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Posts Tagged ‘Kidney beans’

This is a quick soup with good flavor, loads of veggies, and a good reason to eat tortilla chips.

Chips and beans complement eachother!

Mexican Vegetable Soup with Tortilla Chips

2 Tbsp oil (or water for sauteeing onions)

1 onion, chopped finely (about 1 cup)

4 garlic cloves, chopped finely

1/2 tsp ground cumin

2/-3 tsp chili powder

1 carrot, sliced

1-2 cans kidney beans, drained and rinsed.

1 waxy potato, diced (if you use a russet or other type it will fall apart in the soup- I used a red skin with good results)

1 1/2 cups diced fresh or 1 can tomatoes

1 zuchinni, diced (or skip this and add more green beans for protein)

1/4 small cabbage shredded (no more than 2 cups)

4 cups vegetable broth or water

1 corn cob, kernels cut off, or 1 cup frozen corn

about 10 green beans, trimmed and cut into bites

salt and pepper

4-6 Tbsp cilantro chopped

tortilla chips

Step 1. Lord, bless my work.

Step 2. Heat the oil in a heavy-based pan.  Add the onion and garlic and cook for a few minutes until softened, then sprinkle in the cumin and chili powders.  Stir in the carrot, potato, tomatoes, zucchini, and cabbage and cook for 2 minutes, stirring teh mixture occasionally.

Step 3. Pour in the bouillon.  Cover and cook over medium heat for 20 minutes, or until the vegetable are tender.

Step 4. Add extra water if necessary, then stir in the corn, canned beans, and green beans and cook for another 5-10 minutes, or until the green beans are tender.  Sason with salt and pepper to taste, bearing in mind that the tortilla chips may be salty.

Step 5. Sprinkle each portion with cilantro, salsa, and a handful of chips.

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Chipotle Bean Dip

Our very good friend M serves this delicious dip.  The lime, cilantro, and chipotle are a refreshing change.  This recipe was inspired by a Southwestern Hummus recipe found in a church cookbook.

Canned chipotle peppers will be in the Hispanic section of your local grocery store.  In my experience these peppers range from mild to very hot depending on the can.  Exercise caution.* If you don’t like spicy food I recommend only one pepper in the initial blend.  Give the dip a taste test and if it needs more heat add another pepper.

Serve with corn chips or baked flour tortillas for complementary protein.  In my picture the dip has white flour tortilla chips.  Yes, I know that seems hypocritical of me, the whole wheat advocate.  We have some white flour tortillas around the house.  I have also had an illicit romance with a certain diet Dr. P.* No one is perfect.  After all, the church is a hospital not a courtroom.

*If you serve this dip to guests from Indiana exercise extreme caution.  These peppers are spicier than corn.

*Diet Dr. Pepper (the soda) lest you be really scandalized.

Chipotle Bean Dip

1 can red kidney beans, drained, liquid reserved

4 Tbsp lime or lemon juice

1 or 2 canned chipotle peppers

2 cloves of garlic

¼ c chopped white onion

3 Tbsp mince fresh cilantro (next to the parsley in the produce section)

½ tsp ground cumin                                                                                                                             

1/8 tsp red pepper

½ tsp salt

Step 1. Lord, bless my work.

Step 2. Puree all ingredients in the blender or food processor.  The finished dip should be soft like hummus.

Step 3. Serve with chips.

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colorful and steamy

After my daughter’s birth a very thoughtful Preoteasa J brought us this wonderful soup.  The beans are packed with protein, the spinach is very nutritious, and the sun dried tomatoes taste great.  Spinach contains huge amounts of vitamin K.  Vitamin K is necessary for proper blood clotting.  Vitamin K is also synthesized in the guts.  That means babies cannot process this vitamin until a few days following birth.  Consequently, hospitals usually administer a vitamin K shot to babies.  Since we had a home birth, and thus no vitamin K shot,I was especially glad to get a big bowl of spinach soup afterward.  It was great for recovery for me, and a good beginning for S.

With this soup you may wish to add a complementary grain to make the most of the protein in the beans.  I recommend brown rice as a side dish, or you may add it to the soup.  Wheat crackers will also complement the beans.  Adding a complement increases the available protein by 43%.  (According to the Lappe).  In a non fast period you could add Parmesan cheese for the same effect.

Also, this is a great chance to try browning onions without oil.  According to D.J. Mesfin, author of Exotic Ethiopian Cooking, Ethiopian cooks almost never use oil for cooking onions.  “In all your cooking, except when you cook mild dishes, make sure that you brown your onions without adding oil or butter.  This needs your undivided attention to avoid scorching…”  The key here is to keep stirring and add a tablespoon of water if things get ugly.  No need to worry if things do get ugly because everything happens in one pot!  Any stuck onions will come off during the gentle simmer.

I have adapted this recipe from the Bush’s Bean website to improve its nutritional value and to make it fast friendly.

Florentine Cannellini One Pot Soup

3 cloves garlic, minced

1 medium onion, chopped

Indispensable in an Orthodox pantry

1 bag of fresh spinach (10 or 16 oz)

1 15.5 oz can of dark red kidney beans

1 15.5 oz can of light red kidney beans

1 15.5 oz can of cannellini beans *

Homemade sun dried tomatoes.

5 1/2 cups of water or vegetable broth

3 tsp better than bouillon vegetable base (omit if using vegetable broth)

1/2 cup sun dried tomatoes, cut into strips

1 tsp dried basil

salt to taste

Step 1. Lord, bless my work.

Step 2. Cook onion and garlic in a large stock pot or dutch oven.  You may use oil or water to saute.

Step 3. Add spinach and 1 tablespoon of water.  Cover.  Cook 1-2 minutes until spinach is wilted.

Step 4. Add remaining ingredients and simmer 10 minutes.

*  If you can not find Canellini beans, Great Northern beans work just as well.  In fact, feel free to use all red kidney beans in this recipe as the different colors are simply for looks.

I like to make this soup in double batches.  There is very little preparation so a double batch doesn’t take much longer.  Then I put the soup in pint jars (leaving one inch head space) and freeze.  A pint is a good single serving.  Pre-made meals are really good in Lent when we should think about food as little as possible.

Five pints of soup for later

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