Fiber-Lovin' Gal

It's no secret that I'm a fiber-loving freak.

Beans, grains, raw fruits and veggies.

If it's fiber-licious, I'm interested. I've been known to add ingredients to a meal for the sole purpose of increasing the fiber content. Sprinkle a little wheat germ here, add a few chopped nuts there. It's all in the spirit of a happy colon.

Today's recipe will make your fiber-needy colon very happy: Black Bean & Potato Soup. It's the ideal vegan delight for your workday lunch or weeknight dinner. It's pure veggies, beans, and spices. And plenty of fiber.

We enjoyed our soup with homemade biscuits and side salads for dinner, and I was eager to pack it for lunch the next morning. If you're not in the mood for a vegan-ized meal, I imagine a dollop of light sour cream would be a lovely accompaniment to this dish.

But enough talk. Let's get moving with some fiber-licious fun...

Black Bean and Potato Soup

(inspired by a recipe in the February issue of Vegetarian Times)

Black Bean Soup: Simple, healthy, and oh-so-good. Serve this bowl of goodness with some homemade biscuits or bread and a spinach salad on the side.

Ingredients:

• 3 large carrots, finely diced
• 2 onions, diced
• 6 cloves of garlic, minced
• a dash of oil
• 3 cans (15 oz. each) of black beans, rinsed and drained
• water or veggie broth
• 2 red potatoes, diced
• 1 can diced tomatoes, drained
• 2 TBSP white wine vinegar
• 1 TBSP ground cumin
• 1 tsp. dried oregano
• 1/2 tsp. salt

Directions:

1) In a soup pot, saute the onions, carrot, and garlic in a little olive oil until tender, about 3 - 5 minutes. Turn off heat. Add 2 cans of beans and about 3 cups (?) of water (I apologize--I didn't measure my water!). Use an immersion blender to puree the mixture (or, you can use a food processor or blender).

2) Return soup mixture to medium heat on the stove and add the remaining ingredients. Bring to a simmer, reduce heat, cover the pot, and cook for about 20 minutes or until the potatoes are tender.

Sisterly Soup

There are certain things that you can only share with a sister.

For instance, only you and your sister know about that weird face your mom makes when you say something you shouldn't have in a room full of company.

And, in my case, only your sister knows what it's like to drive you and your first-ever date to your first-ever high school dance (9th grade band dance in 1997. My dress was seriously made of velvet.).

And when you get your wisdom teeth taken out, only your sister knows how ridiculously chipmunk-swollen your face looked. And she still made you a bowl full of pudding anyway.

Sometimes, when you're lucky, your older sister will even make dinner for you. Tonight was one of those nights.

My Hungry Spoon Sis cooked up a big pot of Minestrone Soup--fresh veggies, brown rice pasta (never tried it before; loved it!), and lots of beans. I must say, this lady knows her stuff when it comes to vegetarian cooking...and she's not even a vegetarian. Do you remember her Spinach and Artichoke Lasagna recipe? Need I say more?

This soup is super-light, super-healthy, and deliciously warm--just what you need on a cold winter night. I recommend serving it with a hearty chunk of homemade bread. And some good sisterly company on the side.

Winter Minestrone

(recipe from The Root Cellar by Andrea Chesman)

This soup is so rich in flavor, I couldn't believe when my sister said she made it only an hour before serving--it tasted as if she'd made it the night before (soups always seem better the next day). Don't forget to serve with hearty chunk o' bread.

Ingredients:

• 1 large onion, diced
• 1 celery root, peeled and diced
• 1 carrot, peeled and diced
• 5 cloves of garlic, minced
• 6 cups of veggie broth
• 28 oz. crushed tomatoes
• 3 cups chopped kale
• 1 can (15 oz.) white beans
• 1 tsp. dried rosemary
• 1 tsp. dried basil
• 1 cup pasta
• salt n' pepper to taste

Directions:

1) Heat a dash of olive oil in a soup pot over medium heat. Add the onion, celery root, carrot, and garlic, and cook until just tender--about 4 - 5 minutes. Add broth, tomatoes, kale, beans, rosemary, and basil. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.

2) Return soup to a boil, add pasta, and cook until pasta is cooked--about 10 minutes. Reduce heat, season with salt and pepper.

Warm Up

I could not warm up at work today.

Does anyone else ever suffer from the "I work in the Arctic" syndrome?

I sat on my hands. I held them under my armpits. I wrapped my jacket around my shoulders. Yes, my shoulders. I've officially convinced myself that I'm a senior citizen trapped in a 26 year old body.

One of the student workers in my office asked why my lips were blue.

Needless to say I day-dreamed all afternoon about the warm-fest I would create for myself when I arrived home. I'm currently wearing five shirts.

In addition to wearing five shirts, the other cure for the Arctic Syndrome is a warm bowl of soup. Ah, yes. Just what I needed to warm my bones and eliminate that case of the shivers.

