Adventures in Canning: Southwestern Black Bean Soup

 Southwestern Black Bean Soup

 

 

    I started canning about 5 years and I really enjoy it.  However lately we just haven't had the time with all our home projects and other hobbies. Well,  I just picked up a new pressure cooker after my last ones seal wore out and it was all the inspiration I needed to get back into it.  A year ago...we did have a pantry full of stocks, broths, soups, and canned beans but we have since used up all our storage.  This left me antsy as I love the look of a full pantry that is ready for anything!  My husband is in LOVE with the black bean soup (it's vegan) that they sell at Costco, he takes it to work almost everyday. I was determined to search out a recipe so I could can some for him.  So I began searching the internet, the recipes were all over the place with cook times and ingredients.  So I settled for a basic black bean soup recipe that I would tweak to make my own.  The basic black bean canning recipe can be found here:  http://www.food.com/recipe/home-canned-or-stove-top-black-bean-soup-365370 .  What is nice about it is that it includes both stove top directions and canning directions so there is no pressure to run out and get a pressure cooker if you don't already have one, since you can throw it right into a stockpot and go.

 

 

The first thing I did was sanitize the jars, then I let the beans soak in them for a day in 1 quart jars. 

Beans soaking in water over night

Next you rinse the beans and clean your jars again.    After your jars are prepared  you put the beans back into the jar.  Add all the ingredients as listed in the link I gave you.  Here are some modifications I did to put a southwestern spin on the soup:  Swapped red onion for white onion, swapped jalapenos for green chilis, added diced tomatoes and added corn.  You can really play with it and make it your own just be sure to add hot water to it after your ingredients and leave about 1 inch space at the top of the jar

 

Add your ingredients, fill with hot water, leave space at the top



I used 1 quart jars

 

 

 

 

After everything is in the jar, you've added the hot water, you've remembered to leave about 1 inch space you can seal them up and prepare your pressure cooker. 

Pressure cooker,  doesn't actually hold 4 like my old one :(
I realized that after the photo. I had to cook them 2 at a time in the center.

 

 

 

I cooked these on high on my stove top in the pressure cooker for 90 minutes.

That's it!! Your house will smell amazing!!!

 

Bon Appétit,

 

 

Recipe adapted from Food.com  Photos by Laura Spear





   

Creamy Fall Asparagus Soup

One of my favorite things about fall is soup! Sure you can have soup anytime of the year but in our house we reserve soup for those times when we aren't feeling very well and who wants to only eat soup when you are sick? Not me. So September in our house is FALL MONTH, we throw up the fall decor, put those fall spices smells in the scent burners and put some hot soup on the stove.

2 teaspoons onion powder

2 tablespoons vegan margarine

10 ounces frozen or fresh asparagus spears

1 cup vegetable broth

1 teaspoon garlic powder

1 dash garlic salt

1 teaspoon black pepper

(additional black pepper and salt to taste)

1 cup plain soy milk

Mix the ingredients, except the soy milk, together in a bowl and cook in the microwave for 10 mins (I did mine in my pressure cooker for 10 mins) Let it cool (you want to let it cool completely or it will explode in your blender like mine did :) Pour the cooled soup into a blender, pureeing until smooth. Return the mixture to a bowl, stir in the soy milk and microwave until heated through (I returned it to the pressure cooker for about 5 mins)

Makes 2 servings

Recipe adapted from PETA's Vegan College Cookbook, Photos By Laura Spear

Bon Appétit,

Curried Pumpkin-Apple Soup

Serve this scrumptious dish as a first course on Thanksgiving Day or as dinner's main event on a chilly evening. The curry gives it a subtly exotic flavor, while the apple and honey add a touch of sweetness.

