Polenta with Lemony Asparagus and Chickpeas

I love this time of year, when I can go to the grocery store and buy as much asparagus as I want without taking out a second mortgage on my house. But the problem with asparagus, from a food blogger's standpoint, is that it's a vegetable that tastes best when prepared simply. Its delicate flavor needs no more adornment than, maybe, a squeeze of lemon and a sprinkle of salt, and its texture is perfect with no more than the merest blush of heat. So once you know how to roast it, blanch it, grill it, or make it into pesto, there isn't much left for me to tell you. You don't need wild combinations of ingredients or fancy seasonings to enjoy asparagus, just your fork (or in my home, your fingers).

So here I present to you the most basic preparation of asparagus, blanched with a sprinkle of lemon zest and salt, on top of something that sounds fancy but is really homey and hearty: polenta (cornmeal mush or grits, as we call it here) and chickpeas. A light hand with the lemon and freshly ground black pepper lets the fresh asparagus flavor shine through, and a sprinkle of pine nuts pulls the whole dish together. On second thought, maybe it is a little fancy after all!



Polenta with Lemony Asparagus and Chickpeas
(printer-friendly version)

Polenta

2 1/4 cups water
2 cups vegetable broth or “no-chicken” broth
1 cup polenta
2 teaspoons minced garlic
1 teaspoon dried basil

Chickpeas

1/2 medium onion, chopped fine
2 cloves garlic, minced
1 1/2 cups cooked chickpeas (or canned, drained and rinsed)
1/2 cup vegetable broth or “no-chicken” broth
1/2 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
1 teaspoon lemon zest (peel), freshly grated
1 teaspoon lemon juice
1 teaspoon arrowroot or cornstarch
1/4 cup water

Asparagus

12 ounces asparagus, ends trimmed and stalks cut into 1 1/2-inch pieces
1 teaspoon lemon peel, freshly grated
lemon juice, to taste
coarse or flaky salt (such as Maldon), to taste
4 teaspoons pine nuts (lightly toasted)

Bring the 2 1/4 cups water and the 2 cups vegetable broth to a boil in a pressure cooker. Add the polenta while stirring. Stir in the garlic and basil, lock the lid in place, and bring to high pressure. Reduce heat but maintain high pressure for 5 minutes. Remove from heat and let pressure come down naturally. Stir well, salt to taste, and keep warm until ready to serve. (No pressure cooker? See note below)

While the polenta is cooking, sauté the onion in a medium-sized sauce pan until it begins to soften, about 3 minutes. Add the garlic and drained chickpeas and stir for another minute. Add the broth, basil, and pepper. Reduce heat to low and simmer for 5 minutes. Add the lemon peel and juice. Mix the arrowroot or cornstarch with 1/4 cup water and add it to the pan. Cook over medium low heat until slightly thickened. Keep warm.

Bring a large pot of water to a boil and blanch asparagus for 2 minutes. Drain well and toss with a squeeze of fresh lemon juice, 1 teaspoon of lemon zest, and coarse salt to taste. Divide the polenta among 4 plates, and top each with a quarter of the chickpeas and asparagus. Sprinkle 1 teaspoon of toasted pine nuts over each serving.

NOTE: To make polenta without a pressure cooker, use 2 cups broth and 1 cup water. Bring liquids to a boil in a heavy, deep saucepan, and slowly stir in polenta, garlic, and basil. Reduce heat and simmer gently, stirring frequently to prevent sticking, until very thick (about 30 minutes). (Be careful and use a long-handled spoon because mixture can bubble and spit hot corn meal on your hand.) Add salt to taste and keep warm until ready to serve.

Servings: 4

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Nutrition Facts

Nutrition (per serving): 276 calories, 15 calories from fat, 1.7g total fat, 0mg cholesterol, 557.9mg sodium, 385mg potassium, 55.6g carbohydrates, 8.5g fiber, 2.4g sugar, 10.4g protein, 4.9 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

Continue reading Polenta with Lemony Asparagus and Chickpeas...

