Mexican Black Bean Corn Soup

Forks over knives

·       1 large onion, diced

·        6 cloves of garlic, minced

·        3 stalks of celery, diced

·        2 carrots, diced

·        5 cups of vegetable broth (homemade or low sodium)

·        4 15 ounce cans of black beans, low sodium (or 7 cups cooked ) undrained  (1 lb)

·        1 15 ounce can of whole sweet corn, drained (salt free, unsweetened)

·        1 14.5 ounce can of fire roasted tomatoes, diced (I use Muir Glen Organics)

·        4 teaspoons roasted cumin (or regular cumin)

·        1 to 1 1/2 teaspoon chipotle chili powder

·        1/2 teaspoon Herbamare or salt (to taste)

·        Juice of 1 small lime

·        Fresh ground pepper to taste

·        1/2 bunch of cilantro, chopped to garnish

Instructions:   
 In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.

      Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.

3.     Taste test. Add Herbamare or salt to taste and lime juice.

4.     Serve in bowls and garnish with fresh chopped cilantro.

Lentil Spinach Soup with Lemon

 

https://toriavey.com/toris-kitchen/lentil-spinach-soup-with-lemon/

Servings     4 servings

Prep Time  5 minutes

Cook Time   40 minutes

A light, healthy and flavorful take on lentil soup with spices, greens and fresh lemon juice.

Ingredients

• 3 tbsp olive oil
• 1 whole onion, diced
• 1 whole carrot, peeled and diced
• 1 tsp minced garlic
• 1 tbsp tomato paste
• 1 1/2 tsp cumin
• 1/4 tsp cayenne pepper
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 quart low sodium vegetable stock (if not vegetarian, you can substitute chicken stock)
• 1 cup water
• 1 1/4 cups brown, green or red lentils, rinsed and sorted
• 1 bay leaf
• 2 cups fresh spinach leaves (or substitute kale, swiss chard, or another favorite green)
• 1/4 cup chopped cilantro (or can substitute parsley-- I prefer the flavor of cilantro here)
• 1 whole lemon

Recipe Notes

You will also need: soup pot, immersion blender, lemon squeezer

Instructions

1. Heat up the olive oil in a soup pot over medium heat. Add the diced onion and carrot. Sauté until the onion softens and starts to turn golden. Add the garlic and sauté for 1-2 minutes longer until fragrant.
2. Add the tomato paste, cumin, cayenne, salt and black pepper. Stir and sauté for 2 minutes longer.
3. Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 30 minutes until the lentils are soft.
4. Remove soup from heat, remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture.
5. Put soup over medium heat again. Add the fresh spinach leaves and cilantro. Stir the greens into the soup for 1-2 minutes until just wilted (covering the pot will wilt them faster).
6. Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve.

Thick and Creamy Lentil Soup with Lemon

From Mel's Kitchen Cafe

5

INGREDIENTS:

• 1 tablespoon oil
• 1 cup chopped white or yellow onions
• 2 tablespoons tomato paste
• 1 teaspoon salt (I use coarse, kosher salt)
• 1/2 teaspoon black pepper (I use coarsely ground black pepper)
• 2 cloves garlic, finely minced (or 1/4 teaspoon garlic powder)
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon chili powder
• 6 cups low-sodium chicken or vegetable broth
• 2 cups red or brown lentils (about 16 ounces), rinsed and picked through (see note)
• 1 1/2 cups (about 9-12 ounces) small diced carrots
• 1/2 to 1 cup canned coconut milk, reduced fat or regular
• 1 to 2 tablespoons fresh lemon juice
• Chopped fresh cilantro, for garnish

DIRECTIONS:

1. FOR THE INSTANT POT, using the Sauté function, heat the oil until shimmering. Add the onions and cook, stirring often, until they start to turn translucent, 2-3 minutes. Add the tomato paste, salt, pepper, garlic, cumin and chili powder. Cook for 1-2 minutes until the mixture is sizzling and fragrant.
2. Add the chicken broth,  lentils, and carrots. Give the mixture a good stir. Secure the lid, making sure the valve is closed. Cook on high pressure for 12 minutes (I select Manual and then dial up or down to 12). The Instant Pot will start on it’s own and beep when finished.
3. Let the Instant Pot naturally release pressure for 10 min and then quick release the rest of the pressure. If liquid bubbles and spurts through the valve, close the valve and wait a few minutes before trying again.
4. Stir in 1/2 cup of the coconut milk (adding more if you want extra creaminess), lemon juice, and additional salt and pepper to taste, if needed.
5. You can leave the soup chunky or you can puree in a blender (or use an immersion blender right in the pot) to desired consistency. The soup will thicken as it cools.
6. FOR THE STOVETOP, in a large saucepan/pot, heat the oil over medium heat until shimmering. Add the onions and cook, stirring often, until they start to turn translucent, 2-3 minutes. Add the tomato paste, salt, pepper, garlic, cumin and chili powder. Cook for 1-2 minutes until the mixture is sizzling and fragrant.
7. Add the chicken broth,  lentils, and carrots. Give the mixture a good stir. Bring the mixture to a gentle simmer, and cook for 30-40 minutes until the lentils are tender. Stir often to prevent sticking (and moderate heat if needed).
8. Stir in 1/2 cup of the coconut milk (adding more if you want extra creaminess), lemon juice, and additional salt and pepper to taste, if needed.
9. You can leave the soup chunky or you can puree in a blender (or use an immersion blender right in the pot) to desired consistency. The soup will thicken as it cools.

NOTES:

I guess technically the coconut milk could be considered optional here, but if you love me, you’ll add it. It lends a delicious creaminess to the soup that is fantastic. 

I’ve made this soup with all red lentils, all brown lentils, and one time a half red/half brown mashup. All variations have been delicious, so never fear. The red lentils tend to cook down a bit more while the brown lentils have a more toothsome texture to them after cooking. 

Lovely Lentil Soup

Emily Waltman

½ small onion 2 large carrots 2 celery sticks 2 T veg oil 1 c split red lentils (if you can’t find these, other lentils will work) 1 sweet potato, peeled and chopped 14 fl oz veg or chicken stock 1 lemon Cilantro to garnish Directions: Chop all the veg. Saute the onion, carrot and celery in the veg oil for about 5 min or until softened. Add the lentils and sweet potato and pour over the stock. Bring to a boil, turn down the heat and simmer covered for 20 minutes. You can serve like this, or we like to partly puree with blender or mixer. Serve with lemon slices to squeeze fresh juice on soup.

Beefy Lentil Vegetable Soup

Jill Dorrough

1 pound lean ground beef 1 1/2 cups dry lentils 1 cup chopped carrots 1 cup chopped onion 1 cup chopped celery 3 cups water 1 tsp salt ground black pepper to tasts 2 cubes beef boullion 6 cups V-8 juice 1 can mushrooms (if you like them) 1 dash Worcestershire sauce Directions: Brown beef and break into small pices while cooking. Drain. Place meat in big pot with a lid. Add lentils, vegetables, water, salt, pepper, boullion, v-8 mushrooms and worcestershire sauce. Cook on high until it boils. Reduce heat to low and cover. Simmer for 1 1/2 to 2 hours until lentils are tender. Number Of Servings:6-8

Bean Soup

Easy tasty bean soup - Barb Creer

1 lb ground beef - browned 1 onion diced and added to ground beef 2 cans chili beans - do not drain 3 cans beans (black, kidney, pinto etc.) drain I large can Tomato or V8 juice about 32 oz. 1 cup ketchup 1 cup brown sugar Mix all in crock pot