Broccoli Cheddar Soup

Broccoli Cheddar Soup (originally here)

My favorite way to eat this is with a nice, warm loaf of sourdough bread. Mmm, so good!

Ingredients

• 1 Tbsp butter
• 1-2 bunches broccoli
• 1 large onion, finely chopped
• 6 medium red-skinned potatoes, diced
• 1/4 cup all-purpose flour
• 3 cups low-sodium chicken or vegetable broth
• 1-1 ½ cups grated extra-sharp Cheddar
• 1 tsp Worcestershire sauce (optional omit for vegetarian)
• One 12-ounce can fat-free evaporated milk
• Kosher salt and freshly ground black pepper
• 2 scallions, thinly sliced (optional topping)

Directions

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and put in soup pot. Coarsely chop the florets and place in a lidded sauce pan with ½ C water.

Heat butter, broccoli stems, onions and potatoes over medium heat and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, heat the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup. Stir to combine and remove from heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Note: Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.

Nutrition Facts

Serving Size 369 g

Amount Per Serving

Calories 256 Calories from Fat 59

% Daily Value*

Total Fat 6.5g 10%

Saturated Fat 3.7g 18%

Trans Fat 0.0g

Cholesterol 19mg 6%

Sodium 456mg 19%

Potassium 1093mg 31%

Total Carbohydrates 37.7g 13%

Dietary Fiber 4.2g 17%

Sugars 7.8g

Protein 12.8g

Vitamin A 9% • Vitamin C 81% Calcium 21% • Iron 11%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in phosphorus
• High in potassium
• Very high in vitamin B6
• Very high in vitamin C

Black bean soup

Can't go wrong with Our Best Bites. Original found HERE.



Prep & cook time: 40 mins
Servings: 4-6

Black bean soup

• 1 T olive oil
• 4 cloves garlic
• 3 carrots, diced
• 3 stalks celery, diced
• 1 onion, diced
• 2-15 oz cans reduced sodium black beans
• 1-7 oz can diced green chilis
• 4 C vegetable stock
• 1/4 t fresh ground pepper
• 1/2 t chili powder
• 1/4 t cumin
• 1/2 T fresh oregano
• 1 bay leaf
• 2 limes

Saute carrots, celery, onion and garlic in olive oil in a large pot over medium-high heat, 4-5 minutes. 

Add black beans, chilis and vegetable stock. Stir to combine and add chili powder, cumin, oregano and bay leaf. 

Simmer uncovered 20-25 minutes (until vegetables are tender). Remove from heat and remove bay leaf. Blend soup with immersion blender or in blender with the ventilation cap removed and the hole covered with a paper towel. Squeeze in juice of one lime. 

Serve garnished with cilantro, lime, cheese or sour cream, and avocado. Or eat it plain ... either way, it's delicious!  

This soup is freezer friendly. To thaw, run freezer bag under warm water until you can break the contents into chunks. Finish reheating in a covered soup pot over medium heat, stirring occasionally. 

Nutrition Facts

Serving Size 411 g

Amount Per Serving

Calories  556 Calories from Fat  42

% Daily Value*

Total Fat  4.7g 7%

Saturated Fat  0.9g 4%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  239mg 10%

Total Carbohydrates  100.1g 33%

Dietary Fiber  24.6g 98%

Sugars  7.9g

Protein  32.1g

Vitamin A 105% • Vitamin C 45% Calcium 21% • Iron 43%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Low in sodium
• High in dietary fiber
• High in magnesium
• High in potassium
• High in thiamin
• High in vitamin A
• Very high in vitamin B6

Refried beans without the refry

This is one of my favorite sides to make with fajitas, enchiladas, tacos, taquitos -- any tex-mex. I also use it for bean & cheese burritos for those busy nights.

Refried beans without the refry
Prep: 15 minutes
Cook: 6-8 hours
Servings: 15

• 1 onion, peeled and halved
• 3 C dry pinto beans, rinsed and picked
• 1 fresh jalapeno, seeded and chopped
• 2 T garlic, minced
• 5 t chicken bouillon
• 1 3/4 t fresh ground pepper
• 1/8 t cumin
• 9 C water

Place onion, rinsed beans, jalapeno, garlic, bouillon, pepper and cumin into a slow cooker. Pour in water and stir to combine. Cook on high for 6 or more hours, adding more water as needed (shouldn't need any more). Once beans have cooked, strain and reserve liquid. mash, adding reserved liquid to reach desired consistency. 

