Kidney Bean Soup with Lime Yogurt

Now that we’ve had the tiniest turn in the weather here in New England, I feel as though I can post a soup recipe again without being driven from the free land of the internets ūüėČ

This soup is high in protein, low in fat, and has a wealth of vitamin A.¬† It’s also got a fantastic thick and creamy consistency.¬† As far as flavor goes you get the standard kidney bean with the tangy yogurt and sweet lime all at once.¬† Then that’s all rounded out with the cumin & chili powder for a wonderful finish.

Ingredients:

1 medium onion, chopped

1 carrot, chopped in 1/2-inch pieces

1 celery stalk, chopped in 1/2-inch pieces

4 medium garlic cloves, chopped

3 cups + 1 TBS chicken or vegetable broth

3 TBS tomato paste

1 TBS ground cumin

2 TBS ancho chili powder

1 TBS dried Mexican oregano

1 15 oz. can red kidney beans, rinsed & drained

salt and pepper to taste

Lime yogurt

1/2 cup plain Greek yogurt

1 TBS lime juice

1 TBS chopped fresh cilantro

Directions:

  • Chop onions and garlic, carrots and celery & set aside

  • Heat 1 TBS broth in medium-sized soup pot and saut√© the onion in the broth over medium heat for about 5 minutes, stirring frequently
  • Add garlic, carrots, celery, and continue to saut√© for a minute
  • Add broth, tomato paste, kidney beans, and spices and bring to a boil
  • Once it comes to a boil, reduce heat to medium-low and simmer uncovered for another 15-20 minutes, until the vegetables are tender ¬∑
  • Make lime yogurt by combining yogurt, lime juice, and cilantro in small bowl
  • Puree the soup in a blender in small batches
  • Season with salt and pepper to taste
  • Reheat, and pour into serving bowls, top with lime yogurt, and serve

I opted to serve this soup with a side salad topped with edible flowers (greens & flowers from Old Friends Farm).

This recipe inspired by a post on WHF.

J

Southwest Salmon & Black Beans

This dish was the best way that I have ever had salmon prepared.¬† It’s zesty and flavorful, has a great variety of textures, and is super-healthy.¬† Grilling the fish avoids stinking heating up the house on these days of 90+ degrees and ridiculous humidity, and it allows it to get a great crisp on.

I can honestly say that I was weary of using all of the herbs called for in the dressing.¬† I love mint, but I love it in desserts, and sometimes it weirds me out to have it in a savory dish.¬† Well not this time.¬† The cilantro, basil and mint meld together and you taste none of them individually, but the combination is smooth and wonderful.¬† Now if I can only figure out how to use of the remaining 4 lbs. of mint in my back yard, I’ll be all set….

I opted to take creative liberties with the recipe that I followed (of course) and served the beans on the side with some jasmine rice that had been cooked in chicken broth.¬† It was probably unnecessary as both Neil and I were so stuffed by the end of this meal that is was silly, but I was initially worried that a piece of fish on top of lettuce wasn’t going to cut it with our appetites.

Ingredients:

1 ¬Ĺ ¬†lb salmon

1 small onion, minced

1 small red bell pepper, diced 1/4 inch

4 medium cloves garlic pressed

1 TBS +¬† ¬Ĺ ¬†cup chicken or vegetable broth

2 cups or 15 oz can black beans, rinsed & drained

1 ¬Ĺ ¬†TBS ancho chili powder

2 cups chopped lettuce (like butter or romaine)

Dressing:

4 TBS fresh chopped cilantro

2 TBS fresh chopped mint

2 TBS fresh chopped basil

5 TBS fresh lemon juice

4 TBS olive oil

1 TBS chopped pepitas

salt and pepper to taste

Directions:

  • Season salmon with salt and pepper and set aside
  • Heat 1 TBS broth in a skillet and when it begins to steam add the onion, bell pepper and garlic and saut√© over a ¬†medium heat for about 5 minutes
  • Add 1/2 cup broth, black beans, and ancho chili powder. Cook for another 10 minutes and season with salt and pepper to taste
  • While the beans are cooking, preheat your grill
  • In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pepitas, salt and pepper
  • Grill the salmon for about 10 minutes (your grill should be between 400 and 500 degrees)
  • Serve the salmon on a bed of lettuce, topped with the dressing, with beans on the side

J

Moroccan Eggplant with Garbanzo Beans

This is a vegetarian dish where there is so much going on flavor-wise, you never even realize that there’s no meat.¬† Sweet chunks of red bell pepper meet with tart pieces of eggplant and meld together in the spices for a fantastic stew that is rich in vitamin c and fiber.¬† The chewy little raisins reconstitute in the sauce and add yet another level of texture.