Tortilla Soup with Pinto Beans

I'm coming up for air. I've spent the past couple of days working on the redesign of Fatfree Vegan Recipes, the website that spawned this blog. Although the really tricky stuff like coding and css and, for all I know, nuclear particle acceleration was done by a very talented web designer at E. Webscapes, I've had the incredibly mind numbing (and eye straining and finger cramping) job of copying and pasting all of the old recipes into the new format. I've had my daughter helping me, and so far we're only up to number 76 of 1300, a realization that makes me want to run screaming into the street. I don't trust myself to do any more right now (letters are starting to slide around on the screen), so I thought I'd take a break from all that and post you a recipe.

Unfortunately, posting a recipe requires looking at a screen, and the letters are starting to slide around here too (a few are even break dancing). So excuse me if I'm too brief or misspell or suddenly start swearing like Gordon Ramsay. This soup was delicious, and it deserves better treatment than I can give it right now, but thems the breaks.

The short story behind it is that I saw it, or the one it's based on, in Eating Well magazine, and couldn't resist making it, with a few changes: 1) Instead of tofu I used pinto beans. 2) Then I doubled the amount of pinto beans because I wanted it main-dishier (see, I'm making up words; swearing can't be far behind). 3) I used Mexican oregano instead of epizote because I like Mexican oregano and don't have any epizote. 4) I added chipotle powder because I wanted it to be spicier (without it, it's deeply chile-flavored but not spicy at all). 5) I divided it into 6 servings instead of 8 because my family and I eat like pigs (only messier) and because I wanted it to be main-dishier (see #2).

I hope you'll enjoy it. Now, if you'll excuse me, I think I'll go take a walk before I get back to swearing at my computer screen.



Tortilla Soup with Pinto Beans
(printer-friendly version)

Adding pinto beans makes this more of a main dish soup, but it could be even heartier with more greens and vegetables added.

3 large dried New Mexico chiles (or pasilla or ancho chiles)
1 15-ounce cans diced tomatoes, preferably fire-roasted
1 medium onion, chopped
3 cloves garlic, peeled
1/2 teaspoon Mexican oregano (optional)
1/4 teaspoon chipotle chili powder (or to taste)
4 cups vegetable broth or no-chicken broth
4 cups water
3 cups pinto beans, cooked
salt to taste
6 corn tortillas
1 large lime, cut into 6 wedges
1 ripe large avocado, cut into 1/4-inch cubes
4 cups chopped spinach, chard, or kale leaves (packed)

Toast the chiles. If you have a gas stove, you can hold them with tongs over the flame one at a time for a few seconds until fragrant. But if like me you use an electric stove, put them in a dry skillet over medium heat and press them flat for a few seconds on each side.

When the chilies are cool enough to handle, stem and seed them, tear them into pieces, and put them in a blender along with tomatoes and their juice.

Heat a large saucepan over medium heat. Spray lightly with olive oil (optional) and add onion and garlic and cook, stirring frequently, until beginning to brown, 4 to 6 minutes. Pour it all into the blender along with the chipotle powder and process until smooth.

Return the pot to medium heat. When hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. (Careful--watch for hot, bubbling "eruptions"!) Add broth, water, oregano (if using), and drained pinto beans. Bring to a boil, then adjust heat to maintain a simmer. Simmer for 30 minutes.

While the soup is cooking, prepare the tortillas. Preheat oven to 375F. Cut each tortilla in half (can be done in a stack if you have a sharp knife). Then cut each half into 1/4-inch wide strips. Place the strips in a single layer on a baking sheet and sprinkle with salt, if desired. Bake for about 15 minutes, stirring every 5 minutes, until golden brown. Remove from oven and allow to cool uncovered until soup is ready.

Add spinach (or chard or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes for spinach, longer for chard or kale.

Ladle the soup into 6 soup bowls. Divide avocado and tortilla chips among the bowls. Serve warm, with lime wedges.

