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Reader Recipe: Black Bean Tortilla Soup

Yum Community — Tue, 10 Nov 2009 12:50:10 -0800

This story was written by member SweetPeasMom and comes from the Kitchen Goddess group in the YumSugar Community. The soup looks like it would make a wonderful cold-weather dinner. It's quick, simple, and perfect for busy weeknights. Check out her recipe when you read more

Amy's Kitchen: Black Bean Vegetable Soup

FitSugar — Mon, 21 Jan 2008 13:30:00 -0800

I am a huge fan of foods from Amy's Kitchen. They're made from mostly organic vegetables, and she only uses ingredients that you'd use when cooking. Her frozen bowls and entrées are delicious and easy to make when you need a healthy and filling meal but don't have time to make it yourself, and they're really affordable too. She also makes a whole variety of canned soups. I recently tried the Black Bean Vegetable. Want to know what I thought? Then read more.

This soup tasted okay, but it definitely wasn't my favorite food from Amy's Kitchen. I liked that it wasn't too spicy, and the consistency was smooth except for the crispy kernels of corn. I love eating foods where I can see actual pieces of real veggies, and this soup had pieces of carrots, potatoes, and celery, which was a plus. This soup was just a little too bland and boring and seemed to be missing something.

Serving Size	1 cup (half the can)	2 cups (whole can)
Calories	130	260
Total Fat	1.5g	3g
Saturated Fat	0g	0g
Cholesterol	0mg	0mg
Sodium	430mg	860mg
Carbs	25g	50g
Fiber	5g	10g
Sugar	6g	12g
Protein	6g	12g

The recommended serving size is half a can, but that's definitely not enough for a meal. If you end up eating both servings at once, it's only 260 calories, and you get 10g of fiber and 12g of protein. So it's pretty healthy, but tastewise I prefer Amy's Vegetable Barley Soup.

Fast & Easy Dinner: Turkey and Black-Bean Soup

partysugar — Tue, 18 Nov 2008 06:45:31 -0800

A delicious, filling soup need not simmer on the stove all day, this recipe comes together in less than a half an hour. Smoky bacon, juicy turkey, and fresh spinach combine to make a dish that is balanced and flavorful.

Cocoa and chili powders provide Mexican-style aromas. Leftover chicken is a great substitute for the turkey.

To look at the recipe - this soup would be a great meal the day after Thanksgiving - read more.

Turkey and Black-Bean Soup
From Food and Wine

Ingredients

1/4 pound sliced bacon, cut crosswise into 1/4-inch strips
1 onion, chopped
1 tablespoon chili powder
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon Tabasco sauce
2 teaspoons dried oregano
2 teaspoons salt
1/4 teaspoon fresh-ground black pepper
1 3/4 cups canned crushed tomatoes in thick puree (one 15-ounce can)
1 quart canned low-sodium chicken broth or homemade stock
1 2/3 cups drained and rinsed canned black beans (one 15-ounce can)
1 1-pound piece cooked deli turkey, cut into 1/2-by-1/2-by-1/4-inch slices
10 ounces spinach, stems removed, leaves washed and cut crosswise into 1-inch strips

Directions

In a large stainless-steel pot, cook the bacon until crisp. Remove with a slotted spoon and drain on paper towels. Pour off all but 1 tablespoon of fat from the pot.
Reduce the heat to moderately low. Add the onion to the pot and cook, stirring, until translucent, about 5 minutes. Stir in the chili powder, cocoa, Tabasco sauce, oregano, salt, pepper, tomatoes, and broth. Bring to a boil. Reduce the heat and simmer for 15 minutes.
Add the black beans and turkey to the pot. Simmer for 5 minutes. Stir in the spinach and the bacon. Cook until the spinach just wilts, about 1 minute.

Serves 4.

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Sunday Slow Cooker: Chipotle Black Bean Soup

YumSugar — Sun, 25 Jan 2009 06:00:55 -0800

This weekend, I'm hosting a book club in my home, and a few of the attendees are vegetarians. I was torn about what to make for them, but I think I've been sold by this luscious black bean soup. It's tinged with the smoky aromas of chipotle peppers and cumin, and I'm excited that I won't have to worry about frantically making it before the event, since my slow cooker's got it covered! To make this your next meal, read more.

Chipotle Black Bean Soup
From Bon Appétit

Ingredients

1 tablespoon olive oil
2 medium-size red onions, chopped
1 medium-size red bell pepper, chopped
1 medium-size green bell pepper, chopped
4 garlic cloves, minced
4 teaspoons ground cumin
1 16-ounce package dried black beans
1 tablespoon chopped canned chipotle chiles (adobo in Latin markets)
7 cups hot water
2 tablespoons fresh lime juice
2 teaspoons coarse kosher salt
1/4 teaspoon ground black pepper
1 cup plain nonfat yogurt
1/2 cup chopped seeded plum tomatoes
1/4 cup chopped fresh cilantro

Directions

Heat olive oil in large nonstick skillet over medium-high heat. Add onions and both bell peppers and sauté until beginning to brown, about 8 minutes. Add garlic and cumin; stir 1 minute.
Transfer mixture to 6-quart slow cooker. Add beans and chipotles, then 7 cups hot water. Cover and cook on high until beans are very tender, about 6 hours.
Transfer 2 cups bean mixture to blender; puree until smooth. Return puree to remaining soup in slow cooker.
Stir in lime juice, salt, and pepper. Ladle soup into bowls. Spoon dollop of yogurt into each bowl. Sprinkle with tomatoes and cilantro and serve.

