Black Bean & Pumpkin Soup - A Chef Favorite

Now that Halloween is over, why not put your uncarved pumpkin to good use? :-) I actually buy extras so I can cube, vac seal and freeze the flesh for use all winter long.

Today, as the temps are dropping, it's time for a nice earthy soup with some very good health benefits. This recipe is adapted from SmittenKitchen.com who apparently found the original recipe in a copy of Gourmet magazine who first published it way back in the mid 1990s. Enjoy!

I have to say it... This is one of the best soup's I've ever made!

Ingredients:

• 3  15 oz cans black beans – rinsed and drained
• 1 cup canned peeled tomatoes – drained and chopped
• 1 1/4 cups yellow onion - chopped
• 1/2 cup shallots – minced
• 4 cloves garlic – smash-minced
• 1 tbsp ground cumin
• 1 tsp table salt
• 1/2 tsp fresh ground black pepper
• 1/2 stick (1/4 cup) unsalted butter
• 4 cups beef broth
• 15 oz can pumpkin puree – or make your own from Halloween pumpkins
• 1/2 cup dry sherry
• 1/2 lb cooked ham – 1/8” dice – Use diced chicken breast for a healthier version
• 3 tbsp sherry vinegar
• sour cream and lightly toasted pepitas for garnish

 

In a food processor coarsely puree beans and  tomatoes.  Process one can beans and all tomatoes. Then add and process cans 2  &3 one at a time.

In a 6-quart heavy kettle cook onion, shallot, garlic, cumin, salt, and pepper in butter over medium heat, stirring, until onion is softened and beginning to brown. Be careful not to burn the butter.

Stir in bean puree. Stir in broth, pumpkin, and Sherry until combined and simmer, uncovered, stirring occasionally, 25 minutes, or until thick enough to coat the back of a spoon.

While the soup is simmering, use the time to roast the pepitas.

Use a dry skillet and medium heat. Remove from pan as soon as you see the color you like.

Just before serving, add meat and vinegar and simmer soup, stirring, until heated through. Season soup with salt and pepper to taste if needed.

Serve soup garnished with sour cream and toasted pepitas... maybe a sprig of greens if you want to get fancy. Serve with a warm crusty bread... or... as we did... a toasted English muffin. :-)

Blessed be... and happy cooking!

Lentil, Barley & Chorizo Stew

 Adapted from a recipe by Lauren Sampson at Athlete Lunchbox.

This Red Lentil Stew with Chorizo is a delicious and satisfying twist on classic lentil soup. Packed with protein and fiber from the lentils and smoky chorizo, this hearty soup is bursting with flavor. I have substituted the original potatoes with pearl barley to make the soup more diabetic friendly. Enjoy!

Ingredients:

• 2+ tbsp olive oil
• 10 - 12 oz Argentinian (mild) chorizo - diced or sliced - your choice
• 1 yellow onion diced
• 2 carrots - peeled & diced
• 3 garlic cloves - minced
• 2 tsp cumin - adjust to your preferences
• 1 tbsp sweet paprika - adjust to your preferences
• 1/4 tsp crushed Aleppo pepper - adjust to your preferences 
• 1 tbsp brown sugar
• 1 tbsp red wine vinegar
• 8 oz red lentils - rinsed
• 1 cup pearl barley - long cook - rinsed
• 3.5 cups diced tomatoes - fresh
• 64 oz chicken stock - preheated
• Greek yogurt - as needed/desired

Preparation:

Heat 1+ tbsp oil in a large Dutch oven over medium high heat. Make sure you let it come to heat first before adding meat. Add the chorizo and cook until slightly crispy and oil has been released. Remove the chorizo (keep warm), but leave oil in pan. This will be used to fry off the vegetables and allowing that flavor to come through the dish.

Add onion and carrots (plus a little more oil if needed) and saute until soft and fragrant (approx. 5-10 minutes). Add garlic, spices, sugar and vinegar. Fry for another minute.

Add stock, barley, lentils and tomatoes. Pre-heat the stock so it doesn't take forever in such a large pan. Stir well and bring to a boil. Once boiling, reduce to a simmer for at least 40-45 minutes or until the lentils and barley are tender. You will find much of the stock soaked up by the barley. Keep extra stock handy for adjusting final consistency.

Adjust seasoning and heat level with yogurt or more Aleppo. Once it meets your flavor preferences, hit mixture with a stick blender until only slightly chunky.

Serve with the crispy chorizo and choice of toppings. A dollop of sour cream or Greek yogurt works well. Scallions or chives make a nice garnish, too. The original called for crusty bread but this diabetic found the dish to be just fine without. :-)

Blessed be... and happy cooking!

Slow Cooker Split Pea Soup

 This soup is adapted from a recipe found in ATK's Slow Cooker Revolution.

Ham Hocks, ham steak, a little heat and some lemon juice are what sets this split pea soup apart. I use multiple ham hocks because there's just not enough meat on them to satisfy me. The ham steak is great, but I prefer the mouth feel of the shredded pork. Enjoy!

Ingredients:

• 2 yellow onions - minced
• 4-5 cloves garlic - smash minced
• olive oil as needed
• 1/2 tsp dried thyme
• 1/4 tsp crushed Aleppo pepper
• 32 oz chicken broth
• 3 cups water
• 16 oz green split peas - check for stones etc - rinse
• 4 carrots - peeled and cut into 1/2" slices
• 2 bay leaves
• 1-3 ham hocks - whatever you can fit in your slow cooker
• 8 oz ham steak - cut into 14" - 1/2" pieces
• 1+ tbsp lemon juice - at the end - taste as you add
• salt & pepper as needed

Preparation:

Place onions, garlic, olive oil, thyme and Aleppo pepper in a glass bowl and microwave on high for five minutes, stirring halfway through. Transfer to slow cooker.

Add broth, water, split peas, carrots and bay leaves and give a light stir. Nestle the ham hocks into the mix, making sure they are submerged. Cook for 7-8 hours on low until you see the peas have broken up.

Remove the ham hocks and the bay leaves. After the hocks have cooled enough to handle, separate the meat from skin, fat and bones and shred. Cut up the ham steak and set both aside. Use a stick blender on the soup until it is creamy and uniform in color. You can adjust seasoning at this time if needed.

Stir in the two meats and continue cooking for another 20-30 minutes. Finally stir in the lemon juice to taste and make final seasoning adjustments if needed. 

Serve with homemade biscuits or warmed Italian bread.

Blessed be... and happy cooking!