 hour
To view this online, go to https://cooking.nytimes.com/recipes/1023000-red-cabbage-ragu.
Ingredients
6 tablespoons extra-virgin olive oil, plus more as needed
1 medium red cabbage (1 1/2 to 2 pounds), cut through the core into 6 wedges
Kosher salt and black pepper
1 red or yellow onion, coarsely chopped
5 garlic cloves, coarsely chopped
4-1/2 ounces (1 tube) double concentrate tomato paste, or 6 ounces (1 can) tomato paste
1/3 cup red wine
3/4 cup coarsely chopped parsley (from 1 1/2 cups leaves and tender stems)
1 teaspoon granulated sugar
1 teaspoon red-pepper flakes (optional)
1 pound tube pasta, like rigatoni or paccheri
Preparation
In a large Dutch oven, heat 4 tablespoons oil over medium-high. Working in batches if necessary, add the cabbage wedges cut side down in a single layer, season with salt and cook until well browned, 3 to 5 minutes per side. Transfer to a cutting board to cool slightly. Repeat with remaining cabbage, adding more oil as needed.
Reduce the heat to medium-low and add the remaining 2 tablespoons oil and the onion to the empty pot. Season with salt and pepper, and cook, stirring occasionally, until softened and starting to turn golden, 5 to 7 minutes. Bring a large pot of salted water to a boil. Coarsely chop the cooked cabbage, including the core.
Reserve 1 teaspoon of the garlic, and add the remaining garlic and the tomato paste to the onions. Cook, stirring constantly, until the tomato paste is a shade darker, 3 to 5 minutes. Add the wine and cook, scraping up browned bits, until nearly evaporated, 1 to 2 minutes.
Add the chopped cabbage, 1/4 cup parsley and the sugar, and stir to coat in the tomato paste. Season with salt. Add 1/4 cup water, cover and cook, stirring occasionally, until the cabbage is soft and shiny, 15 to 20 minutes. (If the cabbage is sticking to the pot, add 1 tablespoon water and reduce the heat.)
In a small bowl, stir the reserved 1 teaspoon garlic into the remaining 1/2 cup parsley. Add the red-pepper flakes, if using.
When the cabbage is just about done, add the pasta to the boiling water and cook until al dente. Reserve 2 cups pasta water, then drain the pasta. (If the cabbage is ready before the pasta, keep covered off the heat.) Add the pasta and 1 cup pasta water to the cabbage. Stir over medium-low until the pasta is glossed with sauce. Add more pasta water as needed to thin the sauce. Divide among bowls and top with parsley-garlic mixture.
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
GLUTEN-FREE BROCCOLI AND SQUASH MEDLEY
This is from Betty Crocker, and begins, "Serve a sensational side that's super simple! Great for a crowd, it's ready in just 30 minutes."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 14 servings
To view this online, click here.
Ingredients
7 cups Frozen Broccoli Cuts
2 cups cubed (1/2 inch) peeled butternut squash (1 1/2 lb)
1/2 cup orange juice
1/4 cup butter or margarine, melted
1/2 cup sweetened dried cranberries
1/2 cup finely chopped pecans, toasted
1 tablespoon grated orange peel
1 teaspoon salt
Directions
Cook broccoli as directed on bag; set aside.
Meanwhile, in 12-inch skillet, cook squash in orange juice over medium-low heat 8 to 10 minutes, stirring frequently, until tender but firm.
Stir in butter, broccoli, cranberries, pecans, orange peel and salt; toss to coat. Serve immediately.
Expert Tips
Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
Make it your way! Use your favorite nut and vary the cranberries with raisins, golden raisins or even chopped dried apricots.
BEIGNETS
Who doesn't love beignets? This yummy recipe is from Scott Hocker for the Food Network. He wrote, "In New Orleans, where I live, beignets are served with a snowstorm of powdered sugar. The puffy fried dough squares are sold at loads of places here, including the rightfully famous Café du Monde. (Insider tip: Café du Monde's location in City Park is even more magical than the well-traveled one in the French Quarter.) Anytime you order beignets to go, the paper bag is likewise loaded with powdered sugar. Capture that spirit by tossing these New Orleans–style beignets with powdered sugar in a large paper grocery bag. Or use a baking sheet coated with sugar. Whatever approach you choose, be sure to eat them while they’re piping hot. That’s half the point. The other half is finding yourself covered in white powder after a few bites."
