A favorite Cumin Black Bean Turkey Tomato Soup

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  • 1 tablespoon olive oil

  • 2 lbs. organic ground turkey

  • 8 cups organic low sodium chicken broth

  • 2 cups carrots, diced

  • 6 tablespoons organic tomato paste

  • 1 onion, chopped

  • 1 bunch of parsley, chopped

  • 3 garlic cloves, minced

  • 2 tsp cumin

  • 2 tsp chili powder

  • 1 cup organic black beans

  • 2 cups zucchini, diced

  • salt and pepper to taste (optional)


Directions: 

  1. In a large pot, heat half of the oil over medium heat. Add ground turkey, brown for approximately 5 minutes.

  2. Meanwhile, heat remaining oil in frying pan over medium heat. Add carrots, onion and garlic. Saute until slightly soft, about 5 minutes. Add cumin and chili powder, stir to coat vegetables and let spices toast for a couple of minutes and turn off heat.

  3. In turkey pot, add 6 cups of broth. Bring to a boil, reduce heat and simmer.

  4. Add remaining 2 cups of broth to frying pan, to help spices release from the pan. Scrape bottom of pan and pour contents into large pot. Add tomato paste and zucchini and bring to a simmer for 10 minutes.

  5. Add meat and black beans to soup and simmer until heated through and beans are cooked to your liking.

Servings 6   

 Nutrition:  Calories 338,  Protein 34.5g,  Carbs 20.8g,  Fiber 5.4g,  Sugar 6.2g,  Fat 13.1g

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Mixed Trio 3-Bean Salad

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  • 3 tbsp reduced-sodium tamari

  • 1 1/2 tbsp rice wine vinegar

  • 2 tsp honey

  • 1/4 tsp crushed red pepper

  • 2 tsp extra virgin olive oil

  • 2 cups haricots verts or green beans, cut into 1” pieces

  • 2 cups organic black beans, rinsed

  • 1/2 cup shelled edamame

  • 2 tsp grated fresh ginger

  • 1 tsp garlic, grated

  • 3 tbsp chopped fresh cilantro

  • 2 tsp toasted sesame oil

  • 2 tsp toasted sesame seeds


Directions: 

  1. Whisk tamari, vinegar, honey and crushed red pepper in a small bowl.

  2. Heat extra virgin olive oil in a large cast-iron skillet over med-high heat. Add haricots verts, black beans, edamame; cook, stirring often, until blistered or cooked through, 4-5 minutes. Add ginger and garlic; cook, stirring constantly, for 30 seconds. Add the tamari mixture and cook until the sauce is slightly thickened, and the beans are just tender, 1-2 minutes/

  3. Transfer the beans to a platter. Top with cilantro, sesame oil and sesame seeds (sometimes I add fresh avocado on top too!)

Serves 4: 1/2 cup each

 Nutrition:  Calories 115,  Protein 4g,  Carbs 15g,  Fiber 4g,  Sugar 6g,  Fat 6g

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