Spicy Black Bean Vegetable Soup

Spicy Black Bean SoupThis spicy soup definitely counts as eating healthy! With onion, green pepper, celery, carrots, corn and of course black beans, it has you on track for upping your veggie intake! This soup will serve 6-8 people.

Ingredients:

1 tablespoon vegetable oil
1 onion, chopped
1 green pepper, chopped
3 cloves garlic, minced
2 carrots, chopped
2 stalks celery, chopped
1 teaspoon dried thyme
1 tablespoon chili powder
2 teaspoons ground cumin
3 cups vegetable stock/chicken stock
3 (540ml) cans black beans, rinsed and drained
1 (341ml) can whole kernel corn
¼ teaspoon ground black pepper
1 (796ml) can stewed tomatoes
Lemon/lime juice to serve

Directions:

In large pot, heat the oil over medium heat. Add the onion, garlic, celery, green pepper and carrots, and cook, stirring occasionally, for 5 minutes or until onion is softened. Add the chili powder, thyme and cumin; cook for about a minute, stirring occasionally so nothing burns. Add the stock, 1 ½ cans of the beans, corn, and pepper, and bring to a boil.

Meanwhile, in food processor or blender, puree together tomatoes and remaining 1 ½ cans of beans. Add these to the pot. Reduce the heat, cover the pot, and simmer for 10 to 15 minutes or until vegetables are tender. Serve hot, with a quick squeeze of lemon/lime juice to each bowl.

Chicken Tortilla Soup

Chicken Tortilla Soup

Ingredients:

4 skinless, boneless chicken breasts
8 cups chicken broth
2 tablespoons plus 1 teaspoon olive oil, divided
1 teaspoon minced garlic
1 teaspoon ground cumin
4 cups frozen corn kernels
1 15oz. can black beans, drained, but not rinsed
2 cups onion, diced
2 teaspoons chili powder
2 tablespoons lime juice
2 cups chunky salsa
8 corn tortillas cut into 1-inch strips
1 cup shredded non-dairy (parve) cheese, to serve (optional)
Non-dairy (parve) sour cream, to serve (optional)
Lime wedges, to serve (optional)

Directions:

In a large pot over medium heat, poach the chicken in the chicken broth. Once cooked through, remove the chicken from the broth, and set aside to allow it to become cool enough to handle. Strain the chicken broth to remove any impurities that may have accumulated while poaching the chicken.

In a large stock pot or Dutch oven (can be the same one you poached the chicken in), add 1 teaspoon of olive oil and bring to a medium-high heat. Add the onions and sauté until they become translucent, about 4-5 minutes. Add the garlic, chili powder and cumin and mix well, allowing the spices to become fragrant. Then add the broth, corn, beans, lime juice, and salsa. Reduce heat to low and simmer for about 20 minutes. While the broth simmers, take the chicken that you have set aside, and using two forks, or your hands, shred the chicken. Add the chicken to the soup and let it simmer for an additional 10-15 minutes.

While the broth mixture simmers, heat the remaining 2 tablespoons olive oil in a skillet. Fry the tortilla strips in the hot oil until crisp. Remove from skillet and drain on paper towels. Place half of the tortilla strips in the bottom of each bowl, and then serve the soup hot with the remaining tortilla strips on top, along with the options of the cheese and sour cream. Serves 8.