Mom's Famous Black Bean Soup

My mom has perfected this recipe over the years, and because I always monkey with perfection, I made a couple of minor changes. This recipe has ruined me for Black Bean Soup at restaurants, its that good.

Ingredients:

2 Tbsp Olive Oil
1 med. sweet onion, chopped fine
1 shallot, chopped fine
2 stalks of celery, chopped
4 cloves garlic, minced
1 tsp dried cumin
1 tsp dreid oregano
4 (15.5 oz) cans of black beans (I like Goya exclusively), rinsed and drained
3 C water and 2 vegetable boullion cubes
1/4 C dry sherry (NOT cooking sherry)
cooked brown rice for serving.
optional for garnish:
chopped shallots
chopped hard boiled eggs
shredded cheddar
sliced jalepeno
sour cream

Saute onions, celery, cumin and oregano in olive oil for 8 min, until translucent. Add garlic, saute another 1-2 min. Add black beans, water and boullion, and bring to a boil. Lower heat and simmer uncovered for 30 min. Add dry sherry and simmer 5 minutes. Garnish with desired items and a small bit more of dry sherry. Serve over brown rice or quinoa.

black bean and tomato quinoa

Another recipe from the girls pot luck...this one was soooo yummy AND healthy! And good for anyone who is vegan and/or gluten intolerant....Thank you Sandy for bringing this!

Black bean & tomato quinoa

2 teaspoons grated lim...e zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted (I used vegan butter for my girl Joy Guiga)
1 tablespoon oil
1 teaspoon sugar (I used organic, unrefined)
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
1-2 green onion, chopped
1/4 cup chopped fresh cilantro

Wash quinoa in 2 changes of cold water. Put quinoa in a pot with 1½ – 2 cups of water; bring to boil. Then turn the fire down low to a simmer & cover to steam. Cook for 20 minutes (or until it’s reached its desired softness).

Meanwhile, whisk together lime zest & juice, butter, oil, & sugar in a large bowl.

Add dressing to quinoa & toss until dressing is absorbed. Stir in black beans, tomatoes, green onion, & cilantro. Mix well.

Salt to taste & enjoy!

Quinoa and Black Beans

This dish was even tastier than I thought. Quinoa (pronounced Keen-wa), is known as the "Mother Grain." it has been around for centuries and is so high in nutrients, protein, and fiber. This recipe was tasty and healthy. I served it one night as a main meal with vegetables and the next night as a side dish. It is even good cold!

Quinoa and Black Beans

1 T EVOO
1/2 sweet onion, chopped finely
3 cloves garlic, minced
3/4 C uncooked quinoa
1/4 C dry white wine
3/4 C Chicken stock (can sub vegetable stock)
1/4 tsp cayenne pepper
zest and juice of 1 lime
salt and pepper to taste
1 C frozen corn kernels, thawed
2 (15oz) cans of black beans, rinsed and drained
large handful chopped fresh cilantro
1 heaping tsp cream cheese
1 heaping tsp queso sauce

Heat EVOO over medium heat, stir in the onion and saute until translucent (about 5-7 min), add garlic, saute 1-2 minutes. Add wine and stir. Add quinoa, chicken stock, lime juice and zest, cayenne pepper, salt and pepper and bring to a boil. Cover, reduce heat to med low and simmer 15 minutes.

Stir corn and black beans into saucepan and simmer 5 minutes more. Mix in cilantro, cream cheese and queso and stir until well combined. Voila!

black bean pasta salad

I love pasta salad, and I think the addition of black beans really makes it heartier and healthier. I usually use whole wheat pasta or enriched pasta (Ronzoni Healthy Harvest or Ronzoni smart taste are the best).

Black Bean Pasta Salad

1 can black beans, rinsed and drained

3 plum tomatoes, seeded and diced

juice and zest of 1 lime

1 jalepeno, chopped (seeds and all...leave seeds out if you are fraid)

1 T EVOO

2 T red wine vinegar

1 Tbsp dijon mustard

1/3 C chopped cilantro

1 tsp curry powder

salt and pepper to taste

1/2 C frozen sweet corn (it will thaw out quickly)

1/2 C salsa

3 Tbsp low fat mayo

1 Cup uncooked pasta (I used spirals)

2 C shredded colby jack or pepper jack cheese

Cook pasta according to package directions, drain and rinse until cool. While pasta is cooking whisk together EVOO, vinegar, mustard, curry powder, salt and pepper, and mayo. Toss Black beans, corn, tomatoes, jalepeno, lime juice, lime zest, cilantro, and salsa. Toss drained pasta, black bean mixture and dressing mixture. Fold in cheese. Voila!

Cremini Mushroom Lentil Soup

Sooo...it is getting to be soup weather, and I had a bag of dried lentils in my cabinet...so what is a girl to do?! Make up a soup recipe! it was really good, sorry the pictures look like puke!

