Black Bean Soup

Black beans are packed with fiber and protein and will keep you feeling full for hours. They help to regulate your body's glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you've taken on so that you can stay slim and trim. (Taken from Yahoo! Health)

Black beans are one of the highest in flavonoids of all the beans. Research shows that flavonoids may thwart the storage of excess tummy fat. Black beans aid in benefiting your digestive tract, blood sugar regulation, cancer prevention, and cardiovascular and nervous system health.

This is a simple soup recipe. You can buy dried black beans and soak them overnight or use canned beans for a quick and dirty substitution.

To soak:
Place your black beans in a pot along with enough water to cover them and stand about two inches over the top of the beans. Let the beans sit for at least eight hours before cooking. Or, for a quick soak, bring beans to a boil for two minutes, remove from heat and let them sit for two hours before cooking.

Black Bean Soup

2 tsp olive oil
Half of a small onion
1 garlic clove
2 15 oz cans black beans – drained and rinsed
1  - 1 1/2 c chicken stock
1/2 tsp red pepper flakes
Dash of paprika
1 tsp ground cumin
salt and pepper to taste
1 tsp lime juice

Garnish:
1/2 tbsp Greek yogurt
1 tsp lime juice
Scallions

Heat olive oil in a medium sized pot and cook onion until translucent. Add garlic and cook for a minute longer. Remove from heat. Add 1 can of rinsed black beans to the pot, along with seasonings and lemon juice. Combine.

Place the other half of rinsed black beans in a blender with the chicken stock. Blend until smooth. Pour blended soup into pot and heat over medium heat. Add additional salt and pepper, if needed.

In a small bowl, combine Greek yogurt and lime juice until smooth and swirl over the soup; garnish with scallions.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Celery Soup

I had a wonderful day with my dad this Father's Day and after we kicked back to relax for a bit, we got into a conversation about healthy eating and juicing and all kinds of good stuff I could have talked about for hours. So he tells me he was dining out and had this celery soup the other week that was to die for.

He went back home and attempted to duplicate the soup he had eaten at the restaurant but said it was not exactly what he was looking for. So we tried to think of what could have been missing in his soup and I think he was missing the addition of the potato. It sounded pretty good and I kept thinking of all of this celery I had in my own fridge. You see where this is going, right?

I am not a big fan of pureed soups. Well, at least I did not think I was. I am a beans, meat and potato soup type of gal. But, I made this soup for tonight's starter and it was a home run.

Celery Soup

1 tbsp olive oil
1 finely chopped small yellow onion
1 garlic clove, minced
6-8 stalks celery
1 small Russet potato
3-4 cups chicken or vegetable stock
3 tbsp hemp milk (or substitute half and half or heavy cream)
Salt and pepper, to taste

Optional:
2 tbsp Greek yogurt
1 tsp minced tarragon (or substitute thyme)

Heat olive oil in large pot over medium-high heat. Add onions and saute 2 minutes. Add celery, potato and garlic and saute for 2 minutes. Add stock and bring to boil. Reduce heat; cover and simmer until vegetables are tender, 10-15 minutes.

Remove soup from stove top and place in blender. Puree until smooth.  Pour soup through a sieve, using the back of a ladle to extract as much of the liquid as possible. Return puree to pot. Stir in milk and seasonings.

In a small bowl, mix Greek yogurt and fresh tarragon (or thyme) in small bowl. Drizzle each serving with yogurt sauce. Or drizzle soup with olive oil. Serve hot.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Gumbo

I was on Facebook this morning talking about how cold it was out when one of my girlfriends asked me for a soup recipe. It occurred to me, as I was sending her a recipe, that I did not have anything planned for my own dinner. With it being so cold out, soup was a pretty darn good idea.

I have been making chili like crazy over the last few weeks so it was definitely time for something different. So I decided to make some gumbo. 

One of the most important components of a great gumbo is the roux. For a roux you will need flour, fat (oil), a Dutch pot, wooden spoon and a fair amount of patience. A good roux can take anywhere from 20-45 minutes to make. You start the roux by heating the oil in a Dutch pot. When the oil is just shy of smoking, add the flour in gradually, stirring constantly with a whisk. When the mixture is smooth, reduce the heat to medium and start stirring, for even browning.

As the flour cooks, the roux will gradually turn the color of peanut butter. For a dark roux, continue cooking the flour until it resembles chocolate syrup. When the roux is done, you will incorporate your celery, peppers and onion. Make sure you stand back from the pot. Once you add the vegetables, the mixture will pop and sizzle. It is important not to cook the roux on too high heat or it will burn.