Servings: 6 large servings

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Nutrition Facts

Nutrition (per serving): 282 calories, 53 calories from fat, 6.3g total fat, 0mg cholesterol, 489.1mg sodium, 799.2mg potassium, 47.8g carbohydrates, 13.7g fiber, 3.7g sugar, 12.4g protein, 5.4 points.


Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

Continue reading Tortilla Soup with Pinto Beans...

Banana-Maple Oatmeal Cookies

What can I say about these cookies? Should I start with the fact that they contain no white flour, only oatmeal and whole wheat? Or is it more important to note that they're sweetened with pure maple syrup? Or should I remind you that since this is the FatFree Vegan Kitchen, they contain no added oil or margarine, only the fats that are naturally present in the oats and other ingredients?

No. If your loved ones are like mine, they won't ask you about the flour, sugar, or fat; they just care about the taste. So when they come streaming into the kitchen, drawn by the warm aroma of cinnamon and maple, give them their freshly baked treats but keep the nutrition lecture to yourself. As they ooh and ahh over these soft, sweet cookies, smile, savoring the secret knowledge that you're showing your love for them in more ways than they know.

A Few Notes:

The banana flavor is very subtle in these cookies, so even if you don't like bananas, you might not mind it here. But, if you want, feel free to substitute 1/2 cup of applesauce for the mashed banana. The same goes for the maple syrup; you can use agave nectar instead, or any other liquid sweetener.

I used a mixture of ground white chia seeds and water to mimic the consistency of eggs, but I've included a couple of other egg replacement options that should work as well. I grind the chia seeds briefly in the blender before measuring them and mixing with water; it thickens in about 5-10 minutes.

To make the heart-shaped cookies, I placed a cookie cutter on the baking sheet, pressed the dough into it, and then lifted the cutter off.

I suspect (though I haven't tried it) that you could make these cookies gluten-free by using gluten-free oats and baking mix instead of the whole wheat flour. If you experiment, please post your results in the comments.

Hope you have a great Valentine's Day. Spend it doing something you love!



Banana-Maple Oatmeal Cookies
(printer-friendly version)

Because they contain no fat, these cookies are softer the day they are made and chewier the next day. If you prefer them soft, warm your day-old cookies in the microwave for a few seconds.

1 teaspoon ground chia seeds or 2 tsp. egg replacer powder or 2 tsp. ground flaxseed
2 tablespoons water
1 cup regular or quick oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup raisins
1/2 teaspoon vanilla
1/2 cup maple syrup
1 banana, mashed
1/2 teaspoon lemon juice

Preheat the oven to 375.

In a small mixing bowl, combine the chia seeds (or egg replacer or flaxseed) with the water and set aside until thickened (no waiting is necessary if packaged egg replacer is used.)

Mix the oats, flour, baking soda, baking powder, salt, and cinnamon in a medium mixing bowl. Add the raisins.

Add the maple syrup, vanilla, mashed banana, and lemon juice to the chia/flax/egg replacer mixture and combine well. Pour into the dry mixture and stir well but don't overmix.

Drop by heaping tablespoons onto a baking sheet lined with a silicon mat or parchment paper. Flatten each cookie slightly with a fork. Bake for 8-12 minutes or until bottoms and sides are lightly brown. Cool for a few minutes on a wire rack before serving.

Servings: 18

Yield: 18 cookies

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Nutrition Facts

Nutrition (per cookie): 78 calories, 5 calories from fat, less than 1g total fat, 0mg cholesterol, 115mg sodium, 106.1mg potassium, 17.5g carbohydrates, 1.7g fiber, 7.6g sugar, 1.7g protein, 1.3 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Chocolate-Cherry Pudding Cake

Chocolate-Orange Cake

Fabulous Fudgy Brownies

Continue reading Banana-Maple Oatmeal Cookies...

