Showing posts with label whole food plant based diet. Show all posts
Showing posts with label whole food plant based diet. Show all posts

Monday, March 9, 2015

Black Bean and Sweet Potato Soup

Author: Two Peas and Their Pod with modifications by Practically Frugal Family
Click here for printer friendly PDF

1 Tablespoon olive oil
1 red onion, chopped
3 cloves garlic, minced
1 large sweet potato, peeled and chopped (we use 2 and we don’t bother peeling them)
1 roasted red pepper, chopped
2 cans (15oz) low sodium vegetable broth (we use homemade veggie broth)
2 cups water (we omit because we like our soup thicker with more flavor)
3 cans low sodium black beans, rinsed and drained (we soak and cook dry beans ahead of time)
3 cans diced tomatoes with green chilies (we used frozen or canned tomatoes from our garden and add 3 cans of store bought green chiles)
1 Tablespoon chili powder (we like more! probably almost double)
2 teaspoons cumin (we like more!)
Dash of red pepper flakes (again, we like more! lots more!)
½ bunch of cilantro, chopped
salt and pepper, to taste (remember homemade veggie broth does not contain salt so you will need to add more than you except)

  1. In a large soup pot, heat the olive oil. Add the onion and cook until tender. Add in the garlic and cook for about 2 minutes.
  2. Stir in sweet potato and roasted red peppers. Cook for 5 minutes.
  3. Add in the broth, water, black beans, and tomatoes. Stir well.
  4. Add the chili powder, cumin, and red pepper flakes. Stir and toss in the cilantro. Stir again. Let the soup simmer on medium low for 30 minutes, or until the sweet potatoes are soft. (We like using our crock pot- After sauteing onions, sweet potato, and roasted red peppers add all ingredients to crock pot and cook on low for 4-6 hours)
  5. Season with salt and pepper and serve hot.

**You can garnish the soup with cilantro, avocado slices, cheese, tortilla chips, and/or sour cream. To freeze-cool completely and put the soup in freezer safe containers.

More recipes you may enjoy:
Spring Asparagus and Broccoli Soup
Quinoa Fried Rice
How to make free homemade veggie broth

Quinoa Fried Rice

Read the entire post about how to make your own free veggie broth from kitchen scraps by clicking here

Author: Modified version of recipe from Cooking for Keeps
Click here for a printer friendly PDF

1 cup quinoa (or 2 ½ to 3 cups leftover cooked quinoa)
1 ½ cup homemade veggie broth or water
1 onion, chopped
4 carrots, chopped
3 scallions, chopped and divided
4 garlic cloves, minced
½ teaspoon fresh ginger, minced (dry will work too)
1 Tablespoon olive oil
2 eggs, lightly scrambled (still raw), optional
1 cup frozen peas
Optional add ins: mushrooms, broccoli, zucchini, and/or corn

3 Tablespoons teriyaki sauce
5 Tablespoons soy sauce
1 ½ teaspoon sesame oil

  1. Rinse quinoa a few times in cold water. (Soaking version, optional: place rinsed quinoa and veggie broth with a Tablespoon of lemon juice in a saucepan and place in oven with oven turned off but oven light turned ON overnight)
  2. Bring quinoa and veggie broth (or water) to a boil in a medium saucepan, and then reduce to simmer.
  3. Simmer for 15-20 minutes until quinoa is fluffy and cooked through. Remove from heat and let set for 5 minutes or so. Then season with salt and fluff with a fork.
  4. Allow quinoa to cool and store in fridge, preferably overnight (optional but does taste better)
  5. Mix teriyaki, soy sauce, and sesame oil in small bowl. Set aside.
  6. Heat ½ Tablespoon oil olive in large saute pan over high heat. Add onion and carrot (and any add ins or other veggies except peas), cook about 2 minutes.
  7. Add 2 scallions, garlic, and ginger to the pan. Cook another 2 minutes.
  8. Add sauce and mix until well incorporated, about 2 minutes.
  9. Make a well in the center of the quinoa and pour eggs into the center, scramble and cook.
  10. Add peas and mix the entire pan together and cook everything is heated through.
  11. Add remaining scallion and serve.

Other recipes you may enjoy: