Our favorite... Black Bean Soup!

This is a soup we can eat all year round!  Usually we like our soups when it is cold outside and the wood stove is cranked up!  Black Bean soup is good with haystacks because it is thicker, it is good as nachos, or it is good just as soup with some fresh cilantro and tortillas.  It soup freezes well and will keep in the fridge for 2-3 days before you want to serve it.  I like to make my black beans ahead of time and have then in the fridge or in the freezer so the dish is quick and easy.  The first part of the post is how I make my black beans.  It is best to make them ahead so this meal is quick and easy or just to have on hand for a quick meal.  And black beans are really good with potatoes or sweet potatoes and steamed vegetables.  So dual post in one!

Having fresh cilantro in the garden or in the fridge is wonderful for this soup!  And the soup can be mild or spicy depending on what you want to put in it.  I make it mild for the kids and then Paul & I add either jarred jalapenos, pico de gallo or hot sauce.

First of all, how to make the black beans... I soak and sprout my legumes, grains and seeds before using them.  It helps with abdominal pain and we absorb the nutrients from the food better when it is soaked and sprouted.  Add 2 cups (or 1 lb bag of black beans) to a 1/2 gallon jar and fill to the top with water.  These sprouting lids can be purchased online or at your local health food store.  And soak overnight or up to 24 hours.

After 24 hours drain off the water and rinse.  The black beans can be used at this time or they can be sprouted for another 1-2 days.  Make sure to rinse the beans 2x a day.  They soak up a lot of water.  From 2 cups of beans they become 5 1/2 - 6 cups of beans after soaking for 24 hours.

After they have been soaked they need to be cooked (cooking them before making the soup is ideal but if cooking in a slow cooker all of the ingredients can be placed in a slow cooker and cook on low for 6-8 hours).  I like to use a pressure cooker to cook my legumes because it is quicker and fairly easy.

Add 2 TBS onion powder, 1 tsp garlic powder, 2 TBS chik-like seasoning, 1 TBS cumin, and 5-6 cups of water to the pan and cook for 1-2 hours in a traditional pan on the stove or 6-8 hours on low in a slow cooker or for 15 minutes at pressure in a pressure cooker.

Make sure to add the 5-6 cups of water!  Once the black beans are cooked (cook them ahead of time it is so much easier) prepare the vegetables.

For the Black Bean Soup I like to add several vegetables.  1 large onion, 2 peppers (color of your choice), 2-3 carrots, 1-3 cloves of garlic, 4 oz mushrooms (not pictured, gives it a meaty type texture very delicious).  I like to use a vegetable chopper to make them as small as possible.

And then the kids can help me chop.  Once the vegetables are prepared them can chop them up and of course they like helping.

Saute the vegetables in 1/2 cup of water.  Oil is not necessary because of the water.  Saute for 5-8 minutes or until the vegetables are to desired tenderness.  (When the cooked black beans are added it only needs to heat up so make sure the vegetables are done.)

Then add 1 tsp salt 1/4 tsp cayenne pepper (optional), 1/2 tsp basil, 2 TBS chik-like seasoning, 2 TBS cumin.  Let it saute for 1-2 minutes longer.

Then add the cooked black beans and mash them a few times or use an immersion blender and add another 2-3 cups of water.  And leave on stove for 15-20 minutes to warm up and let flavors mix.

Black Bean Soup

6 c black beans, cooked

1 large onion, diced

1 green pepper, diced

1 red pepper, diced

4 oz mushrooms, diced

3 garlic cloves, minced

2 carrots, diced or shredded

1 tsp salt

1/4 tsp cayenne pepper (optional)

1/2 tsp basil

2 TBS cumin

2 TBS chik-like seasoning

3+ c water

Instructions

1. Saute vegetables in ¼ c water on low setting until tender.

2. Add remaining ingredients and 3+ c water until desired consistency.

3. Use a masher or immersion blender and mash/blend a few times.

4. Simmer for 15 - 20 minutes.

Enjoy!

Creamy Vegetables Over Potatoes

Potatoes are such a welcome treat in the colder months but sometimes they can be boring.  I came up with a topping that brings together the vegetables, beans and a comfort type sauce.  This is a great sauce that can also be served over rice or noodles as well, it is very versatile.  My husband said it is kind of like a stroganoff just a healthier version without the dairy.  Also this is a recipe that is good as a leftover, I like to make recipes that can be a leftover at least once a week.  

The sauce is good over rice, noodles, potatoes, sweet potatoes or any other winter squash.  It is a simple one dish meal.

Before I start I like to get the cashews soaking.  Soaked cashews blend up better and seem to make them creamier.

