Longevity Soup

Longevity Soup

Let's see, in the month since I last posted, I needed an antibiotic for something, a week later I had a severe reaction to the antibiotic and a side effect of the drug used to treat the reaction (it did help) is sleeplessness. I am now at an age that if I were involved in an incident, the news anchor would be reporting, "An elderly woman..." Everything I took to help a problem caused the next problem. I think that my age means my body handles these drugs differently than it did years ago. 

So when I saw this recipe pop on social media, the name caught my attention. Eating for longevity. Eating for independence. That should be our goal now. This recipe contains 9 superfoods. You can read all about the nutritional benefits here at Joy Bauer's website. She calls this a pot of goodness. 

Now, I've been a vegetable soup lover forever. Most of the time I don't use a recipe. I have tried some and found variations that I like. Couldn't hurt to try another one. So glad I did.

Oh my goodness! What a delicious recipe. Joy Bauer was right—a pot of goodness. And, despite the long list of ingredients, it was simple to make. It involves opening cans, some chopping and measuring a couple of spices. I already had celery washed and "de-stringed" in the refrigerator. And the recipe calls for "1 to 2 cups" or "2 to 3 handfuls." That says amounts aren't very specific, so I didn't measure any of the vegetables. Just a rough chop and toss some in. 

Peeling carrots would have taken time, but I didn't have any. I ordered carrots but they were left out of my delivery. (Did I mention I hit a deer and my car is in the shop? Needed to have groceries delivered.) Of course, you could leave them out, but the pot of soup looked like it needed that orange color. So I added some frozen mixed vegetables. No peeling. No slicing. Made the prep even easier.

This soup is one of the best soups I've made. It's well seasoned. It' has a creamy broth because you've pureed beans and broth. I forgot to remove the rosemary before I added the spinach. When I added that much extra green, I almost never found it! I had thought I'd share some of the soup but I couldn't share until I removed that rosemary. Putting a hard stem in your mouth is not a good surprise. I finally spied the last bit as I was putting the soup into a container. 

This is how I made it. I made small tweaks. My garlic cloves were huge so I only used 2 instead of 3. I subbed the mixed vegetables for fresh carrots. I also measured out 3 cups of broth and poured in the pot, then in that 4-cup measuring cup I added that last cup of broth and the beans and used an immersion blender to puree. Easier than washing the blender. Again, check out the original recipe for the options she offers. 

LONGEVITY SOUP

2 (15-oz) cans small white beans, drained & rinsed (I used navy beans)

4 cups low-sodium chicken broth, divided  

1 onion, finely chopped

2 cloves garlic, minced 

2 ribs celery, chopped

About 1/2 cup frozen mixed vegetables (instead of the carrots)

1 to 2 cups broccoli florets, chopped

1 to 2 cups cauliflower florets, chopped

2 cups canned crushed tomatoes (a 15-oz can)

1 (14.5 oz) can stewed tomatoes

1 teaspoon dried oregano

1 teaspoon dried basil

2 fresh rosemary sprigs

1 teaspoon kosher salt, or to taste

2 to 3 handfuls fresh spinach, roughly chopped

Ground black pepper, to taste 

In a blender, combine 1 can of drained beans and 1 cup of broth and puree until smooth. Set aside.

Generously coat of pot with cooking spray and warm over medium heat. Add the onion, and garlic and cook until softened, about 5 minutes. Add the celery, 3 cups of broth, frozen mixed vegetables, broccoli, cauliflower, crushed tomatoes, stewed tomatoes, oregano, basil, the 2nd can of beans and rosemary.

Stir. Bring to a boil, Reduce heat and simmer about 25 minutes uncovered.

REMOVE the rosemary. Add the pureed beans and spinach. Simmer another 10 minutes, until spinach wilts. 

This is a long list of ingredients and sometimes I stop looking when I see this kind of list. But it took me about 15 minutes to have everything in the pot. Don't let the ingredient list scare you off. It's worth the chopping.