Saintly Black and Gold Salsa

I don't usually write about the Superbowl. Heck, I wouldn't usually even know it's going on, but this year it is a Very Big Deal around here. After 43 years, the Saints have made it into their first Superbowl, so there's about 43 years worth of celebrating to do, and if there's one thing New Orleans does better than anyone else, it's celebrate.

That celebratory spirit can be felt even as far away as Jackson. We'll be partying with our friends S and J, who were so confident that the Saints would make it to the big game that they gave us this enormous black and gold, handmade platter for Christmas (along with a not-so-subtle hint that they'd like to see it on the blog!) I'm bringing it to their house filled with three Superbowl dips: Who Dat Hummus, Geaux Guacamole, and this tomatoless salsa with spicy Louisiana flavors.

Geaux Saints!



Saintly Black and Gold Salsa
(printer-friendly version)

Don't be deceived: This "Saintly" salsa has a powerful kick!

Either roasted or raw corn can be used. To roast the corn, spread it out on a baking pan and spray it lightly with olive oil. Broil on the top rack, watching constantly and stirring often, until kernels just barely begin to brown. Don't overcook or the corn will be tough.

4 cups cooked black beans, well rinsed and drained
2 cups corn kernels, fresh, frozen, or roasted
1 yellow bell pepper, seeded and diced
1/2 cup red onion, minced
2 cloves garlic, pressed
3 tablespoons red wine vinegar
2 tablespoons water
1 1/2 tablespoon Tabasco, or to taste
1/2 teaspoon Creole seasoning, or to taste
1/2 teaspoon salt (or to taste)
1/2 teaspoon agave nectar (or other sweetener)

Mix the black beans (well-rinsed for best color), corn, and yellow pepper in a large bowl. In a small bowl, mix the remaining ingredients and pour them over the bean mixture, stirring gently to combine. Allow to marinate for several hours for best flavor. Serve with baked tortilla chips.

Servings: 8

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Nutrition Facts

Nutrition (per serving): 159 calories, 8 calories from fat, 1g total fat, 0mg cholesterol, 386.5mg sodium, 457.2mg potassium, 30.3g carbohydrates, 8.9g fiber, 1.5g sugar, 9.3g protein, 2.5 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

Continue reading Saintly Black and Gold Salsa...

Mushroom-Barley Soup with Cannellini Beans and Cabbage

Special note: I've just announced a new project I'm working on on the FatFreeVegan Facebook page (hint: it involves Nava Atlas and a new cookbook). Check it out, and while you're there, become a FB fan in order to receive updates, interesting links, and sneak peeks of upcoming posts.

When my friend and frequent blog commenter moonwatcher recommended Anna Thomas' new book Love Soup, I knew I had to have it. The recipes sounded so unusual and the seasonings so much to my taste (ancho chilies, smoked paprika, toasted cumin) that I was sure it would appeal to me. Unfortunately, I often have more ambition than time when it comes to reading new books, so I haven't fully explored Love Soup yet. Instead, I opened the book to the first recipe for which I had most of the ingredients and decided to make an adaptation of it right then and there.

This recipe was originally Mushroom-Barley Soup with Cabbage, but being the kind of cook who wants to get everything--starch, vegetable, and protein--in one pot, I added cannellini beans, making it less brothy and more of a main dish. And true to my procrastinate-then-rush style of cooking, I sped up what was meant to be a slow-cooked soup by using a pinch of baking soda to brown the onions quickly and the pressure cooker to speed-cook the barley. I also changed the proportions of some of the ingredients and totally left out two, green onions and fresh parsley, that I didn't have and which might make this soup even more delicious, but I don't see how. In short, I loved it. The broth was rich and flavorful with just a bare hint of spice and the mushrooms and barley lent a heartiness, something to chew on. If the rest of the recipes are as delicious, this book was a great investment. Thanks for the recommendation, moonwatcher!



Mushroom-Barley Soup with Cannellini Beans and Cabbage
(printer-friendly version)

I used red cabbage, which gave this soup a wonderful, rich color, but I think any type of cabbage will do. If you don't have hot smoked paprika, use mild and add a pinch of chipotle or cayenne to give the soup a slight kick.

