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Black Bean and Quinoa Soup: Gluten-Free Recipe

April 2, 2012 By 4 Comments
black bean quinoa soup
I have been experimenting with different whole grains a lot lately, especially quinoa.  This Black Bean and Quinoa Soup is one of the more successful of resulting recipes.  The texture is somewhat thick (stew may have been a more appropriate title), so it is filling.  This bean and quinoa soup is very high in protein and fiber.  It also provides a good deal of iron and lycopene, from the addition of spinach and tomatoes.  It doesn’t get much healthier than this one.

Black Bean and Quinoa Soup
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Recipe type: Soup
Author: Robin Gagnon
Serves: 12-15
Ingredients
  • 1 lb. black beans. (pre-soaked and rinsed)
  • 1 tbs. olive oil
  • 2 cloves of garlic (crushed/minced)
  • 3/4 cup carrot (small diced) approx.1 extra large carrot
  • 1 cup dry quinoa
  • 9 cups (2 qts. plus a cup) chicken or vegetable stock
  • 2 bay leaves
  • 15 oz. can of petite diced tomatoes
  • spinach (1 can, or an 8 oz. bag of fresh baby spinach)
Instructions
  1. Rinse and soak the beans overnight. Drain and rinse again. Set aside.
  2. Put oil in large stock pot or dutch oven, over medium heat.
  3. Once hot add carrots and garlic, saute, until garlic is cooked through.
  4. Add the quinoa, stir and cook another minute.
  5. Add all the remaining ingredients except the spinach. Cover and simmer.
  6. After 2 hours, add spinach, and continue to cook until beans are soft.
Notes

Nice served with diced tomatoes and fresh herbs, as shown above. Also great with: salsa or sour cream. Tortilla chips or whole grain rolls make a great side with this soup.

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carrots and quinoa for soup

The carrots, garlic, quinoa and bay, before adding remaining ingredients.

Filed Under: Food, Gluten Free Recipes, light recipes, Soups, Stews & Chilis, Vegetarian Tagged With: , ,

Spicy Chicken, Black Bean and Sweet Onion Soup

January 17, 2012 By 7 Comments

I have been working on eating healthier this year, by eating less junk food & refined carbohydrates.  This recipe for Spicy Chicken, Black Bean and Sweet Onion Soup is a result of this endeavor.  It is high in protein and fiber, has a wonderfully flavorful broth and is quite satisfying.  You will be surprised how rich the broth is, especially considering the relatively short simmer time.

Spicy Chicken, Black Bean and Sweet Onion Soup
5.0 from 2 reviews
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Recipe type: Soup
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 45 mins
Total time: 55 mins
Serves: 6-8
Ingredients
  • 1 1/2 large sweet onions (quartered & sliced)
  • 1 tbs. oil
  • 1/2 tsp kosher salt
  • 2 chicken breasts (about a pound)
  • 1 qt. (4 cups) chicken broth
  • 1 can diced tomatoes (15 oz.)
  • 1 can tomato sauce (8 oz.)
  • 1 can black beans (15 oz) rinsed
  • 2 bay leaves
  • 1 tbs. paprika
  • 2 tbs. chili powder
  • 1/2 tbs pickled jalapeno (small diced)
  • 1 tsp balsamic vinegar
Instructions
  1. Put oil in dutch oven (or other soup appropriate pan), on med-high heat.
  2. Once hot, add sweet onions and salt. Saute, until soft.
  3. Cut the chicken into 1/2″ chunks, and add to pan, saute, until outside of chicken is cooked.
  4. Add remaining ingredients, expect for the balsamic vinegar. As soon as it shows signs of starting to boil, cut down to low, and simmer for 1/2 hour.
  5. Add balsamic and simmer for another 5 minutes.
  6. Serve as is, or with rice or tortilla chips.
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Not quite what you were looking for? Why not try my Classic Chicken soup recipe.

Filed Under: Recipes, Soups, Stews & Chilis

Pumpkin Bisque Recipe

November 15, 2011 By 7 Comments

pumpkin bisqueThis Pumpkin Bisque Recipe is deceptive.  It is quite rich and comes across as a decadent treat, but in reality it is actually quite low in calories and packed with nutrients.  No one will guess you are slipping them something healthy…lol.

It would make a wonderful first course for your holiday dinner.

Pumpkin Bisque Recipe

Ingredients:

1/2 a sweet onion rough diced

1 tbs olive oil

1/2 tsp sea salt

generous pinch of dried thyme

2 cups of cooked pumpkin

2 1/2 cups chicken stock

3 tbs neufchatal cheese

Directions:

  1. Put saucepan on med heat, add oil.
  2. Once pan is hot add onion sea salt and thyme.  Saute until the onions are soft.
  3. Add pumpkin, saute, and “smoosh” a bit.
  4. Once pumpkin is pretty well broken up, add stock.  Simmer for 1 hour.
  5. Add neufchatal cheese, stir and simmer for 2-3 more minutes.
  6. Take off burner and puree.
  7. Serve warm.  Some chopped nuts make a complimentary garnish.

4-6 servings

 

Filed Under: Food, Recipes, Soups, Stews & Chilis Tagged With: , ,

Hot n’ Sour White Bean and Rice Soup Recipe

November 10, 2011 By 4 Comments
hot n sour bean and rice soupThis Hot n’ Sour White Bean and Rice Soup Recipe is sort of a marriage of Asian Hot & Sour soup and Pasta Fagioli/Minestrone soup.  It has the heartiness of the European bean soups, yet the rice and tanginess of the broth make this soup seem a bit lighter.  This is not only a quick and easy soup to prepare, but is inexpensive to make, as well.

