Sopa de Frijol con Vegetal

Sopa de Frijol con Vegetal

1/2 pound dried pinto beans
1 bay leaf
1 teaspoon dried oregano (Mexican variety preferred), crumbled
1/2 teaspoon ground cumin
1 tablespoon extra virgin olive oil
1 medium onion, chopped
2 cloves garlic (medium), finely chopped
1 can tomatoes, fine dice
2 teaspoons chili powder
pinch salt

 

1. Pick over the beans carefully and remove any foreign particles. Put the beans in a strainer and rinse under cold running water. Put the beans, bay leaf, oregano, and cumin in a large saucepan with water to cover by about 2 inches. Bring to a boil over medium high heat, then reduce heat to medium-low, cover and cook until the beans are tender and the liquid thickens, 1 1/2 to 2 hours. Do not let the beans boil dry. Check the water level during cooking and add hot water, when needed, about 1/4 cup at a time. There should always be about 1/2 inch of water above the level of the beans.

2. Meanwhile, heat the oil over medium heat in a medium skillet and cook the onion, stirring, until it browns, about 5 minutes. Add the garlic, tomatoes, and ground chili. Cook, stirring, until the tomato juices evaporate, 2 to 3 minutes. When the beans are tender, add the onion mixture to the beans. Add salt, and continue cooking for about 20 minutes to blend flavors. Remove the bay leaf, and serve hot.

Adapted from the original meatless recipe found in “1,000 Mexican Recipes.” Copyright 2001 by Marge Powe, Wiley Publishing, Inc.

Tips

I love pinto beans and found this recipe a long time ago.  When the offspring were little I didn’t fix beans at home.  I got my bean fix when we went out for Tex-Mex and gorged myself on the refried variety.  Nowadays as an Aging Wonder I tend to eat a lot healthier than during my younger days.  Give me a good bowl of beans and I’m a happy camper.

Check back for updates and tips on this soup recipe.  I’ve got beans on the stove and I am absolutely positive I no longer follow the recipe as written.

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Semi-Organic Beef Vegetable Soup

  • 1 T extra virgin olive oil
  • 1/4 C sweet onion, diced
  • 2 large carrots,peeled and diced
  • 2 stalks celery, diced
  • 2 small Yukon Gold potatoes, diced, skin on
  • 1 medium green squash, diced
  • 1 to 1 1/4 pound top blade roast
  • 1/2 cup canned diced tomatoes with juice
  • 4 large white button mushrooms, thick dice
  • 1/2 C frozen corn
  • garlic powder, to taste
  • pinch dried parsley
  • pinch dried thyme
  • 1 quart organic beef broth
  • Salt and pepper to taste

Makes about four healthy servings.

  1. In a small stockpot heat olive oil until hot.  Salt and pepper the roast.  Brown the beef on both sides over medium high heat.
  2. Add the celery and onion.  Reduce heat to medium and saute for several minutes.
  3. Add garlic powder and thyme.  Add enough broth to almost but not completely cover the roast.  Bring to a boil, then cover and reduce to a simmer.
  4. Simmer slowly for two hours.
  5. After two hours, remove the roast to a cutting board and allow to cool.
  6. Add the rest of the beef broth and tomatoes to the pot.
  7. Add the potatoes and carrots. Simmer for 30 minutes.
  8. After 30 minutes add the squash , mushrooms and corn.  Simmer for another 30 minutes.
  9. When the roast is cooled, trim any excess fat, cube and add to the soup.
  10.  Adjust your seasonings.  Add parsley.

My meals since Friday evening have been soup, cereal, soup, soup, toast/banana, soup, and soup.   The jeans are getting a little loose.  I cannot remember a weekend of such healthy eating ever.  Yes, The Boss is still sick.  Friday I made chicken soup.  Last night I made Vegetarian Vegetable Soup.  Today I decided upon Beef Vegetable for a change in pace.

A high quality beef vegetable soup is the end result of the right cut of beef and some high quality broth.  This recipe is semi-organic because most of the ingredients were organic but some were not.  The beef broth was hand selected store bought prepared organic broth.  I used top blade which IMO makes a big difference  due to the cut and marbling.

Tips

I remembered the mushrooms.   Use vegetables you have on hand.  I also decided to leave out peas because peas are not one of my favorite vegetables.  The corn adds a touch of sweetness.  Note the roast is braised whole for several hours, cooled, cubed and returned to the soup.  The beef stays tender this way.  You won’t end up with tiny hockey pucks.

A salad on the side and crusty bread would make this a meal.