Ingredients

• 2 tablespoons butter
• 1 cup chopped onion
• 1 cup chopped celery
• 1/2 large apple, peeled, cored, and chopped
• 2 teaspoons mild curry powder
• 3 cups chicken broth (for vegan use no-chicken broth or veggie broth)

• 1 1/2 cups solidly packed pumpkin mash or canned pumpkin
• 1/4 teaspoon salt, plus more to taste
• 1 whole bay leaf
• 1/3 cup heavy cream (for vegan sub in soy or almond milk)
• 2 to 3 tablespoons honey or maple syrup (you can also use agave)
• Sour cream and chives, for garnish (optional) (for vegan choose a vegan sour cream)

Instructions

1. Melt the butter in a medium-size soup pot. Stir in the onion, celery, and apple. Partially cover the pot and sauté the ingredients over medium-high heat until the onion is clear, about 8 minutes. Stir in the curry powder and sauté the mixture for another minute. Stir in 1 cup of chicken broth and cook it for 1 minute more.
2. Pour the contents of the pan into a blender or food processor, add the pumpkin, and puree the soup until it's smooth.
3. Pour it all back into the pot, then stir in the remaining chicken broth, the salt, and the bay leaf. Set the soup over medium-high heat and bring it to a simmer, stirring occasionally.
4. After 5 minutes, stir in the heavy cream and 2 tablespoons of honey. Taste the soup, adding more salt or honey if necessary to get the desired balance of sweet and savory. Simmer it for 2 minutes more, remove the soup from the heat, and serve it hot. For a pretty -- and tasty -- touch, garnish each bowl with a dollop of sour cream and a sprinkling of chopped chives. Makes 6 servings.
   
   
   Recipe from Family Fun Magazine, Photo by Laura Spears IPHONE :)

Vegan Pho

What is Pho? It is a Vietnamese noodle soup, usually served with beef (phở bò) or chicken (phở gà). The soup includes noodles made from rice and is often served with Asian basil, mint leaves, lime, and bean sprouts that are added to the soup by the person who is dining. The dish is associated with the city of Hanoi, where the first phở restaurant opened in the 1920s. Now that we've had are little history lesson on the origins of Pho enjoy this vegan, animal friendly version =)


What You Need:

• 8 ounces dried rice noodles
• 1 tablespoon canola oil
• 8 ounces Seitan, drained and cut into strips
• 6 cups vegetable stock or water
• 1 small yellow onion, thinly sliced
• 1 tablespoon grated fresh ginger
• 1/3 cup hoisin sauce
• 2 tablespoons soy sauce
• 2 tablespoons fresh lime juice
• 3 tablespoons miso paste
• 1/2 teaspoon Sriracha (or to taste)
• 3 to 4 scallions, thinly sliced
• 3 tablespoons cilantro leaves
• 
  

What You Do:

1. Bring a pot of water to a boil. Turn off the heat, add the rice noodles, and let them sit for 30 minutes to soften. Drain and set aside.
2. Heat the oil in a large skillet over medium-high heat, add the seitan strips and brown on all sides. Remove from heat and set aside.
3. Bring the stock or water to a boil in a large pot. Add the onion, ginger, hoisin sauce, and soy sauce. Reduce heat to low and simmer 15 minutes. Stir in the lime juice.
4. Place 1/2 cup of the hot liquid into a small bowl. Add the miso paste and stir to blend well. Transfer the blended miso paste into the soup along with the chile paste, if using. Do not boil. Stir in the seitan& noodles.
5. Divide the soup among individual bowls. Add the scallions, and cilantro. Serve immediately.

         Recipe from all recipes.com photos by Laura Spear 

Vegan Coconut Pumpkin Soup

Vegan Coconut Pumpkin Soup

The soup alone costs a total of $2.93 to prepare. 

Ingredients:

• 1 red onion, finely chopped
• 1 tablespoon vegetable oil
• 2 teaspoon vegetable bullion
• 2-3 cups pumpkin puree
• 1 cup coconut milk
• 1 tablespoon sugar
• 2 tsp nutmeg 

Directions:

1. Saute the vegetable oil and chopped onion on medium high until the onions are soft and translucent.
2. Add 2 cups water and vegetable bullion (or 2 cups vegetable broth).
3. Add the pumpkin puree and coconut milk, nutmeg and sugar, stir to combine. (I used a food processor to puree the pumpkin, but you could use canned if you wanted). Heat this mixture to a boil, then lower heat and simmer for 5 minutes.

We enjoyed this soup with a garnish of coconut milk, fresh cilantro, and sweet toasted pumpkin seeds. To make swirls use a spoon to drizzle coconut milk and then use a knife to connect the dots to form lines.

Recipe by Sarah Kaiser, photos by Laura Spear

Brussels Sprouts and Shiitake Mushroom Soup

Brussels Sprouts and Shiitake Mushroom Soup

You can serve this with or without the beans, but adding them makes this soup into a one-pot meal.