Any combination of vegetables and legumes will work in this.  I used broccoli, carrots, celery, mushrooms, onions, peppers and cooked garbanzo beans.  (I like to have beans and legumes cooked and in the freezer at all times so I can prepare a meal quicker.)  Chop up the vegetables in small pieces (about the size of the garbanzo beans).

Saute the vegetables in 1 cup of water with the lid on for 10 - 15 minutes or until vegetables are tender.

After cooking for 10 - 15 minutes add the cooked garbanzo beans and cook another few minutes to warm the beans.

While the vegetables are cooking prepare the sauce.  Blend together the soaked cashews, arrowroot powder (or cornstarch), chicken like seasoning, nutritional yeast, salt, and water.  And add blended sauce to the pot of vegetables and garbanzo beans.  

Over medium high heat cook sauce for 5-7 minutes or until desired thickness.

Creamy Vegetables

3/4 cup cashews (+2 cups of water to soak cashews, discard water & rinse after soaking)

1 onion, chopped

1 head broccoli, chopped

3 carrots, chopped

2 celery stalks, chopped

8 oz mushrooms, chopped

1/2 red or orange pepper, chopped

2 cups garbanzo beans (or 1 can)

1 TBS arrowroot powder (or cornstarch)

2 TBS chicken like seasoning

2 TBS nutritional yeast flakes

1/4 - 1/2 tsp salt

2 cups water

Directions:

1. Soak cashews in 2 cups of water while preparing the vegetables.

2. Chop vegetables and cook in 1 cup of water for 10 - 15 minutes or until vegetables are to desired tenderness.  Add garbanzo beans after cooking vegetables for 10-15 minutes.

3. While vegetables are cooking prepare sauce.  Discard water from soaked cashews and rinse.

4. Blend soaked cashews, arrowroot powder, chicken like seasoning, nutritional yeast, salt and water and add to vegetables.

5. Cook sauce for 5 - 7 minutes or until desired thickness.

6. Serve over rice, noodles, potatoes, sweet potatoes, or other winter squash.

7. Also tastes good with a little extra garlic.  Some may be new to the little to no salt will want to add some garlic salt on top of the sauce.

It is a yummy dish and very easy!   

Taco Salad

I have to say I had so much fun cooking up bulgur wheat and adding it to our taco salad!  It was one of those grains that I did not experiment with because I did not make the time.  For those of you who are gluten free soaked quinoa works well in this recipe (I would like to try teff or millet in it but have not tried it but I will!).  I usually just make some chili beans and serve them with a big salad, salsa and guacamole.  So this was a fun, healthy addition to our taco salad.  Bulgur wheat is high in iron, vitamin B-6 and magnesium so adding it to some beans and salad is a great idea!  

When I tried the bulgur wheat plain it was kind of bland but it went well with all of the other vegetables and it gives it a nice texture.  It has that texture that I know my clients who have been meat eaters in the past enjoy.  So this is a great alternative for you and it is healthy!

First (I forgot to take a picture of the bulgur wheat cooking...), I cook the bulgur wheat.  1/2 cup of bulgur wheat and 1 cup of boiling water and simmer for 15 minutes in a covered pan.  After it is finished just set the cooked bulgur wheat aside.  I like to cut up the vegetables small.  After the vegetables are prepared saute them in 2 TBS of water for 5-7 minutes (or until tender).

Add the cooked bulgur wheat and saute for 1-2 minutes more and then add the seasonings and saute for another 1-2 minutes while stirring.

Finished bulgur wheat and ready for the taco salad!

I think it has a nice looking texture!  And the texture in the mouth is wonderful too!  It makes about 3 cups of bulgur wheat.

I added 2 cups of my chili beans (recipe at the bottom of the page at that link) or any of your favorite chili beans or pinto beans if you do not like spicy.

Our taco salad is: lettuce, spinach, tomato, red onion, peppers, olives, green onions and cucumbers.

Then mix it all together... And add your favorite guacamole or avocado!  Yum!  We also like it with tortilla chips.  The blue corn chips or the corn chips with flax!  Such a filling meal and so good for you!

Taco Salad

1 small onion, minced

3 - 4 mushrooms, minced

1/3 red or yellow pepper, minced

2 cups bulgur wheat (cooked ahead of time)

1 TBS onion powder

2 tsp garlic powder

1 tsp chili powder (optional for those who like it spicy)

1/2 tsp salt

1 TBS cumin

1. Cook 1/2 cup of bulgur wheat in 1 cup of water for 15 minutes.  Set aside.

2. Saute onion, mushrooms, and pepper for 5-7 minutes in 2 TBS of water or until golden.

3. Add bulgur wheat and stir wheat and saute another 2 minutes.

4. Add seasonings (onion powder, garlic powder, chili powder, salt and cumin) and saute another 1-2 minutes.  Remove from heat.