So would a three pound top blade roast.  But with that much beef you might as well make Pot Roast.

Semi-Organic Vegetarian Vegetable Soup

  • 1 T minced sweet onion
  • 1 T extra virgin olive oil
  • 1 large carrot, peeled and diced
  • 1 stalk celery, diced
  • 2 small red potatoes, diced, skin on
  • 1 medium yellow squash, diced
  • 1/2 cup canned diced tomatoes with juice
  • 1 15.5 ounce can great northern beans, drained and rinsed
  • 3 handfuls fresh baby spinach leaves
  • garlic powder, to taste
  • pinch dried parsley
  • pinch dried thyme
  • 1 bay leaf
  • 1 quart vegetable stock or broth
  • Salt and white pepper, to taste

Makes about four healthy servings.

  1. In a small stockpot heat olive oil until hot.  Add the carrot, celery and onion.  Reduce heat to medium and saute for several minutes.
  2. Add salt, white pepper, garlic powder, and thyme.
  3. Add the potatoes and continue sauteing for 1-2 minutes.
  4. Add the yellow squash and saute for another 1-2 minutes.
  5. Add vegetable stock and bay leaf.  Bring to a boil then reduce to a simmer.
  6. Add the beans, tomatoes, and spinach.
  7. Simmer until the vegetables are soft.
  8. Adjust your seasonings.  Add parsley.
  9. Serve this soup with grated Parmesan cheese on the side.

I typing this as fast as I can.  Before I forget.

The Boss is sick.  Last night I made chicken soup.  When you’re sick you have to have chicken soup.  There was enough leftover for lunch.  So we’ve had chicken soup, raisin bran, chicken soup for the last three meals.  The Boss has a sore throat.  As I’m typing I hear coughing.  Well, time for soup again.

A high quality vegetable soup is the end result of the ingredients you have on hand.  The other key issue is balance, hence the small amount of spinach leaves and just a half cup of diced tomatoes.  This recipe is semi-organic because most of the ingredients were organic but some were not.

Tips

I kind of tossed this together and surprisingly, it tasted fine.  Next time mushrooms.  I used low sodium organic broth.  The Boss didn’t add any additional salt but I added a dash and it really helped.  Use vegetables you have on hand.  I bought a green squash but didn’t use it.  I also decided to leave out peas and corn.  Try different beans.  Chickpeas or kidneys would work well.

A salad on the side and crusty bread would make this a meal.

But so would a nice ribeye.

Semi-Organic Vegan Split Pea Soup

You’re probably thinking to yourself what kind of parent forces this type of soup on their children?  Well, before you flame me in the comments section, my parents never fed this soup to me as a child.  As a parent, I never made or force fed my children with this soup.  The origins of this soup are simple.  It’s Sunday.  So what do you want for lunch?  It’s winter.  Soup.

How about some split pea soup?  Rather than mine the internet I went to my cookbook collection.  After a few unsuccessful look ups I settled upon Vegetarian Cooking for Everyone by Deborah Madison.  My recipe is adapted from Madison’s recipe.  After over 40 years of cooking I’ve finally figured out why I can never follow a recipe.  

I can’t follow a recipe because I usually don’t have all of the ingredients.

The reason why this soup is semi-organic is because not all of the ingredients are certified organic.  I’m pretty sure the organic portion is due to the fact those ingredients were on sale.  (I want a healthy soup, not the most expensive split pea soup ever made).  11:00 am.  Soup should be ready by noon.  My recipe gets posted only if it tastes good.

  • 2 cups split green peas, rinsed
  • 2 T extra virgin olive oil
  • 1 large onion, diced
  • 3 carrots, peeled and diced
  • 1 stalk celery, diced
  • 2 large garlic cloves, minced
  • 1 T dried parsley
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tsp paprika
  • 2 bay leaves
  • 1.5 quarts vegetable stock or broth
  • Salt and freshly ground black pepper
  1. Soak the split peas in water while preparing the soup ingredients.
  2. Heat the olive oil in a soup pot over medium heat.
  3. Add onion, celery, and carrots.  Saute for around 10 minutes.
  4. Add garlic and dried herbs, and fresh black pepper.  Saute for another 2-3 minutes.
  5. Drain and add the split peas.  Add the vegetable stock/broth and bring to a boil.
  6. Stir often so the peas don’t stick.
  7. Reduce the heat, partially cover, and simmer gently for approximately one hour.
  8. It’s yummy tummy time.

For the curious regarding semi-organic: carrots, vegetable stock and most of the herbs were organic.  The rest of the ingredients were high quality but not USDA certified organic.