Adam created an interesting Peanut Tempeh Soup this evening from Bryant Terry's Vegan Soul Kitchen cookbook. While the recipe was delicious and super-filling, it tasted strikingly similar to the Moosewood's West African-Peanut Stew. This isn't a bad thing of course (we love the Peanut Stew), but I suppose tonight's soup just lacked the innovative and "exciting" piece we always seek in a recipe.

Nonetheless, if you love tempeh and you love peanut butter, you will certainly love this stew. (Bonus: it's chock full o' fiber and protein--the true love-bugs of a vegetarian diet, yes?). We served ours with homemade garlic bread.

Tomorrow, I'll take a stylish sweater to cover myself, and hopefully avoid the whole senior-citizen-in-my-20s situation. It's getting embarrassing.

Tempeh Peanut Stew

(recipe adapted from one in Bryant Terry's Vegan Soul Kitchen)

I absolutely love a warm, hearty, peanut stew. Something about the salty, nutty flavor combined with fresh veggies and spices just makes my tastebuds smile.

Ingredients:

• 1/2 lb. tempeh, sliced
• dash of olive oil
• 2 cups unsalted roasted peanuts
• 4 cups veggie stock, divided
• 1 large onion, diced
• 4 large carrots, sliced
• 1/2 cup natural crunchy peanut butter (salted)
• 1/3 cup tomato paste
• 2 cups diced tomatoes, drained
• 2 - 3 cups sliced cabbage (we took the easy way and used pre-sliced cole slaw mix cabbage)
• dash of lemon juice
• freshly sliced green onions, chopped peanuts, and parsley (garnish)

Directions:

1) Heat 1 to 2 TBSP olive oil in a large skillet. Add tempeh slices and cook on one side until golden brown on the bottom. Flip each slice and cook until lightly browned on the other side (about 3 - 4 minutes each side). Remove from pan and chop tempeh into cubes. Set aside.

2) Preheat oven to 350 degrees. In a blender, combine the peanuts, 3 cups stock, and a dash of salt and pepper to taste. Pour into a bowl and add 1 cup water; stir. Pour half of sauce into a baking dish that will hold tempeh cubes in a tight single layer. Place tempeh in the baking dish and pour remaining sauce on top. Cover tightly with foil and bake for 40 minutes.

3) While the tempeh is cooking, warm a little oil in a large pot over medium heat. Add onion and a dash of salt, reduce heat and cook until onions are lightly browned (about 5- 7 minutes). Add carrots and cook for an additional 5 minutes. Add peanut butter, tomato paste, and 1 cup of veggie stock. Add tomatoes and cook until heated through.

4) When tempeh is done cooking, add to the sauce, raise the heat and bring to a boil. Reduce heat to low and simmer, uncovered, until stew has thickened to the desired consistency. Stir in cabbage, season with salt and pepper, and garnish each bowl with parsley, green onions, and chopped peanuts.

Toasty Warm Dinner for a Cold Day

When the outside temperature doesn't break 17 degrees, you know you're better off inside...with a big ol' pot of chili. Which is exactly how my evening began.

But first, I'm happy to report that we're back in the hot water business at the Hungry Spoon household. The hot water heater installation was a success, so I can now resume a regular shower schedule. I'm sure everyone around me is just as happy as I am about this.

As a result of hanging out with the plumber all day, Adam was thankfully home to whip up a batch of Thai Coconut Curry Chili. It was teasing me with its delicious spiced curry aroma when I walked in the front door from work.

This Thai Chili recipe, featured in the most recent issue of Clean Eating Magazine, barely resembles the traditional chili you're accustomed to. This baby is loaded with sweet potatoes, bulgur, coconut milk, and curry powder, among other tasty ingredients. And although I don't like hot n' spicy foods, this recipe could easily be made hot n' spicy to your liking.

Now that my belly is full o' chili, I'm off to bake some Outrageous Brownies for a few holiday packages that need be mailed tomorrow. Is anyone else's stand mixer begging for mercy from all of the holiday baking?

Do you have a favorite chili variation?

Thai Coconut Curry Chili

(adapted from a recipe in Clean Eating Magazine)

The coconut milk adds a welcome creaminess to this curried chili recipe. As with most soups, the fantastic flavor in this recipe will certainly only improve with time, so this would a great recipe to make the day before serving.

Ingredients:

• 2 tsp. curry powder
• 1 tsp. ground cumin
• 4 cups low-sodium veggie broth
• 1/2 cup uncooked bulgur
• 1 cups of cubed, uncooked sweet potato
• 1 large green bell pepper, chopped
• 1 small onion, diced
• 4 cloves of garlic, minced
• 2 cans (15 oz. each) kidney beans, rinsed and drained
• 1/2 cup light coconut milk
• 2 cans (15 oz. each) diced tomatoes, drained
• Ground black pepper to taste

Directions:

1) In a large soup pot, combine the spices, broth, bulgur, sweet potato, bell pepper, onion, and garlic. Set on high heat and bring the mixture to a boil. Cover, reduce heat to medium-low and cook for 10 minutes.

2) Add beans, coconut milk, and tomatoes to the pot. Stir and cook uncovered until the chili is thick and the bulgur is tender, about 10 - 15 minutes. Add ground black pepper to taste. (We found that the chili thickened even further after allowing it to sit, removed from the heat for about 10 minutes).