Ingredients

1 medium onion, chopped

14 -16 ounces small Brussels sprouts, trimmed and cut in half

6 ounces shiitake mushrooms, stemmed and sliced

3 cloves garlic, minced

6 cups water or vegetable broth

1 1/2 teaspoon dried thyme

1 1/2 teaspoon rubbed sage

1/4 teaspoon freshly ground black pepper

1 teaspoon salt, or to taste

1/2 cup brown rice

1 15-ounce can great northern beans, drained and well-rinsed (optional)

1 cup no-chicken broth (optional)

1-2 teaspoons lemon juice (optional)

Instructions

Heat a large, non-stick pot. Add the onion and cook, stirring, until it becomes translucent. Add the Brussels sprouts and cook until onion begins to brown, about 2 more minutes. Add the mushrooms and garlic and cook for about two more minutes.

Add all remaining ingredients except for the optional ingredients. Cover and simmer on low heat until rice is cooked, about 50 minutes. Check seasonings and add more along with the lemon juice, if desired. If you’re using the beans, add them and the broth and cook for about 15 more minutes.

Preparation time: 10 minute(s)
Cooking time: 1 hour(s) 15 minute(s)


Number of servings (yield): 4 (4-6 bowls)

Nutrition Facts

Nutrition (per serving, with beans): 290 calories, 13 calories from fat, 1.6g total fat, 0mg cholesterol, 842.5mg sodium, 952mg potassium, 59.1g carbohydrates, 11.7g fiber, 5.6g sugar, 14.4g protein, 5.1 points.

Without beans: Calories: 175, Calories From Fat: 10, Total Fat: 1.2g, Cholesterol: 0mg, Sodium: 726mg, Potassium: 607.1mg, Carbohydrates: 38g, Fiber: 6.9g, Sugar: 5.6g, Protein: 6.9g. 2.8 points

Recipe by Susan Voisin from fat free vegan kitchen, Photos by Laura Spear

Hot and Sour Soup

The perfect soup for the cold and flu season

Ingredients

• 1 10 ounce (280g) package sliced mushrooms
• 8 fresh shiitake mushrooms, stems removed and caps sliced
• 1 8-ounce (225g) can bamboo shoots, drained and jullienned
• 4 cloves garlic, minced
• 1 15 ounce (420g) package firm or silken tofu, cubed
• 2 tablespoons (16g) grated fresh ginger, divided
• 4 cups (940ml) water
• 2 tablespoons (16g) vegan chicken-flavored bouillon
• 2 tablespoons (30ml) soy sauce (or tamari, for gluten-free)
• 1 teaspoon sesame oil, plus extra for drizzling (Susan’s note: I didn’t need the extra)
• 1 teaspoon chili paste
• 2 tablespoons (30ml) rice wine vinegar or apple cider vinegar
• 1 1/2 cups (225g) fresh or frozen peas

Instructions

1. The Night Before: Store the cut-up mushrooms, bamboo shoots, garlic, and tofu in an airtight container in the fridge. Store the prepared ginger in another airtight container in the fridge.
2. In the Morning: Combine the mushrooms, bamboo, shoots, garlic, tofu, 1 tablespoon (8g) of the ginger, water, bouillon, soy sauce, sesame oil, chili paste, and vinegar in the slow cooker. Cook on low for 8 hours.
3. A few minutes before serving, add the peas and the remaining 1 tablespoon (8g) ginger and stir to combine. Taste the broth and add more vinegar or chili if needed. Drizzle a few drops of sesame oil on top of each serving. If you like it milder and your friends like it hot, serve the chili paste on the side.

Preparation time: 15 minute(s) | Cooking time: 6 to 8 hour(s)

Number of servings (yield): 4

Nutrition Facts

Nutrition (per serving): 208 calories, 62 calories from fat, 7.4g total fat, 0mg cholesterol, 1088.4mg sodium, 546.3mg potassium, 21.6g carbohydrates, 5.4g fiber, 6g sugar, 19.2g protein, 6.1 points.