1/4 cup pearl barley (consider using buckwheat or brown rice if you are gluten-free)
4 cups vegetable broth
2 medium onions, diced
6 ounces portobello or brown mushrooms, halved if large and sliced
3 cloves garlic, minced
freshly ground black pepper, to taste
salt to taste
2 teaspoons minced fresh thyme (or 1 tsp. dried)
2 tablespoons dry sherry
12 ounces shredded cabbage
1/2 teaspoon smoked paprika (mild)
1/2 teaspoon smoked spicy paprika (agridulce or pimenton de la Vera)
4 cups water
16 ounces cannellini beans (1 can), drained
1 tablespoon lemon juice

Place the barley in a pressure cooker or large soup pot, add the vegetable broth, and bring to a boil. If pressure cooking, lock the lid in place and bring to high pressure; cook under pressure for 18 minutes. Bring pressure down with a quick release method.

If cooking in a regular soup pot, lower the heat and simmer, covered, for 30 to 40 minutes.

While the barley is cooking, cook the onion in a non-stick skillet over medium-high heat until it softens and begins to brown; adding a pinch of baking soda will speed up the browning. Once it's beginning to brown, add the garlic and mushrooms and a little salt and pepper, reduce the heat, cover, and cook, stirring regularly, until mushrooms soften, about 3 to 4 minutes. Add the thyme and sherry and cook until the alcohol cooks off.

Once the barley is cooked, add the mushrooms to the pot along with the sliced cabbage and paprika. If there are dried bits in the skillet, use a little of the water to deglaze it, and add that and the remainder of the 4 cups of water to the pot too. Add the cannellini beans and simmer, covered, for about 30 minutes, until the cabbage is tender, adding extra water if it gets too thick.

Stir in the lemon juice just before serving and add more salt and pepper to taste.

Servings: 6

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Nutrition Facts

Nutrition (per serving): 170 calories, 5 calories from fat, less than 1g total fat, 0mg cholesterol, 323.2mg sodium, 637.5mg potassium, 33.2g carbohydrates, 7.5g fiber, 4.4g sugar, 9.2g protein, 2.6 MyPoints.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Irish White Bean-Cabbage Stew

Vegan Corned Beef & Cabbage

Double Mushroom Miso Soup

Continue reading Mushroom-Barley Soup with Cannellini Beans and Cabbage...

Microwave Baked Apples Two Ways

In the winter, I suddenly find all of my favorite fruit desserts—smoothies, sorbets, frozen yogurts—completely unappealing; just the thought makes my teeth hurt and makes me want to curl up in a blanket. So besides just eating fruit as nature intended, well-rinsed and with a napkin to catch all the juices, I rely on a few simple recipes to transform plain fruit into warm, healthy desserts. Of these, nothing is simpler or easier than apples baked in the microwave.

I've been baking apples in the microwave ever since I saw the recipe in Adventures in Microwave Cooking, the book that came with my first Montgomery Ward microwave. (Yes, I just needlessly dated myself.) The original recipe called for only three ingredients besides apples: cinnamon, brown sugar, and butter. Over the years I've found that only the cinnamon is necessary; there are better-tasting sweeteners than brown sugar and absolutely no reason to use butter or margarine.

My standard recipe contains raisins, cinnamon, maple or date syrup, and sometimes chopped nuts, but lately I've come to love filling the apples with frozen berries, especially blueberries. Using frozen rather than fresh ensures that the berries won't become overcooked before the apple is done. To retain juices and keep the apple as moist as possible, I remove most of the core from the apple, creating a cavity but leaving the bottom intact; the aroma and flavor of the berries permeates the apple from the inside out.

