TWO Black Bean Soups

I hope you all know what you're making for your Valentine's Dinner tomorrow night.  I would suggest making these soups another night.  Just saying.  They're good...but, they are made mostly of beans, and well...

On with the recipes.

I really enjoy these black bean soups.  They are so easy and tasty.  They are simple and great for week night meals. If you have corn bread, crumble it on top.  If you have sourdough, dunk it.  Pull out a salad, and it's a well-rounded meal.

This unique black bean soup is flavorful, filling, and packed with lots of antioxidant-rich ingredients (black beans, sweet potatoes, cocoa powder, etc.).  It is perfect for a chilly evening, can be prepared in advance, and freezes beautifully for an easy dinner or lunch.

Britt's Black Bean Soup

Serves 8

Active time: 15 minutes

Cook Time: 25 minutes

Total time: 40 minutes

Serving Suggestions: Corn bread or tortillas, and a hearty green salad.

What you'll need:

• 1 1/2 cups diced sweet potato (leave skin on)
• 4, 15 oz cans black beans, rinsed and drained
• 3 cups vegetable broth
• 2 TBLS olive oil
• 1 cup chopped onion
• 1 tsp minced garlic
• 1/2 tsp powdered ginger
• 1/4 to 1/2 tsp cayenne pepper, depending on your level of heat tolerance
• 1 tsp dried thyme leaves
• 3/4 tsp allspice
• 1/8 tsp celery salt
• 1, 15oz can tomato sauce
• 1 cup frozen corn
• 1/8 tsp black pepper
• 1 tsp unsweetened cocoa powder
• 1 tsp sugar
• 2 TBLS lemon juice
• 1/2 cup sour cream or plain yogurt (optional garnish, omit for vegan)
• 16 fresh cilantro leaves (optional garnish)

What you'll do:

• Cover and microwave diced sweet potatoes for 6 minutes, allow to cool slightly before you attempt to handle.
• In a food processor, puree the sweet potato and half the black beans with 1-2 cups vegetable broth.  (Note: if you do not have a food processor, you can accomplish this step with a bowl, potato masher, and some elbow grease)
• Heat the olive oil in a large sauce pan over medium heat, add onion and cook until translucent.  Add garlic and spices.  Cook until fragrant then quickly add remaining broth and tomato sauce to prevent burning the garlic.  
• Add pureed sweet potato/black bean mixture, corn, black pepper, cocoa powder & sugar.  Stir well and simmer over med-low heat until heated through (about 10-15 min).
• Add whole black beans & lemon juice, stir, and cook for 5 more minutes before serving.
• Garnish each bowl with a dollop (1 T) of sour cream or yogurt & a couple of cilantro leaves, if desired.

This is a great soup for either a hot lunch or to complete dinner on a cold night.  The pumpkin is subtle enough to not freak people out, and the spices really round everything out.  It's hearty and healthy and tasty - what's not to love?  Oh - did we mention most everything is probably in your pantry right now and it can be ready in less than 30 minutes? If you can, double and freeze for later!

Pumpkin Black Bean Soup

Serves 4 (1 1/2 cup servings)

Active time: 15 minutes

Cook Time: 15 minutes

Total time: 30 minutes

Serving Suggestions:  Round this soup out with cornbread and a green salad.

What you'll need:

• 1 TBLS olive oil
• 2 tsp minced garlic
• 1 15oz can pumpkin puree
• 1 15oz can black beans, rinsed and drained
• 1 15 oz can diced tomatoes with juice OR crushed tomatoes
• 2 cups vegetable broth
• 1 TBLS brown sugar (optional)
• 1 tsp cumin
• 1/2  tsp cinnamon
• ½ tsp cayenne pepper (optional)
• 1/8 tsp allspice
• salt and pepper to taste

What you'll do:

• In a large saucepan, heat oil.  Once hot, add garlic and saute until fragrant, about 2 minutes.
• Add remaining ingredients, stirring to combine.  Bring to a boil, reduce heat, and simmer for 15 minutes
• If desired, slightly puree soup to give it a thicker, more uniform feel.  If you don’t have a blender or food processor, use crushed tomatoes, and mash beans with a potato masher before adding them to the pot.

If you're looking for yet another Black Bean soup, here's a more elegant version.

Smoked Squash & White Bean Stews

More white bean stews -- didn't mean to do that, but these stews are too good to hold off on posting until later, and they are both quite different than the one posted earlier.  So no true apologies from me!