Fun note:  After I had made the soup, eaten lunch, cleaned up the kitchen, our doorbell rang. It was the grocery delivery driver. He discovered that the carrots were left out my order and drove back to bring them. 

 

Easiest Soup Ever

Spicy Black Bean Soup

We made it through Christmas and New Year's and all the meals that holidays and visiting families need. I was lucky that the daughters and sons-in-law did much of the cooking. But after the holidays I felt like I needed a food vacation. We enjoyed so many good meals and desserts and snacks. It was definitely time to back away from the table.

I also have craved some days that don't require cooking. Daddy-O is the best. He never complains if I don't cook or if I what I cook is not his favorite. Like so many of us, deciding what to cook is harder than the actual cooking. On Tuesday I opened the freezer door to see what I could find. A pack of chicken street taco fell out. Literally. Fell out at my feet. It was Tuesday—taco Tuesday! That was the easiest dinner decision ever. And it was as delicious as when we had it over the holidays. Glad we froze the extra chicken

Tonight nothing fell out of the freezer. But I had a recipe I had saved from NY Times Cooking. Many of their recipes are more involved than I want to make now. Or, they call for ingredients that are harder to find in my small town grocery store. This recipe, however, looked easy and I had the ingredients on hand. I wasn't sure if Daddy-O would like tonight's supper, but it's cold and staying home sounded better than going out.  

Such an easy recipe. There is no chopping. No browning. Just dump it all in the pot. Can't get easier. You can see I made cheese quesadillas with tortillas left from Tuesday's chicken street tacos. Perfect combination.

Turns out he did like it. Soup was perfect for the cold evening. I'm giving you the recipe exactly like I made it. The NY Times version made twice this much. But the recipe called for 4 cans, 2 cans, etc, so it was easy to cut it in half. We both had a bowl of soup for dinner and enough left for a small bowl each lunch tomorrow. I always think it's hard to make a small amount of soup. But this was perfect for the two of us. 

Enough chatter. Here's the recipe. 

SPICY BLACK BEAN SOUP    makes 3-4 servings

2 (15-oz) cans black beans

1 (roughly 16-oz) jar mild salsa verde

1 (4-oz) can chopped green chilies (I used only 2/3 of the can)

1 tablespoon unsweetened cocoa

1 teaspoon cumin

1 teaspoon garlic powder

In a 3-qt pot bring all ingredients to a boil. Cover, reduce heat and simmer, stirring occasionally, until beans are soft enough to mash easily, about 10 minutes.

Use an immersion blender or potato masher to smash the beans to your desired consistency. (I used a potato masher and left about half the beans whole.)

Serve with toppings such as sour cream, tortilla chips, avocado, etc. 

Notice that I didn't use all of the green chilies and it was plenty spicy enough for us. Make it suit your family.

Christmas Time Is Near

Hamburger Soup

I'm back! Finally here with a new recipe that is good enough to share. Yes, I do try ones from time to time that are okay, but not good enough to make again—or share with you. To be honest most of what I cook are recipes that are already on this blog. Like most of us we have our favorites. It was fun to try something new.

Since I posted last month I had a birthday (and today is Daddy-O's birthday), a terrible cold, a house full of family for Thanksgiving, and too many doctor appointments. (We're okay.) It's been busy. Yesterday was the first "stay home all day" kind of day I've had in ages. The weatherman had promised cold temps and heavy rain. So I was prepared. A soup day! Turns out it we missed the rain, only got the cold. I made the soup anyway. This is nearly a stew. A bowl full of meat and vegetables. It's a soup that a Daddy-O could enjoy. (Not going as far as "love it.")

We had it for lunch. And we had it again for supper. It was better at supper time. The flavor is more complex than basic vegetable soup. The Italian seasoning, the olive oil, the Worcestershire. It's "more." But not they're not crazy flavors. Keep this recipe in mind if you need a make ahead dish. Would also be good if you want to take soup to a neighbor. It's a meal in a bowl. 