5.  Add 2-3 cups of chili beans.

6. Serve with salad, guacamole and chips.

Enjoy!

Split Pea Soup to warm on a cold day!

I think taking pictures is one of my favorites things to do besides cook or maybe bake... And I have to say that Split Pea Soup is one of our favorites soups!  It is easy, cheap, hearty, and healthy!  But it is not photogenic at all!  It does not look pretty when taking a picture of it.  Green mash is what I think of but if one just closes their eyes and takes a bite the image of it will go away because it tastes so good!  The secret to this split pea soup is that I put a sweet potato, onion, carrots and celery in it to help enhance the goodness of the soup!  It is a very tasty soup and my kids do not mind eating it.  It is helpful when they eat the foods I make.  As long as it is not spicy they will eat anything!

See not that glorious of a picture... but when making the soup it does help to know what it shall look like in the end!

I prepare the vegetables (pictured here is an onion, 3 carrots, and 3 celery stalks) by using my onion/vegetable chopper so it is quicker and all of the pieces are the same size.  And I like to saute them (use a 6 quart pot to cook the soup) before adding the seasonings and split peas.  I use 1/2 - 1 cup of water to saute and saute for 10 minutes on medium high and covered.  (Split peas cook very quickly so in order to avoid split pea casserole, as Paul would say, I like to saute the vegetables ahead of time so they do not take very long to cook once the split peas have been added.) 

Just another picture here with the sweet potato on top.  I saute all of the vegetables together.

Once the vegetables have been sauteed for 10 minutes I add the seasonings and the split peas and then the water.  I use my homemade chicken - like seasoning, nutritional yeast (good B vitamins), dried parsley, salt and garlic powder.  Stir well to incorporate everything together.  And bring to a boil and then cook over low heat covered for 20-30 minutes or until the split peas are to desired tenderness.  

Split Pea Soup

1 large onion, chopped

3 carrots, chopped

3 celery stalks, chopped

1 large sweet potato, chopped

2 TBS chicken-like seasoning

2 TBS nutritional yeast

1 TBS dried parsley

1 tsp garlic powder

1/2 - 1 tsp salt 

1 lb (2 cups) split peas

6-8 cups of water (use judgment the more water the more brothy)

1. Heat a 6 quart pot with 1/2 - 1 cup of water.  

2. Prepare vegetables and saute vegetables in the pot of water for 10 minutes on medium high.

3. Add seasonings, split peas, and water.  Stir well to incorporate ingredients together.

4. Bring to a boil.  Simmer for 20-30 minutes or until desired tenderness.

5. This makes about 8 large bowl fulls and goes well with a green salad and corn muffins.

Enjoy!

Carob Peanut Butter Balls

What a yummy treat!  Since giving up chocolate because I learned it gives me severe headaches I have re-fallen in love with carob!  As a kid we would go to campmeeting (for our church) and I would go to the food tent just to enjoy carob milk.  It was so delicious!  Carob is not chocolate and it should not be compared.  It is a different treat and a fun one!  My kids really enjoy this treat and it is fairly healthy.  It still have sugar in it so it should not be eaten a lot but it is a fun dessert!

You can see the texture from the oats.  They are very simple and can be put together in just 10 minutes.  I like to put them in the freezer before eating.

I used 1/3 cup of organic coconut palm sugar (which is brown sugar) but honey or maple syrup can be used as well in the same amount.  And 4 teaspoons of carob powder.

Then add 1/4 cup of milk (I used vanilla almond milk), 1/4 cup of natural crunchy peanut butter and mix together and heat just until it is warm enough to mix in the oats.

Once the mixture is warm add in 1 cup of oats (rolled or instant or a combination of both) and mix well.  I let it sit for a 1-2 minutes because when I tried to roll them right away they were too warm and I had more on my hands then in the balls.  I can get 18 carob balls out of this batch.  Then freeze them for 10-20 minutes.

They store well in the freezer or the fridge for several days.  They do not last long in our house.  I am thankful the kids like them.  It makes it easy to make one treat for all of us.

Lukas enjoyed rolling the balls with me.  We had a fun time making them and licking our hands!

Carob Peanut Butter Balls

1/3 cup sugar/sweetener

4 tsp carob powder

1/4 cup milk (any plant based milk will do)

1/4 cup natural crunchy peanut butter

1 cup oats (instant or regular rolled)

1. Mix together the first 4 ingredients and warm the mixture for 1 minute in the microwave or for 2-3 minutes on the stove on medium heat (stir often so it does not stick to the pan).

