Four Bean Chili

After having a child and continuing with a challenging job, I realized that my past cooking habits were unsustainable in my new reality. My cooking motto is now "Fast, easy, healthy... or I'm not making it!"And if it takes me more than 15 minutes to post it on the blog, I'm not messing with it. 

This is a fast, easy, and healthy recipe of a Four Bean Chili. It's super flavorful and will last my family for a few days. Plus it's packed with protein and fiber. 

Serves: a little army

Chili 

• 1 tbsp olive oil
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 2 tsp garlic powder
• 4 tsp chili powder
• 4 tsp ground cumin
• 4 tsp Worcestershire sauce
• salt to taste (about 1 tsp worked for me)
• 4 cups vegetable broth
• 2 cans fire roasted diced tomatoes
• 2 cans black beans, drained
• 2 cans red beans, drained
• 2 cans pinto beans, drained
• 2 cans cannelini beans, drained

Garnish

• Sour cream
• Cilantro
• Cheddar cheese

1. In a large pot heat 1 tbsp olive oil on medium. Add onions and red and green bell peppers. Sautee for 5-7 minutes or until peppers are softened and onions become translucent. Add garlic powder, chili powder, ground cumin, Worcestershire sauce, and salt. Stir well. 

2. Add vegetable broth, tomatoes, and beans. Bring the chili to a boil. Cook for 15 minutes allowing flavors to combine. Serve garnished with sour cream, cilantro, and cheddar cheese. 

Cozy Soup Trio: Carrot and Orange, Potato and Leek, and Minestrone

I grew up eating soup every day... mostly because my Dad would get cranky if he went without soup for longer than a day. I used to hate soup, but now I love it for the variety of recipes, the beauty of colorful ingredients, and the warm and cozy feelings I get when I have a hot bowl of soup on a cold day. These three recipes are the most simple but delicious classics: Carrot and Orange, Potato and Leek, and Ministrone.

Carrot and Orange Soup

Serves 4

• 1 oz butter
• 1 lb 3 oz carrots, peeled and chopped
• 1 small onion, chopped
• 1 cup orange juice
• 3 1/2 cup vegetable broth
• 1/2 tsp dried thyme
• salt to taste
• sour cream for garnish
• ground nutmeg for garnish

Melt the butter in a large saucepan. Add carrots and onions. Saute them over medium heat for about 10 minutes. Add the orange juice, vegetable broth, thyme, and salt. Bring to a simmer and cook until the carrots are tender, or about 20 minutes.

Use an immersion blender or regular blender to puree until smooth. Heat again if needed. Serve garnished with sour cream and nutmeg.

Potato and Leek Soup

Serves 4

• 3 tbsp unsalted butter
• 3 cups sliced leeks (both green and white parts)
• 1 garlic clove, minced
• 6 cups vegetable broth
• 1 1/2 lbs potatoes, peeled and quartered 
• salt and pepper to taste
• fresh parsley to garnish (or walnut pesto, optional)

Make sure your leeks are very well rinsed. They are notorious for hiding dirt between the layers. Melt the butter in a large saucepan. Add leeks and cook them on medium for 3 minutes stirring them. Add garlic and cook everything for 1 more minute. Add vegetable broth and potatoes. Cover and simmer until the potatoes are tender, about 30 minutes. Season to taste.

Use an immersion or regular blender to puree until smooth. Heat again if needed. Serve garnished with parsley. I served mine with a teaspoon of walnut pesto.

Minestrone Soup

Serves 6-8

• 2 tbsp olive oil
• 1 1/2 onions, chopped
• 4 garlic cloves, minced
• 2 celery stalks, diced
• 2 carrots, diced
• 1/2 small head white cabbage, chopped
• 1 cup green beans, trimmed and cut into 1/2 pieces
• 1 1/2 tsp dried basil
• 1 1/2 tsp dried oregano
• salt and black pepper to taste
• 1 15 oz can diced tomatoes with liquid
• 7-8 cups vegetable broth
• 1 cup elbow pasta
• 1 15-oz can cannellini beans
• parsley for garnish, optional

Heat olive oil in a large sauce pan on medium. Add onions and garlic. Saute until onions are translucent. Add celery, carrots, and cabbage. Cook for 7 more minutes. Stir in green beans, basil, and oregano. Season to taste. Cook for about 3 more minutes.