My favorite apples for baking are the same as my favorite for eating, Honeycrisp, which are very sweet and hold their shape well when cooked. Granny Smiths are too tart, and other red apples I've tried dissolve too easily into mush. If you can't find Honeycrisp, use the crispest type of apple you can find. And remember, microwaves vary in strength, so you may have to experiment to find the time that is right for yours. But when your experiments fill your kitchen with the scent of apples and cinnamon and you get to sit down to a sweet, tender baked apple in a matter of minutes, you probably won't mind testing a few apples to get it just right.



Raisin-Filled Baked Apple
(printer-friendly version)

To cook more than one apple at a time, increase the cooking time by about 1 minute per extra apple. And remember, microwaves vary so yours may take a little less or more time.

1 medium apple
1 tablespoon raisins
about 1/16 teaspoon cinnamon
2 teaspoons maple syrup (or other sweetener)

Place raisins in a heat-proof bowl and pour boiling water over them. Allow them to soak until plump (time will depend upon the age of your raisins) and remain in soaking liquid until you are ready to cook.

Wash an apple and remove most of the core, leaving about 1/4-inch at the bottom. Remove a thin strip of peel from around the cavity. Place the apple into a deep microwave-safe baking dish or bowl. Sprinkle the inside with a little cinnamon and fill with drained raisins. Pour a teaspoon of the soaking water over the raisins and drizzle the syrup over the raisins and top of the apple.

Microwave, uncovered, on high power until apple is tender, 3-5 minutes, testing with a fork after 3 minutes. Allow to cool for 5 minutes before serving. (Caution: Inside can be very hot, so do let them cool before eating.)

Variation: Add chopped pecans or walnuts along with raisins.

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Nutrition Facts

Nutrition (per serving): 134 calories, 3 calories from fat, less than 1g total fat, 0mg cholesterol, 3.6mg sodium, 243.6mg potassium, 35.4g carbohydrates, 3.7g fiber, 27.7g sugar, less than 1g protein, 2 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.




Blueberry-Filled Baked Apple
(printer-friendly version)

To cook more than one apple at a time, increase the cooking time by about 1 minute per extra apple. And remember, microwaves vary so yours may take a little less or more time.

1 medium apple
2 tablespoons frozen unsweetened blueberries (not thawed)
about 1/16 teaspoon cinnamon
2 teaspoons agave nectar (or other sweetener)

Wash an apple and remove most of the core, leaving about 1/4-inch at the bottom. Remove a thin strip of peel from around the cavity. Place the apple into a deep microwave-safe baking dish or bowl. Sprinkle the inside with a little cinnamon and fill with frozen blueberries. Drizzle the syrup over the filling and top of the apple.

Cover the dish with lid or plastic wrap. Microwave until apple is tender, 3-5 minutes, testing with a fork after 3 minutes. Allow to cool for 5 minutes before serving. (Caution: Inside can be very hot, so do let them cool before eating.)

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Nutrition Facts

Nutrition (per serving): 112 calories, 3 calories from fat, less than 1g total fat, 0mg cholesterol, 2.7mg sodium, 180.7mg potassium, 29.3g carbohydrates, 3.7g fiber, 23.1g sugar, less than 1g protein, 1.5 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Frozen Fruit Yogurt

Apple-Pumpkin Delight

RW&B Fruit Terrine

Continue reading Microwave Baked Apples Two Ways...

Tropical Black Bean and Collard Green Soup

One of my favorite ways to cook collard greens—and the best way to get my daughter to eat them—is to simmer them in soup. There's something magical about adding a huge pile of greens to a pot, an amount so big that the lid can barely be squeezed shut, and then coming back a few minutes later to find that the greens have melted into the soup. It's a disappearing act that intrigues even my greens-hating daughter, who always wants to be the one to add the greens and impatiently waits until it's time to remove the cover and reveal the "miracle." The most miraculous thing about the whole transformation is that she eats more greens because of it. She can't quite bring herself to "like" them, but she'll tolerate them if she's had a hand in their preparation.

