Tag Archives: soup

Black beans and quarters

Hearty Black Bean Soup with Chipotle Cream

The first time I ever had black bean soup was in Puerto Rico. That set the bar pretty high as far as black beans soups go. It was the most exotic thing I had ever eaten. It had a subtle heat, served with a side of rice and a delicious pineapple salsa.

So while enjoying my new-found love of black beans, my sister was honing her skills as a card shark and gambler. Sister was a marvel at poker and relentless at the blackjack table. She would come running up with buckets of money flaunting her skills.

 As we strolled through the casino one afternoon, she asked me for a quarter and I did what any good sister would do. So the quarter changed hands and into the slot it went. There it was, that secret talent. She won the $500 jackpot then turned to me and flipped the quarter back into my hand  and said ”thanks for letting me borrow that quarter”.


1 tbsp olive oil

1/2 cup onion, chopped

1 celery stalk, chopped

1 carrot, diced

2 cloves garlic, minced

2 15 oz. cans black beans, pureed

2 15 oz. cans black beans, rinsed and drained

1/4 cup salsa, good quality

1/4 tsp cayenne pepper

1 tsp cumin

pepper to taste

32 oz low-sodium chicken broth

Heat oil over medium-high heat in a large soup pot. Saute onions, carrots and celery for 5 minutes or until tender. Add garlic and cook for a minute more.

Reduce heat and add pureed black beans and whole black beans. Stir in spices and combine well with bean mixture. Add in chicken broth, stir well. Simmer for 30 minutes before serving.

Chipotle Cream:

3 tbsp 0% Fage greek yogurt

2 tbsp light sour cream

1 chipotle pepper, in adobo sauce

Put ingredients in a blender or food processor and blend until smooth. Chill before serving.

Serve soup with a scoop of brown rice, a drizzle of chipotle cream and chopped cilanto.


I am picky about salsa. The best jarred salsa I have found is called Texas-Texas and can be found at The Fresh Market.

This soup gets better with age. I usually make it a day ahead, store in fridge and then reheat before serving.

Here we go…

Healthy Turkey Chili with Jalapeno-Cheddar
 Cornbread Croutons

 Being from Tennessee and after living many years in Texas – I have learned my way around a bowl of Chili! And since it is a cold Ohio winter, I can’t think of a better way to introduce my first recipe adventure.

I like chili with beans it just adds more texture than the all beef version. Using lean ground turkey breast makes this  delicious lowfat version. You can use the regular ground turkey with the 93/7 fat content but I was going for a super lean bowl of chili.

And of course for those of you who like more heat – just add more cayenne until you get it where you want it. Eyes watering and nose running!



Cheddar-Jalapeno Cornbread Croutons

2 cups self-rising cornmeal

1/2 cup all purpose flour

1/4 cup sugar

2 cups lowfat buttermilk

2 tbsp canola oil

2 jalapenos, seeded and diced

1/2 cup lowfat (2%) sharp cheddar cheese, shredded

Preheat oven to 350 degrees.

Mix together first 5 ingredients until well blended. Then add in jalapenos and cheese.

Pour into a loaf pan prepared with non-stick spray.

Bake for 55 minutes to 1 hour. The bread will pull away from the sides when it is done – and it never really gets brown on top.

You can make this a day ahead for the croutons.


Cut bread into 1 inch x 1inch pieces and toast on  a baking sheet in a 400 degree oven for 5-8 minutes until toasty.


Healthy Turkey Chili

1 tbsp. canola oil

1/2 large sweet yellow onion, finely chopped

1 clove garlic, minced

1 lb lean ground turkey

salt and pepper

3 tbsp chili powder

1 tsp ground cumin

1/4 tsp paprika

1/4 tsp cayenne pepper

1 tbsp tomato paste

1 tbsp worcestershire sauce

1 – 14.5 oz can crushed tomatoes

1 – 15 oz. can kidney beans, rinsed and drained

1 – 15 oz. can white beans, rinsed and drained

1 cup low sodium chicken broth

3 cups low sodium tomato juice

In a large, heavy soup pot heat oil over medium-high heat, add onions and cook for two minutes or until tender, add garlic and cook for 1 minute longer.

Add turkey, salt and pepper to taste and cook throughly.

Add spices, tomato paste and worcestershire sauce to the cooked meat and stir to make sure spices are worked in and then add the rest of the ingredients, stirring well.

Let chili simmer on low heat for 1 hour.

Top with Jalapeno-Cheddar Cornbread Croutons!