Vegan Hot & Sour Soup

      

 

Hot and sour soup is one of my favorite soups 

There is a vegetarian Chinese restaurant in Philadelphia Chinatown that makes an awesome gluten free Hot and Sour Soup ( I bring my own gluten free soy sauce)! But, it takes me a 1/2 hour to drive to Philly and an additional 1/2 hour to find a parking space near Chinatown!

For years I have been searching for a good gluten free hot and sour soup recipe that I can make at home; I think I finally found one.


Me (in black) and My Cousin Harriet (in red)
 Ready to Eat a Beautiful Dinner at Her House In Naples, Florida during Xmas Vacation 

I teach at a prestigious private prep high school near Princeton, NJ which has 40% boarding students from all over the United States and the world. We have a beautiful formal dining hall that serves fabulous lunches to the staff and students daily. They use fresh wholesome ingredients, nothing is fried, and they make many ethnic specialties. 

Lunch is a buffet and it's like eating at a wedding with all kinds of stations for stir fry, deli stations, soup stations, salad bar, main courses and dessert stations. It is amazing because they serve over 700 people/day and this wonderful lunch is included in our contract. (Tuition, room, and board is over $40,000 a year to attend this high school.Tuition for local non-boarding students is $28,000 year for high school) 

Last week the chefs made a Vegetarian Hot and Sour Soup .
Truthfully, I didn't expect it to taste authentic, but I was pleasantly surprised. It was so good, I did something I never thought of doing in the fourteen years I have been eating lunches in our school dining hall.  I asked for the recipe!

The following recipe was given to me by the head chef,  "Joe" . So I'm calling the recipe what else, but-

Joe's Vegetarian Hot and Sour Soup

Ingredients
4 cups of flavorful vegetable broth
4 cups boiling water
2 TBSP gluten free soy sauce
1 TBSP toasted sesame oil
1-2 TBSP hot sauce to taste
1/2 cup green onion , chopped
1 pound tofu, drained and sliced in matchsticks
2 containers fresh white mushrooms, sliced in half and then thin
salt and pepper to taste
1 TBSP non GMO cornstarch
1/2 cup water

Directions:

In an 8 qt soup pan, saute green onions, mushrooms, and tofu for a few minutes in olive oil spray. Add hot vegetable broth, boiling water, gluten free soy sauce, and hot sauce, Cook for 10 minutes . When soup is done, mix 1 tablespoon of organic non GMO cornstarch in 1/2 cup water in a separate bowl. Next, slowly add the cornstarch mixture to the cooked soup and stir the soup until it is slightly thickened. Season with toasted sesame oil, salt and pepper.

Step by Step Pictures




Get some fresh green onions or scallions ( These were beauties at the Asian Market)




Chop scallions

Cut mushrooms in half and slice ( you can mix other varieties of mushrooms as well)







Add chopped scallions, mushrooms, and tofu to a large skillet




Saute mushrooms, scallions, and tofu



Add broth,  boiling water, sesame oil, hot sauce, gluten free soy sauce, and bamboo shoots if desired.  Cook covered on low simmer for about 10 minutes. Add cornstarch and water, stir and allow to sit for about 1/2 hour before serving for flavors to mingle. Tastes good the next day too.



Enjoy


My Notes: The tuition prices reflect 2011 prices for the school. This recipe published on 10/24/11

Asian Mushroom Soup- Vegan and Gluten-Free

I bought a quart of baby portobello mushrooms for Thanksgiving and never used them, so I decided to make an Asian mushroom soup to use them up. This recipe is very similar (with just a few variations) to my original recipe for hot and sour soup (link) that I published way back in 2011. 

It is delicious and easy to make!

Healthy Vegan Thanksgiving Sides

Look through my stellar collection of plant-based recipes made from sweet potatoes, string beans , potatoes, stuffing, roasted vegetables, pumpkin pie, cranberry sauce, and soup to add lots of plant-based healthy sides to your meal. 

Vegan, vegetarian, or just looking for more plant based ideas? 

You are in the right place.

( gluten free, vegetarian, and vegan )

Real Food Thanksgiving Roundup - Soup , Sides, Salads, Entrees -Desserts

Welcome to Blog Talk Radio Listeners from my recent show!

