Black Bean Sweet Potato Chili

I don't mean to be dramatic, but really I don't think I could live without sweet potatoes.

They get a terrible reputation as a thanksgiving side dish, covered in corn syrup and butter, or even marshmallows (so happy my family doesn't do the marshmallow thing). 

A few years ago, sweet potatoes started popping up on menus as an alternative to french fries. You can even get sweet potatoes as tots at TJ's these days. That seems like a slippery slope I don't want to start down though...

But have you ever just eaten a sweet potato without sugar or deep frying? Just a baked sweet potato? Maybe a touch of earth balance, or greek yogurt, or just a sprinkle of salt. It's all they need. 

Unless you want to make chili:

Black Bean and Sweet Potato Chili

serves 4 at least

1 tbsp EVOO

2 cloves garlic, minced

1 yellow onion, chopped

2 small sweet potatoes, cubed

1 bell pepper, chopped

1/4 c. water

1 tsp garlic powder

1 tbsp cumin

1 tbsp chili powder

1/2 tsp salt

1/4 tsp fresh ground black pepper

1 can diced tomatoes, no salt added

juice of 1 lime

1 can black beans, drained and rinsed

1/2 can water

tabasco to taste

brown sugar to taste

Toppings: avocado, soy cheeze, green onion

In a large pot, heat EVOO. Saute onion and garlic 3 minutes, or until softened.

Toss in sweet potatoes.

And bell peppers.

Add about 1/8 c. of water (i just fill the lid) and then cover for 2-4 minutes. The steam helps cook the sweet potato.

Uncover and add in garlic powder, cumin, chili powder, pepper, and salt.  Toss everything around and let the spices get toasty.



Add in tomatoes, black beans (drained and rinsed!!), water, and lime juice.

And add heat to your liking. Bring back to a boil, then reduce to low. Let simmer for 15 minutes. Then taste and add sugar for balance and additional salt if needed. The sugar balances out the acidity from the tomatoes, lime, and tabasco. You could use agave or maple syrup if you prefer.

Top with topping of choice, I recommend avocado!

Eat more sweet potatoes!

Tortellini Minestrone

There has been a LOT of noodle action going on here at Recipes for a Quarterlife. My guts are feeling the pain. So. Many. Caarrrrbbbssss. I may have had noodles for lunch and for dinner on Sunday. In my defense, lunch was rice noodles and dinner was semolina pasta. 

So anyway, I'm not done.

But this recipe is like 85% vegetables or non-noodle ingredients, plus it's crazy delicious, so you should give it a chance. I've never been one to order minestrone in an italian restaurant because there are so many other things on the menu, but when I taste minestrone I am always delighted. Except it's always missing that something extra... This recipe is a mix of vegetable soup, minestrone, and a pasta dish and is missing nothing. It's perfect!

This recipe is an blend of recipes from Pink Parsley and Cook Like a Champion


Tortellini Minestrone
serves six


1 tbsp EVOO
2 carrots, diced
2 stalks celery, diced
1 white onion, diced
2 cloves garlic, minced
2 zucchini, sliced in half, the cut into half moons
2 cups sliced mushrooms
1 15 oz can diced tomatoes
4 cups low sodium vegetable broth
2 cups water
3 sprigs thyme
1 package or 2 cups fresh spinach or cheese tortellini
1 15 oz can white/canellini beans, drained and rinsed
salt to taste
optional: pinch of crushed red pepper
toppings: pesto, shaved parmesan

In a large pot, heat EVOO over med-high heat. Add carrots, celery, onion, and garlic and cook 2-3 minutes or until a bit softened.

Add zuch and mushrooms and cook for 2-3 minutes.

Add can of tomatoes with juice.

Add vegetable broth and water.

And toss in the thyme.

Add chili flakes now so that the flavor has time to develop. Change heat to high and bring to a boil, then reduce to medium low to simmer for ten minutes.

Add beans. Taste for salt at this point. I like to use no salt added or low-sod stuff and then salt to my own preference.

Add tortellini and cook to package instructions.

Serve with a dollop of pesto and a sprinkle of cheese.

Yeah, I served it with bread.

Pot Pie Soup and EVOO Biscuits

There are few foods as comforting as chicken pot pie.

There are also few foods as fattening as chicken pot pie.

So when I'm craving a creamy no-good-for-me soup with a buttery no-good-for-me pastry, I respond accordingly. With vegetables.

