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Black Bean Soup

By Cole :: January 09, 2006 @ 09:28 PM

For the Crockpot

Soak - 1/2 pound black beans overnight.

The following morning:

Combine

Beans
32 ounces of vegetable stock
1 coarsely chopped onion
2 sliced bell peppers (1/2 bag of frozen bell peppers will suffice)
1 tsp salt
1 tsp chili powder
1 tsp oregano
1/2 tsp cumin
1 tsp of garlic (or 4 cloves fresh)

Cook for 12 hours on low. Puree with stick belnder before serving.
More beans and less stock may be used for a thicker consistency which is excellent served over rice.

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Black Bean Soup

By Cole :: October 24, 2004 @ 11:41 AM

•3 Cups Black beans -- sorted and rins
•6 Cups water
•7 Cups Vegetable Stock
•1 Can Diced tomatoes (no salt preferred)
•2 Stalks chopped celery
•1 Carrot - chopped
•1 Onion - chopped
•4 Cloves of Garlic (minimum)
•2 Bay leaves
•1 Tsp Basil
•1 Tsp Oregano
•1 1/2 TB Lemon juice
•6 TB Dry Sherry
•2 Cups Corn (optional)

Soak the black beans in the 6 cups of water overnight in a large pot. Drain the soaking water and refill soup pot with the 7 cups of ff vegetable broth the add and cook for 2-2 1/2 hours until beans are soft (remove half the amount of beans and reserve for purrering then add tomatoes, celery, carrot, onion, garlic, bay leaves, oregano, basil, lemon juice, and sherry. Return purrered portion.

Nutrition (per serving): 226 calories, Total Fat 2 g (10% of calories) Serves 6

Notes: Makes a better topping for rice then a soup.

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Split Pea Soup

By Cole :: October 24, 2004 @ 11:34 AM

• 3 cups dry split peas
• 7 cups water or veggie stock
• 1 bay leaf
• 1/2 to 1 tsp dry mustard
• 2 cups minced onion
• 4-5 medium cloves garlic, crushed
• 3 stalks celery, sliced thin
• 2 medium carrots, sliced or diced
• 1 small potato, cut in half lengthwise and sliced thinly
• 1 tsp salt (reduced from 2 tsp, you can reduce it further or omit it)
• fresh-ground black pepper
• 3-4 Tbls balsmaic vinegar

 Place split peas, water or stock, bay leaf and dry mustard in a large
 soup kettle.  Bring to a boil, reduce heat to lowest setting, and simmer
 for about 20 minutes, partially covered.  Add onion, garlic, celery,
carrots, and potato.  Partially cover and simmer for an additional 40
minutes, stirring occasionally.  Add pepper, vinegar, and salt if desired.
Serve topped with fresh tomato and/or minced parsley. 

Notes: Cooking time is incorrect, need at least 90 minutes to 2 hours for dried peas to soften. Hassan likes extra potato in his soup. Dijon or spicy mustard can be subbed for dry. 3 cups of peas refers to dry measurement, not scaled measurement (ie - not 24 ounces). FInal product has thick stew like consistency, add more broth or water to thin if desired.

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Vegetable Soup

By Cole :: October 24, 2004 @ 11:32 AM

•2/3 cup sliced carrot
•1/2 cup chopped onion
•2 garlic cloves, minced
•1 can broth (beef, chicken, or vegetable)
•1 regular-size can diced tomatoes, with juices
•1 cup chopped cabbage
•1/2 cup green beans
•1/2 teaspoon dried basil
•1/4 teaspoon dried oregano
•1/4 teaspoon salt
•pepper to taste
•1/2 cup chopped zucchini

Spray a large saucepan with nonstick cooking spray. Saute carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, tomatoes with juices, cabbage, beans, and seasonings. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and cook 3-4 additional minutes.
Can be served hot or chilled.

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Baked Potato Soup

By Cole :: October 24, 2004 @ 11:26 AM

•4 baking potatoes (about 2 1/2 pounds)
•2/3 cup all-purpose flour
•6 cups 2% reduced-fat milk
•1 cup (4 ounces) reduced-fat shredded extra-sharp cheddar cheese, divided
•1 teaspoon salt
•1/2 teaspoon black pepper
•1 cup reduced-fat sour cream
•6 vegetarian bacon slices, cooked and crumbled
•Chives for serving

Preheat oven to 400°. Pierce potatoes with a fork; bake at 400° for 1 hour or until tender. Cool. Peel potatoes; coarsely mash. Discard skins. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large Dutch oven; gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick and bubbly (about 8 minutes). Add mashed potatoes, 3/4 cup cheese, salt, and pepper, stirring until cheese melts. Remove from heat.

Stir in sour cream. Cook over low heat 10 minutes or until thoroughly heated (do not boil). Sprinkle each serving with cheese, chives, and bacon.

Yield: 8 servings (serving size: about 1 1/2 cups soup, 1 1/2 teaspoons cheese, 1 1/2 teaspoons onions)

CALORIES 329 (30% from fat); FAT 10.8g (satfat 5.9g, monofat 3.5g, polyfat 0.7g); PROTEIN 13.6g; CARBOHYDRATE 44.5g; FIBER 2.8g; CHOLESTEROL 38mg; IRON 1.1mg; SODIUM 587mg; CALCIUM 407mg;

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Mushroom Barley Soup

By Cole :: October 23, 2004 @ 09:47 AM

•1 Cup Barley
•6 Cup Vegetable Stock
•1/2 Cup Red Wine
•1/4 Cup Bragg's Amino Acids
•1 pound (2 regualr containers) fresh mushrooms - any variety
•1 Small package (handful) dried mushrooms - any variety
•2 stalks of celery
•1 medium onion
•2 small carrots
•5 cloves of garlic
•2 bay leaves

Rehydrate dried mushrooms in warm broth and wine combination. While mushrooms are rehydrating, saute onion, celery, garlic, carrots and mushrooms just to sweat them. Add to stock. Drain rehydrated mushrooms, adding liquid to remaining vegetable stock and amino acids. Roughly dice mushroom and add to stock. Add 1 cup of barley, simmer for one hour. Adding more liquid as needed.

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