Gumbo

2 tbsp olive oil
2 cloves garlic, minced
2 c chopped onion
3/4 c chopped celery
1 pound okra, chopped
1/4 c olive oil
1/4 c all-purpose flour
4 cups water
2 c chicken stock
1 tsp white sugar
1 1/2 tbsp parsley
1 sprig fresh thyme
2 bay leaves
1 tsp salt
1/2 tsp cayenne pepper
1/4 tsp ground black pepper
1 pound andouille sausage, cut into 1/2 inch pieces
1/2 pound crabmeat, flaked
1 pound medium shrimp - peeled and deveined
1/2 tsp Tobasco sauce
1 tsp Worcestershire sauce
1 tbsp lemon juice

Melt 2 tbsp olive oil in a saucepan over medium heat. Cook garlic, onions, celery and okra, stirring constantly until golden brown. Set aside.

In a large heavy bottomed stock pot over medium-high heat, combine 1/4 cup of olive oil and flour. Cook, stirring constantly, until the roux becomes chocolate brown. Stir in the vegetable mixture. Cook, stirring, until vegetables are tender, about 8-10 minutes. Stir in water, chicken stock, and sugar. Add seasonings. Bring to a boil, reduce heat, and simmer for 2 1/2 hours, stirring occasionally.

Add shrimp, crabmeat and andouille to stock pot. Stir in Tobasco sauce, Worcestershire sauce and lemon juice. Simmer an additional 10 minutes, stirring occasionally. Remove bay leaves and serve with rice.
 

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Chicken and Wild Rice Soup

Several years ago, I was in between meetings when I stopped in a Dean and Deluca and had a warm, hearty bowl of chicken and wild rice soup. I created a version of my own shortly thereafter and have been enjoying it ever since.

One of the few things I am very fond of during the cold months is making soup in the crock pot. There is nothing like coming home to the delicious aroma of herbs and spices hitting you in the face as soon as you open the front door. And there is nothing quite like coming home with dinner being prepared and just needing to be spooned into a bowl. Life's simple pleasures.

If you choose to use a slow cooker, you simply will dump all of these ingredients into the crock pot and cook on low for 6-8 hours until done. If you opt to cook this on the stove, it will take you about 45 minutes. This recipe is absolutely delicious on the first day; but tastes even better after day two.

Chicken and Wild Rice Soup

6-8 oz long-grain and wild rice
1 tbsp olive oil
1 1/2 c chopped yellow onion
1 c chopped celery
1 c chopped carrot
8 oz mushrooms, thinly sliced
1/4 c flour
1/2 tsp tarragon
1 tsp fresh thyme leaves
2 c water
1/4 c dry sherry
3 c chicken stock
1 c heavy cream
3 c shredded chicken, cooked
1 tsp salt
1/4 tsp pepper

Cook rice according to package directions.

Heat oil in a large pot or Dutch oven over medium-high heat. Add onion, celery, carrot, and mushrooms. Saute until translucent. Add the flour, tarragon and thyme and cook for about a minute, stirring frequently. Add the liquids, chicken, salt and pepper, and bring to a boil. Reduce heat, and simmer for 20 minutes.

Add in cooked rice, chicken and salt and pepper. Cook for 10 minutes or until thoroughly heated.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Three Bean Chili

If you read my blog long enough you will see that I am not a fan of the cold weather. I love leather jackets...I love boots...and I love the holiday season. But I am a much happier person when it is above 60 degrees out. So we are this period of being too warm during the day to cut the heat on; but too cold at night not to. And I just had the air on last weekend as it was in the 80s. I so hate not having a few weeks where I can just use the ceiling fans and have the heating and air turned to the off position.

So as I debate on what to do to heat up my frigid house and my cold body, I figure soup is a good way to start. One of my favorite soups is chili. I make it with black beans. I use black beans with dark and light red kidney beans. I use a mix of pinto beans, black beans and garbanzo beans. I use turkey meat. I use chicken. I use ground beef. There are many ways to enjoy chili at my house. And it is also imperative at my house to enjoy it with some skillet cornbread or buttermilk cornbread muffins.