Serves 6 as a main course.

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How to Get Your Daily Vitamin D

FitSugar — Fri, 18 Sep 2009 03:00:55 -0700

Sunshine is a great source of vitamin D, but if cooler weather or your busy work or school schedule has you spending less time outside, you'll want to make sure you're getting enough from your diet. An adult woman needs five micrograms or 200 International Units (IU) of vitamin D each day, though it is argued that the RDI for women should be 800 to 1,000 IU. The tolerable upper intake level is 50 mcg or 2,000 IU. If you don't get enough, your risk for osteoporosis increases, since this vitamin helps maintain bone strength.

To see what I ate yesterday to reach my daily vitamin D intake, read more.

Meal	Food	Amount of Vitamin D (IU)
Breakfast	2 eggs	40
	1 ounce cheddar cheese	3.4
	1/2 cup mushrooms	6.3
	1 slice whole wheat bread	0
Lunch	2 cups black bean soup	0
	1 apple	0
Snack	6-ounce container vanilla yogurt	40
Dinner	3 oz. grilled salmon	308
	1 small baked sweet potato	0
	2 cups spinach, sautéed	0
	Total vitamin D intake	397.7

Salmon, mackerel, tuna, and cod liver oil are excellent sources, but if you don't eat fish, opt for dairy products instead and make sure they are fortified with vitamin D. Two cups of milk contain 200 IU of vitamin D, so if you work that into your diet, you're all set. If you're vegan, you'll probably want to take supplements or look for products such as orange juice or cereals that are fortified with vitamin D.

How to Remove Corn From the Cob

partysugar — Mon, 27 Jul 2009 05:50:25 -0700

Although cooked corn eaten right off the cob is a classic Summer side, my favorite way to enjoy in-season corn is raw, stirred into a salad with basil and tomatoes. The kernels are slightly sweet, juicy, and have a nice light crunch. Raw corn can be mixed with everything from black beans to greens to fruit, and they are delicious in soup. If you've never had raw corn before, I suggest you give it a try. To encourage that you do, here you'll learn my easy technique for removing the corn from the cob.

View Slideshow ›

Campbell's Green Bean Casserole

Sponsor — Thu, 18 Dec 2008 11:17:38 -0800

No holiday meal is complete without Green Bean Casserole. This recipe using Campbell's® Condensed Cream of Mushroom Soup is the perfect side dish that will win rave reviews!

INGREDIENTS
1 can (10 3/4 oz.) Campbell's® Condensed Cream of Mushroom Soup (regular, 98 percent fat free, or 25 percent less sodium)
1/2 cup milk
1 teaspoon soy sauce
Dash ground black pepper
4 cups cooked cut green beans
1 1/3 cups French's® French Fried Onions

DIRECTIONS
Mix soup, milk, soy, black pepper, beans, and 2/3 cup onions in 1 1/2-qt. casserole.

Bake at 350°F for 25 minutes or until hot.

Stir. Sprinkle with remaining onions. Bake 5 minutes.

Tip: Use 1 bag (16 to 20 oz.) frozen green beans, 2 packages (9 oz. each) frozen green beans, 2 cans (about 16 oz. each) green beans, or about 1 1/2 lb. fresh green beans for this recipe.

For a change of pace, substitute 4 cups cooked broccoli flowerets for the green beans.

For a creative twist, stir in 1/2 cup shredded cheddar cheese with soup. Omit soy sauce. Sprinkle with 1/4 cup additional cheddar cheese when adding the remaining onions.

For a festive touch, stir in 1/4 cup chopped red pepper with soup.

For a heartier mushroom flavor, substitute Campbell's® Condensed Golden Mushroom Soup for Cream of Mushroom Soup. Omit soy sauce. Stir in 1/4 cup chopped red pepper with green beans.

Must-Read: Williams-Sonoma Soup

YumSugar — Wed, 15 Oct 2008 11:15:48 -0700

Although I've always been a fan of eating soup year-round, now that the weather has cooled down a bit, soup is a regular part of my meal rotation. That was my logic behind acquiring Williams-Sonoma Soup ($16.95). To see my thoughts on the cookbook, read more.