Looking for healthy vegan and gluten free alternatives for 
Thanksgiving, Hanukkah, and Christmas? 

Go no further!  I'm  providing you with healthy recipes that won't sacrifice taste and will help you maintain your waistline, your blood pressure, cholesterol, and your well being during the holidays 

The recipes are gluten free and most are vegan 
( some desserts and latkes are vegetarian)

 9 Easy Soup Choices:  

Pumpkin : This  Paleo Pumpkin Pie Soup  is a winner in my book. Use cooked pumpkin or any cooked winter squash for a delicious fragrant soup. Bursting with flavor, this rich golden soup is a favorite on the holiday.

Butternut : A bowl of this Savory Butternut Squash Soup   is only one point plus on Weight Watchers. What a great way to start off a meal. Satisfying and delicious.

Red Lentil : Hearty Red Lentil Soup  is one of my favorites on a cold winter day. Red lentils cook quickly and melt into the vegetable soup making it hearty and creamy.

Chickpea:  Vegans could eat this high protein  Spanish Chickpea soup on Christmas. Especially with its rich red color.

Carrot :  Moroccan Spiced Carrot   adds a little kick to this otherwise mild carrot soup. Perfect to spice up any meal.

Mushroom: This Hot and Sour Chinese Soup  is my version of the hot and sour soup that is served in Chinese restaurants. It's full of fresh mushrooms, making it a mushroom lover's favorite.

Simple tasty broth type soup:  Carrot Ginger Soup   is one of my soothing recipes. It's really fast to prep and make.  It's the perfect soup if you are under the weather - acting like a vegan chicken soup  

Matzo Balls - Paula's recipe:  I included How To Make Matzo Balls ( Gluten Free)  because they taste excellent in the clear carrot ginger soup instead of noodles. This recipe is easy and has a step by step pictorial tutor. Eat in the broth from carrot ginger soup.

Spinach Vegetable: This is my friend Paula's soup. I've had this Wilted Spinach Vegetable Soup  at her house on family gathering for various holidays. We love it.

Lentil; Tangy Tomato Lentil is a wonderful lentil soup with a tomato base. Cooks up quickly and it rich in protein too.

Spinach and Garlic: This beautiful green soup is easy to make and a must for spinach and garlic lovers. Fresh Spinach and Garlic Soup ( 1 PP on WW). Low in calories

Detox Soup - use this soup to fill up , cleanse and 

nourish- make this your plant based nutrient rich 

low fat go to soup when you need to cut back and 

restore balance in eating and your energy.

Vegan Holiday Sides: 

Squash and Yam Recipes
Cider Glazed Butternut Squash  is one of my favorites. The spiced cider cooks down making a sweet sauce for the squash. Mixed with added cinnamon for a real treat. 

Roasted Winter Squash for Thanksgiving is a medley of buttenut and acorn mixed with other roasted vegetables that is colorful and tasty and really pretty with roasted beets and cranberries.

Apple Yam and Dried Apricot Casserole is yet another version of a healthy yam casserole

Roasted Onion and Butternut Squash Bake. The onions caramelize and just a little cinnamon make this winter squash dish sensational.

Sweet Potato Tzimis ( sweet potato, dried fruits, nuts, etc) This is an old Jewish favorite that is a perfect side for Thansgivuakah this year ( Hanukkah falls on Thanksgiving and calls for a shared menu this year only)

Apple and Berry Stuffed Acorn Squash tastes amazing and you can use a bag of frozen berries during the fall and winter month. I use the cherry berry combination from Trader Joe's which gives this a sweet wonderful taste without any sugar. The recipe calls for peaches , but substitute apples when they are in season.


Stuffing Recipes: 
II'm not a stuffing eater, but the holiday calls for stuffing.  Hopefully these healthier versions won't make you too stuffed

Rice and bread: Wild Rice Stuffing ( Gluten Free)  This is a version that adds wild rice into the gluten free croutons.

