Black Bean and Tomato Soup

Here is a hearty soup for a cold winter evening, perfect for vegans if you use vegetable broth, but still hearty enough for the most carnivorous family members. This warms up well too, so pack leftovers into single meal sized containers tot take to work or school for a quick warm up in the microwave.

When served with a winter salad (see link here) and a grilled cheese sandwich, this would make a really hearty and healthy meal to top off a day of snow shoveling, skiing, or otherwise getting a good winter work out.

 Black Bean and Tomato Soup

1 T canola or olive oil
1/2 large onion (about 3/4 c), chopped
3 to 4 cloves garlic, minced, to taste
3 c cooked, unsalted, black beans, including liquid--divided
1 14 1/2 oz can diced tomatoes and chilies
1 c butternut squash puree
2 chicken or vegetable bouillon cubes
water
1 t cumin
1 t oregano
approximately 1 c (loosely packed) chopped cilantro, including stems

1. Saute the onion and garlic in the oil over medium heat, until the onions are translucent and starting to turn golden brown.
2.  Meanwhile, combine 1 1/2 c of the beans and the tomatoes and chilies and squash in a processor or blender and blend until smooth.
3.  Add the tomato and bean mixture to the onions, along with the bouillon cubes, cumin, oregano, and about 2 c water. (Fill the tomato can with water to rinse it out and add that to the mixture.)
4.  Bring the mixture to a boil, stir in the remaining black beans and cilantro, and taste, adjusting seasoning as necessary. If the mixture is too thick, you may want to add a bit more water.
5.  Turn the burner to medium low and continue to simmer about 20 minutes, to blend the flavors. The soup can be chilled at this point and reheated.
6.  Serve topped with yogurt and chopped cilantro if desired.  Makes about 6 one cup servings.

NOTE: If you have an immersion blender, you could add all ingredients except half the beans and the water to the sauteed onions and blend until the mixture is smooth. Then add the remaining beans and water, continuing with step 5 above.

Black Bean and Barley Vegetable Soup

Homemade soup is something most of us really like, but it can often seem like just too much effort. If all that chopping and preparation intimidates you, this recipe might be a good one to try. Yes, there is some prep work but the end result of perhaps half an hour (and probably much less) of kitchen work will yield a huge batch of soup.

After serving the soup while the house is full of wonderful aromas, you will still have plenty to refrigerate for later microwaved bowls on busy evenings and more for taking to the office for quick lunches. Then freeze some meal-sized portions for later hectic weeknight dinners. A lot of wonderful meals for remarkably little preparation overall.

 This soup also provides a wide range of options, from using almost all "pre-made" ingredients--canned beans, frozen onions, etc.--to a completely "home-made" version; just use whatever your time and budget allow. If you have a food processor, this is a great time to use it too, for preparing everything from the onions to the cabbage.

Even the "long cook" ingredients--black beans and barley--can be made more "convenient." The beans of course can be from a can, but you can also make your own beans ahead for convenience. Buy a pound or two of dried beans and cook the entire amount according to directions on the bag. Then you can freeze the beans in 2 cup portions (approximately the amount in a 15 oz can).

Barley is not available in a can--at least not in any store I've ever been in--so you will need to cook this yourself. If you use pearl barley, the kind most often available, you could start it cooking while you are gathering all the other ingredients and getting the onions sauteed. Since the hulled form (which is healthier--hulled is to pearl for barley as brown rice is to white) will take longer to cook, you either will need to start it cooking it earlier OR you could prepare a large batch ahead of time and refrigerate or freeze just as with beans. In this approach, you'll no doubt cook the barley with water; in that case, just use the broth in place of the water in the recipe. 