Active Time: 40 minutes; Total Time: 3 hours 10 minutes (includes rising time); Yield: 42 beignets; Level: Intermediate
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/beignets-9621174.
Ingredients
1 cup whole milk, warmed but not hot
One 1/4-ounce package active dry yeast (2 1/4 teaspoons)
1/3 cup granulated sugar
8 tablespoons (1 stick) unsalted butter, melted
1/2 teaspoon kosher salt
1 large egg, beaten
3 1/2 cups all-purpose flour, plus more for dusting
Canola oil, for frying (about 8 cups)
3 1/2 cups confectioners' sugar
Directions
Put the milk, yeast and 1 teaspoon of the granulated sugar in the bowl of a stand mixer fitted with the dough hook and mix on low to combine. Let sit until foamy, about 5 minutes.
Add the butter, salt, egg and remaining granulated sugar to the bowl and mix on low speed to combine. Add the flour in 1/2-cup increments, mixing on low speed just until the dough becomes sticky and pliable, about 2 minutes. Cover the bowl with plastic wrap and put somewhere warm to rise, such as inside an unlit oven, until the dough is roughly doubled in size, about 2 hours. (You can also refrigerate the covered dough overnight.)
Lightly flour a large work surface. Punch down the dough with your fist to remove air, then place the dough on the work surface. Roll the dough into a 12-by-14-inch rectangle that is about 1/4 inch thick. Make 6 cuts 2 inches apart along the 12-inch side and 7 cuts 2 inches apart along the 14-inch side using a sharp knife or pizza cutter for a total of forty-two 2-inch squares. Cover lightly with plastic wrap and let rest for at least 30 minutes. (If you refrigerated the dough, let the dough rest at least 1 hour.)
Heat the oil to 350 degrees F in a large Dutch oven or electric fryer. Put the confectioners' sugar in a large paper grocery bag or on a large baking sheet. Fry 6 to 8 beignets at a time, flipping them every 30 seconds or so, until both sides are golden brown, 2 1/2 to 3 minutes per batch. If using the paper bag, transfer the beignets to the bag and shake to coat well with the sugar. If using a baking sheet, transfer the beignets to the sheet and, using tongs, toss to coat well with the sugar. Repeat with the remaining dough. Serve immediately.
RED CABBAGE RAGU
This comes from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "What ingredient is the base for many hearty meals, turns crusty-browned when seared, tender when slow-cooked and makes for a good ragù? Ground meat and pork shoulder, yes, but also cabbage. Its hidden sweetness shines when seared in plenty of oil and braised until glazed and soft. In this vegan pasta sauce, cabbage slumps as its juices release and mingle with red wine and caramelized tomato paste. To ensure the flavors aren’t too diluted, use just a small amount of water and trust that the cabbage will release moisture as it cooks. Use this warming braise to sauce fat noodles, or eat it with polenta, mashed potatoes, beans, sausage or a fried egg. The cabbage can be cooked up to three days ahead."
Yield: 4 servings; Time: 1 hour
To view this online, go to https://cooking.nytimes.com/recipes/1023000-red-cabbage-ragu.
Ingredients
6 tablespoons extra-virgin olive oil, plus more as needed
1 medium red cabbage (1 1/2 to 2 pounds), cut through the core into 6 wedges
Kosher salt and black pepper
1 red or yellow onion, coarsely chopped
5 garlic cloves, coarsely chopped
4-1/2 ounces (1 tube) double concentrate tomato paste, or 6 ounces (1 can) tomato paste
1/3 cup red wine
3/4 cup coarsely chopped parsley (from 1 1/2 cups leaves and tender stems)
1 teaspoon granulated sugar
1 teaspoon red-pepper flakes (optional)
1 pound tube pasta, like rigatoni or paccheri
Preparation
In a large Dutch oven, heat 4 tablespoons oil over medium-high. Working in batches if necessary, add the cabbage wedges cut side down in a single layer, season with salt and cook until well browned, 3 to 5 minutes per side. Transfer to a cutting board to cool slightly. Repeat with remaining cabbage, adding more oil as needed.
