Soups

Black Beans & Rice Soup

Ingredients
1 m onion, chopped
3 carrots, thinly sliced
2 stalks celery, thinly sliced
4 cloves garlic, minced
½ t ground cumin
1½ t dried basil
½ t chili powder
½ t dried oregano
½ t Tabasco sauce
2 16 oz. cans black beans, drained and rinsed
1 14½ oz. can crushed tomatoes
2 14½ oz. cans broth
1½ c cooked rice

Directions
Combine all ingredients except rice in crock pot. Cover and cook on low 8 to 10 hours (high 3 to 4 hours). Add cooked rice before serving. 6 to 8 servings.

Minestrone

Ingredients
1 m onion, chopped
2 m carrots, thinly sliced
2 stalks celery, cut into ½ inch pieces
1 red bell pepper, seeded, cut into ½ inch pieces
1 m zucchini, scrubbed, sliced into ½ inch rounds
2 cloves garlic, minced
2 14½ oz. can broth
1 28 oz. can crushed tomatoes
2 15½ oz. cans kidney beans, drained
2 t dried marjoram
¼ t coarsely ground black pepper 1½ c cooked rice

Directions
Add all ingredients except rice to crock pot. Cover and cook on low 8 to 10 hours (high 4 to 5 hours). Add cooked rice and stir to combine. 6 to 8 servings.

Mixed Bean Soup with Cornmeal Dumplings

Soup Ingredients
1 15½ oz. can black beans, rinsed and drained
1 15½ oz. can red kidney beans, rinsed and drained
1 15½ oz. can garbanzo beans, rinsed and drained
1 14½ oz. can crushed tomatoes
1 m onion, chopped
1 16 oz. package frozen mixed vegetables
4 cloves garlic, minced
1 14½ oz. can broth
¼ t salt
1 t chili powder
1 t black pepper
1 T dried parsley

Dumpling Ingredients
½ c all-purpose flour
1/3 c yellow cornmeal
1 t baking powder
1 T sugar
1 egg substitute, beaten
2 T soy milk
2 t oil

Directions
Combine ingredients in crock pot. Cover and cook on low 8 to 10 hours (high 4 to 5 hours). At end of cooking turn crock pot to high and prepare dumplings.

In a medium bowl, stir together flour, cornmeal, baking powder, and sugar. In a small bowl, combine egg, milk, and oil. Stir into dry ingredients, mixing until just combined. Drop mixture by rounded teaspoonfuls onto soup. Cover and cook 30 minutes more without lifting lid until end of cooking. 6 to 8 servings.

Vegetable Barley Jambalaya

Ingredients
1 c pearl barley
3½ c hot water
1½ T canola oil
1 m green bell pepper, seeded and diced
1 sm yellow onion, diced
1 zucchini, diced
8 to 10 m button mushrooms, sliced
1 celery stalk, sliced
2 cloves garlic, minced
1 16 oz. can crushed tomatoes
½ c water
2 t dried oregano
1½ t dried thyme
1 to 3 t Tabasco
1 t ground cumin
½ t salt
½ t black pepper
¼ t cayenne
10 to 12 broccoli florets
1 c cooked or canned red kidney beans (optional)

Directions
In a medium saucepan, place barley and hot water and cook over medium heat for 35 to 45 minutes, stirring occasionally, until barley is tender. Set aside.

In a large saucepan, heat the oil. Add green pepper, onion, zucchini, mushrooms, celery, and garlic and cook over medium heat for about 10 minutes, stirring frequently. Add crushed tomatoes, water, and seasonings. Cook over medium heat for about 10 minutes, stirring occasionally. Reduce heat to low and fold in cooked barley, broccoli, and beans, if desired. Cook for 10 to 15 minutes more, stirring frequently. Serve with bread and tossed salad. Makes 4 to 6 servings.

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