Easy Black Bean Soup

*BLACKBEANSOUP

Black Bean Soup

Black beans are an exceptional source of vegetable protein as are all beans. This soup is absolutely delicious served on its own or with steamed basmati rice, or tortilla chips and a side of salsa.

Wheat-free, Gluten-Free

3c cooked black beans (2- 15oz cans)

1 large onion, coarsely chopped

2 clove garlic, minced

1t chili powder

1t chipotle powder

1t ground cumin

1/4t black pepper

1/2t cayenne pepper flakes

1 vegetable bouillon cube (or 1T veggie broth powder)

3T extra virgin olive oil

4c boiling water

1t smoked or pink salt, or to taste

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Steamed brown or white rice *optional

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Bring 6c of water to a boil- in case you need more.

In a large soup pot, add the olive oil and sauté the onions and garlic until golden and soft. Add the chipotle powder, chili powder, cumin, black and red pepper. Sauté for 3-4 minutes and then add the black beans, stirring them into the vegetables.

Add the boiling water and the bouillon cube (or powder). Add the salt in toward the end of cooking and adjust seasonings.

Bring to a boil and reduce heat and simmer for 30-40 minutes.

At this point, the soup is delicious as is or can be pureed to make a traditional smooth soup. I ate this with a heaping scoop of steamed basmati rice in it.

For a smooth soup:

In batches, in a blender or vitamix*, puree the soup. Adjust the seasonings before serving. Add 1c hot, cooked white or brown rice before serving.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.

Creamy Potato Leek & Kohlrabi Soup

Creamy Potato Leek & Kohlrabi Soup

My friend Kim handed me a kohlrabi today and said “HERE”. She had gotten it from her winter CSA and didn’t know what to do with it. I didn’t know what to do with it….What the F is a kohlrabi? A turnip? Cabbage? She challenged me to make something with it….She also handed off her leeks to me so I knew there was a soup waiting to happen, especially on such a cold and gray day…IT. IS. PHHHHEEENomenal…..MAKE it.

Creamy Potato Leek & Kohlrabi Soup

Wheat-Free, Gluten-Free

2 large russet or Idaho potatoes, peeled & quartered

1 small onion, medium dice

2 leeks, trimmed, rinsed and sliced

1 medium kohlrabi, peeled, & quartered

1/4c fresh parsley – *optional

1/4t black pepper

1 vegetable bouillon cube (or 1T veggie broth powder)

3T coconut oil

1t turmeric

6c boiling water

1t salt or to taste

1 recipe cashew cream (1/4c cashews, 1 c filtered water blended until smooth)

Bring 6c of water to a boil, in case you need more.

In a large soup pot, add the coconut oil and sauté the onions with the turmeric until golden and soft. Add the leeks and continue to sauté until the leeks turn bright green. And have wilted. Add the potatoes, kohlrabi, salt, and black pepper. Mix them well until the onion/leek mixture and then add the boiling water, and the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 15-20 minutes.

Add in cashew cream and blend in the Vitamix for a smooth soup or partially blend with an immersion blender. In the last 10 minutes of cooking, add the fresh parsley if using. Adjust the seasonings before serving. Serve with crusty bread and a salad or add GF pasta or grains of your choosing.

Coconut Curry Lentil Soup with Vegan Sour Cream

Coconut Curry Lentil Soup with Vegan Sour Cream

This soup is DELICIOUS! Just a perfect balance of savory, coconut curry love, and sweetness. The lentils provide a powerful punch of vegetable protein- I will be making this all the time from here on out. The sour cream offers a plain yogurt tang that completes the flavor profile- especially if you make it on the spicier side like I do! I used the beautiful little french lentils but any lentils will work magically.

Coconut Curry Lentil Soup with Vegan Sour Cream

Wheat-Free, Gluten-Free

2c brown, green or french *lentils, cooked

1 medium onion, small dice

1 stalk celery, small dice

1 large clove garlic, smashed, minced

1 tomato, medium dice

1” piece of fresh ginger- grated

1” piece fresh turmeric- grated

1c fresh spinach*optional

1/4t black pepper

1/2t cayenne pepper flakes- more or less as desired

1T curry powder

1T agave, coconut sugar or other sweetener

3T coconut oil

5-6c boiling water

1/2 can blended coconut milk

1t salt or to taste

Garnish

Cashew Sour Cream

Fresh Cilantro, chopped

Bring 6c of water to a boil- in case you need more.

In a large soup pot, add the oil and sauté the onions and garlic until golden and soft. Add the celery, ginger, turmeric, salt, black and red pepper. Add the lentils, mixing them into the vegetables. Add the boiling water, and the chopped tomatoes. Bring to a boil and reduce the heat and simmer for 30-40 minutes. In the last 5 minutes of cooking, add the coconut milk and cook until brought up to temperature. Add the spinach just before serving. Adjust the seasonings if neccessary.

Ladle the soup into a serving bowl and place a dollop of the Sour Cream atop in the center and garnish with plenty of fresh, chopped, cilantro.

*To cook lentils ahead of time instead of using canned, take 3/4c dried green or brown lentils and wash, rinse, pick over and drain. In a large pot, place the lentils with 2 cups clean water and bring to a boil. Reduce heat and simmer, partially covered for 15-20 minutes or until the water has been absorbed and the lentils are tender. Let steam for an additional 5-10 minutes. Alternatively, soak the lentils overnight and rinse prior to cooking. This will reduce the cooking time by almost 1/2.