2. Remove from heat.  Stir in the oats and let sit for 2-3 minutes.

3. Roll into balls.
4. Place in freezer for 10-20 minutes before enjoying.
5. They will keep for 3-4 days in the fridge or freezer.

Enjoy!

Curry Potatoes

My family loves Indian curry dishes!  It is such a fun way to cook!  And it is so pleasing to the palate!  It is nice that my family enjoys different tastes so we can enjoy a variety of foods.  This dish is a great dish to eat as a soup or over rice and of course with a salad.  It is only good as a leftover for maybe one day.  When you leave okra for too long after it has been cooked it becomes very gelatinous.  So it is best to enjoy it the day when it is made.  This is also wonderful served with papadum which is an Indian lentil cracker that can be found in Indian stores.  We bake it so it is not cooked in oil.

If eating as a soup it is tasty with some fresh cilantro.

Saute the spices/herbs in a 1-2 TBS water for 5 minutes.

Add the vegetables and water and cook until the potatoes are tender.

It is good served over rice and with fresh cilantro.  Fresh cilantro is really good with most Indian dishes.

We enjoy it with a big salad too.

And served with papadum (Indian lentil cracker).

Curry Potatoes

4 Red Potatoes, chopped

1 cup green peas (frozen is best)

1 small onion, chopped

3 carrots, chopped

2 cups okra, chopped in slices

3 garlic cloves, minced

2 tsp garam masala (can be purchased in an Indian food store or some stores will carry this item)

1 tsp coriander

1 tsp cumin

1 tsp turmeric

1/4 tsp ginger (can be fresh)

1/2 tsp salt (or to taste)

Directions:

1. Prepare vegetables by chopping and set aside.

2. Saute garlic and spices (garam masala, coriander, cumin, turmeric, and ginger) with 1 TBS water on medium low with lid on for 5 minutes.

3. Add 1 cup of water, potatoes carrots, and onions to the soup pot and cook on medium high for 10 minutes.

4. Add 4 cups of water, okra, and frozen green peas to the soup pot and cook on low for 20-30 minutes or until vegetables are tender.

5. Serve with basmati rice or as a soup. 

6. Garnish with cilantro and with a big salad.

Enjoy!

Fajita Burritos - A Healthier Option

One of our favorite types of food to eat is Hispanic cuisine.  We have always enjoyed eating fajitas, burritos, tacos, etc.  There are so many fun ways to eat this type of food.  The only problem is the fajitas are cooked in oil and make us feel so heavy after eating them.  Fajitas can be cooked in a little water without the oil which is fine but I learned a new way to cook them… Why not bake them in the oven and then the flavors can slow cook in the oven and they taste so yummy!  It is a very easy way to make them and then you can leave them in the oven while cutting up the salad for your meal as well.  I like to make my mashed beans ahead of time and just heat them up when I am ready to use them.  The beans freeze well so they can be made a week in advance.  Here is the recipe for my chili beans.

Even though there are several stops for this recipe, once it is finished it is very easy to reheat and eat for more than 1 meal.  (It is a great leftover.)

All of the vegetables came from the garden which made it more fun to eat.  

Cut into shapes you want in your fajita burrito.  We like strips so it fits in the burrito shell nicely.

I use parchment paper on the cookie sheet to avoid spraying the pan with oil.

Bake in a 375 degree preheated oven for 20-35 minutes.  We like them just tender or al dente.  They are very good when they have a slight crunch left.

A closer look at the yummy vegetables!

It is nice to see the vegetables still in their cut form and not all mushy.

I arranged them with some homemade pinto beans and a salad.

It is a perfect meal because it has everything you need in a meal.  No dairy needed in this recipe.  All of the flavors mixed so well together.  I used equals amounts of the salad, pinto beans, and fajita vegetable.  Green onion is best then it did not taste like onions only.  The fajita vegetables can be served over rice, with tortilla chips, or corn tortilla.  The fajita vegetables keep well in the fridge for 3-4 days.  They are very good with just tortilla chips and beans as well.

Fajita Burritos

1 yellow squash, sliced

1 zucchini squash, sliced

4 oz mushrooms, sliced

1 medium onion, sliced

1 large tomato, large pieces

1 yellow pepper, sliced

1 green pepper, sliced

1. Slice vegetables and place on a cookie sheet that has been covered with parchment paper.

2. Preheat oven to 375 degrees.

3. Bake vegetables in the oven for 20-35 minutes or until al dente.

4. Serve with mashed beans, salad and in a burrito shell, over rice or with tortilla chips.

Enjoy!