HAMBURGER SOUP

                   serves 6

2 tablespoons olive oil'

1 lb ground beef (preferably 10% lean)

1 small onion, diced (about 1 cup)

2 large celery stalks, diced

3 large cloves minced garlic (I used jarred)

3 tablespoon tomato paste

1 (14-oz) can diced tomatoes with juice

3 cups low-sodium beef broth

1-1/2 teaspoons Italian seasoning

1-1/2 teaspoon salt (or to taste)

1/4 teaspoon black pepper

12 oz. gold potatoes, cubed (I used tiny potatoes and didn't peel)

12-oz bag frozen mixed vegetables (2-12 to 3 cups)

1 to 2 teaspoons Worcestershire sauce

Heat oil in a large pot or Dutch oven. Add ground beef, onion and celery. Cook until meat is no longer pink. Stir in garlic and cook 2 minutes. Add tomato paste and stir to coat everything. Cook 1 minute.

Add Italian seasoning, salt and pepper.

Stir in potatoes. Bring to a boil, reduce heat and simmer uncovered about 10 minutes. Add frozen vegetables and continue to simmer until everything is tender, about 10-15 minutes. Taste and adjust seasoning. 

This looks like a long list of ingredients. But it was quick to put together. Gather all your ingredients before you start. I didn't measure everything exactly. Poured in some olive oil. Used up the celery left from Thanksgiving.  Then it was a matter of opening a box of broth, a can of tomatoes, and a bag of frozen vegetables. See? It's really easy. 

We enjoyed having some extra time with family during Thanksgiving week. These grandchildren are growing up quickly. I'm happy they still like to come visit. One of the best things we did was to spend an evening by a bonfire. It was 28 degrees but we went outside anyway. It was so cold that the toasted marshmallow would not melt the frozen Hershey bar on the graham crackers! Our son-in-law even found chestnuts so he roasted those. We all tasted and decided that singing about roasting chestnuts was better than actually roasting and eating them. Now we know.

We have reached the age where the younger folks want to help us get ready for Christmas. We glad take the extra help. So the girls decorated our tree and set up the nativity scene. And took the boxes back to the basement. Now if they would just come back and help wrap gifts!

And mixed in with all the cooking and decorating and general business of life, I'm continuing on with my jazz journey. So hard but what a blast I'm having! This is the ultimate brain exercise. 

Hurricanes Are Fattening

Easy Vegetable Soup

Stress eating anyone? Has it happened to you? I'm finding it hard NOT to be stressed right now. We are still trying to get things done post storm—along with everyone else who needs contractors and tree services and insurance adjusters at the same time. Again, I am so aware that we are okay. We are the lucky ones. But it still has be be dealt with.

Every time I make the 30 minute trip into town, I ride through winding wooded country roads. I knew the storm blew hard through there. But after a couple of weeks, it looks even worse. But the green leaves are falling and the leaves on the downed trees have turned brown and have shriveled, so I can see more now. Huge root balls where big trees were uprooted are in the woods, in people's yards, in public spaces. Big gaping holes, enormous holes are left where the trees pulled up. No doubt what color our soil is here. We live in red clay territory.  

The news? All disturbing. I only watch the highlights in the morning now. We can't live in a hole or under a rock, but I can limit how much TV news I see. I think most of us are dealing a little more stress than usual right at this moment in time.

And that's how I found myself doing some major stress eating for the last couple of weeks. Then I visited the doctor several days ago and I had to step on the scales. Standard procedure. When I saw the number, I told the nurse that obviously hurricanes are fattening! She laughed and agreed. Junk food. More snacking because we weren't doing anything else for days. Eating what was the easiest to make, maybe without power. 