First up, a wonderful, colorful, hearty stew. The original recipe uses dry beans.  A totally fine way to go if you have the time.  I did not, however make the time to use dried bean so I used canned instead and it came out fine.

We loved the smoky flavor of this dish due to the fire-roasted tomatoes, smoked paprika, and a little liquid smoke at the end to round things out just a little more.  The little boys loved this stew, which surprised me a little, but I was happy about it none-the-less!  Kids gobbling up squash and kale will make me smile any ole time.

White Bean & Squash Stew with Kale
serves 6-8

• 1 lg onion, diced
• 1 lg red bell pepper, diced
• 1 TBLS minced garlic
• 4 cups vegetable broth
• 1 can fire roasted diced tomatoes, with juice
• 3 cans great northern white beans, rinse and drain
• 1 lb butternut squash, peeled and cubed (1/2 in).  about 4 cups
• 4 cups packed, chopped, kale
• 1 TBLS smoked paprika
• 2 tsp oregano
• 1 1/2 tsp cumin
• 1 tsp basil
• 1/4 - 1/2 tsp liquid smoke (optional, and start with 1/4 tsp and then taste before using more)
• salt and pepper to taste

-- Saute onion and bell pepper til soft

-- Add garlic, saute 1-2 more minutes

-- Add broth, tomatoes, beans, squash, and spices.  Bring to a boil, reduce heat, cover and simmer 15 minutes until squash is soft

-- Add chopped kale, stir and heat through til wilted

ALTERNATIVE -- use 2 cans of white kidney beans instead of the three cans of great northern.  Use 4 cups chopped broccoli florets instead of kale (only add it in after the bell peppers and cook until bright green.  Then proceed as directed.)

If you don't have all the ingredients to make the first stew, then try this next Smoked Squash & White Bean stew.  We loved this one almost more, even with it being so simple.  It can use pumpkin if you can still find them, or any other winter squash -- butternut being my favorite.

I would highly suggest doubling this recipe.  It only serves 3 to 4, and with the time it takes, you might as well make enough for delicious leftovers!  The use of liquid smoke in the recipe is a must.  If you don't have some on your shelf, go out, spend the $3 for a bottle that will last you a couple years, and then get busy making this stew.

I served it with a side of roasted cauliflower and seasoned barley, but next time I'll go with a green vegetable for more color.

Smoked Squash & White Bean Stew
serves 3-4

• 1 1/2 lbs sugar pumpkin or butternut squash.  Peel and cube (1 in).  6 cups worth.
• 1 cup vegetable broth
• 1 tsp oregano
• 1/2 tsp liquid smoke
• 1/4 tsp each salt and pepper
• 1 can canellini beans, rinse and drain (in a pinch, you can use Great Northern, but they're a little on the small side for this dish)
• 1 TBLS red wine

-- Saute pumpkin or squash (with choice of oil, broth, or water) in a large skiller until browned and starting to soften.  About 10 minutes.

-- Add broth, spices, smoke, and simmer until soft.  6-8 minutes.  Stir occasionally.

-- Add beans and wine and heat through.

Red Lentil and Squash Stew

Don't you just love a good hearty stew in the middle of winter?  I do.  It's probably the #1 reason there are so many great soups and stews on here.  Some food bloggers tend toward sweets or salads or what-have-you.  I guess I tend toward meals your can serve in a bowl and scrap up with a spoon.  I feel very fortunate all three of my boys love them as much as I do!

I saw this recipe floating around on Pinterest right when fall hit -- the original recipe calls for pumpkin -- but I opted to use an acorn squash and was really pleased with the outcome.  I love the ginger and cumin combination along with the red lentils and squash.  Mmmm....love it.

Oh.  The best part of this recipe?  Crockpot, baby!  Oh yeah.

Original recipe found here.

Red Lentil & Squash Stew

serves 4-6

• 1 lb acorn (or other) squash, or pumpkin.  Peeled and cut into 1 inch cubes
• 1 can garbanzo beans, rinsed and drained
• 1 1/2 cup chopped carrots
• 1 1/2 cup chopped onion
• 1 cup dry red lentils
• 2 TBLS tomato paste
• 1 TBLS fresh grated ginger
• 1 TBLS lime juice
• 1 tsp cumin
• 1/4 tsp tumeric
• 1/4 tsp peper
• 4 cups vegetable broth
• salt to taste

-- Combine everything in a crockpot and cook on low for 7-8 hrs, or high for 4 hours

Pumpkin, Black Bean & Quinoa Chili

I really like this sweet potato quinoa chili.  There's something so comforting about it.  So when I saw this recipe for a very similar looking chili, I hopped on board that train and set out to make it.  I thought to myself that if it were better than the sweet potato version, I would toss that recipe out and keep the new one -- but I couldn't make a call on which one was better -- so I kept both and just tweaked the sweet potato one to be a little more like stew if I wanted.

