Tag Archives: beans

Slow Cooker White Bean and Sausage Soup

5 Jun

Having enjoyed a really yummy white bean and sausage soup in the beer garden at Stone Brewery in San Diego, I was inspired to try making my own (I’ll have a review of Stone Brewery soon). Stone makes their sausage in-house but I don’t quite have the time for that, so I just used store-bought mild Italian sausage. If you enjoy a little more of a kick, try medium Italian sausage, or something even spicier! Using a high-quality chicken broth is key, but it doesn’t have to be expensive. I used Trader Joe’s chicken broth. 

2016-06-05 589

Ingredients

  • 16 oz. Great Northern beans
  • 8 cups chicken broth
  • 2 large carrots (or 4 small carrots), diced
  • 2 ribs celery, diced
  • 6-7 cups kale leaves, finely chopped
  • 1 medium yellow onion, diced
  • 4 garlic cloves, minced
  • 4 bay leaves
  • ¾ tsp. dried thyme
  • 1½ tsp. salt
  • ½ tsp. black pepper
  • 5 Tbsp. tomato paste
  • 1 lb. Italian sausage, cut into small pieces

Directions

  1. Put all ingredients into a 6 quart slow cooker and cook on HIGH for 3-4 hours.

Yes, it’s really that easy. Serve and enjoy this savory soup! Goes great with a beer while relaxing on a patio too 🙂

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Spicy Black Bean Soup

28 Jun

Bright Angel Lodge - black bean soup

During a visit to the Grand Canyon, I stopped by the Bright Angel Restaurant at the Bright Angel trailhead for a snack. I ordered their house made black bean soup – it came with sour cream swirled into an intricate flower pattern and it tasted so delicious.

At that moment, I decided that I would try making my own black bean soup when I got home. A search for black bean soup recipes turned up several, with comments that the soup tasted rather bland. That’s not going to happen with this recipe, guaranteed!

Just in time for summer, this black bean soup will help cool you down. My boyfriend tells me this is one of his favourite soups that I make (another favorite is my carrot ginger soup) but this one is incredibly nutritious – high in protein and fiber, and low fat.

Ingredients for black bean soupIngredients

  • 4 15 oz cans black beans, drained and rinsed
  • 4 cups low-sodium chicken broth (or vegetable broth)
  • 1 carrot, peeled and cut into thin rounds
  • 2 celery ribs, finely diced
  • 2 medium yellow onions, diced
  • 1 jalapeno pepper, finely diced
  • 6 garlic cloves, minced
  • 4 ½ tsp cumin
  • 2 Tbsp lime juice
  • ½ tsp chili flakes (or more, for spicier soup)
  • cilantro, for garnish

Of course, you could use one pound of dry black beans instead of canned beans, and soak them overnight. Don’t be ridiculous – you’d run the risk of having undercooked beans.

Directions

  1. Put all ingredients except lime juice and cilantro in slow cooker. If you don’t have a slow cooker, you can cook this on a stovetop instead.IMG_0607
  2. In a slow cooker, cook on HIGH for 4 hours. Continue cooking on LOW until ready to serve. If you’re making this soup on a stovetop, simmer for about 50 minutes.
  3. Add lime juice.
  4. Puree ½ to ⅔ of the soup using an immersion blender (or regular blender) depending on how chunky or smooth you want the soup to be.
  5. Garnish with cilantro, sour cream, Greek yogurt, diced tomatoes, tortilla chips, or diced avocado.
  6. Makes 2 quarts (8 servings)

 

Monkey and black bean soupNutritional Info
(per 1 cup serving)

Calories: 257
Total Fat: 2 g
Saturated Fat: 0.5 g
Sodium: 57 mg
Sugars: 2 g
Protein: 17.5 g
Fiber: 15.2 g

Perfect for winter: Three Bean Chicken Chili

9 Dec

This is a healthy white-meat chicken chili made with 3 types of beans and sweet peppers. Great for dipping bread into!
chicken chili, topped with cheese

Ingredients

  • 5 chicken breasts
  • 4 cans (15 oz each) beans. I used black, kidney, and cannellini beans.
  • 2 sweet peppers, diced
  • 2 jalapeño peppers, minced
  • 1/2 onion, diced
  • 1/2 garlic, minced
  • 4 cups water
  • 8 tsp chicken base
  • 1 tbsp canola oil

 

Seasonings

  • 3 tbsp cumin
  • 3 tbsp cornstarch
  • 2 ½ tbsp chili powder
  • 2 tbsp sugar
  • 4 tsp paprika
  • 4 tsp basil
  • 2 tsp lime juice
  • 1 ½ tsp cayenne pepper
  • ½ tsp oregano

 

Directions

  1. In a large pot, boil chicken until fully cooked, about 15 minutes. Drain, then pull chicken apart into shreds with fork and knife.
  2. In a bowl, combine water, chicken base, and seasonings. Mix well.
  3. In a large pot, sauté garlic, onion, and peppers in canola oil.
  4. Add beans and mix well.
  5. Add water mixture.
  6. Simmer for 45 minutes.

Serves 6-8. Also makes a great packed lunch.

Shown above topped with shredded cheese.

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