CENTURY 21 CUDDY



Posted by CENTURY 21 CUDDY on 10/11/2020

Photo by Bence Balla-Schottner on Unsplash

Herbs, onions, celery and garlic infuse the carrots and beans in this soup with remarkable richness and character. This soup can be made with canned black beans, but we highly recommend using dry beans, cooked up with a clove of garlic and a dash of tamari. The beans will be splendid, filling your home with an irresistible aroma.  

This recipe serves 4 – 6. Try it and it just might become one of your go-to recipes.

Step 1. Gather the Ingredients.

You'll need:

  • 3 cups dry black beans
  • 3 large carrots, scrubbed and chopped
  • 1 large, yellow onion, diced
  • ½ cup green onions, finely chopped (both the green tops and the white bulbs)
  • 3 stalks celery, diced after the strings are pulled out and discarded
  • 1 small can crushed tomatoes 
  • 8 cups vegetable broth
  • 2 cloves garlic
  • 1 teaspoonful of mixed salt and pepper
  • 2 Tbsp. cold-pressed, extra virgin olive oil
  • ½ cup chopped regular or Italian parsley
  • A few torn leaves of basil
  • 1 Tbsp. dried oregano
  • Coconut aminos or tamari (note: either can be found in a regular grocery store, near the soy sauce)
  • Step 1. Prepare the Beans

    To make 3 cups of cooked black beans, begin with 1 cup of dried beans.

    Place the dry black beans, a generous dash of tamari sauce and a halved clove of garlic in a large pot of water for an hour to pre-cook.

    Remove the beans from heat. Allow them to cool.

    Rinse and drain the beans, discarding the garlic. 

    Step 2. Prepare the Soup

    Mince the second clove of garlic. Fire up the heat under a large soup pot add a dash of olive oil to the pot with the minced garlic. Add and sauté the diced carrots, celery and yellow onion over medium heat.

    Add the oregano, basil, broth and tomato sauce. Add a dash of tamari and the 3 cups of drained beans. Simmer gently over medium-low heat for 30 minutes. Before removing the soup from heat, add the parsley and green onions plus salt and pepper to taste.

    Step 3. Serve and Enjoy

    If you plan to serve this soup on the same day, let it marinate for at least an hour, then reheat to serve. Carrot & Black Bean Soup tastes even more robust after it marinates overnight in the fridge.

    Serve with whole wheat rolls, crispbread or a baguette.

    To Your Health!

    Black beans are an excellent protein source. They're high in fiber, iron and folate, a B vitamin. Carrots are rich in antioxidants, vitamin K1 and potassium. Research has connected them to eye health and healthy cholesterol levels. Even the herbs in this soup are good for you. Oregano, basil and other herbs provide antioxidants and nutrients. Basil contains calcium and vitamin K. 

    Carrot & Black Bean Soup is perfect for cooking up for the family, to take to work, or to bring to a dinner at a friend's home. It's as nourishing as it is delicious.




    Tags: Cooking   meal planning  
    Categories: Food  


    Posted by CENTURY 21 CUDDY on 2/11/2018

    Many people have chosen to live a meat-free or dairy-free lifestyle. Whether it's for health reasons, environmental concerns, or ethical beliefs there are now more vegans and vegetarians than ever before. If you're not familiar with the details of the diet, cooking for vegetarian and vegan guests can be difficult or even embarrassing. But with an open mind and a bit of research you can pull off a delicious meal that won't leave anyone out.

    Vegan, vegetarian, pescatarian... what does it all mean?

    There are countless different names for the various types of restricted diets. However. there are a handful of common diets that everyone should familiarize themselves with. They are:
    • Vegetarian. Vegetarians abstain from meat (including air, land, and sea-food) but may consume other animal products like dairy and eggs. In some cultures, "vegetarian" means eating no animal products at all.
    • Vegan. A vegan diet contains virtually no animal products. No meat, cheese, milk, eggs, or anything made with traces of those items. Some vegans even consider things like honey an animal product and abstain from eating it.
    • Pescetarian. People who call themselves pescetarian often abstain from meats like chicken, pork, and beef, but will eat meat from fish and other forms of seafood (shrimp, crabmeat, etc.)
    • Ovo- and lacto-vegetarian. Some vegetarians abstain from food that contains either dairy or egg according to their own preferences. Ovo-vegetarians eat eggs but not dairy, and lacto-vegetarians consume dairy but not eggs.

    Planning for dinner

    All of those diets are a lot to keep track of, we know. But the best way to plan dinner for a guest with a restricted diet is to simply just ask what works for them. You will most likely find that your guest appreciates that you ask in advance. It shows that you want to provide them with a happy meal and have concern for their dietary requirements. Once you know what animal products your guest will or will not eat, it's time to start thinking of dinner ideas. If you want to play it on the safe side, you can ask your guest what they like to eat. If you're feeling adventurous, you can try making meat-free versions of some of your favorite recipes. Whatever you choose, it's important to remember to read the labels of your ingredients. You might be surprised to find that many food items contain animal product like beef stock or fish oils, or eggs. Most Caesar dressing, for example, contains anchovies, though you would never guess it from the taste.

    Dinner ideas

    If you're stuck on choosing what to cook, try some of these meal ideas that tend to be easy to make without animal products.
    • Tacos or burritos. It's easy to make many Mexican-inspired dishes meat-free by using ingredients like rice, beans, salsa, and grilled vegetables. If you can't stand the thought of a meat or dairy-free meal for yourself then you can have a make-your-own taco dinner so you and your guest can both eat happily.
    • Pasta and sauce. Most styles of spaghetti are vegan. To make the meal a bit more substantial add eggplant or grilled tofu to the mix.
    • Dessert. To impress your guest prepare a vegan dessert for after dinner. Several brands make vegan ice cream (including the revered Ben & Jerry's). And if you're extra ambitious try a vegan cupcake recipe out as well. You might like it more than traditional cupcakes!
       







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