VeganMofo: Vegetable Black Bean Soup

Veggie Black Bean

So, I am sitting at home today, waiting out Hurricane Sandy. The actual storm hasn’t really started, so we are thankful for the power. School and work are both closed and the family is getting restless. Instead of going completely bonkers indoors, we are trying to get things done.

Did a quick pantry clean-out to see what we have. I have no worries that we will ever go hungry during this storm. My kids might complain, but we’re good.
Came upon plenty of canned goods and decided to make this fantastic and easy black bean soup.
The smells were intoxicating pretty quickly, I didn’t want to wait to eat it, but it’s definitely worth it. It cooks up pretty quickly.

Vegetable Black Bean Soup
1 tbsp. vegetable oil
2 small onions, chopped
2 carrots, chopped
3 ribs of celery, chopped
1 red pepper, chopped
1/2 green pepper, chopped
5 cloves garlic, chopped
4 tsp. cumin
3 tsp. salt
2 tsp. ground pepper
2 cups vegetable broth
2 cans black beans
1 can chopped tomatoes
1.5 cups frozen corn
non-dairy sour cream (optional)
Heat up the vegetable oil in a large soup pot on medium-high.
Add in the onions, carrots, celery and chopped pepper. Cook for a few minutes.
Add in the garlic and the spices.  Cook another 5 minutes.
Add in the canned goods and vegetable broth.
Bring to a boil. Turn down the heat to medium low and cover the pot.
Cook for 30-40 minutes.

With a potato masher or an immersion blender, mash or puree some of the soup. You still want the chunks, but the pureed or mashed bits will help thicken the soup.

Cook another 10-15 minutes on low. Try it. Season with additional salt if necessary.

Serve with a dollop of sour cream.


Veggie Black Bean

Meatless Monday: Quinoa and Chickpea Loaf

I am always in search of easy recipes for dinners that require as few steps as possible to execute. So…when I found this recipe, it was very unlike me to snag it as possible option. When I saw this recipe on the Whole Foods website, I balked a little. I like things that require one dirty dish, one baking pan (maybe) and wham-mo. It should be done. This dish requires the extra step of whirring it in the Cuisinart. On a day when I had no time. I thought about taking various shortcuts, and I’m glad I followed through on this one. It was worth it.

Quinoa Loaf with Mushrooms and Peas (adapted from Whole Foods Market)

1 tbsp. olive oil
1 container of baby bella mushrooms, sliced
1 small zucchini, chopped
1 onion, chopped
5 cloves garlic, chopped
ground pepper
1 can garbanzo beans, rinsed and drained
3/4 cup oats
1/2 cup water
2 cups cooked quinoa
1 cup peas
1/4 cup chopped parsley
1 tbsp. fresh thyme, chopped
1 tbsp. fresh oregano, chopped
1 tbsp. fresh sage, chopped
1 tbsp. fresh marjoram, chopped
10 sun dried tomatoes, chopped
1 cup chopped red onion
1/2 head roasted garlic
1/2 cup ketchup
2 tbsp. mustard
2 tsp. soy sauce
1 tbsp. brown sugar

Preheat oven to 350.

Spray a loaf pan with some olive oil

Heat olive oil in skillet. Saute the mushrooms, zucchini, garlic and onions.

Add salt and pepper. Saute until onions begin to brown.

Process the chickpeas, oats, red onions and water in the food processor.

In a large mixing bowl, mix up the processed bean mixture, the roasted garlic, the fresh herbs, the quinoa, the sauteed veggies, the peas and tomatoes.

Press the mixture in to the loaf pan or shape in to a loaf shape and place in baking pan.

Make a glaze with the ketchup, mustard, soy sauce and brown sugar. Pour over the loaf.

Bake until firm and golden brown. Should take around an hour or so.

Cool a bit and transfer to a plate and slice.

It’s excellent when served with a mushroom gravy.  Enjoy!


Black Bean and Corn Salad

It’s been a hot summer.  The past few shabbats have been getting close to 100 degrees.  This does not make for happy campers in my house. We just want to zone out in front of the air conditioning vent and ignore the world.

Instead, I have things I have to do. I have kids I have to parent. I have guests I have to entertain. I do love both of those tasks. It’s just the stove/oven/blech thing that I despise on hot shabbats.

I have been making a lot of salads lately. Trying to get away with just a crockpot on for shabbat lunch. Seems to be working.  Make a bunch of assorted salads to go with my daughter’s beloved cholent. Everyone is happy.

One of the well-loved salads is a black bean and corn salad. Protein+crunch+veggies. You can’t go wrong!

Black Bean and Corn Salad

1 can black beans
1 can or white whole kernel corn or 2 cups frozen corn or about 3-4 ears of corn steamed and cooled down
1 small red onion, chopped
1/2 green pepper, chopped
1/2 red pepper, chopped
handful of cilantro, chopped
juice of 1 lime
2 tbsp. olive oil
dash of cumin

This is the easiest recipe I might ever have on my blog.

Chop everything up and mix it all together. You’ve got a fantastic side dish! Enjoy!

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