Three Bean Chili

3 tbsp olive oil
1 lb ground turkey or ground beef
1 medium yellow onion, diced
1 green pepper, diced
3/4 c diced celery
1 large jalapeno pepper, seeded and minced
3 tbsp hot Mexican-style chili powder
1 tsp ground cumin
2 tsp smoked paprika
1 tbsp white vinegar
1 1/2 tsp salt
1 tbsp parsley
1 14-oz can diced tomatoes, undrained
2 c chicken stock
1 bottle Corona
1 15-oz can pinto beans
1 15-oz can black beans
1 15-oz can  garbanzo beans

In a large stock pot, add olive oil and crumble in turkey or ground beef and cook, until no longer pink. Stir in onion, pepper, celery and jalapeno and cook until softened. Stir in seasonings. Stir in diced tomatoes,  chicken stock and Corona. Add beans to the pot. Bring to a boil. Reduce heat to low, cover and simmer for 45 minutes. Remove from heat and serve.

Top with sour cream and green onions.


All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Chicken Tortilla Soup

I keep saying I am not quite ready for the cold but now that I have started this soup thing, I am on a roll. I'm watching the local news and they are calling for rain all day tomorrow. September is my busiest month of the year and this has been a particularly rough week. So I am secretly hoping that I will be able to stay in, eat my soup and enjoy doing absolutely nothing tomorrow, other than listen to the rain against my window. Wishful thinking, I know.

Chicken Tortilla soup is great for rainy days and football Sundays. Pair it with a cold Corona...good times, good times. You can garnish it with a myriad of things - avocado, fresh tomato, red onion, sour cream, four cheese blend, cilantro, lime, tortilla chips...so many options.

I will say, this soup has helped to open up my clogged sinus cavities. I might have to keep some of this on hand on a regular!

Chicken Tortilla Soup

3 boneless skinless chicken breasts
2 tbsp olive oil, divided
1 medium onion, diced
1 green bell pepper, diced
1 Serrano pepper, diced
1 clove garlic, diced
1 tsp cumin
3 tsp chili powder
2 tsp salt
1/2 tsp of cayenne pepper
Ground pepper, to taste
4 c low sodium chicken broth
3 c  water
2 c fresh tomatoes, diced
2 cans black beans, drained and rinsed
2 c fresh corn

Preheat oven to 375°.

Drizzle some olive oil onto chicken breasts. Season chicken breast with salt and pepper and bake chicken for 25-30 minutes, or until chicken is done. Shred chicken, pulling breasts apart with a fork. Set aside until ready to use.

Heat remaining 1 tablespoon of olive oil in a stock pot over medium high heat. Add the chopped onions, garlic and peppers and cook for 3-5 minutes. Stir in the remaining spices, add the shredded chicken and stir until combined. Stir in the tomatoes, chicken broth, water, black beans and fresh corn. Bring to a boil, stirring constantly; then reduce heat and simmer for 30-45 minutes. Garnish with your favorite toppings and serve hot.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Shiitake Mushroom Soup

Ugh! I’m getting sick. This weekend the weather turned from 90° to 60° overnight and I feel like crap. Headache, sneezing, eye pain, stuffy nose, stuffy head, earache. So I decided to try the age old chicken broth remedy. I am not in the mood for chicken noodle. So I tried my version of a mushroom shiitake soup. The reason it is “my version” and not just mushroom shiitake soup is because I did not have any shiitake mushrooms. So it is technically mushroom soup but…who’s checking?

This soup is incredibly quick and easy to make. Now if this cold would go away as easily…

Shiitake Mushroom Soup

Extra Virgin Olive Oil
1 clove of garlic finely chopped
1 small yellow onion diced
2 c fresh shiitake mushrooms, sliced thinly
1 c button mushrooms, sliced thinly
Salt and pepper to taste
2 c chicken stock
2 c water
Scallions

Saute’ the garlic and yellow onion in a stock pot, with olive oil, until the onion is translucent. Add the mushrooms and sauté for a few minutes, adding salt and pepper to taste. Add the broth and water and simmer for 20 minutes. Sprinkle with scallions and serve.
 
All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Fish Stew

Brrrrrrrrr. It is a chilly September day in the Queen City, coming on the heels of a near 90-degree day yesterday. I don't mind the cooler weather...but at this moment I am not quite ready to put the toes up yet. In addition, I need at least 30 days relief between the air conditioning and heat...we used to have something called fall. What happened to that? Those days with the windows open and the breeze wafting in? 

As soon as I got up and felt the chill in the air I knew I was making some type of soup with dinner. Comfort foods are one of the things I enjoy most about the cooler months. I debated about making chili, which is one of my absolute favorites. But I decided to prepare a fish stew instead.

It was exactly what I needed. There was just enough kick to open up my sinuses and it warmed me all the way to my freshly painted toes.