Quinoa only : quinoa Stuffing    This recipe uses red and white quinoa, butternut squash and cranberries. ( no bread) makes a delicious, healthy, and gluten free stuffing. or side dish at any meal

Corn bread: Corn Bread Stuffing  This is a gluten free version, but use any cornbread for the recipe if you are not gluten free

Quinoa : Quinoa Chinese Style-  This is a great side dish substitute for stuffing 

Vegetable Sides: 

Mushroom: Lemon Roasted Mushrooms with garlic and herbs  5 minute prep ( 12-14 minute cook time)  Everyone will love them.

Beet Lovers: If you are a beet lover, this easy recipe for Fresh cooked beets and orange slices  is a must at any holiday meal. The rich red color offset by the contrasting orange is just vibrant! A healthy dish for any occasion.

Sweet Potato: It doesn't get much easier , this Sweet Potato Smash is crispy and delicious. Each sweet potato is an individual serving of delight.

Sweet Potato:  Sweet Potato Fries ( baked)  Kids of all ages will opt for this old favorite. These are made with either a cajun seasoning or a mild cinnamon sprinkle.

White Potato: If you are a white potato lover and must indulge a little , these crispy potatoes add just the right touch to a holiday meal. White Potato Smash with fresh  Rosemary 

Cauliflower : Riced Cauliflower Pilaf is a low calorie alternative to grain. Easy and delicious, this recipe is must for anyone limiting carbs and calories. Tastes like a grain..

Brussel Sprouts: Roasted vegetables are sensational. Even if you think you don't like Brussel Sprouts, you will love Wendys. Wendy's Crunchy Vegetable Balls ( which is a disguised name for Roasted Brussels Sprouts )

Carrot : Moroccan Carrot Recipe is an authentic carrot dish that is found on the menu in many Moroccan restaurants. It's tangy lemon flavor makes a delicious side. 

Roasted Vegetable combinations: all vegetables taste good roasted. Roasting brings out their natural sweet flavors. Try roasting: winter squashes, potatoes, cauliflower, cherry tomatoes and garlic, onions, 

Latkes: 

My Best Ever Hanukkah Potato Latkes are baked not fried for the holidays. This version is based on a Swedish recipe that is baked. The latkes come out sensational ..

Weight Watchers: If you want something different that won't pack on the pounds, try my Weight Watchers style latkes  made with broccoli slaw instead of potatoes. It's interesting, tasty, and perfect for Hanukkah.

Old Fashioned Applesauce: What would latkes be without some good old fashined homemade applesauce?  Quick homemade applesauce 


Entrees 

Quinoa and Black Bean Stuffed Peppers

Slow Cooker Sweet Potato Chili

Spinach Stuffed Portobello Mushroom Cap  (vegetarian) 

Stuffed Portobella Mushrooms with quinoa

Salads :

Arugula and Cashew Salad- Make this for Christmas. The rich green arugala and sprinkling of fresh cranberries makes this a colorful favorite. 

Red and Orange Holiday Coleslaw is a must for cole slaw lovers. The colors and sweet flavors win everyone over.

These bright pink Pickled Red Onions make a beautiful topping on any salad. The onions turn a beautiful hue of pink..

Cherry Tomato , Fresh Basil, and Avocado Salad Over Rice You will love this simple side dish that is healthy and delicious.

Desserts

Gluten Free Pumpkin Pie ( vegan) - absolutely delicious - but uses cashew nuts for the creaminess which adds a little more calories. 

Healthy Oatmeal Raisin Cookies- These are healthy enough to eat as a breakfast. no sugar. My grandkids LOVE them. Makes a great dessert.. Add some dried cranberries  to make into a Christmas cookie.

Pumpkin Cakes: Flourless   These little mini individual cakes are really delicious. Made with crunchy almond butter.. don't eat too many -- they are healthy but a little more caloric

Baked apples and cranberries- (vegan)

This is my mother's recipe. She made it for dessert every Thanksgiving. Certainly a healthy and tasty end to a big meal... 

Black Bean Brownies: These brownies are made in the blender and are quick and easy to make. They taste amazing! Healthy, flourless, and tasty! 

All of the recipes are gluten free, most are vegan, and a few are vegetarian.

This Thursday, November 28, 2013 officially kicks off the holiday eating season with Thanksgiving launching five weeks of indulging on holiday goodies, too much sugar, too much salt, too many calories and too much fat. Statistics tell us that most Americans will gain anywhere between 3 to 10 pounds during this period.