Recipe from The Vegan Slow Cooker by Kathy Hester, nutritional information from the Fat Free Vegan Blog by Susan Voisin, Photos by Laura Spear

Bon Appétit,

Vegan Pho

What You Need:

• 8 ounces dried rice noodles
• 1 tablespoon canola oil
• 8 ounces Seitan, drained and cut into strips
• 6 cups vegetable stock or water
• 1 small yellow onion, thinly sliced
• 1 tablespoon grated fresh ginger
• 1/3 cup hoisin sauce
• 2 tablespoons soy sauce
• 2 tablespoons fresh lime juice
• 3 tablespoons miso paste
• 1/2 teaspoon Sriracha (or to taste)
• 3 to 4 scallions, thinly sliced
• 3 tablespoons cilantro leaves
• 
  

What You Do:

1. Bring a pot of water to a boil. Turn off the heat, add the rice noodles, and let them sit for 30 minutes to soften. Drain and set aside.
2. Heat the oil in a large skillet over medium-high heat, add the seitan strips and brown on all sides. Remove from heat and set aside.
3. Bring the stock or water to a boil in a large pot. Add the onion, ginger, hoisin sauce, and soy sauce. Reduce heat to low and simmer 15 minutes. Stir in the lime juice.
4. Place 1/2 cup of the hot liquid into a small bowl. Add the miso paste and stir to blend well. Transfer the blended miso paste into the soup along with the chile paste, if using. Do not boil. Stir in the seitan& noodles.
5. Divide the soup among individual bowls. Add the scallions, and cilantro. Serve immediately.

Vegan Vietnamese Noodle Soup (Pho)

This is a vegan meatless version inspired by the traditional Vietnamese noodle soup called Pho. This recipe uses Seitan the "wheat meat". If you prefer you can sub out the rice noodles and use linguine, both will taste fabulous.

Note: I doubled this recipe for my family of 5.

8 ounces rice noodles
1 tablespoon vegetable oil
8 ounces Seitan , cut into 1/4 inch strips
1 small yellow onion, cut into 1/4 inch slices
2 garlic cloves, minced
2 teaspoons grated fresh ginger
2 tablespoons hoisin sauce
2 tablespoons dark miso paste
2 tablespoons soy sauce
5 cups vegetable stock
2 tablespoons rice vinegar
1 teaspoon sriracha chili sauce
1 cup fresh bean sprouts (optional)
1/2 cup coarsely chopped cilantro

(Follow package directions on the rice noodles to cook, before continuing on) if using linguine instead, cook the linguine to al dente about 8 mins. Drain rinse and set aside.

In a large skillet, heat the oil over medium high heat, add the seitan strips, and cook until browned all over. Remove the seitan from the skillet and set aside.

Reheat the same skillet, heat the oil over medium heat, add the onion, cover and cook until softened, about 5 mins. Stir in the garlic and ginger and cook for 30 seconds.

Scrape the onion mixture into a large pot. Stir in the hoisin sauce, soy sauce, and miso paste. Add the vegetable stock and bring to a boil. Reduce heat to low and simmer for 15 minutes.

Stir in the cooked seitan, noodles, vinegar, and sriracha, and simmer for 5 minutes to heat through and develop the flavors.

Divide the soup among individual bowls and top each bowl with some bean sprouts, green onions, and cilantro. Serve at once with extra sriracha on the side.

Recipe by Robin Robertson, Photo by Laura Spear

Bon Appétit,

Vegan Thai Noodles

Here’s what you need:

* 6 ounces rice noodles

* 2 tablespoons olive oil

* 2 tablespoons white wine vinegar

* 3 tablespoons peanut butter

* 3 tablespoons soy sauce

* 1 1/2 tablespoons honey

* 1 1/2 teaspoons fresh grated ginger

* 1/4 teaspoon crushed red pepper

* 1 teaspoon vegetable oil

* 2 teaspoons sesame oil

* 2 large red peppers, cut into thin strips

* 1/4 cup onion, chopped

* 12 ounces seitan, ready to eat kind, cut into strips

* 1/4 cup cashews, chopped (I used peanuts)

here's what you do:

* Cook noodles according to directions, drain and transfer to a large bowl.

* In a blender, combine olive oil, vinegar, peanut butter, soy sauce, honey, ginger and crushed red pepper, and blend until smooth. Set aside.

* In a large skillet, heat sesame oil, peppers and onions, and saute until crisp-tender.

* Remove vegetables from skillet, and place in bowl with noodles. Add seitan to hot skillet. Cook for 3 minutes, stirring often.