Add diced tomatoes and vegetable broth. Bring to a boil. Reduce the heat and simmer for 10 minutes. Add elbow pasta. Cook for 10 more minutes or until pasta is tender. Add the beans, heat through, and remove from the heat. Serve hot garnished with fresh parsley.

Red Lentil Soup

So much nutrition and flavor in one bowl of yummy soup. It's perfect when served with a baked potato. The recipe serves a little army of 6-8 people. Tip: to chop onions, celery, and red peppers, use a food processor and chop them very finely.

You'll need:

• 2 cups red lentils
• 7 cups water
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• 1 tbsp olive oil
• 1 large onion, finely chopped
• 6-8 cloves garlic, minced
• 6 celery stalks, finely chopped
• 2 large red bell peppers, finely chopped
• 3 large tomatoes, chopped (you don't need to seed them)
• 1 6-oz can tomato paste
• 4 tbsp apple cider vinegar
• salt to taste
• chopped green onions for garnish

1. Bring water to a boil in large sauce pan. Add lentils. Turn heat down to mid high. Simmer for 8 minutes. Add parsley, oregano, smoked paprika, chipotle powder, and red pepper flakes. Boil until lentils are cooked, about 2-3 more minutes.

2. While lentils are cooking, heat olive oil in large skillet. Add chopped onions and garlic. Saute for 3 minutes. Add celery and red bell peppers. Saute until vegetables are tender, about 5 more minutes. Stir in chopped tomatoes and tomato paste. Heat through. Mix everything well and saute for 4 minutes. Remove from heat.

4. Add vegetable mixture to lentils. Stir in apple cider vinegar. Season to taste. Heat through. Remove from heat. Serve garnishes with green onions!

German Split Pea Soup With Smoked Paprika (Vegetarian)

Split peas have always been considered food for the poor. They were easy to store through the long months of winter and very inexpensive. Their nutritional qualities are great though! Peas are packed with protein and fiber. I ate my fair share of Split Pea Soup during my preschool years in Russia. In my government-run preschool we had the Pea Soup every other day. We all hated it. I now love it because it's delicious and nutritious when cooked right.

Almost every nation around the world has its variations of the pea soup. This is a German version (minus the ham) with smoked paprika.

• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 2 large carrots, chopped
• 4 celery ribs, chopped
• 1 tbsp smoked paprika
• 1 tsp ground turmeric
• 1 1/4 cups split peas
• 5 1/2 cups water
• 2 medium yellow potatoes, peeled, chopped into cubes
• salt and black pepper to taste
• juice of 1 medium lemon
• fresh chives, chopped

Heat olive oil in a large pot. Saute onions for 2 minutes. Add carrots and celery. Saute until vegetables start to brown, about 7-10 minutes. Add smoked paprika and turmeric. Mix everything well and saute for 1 minute. Add split peas and water. Bring pot to a boil. Reduce heat to medium and simmer for 20 minutes. Add potatoes. Simmer for 25 more minutes or until peas are soft. Season to taste. Remove from heat.

Transfer half of soup mixture to blender and puree until smooth. Transfer back to pot. Stir everyting together. Add lemon juice.

Sprinkle with fresh chives and serve with rye bread. Enjoy!

Black Bean Soup (Vegan)

Sauteed onions, garlic, and tomatoes seasoned with cumin and oregano make this Black Bean Soup absolutely irresistible in its simplicity and flavor. It is served with Chipotle Sauce that you make with plant-based mayonnaise and canned chipotle chiles in adobo sauce. Top with homemade Pico De Gallo and enjoy! My homemade Pico De Gallo recipe is here.

• 1 tsp olive oil
• 1 large white or yellow onion, finely chopped
• 3 garlic cloves
• 1 tsp dried oregano
• 1 tbsp ground cumin
• 3 large tomatoes, chopped
• 3 15-oz cans black beans, drained
• 4 cups vegetable broth
• salt and black pepper to taste
• 1 cup vegan mayonnaise
• 1 7-oz can chipotle chiles in adobo sauce (you will only use 1 1/2 tbsp of the sauce)
• 2 cups Pico de Gallo 
• tortilla chips (optional)

1. Heat olive oil in large sauce pan or skillet on medium high. Add onions and garlic and saute for 5-7 minutes or until onions become translucent. Add oregano and cumin. Saute for 2 more minutes. Add chopped tomatoes, black beans, and vegetable broth. Season with salt and pepper to taste. Bring to a boil. Reduce heat and simmer for 15 minutes. Remove from heat.