Fish Stew

4 tbsp olive oil
1 c chopped yellow onions
1/4 c celery
3 tbsp fresh parsley, chopped
2 c fresh tomato, chopped
8 oz fish (or chicken) stock
2/3 c dry white wine (or coconut milk)
1 1/2 lb fish fillets (cod, halibut, sea bass) cut into pieces
1/2 tsp oregano
1 tsp curry powder
Salt and pepper, to taste

Heat olive oil in large pot over medium heat. Add onion and celery and saute for 2-3 minutes. Add parsley and tomato and cook 2 minutes longer.

Add liquids and fish and simmer until fish is cooked through, approximately 10 minutes. Add seasonings and cook for 5 minutes longer. Serve. 

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Butternut Squash Soup

I am working on a fitness publication this week and was asked to contribute a recipe for the Fit Kitchen section. The magazine, FitFigures, is an African American performance magazine with a contemporary blend of physical training, health awareness, and nutrition.

Hurricane Irene blew in this past weekend and thankfully we missed the negative effects of the storm; but ended up with some beautiful, mild weather over the past several days. So with this change of weather, it got me thinking about the fall and hearty, comfort food. So I decided to make a butternut squash soup for my piece.

In my haste to finish this evening's dinner, I brushed the seeds from the squash down the drain. And before I knew it, I had a clogged garbage disposal. But never fear, a little vinegar, baking soda and hot water remedied that in minutes and I was ready to partake in this goodness.

Finish the soup with heavy cream, parsley, Greek yogurt, pancetta or blue cheese. Delicious!

Butternut Squash Soup

4 oz chopped pancetta
3 tbsp butter
2 tbsp extra virgin olive oil
2 garlic cloves, minced
2 lb butternut squash
3 carrots, chopped
1 Granny Smith apple
3 thyme sprigs
3 cups chicken broth
1/8 c sherry
1/8 tsp cayenne pepper
Salt and pepper, to taste
1/3 c heavy cream

Cook pancetta until crisped and drain on paper towel.

Add butter and olive oil to saucepan. Add garlic to saucepan and sauté for 1 minute. Add squash, carrots, apple, thyme, broth, sherry, cayenne, salt and pepper; and boil, uncovered, until vegetables are tender, 25-30 minutes. Discard thyme.

Purée soup in a blender until smooth. Garnish with pancetta and heavy cream or finish with another topping of your choice.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Shrimp & White Bean Soup

Who said you could only eat soup in the winter? I am at it again...my second day of craving soup even though it is the dead of summer. Most people prefer a chilled zucchini soup or a green pea soup during the warmer months. But I have never been one to follow the crowd.

I am addicted to kale! So I decided on a kale, shrimp and white bean soup for lunch today. Truthfully, it is going to be a busy week and it would be something quick and easy to heat up for lunch with a warm piece of buttermilk cornbread.

Clearly I am not the only one who eats soup all year around. My girlfriend is in town from Minneapolis and she came through the door with a bowl of soup from Panera. Who knew?

Shrimp and White Bean Soup

2 tbsp olive oil
1 small yellow onion, diced
2 celery stalks, chopped
2 small red potatoes, diced (skin on)
1 15 oz can white beans (cannellini, navy or Great Northern)
4 c chicken stock
Kosher salt and ground black pepper, to taste
1/2 tsp paprika
1/2 tsp chili powder
2 c medium shrimp, deveined
2 c kale

In medium sized stock pot, heat olive oil. Add onion and celery and saute until translucent, about 5  minutes. Add potatoes, beans (do not drain), chicken stock and seasonings. Bring soup to a boil, reduce heat to low and simmer approximately 30 minutes or until slightly thickened. Add shrimp during the last 7 minutes of cooking; add kale during the last 5 minutes of cooking.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Crab and Corn Chowder

It is only 100 degrees outside and here I am thinking about a nice, hot bowl of soup.

I have been missing out on many of my favorite dishes because of the dairy. But I recently had a girlfriend in town who was drinking soy milk in her coffee. Being the creature of habit that I am, I was not really sure if I was going to be able to embrace using soy milk. But I needed something other than almond and coconut milk for hearty dishes that needed milk, with no flavoring. So I tried it...and I like!