Here's an easy meal that you can throw in the crock pot in five minutes before you head to work. The biscuits take a wee bit longer, but they are worth every second.

Crock Pot Pot Pie Soup
serves 4 hungry hippos


Ingredients

• Now:
• 4 large frozen chicken breasts (or 8 tenders)
• 1 cup diced white onion
• 1 cup diced celery
• 1 cup diced carrots
• 2 cups sliced mushrooms
• 1 cup frozen peas
• 1 can of cream of mushroom soup (I use TJ's brand)
• 1 cup of non fat milk
• 2 cups chicken broth
• 2 tsp thyme
• 2 tsp celery seed
• 2 tsp poultry seasoning
• 2 tsp marjoram
• 2 tsp onion powder
• Later:
• S & P to taste
• Tabasco!

Instructions

• Put all "Now" ingredients in the crock pot on Low

take a shortcut and buy your mirepoix pre-cut

• Cook for 8 hours (or high for 4 hours)

• Season with S & P to taste
• Serve with Tabasco
• Yeah. It's that easy.

Now we need to talk about these biscuits.

Again, another shortcut. 

Make the biscuits according to the box instructions, but instead of using vegetable or canola oil, use extra virgin olive oil. This gives the biscuits a richer flavor than boring baking oil.

You can always mix the dough and make drop biscuits, but I chose to knead, roll, and cut the dough for portion control purposes.

Just turn the dough out on a floured surface...

Knead five to six times. Too much kneading makes for too dense of biscuits.

Roll out to 1/2" thin, and use a cookie cutter or cup to press out biscuits. I used a plastic cup.

Bake according to box instructions.

This biscuit looks like it's frowning. I MIGHT have dropped my camera on to the biscuit before it went into the oven. A little EVOO is good for the camera, right?

Sad biscuit.

Happy tummy!

Italian Winter Soup

OK. I live in California. At the very worst, I can put a light jacket on and stay warm. But I'm going to go ahead and complain about how cold I get anyway. It's been in the 60's for days and days here in CA and that's not particularly toasty. For wimps like me and people who actually deal with Winter weather, I bring you a hearty and nutritious soup.

White Bean, Kale, and Sausage Soup
Serves 6


Ingredients

• One package sweet italian chicken sausage
• 2 cloves garlic, crushed
• 1 tsp red pepper flakes
• 2 quarts chicken stock
• 1 can white kidney (canellini) beans, with juice
• 1 head kale, stems removed and roughly chopped

Instructions

• Heat a large soup pot over medium high heat
• Squeeze sausage out of casings into pot and crumble
• Add garlic and red pepper flakes
• Cook until browned and crispy
• Reduce heat to medium, add stock and beans
• Simmer for 10 minutes, making sure to scrape up all meaty bits
• When almost ready to serve, dump in kale and stir
• Serve with grated romano and hot crusty bread

with stem

without stem!

If you haven't had kale, you are missing out. It's all the rage right now as a super food. Trader Joe's unfortunately doesn't carry it fresh, but you can find it in some of the pre-made salads. Kale is an excellent source of fiber and an antioxidant. It has crazy huge amounts of Vitamin K, which assists in blood clotting and has also been linked to increased bone density. Vitamin A is great for your eyesight, skin cells, immune system, and bone health, too.  Another great way to enjoy kale is as kale chips - just bake seasoned kale in a 350 oven for 30 minutes. Delish!

This soup is delicious, nutritious, and will warm your cold winter bones!

Skinny Tortilla Soup

Today's recipe is the perfect pre-thanksgiving meal. It's not heavy and won't leave you feeling gross before you eat a 3,000 calorie dinner tomorrow evening (not including the booze). I wasn't kidding about the 3,000 calories. I won't lie, if you're one of those people that isn't against dinner foods for breakfast (i.e. leftover pizza, mashed potatoes, sushi?), then this tortilla soup is excellent for breakfast with an over-easy egg.

This version of tortilla soup utilizes Reduced Guilt tortilla chips from TJ's, though you could easily pick up another version of reduced calorie tortilla chips in baked form.

Truly, what makes restaurant tortilla soup dangerous is not the soup itself - it's the toppings! If you douse anything in large amounts of avocado, full fat sour cream, full fat cheese, and deep fried chips, it's going to be less than healthy. Case in point: taco salad. Argument over.

