Tag Archives: easy soup

Easy Squash, Red Pepper & Bean Soup

Winter is the time for cooking and soups. The beauty of soups is in the season of hibernating-n-eatin’ is that they help fill you up and as a result you’re less likely to woof down a lot of heavy carbs.  I made one up the other day. It’s similar to this Easy Squash and Red Pepper Soup. This time I added “refried beans” (pinto bean purĂ©ed in the food processor with just a tad of canola oil).

First I sautéed half a chopped onion.

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Before it got too cold I covered a few herbs outside so I was able to pick fresh not-yet-frozen sage which I cut into tiny bits.

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Here’s the beans and butternut squash (the latter came from the farmers market in the fall and after cooking and pureeing  I froze a few portions).

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Puréed pinto beans and puréed butternut squash

 

I used half a can of Roland Fire-roasted Red Peppers.

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I rinse all canned foods

 

I added all the ingredients to 2 cups of water in the blender plus a splash of lemon juice (otherwise it was too sweet for my taste).

 

 

I heated a bowl in the microwave and it was ready to eat. This soup is nutrient rich: Vitamins A, B, & C, fiber, iron, magnesium, potassium, calcium, and protein. It was also delicious!

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Mug pictured is Norpro “My Favorite Mug”

White Bean Tomato Soup

We’re almost out of the major soup season but not quite, and you can eat this soup hot or cold anyway. This blender soup is so quick & easy. Healthy and delicious too.

Here’s our ingredients.
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I used chickpeas but you could use any white bean. I cook my own beans because it’s cheaper and eliminates salt and any added preservatives, but you could substitute canned beans for expediency. I really like “chunky” crushed tomatoes, but regular crushed works too.

The herb is sage. I happened to have some of my own, but store-bought is fine.

Put 2 cups of water in blender.

Add 3 cups rinsed chickpeas (or white beans).

Add 1.5 to 2 cups canned tomatoes. (I used 1.5 cups because that’s what was left in the open can after I made spaghetti for lunch!)

If you, like me, love the kick of lemon juice, add 3 tablespoons lemon juice. If you’re not sure or want a milder flavor, start with 2 tablespoons or less.

Add your sage. I had about 2 teaspoons left so that’s what I used.

Add 1 teaspoon olive oil (it adds a nice flavor touch but can be eliminated to avoid any added calories/fat).

Lastly, I added a bit of freshly ground pepper. I add no salt because the canned tomatoes already have salt (and likely so would canned beans).

Blend! You can heat a cup in the microwave or eat cold.
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Easy Squash & Red Pepper Soup

The rule of thumb for vegetables is that the deepest, richest colors – dark green, deep red, bright orange – are the most nutritious. I used two, squash and red peppers, to make this easy, no-cook, delicious soup.

I only recently discovered that squash is sold frozen, which is great if you don’t have time, space, or inclination to buy and cook your own. Here’s the ingredients I used:
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I used these canned peppers but you could buy fresh ones and cook them too.

I used these canned peppers but you could buy fresh ones and cook them too.

I cut up half an onion and a clove of garlic and sautéed them in a bit of oil.

I cut up half an onion and a clove of garlic and sautéed them in a bit of oil.

I put a cup of water in the blender, added the defrosted squash, 5 rinsed red peppers, and the sauteed onions & garlic, and blended till smooth. I heated a cup of the soup in the microwave to eat. That’s it! So good.

Look how gorgeous that color is.

Look how gorgeous that color is.