Why Not Try some of my lighter and healthier recipes this year.

If you read my previous article, " It's not Your Fault" based on a study ....

you may remember that processed foods set up an addictive cycle. So when you eat sugar, you most likely will crave more sugar and when you eat salt and poor quality fats, the same will happen. No wonder once we start with the cookies, cakes, rich foods, etc. we want more and more. Not a good scenario.

However with a little more thought, it is easy to find healthier, lighter, less caloric substitutions! 

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Chilled Summer Borsht

Borsht is a tangy soup that is popular in Eastern European countries like Russia, Poland, and the Ukraine. It is usually made with beetroot as the base, but every region of Europe has its own variation of vegetables and ingredients that go into this rich looking "good for you" soup.

I make it in my Instant Pot and here is how

Mexican Lentil Soup ( Vegan)

This flavorful Mexican lentil soup contains fresh garlic, ground cumin, and chopped cilantro-all  tasty Mexican spices. With the addition of diced tomatoes, red and hot peppers, and fresh lemon juice, the lentils morph into a creamy soup that is both satisfying and delicioius.

Talk about clean eating- garlic, cumin, and cilantro are full of powerful antioxidants and the soup is full of health giving colorful vegetables and protein/fiber rich lentils.  Just real food that is good for you.

It's easy to make too. Lentils cook up somewhat quickly, so you can prep and cook this delicious soup in just under an hour. The hearty soup makes a lovely presentation whether you plan to serve it to your family or to company as a meal starter, and it freezes well too. So, if you are just two people, make a pot and freeze the rest for another night. ( It's always fun to have something you can just pull out of the freezer)

I decided to use my immersion blender to blend the soup lightly just before serving it. The light blending made all the difference, so don't skip that step! And make sure to add lot's of freshly chopped cilantro to each bowl. Personally , I do not like hot chili peppers BUT you might, so add it if you like! What a soup!! Enjoy

This soup would go great with my Homemade Mango Salsa or my Vegan Avocado Caprese Appetizer

Do you eat soup in the summer?
I do . In fact, I eat soup all year round any time of the day.
But if you don't , just pin the recipe for the fall when you might be ready for a nice bowl of delicious hot soup!

This naturally gluten free soup is also vegan and can be made into a full meal by adding  a 1/4 cup of cooked brown rice or 1/4 cup of cooked quinoa to each bowl ( Although it doesn't need it) .

A piece of garlic dropped into the bowl and it's in all the photos!!!

Author: Judee Algazi from Gluten Free A-Z Blog
Prep Time: 10-15 minutes
Cook Time 45  minutes
Serves : 6-8 bowls
Freezes

Ingredients: 
2 teaspoons olive oil or olive oil spray
1 medium red onion, diced
6 cloves of garlic, pressed or chopped fine
1 medium red pepper , diced
1 and 1/4  cups of brown or green lentils, uncooked
1 14 ounce can of diced tomatoes ( I used organic and no BPA cans) low salt if possible
5 cups water
5 cups vegetable broth
2-3 teaspoons of cumin ( or to your taste)
1/2 cup freshly squeezed lemon or lime juice
1/2 cup chopped cilantro plus 1/2 cup to use to garnish each bowl
Optional: hot pepper to taste

Directions: 
In a large wide soup pot, saute the onions and red peppers in the oil for two minutes ( stirring). Add the garlic and lentils and saute an additional minute or two . Next add the can of diced tomatoes, water, broth, and 2 teaspoons of the cumin. Bring to a boil,  turn down to a simmer, and cook until lentils begin to soften about 1/2 hour. Add the lemon juice and cilantro, stir and taste. If you love cumin, add the additional ground cumin. Continue to cook for another 10-15 minutes. Turn off soup. Using an immersion blender, place the stick into the soup pot and blend lightly. Serve and top with freshly chopped cilantro in each bowl.

My Notes: Top each bowl of soup with a dollop of Greek yogurt or sour cream, some shredded cheddar cheese, or extra lemon juice ..or add some GF corn tortilla strips for a Mexican tortilla lentil soup. We  enjoyed our soup vegan and just added lots of fresh chopped cilantro and a touch of extra lemon juice.. This soup freezes well too. I blended it before freezing.