I've cooked collard green soups with white beans, with black-eyed peas, and with no beans at all, but never with black beans until recently. I wanted to do something a little different than my Stormy Black Bean Soup (still my favorite) and settled on a combination of seasonings based loosely on Jamaican jerk seasoning—allspice, nutmeg, thyme, and pepper—with a little ginger thrown in for fun. What holds it all together, though, is the sweetness and acidity of orange juice, added just at the end of cooking. Try it with fresh-squeezed juice, if you have it.

A word about chili powder: In the U.S., chili powder can have a couple of different meanings. In most grocery stores, the chili powder that you find in the spice aisle is a combination of powdered chilies and other seasonings, including cumin and salt. What I used in this recipe was a pure chili powder—ground chile peppers and nothing else—and if you read a lot of ingredient labels, you may be able to find it marked simply as "chili powder," but more often to get it you have to buy a specific type, such as Ancho chile powder. (Note: If you buy chili powder in an Indian grocery, it will be hot; I find it hotter than cayenne.) I used Ancho here because it's mild and delivers a chile flavor without heat (I used a little chipotle for that), but feel free to use whatever chile powder you like, as long as it's pure; the other spices in American chili powder will change the flavor of the soup.



Tropical Black Bean and Collard Green Soup
(printer-friendly version)

Long-cooking or cooking in a pressure cooker often mellows out seasonings, so I add them in two stages, some before the beans are cooked and some after. Be sure to taste your beans to decide if and how much extra seasoning they need.

1 pound dried black beans (about 2 cups)
1 large onion, chopped
3 ribs celery, diced
4 cloves garlic, minced
2 tablespoons ginger-root, minced
1 teaspoon thyme
1 1/2 teaspoon Ancho chili powder (or other pure, mild chili powder)
1/4 teaspoon chipotle chili powder or cayenne
1/4 teaspoon allspice
1/4 teaspoon ground nutmeg

1 cup carrots, diced or sliced
2 cloves garlic, minced (or to taste)
1 teaspoon smoked paprika
1/4 teaspoon freshly ground black pepper
additional chili powder, to taste
salt, to taste
12 ounces collard greens, cut into bite-sized pieces (or use the greens of your choice)

1/2 cup fresh orange juice
1 orange, sliced, for garnish

Rinse the beans and pick over them to remove any debris. Cover with water and either allow to soak at least 8 hours or do a quick soak by bringing to a boil for 1 minute and then allowing to soak for an hour. Keep soaking until you are ready to cook, and then drain the soaking liquid.

Heat a large pot or pressure cooker; spray lightly with olive oil if desired. Add the onion and celery and cook, stirring, until softened. Add the garlic and ginger and cook for another minute.

Add the drained beans, 7 cups of water (6 if pressure cooking), thyme, chili powders, allspice, and nutmeg. Bring to a boil.

If pressure cooking, lock on the lid and bring to high pressure. Cook at high pressure for 9 minutes. Remove from heat and allow pressure to come down naturally.

If cooking in a regular pot, simmer until beans are very tender, 1-2 hours depending on your beans. If beans seem too dry, add additional water.

Once beans are tender, puree using a hand blender or in batches in a regular blender. Return to pot and add remaining ingredients, except orange juice, and add salt and chili powder to taste. Simmer until carrots and collards are tender. Add orange juice just before serving. Serve garnished with orange slices on top or on the side.

Servings: 8

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Nutrition Facts

Nutrition (per serving): 219 calories, 10 calories from fat, 1.2g total fat, 0mg cholesterol, 78.1mg sodium, 1012.4mg potassium, 42.1g carbohydrates, 10.9g fiber, 6.5g sugar, 12.6g protein, 3.7 points.

Nutrition analysis is approximate and will vary depending on exact ingredients used. Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Recipes You May Enjoy:

Stormy Black Bean Soup

Collard-White Bean Soup

Green on Green Soup

Continue reading Tropical Black Bean and Collard Green Soup...