So last weekend I made a big pot of my "get back on track soup." The recipe has been on the blog for years. It was a WW recipe.  Over the years, I have tweaked it enough to share again. It's still a very light soup. But it's tasty and it's filling. I don't mind eating it for several days in a row. It really helps me move back into a better pattern. I don't have to think of what "healthy" recipe to cook for a few days. I promised Daddy-O  that while I eat this soup for days, I would make him anything he wanted. He doesn't love soup, but he will eat a small bowl as a side dish. At least I know he's getting vegetables.

EASY VEGETABLE SOUP

1 16- oz bag frozen vegetables for soup
1/2 medium head cabbage, finely chopped
1 medium onion, diced  (or 1/2 large onion)
1 15-oz can cut green beans, drained
1 28-oz can crushed tomatoes
1 pkg dry Ranch Dressing mix (all I had this time was dip mix)
1 tomato can full of water (swish to get all of the tomatoes) that's about 2 cups

1-quart low sodium chicken broth 
freshly ground black pepper, to taste 

Put all ingredients into a pot. Bring to a boil. Lower heat and simmer for 45 minutes or longer, until vegetables are as tender as you like them. We like ours cooked longer, until the cabbage is very tender. This time I probably let it simmer a little over an hour.

There is no meat in this. (Much to Daddy-O's dismay.) You can certainly add some. I have added cooked chicken, leftover roast, etc. But when I'm in this "less is more" mode, I prefer just the vegetables. In my mug of soup, I like to crumble two saltine crackers into it. That's how we ate soup growing up, so for me it's comfort food.

And last night I enjoyed "comfort food" for my soul. We had a concert at our church that had been scheduled months ago. The college students who sang had just gotten back to campus after it was closed for a couple of weeks to get things up and running. I sat in our very old sanctuary (built in 1857), looking at the evening sun stream through our beautiful stained glass windows and listened to the rich harmonies of old hymns. And I let the words "peace like a river...love like an ocean" seep into my being. 

 

Port In A Storm

White Chicken Chili

We cleaned out the refrigerator at the lake last weekend and I brought home one package of chicken breasts from the freezer there. Then I couldn't think of a thing to do with it. I haven't cooked much in several weeks. And I hate to admit, it's been nice not cooking.

Our wonderful anniversary trip to the mountains with fabulous meals was followed by a weekend at the lake and lakeside dining. Then the lobster roll truck came to town this week. A rare treat for a small town in the deep South. Another night off in the kitchen for me.

But the chicken had thawed and had to be used. Then a snippet of a recipe popped up on Instagram. Not a real recipe, but a "this is what I toss in the slow cooker" with a photo. She said she eyeballed all the seasonings. You know me. I wrote down how I did this, complete with measurements, so that next time—and there will be a next time—I won't be guessing about how much oregano or chili powder to use.

The chili went in to the refrigerator until the family arrived. They were at the beach for fall break and left yesterday ahead of the storm. It was much, much less severe on the east coast, but still good they got out of the way. Fall break was relocated to our farm.

  

Instead of playing on the beach or in the ocean, or rescuing stranded starfish, these girls learned to latch hook today. I've saved these craft kits for a long, long time. This was the perfect day to pull them out. 

 

There are many ways to make white chicken chili. I've made more than one version—spicy, creamy, you name it. This is hands-down the most uncomplicated recipe ever. Fewer seasonings to measure. Nothing to sauté. Keep it in mind when you don't feel like cooking, but the family still expects to eat supper.

This is a really tame version of white chicken chili. Because of some dietary needs in my family I kept the seasonings very much on the mild side. You can use 2 cans of green chilies, up the chili powder, add some cayenne and make it as spicy as you like it. I was surprised that I liked this very simple version as much as I did. Comfort food to the max. 

