My Italian friend gave me a recipe for Easy Bean Soup! So delicious you'll want more!
My Italian friend gave me a recipe for easy bean soup! So delicious you want more!
This is a very simple and light Italian bean soup that is quick and easy to prepare. This easy bean soup is so tasty that you will definitely want more.
Recipe:
2 carrots
2 small onions
1 large onion
2 garlic cloves
1.5 liters (6 glasses) water
3 black peppercorns
olive oil
1 celery stalk
1 can of chopped tomatoes
2 cans of white beans
100 g spinach
2 teaspoons dried basil
1 teaspoon dried oregano
salt to taste
pepper to taste
100 g spinach
Parmesan
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#43 Creamy Black Bean Soup with Sweet Potatoes #beansoup #blackbeans #vegan #vegetarian
Well Hey There! Chef Donna Here! Today, I am cooking at a clients house making a Creamy Black Bean Soup with dried black beans, fresh ginger, and red onions!
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Chef Donna
Creamy Black Bean Soup with Sweet Potatoes
1-pound black beans
2 T oil
2 red onions, diced
2 T fresh ginger, minced
4 garlic cloves, minced
1/2 tea ground allspice
1/2 tea dried thyme
8 cups stock
2 sweet potatoes, diced
1 T brown sugar
2 tea salt
Garnish with scallions, cilantro, and lime wedges
Soak beans overnight, discard water, and rinse
Sweat onions, ginger, garlic
Add spices, beans, stock
Simmer for 90 minutes
Add sweet potatoes, brown sugar, and simmer for 30 minutes, or until beans have softened
Using immersion blender 1 cup of soup, stir back into soup for a creamy finish
Garnish with scallions and cilantro. Serve with lime wedges.
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Tasty25 TV - Episode 1: 25-Min. Black Bean, Potato and Vegetable Soup
Learn how to make our delicious 25-minute Black Bean, Potato and Vegetable Soup to keep you warm, healthy and happy! For detailed recipe instructions, head to Happy Cooking! -Tasty25
What We Ate for Mondays Supper-Black Bean & Potato Stew
Mondays are my craziest days. Thank goodness I have that special appliance that can cook dinner for me while I'm out running the kids all over Timbuktu.
CONFESSION: When I finally came home, I pretended I had a personal chef who dropped by and left me a hot meal. Bless her heart.
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Sweet Potato & Black Bean Soup | What's Cooking?
SWEET POTATO AND BLACK BEAN SOUP
Adapted from Recipe by Good Vibe Goddess - Genius Kitchen
Serves 6-8
Prep Time: 15 mins
Cooking Time: Stovetop - 45-60 mins; or Crock Pot - 8 hrs
INGREDIENTS:
- 2 teaspoons oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 2 (14 ounce) cans black beans, rinsed and drained (low sodium)
- 1 (14 ounce) cans diced tomatoes (low sodium)
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 4 to 6 cups vegetable or chicken broth (low sodium)
- 2 sweet potatoes peeled and cut into one inch cubes (unpeeled for increased nutrition)
- ½ cup corn kernels (optional)
- 3 cups greens kale, escarole, spinach (optional)
- garnish with sour cream and/or lime wedge before serving (optional)
DIRECTIONS:
If cooking with CROCK POT, heat oil in a skillet and sauté onion and garlic until soft and caramelized. Add sautéed onions, garlic and remaining ingredients (except optional garnish) to the crock pot and cook on LOW for 8 hours or until sweet potatoes are tender. Garnish, if desired, and enjoy!
If cooking on STOVE TOP, heat oil in a large soup pot and sauté onion and garlic until soft and caramelized. Add remaining ingredients, except beans and optional garnish, and bring to a boil. Reduce heat and simmer for roughly 30 minutes, until sweet potatoes begin to soften. Add black beans and cook another 10 minutes, until sweet potatoes are tender and all flavors meld. Garnish, if desired, and enjoy!
NUTRITION: Calories 193; Total Fat 4.5g ; Sat Fat 1g; Sodium 439mg; Carbs 33g; Fiber 8.6g; Total Sugars 6.1g; Added Sugars 0.8g; Protein 6.8g; Calcium 119mg; Iron 3.2mg; Potassium 609mg; Vit K 43% DV; Vit A 161%DV.
RollingHarvest.org
NOTES:
For a thicker soup, remove 3 cups of finished soup and mash with a potato masher or immersion blender and return to the pot. For a nutritional boost, add loosely chopped, washed greens (kale, spinach or escarole) at the very end. Tender greens, like baby spinach, will wilt immediately. Robust greens, such as curly kale, may need added simmer time. Instead of cumin and coriander, try other spice options: curry, hot salsa, smoked paprika, chili powder - be creative!