Quinoa with Roasted Radishes and Pearl Onions

Sometimes I get carried away with combining ingredients when I should just keep it simple. After reading in Saveur about roasting radishes, I ran right out and bought some. And then I thought, why not roast some pearl onions and garlic along with them? If I'd stopped right there, I probably would have been more satisfied with the results, but instead I had to think, "How can I make this heartier?" and then answer myself with the word "quinoa." Thus, a less than perfect dish was born.

To be fair, my husband loved this, though I'm beginning to suspect that he is just easily pleased. E and I each had a serving and didn't absolutely detest it but weren't crowding around the pot for seconds, either. As I type this, I'm eating bites of the leftovers between sentences, and there's really nothing wrong with it, but it just doesn't inspire me to poetry. It's sad because I love quinoa, roasted garlic, roasted onions, and, I now know, roasted radishes, but all together--meh. I expected more.

Still, don't let my failure to achieve a deep emotional connection with this dish prevent you from trying the best new-to-me idea to come out of it: roasted radishes. When you roast radishes, they soften, become slightly sweet, and lose their spicy bite; I can imagine sprinkling them with seasonings and eating them as a snack--a healthy snack, since these root veggies contain only 64 calories per pound. And that's no small potatoes!



Quinoa with Roasted Radishes and Pearl Onions
(printer-friendly version)

Serve this alongside a bean dish and salad or a vegetable, or turn it into a main dish by adding cooked beans or a little vegan sausage.

6-8 ounces pearl onions
olive oil spray
12-16 ounces radishes (weighed without greens)
1 head garlic
salt and freshly ground black pepper to taste
1 teaspoon red wine vinegar
1 cup quinoa
2 cups vegetable broth
1 teaspoon dried oregano
freshly ground pepper
chopped parsley, to garnish

Place the onions in a bowl and cover them with boiling water. Allow them to sit for 5 minutes; drain. Slice off the tops and peel.

Preheat oven to 400 F and spray a baking pan lightly with olive oil. Remove the tops of the radishes (save, if they're fresh) and trim off the tails. Slice any larger radishes in half, keep the smaller ones whole, and place them all in the baking pan. Add the prepared pearl onions. Spray lightly (1 second) with olive oil and sprinkle with salt and freshly ground black pepper.

Peel off the very outermost layers of the garlic. Use a sharp knife to cut about 1/2-inch off the top of the bulb, exposing the tops of the cloves. Wrap in aluminum foil, and place it in a corner of the baking pan. Put the pan in the oven and roast, stirring every 10 minutes, until a fork easily pierces a radish, about 30 minutes. Remove the garlic and set aside to cool. Toss radishes and onions with 1 teaspoon of vinegar and set aside until quinoa is done.

While the vegetables are roasting, rinse the quinoa well. Place it in a medium-sized sauce pan and add the vegetable broth, oregano, and freshly ground pepper to taste. If you like, chop a handful or two of the radish greens (well washed) and add them to the pan. Bring to a boil, cover tightly, and reduce to a simmer. Cook until all water is absorbed, about 20 minutes.

When both quinoa and vegetables are done, add the vegetables to the quinoa. Squeeze as many as you like of the cloves from the garlic and mash them lightly. Add the garlic to the quinoa along with salt, pepper, and additional vinegar to taste. Serve warm, garnished with chopped parsley.

Servings: 6

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Nutrition Facts

Nutrition (per serving): 142 calories, 19 calories from fat, 2.1g total fat, 0mg cholesterol, 243.2mg sodium, 382.9mg potassium, 26g carbohydrates, 3.6g fiber, 1.2g sugar, 5.6g protein, 2.3 points.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

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Other Bloggers Roast Radishes:

Roasted Radishes Recipe with Soy Sauce and Toasted Sesame Seed at Kalyn's Kitchen
Reconsidering the Radish from The Conscious Kitchen
Roasted Radishes with Lime-Cilantro Vinaigrette by The Arugula Files

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Other Recipes You May Enjoy:

Quinoa Vegetable Paella

Pink Bean-Quinoa Soup

Spring Green Quinoa

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