WHITE CHICKEN CHILI

2 boneless skinless chicken breasts, about 2 lb

1 onion, chopped

2 (15-oz) cans great northern beans, drained & rinsed

1 can shoepeg (white) corn kernels, drained

1 or 2 cans chopped green chilies (I used 1)

32 oz. low-sodium chicken broth

1 teaspoon oregano

Scant teaspoon chili powder

Cayenne to taste, optional (I left this out)

Salt & pepper to taste 

1 cup half & half

Add all ingredients to slow cooker. Cook on LOW for 7 to 8 hours. Or HIGH for 3 to 4 hours.

Remove chicken to a shallow pan and used two forks to shred. Put shredded chicken back into slow cooker. Add half & half to mixture.

I put about half of this in the freezer for another cold, windy, rainy day. And I see it the next time topped with shredded colby-jack cheese with warm cornbread on the side. Yum!

Merry Christmas To All!

I just put this on the stove. It's simmering right now. I'm taking a preemptive step. I'm trying to balance the holiday menus coming this week. I've made this soup so many times. Personally, I love vegetable soup that's full of potatoes and corn and beans. With a big piece of cornbread on the side. But this one is also good and has barely any starchy vegetables, thus it's lower in calories. And I'll have a couple of saltine crackers with it instead of cornbread. This time I did use two cups of low-sodium chicken broth as part of the liquid for a bit more flavor.

According to the original source, this soup keeps in the fridge for five days. So I have lunch ready from now until Christmas Eve. It's so much easier to make a healthy meal choice when it's ready and waiting in the refrigerator. 

Not-Quite-Free Soup (photo from months ago)

You might rather hang on to this recipe for after the holiday when you are ready for a reset after maybe too much food. I'll probably make it again then.

NOT-QUITE-"FREE" SOUP

1 16- oz bag frozen vegetables for soup
1/2 head cabbage, finely chopped
1 onion, diced (I only had a 1/2 onion)
1 15-oz can cut green beans 
1 28-oz can crushed tomatoes
1 pkg dry Ranch Dressing mix
5-6 cups water
freshly ground black pepper, to taste 