Borscht- Russian Beet Soup





Our Valentine Cocktail to start off dinner

Have you ever eaten borsht, a soup made from fresh beets?

Although I make lots of fresh vegetables, cooking beets is a little intimidating to me.

Beets are one of those vegetables that are super healthy for you, but a little ( alot) messy to cook.

However, I recently learned that a friend uses rubber gloves when she makes beets. Duh! Why didn't I ever think of that..

So, if you love beets, now is the time to make them.

Both sets of my Russian grandparents thrived on Borscht ( cold beet soup), and my paternal grandmother lived to the ripe old age of one 107 ! Until her death, she was feisty, dignified, happy... Longevity was prevalent with my Russian ancestors and so was borscht ( is there a connection??)

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         This is a picture of my relatives. ( 1940's  in Brooklyn, NY )

My paternal grandmother made homemade winter borscht with beets, potatoes, cabbage, meat bones, and meat. It was served hot and was a hearty healthy meal for the cold nights in Russia.

However, when she came to America, she started making  a vegetarian variety of borscht which she served ice cold and topped with a generous scoop of creamy sour cream ( I use thick Greek Yogurt)  When my paternal grandmother put the borscht and sour cream in the blender, it turned a beautiful hue of hot pink. It was a cooling meal on many a hot , humid, New Jersey night.

Why Are beets so healthy?  Beets are powerful cleansers and help build the blood. Beets are a good source of vitamins and minerals and a very absorbable form of iron.
This vegetarian gluten free borscht recipe contains not only beets but other healthy root vegetables as well. I like to use organic vegetables, which I think enrich the taste and reduce the pesticides.

Personally, I never really developed a taste for borscht until I was an adult.
However, I do love beets and will now occasionally make some summer borscht topped with creamy Greek yogurt. It's good in the winter too hot..
I don't use the commercially produced jars of borscht because they contain lots of added sugar and the broth is really thin and sweet- almost like a drink.
My homemade borscht can be delightfully tangy because I add a little lemon juice.

I decided to make it in the crock pot. Eat it hot or cold- your choice.

Judee Algazi @Gluten Free A-Z Blog
Prep Time: 10 minutes
Cook Time in the Slow Cooker:

Ingredients

1 large yellow onion, sliced
Olive oil spray or 2 tablespoons olive oil
3 large beets, peeled and quartered 
3 small carrots, sliced
8 cups of water
2 large cloves garlic, peeled and chopped
2 Tablespoons lemon juice
2 Tablespoons coconut milk per bowl

Directions:

Turn slow cooker on high and add olive oil or spray with olive oil spray. Add chopped onion, carrots, and garlic and allow to saute for about 10 minutes, stirring as needed. Add beats and water and lemon juice . Cook on high for 3 and half hours. Remove from slow cooker, allow to come to room temperature and then chill in refrigerator. Eat borsht cold. Stir in 2 teaspoons of coconut milk in each bowl.

Cook in the crock pot on high  for 3 and 1/2 hours or in a pot for 2 hours

Blend with or without Greek Yogurt

My grandparents drank their borscht from a glass..

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Chocolate covered strawberries


I just recently discovered a website that has a soup linkys on Sunday. I'm going to submit this soup recipe, so pop over on Sunday and check out all the great soup recipes.

Tangy Cabbage & Sauerkraut Soup | Easy Fall Recipe

🥣 Soup’s On: 

Bold and Tangy Cabbage & Sauerkraut Soup Recipe

What happened to summer? Was it just two weeks ago that it was 97 hot and humid degrees? Miraculously-it already feels like fall- cool, damp and just 56 degrees ! The temps have been dropping and sweater weather has returned. 

It's time think about soup recipes. When it's cool and damp, I want hearty homemade soup. When I think of hearty, I know I can always count on cabbage.

Yellow Beet Borsht

Traditional beet borsht has a bright brilliant red color. Red beets can be hard to work with because they stain everything, including your hands and the countertop. This borsht recipe was made using golden yellow beets, which produced a beautiful yellow soup that tasted lovely and didn't stain anything. 

