TOMATO BLACK BEAN SOUP: Low Fat, High Health, Big Flavor

I don’t think I’ll ever get sick of expressing my love for soup. It’s so easy – you just need take some leftover veggies and a food processor to make something healthy and delicious!

This soup is from a cookbook recipe, so while I can’t take the credit, I CAN tell you it was absolutely tasty and bursting with bright flavors. This makes a great year-round meal.

This one comes to us from what I truly believe is one of the best cookbooks to come out in the last year – Kim Barnouin’s Skinny Bitch: Ultimate Everyday Cookbook. I’m a bit of a cookbook junkie, and people often ask me what would be a good book especially if they aren’t already familiar with vegan cooking. THIS book should be on your list. It’s beautiful, full of gorgeous color photos, and the recipes are simple enough that you don’t need to feel like a culinary student to make something amazing.

Skinny Bitch Black Bean and Tomato Soup (p. 99)

INGREDIENTS:

  • 2 Tbsp oil (olive, grapeseed, etc.)
  • 1 small white or yellow onion, chopped
  • 2 cloves of garlic, minced
  • 1 large red bell pepper, chopped
  • 1 tsp chili powder
  • 1 tsp cumin
  • two 15 oz. cans of black beans
  • 1 large 28 oz. can of stewed tomatoes
  • 1/2 cup corn, fresh or frozen
  • 3 cups vegetable broth (*I recommend using “Better Than Bullion” brand, mix with water)
  • 1 cup water
  • 1 tsp dried oregano
  • 1/4 tsp red pepper flakes
  • 2 tsp worcestershire sauce *** Find a veg-friendly kind, you can use Wizard’s brand or search online for other recommendations!
  • juice of half a lime
  • 1/2 tsp salt
  • *** If you want it spicy, add some cayenne pepper
  • 1 Tbsp chopped green onions  (garnish)
  • 1 Tbsp chopped fresh cilantro (garnish)

Heat the oil in a large soup pot over medium heat. Add the onion and saute 3-4 minutes until soft. Add the garlic and red bell pepper, and saute about 30 seconds. Add the chili pepper and cumin, and stir until combined.

Add the black beans, tomatoes, corn, broth, water, oregano, red pepper flakes and worcestershire sauce. Stir and simmer about 15 minutes.

(NOTE: When I first typed this I wrote “ass the black beans”. I won’t begin to try and explain what that could mean, so be thankful I changed it to ‘add’ or we’d all be very messy.)

Transfer half of the soup to a food processor or blender. DON’T BLEND YET. Let soup sit in there about 10 minutes to cool off. Then blend until creamy.

Add the blended half of the soup back to the pot with the unblended soup. Add lime juice and salt.

Garnish with green onions and cilantro. You can also use crushed tortilla chips, lime wedges, red pepper strips or avocado!

This makes about six servings, and check this out: one serving only has 180 calories and 9 grams of fiber! So eat it up.

Advertisements

Skinny Bitchin’, Again: Curried Chickpea Cakes

In case you didn’t quite get the gist of my previous post about the new Skinny Bitch: Ultimate Everyday Recipes by Kim Barnouin, YOU NEED TO GET IT. Invest the $20 you were going to spend on take-out, and put it toward this wonderful recipe collection.

Here’s another reason why: the curried chickpea cakes. Literally, from start to finish, these probably only take about 10-15 minutes (really!), use very few ingredients so they are super inexpensive, and half the work can be done ahead of time so you just warm them up for dinner!

So, please give all credit to that skinny bitch Kim, and then get the book. Or at the very least, make these right away.

Skinny Bitch Curried Chickpea Cakes

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 1/3 cup green onions or scallions, roughly chopped small
  • 1/3 cup coconut milk
  • 2 tsp cane sugar, OR 1 tsp agave nectar
  • 2/3 cup bread crumbs (unseasoned, I used whole wheat)
  • 1 tsp curry powder
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground cumin
  • *I also added 1/2 tsp cayenne pepper
  • 2/3 cup cooked brown rice (have this cooked and ready to go!)
  • 1/2 tsp. salt
  • grapeseed oil or sesame oil for pan searing (I used sesame)

Add chickpeas and green onions to a food processor, and pulse until everything is ground and mixed together. Transfer to a large mixing bowl.

Add the coconut milk and dried spices and mix with a wooden spoon or spatula. It will form a dough-like consistency.

Add cooked brown rice and salt, and mix.

Mold mixture into balls and press, to make 8-10 patties.  *If you aren’t ready to eat them right away, put wax paper down on a baking sheet, put patties on sheet, and cover with saran wrap. You can put them in the fridge until you are ready to eat!


In a large pan, add enough oil to thinly coat the bottom of the pan, and heat on a medium temperature. Add patties and sear until the bottom os browned, about 3-4 minutes, then flip to brown the other side. Take them out of the pan and place on paper towels to help remove excess oil. Continue until all patties are cooked.


That’s it! I told you it was easy. I made these with a salad of kale, carrots and spicy peanut sauce. The chickpea cakes are great on their own, but you can add a fresh salsa or chutney on top.


Upon eating dinner, we (all two of us) came to a unanimous decision that these are absolutely delicious and we need to have them at least once a week.

And here’s the best part: if you have all the spices and oil on hand, ALL YOU HAVE TO BUY are green onions, coconut milk and a can of chickpeas. If you have some of those on hand, all the better.

I dare you to try and save some for leftovers.