This is an easy meal to throw together.  Everything is in one pot and it's hearty and filling.  It is warmth and comfort in a bowl, and who can argue the wonderfulness of that?!

Pumpkin, Black Bean & Quinoa Chili
serves 4-6

• 1 large onion, diced
• 4 cups vegetable broth
• 2 15oz cans diced tomatoes, with juice
• 2 15oz cans black beans, rinsed and drained
• 1 15oz can pure pumpkin
• 1/2 tsp cinamon
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp smoked paprika
• 2 tsp chili powder
• 2 tsp cumin
• 1 bay leaf
• 1/2 cup dry quinoa
• Green onions, sliced for garnish (opt)

-- Saute onion in large soup pot or dutch oven until soft -- 7-10 minutes.

-- Add everything else, minus quinoa and stir until combined well and pumpkin is incorporated

-- Add quinoa, bring to a boil, then reduce and simmer uncovered 20 minutes until quinoa is fully cooked.  Stir occasionally.

-- Serve with green onions as garnish, if desired 

Autumn Quinoa

This is one of my favorite fall quinoa dishes.  It's simple.  It's slightly sweet.  It's perfect paired with the cauliflower soup I posted a few weeks ago.  It makes a bit, so you can either serve it to a ton of people as a side dish, in a bowl as a main dish, or, you can bake some acorn squash and stuff this inside!  (And I've done it and love it that way!)  There's just something killer about the combination of pumpkin, orange, and cinnamon that I love.

This does not take very long to make.  For me, it's trickier than most of my quinoa dishes because I don't use the rice cooker for it and actually have to pull a pot out to cook it on the stove top, but as long as you stir it occasionally, it will come out perfectly.  Creamy and full of flavor!

Autumn Quinoa
serves 6 main

• 1 cup diced red onion
• 1 cup pure pumpkin pure (canned)
• 1 1/2 cup orange juice
• 2 cups broth/water
• 1 1/2 tsp cinnamon
• 1 tsp powdered ginger
• 1/2 tsp nutmeg
• 1 1/2 cup dry quinoa, rinsed well
• 1 cup craisins or raisins

--  Saute onion until soft and translucent

-- Add liquid and pumpkin and stir until combined

-- Add spices and quinoa.  Bring to a boil, reduce heat, cover and simmer 20-30 minutes until quinoa is done and liquid is absorbed. (Stir occasionally!!)

-- Stir in raisins and season with s&p to taste

Pumpkin Cookies & Pumpkin Dip

These two great pumpkin recipes come strait from Brittany!  Enjoy them this fall as pumpkin recipes are floating all around.  And thank you, Brittany, for these!

First up, a batch of perfect-for-Autumn cookies. That are healthy.

These cakey cookies are so healthy that they simply should not be limited to dessert!  They freeze beautifully, and are great for a quick breakfast or lunchbox treat.  Several substitutions and optional ingredients are listed--feel free to use the base recipe, or have fun adding optional ingredients to suit your taste preference!  

Please note that this recipe uses a partial can of pumpkin, so label & freeze the rest for later use!

Hearty Pumpkin Cookies

Yield:  2 1/2- 3 dozen cookies (yield is increased w/ the addition of optional ingredients)

Prep time: 20 min

Bake time: 12 min./batch

Total time: 45 min.

Serving Suggestions: Serve with soup, a sandwich, or a banana and a tall glass of low fat milk

What you'll need:

• 2 eggs OR 2 TBLS milled flaxseed + 6 TBLS warm water for vegan
• 1/4 cup canola oil
• 1/4 cup unsweetened applesauce OR mashed avocado
• 2/3 cup sugar
• 1 cup pumpkin puree OR mashed sweet potato
• 1 cup AP flour
• 1/2 cup whole wheat flour
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/8 tsp ground cloves
• 1 1/4 cups rolled oats, old fashioned or quick
• 3/4 cups raisins OR semi-sweet chocolate chips (optional)
• 3/4 cups seeds or chopped nuts of choice* (optional)

*I've used toasted pumpkin seeds & walnuts, and think almonds or sunflower seeds would also be good.