So, with recipe inspiration cred to Ms. Rachael Ray, I bring to you a skinnied up version of tort soup.

Skinny Tortilla Soup

Ingredients

• 2 tbsp EVOO
• 2 chicken breasts, diced
• S&P
• 3 cloves fresh garlic
• 1 green bell pepper, diced
• 1 large yellow onion, diced
• 1 jalapeno, minced
• 2 celery ribs, finely diced
• 1/2 tbsp cumin
• 1 tbsp coriander
• 2 c. reduced guilt/baked tortilla chips
• 1 quart chicken stock/broth
• zest and juice of 1 lime
• 1/4 c. fresh cilantro, chopped
• Toppings of your liking:
• Fat free greek yogurt
• Hot sauce like Cholula or Tapatio
• Avocado, sliced
• Lime wedges
• Reduced fat shredded mexican blend cheese
• Reduced guilt/baked tortilla chips

Instructions

• In a soup pot, heat EVOO over med-high heat
• Season chicken with S&P, lightly brown in pot
• While chicken is browning, get together garlic, bell pep, onion, jalapeno, and celery
• Add all veg to pot along with cumin and coriander and a pinch more of salt
• Cook for a few minutes until veg starts to soften up, stirring frequently
• In the meantime, food process, or crush, the 2 cups of tortilla chips. This part is a little weird, but it's what thickens the soup and it makes it super good. So trust me.
• Add tortilla chip crumbs to pot, and stir to incorporate into the chicken/veg mixture
• Add broth, zest and juice of 1 lime (I throw in the limes after I squeeze out the juice. I like it limey)
• Let her simmer on low for 15 minutes for all the flavors to have a little party
• When ready to serve, throw in the cilantro and stir it up
• Ladle up and garnish to your liking

strangely delicious!

I served the soup with black bean quesadillas. This not only prevented me from gorging on chips, it also provided more protein in the meal. TJ's has blue corn tortillas that look cool, taste great, and are only 60 calories.

it's not a white balance problem.

This recipe is not super brothy like traditional tortilla soup because of the crushed chips. It's almost chowder-y because of the thickness. Highly recommended! You could always reduce the amount of crushed chips or increase the amount of broth to reach your desired soup thickness balance. It would also be a great way to utilize left over turkey after T-day! Just omit the chicken browning step and toss in the cooked turkey after the veg is browned. 

Happy Thanksgiving readers!

Soupy!

It was such a perfect day for soup! Chilly and overcast. So, as I teased in my last post, I bring you soup. However, not just any soup! I made a vegetarian variation of french onion soup and to up the ante, I made it in the crock pot. Easy one pot wonders tend to keep the kitchen cleaners (cough, parents, cough) happy.

Vegetarian French Onion Soup
Makes 12 1.5 cup, 2 WW Point Servings


Ingredients

• 3 large sweet yellow onions, thinly sliced
• 1 clove of garlic, minced
• 2 tbsp whipped earth balance
• 1 tbsp EVOO
• 1 tbsp flour
• 6 oz. dry white wine
• 64 oz. low sodium vegetable broth (salt it yourself)
• 1 tbsp worcestercestercestershire sauce (i think that's phonetic)
• 2 sprigs fresh thyme
• fresh cracked black pepper to your liking
• sea salt to taste

Instructions

• Heat up your crock pot to high and melt earth balance and EVOO
• Toss in onions and garlic
• Let em sweat and soften up for about 30 minutes, or however long it takes with your crock pot size to onion volume ratio
• Sprinkle flour over and stir well until all pieces are coated. You're not making a roux, but just suggesting a thickening agent to the soup
• Add white wine, cook uncovered about 5 minutes, stirring occasionally
• Dump in the broth, worcestercestercestershire sauce, thyme, and pepper. 
• Stir and let it cook away on high for 4-6 hours. You could also do this step on low for 8-10 hours. 
• Salt to taste and serve with cheese covered bread of your choice (I broiled reduced fat swiss slices and shaved parmesan over baguette slices)

No animals were harmed in the making of this soup. Except maybe the cheese animal. I destroyed him. 

There is so much left over soup that some will be going into the freezer to wait for another cold day! But the cheesey bread... not so much. That will last about 16 hours in this household. Tops.

In other news, Sprinkles has developed psychic powers. She can open doors with her mind.

open, sesame!

Oh wait, no she can't. Keep trying, kitty cat.