This soup is perfect for a cold evening. Simple to make, filling and packed with protein.
1 large onion chopped
1 tablespoon coconut oil or olive oil
1 red bell pepper cored and chopped
2 carrots chopped
5 cloves of garlic minced
3 cups of vegetable stock or water (I do half and half)
4 15 oz cans black beans rinsed and drained
1 bay leaf
2 teaspoons each, cumin, and chili powder
1/2 teaspoon chipotle powder
1 tablespoon oregano
1 15 oz can diced tomatoes.
Saute onion in oil for 2-3 minutes until it softens. Add peppers, carrots and garlic. Continue sauteing 3-5 minutes more.
Add beans and liquid, bay leaf and spices.
Simmer for 20-30 minutes. At this point, optional for thicker soups blend with an immersion blender or remove 1-2 cups of mixture and blend in a blender to the thickness you enjoy. (I like my soups thicker)
Add canned tomatoes with liquid. Simmer 15-20 minutes longer.
Season to taste with salt and pepper.
This soup can be frozen for up to 3 months!
As I transition into spring and add many more green salads to my day, I like to have bean salads to add for nutrition and variety. Here is my latest!
1 can garbanzo beans preferably no salt well rinsed
1/4 cup finely diced red onion
1 tsp garlic powder
1/2 cup of cilantro leaves chopped (do not like cilantro just sub in parsley!)
1 lime zest half and juice of whole lime.
1/2 bell pepper diced. (I used a yellow pepper in the photo)
1/2 avocado diced
1tsp olive oil
Add all ingredients in a bowl except avocado. Toss well to blend. Add black pepper and a little salt to taste. Add avocado and toss gently. Best if allowed to refrigerate for several hours to let the flavors blend!
This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!
2 tablespoons extra virgin olive oil
2 medium onions chopped
3 stalks celery chopped
3 carrots chopped
1 medium green pepper chopped
4 cloves garlic minced
3 cups cabbage chopped
2 cups chopped broccoli
2 cups green beans cut to 1 inch (frozen is fine)
8 cups low sodium vegetable broth
2 cups water
1 cup tomato sauce
1 14 ounce can diced tomatoes
1 15 ounce can kidney or pinto beans
1 bay leaf
4 cups chopped spinach (or 10 ounce package frozen spinach)
1/2 cup thinly sliced fresh basil (optional but delicious)
Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)
10- 2 cup servings
This Salad is great to make on a hot week to pair with a green salad!
1 can rinsed kidney beans (no salt preferable)
1 can rinsed garbanzo beans
1 1/2 cups organic shelled edamame (I use frozen)
1 1/2 cups organic corn (I use frozen)
1 1/2 cups green beans cut into 1 inch pieces ( at this weeks farmers market I got a bag of mixed green, yellow, and purple beans!!)
4-5 scallions or green onions finely chopped.
Mix all of the above into a bowl.
2 tablespoons Braggs apple cider vinegar
2 tablespoons olive oil (I used 1 tablespoon regular olive oil and 1 tablespoon lemon infused olive oil!)
Salt and pepper to taste.
Mix dressing in a small jar, mix well and add to bean mixture.