Ingredients:

1 large onion, cut in half and sliced thinly

5 medium cloves garlic, minced

1 medium red bell pepper, cut into 1-inch chunks

1 medium eggplant, peeled and cut into 1-inch cubes

pinch of red pepper flakes

2 tsp turmeric

1/2 tsp garam masala

1 15 oz. can garbanzo beans, rinsed & drained

2 cups cooked lentils

1/2 cup tomato sauce

1-1/4 cups + 1 TBS chicken or vegetable broth

1/2 cup raisins (I used a variety of golden, Thompson & red flame)

1 TBS chopped fresh cilantro

salt and pepper to taste

Directions:

  • Heat 1 TBS of broth in a large skillet and saut√© the onion over medium heat for 5 minutes, stirring frequently
  • Add garlic, red bell pepper, eggplant, garam masala, and turmeric

  • Stir to mix it up, and add remaining broth and tomato sauce
  • Stir again, cover, and cook over a medium-low heat for 15 minutes, stirring occasionally
  • Add garbanzo beans, lentils, red chili flakes, and raisins and simmer for another 5 minutes
  • Season with salt and pepper. Serve topped with chopped cilantro

This recipe was inspired by a post on World’s Healthiest Foods.

J

Black Bean Soup

In my ongoing quest to discover recipes low in fat and high in protein, fiber and nutrients, I came across this one.¬† While it’s not necessarily what I would term “soup weather” in New England right now, this really doesn’t heat up the kitchen all that much, and it’s packed with flavor.¬† The yield on this recipe is such that Neil and I each had heaping bowls of soup for dinner and there was equally as much left over so I froze it (which will come in handy this weekend when I’m running around like a lunatic prepping food-stuffs to co-host a baby shower with my sister) so it will easily feed four.

Ingredients:

1 medium onion, minced

4 cloves garlic, chopped

2 TBS ancho chili powder

3 cups + 1 TBS chicken (or vegetable) broth

1 small zucchini, quartered and diced

1 cup chopped collard greens

1 15 oz can diced tomatoes

1 15 oz can black beans, rinsed

1 cup frozen yellow corn

1 4 oz can diced green chili

1 roasted red pepper

1 tsp dried Mexican oregano

1 tsp ground cumin

1/4 cup pepitas

1/2 cup chopped fresh cilantro

salt and pepper to taste

Directions:

  • Heat 1 TBS broth in a medium soup pot. Saut√© onion and garlic in broth over medium heat for about 5 minutes
  • Add red chili powder and mix to coat
  • Add broth, zucchini, collard greens, and tomatoes and cook for another 5 minutes
  • Add beans, corn, green chili, roasted red peppers, oregano, and cumin
  • Bring to a boil on high heat, then reduce heat to medium-low and simmer, uncovered, for 15 minutes
  • Add chopped cilantro, pumpkin seeds, salt, and pepper

We decided to have a nice fresh green salad with our soup.  It was a great combination because there was something cool to pop in our mouths when the heat of the soup got to be a bit much.

J

Cumin dry-rub Ribs with Pineapple Salsa

Here’s a recipe that would be great for your 4th of July festivities.¬† A dry rub that you can make ahead and smother some ribs in and let them hang out in the fridge for a day or two before you slow cook them, then grill them off to perfection.¬† The rub has just a few simple, savory spices, and there’s also a glaze of sweet, sticky, spicy sauce.

Ingredients:

1/4 cup ancho chile powder

1/4 cup plus 1 tablespoon ground cumin

Kosher salt and fresh ground pepper

1 rack baby back ribs

1 jalape√Īo, seeded and thinly sliced

4 garlic cloves, smashed

1/2 cup plus 2 tablespoons fresh lime juice

1/2 cup honey

1 pound fresh pineapple rings, sliced about 1/2 inch thick

2 tablespoons brown sugar

1/4 cup finely diced red onion

1/2 cup chopped cilantro

Directions:

  • In a small bowl, combine the chili powder with 1/4 cup of cumin, 2 tablespoons of salt and 1/2 teaspoon of pepper
  • Set the ribs in a cooking dish, rub all over with spice mixture, cover with plastic wrap and refrigerate

ribs coated thickly in the dry rub

  • When you’re ready to cook them: preheat the oven to 350¬į
  • Add a small bit of water to the bottom of the cooking dish and bake the ribs for 45 minutes, until just tender
  • Cover with foil and bake another 30 minutes
  • Meanwhile, puree 1/2 of the jalape√Īo with the garlic and 1/2 cup of lime juice, add in the honey and the remaining 1 tablespoon of cumin
  • Pour the glaze mixture into a saucepan and simmer over low heat until thickened, about 15 minutes
  • When the ribs have cooked to tender, raise the oven temperature to 450¬į or light your grill
  • Brush the ribs with half of the glaze and bake or grill for about 20 minutes
  • Brush with the remaining glaze for a sticky finish
  • Grill the pineapple rings over high heat, turning once, about 5 minutes (or pan fry them in a cast iron skillet over a high heat for 2-3 minutes) and set aside to cool

pineapple rings ready for the grill

  • Dice the pineapple and transfer to a bowl and add the brown sugar, onion, cilantro, and remaining 1/2 jalape√Īo and 2 tablespoons of lime juice. Season with salt and pepper

Pineapple Salsa

We served this with a black & pinto bean salad.

cumin rubbed ribs with sweet & spicy glaze, pineapple salsa, and black & pinto bean salad

This recipe was inspired by Food and Wine.

J