  What you'll do:

• Preheat oven to 375 degrees F.
• If using flaxseed as an egg replacement, mix w/ warm water (straight from faucet is fine) & allow to soak for 5 min.
• In a large mixing bowl, beat eggs (or flaxseed mixture), oil, applesauce, sugar, eggs, and pumpkin.
• In a medium mixing bowl, whisk together the flours, baking powder, baking soda, and spices.
• Add dry mixture to wet, mix with a large spoon or an electric mixer, just until blended.
• Stir in oats and any of the optional ingredients you choose to use.
• On a lightly greased cookie sheet, drop dough by rounded tablespoonful 2 inches apart.
• Bake each batch for 12 minutes and allow to cool on baking sheet or transfer to a wire rack.
• Store leftovers in the refrigerator for up to a week, or freeze for later.

Next up, a sweet little dip that always gets rave reviews at all the holiday parties it's taken to!

This sweet, creamy dip makes a great afternoon snack, light dessert, or festive addition to a holiday spread.  We like it best with Granny Smith apples (for the sweet/tart combination), but it also goes well with graham crackers, vanilla wafers, or ginger snaps.   

Pumpkin Dip

Serves 30 (Makes about 3 ¾ cups - recipe halves well)

Active time: 15 min

Cook Time: N/A

Total time: 15 min

Serving Suggestions: granny smith or other tart apples, sliced; graham crackers, vanilla wafers, or ginger snaps, and a hot cup of coffee

What you'll need:

• 8oz package neufchâtel
• 1 ½ cups powdered sugar
• 1 15oz can pumpkin puree
• 2 tsp cinnamon
• ½ tsp nutmeg
• ½ tsp ginger
• 1 tsp vanilla extract

What you'll do:

• Put neufchâtel (still it in its foil wrap) in a small ziplock bag and place in a bowl of hot water for 5 minutes to soften.
• Open neufchâtel and transfer to a large mixing bowl.  Cream on high speed with an electric mixer until smooth.  
• Add powdered sugar and blend until smooth.     
• Add remaining ingredients to the bowl and continue to mix until uniform.
• Chill until ready to serve.

Pumpkin Tortilla Soup

This soup was a nice change from our usual pureed vegetable or lentil soups.  It also doesn't have curry or chickpeas in it.  Like I said, it was a nice change for us.  Usually, I tend to shy away from "Tortilla" soups due to the spice they tend bring along.  But this one had pumpkin in it, and I'm a sucker for pumpkin.

I got the recipe over here, and I tweaked it a lot.  After I got done making it, I realized there was no protein component.  So I added black beans and corn, and I'm so glad I did.  Some of the bites with avocado in it make me think of Texas Caviar.

A definite do-over!  I would, though, say tortilla chips are a must.  There was just something missing and I think that's what it was.  I also made a big pot of Spanish rice to go with this, and we ended up mixing the leftover soup with the leftover rice to stretch it a little bit and that was absolutely delicious.

Pumpkin Tortilla Soup

Serves 8-10

What You'll Need:

• 1 medium onion, chopped
• 1 red bell pepper, chopped
• 2 tsp minced garlic
• 1 TBLS oregano
• 2 tsp cumin
• 1 tsp smoked paprika
• 1/2 tsp cinnamon
• 1/2 tsp chili powder
• 4 oz can chopped green chiles
• 1 15oz can 100% pumpkin puree
• 2, 15 oz, cans diced tomatoes, with juice (for a fuller flavor, make sure one can is fire roasted)
• 5 c vegetable broth
• 2 can black beans, rinsed and drained (can you red kidney as well)
• 2 cups frozen corn
• 2 TBLS lime juice
• S & P to taste
• 1-2 ripe avocados, cut into chunks, for garnish
• cilantro
• corn chips

What You'll Do

• Saute the onion and pepper for about 5-7 minutes.  Add in garlic and spices and saute another 2 minutes.
• Add everything else (minus lime juice), stir, and bring to a boil.  Reduce heat and simmer 15-20 minutes.
• Stir in lime juice before serving -- season with salt and pepper to taste.
• Top each bowl with chunks of avocados, tortilla chips, and cilantro.

Pumpkin Chocolate Chip Bars

I just have to say I am so thankful for this recipe.  I used to make pumpkin bars with a cream cheese frosting that were to. die. for.  Seriously.  It was dangerous to have the pan in my house, so I would only make it for events.  The last couple years, though, I haven't made them. (If you do want to make them, the recipe is here)  And I've missed my pumpkin bars something awful.