Cremini Mushroom Lentil Soup

1 T Evoo

small vidalia onion, chopped fine

3-4 cloves garlic, minced

1 (6oz) pkg cremini mushrooms (also baby bellas), roughly chopped

1/2 C dry sherry, divided (NOT cooking sherry)

5 C Chicken or Vegetable stock (not broth)

1 and 1/2 cups dried brown lentils, rinsed and drained

salt and pepper

3 bay leaves

1/4 tsp curry powder

crushed red pepper to taste (optional)

1 med red potato (peeled and cut into small cubes)

1/4 C half and half

1 Tbsp Butter and 1 Tbsp flour for roux (optional thickener)

Immersion Blender

Heat oil in over med heat. Saute onion about 7 minutes, until translucent. Add garlic and saute another minute. Add mushrooms, and sherry, salt and pepper and 1/4 c dry sherry and raise to med high heat. Saute 6 minutes and add carrots, stir and cook another 1-2 minutes. Add lentils and stir and add chicken stock, bay leaves, curry powder. Cover and bring to a boil. Lower heat to med and simmer about 10 minutes. Add potatoes and simmer another 20 minutes, until potatoes and lentils are tender. Remove bay leaves and puree some of soup with immersion blender (this will thicken it slightly). Taste and add seasonings if needed. Add half and half and stir. I love thick soups, so I melted some butter in a small pot over med and add flour and whisk to make a roux. Cook a few minutes until golden and no longer smelling like flour. Add ladle of soup to roux and whisk. Turn off heat, add roux mixture back to soup and whisk. Adjust seasonings and add crushed red pepper if you like. Let sit to thicken about 10 min on low heat. Serve with sour cream or greek yogurt dolloped on top.

Black Bean and cheese Quesadillas--healthy

These were really great! Yield 2

1 recipe of my Black Beans Ole http://karenskooking.blogspot.com/2007/08/karens-black-beans-ole.html

2 South Beach whole wheat wraps (tortillas)

low fat mexican shredded cheese (I use Sargento)--as much as you want (I used about 1/2 cup)

guac (I used this great premade kind--wholly guacamole, because no ripe avocados at the store)

low fat sour cream

Make the Black Beans Ole and spread them on the 1/2 of the wraps and top with some cheese. Fold in half and spray with a little olive oil. Grill them in a pan over med until browned on each side. Cut in half and serve with a Tbsp of Guac and tsp of sour cream. We ate it with steamed garlic broccoli.

Warms the Cockles

MMMMM....Chili! I love it, this was my first time ever making it, and I am so pleased with the result. I literally poured over chili recipes for the last week, and came up with one that I really love. Hubby loved it too, I made it for the MU/KU game and MU won!!!! Good luck charm! we like it spicy, so adjust seasonings to suit your taste.
Enjoy!

Karen's soon to be famous Spicy Two Bean Chili

2 Tbsp. Olive Oil
1 med. Mayan Sweet Onion, chopped (use any sweet onion)
3 cloves garlic, minced
1 1/2 lbs 95% lean ground beef
1tsp ground coriander
1/2 tsp cumin
1 1/2 Tbsp Chili Powder
1/2 tsp ground oregano
2 tsp Cayenne

sprinkle of cinnamon
2 bay leaves
3 Jalepenos, sliced (not seeded)
1 (29 oz) can crushed tomatoes
1 (29 oz) can tomato sauce
2 tsp tomato paste
pinch of sugar
1 can Great Northern Beans, rinsed and drained
2 cans black beans, rinsed and drained
1 bottle dark beer (i used Sam Adams Boston Ale) minus 2 swigs ( ;
salt and pepper to taste
Red Pepper Flakes and Cholula hot sauce to taste (any hot sauce will do, I like this one)

Saute onions over med heat in olive oil until translucent (about 8 min). Add garlic and saute another minute. Add beef and brown the meat over med high. (about 10 or so minutes). Add all spices except bay leaves and stir. Add bay leaves, sugar, Jalepenos, tomatoes, tomato sauce and beans and bring to simmer. Add beer. Remember to take two swigs---you earned it! Allow to simmer for about 45 minutes to an hour covered. Discard bay leaves. Taste and add salt and pepper, hot sauce and other seasonings to suit your taste. I put it in a crock pot and kept it on warm for about 2 hours. Serve with shredded colby jack cheese, sour cream and sliced jalepenos. I served it over a little bit of macaroni elbows. It is even better the second day.

Black Bean and Corn Salad

1T EVOO
2T red wine vinegar
1T dijon mustard
1 tsp curry powder (or cumin--your choice)
1/3 c chopped cilantro
15 oz can black beans, rinsed and drained
1/2 c froz sweet white corn
2 plum tomatoes, seeded and chopped
cheese and or shredded chicken optional

Mix first 4 ingredients for dressing, set aside. Combine cilantro, black beans, corn (do not need to thaw unless serving immediately), tomatoes. Mix dressing with black bean mixture. You can also put in chicken or many different kinds of cheese, or even jalepeno. This is very low cal, filling and yummy!

Karen's Black Beans Ole!

These are approximate because I never measure, you do not need to for this recipe. This is great as a side dish for quesadillas, and also over brown rice or as the inner part of a burrito.

1 can Goya Black Beans, rinsed and drained
1tsp EVOO
1tsp garlic paste (or one clove garlic, minced)
1/2 C Dry sherry
juice and zest of 1 lime
1 jalepeno, sliced thinly--seeds and all! I likey spicy
cilantro, fresh, chopped (about 3 T)
1 heaping Tbsp of Queso sauce (I like the one from Costco)

Saute garlic in EVOO for about a minute and add drained beans, sherry, lime zest and juice, and Jalepeno and bring to a boil. Simmer for about 10 minutes or until Jalepeno is cooked and very little liquid remains. At this point, add cilantro and cook 1 minute. Take off the heat and Mash about 1/2 of bean mixture. Stir in queso sauce. Enjoy!