Black Bean and Barley Vegetable Soup

1 c hulled or pearl barley
3 c turkey or chicken broth (OR substitute vegetable broth for a VEGAN soup)
olive oil
2 c chopped onion (may use frozen if desired)
1 c diced celery
approximately 6 c shredded cabbage (may use cole slaw mix)
2 to 3 c organic carrot juice
1 15 or 16 oz can or jar Italian seasoned diced tomatoes
2 c cooked black beans (or 15 oz can, undrained)
2 c frozen corn (no need to thaw before adding)
1/2 c chopped bell pepper (frozen diced or sliced peppers may be used)
1  1/2 c frozen chopped kale (no need to thaw before adding)
5 to 8 garlic cloves, minced
1/4 c sun-dried tomatoes, chopped
1/4 c bottled red peppers, diced (use sweet or hot depending on your taste)
1 t basil
1 t Italian seasoning
1/2 t black pepper
4 to 5 c water, enough for desired consistency

1. In a large soup pot, bring the broth and barley to a boil. Turn heat down and simmer about 25 minutes for pearl barley, about 40 to 50 minutes for hulled. (This step can be done well ahead of time, with the barley refrigerated until ready to make soup.)
2. Meanwhile, saute the onion and celery in a small amount of olive oil over medium heat.

3. When the onions are light golden in color, stir in the cabbage, cover,  and continue cooking for another 5 to 10 minutes, until the cabbage is starting to soften.
4.  Add the remaining ingredients except the water. Gradually add water to reach desired consistency.
5..  Bring mixture to a gentle boil and reduce heat to low. Continue to simmer for about 30 minutes and taste, adjusting for seasoning at that point.
6.  Add more water if desired and simmer for another 30 to 60 minutes. Serve immediately or refrigerate or freeze for later. As with most soups, this will be even better the second day.

Makes 5 to 6 quarts of soup, depending on the amount of water added. Allow 1 to 2 cups of soup per serving.

SUBSTITUTIONS:

• If you don't have carrot juice, substitute additional broth for the carrot juice and add 2 to 3 c sliced or grated carrots with the other vegetables.
• Fresh or frozen spinach, coarsely chopped, can be substituted for the kale.
• An extra can or jar of diced tomatoes can be substituted for the sundried tomatoes.

Butternut Squash and Red Lentils, East Indian Style

Here's a perfect vegan dish that even meat-eaters will enjoy. First, the recipe as made for 10 to 12 people. This is easy to put together, and is great both for entertaining a crowd on a cold fall evening or for making ahead for several meals--it reheats well. In case you want to make a smaller amount and don't want to do the math, I have included an adjusted ingredients list as well. Just know that you may need to tweak the seasonings a bit more for the smaller batch.

(And if you haven't worked a lot with winter squashes, scroll down to the post just below this one for a lot of hints and two more butternut squash recipes to try.)

Vegan Butternut Squash and Red Lentil Stew

5 to 6 c cubed butternut squash (one medium, about 2 1/2 lb)--don't worry about being exact in this measurement--if your squash is a little bigger or a little smaller, that's okay!
2 c red lentils
1 1/2 c chopped onion (1 large)
1 c celery, sliced
1 1/2 c grated carrot
2 t garam masala
2 t garlic powder OR 4 to 5 garlic cloves, mashed
6 c water
6 vegetarian bouillon cubes (OR 3 of the larger size such as Knorr brand)
salt, cayenne pepper to taste
16 to 24 oz frozen peas
16 to 24 oz frozen cauliflower
2 to 3 t curry powder, to taste

1. To make peeling the squash easier, wash and pierce it in a few places with a fork or knife blade. Place in the microwave 4 to 5 minutes. Remove and cool enough to handle. Peel and cut into cubes about an inch or so in size.
2. Meanwhile, saute the onion, carrot, and celery in a little canola oil, until the onions are starting to brown.
3. Combine all ingredients except the peas, cauliflower, and curry powder in a large slow cooker. Cook on LOW overnight or about 5 to 6 hours, until the squash is soft and flavors are blended.
4. About an hour before serving, stir in the peas and cauliflower and curry powder to taste. Taste and adjust for salt and cayenne as well. You may need to turn the slow cooker to HIGH for the last hour if the frozen vegetables cool the mixture too much.

Serve over rice or with naan, pita, or other flat bread.

This amount will easily serve 8 to 10.

Note--if planning to freeze part of the batch, you may want to wait to add the peas and cauliflower until reheating. This is not absolutely necessary, but it will help retain maximum color retention.




