Lucky Soup
2 cups of dried black eyed peas
soaked overnight in 4 quarts of water with 1 teaspoon of salt.
Or
3 cans of black eyed peas drained
and rinsed.
1 onion, chopped
2 cloves of garlic, minced
1 teaspoon fresh ginger, minced
1 TBSP olive oil
1 teaspoon smoked paprika
1 teaspoon each of salt and
pepper
3 cups broth
1 16 oz. bag of frozen okra (or
fresh)
1 can of diced tomatoes
1 can of sweet corn, drained
2 cups of chopped collard greens,
chard, or kale.
Sauté onion, garlic, and ginger
until soft in olive oil. Add dried
spices and quickly stir for 30 seconds to temper spices. Add beans and 3 cups of chicken/vegetable
broth. Add tomato, okra, and corn.
Simmer for one hour.
Toppings: fresh cilantro, diced
green onion, sliced radishes, cooked chicken, Tabasco
African Soul Stew
a recipe from Happy Healthy Cooks
1 onion, chopped
1 bell pepper (red or green), chopped
3 cloves of garlic
2 cans diced tomatoes or 2 cups fresh diced tomatoes
2 cans of black eyed peas (rinsed and drained)
2 cups corn
2 cups of collard greens, washed and chopped
1 cup okra
1 tablespoon olive oil
2 tablespoons molasses
1 teaspoon of salt
Tabasco sauce to taste
2 cups of cooked rice, potato, couscous, or quinoa.
Saute onion, garlic, and peppers in the oil until soft. Add remaining ingredients, stir, cover, and simmer over medium heat for 15 minutes. Add Tabasco sauce as desired. Serve over cooked rice or grain/potato of choice. Also works great in the crock pot.
Pasta Fagioli
1 large yellow
onion, chopped
2 cloves of garlic,
minced
2 stalks of celery,
finely chopped
1 TBSP olive oil
2 cups of tomatoes,
diced (or a 14 oz. can of fire roasted tomatoes)
1 cup cooked ground
sausage
1 large carton
chicken or vegetable broth (or water)
2 cups of gluten
free pasta (penne, shells) I like Barilla!
1 can of white
cannellini beans
4 cups of torn
greens (kale, escarole, turnip)
3 TBSP of fresh
basil, chopped (or 1 TBSP dried)
3 TBSP of fresh
parsley, chopped (or 1 TBSP dried)
1/8 teaspoon red pepper flakes, optional
Brazilian Black Beans and Kale
1 tablespoon canola oil
1 onion, diced
1 cloves of garlic, minced
1 teaspoons minced fresh ginger
2 cups of diced tomatoes or 1 can of diced tomatoes
2 tablespoons tomato paste (half of a small can)
1 can of light coconut milk
2 cans of black beans, rinsed and drained
¼ teaspoon crushed red pepper
1 teaspoon paprika
1 teaspoon of salt
1 bunch of kale (7-9 large leaves) torn into bite size pieces
2 cups cooked brown rice
½ cup chopped fresh cilantro
Heat the oil in a large skillet or dutch oven. Sauté onions, garlic, and ginger until onions are soft. Add the tomatoes and stir. Combine coconut milk and tomato paste until blended and add to pan. Stir in black beans, crushed red pepper, paprika, and salt. Add kale and cook until kale wilts. Add cilantro. Spoon black beans and kale over brown rice and serve.
Posole
This is a New Mexico dish that is traditionally served at Christmas Eve to celebrate the years' blessings. This soup uses foods that native Pueblo Indians relied upon for their subsistence: corn, beans, and chile. If you are adding meat to this recipe, two options are available. See below for the "*" details before you start.
3-5 dried red chile
1 tsp cumin
1 tsp oregano
1 garlic clove,
minced
1 onion, chopped
1 carrot, chopped
3 stalks of celery,
chopped
1 large can of hominy,
rinsed and drained
1 can of beans (pinto,
kidney, etc)
32 oz of stock/broth
(chicken or vegetable)
1 lb of cooked pork
that is either cubed or shredded*
Extras:
Lemons, halved and
quartered
Green onions, sliced
Cilantro leaves
Cabbage, thinly sliced
Radishes, thinly
sliced
Plain yogurt
Remove seeds and stems from chile and tear into small pieces and place in a blender or small food processer. Pulverize chile until it is a small coarse powder.
Add 2 TBSP of canola oil to a 5 quart stock pot. Add onion, celery,
carrot, and garlic. Sauté for 10-15 minutes until onions are soft.
Add red chile, cumin, and oregano and sauté for an additional few
minutes. Add hominy, beans and broth.
If you are making the
vegetarian version, cook over medium heat for 30 minutes and serve.
* Meat options:
- Diced uncooked,
pork or chicken: Add the diced meat prior to sautéing the onions and
then continue with recipe.
- I prefer
to slow cook a pork loin and shred the meat for the soup.
There are two ways to cook a pork loin and both require
advanced planning.
- Bake the pork
according to these directions: http://www.porkbeinspired.com/Resources/Images/2924.pdf
- Slow
cooker method: Place a 2-3 lb whole loin in a slow cooker with
1/4 cup apple cider vinegar, 1/4 cup water, 1 tsp cumin, 1 tsp red
pepper. Cook in high for 4-5 hours. Shred meat using two
forks.
Moqueca
This is a Brazilian fish stew that I first tasted following my husband's travels to Brazil. He loved the soup and wanted to replicate it here. He was able to obtain this recipe during his travels. This soup is dairy free and gluten free.
3 cups of cooked rice
2 limes, juiced
2 garlic cloves, minced
1 1/2 to 2 lbs of white fish (cod, halibut, sea bass, tilapia)
15-20 medium sized shrimp, peeled and deveined or crab meat
3 TBSP apple cider vinegar
1 tsp of red pepper flakes
Combine the above ingredients in a Ziploc bag and marinate for 30 minutes in the refrigerator.
2 TBSP of canola oil
1-2 medium sized onions, chopped into large pieces (1")
2 cloves of garlic, minced
8 roma tomatoes, deseeded and cut into large pieces, about 2 cups total (use one can of fire roasted tomatoes for a short cut when tomatoes are out of season)
1-2 cups, bell peppers (any type) chopped into large pieces
1-2 jalapeno peppers, finely diced (optional)
1 can of light coconut milk
1 large handful of chopped cilantro (1/2 cup)
1 small can of tomato paste
5 cups of water
salt and pepper to taste
Heat oil in a large dutch oven over medium heat. Brown the onions and garlic stirring frequently for about 3-5 minutes. Add the tomatoes and peppers and saute for another 3-5 minutes. Add the coconut milk, cilantro, tomato paste and water. Add fish with marinade (but not the shrimp or crab) and bring to a boil. After 5 minutes, add the shrimp/crab and cook at medium heat for another 5 minutes or until shrimp is cooked. Salt and pepper to taste. Serve over rice.
Serves 6 people and serving size is about 1 1/2 cups of soup.