SOPA DE PATATA DULCE Y FRIJOL NEGRO
Adaptado de Receta de Good Vibe Goddess - Genius Kitchen
Para 6-8 porciones
Tiempo de preparación: 15 minutos
Tiempo de cocción: Estufa: 45-60 minutos; o olla de barro - 8 horas
INGREDIENTES:
• 2 cucharaditas de aceite
• 1 cebolla picada
• 2 dientes de ajo picados
• 2 cucharaditas de cilantro molido
• 2 cucharaditas de comino molido
• 2 latas (14 onzas) de frijoles negros, enjuagados y escurridos (bajo en sodio)
• 1 lata (14 onzas) de tomates cortados en cubitos (bajo en sodio)
• 1 cucharadita de sal
• 1/4 de cucharadita de pimienta
• 4 a 6 tazas de caldo de pollo o verduras (bajo en sodio)
• 2 batatas, peladas y cortadas en cubos de 1 pulgada
• ½ taza de granos de maíz (opcional)
• 3 tazas de col rizada, escarola, espinaca (opcional)
• decorar con crema agria y / o rodajas de lima antes de servir (opcional)
DIRECCIONES:
Si cocina con CROCK POT, caliente el aceite en una sartén y saltee la cebolla y el ajo hasta que estén suaves y caramelizados. Agregue las cebollas salteadas, el ajo y los ingredientes restantes (excepto la guarnición opcional) a la olla de barro y cocine a BAJO durante 8 horas o hasta que las batatas estén tiernas. ¡Adorne, si lo desea, y disfrute!
Si cocina en la PARTE SUPERIOR DE LA ESTUFA, caliente el aceite en una olla grande para sopa y saltee la cebolla y el ajo hasta que estén suaves y caramelizados. Agregue los ingredientes restantes, excepto los frijoles y la guarnición opcional, y deje hervir. Reduzca el fuego y cocine a fuego lento durante aproximadamente 30 minutos, hasta que las batatas comiencen a ablandarse. Agregue los frijoles negros y cocine otros 10 minutos, hasta que las batatas estén tiernas y todos los sabores se fundan. ¡Adorne, si lo desea, y disfrute!
NUTRICIÓN: Calorías 193; Grasa total 4.5g; Grasas saturadas 1 g; 439mg de sodio; Carbohidratos 33 g; Fibra 8.6 g; Azúcares totales 6,1 g; Azúcares añadidos 0,8 g; Proteína 6.8g; Calcio 119 mg; Hierro 3.2 mg; Potasio 609 mg; Vit K 43% DV; Vit A 161% DV.
RollingHarvest.org
NOTAS:
Para una sopa más espesa, retire 3 tazas de sopa terminada y triture con un machacador de papas o una licuadora de inmersión y regrese a la olla. Para un impulso nutricional, agregue verduras lavadas y picadas (col rizada, espinaca o escarola) al final. Las verduras tiernas, como las espinacas tiernas, se marchitarán de inmediato. Las verduras robustas, como la col rizada, pueden necesitar más tiempo de cocción a fuego lento. En lugar de comino y cilantro, pruebe otras opciones de especias: curry, salsa picante, pimentón ahumado, chile en polvo, ¡sea creativo!
Easy Sweet Potato Black Bean Chili + 3 Ways to Use It | Vegan Dinner Idea
This Vegan Sweet Potato and Black Bean Chili makes a great vegetarian dinner and is perfect for meal prep! Even the meat eaters in your house will be happy to trade in their chili con carne for this, easy, healthy, veggie-packed option.
I like using this chili stuffed inside of tacos, spooned over a simple taco salad and packed in a thermos for a healthy and hot, grab-and-go lunch.
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Recipe adapted from Cookie + Kate:
5-Ingredient Black Bean Chili:
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VEGAN SWEET POTATO + BLACK BEAN CHILI RECIPE
1 tablespoon olive oil
1 onion, chopped
2 bell pepper (any color), chopped
4 cups chopped sweet potatoes (about 2 medium sweet potatoes)
4 garlic cloves, chopped
1 tablespoon Chili Powder
2 teaspoons ground cumin
2 teaspoons curry powder
Salt and pepper to taste
2 cans (15 ounces ) fire roasted tomatoes
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) garbanzo beans, drained and rinsed
4 cups low sodium veggie broth
Optional toppings: radish, avocado, onion, cilantro, grated cheese, and/or crumbled tortilla chips
Heat the olive oil in a large a medium to large pot. Add in the onions, peppers, and sweet potatoes along with a pinch of salt. Cook, stirring occasionally, until the onions begin to turn translucent and everything is fragrant, about 5 minutes.
Stir in the garlic, chili powder, cumin, and curry powder along with a little more salt and some black pepper. Add the tomatoes, beans, and broth and stir. Bring everything up to a light boil and then reduce down to a simmer and cook for about 30 minutes, stirring occasionally, or until the chili has reduced down and has a nice hearty consistency.
Serve in your favorite bowl and top with your favorite chili toppings. Enjoy!!
Nutrients per 1/6th of the recipe: Calories: 229; Total Fat: 3.1g; Saturated Fat: 0.4g; Cholesterol: 0mg; Sodium: 336mg Carbohydrate: 41.5g; Dietary Fiber: 10g; Sugars: 6.4g; Protein: 9.4g
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