Soup and...Peanut Butter?

I'm a firm believer that nut butter can solve almost any of life's problems--culinary or otherwise.

Remember the dad in the film "My Big Fat Greek Wedding?" He had a steadfast obsession with Windex, and a strong faith that it truly made the world go 'round.

I'm basically the nut butter version of the Big Fat Greek Dad.

Given my significant attachment to America's favorite pantry staple, it should come as no surprise that I would even love a tomato-based soup...with peanut butter. And not just a spoon-sized dollop--we're talking a full cup of the all-natural, freshly-ground stuff.

Enter the Moosewood Collective's West-African Peanut Soup. This thick stew boasts flavor from sweet potatoes, spicy tomato juice, and a big ol' scoop of peanut butter. It's definitely my favorite winter soup recipe, so I was thrilled when Adam wrote it into this week's menu (a full month before winter arrives!). It's even better the next day, so I'm already pumped for Wednesday's lunch-time leftovers.

Have a lovely Tuesday, and enjoy your soup. And remember: You don't need a bottle of Windex to solve your problems. A jar of peanut butter and a spoon will work just fine.

West-African Peanut Soup

(a recipe from the Sundays at Moosewood Restaurant cookbook)

This soup is hearty and filling--perfect for a main course. Serve with a green salad and garnish with chopped peanuts and a little chopped spinach. Looking to carry the peanut butter theme through the entire meal? Try some Peanut Butter Blondies with Milk Chocolate Frosting for dessert.

Ingredients:

• 2 cups chopped onion
• a little olive oil
• 1/2 tsp. cayenne pepper
• 4 cloves garlic, minced
• 1 tsp. grated fresh ginger
• 1 cup chopped carrots
• 2 cups chopped sweet potatoes
• 4 cups vegetable stock
• 2 cups canned tomato juice
• 1 cup chunky natural peanut butter
• Optional: crushed red pepper for topping

Directions:

1) Heat a little olive oil in a soup pot over medium heat. Add onion and saute until softened. Add cayenne, garlic, fresh ginger, and carrots, and saute for about 5 minutes. Stir in the vegetable stock and potatoes. Bring the soup to a boil, reduce heat and simmer for about 15 minutes, or until veggies are tender.

2) In a food processor, puree the soup (we left about 1 cup of veggies un-processed, just to add a little texture). Return the pureed soup to the soup pot, and stir in tomato juice and peanut butter until smooth. Season with salt and pepper. Gently reheat the soup until heated through. Serve with chopped peanuts and/or chopped spinach as a garnish.

The Best Soup in the Whole World

As the days have started darkening much earlier, I'm less and less able to capture pictures of my food in the natural light.

The result? Sub-par food photos, lit only by my dinky dining room light.

Perhaps most importantly though, I also owe apologies to the delicious bowl of soup pictured here. He was so rich, so creamy, so bursting with flavor...he most certainly deserved a cover-model, natural-light photo that would highlight his best features.

Friends, I think I may have actually made the best soup in the world this week. Yes: the whole world.

Put your chili to rest. File away those bisque recipes. Forget the chowder. "The Best Soup in the Whole World" is otherwise known as "Roasted Butternut Squash and Apple Soup." I can't believe it's taken me this long to discover it.

I owe credit, of course, to Ina Garten for inspiring this ridiculously scrumptious combination: roasted butternut squash, roasted apples, and curry powder. Those three ingredients alone form the base for this super-simple, super-flavorful soup.

After you find "The Best Soup in the Whole World," there's not much left to say, is there?

Except, "I'm sorry my picture doesn't do you justice."

What's your favorite soup recipe?

Roasted Butternut Squash and Apple Soup

(adapted from a recipe in Ina Garten's Back to Basics Cookbook)

The curry powder and apples are what make this particular squash soup stand out from the rest. Ina suggests garnishing with chopped cashews (as I pictured here), but when I took the leftovers in my lunch, I ended up using toasted walnuts instead.

Ingredients:

• 1 large butternut squash, peeled and cubed
• 3 large apples, diced
• 1 onion diced
• a little olive oil
• 2 - 4 cups chicken or vegetable stock
• 1/2 - 3/4 tsp. curry powder
• Salt
• Ground black pepper

Directions:

1) Preheat oven to 425 degrees. Coat two large baking sheets with cooking spray.

2) Place squash, apples, and onion in a large bowl. Drizzle with a little olive oil, and season with salt and pepper. Stir to evenly coat. Place them in a single layer on the baking sheets, and roast for about 35 minutes (or until softened), tossing occasionally.

3) Meanwhile, bring the stock to a simmer in a small saucepan. Add the curry powder.

4) When the veggies are done, process them in a food processor with the stock (since I have a mini food processor, I did mine in 3 small batches--a little veggies, a little stock each time). Season with salt and pepper.

5) Serve with cashews (or toasted walnuts, as I later discovered!). Don't forget to thank Ina for introducing you to "The Best Soup in the Whole World."