Tag Archives: black bean

Easy Vegetable and Bean Soup

Easy Bean and Veggie Soup | Pale YellowLet’s start our New Year right; veggies and bean.  Easy and delicious.   Healthful.  A recipe so good and tasty I made it several times throughout the fall.  Since a batch makes so many servings, it makes a for a simple week of lunches.  I love the different textures from the veggies and beans; the lentils make the soup seem almost creamy.

Easy Bean and Veggie Soup | Pale YellowCan we talk about how weird 2015 seems?  I type it lot for work, but it seems like this mysterious time of the future.  It’s hard coming to terms with this new year, I’m losing track of years and how much time has passed?  Is this what it feels like to get older?  My mom has been talking about her and my dad’s trip to NC for their “30th” wedding anniversary this spring.  Here’s the issue, I’m already 30 and they’ll be celebrating 35 years.  Oh the confusion and fun!  Maybe eating loads and load so bean and veggie soup will improve memory!

Easy Bean and Veggie Soup | Pale YellowOne Year Ago – Apple Cider Doughnuts

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Easy Vegetable and Bean Soup

Pale Yellow Original

Yield – 4-5 lunch servings

 

2/3 cup dried lentils, I used red & green

2/3 cup dried beans, I used black & pinto

1 dried bay leaf

1 tablespoon olive oil

5 ounces chopped white onion, I used frozen

5 ounces chopped red & green pepper, I used frozen

1/2 cup chopped carrot

1/2 cup chopped celery

1 quart (4 cups) low-sodium vegetable stock

2 generous pinches of salt

plenty of freshly cracked pepper

  1. The night before add the lentils and beans to a 1-quart mason jar with the bay leaf.  Add water to fill and let the beans soak overnight.
  2. Add the olive oil to a medium soup pot with a lid to let heat.  Saute the onions and peppers until soft.  Stir in the carrots and celery.
  3. Drain and rinse the legumes and add to the pot with the bay leaf.  Stir in the vegetable stock and season generously.  Lentils need a lot of salt.
  4. Cover and cook for 1 1/2 – 2 hours, letting the soup simmer on low.  Check the doneness of the beans, they should squish in your fingers when cooked through.
  5. Let cool and portion for this week’s lunches!

*Alternatively, add the drained beans, veggies, stock, and seasoning to a crock pot and cook on high for 5 hours.  Check the beans for doneness.  Even easier!Easy Bean and Veggie Soup | Pale Yellow

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Turkey Pumpkin Chili

Turkey Pumpkin Chili | Pale YellowThere are few things that scream fall more than a big pot of chili bubbling away on the stove top.  The smells are fantastic; spices and roasting vegetables cooking together to make the apartment smell like a nice, big hug.

Turkey Pumpkin Chili | Pale YellowWork is busy and I find myself getting home much later than I am used to.  It is so comforting to know I just need to microwave a bowl of healthful, hearty, and delicious chili and dinner is made.

Turkey Pumpkin Chili | Pale YellowThe ingredient list may seem daunting, but most of the spices/herbs are things you have in your cupboard.  If you don’t have a specific item, oh well, substitute it with something you do have!  This is not a recipe to go buy one dried herb because it’s not in your collection.  However, don’t skip the cumin, cumin is the best!

Turkey Pumpkin Chili | Pale YellowAnything you can eat and enjoy for a week is a winner in my book.  I made the chili on Saturday and had my last little bowl a week later. The vegetables add flavor and fiber, while the beans bulk up the chili.  The ground turkey gives meatiness and satisfaction in every bite.  If I didn’t tell you there was pumpkin in the chili you would never know; the pumpkin makes the chili rich and creamy.  There is a little spice from the chilies and pepper, which is how I like it.  This chili is on the mild side, so dial up the spice to fit your taste.  If I can enjoy the chili for a week straight, I’m sure you’ll enjoy it too!

