Tag Archives: high fiber

Black Bean Soup, Quick!

Posted on December 6, 2025 by nina in the kitchen

Black Bean Soup with Rice

This is a quick and easy way to make Cuban style soup. The fastest method is to only use 2 canned foods: seasoned black beans and fire roasted tomatoes. Simmer them together 10 minutes and Voila! Serve with white rice.

You can step it up a notch by first sautéing onion and green pepper. Then adding garlic, cumin and oregano. Simmer a bit and add red wine vinegar at the end, or a nice thick balsamic vinegar.

It’s great comfort food. Traditional Cuban style is served with hard boiled egg on top. This recipe makes 4 servings.

Ingredients

2 tablespoons olive oil

1 medium onion, chopped
1 large green pepper, chopped
1 teaspoon minced garlic
1-2 teaspoons oregano
1 teaspoon cumin
1-15 oz. can black beans, not drained, seasoned if possible
1-15 oz can fire roasted tomatoes
Red wine vinegar or balsamic for the table
3 cups cooked white rice
Hard boiled eggs, chopped, optional

Directions

Heat a medium saucepan over medium high heat.
Add onion and green pepper and sauté until wilted
Add garlic, cumin and oregano and simmer and stir over medium heat 1 -2 minutes.
Add black beans and tomatoes. Stir well and simmer 10 minutes
Ladle soup into serving bowls. Top with a scoop of rice. You can make a nice looking mound by packing the rice in a scoop or measuring cup. Top with vinegar and chopped eggs
Voila!

Chicken Chili

Posted on October 25, 2024 by nina in the kitchen

This versatile chili recipe has shredded chicken as its star. The chicken is cooked in the chili tomato sauce and then removed and shredded with forks before returning to the pot. Very easy and has more texture than ground chicken. You can add your favorite type of beans, corn as I do, spicy or plain tomatoes. Add less spices or extra for more boldness.

Give it a try. Makes about 12 cups of chili. I serve with grated sharp cheddar and sliced green onion. Freezes easily.

Ingredients

3 tablespoons olive oil
1 large onion, chopped
1 green pepper, chopped
6 large cloves garlic, minced
1 – 4 oz can diced green chilis
2 teaspoons oregano
2 teaspoons cumin
2 teaspoons smoked paprika
2 teaspoons chili powder
1 teaspoon black pepper
1 teaspoon salt
1 – 14.5 oz can fire roasted tomatoes
1 – 28 oz can diced tomatoes
1 cup water
1 pound boneless chicken thighs
1 -15 oz can corn, drained
1 – 15 oz can black beans, not drained
1 – 15 oz can white beans, not drained
Grated sharp cheddar cheese for serving
Sliced green onion for serving

Directions

Heat a large cooking pot over medium heat and then add olive oil
Add onion and green pepper. Sauté until tender
Add garlic and sauté 1/2 minute
Add green chilis and sauté 1/2 minute
Add spices and cook and stir 1minute. Do not allow to stick to pan
Add tomatoes and water. Cover and simmer 10 minutes
Add chicken. Cover and simmer 10-20 minutes
Remove chicken and place on a plate or cutting board. Using 2 forks shred the chicken into small pieces as you like. Return shredded chicken to the chili.
Add beans and corn. Simmer 5-10 minutes
Taste and add seasoning if you like
Voila!

I’d love to know if you make this recipe!!

Red Lentil Soup

Posted on April 3, 2024 by nina in the kitchen

We all love this soup!! It’s a Melissa Clark recipe from the New York Times. The added punch here is carrots, cayenne, cumin and fresh lemon juice!! These all give the soup a wow flavor!

The lentils don’t separate as in some soup recipes. That’s because half of this soup is puréed after cooking is completed. This technique adds creaminess without removing all the texture. Great idea!!

I often double the recipe and share jars full with family and friends

I’m also generous with my carrots. How big is 1 large carrot? I often use 3 average carrots

I’m also generous with the tomato paste. I love that intense flavor!

The NYT recipe adds cilantro at the end, but I don’t. It’s your choice

Ingredients

3 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
1-3 tablespoons tomato paste
1 teaspoon cumin
1-2 dashes cayenne or chili powder
1/2 teaspoon black pepper
Salt
3 carrots, peeled and diced
4 cups chicken or vegetable broth
2 cups water
1 cup red lentils
1/4 -1/3 cup fresh lemon juice
2 tablespoons cilantro, chopped

Instructions

Heat a large Dutch oven or stock pot. Add the olive oil.
Add onions and sauté until softened
Add garlic and stir 30 seconds
Add cumin, cayenne, black pepper and tomato paste. Stir and simmer 2 minutes
Add broth, water, carrots, and lentils. Use lid and leave partially uncovered. Simmer 30 minutes
Add salt if needed
Remove from heat and ladle 1/2 of soup into a large bowl. Purée mixing bowl of soup with a stick blender. Return puréed soup to Dutch oven.
Reheat soup. Add lemon juice and cilantro
Serve soup hot. Sprinkle with cayenne if you like
Voila!