Homemade Tomato Soup ( chilled or hot )

There is nothing like a bowl of real homemade tomato soup without all the processed commercial fillers or sweeteners! I have eaten this soup hot or chilled and both ways are sensational. With this hot weather , chilled may be the way to go right now.

Yesterday was my CSA farm pick up day,  and I received 10 pounds of fresh juicy Jersey type tomatoes, 1 quart of sweet cherry tomatoes, and 3 pounds of paste tomatoes. (plus red peppers, onions, and all the other veggies) .

We had a busy weekend planned and I knew I wouldn't be eating home at all. I didn't want the tomatoes to go bad,  so I decided I would needed to cook and freeze them. I decided to make a homemade fresh tomato soup.  I probably used about 8 pounds of tomatoes.

I froze 4 containers of this soup

As often as I make soup, I have really never made a tomato soup before from scratch . I guess we usually polish off the tomatoes before I have time to think about cooking them. I usually make a big tomato, raw corn and basil salad with lemon juice and olive oil , or thick tomato slices sprinkled with cumin on a plate, or just eat a tomato like a big piece of fruit.



To make this soup, I had to search  Pinterest and the Internet to finally find a combination of a few  recipes that looked like it they would work for me. Believe me there are no lack of tomato soup recipes available, but I wanted a recipe that didn't use flour or sugar.

My adapted recipe  roasts garlic, tomatoes, onions, and red peppers and adds lots of fresh basil. The original recipes that I had been looking at called for about 2 T sugar, but my tomatoes were really sweet and even sweeter after they were roasted, so I left the sweetener out. Use your own desecration.





















Serve this soup hot or chilled! The basic soup recipe meets both vegan and Paleo standards.


You  can serve this delightful summer soup with a variety of toppings. It can be topped with a little Parmesan cheese, some sour cream or Greek yogurt,  perhaps even some creme fraiche, or just blended with some warm heavy cream. According to your preferences, add  dairy or dairy substitutes like coconut milk if you prefer. My husband was the one who discovered that this soup it is also excellent chilled. In fact, we really liked it that way- a lot!!



Ingredients: 
10-12 med-large summer tomatoes, quartered
2 red peppers, cleaned and quartered
6-12 cloves garlic in skin
2 red onions, quartered
1/4 cup olive oil
seasoning to taste ( salt, pepper, garlic powder, thyme etc.)
1/4 cup fresh basil
2 cups vegetable broth
1/2 cup coconut milk


Directions:
Preheat oven to 400 degrees. Cover 2 rimmed cookie sheets with parchment paper
Mix the oil, vegetables, and seasoning in large bowl and then lay the  quartered vegetables, garlic, and onions on the cookie sheets .  Roast for about 40 minutes. Remove the skin from the garlic and then transfer  to a stock with pot juice and all.. Add the fresh basil and cook down for about 20 minutes . Cool then blend with an immersion blender or in a strong blender. Garnish each bowl with 2 Tablespoons of coconut milk.

To serve: I heated some organic butter in a pot, added the tomato soup, vegetable broth, and cream.
I also served it cold and just stirred in a few Tablespoons of organic half and half into each bowl. For vegans, you could use coconut milk!

Homemade Tomato Soup

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Vegan Cuban Black Bean Soup-Hot, Spicy and Smoky

This easy recipe is as authentic as it gets for Cuban Black Bean Soup without the meat! As I say,
" no meat- no problem"

Smoked Paprika adds smoked flavor
The flavors are Cuban, but the soup is vegan.
I added smoked paprika to the recipe to give it what otherwise would be the" smoked ham hock" taste. But that's optional- you decide whether to add the smoked paprika or not.
The soup will taste great either way-

Healthy Soup Recipes for Busy People
Do you like to cook healthy recipes but be in and out of the kitchen quickly? 
This recipe can be assembled in 10 minutes, and you can do other things while the soup is cooking.  Black Beans and the other simple vegetables in the recipe make for a healthy high fiber meal.

There is definitely a reason that black beans are so widely used and so popular in Latin countries.
Satisfying and filling, this soup is perfect for a cold winter day ( or a chilly fall night).

