Tag Archives: beans
If you’re running out of ideas for soups or looking for something different, this is a must go! There are so many different types of sausages out there and can be used many different ways. One of my favorites is kielbasa; as a kid I loved it with cheese on crackers. But with it being pretty frigid this Winter all I’ve been wanting is soup. Here’s one that’s a bit different than your stereotypical soup options that’s packed with lots of flavor!
This soup is packed with protein, fiber, and complex carbs which are the best carbs. If you’re not a veggie person, this is the best way to get your veggies. The kielbasa really infuses a nice smoked, salty flavor to the broth and it doesn’t take much to fill you up. If you’re not feeling up to using the rainbow chard you can replace it with another hearty green like collard greens, kale, even spinach will do. As with most recipes on here, you can tweak the ingredients list that works best for you. Using another type of sausage like something spicy is entirely up to you. Enjoy!
SMOKED SAUSAGE & WHITE BEAN SOUP
Over medium-high heat, saute the onions, celery, carrots, salt, and pepper with olive oil for several minutes until softened.
Add the kielbasa sausage, stir, and cook for about 3 minutes. Then, add the rosemary, thyme, and garlic powder. Stir.
Pour in the vegetable stock and let everything come to a boil. Reduce heat, let simmer for about 30-40 minutes uncovered stirring once in a while.
Add the beans and chard the last five minutes.
Remove the rosemary and thyme stems.
Add more salt and pepper to taste.
One pot meals are some of my favorite dishes because it doesn’t require a lot of time especially when you don’t have a lot of time to begin with. And because it’s so simple, there’s no reason why you shouldn’t take advantage of the ease for all-around healthy food.
You can’t get any more well balanced in a meal than this turkey chili. Plenty of protein from the turkey and beans. Complex carbs from the beans with TONS of fiber from both the beans and veggies. And not to forget to mention, there is no flavor lacking in this chili. Don’t let the ground turkey concern you! Cumin is the secret to making ground turkey (or ground chicken) taste similar to beef. But if you must, you can simply use a lean ground beef instead.
I personally use half ground turkey and half ground turkey breast. The ground turkey breast is very lean with a little higher protein content, only about 1.5g of fat per 4oz and no saturated fat like regular ground turkey. It’s a fair compromise to really make it healthy. Actually, it’s just to make room for me to top it off with some of my Homemade Queso Fresco cheese, haha! For those who are diabetic, with 8 servings in this chili you’ll get about 16g net carbs which isn’t so bad for how filling it is. You can make your portion smaller and enjoy a side of veggies or a salad to keep the carbs down more.
TURKEY BEAN CHILI
In a large pot over medium-high heat cover the bottom of the pot with olive oil and sauté the bell peppers, onions, jalapeno, and garlic stirring until the onions are translucent.
Add the ground turkey, chili powder, cumin, paprika, dried oregano, garlic powder, onion powder, cayenne pepper, and dried bay leaf. Use a wooden spoon to break apart the ground turkey and mix everything together.
Once the ground turkey is nearly cooked after about several minutes, add the canned crushed tomatoes, vegetable stock, and worchestershire sauce. Bring to a boil then reduce the temperature to a steady simmer for about 45 minutes uncovered. Stir once in a while.
Add the black beans and kidney beans the last 5 minutes.
Revised: September 7, 2017
What’s with all the exotic meats in my recipes lately? I know, I know. I’ve been feeling adventurous and curious about these healthier meat options. It’s been very fun so far and extremely successful. Just because it’s a meat most of us is unfamiliar with, doesn’t mean it has to be anymore complicated than working with something common like beef. It seems as though as long as you know the fat content, then you know when cooking it you may need more or less olive oil to prevent it from being dry. And of course, proper spices! If you’re all for trying new meats, you’ll likely love my Wild Boar Ragu which is to die for.
