1. BASIL ZUCCHINI Soup
INGREDIENTS
1 1/2 pounds zucchini, peeled
2 tablespoons extra-virgin olive oil, divided
1/2 cup chopped onions
2 cloves garlic, minced
4 cups Vegetable Broth or water see Recipe Notes
1 15-ounce can chickpeas, rinsed and drained
1/2 tablespoon dried basil
1 teaspoon salt
Toasted sunflower and/or pumpkin seeds
INSTRUCTIONS
Cut zucchini into 1-inch cubes, and set aside. Heat 1 tablespoon olive oil over medium heat in large saucepan. Add onions and garlic, and cook until onions are soft and translucent. Add zucchini, and stir in 1 tablespoon olive oil. Cook 3-5 minutes, stirring frequently. Pour in water, and bring to a boil. Reduce heat, and simmer 15 minutes.
Remove zucchini with a slotted spoon, and place in food processor. Process until mixture is smooth (you may have to do in two batches). Return to saucepan. Place chickpeas in food processor with 1/2 cup of the soup, and process until texture reaches desired consistency.
Add chickpea mixture to saucepan. Stir in basil and salt. Simmer another 15 minutes. Serve with toasted sunflower and/or pumpkin seeds.
Yield: 6 servings (serving size: 1 cup)
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2. BLACK AND WHITE CHILI
INGREDIENTS
1 tablespoon extra-virgin olive oil
1 cup chopped onions
1 clove garlic, minced
4 cups Vegetable Broth or water see Recipe Notes
3 15.5-ounce cans black beans, rinsed and drained
3 15.5-ounce cans great northern beans, rinsed and drained
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
INSTRUCTIONS
Heat olive oil in a large saucepan over medium heat. Stir in onions, and cook until soft and translucent. Add garlic, and cook one minute, stirring frequently so garlic doesn’t burn.
Add vegetable broth, beans, chili powder, cumin, and salt. Bring to a boil. Reduce heat, and simmer uncovered for 30 minutes.
Yield: 8 servings (serving size: 1 cup)
3. BLACK BEAN MINESTRONE
INGREDIENTS
1 tablespoon extra-virgin olive oil
½ cup chopped onion
1 cup chopped carrots
2 stalks celery, sliced
2 cloves garlic, minced
4 cups Vegetable Broth or water see Recipe Notes
1 15-oz can black beans, rinsed and drained
1 cup fresh or frozen green beans, cut into 1-inch pieces
1 cup chopped tomatoes, unpeeled, unseeded
1 cup chopped fresh spinach or ½ cup frozen spinach
2 tablespoons chopped fresh basil or 1 ½ teaspoons dried basil
2 tablespoons chopped fresh parsley or 1 ½ teaspoons dried parsley
½ teaspoon salt
1/8 teaspoon pepper
INSTRUCTIONS
Heat olive oil in a large saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.
Add water or broth, black beans, green beans, tomatoes, spinach, basil, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 20 minutes to allow the flavors to blend. Stir in parsley before serving.
Yield: 6 servings (serving size: about 1 ¼ cups)