Month: December 2024

Sweet Potato and Frijoles Negros Chili

The cold snowy weather and a surplus of sweet potatoes were the inspiration behind this hearty winter meal. I wasn’t sure how this was going to turn out and worried that the sweet potatoes would turn to mush. Instead it was such a success and even after reheating several times the sweet potatoes remained firm. This is day three of eating this chili and my mouth continues to water for it. If you are looking for something a little different then the standard kidney bean chili this recipe will not disappoint.

The cornbread was a wonderful addition to the meal and also completely whole food, plant based, no salt, oil or sugar. This will be a separate post.

Sweet Potato and Black Bean Chili with healthy cornbread

Ingredients

  • 1 large sweet onion diced
  • 3 garlic cloves minced
  • 2 sweet potatoes peeled and diced
  • 1 green bell pepper diced
  • 1 4oz. can chopped green chilis mild; drained & rinsed
  • 1 can no or low sodium black beans drained & rinsed
  • 2 14.5 oz. cans diced and no salt added tomatoes (I get mine at Trader Joe’s)
  • 2 cups low sodium or whole made vegetable broth
  • 2 tbsp. tomato paste
  • 1 tbsp. chili powder
  • 1 tsp. smoked paprika
  • 1/4 tsp. cayenne pepper
  • 1 tsp. ground black pepper
  • Fresh cilantro for garnish

Directions

  1. Sauté the onions and garlic in 1/4 cup water for 3-4 minutes until soft
  2. Add the sweet potatoes and bell pepper cooking for another 5 minutes
  3. Stir in the green chilis, chili powder, smoked paprika, cayenne and black pepper and cook for one minute
  4. Add the black beans, diced tomatoes (including juice), vegetable broth and tomato paste and stir well
  5. Bring the mixture to a boil then reduce heat and simmer for 30 minutes (or until the sweet potatoes are tender)
  6. Serve with fresh cilantro
Completely healthy, flavorful, hearty and will warm you up on the coldest winter day

Winter Cabbage with Green Lentils Soup

Being snowed in last weekend was a wonderful excuse to cook up a massive, restorative pot of soup. Chopping vegetables while taking in the warmth of a toasty fire and the sounds of classical music was the epitome of relaxation. Returning from a cold winter walk to the incredible aroma of the simmering soup was the perfect way to round off the experience. Finally, ladling the steaming hot creation into bowls and being able to enjoy it was my idea of a perfect Saturday.

This soup is simple and satisfying and a wonderful way to get your daily dose of cruciferous in. Blending it all together seems to meld the flavors creating a delicious yet ultra healthy meal.

Served with toasted mini baguette

Ingredients

  • 1 sweet onion finely shopped
  • 3 garlic cloves finely chopped
  • 1 carrot thinly sliced
  • 1 small green cabbage cored, quartered and chopped Note: let the cabbage sit for 40 minutes after chopping to maximize health benefits of sulforaphane.
  • 1 14oz. can roasted chopped tomatoes
  • 2 tbsp. tomato paste
  • 6 1/2 cups vegetable broth
  • 1/2 – 1 tsp thyme
  • 1 tsp black pepper
  • 2 bay leaves
  • 5 oz. green lentils
  • 2 cups water
  • Fresh parsley to garnish

Directions

  1. In a large soup pot sauté the onions, garlic and carrots using a small amount of water. Cook for about 3-4 minutes stirring frequently until the onions start to soften. Add the cabbage and cook for an additional 2 minutes.
  2. Add the tomatoes, tomato paste, thyme, 1 bay leaf and black pepper then pour in the vegetable broth. Bring to a boil then reduce heat to low cooking for about 45 minutes until the vegetables are tender.
  3. While the soup is cooking put the lentils in another pan with the remaining bay leaf and the water. Bring to a boil then reduce heat to low and simmer for about 25 minutes until tender. Drain off any remaining water and set aside. Notes: green lentils do not need to be soaked but soaking can improve the texture. Green, Le Puy and brown lentils are best for this soup because they remain firm. Yellow, red and orange lentils tend to get mushy – this is because they are hulled (skins removed).
  4. When the soup is cooked allow to cool slightly then puree until smooth using a hand held blender, food processor or blender.
  5. Return the soup to the soup pot and add the cooked lentils. Adjust seasoning as needed. Garnish with fresh parsley.
What a gorgeous bowl of soup that is 100% healthy and satisfying on a cold winter’s day.