Put all ingredients into a pot. Bring to a boil. Lower heat and simmer for 45 minutes or longer, until vegetables are as tender as you like them.

~~~~~~~~~~~~~~~~~~~~~~~~~~

And here is another favorite recipe when you want to eat lighter. All of this "free" and "zero point" stuff refers to WW (formerly Weight Watchers.) They have changed their system again so I have no idea how you count this anymore. 

I'm pretty sure this recipe would work well in the slow cooker if you don't use an Instant Pot.

ZERO POINT CHICKEN TACO SOUP (Instant Pot) 

        ...recipe from SlapDashMom.com (check her site for other good recipes)

1 small onion, chopped

1 (15-oz) can black beans, drained

1 (15-oz) can light red kidney beans, drained

1 (8-oz) can tomato sauce

10-oz bag frozen corn

2 (10-oz) cans Rotel tomatoes (I used Mild)

1 packet taco seasoning (I used mild, low-sodium)

1 teaspoon cumin

1 teaspoon chili powder

2 boneless, skinless chicken breasts (fresh or frozen)

1/2 cup water

Place all ingredients into pot. Put lid on, close and set vent to "seal." Use manual button and set to 8 minutes. Let it "natural release" for at least 10 minutes. (Longer is fine.) Then release remaining pressure, if there is any. Remove chicken and shred with two forks. Add shredded chicken back into soup. Serve. 

This is more like a chili than a true soup, but it's yummy. It's gluten-free. And it freezes beautifully. You can certainly cook this in something besides an Instant Pot. I used my IP last night and carried it to the dinner in the pot because the lid fastens securely and I could plug it in when I got there to keep it warm.

And I'm closing the lid on my computer now. I'll see you here after the holidays. Take care of yourself in these coming busy days. 

Soup For The Non-Soup Lover

Mexican Cabbage Soup

During the holiday season—even this strange one—you might feel the need to take a food break. Not a "don't eat anything" break, but a break that calls for lighter foods. Even if the parties have been fewer, some holiday foods might have still made it to your table. (Little Debbie Christmas Tree cakes, anyone? Your special homemade fudge?) We might need foods that are not so carb loaded. But we still want delicious. And I always want easy. My friend Missy told me last week that she had made this soup for her dinner. I quickly looked up the recipe. It fits the bill of not-so-carby while being simple to put together. It's also gluten-free, dairy-free, grain-free and fits paleo and whole30 diets. What it is not, is flavor-free.

I have the same cookbook that Missy used. Both of my daughters cook from it frequently. (Mommy also recommends the Greek Lemon & Oregano Potato Soup.) When I looked up the recipe I realized I had all the ingredients here...if I made a couple of minor changes. I didn't have any beef broth here but I did have a jar of Better Than Bouillon roast beef flavor. I mixed up 6 cups of that. This bouillon base is handy to keep in your pantry, but know that it needs to be kept in the refrigerator after it's opened. And my fire roasted tomatoes were garlic flavored, so I adjusted the amount of garlic I added.

This was a perfect supper on a cold rainy night. And it was the perfect balance to the caramel cake we enjoyed that same evening. It's Daddy-O's birthday week. We had the soup again the following night for supper and Daddy-O said it was even better than the first time.

Starting to simmer.

Daddy-O is a well-known non-lover of soups. There are a couple of exceptions, but in general he does not like soup the way I do. But he declared this one "a keeper." (Could be all the meat in the soup.) That is high praise from him. 

To speed up the "making supper" process, I diced all the vegetables ahead of time. And I measured the spices into a small cup, ready to all to the pot. Then it was simple to make the soup. Here is my version. (Only minor changes from the original.) Don't let the unglamorous name throw you. It's good!

MEXICAN CABBAGE SOUP

    -makes about 3 quarts

1 tablespoon olive oil

1 lb 93% lean ground beef

1 cup diced onion (about 1/2 of a medium onion)

1 large carrot, peeled and diced

1/2 cup diced green pepper

2 teaspoons jarred minced garlic

1 teaspoon kosher salt
1/2 teaspoon black pepper

6 cups low-sodium beef broth (I used Better Than Bouillon to make mine)

1/2 head of cabbage, cut in half & thinly sliced

1 (14.5 can) fire roasted diced tomatoes, undrained

1/2 teaspoon chili powder

1/2 teaspoon oregano

1/4 teaspoon cumin

Pinch of cayenne (or to taste)

Juice of 2 limes (about 1/4 cup)

In a Dutch oven, heat oil over medium high heat. Add ground beef, onion, carrot, green pepper, garlic, salt and pepper. Cook, breaking up ground beef, until beef is no longer pink. 

Mix in broth, cabbage, tomatoes, chili powder, oregano, cumin and cayenne. Bring to a boil, reduce heat to simmer, and cover. Simmer for 20 minutes, until cabbage and vegetables are tender. Stir in lime juice and serve.

