Featured Recipes Soups and Stews — 15 January 2016

Grab your spoon and slurp away on this warm and healthy homemade soup.

By: Jodie Shield, RDN

Winter in Chicago screams soup please! JeanMarie Brownson’s Speedy Chunky Vegetable Black Bean Soup recipe takes the chill out of subzero temps. I’ve worked with JeanMarie for many years, first when she was the test kitchen director at the Chicago Tribune, and now analyzing recipes for her Tribune Dinner at Home column. This hearty veggie soup is from her new cookbook Dinner at Home a collection of 140 of her favorite recipes to enjoy with family and friends. She uses fresh ingredients like onions and leeks, along fire-roasted tomatoes and edamame for a rich, full-bodied flavor. But the best part is – it takes only 30 minutes to make from start to finish. Vegetarians will love the recipe as is. For meat lovers, I made a double batch, added the optional Andouille sausage, and skipped the salt. Either way, this soup is um, um good!

Stay tuned to my blog! Each month I will be featuring some of JeanMarie’s fabulous recipes from her Dinner at Home cookbook and I’m adding them to my iTunes recipe app Time To Eat Healthy.

Speedy Chunky Vegetable Black Bean Soup

4 servings

Prep Time = 10 minutes

Cooking Time = 20 minutes

Ingredients:

2 tablespoons olive oil

1 small leek, halved lengthwise, thinly sliced

1 small onion, chopped

2 or 3 garlic cloves, crushed

1 can (14.5 ounces) fire roasted diced tomatoes

3 cups vegetable or chicken broth

1 can ( 15 ounces) black beans, drained, rinsed

1 cup frozen shelled edamame or small lima beans

¾ teaspoons Italian seasoning

½ teaspoon salt

Optional Ingredients:

2 links (6 ounces total) fully cooked Italian or Andouille chicken sausage, thinly sliced

Extra-virgin olive oil

Shaved or shredded Parmesan cheese

Steps:

  1. Heat 2 tablespoons oil in a 3-quart saucepan. Add leek and onion; cook until translucent, about 5 minutes. Stir in garlic and tomatoes. Simmer 3 minutes.
  2. Stir in broth, black beans, edamame, seasoning and slat. Simmer 10 minutes. Add sausage if using; simmer 2 minutes.
  3. Serve topped with drizzle of olive oil and sprinkling of cheese.

Nutritional Information per Serving (1 cup without optional ingredients): 228 calories, 10 grams protein, 31 grams carbohydrate, 8 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 10 grams fiber, 876 milligrams sodium

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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