Nutrition Facts

Serving Size 191 g

Amount Per Serving

Calories  140 Calories from Fat  5

% Daily Value*

Total Fat  0.5g 1%

Cholesterol  0mg 0%

Sodium  19mg 1%

Total Carbohydrates  25.4g 8%

Dietary Fiber  6.3g 25%

Sugars  1.2g

Protein  8.5g

Vitamin A 0% • Vitamin C 7% Calcium 5% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• Very low in cholesterol
• Very low in sodium
• Low in sugar
• High in dietary fiber
• High in manganese
• High in magnesium
• High in phosphorus
• High in potassium
• High in selenium
• High in thiamin
• Very high in vitamin B6

Greek Pasta Salad

For some reason I've really been loving Mediterranean flavors lately. I guess it shouldn't come as a surprise, I mean, what's not to love, right? This recipe is perfect for a hot summer day (or any day for that matter) when you don't want to heat the house up too much. Best part? Store the leftovers in the fridge and enjoy for tomorrow's lunch or dinner.

Greek Pasta Salad (original from HERE)



Servings: 4, about 2 C each
Prep time: 30 minutes

• 2 medium tomatoes, coarsely chopped
• 2 small cloves garlic, minced
• 1/2 small red onion, finely chopped
• 3 T extra-virgin olive oil
• 1 T red-wine vinegar
• 1 T balsamic vinegar
• 8 oz whole-wheat farfalle or similar-size pasta
• 1 15-oz can chickpeas, rinsed
• 1 medium cucumber, seeded and chopped into 1/2-inch pieces
• 1/2 C crumbled feta cheese
• 2 T chopped fresh oregano or 2 teaspoons dried
• 1/2 T chopped fresh basil

Bring a large pot or water to boil. Combine tomatoes, garlic, oil and vinegar in a large bowl and let stand while pasta cooks. Cook pasta in the boiling water until just tender, according to package directions. Drain and rinse with cold water. Drain again. Add the pasta, chickpeas, cucumber, feta and herbs to the tomato mixture. Gently toss to combine.

Nutrition Facts

Serving Size 350 g

Amount Per Serving

Calories  726 Calories from Fat  204

% Daily Value*

Total Fat  22.6g 35%

Saturated Fat  5.2g 26%

Trans Fat  0.0g

Cholesterol  58mg 19%

Sodium  255mg 11%

Total Carbohydrates  104.2g 35%

Dietary Fiber  20.8g 83%

Sugars  14.2g

Protein  31.1g

Vitamin A 9% • Vitamin C 37% Calcium 26% • Iron 61%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• High in dietary fiber
• High in manganese
• Very high in vitamin B6

Vegetarian Sloppy Joes

After reading the title of this entry, you might be thinking to yourself: That's impossible. Vegetarian Sloppy Joes? Psshhh. Yeah right. Sloppy Joes are the antithesis of vegetarian. This girl's el pollo loco. 

I assure you, I am no crazy chick(en).

Wanna know the most amazing part? It. Tastes. Legit. I mean, it literally tastes like a Sloppy Joe. And you look at it and you almost see meat. It's really the craziest thing ever.

Scared of mushrooms? (Side note: I've been terrified of mushrooms ever since I accidentally saw an episode of Oprah when I was about 4 years old ... long story.) I used to be too. Guess what? You have nothing to fear with this recipe.

Vegetarian Sloppy Joes: 
Serves: 8
Prep: 30 minutes
Cook: 30 minutes
Total: 1 hour

Ingredients:

• 1 lb mushrooms, finely chopped in food processor
• 1/3 C pecans, pulsed in food processor
• 2 T extra virgin olive oil
• 1 onion, diced
• 1 green bell pepper
• 1 red bell pepper
• 1/2 t chipotle chili powder
• 1/4 C barbecue sauce
• 2 cloves garlic, minced
• 1 t yellow mustard
• 1 T Worcestershire sauce
• 2 T tomato paste
• 8 whole wheat hamburger buns

Directions:

Heat olive oil in a large sauce pan over medium heat. Saute onion, peppers and garlic until the peppers begin to soften (about 6 minutes). Stir in chipotle chili powder, barbecue sauce, mustard, Worcestershire sauce, tomato paste, mushrooms and pecans. Simmer for 15 minutes, or until your Joes reach your desired consistency. 

Serve on whole wheat hamburger buns topped with pepperoncinis or sliced jalapenos. 

Nutrition Facts

Serving Size 160 g

Amount Per Serving

Calories 203 Calories from Fat 79

% Daily Value*

Total Fat 8.8g 13%

Saturated Fat 1.1g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 254mg 11%

Total Carbohydrates 28.3g 9%

Dietary Fiber 4.9g 20%

Sugars 8.9g

Protein 6.0g

Vitamin A 21% • Vitamin C 71% Calcium 5% • Iron 16%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• High in manganese
• High in selenium
• High in vitamin A
• Very high in vitamin B6
• Very high in vitamin C

Bad points

• High in sugar