* Add seitan to vegetables and noodles, and toss gently.

* Pour dressing over noodles, tossing lightly to coat.

* Sprinkle with cashews.

Recipe from veggie mama blog, Photos by Laura Spear

Vegan Asian Noodle Soup

2 packages Oriental Ramen noodle soup
1 tablespoon of sesame oil
2 tablespoons of peanut butter
2 tablespoons of siracha hot chili sauce
1 tablespoon of sesame seeds
1/2 tablespoons chopped green onions

Crush the ramen and place it in a large bowl. Cover with water and stir in the seasoning packets (if you want to lower the salt you can just use one of the two season packets, i always use half when making ramen to cut the salt and then add some spices to make up the flavor difference) add the chopped green onions.  Microwave for 4 1/2 minutes, remove from the microwave, and add the peanut butter, chili sauce, sesame oil, and sesame seeds. Mix together well.  Top with whole or crushed peanuts if desired (I love the topping of peanuts!)

Tip: if you don't want to buy peanuts to put whole or crushed on top you can use chunky peanut butter to give it that desired crunchy texture.

Recipe and photos by Laura Spear

Bon Appétit,

Springtime Asparagus Soup

Have you heard that green is the new black?? 

Well, it's also the new soup!

2 teaspoons onion powder

2 tablespoons vegan margarine

10 ounces frozen or fresh asparagus spears

1 cup vegetable broth

1 teaspoon garlic powder

1 dash garlic salt

1 teaspoon black pepper

(additional black pepper and salt to taste)

1 cup plain soy milk

Mix the ingredients, except the soy milk, together in a bowl and cook in the microwave for 10 mins (I did mine in my pressure cooker for 10 mins) Let it cool (you want to let it cool completely or it will explode in your blender like mine did :) Pour the cooled soup into a blender, pureeing until smooth. Return the mixture to a bowl, stir in the soy milk and microwave until heated through (I returned it to the pressure cooker for about 5 mins)

Makes 2 servings

Recipe adapted from PETA's Vegan College Cookbook, Photos By Laura Spear

Bon Appétit,

Harry Potter Cookbook Kreacher's French Onion Soup

4 medium onions
1/2 stick of butter, melted
1 baguette
1/2 cup grated Parmesan cheese
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon teaspoon sugar
1 tablespoon all - purpose flour
6 cups beef stock
Additional grated Parmesan, for serving

Preheat the oven to 350. Peel the onions, cut them in half from pole to pole, and slice as thinly as possible. In a heavy soup pot, heat the butter. Remove the pot from the heat.

Remove one end of the baguette and slice six 1 inch thick slices from the croutons. Cover and cut end of the bread and save for the end.  Dip a pastry brush into the hot butter from the pot and brush one side of each slice of bread with the butter. Place on a pan butter side up and sprinkle with cheese. Toast the bread in the oven for about 10 minutes or until it is browned.

While the bread toasts, return the pot to the heat and add the onions. Season with salt and pepper. Stir in the sugar and continue to stir over medium high heat until the onions have browned, about 15 minutes.

Blend in the flour. Gradually add the stock while stirring and bring the soup to a boil. Reduce the heat to a simmer and cook uncovered for 30 minutes.

Ladle the soup into warmed bowls and float a cheesy crouton in the center, then sprinkle more cheese around the crouton.

Recipe by Dinah Bucholz, Photo by Laura Spear

Bon Appétit,

Quick and Easy Southwestern Black Bean Soup

This recipe is beyond easy because you use canned soup! I found a bargain at my local dollar store, vegan soup! Very exciting stuff! 2 cans however do not feed a family of 5 so... I added some ingredients and voila! Meal for 5 times 2. 

Ingredients:

2 cans of your favorite vegan soup (I used southwest black bean)

1 can  of black beans, drained and rinsed

1 can of diced tomatoes

1 can of corn, drained

a few hand fulls of homemade croutons (or store bought) 

vegan shredded cheese (optional)

Directions:

Simple! In a large bowl mix all 5 cans together. Heat on a stove top until hot (or even microwave it). Top with a hand full of homemade croutons. Enjoy!

This made enough for the 5 of us to each have a bowl and I froze the rest for use at a later date.

Recipe created by Laura Spear, photos by Laura Spear

Bon Appétit,