So with elk, I literally treated it like ground beef. And it was a huge success. It has a less greasy taste to it and more rich flavor. In a chili, it’s not so distinctive at all given all the spices involved. So, if you want to give elk a try this may be the best way to try it out! If you’re not about elk, feel free to use any kind of ground meat. There are no strict rules to this at all. Oh and last thing… you could throw all of this in a slow cooker on low for 8hrs if you’re strapped for time. Just leave the beans out of it until the last few minutes before serving and you’re good to go!
ELK BEAN CHILI
In a large pot over medium-high heat drizzle the olive oil and sauté the onions for about 5 minutes.
Add the green chilies and stewed tomatoes, stir for 2 minutes.
Then, add the ground elk, worcestershire sauce, chili powder, ground cumin, oregano, garlic powder, salt and cayenne pepper; breaking up the ground elk with a wooden spoon. Cook and stir until the meat is mostly cooked through.
Lastly, add the crushed tomatoes, brown sugar, and let everything come to a boil. Once it comes to a boil reduce the heat to low so it can simmer for about 45 minutes. Stir occasionally and add the kidney beans the last 5 minutes.
In the time I spent in Mexico City, I realized a lot of restaurants were serving refried BLACK beans. Sometimes with a subtle flavor that I at first wasn’t able to pinpoint what it was. Until I asked, it turns out sometimes families will put a tiny bit of Mexican ground cinnamon to it. And I have to tell you, it’s so wonderful that when I went back home I made an attempt to recreate this batch of heaven. I stopped buying the canned refried pinto beans and was more than willing to make my own instead. It takes maybe 10 minutes to do and you can make this in a larger batch in about the same amount of time. I honestly don’t miss the standard stuff you find in most Mexican-American restaurants.
If you can’t find Mexican ground cinnamon, don’t worry! Using regular ground cinnamon is just fine. You’re only using a tiny bit anyways. I stayed away from the traditional lard and use olive oil just because I wanna keep it on the healthier side. There’s a give and take with everything with me if I want to enjoy amazing food and still reap healthy benefits. Also, you don’t have to use finely chopped onions (although it is pretty yummy this way), you can use onion powder instead. And of course, with these beans you can make your ideal nachos, put in a burrito of your choice, serve with eggs and chorizo. And if you’re looking for a healthy alternative to chorizo that is just as spot on in flavor, you gotta try my Tofu Chorizo. It only takes minutes to make too. Some times I’ll make a decent amount of both and have it available for the week, whether I incorporate both or one of them for breakfast, lunch or dinner. This is truly the beauty besides taste; of Mexican food right here. You can eat it anytime, with all kinds of things!
MEXICO CITY REFRIED BEANS
Drizzle the bottom of a medium sauté pan with olive oil, enough to coat the bottom. Over medium-high heat, sauté the onions and epazote until translucent.
Add the black beans, vegetable stock, garlic powder, cinnamon, and sea salt. Stir until everything is simmering.
Reduce the heat to low and use a potato masher to mash the beans to your preferred consistency. Add additional vegetable stock a little bit at a time if it gets too dry.
Taste to see if it needs any more seasoning before serving.
Let’s kick hummus up a few notches with some roasted garlic and roasted beets in a traditional hummus recipe. Just when you thought hummus was already healthy now you can enjoy it with that much of a peace of mind. And thank goodness I didn’t forget to mention that the flavors are bursting so much more, it’d probably be hard to go back to a regular hummus unless you’re a purist. If you absolutely hate beets and are not willing to try it out, you can always omit it from the recipe and keep the roasted garlic in play. As always, I like to encourage you all to make your own versions of the recipes I share. Happy snacking!
ROASTED GARLIC BEET HUMMUS
Put everything in a food processor except the olive oil and turn it on. Once everything appears to be combined, slowly poor the olive oil in until the consistency is smooth.
You may need more of the recommended olive oil or less so keep an eye on it.
Scrape down the sides if needed. Add more salt to taste.