Pros:

Ingredient measurements include other measuring system equivalents: A recipe calling for dried black beans, specifies that 2 cups equals 14 ounces or 440 grams.
In addition to a full-page picture, each recipe contains an added bonus: a tip with a corresponding picture, pertaining to the recipe.
The back of the book has helpful information like stock recipes, basics of making soup, garnish options, a glossary, and an index.

Cons:

The recipes are written in paragraph form, but could have been written in easier-to-follow steps.
Helpful details such as cooking time or nutritional facts would have made a big difference.

Recipes: Some of the recipes call for gourmet ingredients that one may not typically have on hand, such as kombu seaweed flakes, tawny Port, or Thai red curry paste. I flagged the following recipes to make at home:

Classics - New England Clam Chowder
Simple Soups - Puree of Vegetable Soup, Broccoli-Leek Soup
Dinner Party Soups - Three-Mushroom Soup With Sherry, Mussels Mariniere
Winter Soups - Black Bean Soup With Salsa Crema, Provence-Style Fish Stew
Chicken Soups - Avgolemono, Thai-Style Curried Chicken Soup

Imagery: The images are abundant and appetizing.

Overall Rating: I'm a huge fan of this book, which contains lots of staple soup recipes. If you're already a soup whiz with an expansive recipe collection, this book may not be for you, but if you're on the market for a soup cookbook, this affordable book could just be the one. Have you checked it out yet?

Learn to Love: Lentils

FitSugar — Mon, 09 Feb 2009 09:00:00 -0800

With this economy, we're all looking for ways to save money. Since animal sources of protein can be pricey, why not opt to have at least one meal a week focused on plant-based proteins? I'm talking about lentils. They're a type of legume, and have the third highest level of vegetarian protein after soybeans and hemp. There are a huge variety of lentils, ranging in size and color from brown, to black, tan, green, red, and yellow.

Aside from being a great Winter comfort food because of their soft texture, lentils are one of the best vegetarian sources of iron, and have high levels of the amino acids isoleucine and lysine. Lentils are also excellent sources of cholesterol-lowering fiber, and folate, which is needed during pregnancy. Since they're low on the glycemic index, they may also help you lose weight. Add them to soups, stews, or use them to make a cold salad. They're quick and easy to make since lentils don't need to be pre-soaked like other beans.

To see how lentils compare nutritionally to other legumes read more.

Here's the nutritional info for half a cup of dry beans.

	Lentils	Black beans	Kidney beans
Calories	339	331	310
Total Fat (g)	1	1.4	1
Saturated Fat (g)	.1	.4	.1
Sodium (mg)	6 mg	4.9	11
Potassium (mg)	917	1,439	1,251
Iron (mg)	7.2	4.9	6.2
Calcium (mg)	54	119.5	76.5
Folate (mcg)	460	430.5	362.5
Carbs (g)	57.7	60.5	56.4
Fiber (g)	29.3	15	14
Sugars (g)	2	2	2
Protein (g)	25	21	21

Check out all that iron, potassium, and calcium. Compared to black and kidney beans, lentils are loaded with fiber and protein. Who knew such a little bean could be so healthy? If lentils have never made it into your kitchen, it's time to pick up a bag. If you're not sure how to prepare them, make some Lentil Tomato Soup, Indian Lentils and Rice, or Lemony Lentil-Spinach Stew.

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You Asked: Beans Make Me Gassy

FitSugar — Thu, 20 Sep 2007 02:30:00 -0700

You're asking and I am answering...

Dear FitSugar,
I read this site religiously and love it. I took your advice of incorporating more beans into my vegetarian diet so I got all my amino acids, but it's causing a bit of a gas problem. Is it okay to take something over the counter? Are there other ways to deal with it? Let me know! Thanks!!
- Gassy Cassie

This is a great question! Just so you know beans have this effect on everyone! If you're not used to eating a ton of beans (or foods containing lots of fiber), it's going to take your body a little while to adjust. Start incorporating beans into your diet a little at a time. Try sprinkling a tablespoon or two over salad or on your pasta. Use soymilk in your cereal or mix some tofu in your vegetable stir fry. Slowly introducing beans into your diet will give your body a chance to warm up.

Also try mixing your beans with other foods. This will help to tone down the gaseous effects of the beans (don't just eat them alone). Try eating beans with rice, hummus with pita, or vegetable soup that contains beans. After a few weeks of these smaller amounts, your body will get used to your bean intake, and they'll become easier to digest.

Also, if you are soaking and cooking your own dry beans, instead of canned, be sure to dump out the water after they're done cooking and rinse the beans thoroughly. Soaking and cooking bean water can cause major flatulence. The same goes with the canned beans. Use a strainer to get rid of the extra water the beans are soaking in, and rinse them with water before using.

Some people take Beano, an over-the-counter pill that contains enzymes to help your body digest beans and other high fiber foods. I'm not saying it will cure your gas, but it may help.

FIt's Tips: I wouldn't worry about the gas too much, since everyone farts. Just start off eating small amounts of beans at a time, and you'll be ready for spicy black bean soup in no time!

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