Friday, October 26, 2012

Black Bean Soup

This is my new favorite soup recipe.  I found it on the Whole Foods website but for some reason it is no longer there today.  Good thing I printed it out!  While my older children claim to not like it and Ethan did not even try it, I don't care.  It is delicious!

The original recipe calls for soaking beans overnight and then cooking for 1 1/2 hours.  I usually don't have that kind of time.  I prefer to get them soaking in the morning at breakfast so they are ready for cooking at dinner.  Then, I use the pressure cooker to cook them which takes about 4 minutes once the pressure cooker is rocking.  I use 1 teaspoon of salt during soak and cooking so the beans stay intact.

Makes 8 1 cup servings

Ingredients:
1 pound dried black beans
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
ripe avocado, chopped (optional)

Directions:
Rinse and soak beans with 1 teaspoon salt for at least 6 hours.  Rinse, drain, and cook 4 minutes pressure cooker or other method.   In large pot, bring 1/2 cup water to simmer over medium-high heat.  Add onions, bell pepper and garlic.  Cook about 10 minutes until onions translucent.  Stir in cumin and chipotle.  Cook about 1 minute, stirring.  Add beans and 1 cup water.  Bring to boil then simmer for 10 minutes.  Remove 4 cups soup and purée in blender.  Return purée to pot, stir in cilantro, nutritional yeast, and lime juice.  Garnish with avocado (optional).

Nutritional Information:
1 cup serving: 216 calories, 3g sugar, 14g protein, 15g fiber, 30mg iron

Ratings:
2 out of 5 family members loved it!


Monday, October 8, 2012

Roasted Veggie Spread 2.0

I have perfected the Roasted Veggie & Chickpea Spread recipe for my family.  While I tried various combinations of veggies (red peppers, cauliflower, yellow squash), only one was deemed good enough to eat by all three of my children, even the pickiest eater!  The winning combination is....about 3/4 lb. broccoli, 1/4 lb. carrots and 1/2 red pepper (removing skin once roasted).  Of course, I enjoyed all of the variations.  What a great way to eat vegetables!


Makes 2 cups.

Ingredients:
3/4 pound raw broccoli (or other vegetables)
1/4 pound raw carrots
1/2 red pepper
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
Ground pepper (to taste)
1 (15 ounce) can or 1 1/2 cups chickpeas, drained and rinsed
1 clove garlic, chopped
1 teaspoon red wine vinegar
Expeller pressed canola oil, spray
1 cup water or less, for desired texture
Carrots, crackers, or bread, for serving

Directions:
Heat oven to 400º.  On rimmed baking sheet, lightly spray vegetables with expeller pressed canola oil.  Roast until tender, about 20 minutes.  Let cool slightly, rub off skin of pepper.  In food processor, pureé chickpeas and garlic until smooth, 1 to 2 minutes.  Add roasted vegetables and up to 1 cup of water to get desired texture.  With machine running, drizzle in 1 tablespoon olive oil and vinegar.  Add salt and pepper.

Nutrition Information:
1 serving (1/2 cup): 177 calories, 27g carbs, 6g fat, 8g protein, 8g fiber, 13mg iron

Ratings:
5 out of 5 family members like it.