Category: Soups

A quick and easy stew that uses items you already have.

Ingredients:

• 2 teaspoons olive oil
• 1/2 cup onion, chopped
• 1/3 cup uncooked couscous
• 1 cup fat-free, less-sodium chicken broth
• 1 cup canned black beans, drained
• 1 teaspoon canned chipotle chile in adobo sauce, minced
• 1 (14.5-ounce) can stewed tomatoes, undrained
• 1 tablespoon sliced green onions
• 1 tablespoon low-fat sour cream

Preparation:
Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.

Add beans, chipotle chile and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

Makes 2 servings: 1 1/2 cups stew, 1 1/2 teaspoons green onions and 1 1/2 teaspoons sour cream serving size.

NUTRITION FACTS

Amount Per Serving

Cals: 330 From Fat: 16

Total Fat: 5.7g

Cholesterol: 3mg

Sodium: na

Total Carb: 58.6g

Dietary Fiber: 10.1g

Sugars: na

Protein: 13.7g

Ingredients:

• 2 tablespoons olive oil
• 1 medium-sized onion, chopped (about 1 1/2 cups)
• 2 teaspoons whole cumin seeds
• 1 pound dry black beans, picked over and rinsed (2 1/2 cups)
• 2 large cloves garlic, pressed
• 1 1/4 teaspoon salt
• 2 large red bell peppers, halved and seeded
• 1 teaspoon Dijon mustard
• 1/3 cup cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 to 2 jalapenos, seeded and diced
• Zest of 1 orange

Preparation: Heat 1 tablespoon oil in 6-quart pressure cooker over medium-high heat. Add onion and cumin and saute 3 minutes or until onion softens. Add 7 cups water, beans, garlic and 1 teaspoon salt.

Lock pressure cooker lid in place. Bring to high pressure. Reduce heat and cook at high pressure 25 minutes. Remove from heat and allow pressure to come down naturally before removing lid. (If beans are not tender, cover and simmer over medium-low heat until fully cooked.)

Meanwhile, preheat oven to broil. Roast bell pepper halves skin side up on baking sheet 15 minutes or until skin is charred. Wrap in wet paper towels until cool enough to handle. Rub off skins. Coarsely chop one pepper and puree it with mustard, remaining 1 tablespoon oil, and 1/4 teaspoon salt in mini-chopper or blender. Cut remaining pepper into 1/2 inch dice.

Stir diced red pepper, cilantro, lime juice, jalapenos and orange zest into soup. Ladle into bowls. Spoon 1 tablespoon red pepper puree in center and swirl. Serve immediately.

NUTRITION FACTS

Amount Per Serving

Cals: 258 From Fat: na

Total Fat: 4.5g

Cholesterol: 0mg

Sodium: 448mg

Total Carb: 43g

Dietary Fiber: 10g

Sugars: 4g

Protein: 13g

Dry sherry enhances the flavor of this traditional favorite.

Serves 4 to 6

Ingredients:

• 1 pound dry black beans
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1/2 cup chopped celery
• 2 tablespoons butter or margarine
• 3/4 pound smoked ham hock
• 1/2 lemon
• 4 whole cloves
• 1 (10-1/2 ounce) can beef broth
• 1 bay leaf
• pinch of ground thyme
• 1/4 cup dry sherry (optional)
• 1 cup sour cream (optional)

Preparation: Rinse and drain beans. Discard damaged beans and any foreign material. Place in a saucepan; cover with 6 cups water and boil for two minutes. Cover pot; soak for one to four hours. Discard soaking water.

Sauté onion and garlic in butter or margarine over medium heat until tender. Add celery and sauté further 5 minutes.

In a 4-quart pot, combine soaked beans, sautéed vegetables and ham hock. Cut half lemon into quarters and stick a clove into each. Add lemon quarters, broth, 6 cups water, bay leaf and thyme to beans; stir well.

Bring to a boil; reduce heat. Cover and simmer until beans are tender, 1 to 1-1/2 hours. Remove ham hock and reserve for another purpose. Discard bay leaf. Puree soup in blender or food processor. Return soup to pot. Stir in sherry if desired. Garnish each serving with a dollop of sour cream if desired.