Adjusted amounts for serving 4 to 6:

2 1/2 to 3 c cubed butternut squash (one small , about 1 lb, or half a medium squash)--don't worry about being exact in this measurement--if your squash is a little bigger or a little smaller, that's okay!
1 c red lentils
3/4 c chopped onion (1 medium)
1/2 c celery, sliced
3/4c grated carrot
1 t garam masala
1 t garlic powder OR 2 to 3 garlic cloves, mashed
3 c water
3 vegetarian bouillon cubes (OR 1 to 2 of the larger size such as Knorr brand)
salt, cayenne pepper to taste
10 to 12 oz frozen peas
10 to 12 oz frozen cauliflower
1 t curry powder, to taste

NOTE:
We have a cooperative grocery store in town with bulk spices and herbs, so I can buy small amounts of mixes like garam masala very reasonably. However, if you don't have that option, I found a recipe at http://allrecipes.com/Recipe/easy-garam-masala/detail.aspx to make your own garam masala with things you might already have in your cupboard. I haven't tried this, however, so can't attest to how it would work in this recipe.

Garam Masala

• 1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground pepper
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg

Directions

1. Mix cumin, coriander, cardamom, pepper, cinnamon, cloves, and nutmeg in a bowl. Place mix in an airtight container, and store in a cool, dry place.

Quick and Curried--A Vegan Soup to Savor

While I usually make soups in vat-sized quantities, this one is so quick to fix that the single meal size recipe is well worth trying. As this picture suggests, it is truly a good to the last drop meal!

Curried Cauliflower Soup

2 t canola oil
3 oz chopped onion (half a medium onion)
2 1/2 oz green apple (1 small), finely chopped or grated
8 oz frozen cauliflower
1 small minced garlic clove
1 to 2 t curry powder
1 Knorr Vegetarian Vegetable bouillon cube (these are twice the size of usual bouillon cubes; if you use another brand, you will need two cubes)
2 c water

Saute the onion in the oil until translucent. Stir in the apple and continue cooking until slightly softened, about four or five minutes. Add all the remaining ingredients, bring to a boil and reduce heat to medium low. Simmer for about 20 minutes, until the cauliflower is tender.

This may be pureed or served as is. Serves 3 to 4 as a main course, 4 to 6 as a side.

(By using a vegan broth or bouillon cube, this goes all the way to vegan, if that is what you are looking for.)

Chilled Soup--Just Right on a Steamy Day

With tomatoes, cucumbers, and peppers at their prime either in your backyard garden or at the local Farmers' Market, now is a great time to make up a batch of gazpacho for a cool lunch or light dinner.

Note that I didn't capitalize "gazpacho." According to some of the feedback at http://markbittman.com/sunday-supper-gazpacho
this term has been stretched far beyond what the original ethnic recipe includes...and I will admit that what I have learned to call gazpacho is pretty far from some of these comments. So let's just call my version Chilled Garden Soup. Whatever the label, enjoy!

The recipe here will make enough for two to three generous servings, but it can easily be doubled for guests or kept in the refrigerator for a couple of days of quick and cool lunches.

As usual, this recipe should be a guide more than a rigid instruction manual. Your preference may be for different proportions of the various vegetables or you may want to go with the "traditional" gazpacho mix that includes no onion or garlic at all. Start with these proportions, taste, and then adjust as desired.

Chilled Garden Soup

2 to 3 cups tomatoes, cut in large chunks or thick slices (don't bother to peel!)
1 cup cucumber, cut in chunks
1/4 c chopped onion
1/4 c green or red bell pepper
1 clove garlic
1 T balsamic vinegar
1 t dried Italian seasoning
salt and black pepper to taste
fresh basil, if you have it

Combine all vegetables in a blender and process until slightly chunky. Add seasonings and taste, adjusting as necessary. Though you can eat this immediately (and the aroma will make it hard to resist), it is better after chilling for an hour or two.

Crusty bread is a great accompaniment and perhaps a few cheese cubes or some cottage cheese or boiled eggs to add protein to make it a nutritionally complete meal--without ever touching the stove or oven!