Soy milk is a natural alternative to cow's milk for those who are lactose intolerant. However, many are now drinking soy milk because of its health benefits. Soy milk is made from soybeans and is produced by soaking dry soybeans and grinding them with water. Soy milk is high in protein, and because it is made from beans, also contains considerably more fiber than cow's milk. Soy milk is a good nutritional source of vitamin B1, B2, B6, and E, and minerals such as magnesium and calcium. Soy milk also contains isoflavones, also known as cancer-fighting chemicals, that aid in the prevention of various cancers. Many of the brands on the market have sugar in them so if you are looking for a healthier option, read the labels and check for the brands with no sugar added.

I love grilled corn on the cob. And on a recent visit to D.C., I visited Chef Geoff's restaurant and had some delicious corn chowder. So I found some fresh, sweet corn at Trader Joe's today and decided to make some corn chowder as the opener for my meal this evening. I did not have time to grill the corn so I did an "oven roasted" corn for my soup.

Start by taking off the husk and cleaning the corn, removing the remaining silk. Then, using some parchment paper to catch the stray kernels, take a sharp knife and make downward strokes on the cob to separate the kernels. Place kernels in a coated pan and roast for 10-15 minutes at 350 degrees.

             
Crab and Corn Chowder

2 tbsp olive oil
1 small yellow onion, finely chopped
1/4 c celery
2 garlic cloves, finely chopped
1/2 tsp dried parsley
Coarse sea salt, to taste
Freshly ground black pepper, to taste
2 medium red potatoes, peeled and diced, skin on
3 c chicken or fish stock
4 ears grilled or roasted sweet corn, sliced from the cob
1 c heavy cream (or soy milk)
3/4 lb crab meat, chopped

Heat olive oil in saucepan and saute onion, celery and garlic; about 5 minutes until translucent. Add potatoes and stock; bring to a boil. Reduce to a simmer and cook until potatoes are tender, about 15 to 20 minutes. Season with salt and pepper and add parsley. Add roasted corn and cream. Return to a simmer for a few minutes more. Add crab meat and cook for approximately 5 more minutes.

Garnish with parsley or bacon bits.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.

Lentil Soup

What do you do with the leftover lentils from yesterday’s salmon dinner? Make soup!

It sounds pretty crazy to be thinking of eating soup on a 90 something degree day outside. But it is freezing inside my house. So I decided a hot bowl of soup and some cornbread would be a great lunch for my brown couch Sunday. My goal is to catch up on all of my recorded shows and watch a few movies. Right now I am watching the Back-up Plan with Jennifer Lopez and, even though this was not part of my plan, it is actually pretty funny.

I did not have any sausage for this recipe so I shredded a chicken breast and used that instead. Lentils are extremely filling and will soak up the flavors of whatever liquid you decide to cook them in. Lentils are high in protein and fiber and low in fat. They're also packed with folate, iron, phosphorus, potassium and fiber. Unlike other legumes, lentils cook quickly without pre-soaking. Lentils come in three main varieties -brown, green and red.

Brown lentils can be cooked for about 20-30 minutes in water or broth and should not be overcooked because they'll become too soft and mushy. They are most commonly found in your local grocery store. Green lentils are also referred to as French lentils. Green lentils hold their shape well, but take longer to cook than other lentils, around 45 minutes. Red lentils are the nuttiest of the three and they are good in Indian dishes. You will most often find them in Indian or Middle Eastern markets.

Lentil Soup

1 pkg Andouille sausage
1 medium white onion, diced
1 pkg button mushrooms, sliced
2-3 cloves minced garlic
6 c chicken broth
1 lb dried lentils
½ c celery
1 8 oz. bag of fresh baby spinach
1/2 tsp thyme
1 bay leaf
Kosher salt and pepper
Olive oil

Heat a large pot or Dutch oven over medium heat. Slice the sausage into small cubes. Add sausage to pot and cook until slightly browned, approximately 5-7 minutes. Remove from pan and drain any excess fat with paper towels.

Add a tablespoon of olive oil to the hot pan and add the celery, onions and mushrooms; saute until translucent. Add minced garlic and saute for another minute. Add the thyme and bay leaf . Stir until spices are thoroughly combined.

Add the lentils. Stir. Incorporate the chicken broth and stir to combine. Increase heat to bring the soup to a boil. Once it begins boiling, reduce the heat to a simmer and partially cover the pot. Let simmer for approximately 30-40 minutes or until the lentils have become soft, puffed up and absorbed a good amount of the liquid.

Add the spinach, stirring to combine. Stir in the sausage. Add salt and pepper to taste.

All photographs are actual pictures of the recipe listed, prepared by Sweet Treats 'n Good Eats, and cannot be used without the owner’s consent.