Now these bars aren't exactly the same, but they are light and fluffy and with the little hint of chocolate, I can eat them guilt free.  And eat them I do.  Gladly.

I may also try adding white chocolate chips or craisins to switch things up!

Pumpkin Chocolate Chip Bars

• 1/2 c pumpkin puree
• 3 eggs (1 whole, 2 whites)
• 1 T veg oil
• 1 c flour
• 1 t baking powder
• 1 t cocoa powder
• 1/2 t cinnamon
• 1/2 t allspice
• 1/4 t nutmeg
• 1/4 t salt
• 2/3 c brown sugar
• 1/2 c chocolate chips

-- Combine all wet.  Combine all dry.  Add dry to wet and mix until all wet.
-- Fold in chocolate chips and transfer to a greased 7x11 baking pan.
-- Bake 15-20 minutes at 350,  (passes the toothpick test)

Butternut Squash Rice Bowl

I was going to wait to post this, but I just couldn't wait another day.

This dish is a new favorite.  As in, if I didn't have so many new dishes I wanted to try, I would be making this once a week.  It was really that fabulous.  And I'm not talking just the flavor, either.  This dish somehow gives me the same comfort level as homemade mac 'n' cheese (which, if you're been around the blog a while, you know how much I love -- and miss -- homemade mac 'n' cheese!).  It's rich and creamy, and totally satisfying.

I was a little nervous with the butternut squash since they're typically not very fun to prepare, but it wasn't that bad.  I peeled my squash, cubed it, and roasted it.  But I could have just as easily cut it in half, roasted it face-down, and scooped the insides out.  Either way, I do suggest doing this step ahead of time if you're looking for a quick dinner.  I had my rice and squash already prepared and this came together in about 15 minutes.

I got the recipe here, and pretty much just made it completely plant-based, and also subbed in my faux coconut milk to cut down on the fat content.  Please don't let this just sit in your "I want to make this" pile.  Make it tonight.  Or tomorrow night, even, if you don't have the squash on hand.  But make it.  You won't regret it!

Oh, did I mention both my little boys "mmmmm"'d through all of dinner?  Yeah.  They did.

Butternut Squash Rice Bowl
Serves 4 big bowls

• 3 cups cooked brown rice
• 2-3 cups cooked butternut squash -- acorn squash and canned pumpkin also work really well. 
• 2 cans white kidney beans, rinsed and drained OR great northern
• 1 T olive oil
• 1 large onion, diced
• 1 1/2 c almond milk
• 1 t coconut extract
• 1 c vegetable broth
• 1/4 t powdered ginger
• 1 t dry cilantro (or oregano)
• 1/2 t cumin
• 1/4 t pepper
• Salt to taste
• 1 1/2 t lime juice (opt)

-- Saute onion in a large skillet for 5-10 minutes.
-- Add in all liquids and spices. Let heat and almost simmer.
-- Add in the butternut squash and mash with a potato masher until the mixture is thick and creamy.  Heat through.
-- Add in the rice and beans and stir until combined.  Add lime juice if using.

Pumpkin Granola Bars

It's pumpkin season, I know.  But pumpkin granola bars sounds amazing no matter the season, right?

These were chewy and delicious.  I subbed the chocolate chips and nuts for more chewy goodness in the form of raisins and dates.  I think white chocolate chips would have been amazing, but I didn't have any on hand.

Due to the pumpkin, it was hard to tell when these reached "golden brown" status.  I baked them for 40 minutes and they were great.  The edges, by that point, had crisped up, and the inside pieces didn't fall apart.

These would be great for a morning treat or an afternoon snack.  Got the idea for this recipe here.

 Pumpkin Granola Bars

• 3 c old fashioned oats
• 2 t pumpkin pie spice
• 1/2 t salt
• 3/4 c packed light brown sugar
• 1/2 c pumpkin puree
• 1/4 c applesauce 
•  1/4 cup honey
• 1 t vanilla extract
• 1/2 c dried cranberries
• 1/2 c raisins
• 1/2 c chopped dates

--  Combine the oats, pumpkin pie spice and salt in a bowl
-- In a large bowl, mix together sugar, pumpkin, applesauce, honey, and vanilla.  Add in those oats and coat well.
-- Fold in your "extras" (and feel free to play around here!) and stir
-- Press firmly into a foiled/oiled lined 8x11 or 9x9 baking dish
-- Bake for 35-40 minutes at 350