2. Transfer half of soup mixture to blender. Puree until smooth. Transfer back to remaining soup. Keep warm.

3. To make chipotle sauce, combine 1 1/2 tbsp of chipotle chiles sauce with mayonnaise. (You only need to use the sauce from the chiles can. Don't use the chiles. Save them for another use) Mix well.

4. Serve soup with chipotle sauce, Pico de Gallo, and tortilla chips.

Adapted from Roberto Martin's "Black Bean Soup" recipe in Vegan Cooking for Carnivores, p. 84
 

Russian Borscht with Red Beans

Borscht is a staple Russian food that is famous all over the world. It is first mentioned in Russian XVI century manuscipts, but its roots go way back to the slavic tribes. Katherine the Great, Russian ballerina Anna Pavlova, and my personal hero Alexander II all loved borscht. It is hearty and has a fantastic color! There are as many variations of borscht as there are cooks. This soup is popular in all Eastern European countries and the method of cooking and ingredients may differ depending on the region. But there are three ingredients that you can't make the borscht without: cabbage, potatoes, and beets. Give it a try and you will love it.

• 10-12 cups water (depending on how thick you like your soup)
• 1/2 medium head white cabbage, chopped
• 6 medium potatoes, chopped
• 2 bay leaves, cut in half
• 2 tbsp olive oil
• 1 large onion, chopped
• 6 large carrots, grated
• 6 small beets (or 2 large ones), about 3 cups, cut into thin 1-inch long strips
• 1 tbsp fresh lemon juice
• 2 cans diced tomatoes with juice (I used the basil, oregano, garlic tomatoes)
• 1 tbsp dry basil
• 6-8 garlic cloves, minced
• 1 can red beans, drained 
• salt and black pepper to taste
• 1 bunch fresh dill, minced
• 1 bunch fresh parsley, minced
• 1 bunch fresh green onions, chopped 

1. Bring water to a boil in a large pot. Season water to taste with salt. Add cabbage and potatoes and cook on medium until potatoes are soft. Add bay leaves.

2. While cabbage and potatoes are cooking, heat up olive oil in a skillet. Add onion and carrots and saute them for 7 minutes. Add beets and continue sauteeing for 15 more minutes or until beets are soft. Pour lemon juice in and stir well. Pour in tomatoes with juice, then add basil, and garlic and bring everything to a boil. Season to taste with salt and pepper. Remove from heat.

3. Transfer beet mixture from skillet to pot with soup. Add red beans and check if soup is seasoned enough. Add more salt and pepper if needed. Heat through. Remove from heat.

The borscht will taste the best if you leave it overnight in the fridge to allow all flavors to blend! Serve hot garnished with dill, parsley, and green onions. Приятного аппетита!

Roasted Butternut Squash Soup

Butternut squash (in Russia and Australia aka as "pumpkin") used to be my parents' favorite food during the Post-Soviet times when food was scarce in Russia. Our big garden sustained us and got us through many hard times. My dad grew a million of butternut squash and other pumpkin varieties. We called them all "pumpkins." They were cheap and easy to grow. Every weekend we would roast a whole gigantic squash in the oven and we would eat it with honey or sugar. My mom and my siblings and I ate so much of it and so often, that when the economy got back to normal we refused to ever eat it again. It has literally been more than 15 years since I last made or ate butternut squash. Looking back we were so blessed to eat all natural food that we grew ourselves in our garden!

Today I took a trip down the memory lane and made a butternut squash soup.

Butternut squash is an autumn vegetable/fruit that can be used in many recipes or just roasted. In many countries it's actually regarded as pumpkin. It has a sweet taste and goes nicely with nutmeg and cinnamon. It also has a lot of health benefits. It is an excellent source of fiber, magnesium, potassium, Vitamin A, C, and E.