If you are looking for a cookbook to add to your collection, The Defined Dish--Healthy and Wholesome Weeknight Recipes is a really good choice. Both of my daughters have cooked many of these recipes, as has my friend Missy. All of them have used the same word when they tell about the recipes here—flavorful. We don't do Whole30, but the recipes here are just good ones. And it's good to mix in some "clean" recipes along with my regulars. 

The ingredient lists can look long, but it's often only because there are more spices/herbs to be measured. I find it helpful to measure all of those before I start cooking. It's the worst to have the main ingredients in the pan only to discover you are out of one of the spices. Plus, it seems to speed up the prep process. I often measure the spices earlier in the day—or even the day before. Less kitchen time required when it's close to dinner time.

Let's Do The Can Can

Vegetable Chili

We watched the weather news this week as the path of Hurricane Laura aimed towards the Texas/Lousiana coast. I have been thinking about those who will be impacted. One of the widespread problems likely will be power outages. When it covers a huge area, it can last for days.

Which brings me to today's recipe. It's a vegetable chili made from canned ingredients. Now I am totally in favor of fresh foods. And most of us use frozen vegetables to some extent. But canned vegetables have lowly status for many of us. But take a minute and think about it. If you are buying fresh produce, out of season, it may have been shipped thousands of miles to get to your grocery shelf. (Grapes from Chile? Peppers from Mexico? Blueberries from Canada? These foods have traveled more than I have.) So it may not be as fresh as you think. Frozen fruits and vegetables are a good choice as these items are prepped and frozen soon after picking. They will keep in your freezer for months. But our lowly canned vegetables can last for years in your pantry.

Canned foods are good for an emergency stash even if you are not a fan in general. Most canned vegetables will last beyond the date on the can. Google for specific information. The big exception is canned tomatoes. Because of their high acidity. you need to be mindful of the date and use them up accordingly. In fact, good management is good for all groceries. Unpack your groceries and put them away like the stock boy at the market. Put the new items toward the back of the shelf, pulling the older items forward. That's a good habit to acquire. 

If this truly is for your emergency stash, make sure you have a manual can opener. That electric can opener is not going to help you if the power is out. 

Are canned vegetables healthy? Canned vegetable count toward your daily servings of vegetables. They go from field to can while the vegetables are still fresh and full of nutrients. Do they have as many nutrients as you'd get from grocery store fresh vegetables? It depends. The "fresh" tomatoes may have been picked a long time before you buy and use them, losing nutrients as they travel across the country. One big concern is that canned foods are high in sodium. Look for salt free or low sodium items. READ YOUR LABELS. Some cans of beans contain nothing but beans and water and maybe salt. Others have additives to maintain color, etc. But canned vegetables/fruits still can be a better choice than those highly processed "food like substances" or bought fast food. But let's not get crazy from thinking about this. 

We are all suffering from decision fatigue right now. All I'm saying is it's not a bad idea to have a recipe or two or three that can be prepared with ingredients from your pantry shelf. This can be your backup plan if something happens to keep you from going to the store. (Like a pandemic quarantine?) And there are some tasty options. I like to keep an assortment of beans, peas, tomatoes and tomato sauce on hand. And there is almost always 100% juice packed pineapple—chunks, tidbits, and crushed—in the pantry. Canned pumpkin puree is another staple. 

I have been following one of the new WW (formerly known as Weight Watchers) plans since the quarantine started. I am not new to WW. This is yet one more time for me. It's one good option to keep track of what and how much you are eating. Makes me pay attention to what I put in my mouth. This recipe started with a WW recipe I found online. A couple of adjustments made it mine. Years ago I often did a much simpler version of this—three cans (corn, kidney beans, diced tomatoes) and a teaspoon of chili powder. This one has a little more flavor to it. And it's still as easy.

VEGETABLE CHILI

2 teaspoon olive oil

1 clove garlic, minced (I used 1 teaspoon from a jar)

1 (15-oz) can diced tomatoes (mine had green peppers, celery & onions)

1 (15-oz) can light kidney beans, drained and rinsed

1 (15-oz) can whole kernel corn, yellow or white, drained