Reduce the heat to medium-low and add the remaining 2 tablespoons oil and the onion to the empty pot. Season with salt and pepper, and cook, stirring occasionally, until softened and starting to turn golden, 5 to 7 minutes. Bring a large pot of salted water to a boil. Coarsely chop the cooked cabbage, including the core.
Reserve 1 teaspoon of the garlic, and add the remaining garlic and the tomato paste to the onions. Cook, stirring constantly, until the tomato paste is a shade darker, 3 to 5 minutes. Add the wine and cook, scraping up browned bits, until nearly evaporated, 1 to 2 minutes.
Add the chopped cabbage, 1/4 cup parsley and the sugar, and stir to coat in the tomato paste. Season with salt. Add 1/4 cup water, cover and cook, stirring occasionally, until the cabbage is soft and shiny, 15 to 20 minutes. (If the cabbage is sticking to the pot, add 1 tablespoon water and reduce the heat.)
In a small bowl, stir the reserved 1 teaspoon garlic into the remaining 1/2 cup parsley. Add the red-pepper flakes, if using.
When the cabbage is just about done, add the pasta to the boiling water and cook until al dente. Reserve 2 cups pasta water, then drain the pasta. (If the cabbage is ready before the pasta, keep covered off the heat.) Add the pasta and 1 cup pasta water to the cabbage. Stir over medium-low until the pasta is glossed with sauce. Add more pasta water as needed to thin the sauce. Divide among bowls and top with parsley-garlic mixture.
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SLOW-COOKER BLACK BEAN SOUP
This is from Ali Slagle in The New York Times cooking enewsletter. Ali wrote, "Start your slow cooker in the morning and by dinnertime, you’ll have deeply spiced black beans that just need a quick blend to become a velvety and vegan black bean soup. While not essential, a smidgen of baking soda helps the beans soften so they end up almost fudgy. Blending some of the beans with their liquid gives the soup body; for a very smooth soup, purée the whole mixture. A little vinegar and a flourish of toppings keep it from being one-note. Leftovers will thicken overnight, so thin as needed with water or turn them into refried beans."
Yield: 4 to 6 servings; Time: 10 hours
To view this online, go to https://cooking.nytimes.com/recipes/1023023-slow-cooker-black-bean-soup.
Ingredients
1 pound dried black beans (not soaked)
1 yellow onion, peeled, trimmed and quartered
5 garlic cloves, smashed and peeled
1 chipotle chile in adobo plus 1 tablespoon adobo sauce
2 teaspoons ground cumin
2 dried bay leaves and/or 1 teaspoon dried oregano
1/4 teaspoon baking soda (optional)
Kosher salt (Diamond Crystal)
1 teaspoon apple cider vinegar
Any combination of sour cream, Greek yogurt, corn chips, pickled red onion, cilantro, lime wedges or poached eggs, for toppings
Preparation
In a 5- to 8-quart slow cooker, combine the beans, onion, garlic, chipotle chile and sauce, cumin, bay leaves and/or oregano, and baking soda, if using. Add 6 cups of water and 1 teaspoon salt and stir to combine. Cover and cook on low until the beans are tender, 8 to 10 hours. Taste more than one bean to ensure they’re all cooked through; they should also flatten without much effort when pressed between your fingers.
Remove and compost the bay leaves. Transfer the onion, garlic and chipotle chile to a blender or food processor, along with about 2 cups of the beans and broth. (You can purée more or less of the soup, depending on desired consistency.) Blend until smooth. Pour puréed soup back into the slow cooker, stir in the vinegar, then season to taste with salt. Eat with desired toppings.
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
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