• 1 medium butternut squash
• 2 tbsp olive oil
• 3 celery stalks, finely chopped
• 2 carrots, finely chopped
• 1 onion, finely chopped
• 2 large garlic cloves, minced
• 2 cups water
• 1 cup plain soy milk
• 1/2 tsp dry thyme
• 1 tsp dry parsley
• salt and pepper to taste
• pumpkin seeds, optional

Preheat oven to 400F. Cut butternut squash into four pieces. Sprinkle with olive oil, salt, and pepper. Place on tin foil-covered baking sheet and roast for 30 minutes or until tender. Remove from oven. Skin and cut butternut squash into 1-2 inch pieces.

While butternut squash is roasting, heat 2 tbsp olive in a large skillet. Add celery, carrots, onion, and garlic. Saute for about 10 minutes or until onions are translucent. Add butternut squash, water, soy milk, and spices. Bring to a boil. Simmer for 5 minutes. Remove from heat.

Transfer soup into blender. Puree until mixture is of desired consistency. Add more milk if needed.

Serve hot with pumpkin seeds. Enjoy!
 

Oven Roasted Tomato Basil Soup

Tomato basil soup is probably my most favorite soup! It's light and flavorful. Add some orzo pasta and you get a perfect lunch. It's dairy free.

• 1 1/2 lbs Roma tomatoes, halved
• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 tsp dry thyme
• 1 tsp dry basil
• 1 tsp paprika
• 1 15-oz can diced tomatoes with juice (I recommend the "Rosemary Basil" kind)
• 2 cups vegetable broth
• salt and pepper to taste
• 2 cups fresh basil leaves, chopped
• orzo pasta for garnish, cooked

Preheat oven to 375F. Place halved tomatoes on a baking sheet. Roast for 20 minutes.

While tomatoes are in oven, heat olive oil in large skillet. Add onions and garlic. Saute until onions are translucent, stirring occasionally, about 7 minutes. Add thyme, basil, paprika, diced tomatoes with juice, and broth. Bring to a boil. Reduce to a simmer and cook for 7 more minutes, occasionally stirring. Season to taste. Add the roasted tomatoes from the oven. Bring to a boil. Once again, reduce to a simmer. Cook for 10 more minutes. Remove from heat.

Transfer soup into blender and add fresh basil leaves. (You might want to divide soup into two parts or use a nifty immersion blender that is so convinient to use!) Puree until smooth. Serve hot topped with cooked orzo pasta or croutons.

Cannellini Bean and Kale Soup

I love this time of year when the air is so fresh and crisp. The perfect time to stay at home wrapped in a blanket. A cup of delicious Southern European style soup completes my bliss.

• 2 cups vegetable broth
• 4 cups water
• 1 15 oz can diced tomatoes with juice
• salt to taste
• 4 medium size carrots, peeled, chopped
• 4 medium size potatoes, peeled, chopped
• 2 cups curly leaved kale (tightly packed), roughly chopped, hard stems removed
• 1 1/2 tsp dried oregano
• 1 15 oz can cannellini beans (or any white beans)
• 1 tbsp balsamic vinegar
• 1/4 tsp ground black pepper (or to taste) 
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup green onions, chopped

In large pot combine, vegetable broth, water, diced tomatoes with juice and salt. Bring to a boil. Add carrots, potatoes, kale, and oregano. Bring to a boil again. Simmer for about 20 minutes or until vegetables are tender. Remove from the heat. Add beans, vinegar, and black pepper to taste. Serve with chopped basil and green onions. Enjoy!

Red Lentil Chili

Yum! So much nutrition and flavor in one bowl of chili. It's perfect when served over a baked potato. The recipe serves a little army of 6-8 people.

You'll need:

• 8 dates, seeds removed
• 2 cups red lentils
• 3 celery stalks, chopped
• 7 cups water, divided
• 2 14.5-oz cans fire roasted tomatoes
• 1 6-oz can tomato paste
• 1 large onion, chopped
• 2 large red bell peppers, finely chopped
• 6-8 cloves garlic, minced
• 4 tbsp apple cider vinegar
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• chopped green onions for garnish

Blend dates with 1 cup of water in a blender. Combine all ingredients in a slow-cooker and cook on low for 8 hours. Serve over baked potatoes garnished with green onions.

Adapted by Forks Over Knives "Red Lentil Chili" recipe. The original recipe is posted here.