How to cook your own dry Black Beans

If you want to avoid using cans ( because of BPA and other chemicals in the lining) , then it is important to buy dry beans ( sold in bags in the supermarket) and cook your own. You will need to soak the dry beans overnight, rinse them, and then cook them according to the instruction of the package the next day. Here is how:

• Wash the beans according to directions on the bag
• Place the beans in a large bowl and cover with water
• Soak the covered beans over night
• Rinse off the water in the morning 
• Place beans in a large pot and boil for about 1 and half hours until beans are soft
• When beans feel soft, remove from heat, drain, and use in recipes that call for cooked beans

Fastest Method : Use Canned Beans If You Are In A Rush

 If you are in a rush, and want to eliminate the soaking and cooking step for the beans,  you could use organic canned black beans! Some organic brands do not contain BPA in the lining.  If you do use canned , this recipe becomes a really quick and easy soup and surprisingly whether you cook your own or use the canned,  either way, the soup tastes just as good!

Vegan Cuban Black Bean Soup 

Author: Judee Algazi of Gluten Free A-Z Blog
Prep Time:  10 minutes if using canned beans or previously cooked beans
Cook Time:  1 hour


Ingredients: 
7 cups of cooked black beans ( make your own or use 2 large cans of organic canned beans)
1 cup of chopped red or yellow bell pepper
1 cup of chopped onion
4 cloves of fresh garlic , chopped
2 Tablespoons of olive oil
Cracked black pepper to taste
3 cups of water
6 cups of vegetable broth
1 jalepeno, seeded and chopped
 1 teaspoon smoked paprika ( I got mine at Trader Joe's ) or more to taste
 1 teaspoon chili powder
1 teaspoon of ground cumin
Add cooked rice to each bowl.
1/2 cup of diced red onion and red pepper for garnish

Directions: 

In a large soup pot slowly saute the onions, garlic, and red pepper in the olive oil.
Add the cooked beans, jalepeno, seasoning , water and vegetable broth. Bring to a boil and reduce to medium and cook for about an hour ( 1/2 hour covered;1/2 hour uncovered) , stirring occasionally. The beans will soften up into the soup.
If the liquid begins to cook down and the soup thickens too much, add an additional 1 cup of water and 1 cup vegetable broth. Season with with additional black pepper and smoked paprika to taste.
For a thicker soup- use an immersion blender to blend it partially.  Garnish with chopped red onion and chopped red pepper.

These will cook down and almost disintegrate in the soup and the red pepper
flavor will be very mild ( I only had a green pepper) 

What are the Heath Benefits of Black Beans ?

• Packed with antioxidants.The darker a bean, the greater its antioxidant value, making black beans antioxidant superstars even surpassing the antioxidants in oranges! Studies report that  antioxidants help boost our immune systems to help protect against cancer, degenerative disease, and general health.
• Loaded with fiber. In addition, black beans are loaded with fiber which helps rid toxins from building up in your system by keeping your elimination regular. 
• Does it Fight Heart disease ? Just one of many available studies was an impressive 19 year study that followed 10,000 persons ( Archives of Internal Medicine). The study found that high fiber foods like black beans, helps prevent heart disease. Eating at least 21 grams of fiber rich foods a day brought down the risk for heart disease by at least 15 %. A cup of black beans provides about 12 grams of heat healthy fiber.
• Stabilizes Blood sugar  Fiber also helps you maintain healthier glucose metabolism, so the high fiber content of black beans can help maintain healthy blood sugar levels.
• Provides lots of Minerals. Black beans are a good source of minerals including iron, magnesium, and folates. If you have Celiac, check with your doctor, you may may be low in minerals due to years of poor absorption. ( especially iron)
• Low in calories and fat- black beans are filling, satisfying and taste great, yet they are low in calories and low in fat. On Weight Watchers, they are  one of the suggested filling foods.

My Notes:

• For an interesting kick, add 1/3 of a cup of vinegar ( white or apple cider) to the soup during the last 15 minutes of cooking.  
• I add 1/4 cup of cooked white or brown rice to each bowl before eating
• I sometimes top each bowl with plain Greek Yogurt or sour cream 
• Chopped red onion and raw chopped green or red peppers is also a good garnish 
• Freeze leftover soup for another meal ( freezes well) 
• If cooking your own black beans, make them the day before
• Make your rice while the soup cooks or the day before

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