Hot n’ Sour White Bean and Rice Soup Recipe
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Recipe type: Soup
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 30 mins
Total time: 35 mins
Serves: 6-8
Fusion of Asian and Italian flavors result in a hearty and tangy soup.
Ingredients
  • 1/2 sweet onion (diced)
  • tsp. olive oil
  • 3/4 c. jasmine rice
  • 4 cups chicken stock
  • 1 can cannellini beans (15 oz.)
  • 1 can fire roasted tomatoes (15 0z.)
  • generous pinch dried thyme
  • 1 large bay leaf
  • 2 tbs apple cider vinegar
  • 1 tsp. hot sauce
Instructions
  1. Put oil in pan over med-high heat.
  2. Once hot, add onions and rice, saute until both have a little color, then add stock.
  3. Add the remaining ingredients, bring to boil, then cut down to simmer.
  4. Simmer until the rice is tender.
  5. Serve.
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hot and sour italian soup

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Making Classic Minestrone Soup with Knorr Homestyle Stock #NewKnorrStock

September 28, 2011 By 5 Comments

minestrone soupFall is in the air, and there is nothing like a homemade pot of soup on the stove on a chilly day.  I usually make traditional chicken soup, or kale and bean soup, but since I was trying out this new Knorr Homestyle Stock, I decided to use their recipe for Classic Minestrone.  The recipe and many more can be found right on the Knorr website.
knorr homestyle stock Knorr Homestyle Stock provides a new and convenient way to always have flavorful stock on hand.  While I do make stock myself on occasion, it is not always practical, and would never be enough to cover my need for it in recipes.  Sure you can freeze leftovers, but I personally don’t have a whole lot of spare freezer space.  Cartons of stock are another popular option, but these can be space hogs too, especially around the holidays, when a lot is needed.  Knorr Homestyle Stock is concentrated and packaged in small tubs, a real space saver.

knorr homestyle stock cupThe tubs are quite small, and the concentrate inside has a more gel-like, rather than sticky consistency.  I was surprised when the concentrated stock popped out of the tiny tub so cleanly.  Each tub makes 3 1/2 cups of stock.

Here is the minestrone soup recipe I got off the Knorr website.

minestrone soup recipeThe only changes I made to the minestrone recipe, when I made it this weekend, were the addition of a bay leave and extended simmer time. If you want to prepare this soup in the time they suggest, I would recommend dicing the carrots very small and reducing the amount of water to 4 rather than 5 cups.

Keep your eyes open for Knorr Homestyle Stock at a retailer near you.  I know it is currently stocked in Super Walmarts, since that is where I picked it up.

This project has been compensated as part of a social shopper insights study for  #collectivebias. All opinions and experiences presented here are my own.

Filed Under: Food, Soups, Stews & Chilis

Best Chicken Soup Recipe

May 12, 2010 By 7 Comments
Want to know how to make the best chicken soup that comes out perfect every time? This recipe makes a nice big pot of flavorful traditional homemade chicken soup.  The pasta (or rice if you prefer) is cooked separately and added at serving time, so it doesn’t get mushy.

chicken soup recipe

Best Chicken Soup Recipe
5.0 from 1 reviews
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Recipe type: Soup
Author: Robin Gagnon
The best chicken soup is easy to make.
Ingredients
  • 1 whole fryer
  • 1/2 – 3/4 lb. carrots
  • 1/2 a bunch of celery
  • 1 medium sweet onion
  • 1 packets of powdered chicken bouillon
  • 2 bay leaves
  • tsp dried parsley
  • salt
  • pepper
  • pasta or rice
Instructions
  1. Cut wings and legs off chicken, then cut the rear half of the back off (right through the backbone). Leave the remaining chicken intact.
  2. Heat a tbs. of oil in a large dutch oven or wide stockpot, on med-high heat.
  3. Lightly salt & pepper the cut off pieces then toss into the pan, and turn regularly until lightly browned.
  4. Add 2 1/2 qts of water to the pan.
  5. Nestle the chicken body into the pan using the remaining back like a stand. Part of the breast should remain uncovered.
  6. Add bay leaves to pot.
  7. Cover tightly, and simmer for an 1 1/2 hours.
  8. While chicken is simmering, dice up the vegetables.
  9. Remove chicken pieces with tongs, and set aside. The cut off pieces can be used in another recipe. Only the breast meat will be going in the soup.
  10. Strain the broth, into a large bowl, and skim the fat.
  11. Return broth to pan, add vegetables, parsley, and chicken bouillon.
  12. Simmer. While simmering cook al dente pasta or rice separately. (I use tubettini)
  13. When chicken breast portion is cool enough to handle easily, cut off the breasts and dice, add to soup when vegetables are almost tender.
  14. Simmer for approx. 15 more minutes.
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Frying chicken for soup

Frying chicken pieces to bring out extra flavor

simmering chicken for soup

Simmering chicken for soup. Notice breast meat is mostly above water line, so it basically steams.

Our family assembles the soup by the bowl, scooping in the amount of pasta we each want and topping with the stock filled broth. If you are serving a large number of people the pasta can be mixed into the pot, shortly before serving. The point to keeping the pasta separate is so it won’t get too soft, and left overs won’t have over swollen noodles.

homemade chicken soup

Best chicken soup ever!

Filed Under: Food, Poultry, Soups, Stews & Chilis Tagged With: , ,