1 (15-oz) can no-salt tomato sauce 

1/2 cup water

1 tablespoon chili powder

1/2 teaspoon dried oregano

1/2 teaspoon crushed red pepper flakes (adjust to your desired level of hot)

1/4 teaspoon dried minced onion flakes

1/4 teaspoon black pepper

Heat oil in a large saucepan. Add garlic and cook, stirring frequently, about 1 minute being careful not to burn. Stir in remaining ingredients. (It's helpful to measure the spices before you start.) Bring chili to a boil and let simmer 5-10 minutes to let flavors blend. 

Can serve topped with cheese, or over brown rice or a baked potato. 

I made this to have my lunches decided for the next several days. (Did I mention decision fatigue?) This was so much better the next day. So making it ahead would be a good thing. 

Here are some other "mostly made from cans" recipes that my friends and I have made over the years. Carol's Taco Soup even adds canned chicken. And it's yummy! And Missy's Santa Fe Soup has ground beef and onion, but then it's canned vegetables. You will notice the flavor profile of all of these are similar. It's a good things these are flavors I like. This marinated vegetable salad call for celery, onion and green pepper, but it's still mostly canned vegetables. And the recipe for Spiced Fruit Compote has been in our family for so long that I've forgotten where it started. These canned fruits are spiced up and make a tasty side dish. It's good for the novice cook who needs to take a dish to add to the table.  

Souper Easy, Souper Delicious

TUSCAN PUMPKIN WHITE BEAN SOUP

After too many weeks of quarantine indulgences, I woke up yesterday with a new resolve to make better food choices. This is one time I can say without a doubt that what goes into my mouth is totally my decision. (Okay...so it's really always my decision. But I'm easily swayed.) No celebration temptations. No holiday spreads. No birthday parties to tempt me. No restaurant menu that begs me "order this!" It is all me. So if I go completely off the rails I cannot blame it on "Well, it was Easter." Or, "But it was Baby Girl's birthday and there was caramel cake." Or, "The covered dish dinner at church has the best food!" You know how it goes. In a normal year, I think we go from one holiday celebration to the next with not much time in between to get back on track.

It should be easier to make good choices while I've eaten every meal at home. But I can't say that I've done that. So this morning I looked over WW (formerly known as Weight Watchers) recipes. I wanted something easy. And I had to use what was on hand. Plus, it is ridiculously cool today. What's up with this crazy weather? This is a rare almost-summer soup weather day.

There were several cans of pumpkin in the pantry. Was there a sale? I don't remember buying so much. And I had a couple of cans of cannellini beans. (Note to self: buy more.) Chicken broth? Check. Onion? Check. And that's pretty much it.

In the interest of full disclosure, this is a meal I made for me and me alone. I am a soup lover. Daddy-O is generally not. He had asked for chicken and rice, so I had both pots going at the same time. With some cooked chicken from the freezer, his meal was easy, too.

When I first read the recipe I wondered why on earth would it call for 3-1/2 cups of broth and not use that last half cup. You know that a box of broth has 4 cups. Why would it make you have a half-cup left over? See my 2-1/2 quart pot pictured above? It would not have held another half cup of anything. Maybe that's the reason. Also, the soup is deliciously thick and creamy. Another half cup of broth and it would not have been quite so rich. I will figure out what to do with the half cup that is now hanging out in my refrigerator. Not messing with anything in this recipe!

TUSCAN PUMPKIN WHITE BEAN SOUP

olive oil spray
1 medium onion roughy chopped
3-1/2 cups low-sodium chicken broth
1 (15-oz) can pumpkin puree
1 (15-oz) can cannellini beans, drained and rinsed
1/4 teaspoon dried oregano
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Parmesan cheese (freshly grated is best)

Spray medium pan with olive oil spray and heat to medium-low. Add chopped onion and cook until tender, stirring occasionally, about 6 minutes.
Stir in pumpkin, beans, broth and oregano and simmer 8-10 minutes. Puree in pot with an immersion blender. Taste and adjust salt and pepper. (I added more pepper.)
Grate about 1 tablespoon of parmesan cheese over each serving.

Makes 6 1-cup servings

See how thick this is?

I am counting on this soup to freeze well because I filled one Souper Cube tray with 1-cup portions. It's already in the freezer. Those cubes will pop out and I'll store them in a freezer bag for later. I am happy to have four servings ready to eat later. And one more bowl full in the refrigerator for tomorrow's lunch.

As much as I like to cook, it's nice to think I can stay out of the kitchen every now and then. I'll make Daddy-O a sandwich!