Turkey Pumpkin Chili | Pale YellowOne Year Ago – Pumpkintini

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Turkey Pumpkin Chili
Adapted from Brooklyn Farm Girl
Yield – 6-9 servings

2 tablespoons olive oil
1 yellow onion
1 red pepper
1 green pepper
3 cloves garlic
generous pinch of salt
generous amount of fresh cracked black pepper
2 teaspoons dried oregano
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon dried thyme
1 teaspoon dried basil
1 pound ground turkey
1 (14 ounce) can black beans, low sodium
1 (14 ounce) can kidney beans, low sodium
1 (15 ounce) can pumpkin puree
1 (14 ounce) can diced tomatoes, low sodium
1 (14 ounce) can tomato sauce
1 (15 ounce) can chicken broth
1 (10 ounce) box of frozen corn
1 (4 ounce) can diced green chiles

  1. In a large pot heat the olive oil on medium heat.
  2. Chop the onion into a rough dice, add to the pot.  Repeat with the peppers.
  3. Stir and cook until the vegetables are soft and the onion is lightly caramelized.
  4. Finely chop the garlic and add to the pot.
  5. Add a generous amount of salt, several pinches.  Vegetables need salt and the seasoning should be added in the beginning.  Also add a generous amount of pepper.  Add the oregano, chili powder, cumin, basil, and thyme.  Stir into the vegetables and allow the spices & herbs to toast slightly.  Honesty you can add whatever combination you prefer, if you like spice, add more!
  6. Add in the ground turkey and stir and cook until the meat is cooked through.
  7. Get your can opener ready!  Drain and rinse both cans of beans before adding to the pot.  Stir in the pumpkin, diced tomatoes, tomato sauce, broth, corn, and chiles.
  8. Mix everything together and turn the flame to low.  Allow the chili to cook for at least an hour, I cooked mine for about 2 hours.  Stir occasionally.
  9. Serve with cheese, tortilla, or whatever your heart desires!Turkey Pumpkin Chili | Pale Yellow

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Tex Mex Quinoa

tex mex quinoa | pale yellowLast week’s quinoa was a big hit with friends on Facebook.  People actually made the dish!  Sometimes I make things and wonder if anyone actually makes them.  It was nice to hear about and see the proof.  Way to go Fatema and Nicki!

tex mex quinoa | pale yellowI’ve made this quinoa several times over the past year.  The corn and black beans make the quinoa salad really filling and there is no need to eat for hours after consuming a big bowl.  Plus, anything with avocado is bound to be delicious!

tex mex quinoa | pale yellowIf you’re a spice-loving person, add some cayenne, red pepper flakes, jalapenos, or sriracha.  I’m only mildly spicy and want to make sure my lunch is edible without downing huge glasses of water or smother the dish in yogurt.

tex mex quinoa | pale yellowThis isn’t a dish limited to the lunch box, I think it would make a great accompaniment to any BBQ or outdoor party.  The quinoa doesn’t need to be refrigerated and it has familiar flavors party-goers enjoy.  As a bonus, it’s super friendly to your vegan and gluten free friends!  No one wants to leave out those friends!

tex mex quinoa | pale yellowOverall tex mex quinoa is smokey in flavor from the cumin and crunchy from the quinoa.  The lime juice adds plenty of zip and the avocados are creamy.  This is one of my favorite lunches and I’m excited to finally share it with you!

tex mex quinoa | pale yellowOne Year Ago – Sriracha Chicken and Roasted Corn & Red Pepper Farro Salad

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Tex Mex Quinoa
Yield – 5-6 lunch servings

1 cup quinoa
2 cups vegetable stock
1 tablespoon olive oil
1 medium onion
2 small bell peppers (red and yellow) or 1 large pepper
2 roma tomatoes
1 15-ounce can black beans
1 15-ounce can corn
1 bunch cilantro
1 ripe avocado
1 teaspoon cumin
1/2 teaspoon garlic powder
salt + pepper
juice of 1 lime

  1. Add the quinoa and vegetable stock to a medium saucepan over low heat.  Simmer and cook until all the liquid is absorbed, stirring periodically.
  2. Heat the olive oil in a large saute pan.  Finely dice the onion and add to the pan.  Sprinkle with salt.
  3. Finely dice the bell peppers and add them to the pan.  Sprinkle with salt.  Saute until the onions are translucent and the peppers are soft.
  4. Roughly chop the tomatoes, salt liberally, and add to a large bowl.
  5. Rinse the black beans and corn and add to the tomatoes.  Chop the the cilantro and avocado and add to the bowl.  Set aside.
  6. Sprinkle the cumin and and garlic over the cooked onions and peppers.  Add on some freshly cracked pepper.  Stir to combine.
  7. Add the cooked quinoa and onions & peppers to the bowl.  Stir to combine and add the lime juice.  Taste and add more salt and pepper if necessary.tex mex quinoa | pale yellow

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