Sick White Girl Noodle Soup

So ya…I overtrained…got sick. I walked out into the cold air on Sunday and like a slap in the face, I was sick. Just like that. So now I am eating simple foods and resting…a lot. I have made this soup for the past two days and I am convinced that practice is mastery- the more you do, the better you or it becomes- the broth in this case. It is a simple, clear broth- I didn’t want tamari or that soy sauce taste and I didn’t want the bouillon taste- I wanted that full flavorful taste of asian broths that appear almost clear, nothing floating around in it, nothing to get in the way of the taste. The first night I tried with garlic and I found that, tho it was tasty, it had that raw garlic taste that to me seemed a little bit overwhelming. Last night I omitted the garlic and stuck with the ginger and onions. I think I am in love. Scallions would be even better I suspect. The broth takes less than 10 minutes to make- less even- then I added in beautiful local veggies; nappa cabbage, carrots, fresh spinach. You could definitely expound on this premise- flavor the broth with mushrooms etc- this was me, in a pinch, sick, after work- and it was D E L I C I O U S.

Sick White Girl Asian Noodle Soup

Simple Broth for Sick White Girl Asian Noodle Soup 

6c water

½ onion, coarsely chopped

2” fresh ginger, grated

1t sesame oil

1t pink salt

Put everything in a pot, and bring to a boil. Reduce heat and simmer for 5-10 minutes.

Strain the broth through a fine mesh sieve into a large heatproof pitcher (I use my Vitamix container). Discard the vegetables. Pour the broth back into the pot and then proceed to add fresh veggies, cooked rice noodles. This is the simplest, clear broth and it is just so easy and perfect for a pick me up or when you are not feeling full force to sip on.

Sick White Girl Asian Noodle Soup

3-4c Simple Broth

1 carrot, cut into desired shapes

3 leaves nappa cabbage, thinly shredded

1 large handful fresh spinach, trimmed and washed well, thinly shredded

1 serving rice vermicelli

1t hot sesame oil

optional: you could add tofu cubes, mushrooms, baby corn, water chestnuts etc. While I was sick, simple was best.

Over medium heat, add the veggies except the spinach and heat up only until they carrots turn bright and are just tender. Add the noodles (uncooked if quick cooking, use cooked if it is a longer cooking pasta or noodle). Add in the hot sesame oil. Taste and adjust for saltiness.

In a bowl, place the fresh spinach in and then ladle the soup and noodles over- this will cook/wilt the spinach keeping most of the antioxidants intact.

Fricken delicious.

Hearty Split Pea Soup with Brown Rice and Carrots

Split Pea Soup with Brown Rice and Carrots

Split Pea Soup with Brown Rice and Carrots

This is a meal in a bowl- SO hearty and satisfying. Amazing way to use up left over cooked rice also! You can find smoked salt in the bulk section of the market or it also available online at specialty purveyors- it gives it an earthy delicious flavor paired well with the chipotle. Add sautéed or cooked greens in at the end of cooking for added flavor, texture and nutrition. I eat this shit morning noon and night.

Wheat-Free, Gluten-Free

2c green split peas, cooked

1 large onion, coarsely chopped

1 clove garlic, smashed and minced

1 large carrot, cut into rounds

1” piece of fresh turmeric, grated

2t chipotle powder

1/2t fresh ground black pepper

1/2t cayenne pepper

1t smoked salt

1 1/2c cooked long grain brown rice

3T extra virgin olive oil

6c boiling water

1t pink salt to taste

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Bring 6c of water to a boil.

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In a large soup pot, add the olive oil and sauté the onions and garlic until golden and soft. Add the peas, smoked salt, chipotle powder, black and red pepper. Add the peas, mixing them into the vegetables. Add the boiling water and the cooked rice. Bring to a boil and reduce heat and simmer for 30-40 minutes. Th consistency is personal, for a heartier, stew like soup, cook longer with more water but let most of the water cook out. Be sure to adjust your seasonings. In the last 10 minutes of cooking, add the carrots rounds, partially cover the soup so that they will steam/cook in the soup but still hold their shape.

Hearty Fall Vegetable Bean Soup with Greens

hearty fall veg soup

I broke into my stash of local corn I turned into frozen niblets this summer, mostly everything else is still available in abundance. SO MUCH YUM in a bowl. I used baby limas, I love their creamy mellow, nutty, flavor. You can use any kind of pasta you like or omit it completely- SO. GOOD. WITH.

Hearty Fall Bean Soup with Greens

Wheat-free * Gluten-free

1 medium onion, medium dice

1c tomato puree (I use the bottled glass tomato puree, not a fan of tomatoes in cans)

1 carrot, cut in moons

1 clove garlic, minced

2c baby Lima or cannelini beans, cooked and drained

1-1/2c potatoes, medium dice (about medium, or 4-5 small)

1c corn niblets

2c greens (kale, spinach, Swiss chard) torn into bite size pieces

2t turmeric, fresh or 1t dried

2t hot red pepper flakes

1/4t black pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh basil *optional

2c cooked gluten free pasta- your choice- elbows, ziti, penne, fusili (I used GF elbows)

1t pink salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions, carrots, garlic, salt, pepper, red pepper, and turmeric until golden and soft. . Add the potatoes and the tomato puree and then the boiling water, then the bouillon cube (or powder).

Bring to a boil and reduce heat and simmer for 30-40 minutes.

Add the cooked beans. In the last 5 minutes of cooking, add the greens, fresh frozen corn, cooked pasta and the basil. Garnish with fresh basil and nutritional yeast.