Black Bean & Pumpkin Soup

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 Beef Stew

Full credit for this one goes to the ADA's Diabetic Food Hub 

Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. Photo Credit: Adobe Stock.

Searing beef on the stovetop adds a few minutes to your slow cooker routine, but it’s well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long.

Ingredients:

• 3 tbsp flour

• 1 lb lean beef stew meat - visible fat trimmed and cut into 1-inch cubes

• 1 tbsp olive oil

• 3 cups low sodium beef broth

• 1 cup water

• 6 large carrots – peeled & chopped

• 8 oz mushrooms - chopped

• 1 large sweet potato (peeled and cubed)

• 1 onion - diced

• 1/2 tsp dried thyme

• 1/2 tsp black pepper

Preparation:

Place the flour in a large resealable plastic bag. Add beef and toss to coat.

Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned.

Transfer beef and all remaining ingredients to a large slow cooker.

Cover and cook in slow cooker on low for 8 hours.

Serve as is or over pearl barley cooked in beef broth. Tri-color quinoa is a good choice as well.

Blessed be... and happy cooking!

Venison Meatball Soup

Happy Friday, everyone! A few years ago we hosted a farewell gathering up at Sylvan Run for a good friend who was moving to Colorado. What better way to feed 9 adults than with 14 quarts of a hearty soup after a long day of sleigh riding like children? Whenever I'm upstate it seems that my earthy side really comes out in my cooking. This hearty soup was consumed nearly to the last drop amidst a low rumble of oooos, ahhhhhs and OMGs that just made my heart soar. Hope you like it as much as they did!

Ingredients:

· 2 lbs venison (or lean beef) chop meat
· 1 tbsp McCormick Grill Mates Roasted Garlic & Herb
· 1 lge egg
· flavored breadcrumbs
· olive oil
· 48 oz beef broth
· 4 cups water
· 20 oz pkg frozen baby lima beans
· 1 lge onion cut up
· Handful of baby carrots
· 2 zucchini cut up to bite size quarters
· 8-10 oz protobello mushrooms rinsed and cut in quarters
· 1 tsp black pepper
· 1/2 tsp oregano
· 1/2 tsp cumin seeds
· 1 cup ditalini
· 1 dry pint cherry tomatoes
· 1 cup chopped fresh spinach

Preparation:
Place chop meat in a large mixing bowl. Mix in the beaten egg and enough breadcrumbs to be able to shape meatballs. Add the roasted garlic & herb seasoning and roll 3/4" meat balls. Brown these in a large skillet or dutch oven with a little olive oil. Once browned on all sides, place the meat in a 7 qt crockpot.

Add the defrosted lima beans, onion, carrots, zucchini and mushrooms. Cover with broth and water and stir in the black pepper, oregano and cumin seed.

Cook on high for 4 1/2 hours. Add chopped spinach, whole cherry tomatoes and ditalini and cook another 30 minutes or until ditalini is soft.

Serve with some hot whole grain farm bread and shaved parmesan for those who like cheese on their soup.

Blessed be... and happy cooking!