- 1 - container of Trader Joe's Mirepoix (about 1 cup each of chopped celery, onion, and carrot)
- 1 - 15 oz can of black beans, drained and rinsed free of bean goo
- 1 - 15 oz can of petite diced tomatoes
- 1 - 15 oz can of pumpkin puree
- 1/2 pouch of Trader Joe's Beluga Lentils (about 1 cup)
- 1 large can or box of broth (chicken, beef, or vegetable)
- garlic
- olive oil
- cooked bacon
- Penzey's spices a-plenty (I used loads of cumin, smokey blends, green blends, and finally, some roasted schezwan pepper salt of my own blend)
Coat the bottom of the stock pan with a quick swirl of olive oil. Add the entire container of mirepoix, or, 1 cup each of chopped celery, onion, and carrot (assuring the carrot is a small dice). Add several garlic cloves, chopped cooked bacon (I used three slices of pre-cooked, cold bacon, snipped with scissors into small bits), a good handful of spices (I used loads of cumin and several blends from Penzey's) and saute all until the onion is tender, the bacon has rendered a little fat, but the garlic has not browned.
Add the can of tomatoes, stir, and bring just to a simmer.
Add the drained black beans, stir, and bring back to a simmer.
Add the can of pumpkin puree, stir, and bring back to a simmer.
Using a stick blender, gently pulse about half of the veggies in the pan. I like some texture, so I wanted some pureed until they were pulpy, but left most of intact.
Begin to add some stock to cover the veggies, and bring back to a simmer. Continue to add stock in increments until the flavor and texture is as you like it.
Add 1 cup of fully cooked lentils. I used tiny black "Beluga Lentils" which are from Trader Joe's and fully cooked.
Simmer the soup, adding or adjusting spices as you do so. Taste about a thousand times because you can't believe how tasty this combination is.
Finally, to finish, add a healthy splash (perhaps a 1/3 of cup for me) of California Sherry.
Serve as you wish, topped with croutons, or served with cornbread, or even a dollop of sour cream would be lovely. This was a really low-fat soup, combined a few SuperFoods (I'm trying to consume several each day, in this case lentils and pumpkin), was a snap to make, and, most of all was economical -- my canned items came from the dollar store (the stock, the pumpkin, the tomatoes, and the bleans).
Slurp away.
pumpkin & black bean of my what a wonderful combination!
ReplyDeletelooks like such a warming, filling, tasty soup. good 'un!
ReplyDeleteThat soup sounds sooo yummy and hearty! I want to try it right off the screen.
ReplyDeleteI might just have to cook some of this up this weekend!
ReplyDeleteThe tomato in the soup is a Superfood as well...same with the onion from the Mirepoix and the evoo :)
ReplyDeleteWhat is the nutritional information for this dish - protein, calories, fat, etc??
ReplyDeleteAnonymous, that's a really difficult question to answer, reliably, for the home cook. As I said above ... "I just cannot make a small batch of soup. I become this crazy soup alchemist, stirring, adding, tasting, experimenting, until I have a full cauldren. For that same reason, sharing my scratch soup recipes can be difficult. I don't measure, I season to taste, I add things at random."
ReplyDeleteThe best way to calculate the nutritional data for any given recipe is to use a recipe calculator. I like the one at Spark People. I've run the stats for you, but bear in mind, your serving size may vary. What is a serving of homemade soup? 1 cup? 1.5 cups? The stats can vary significantly based on that, and how you've adapted the recipe. How much bacon did you use? How much water? Etc. The GENERAL stats for the entire cauldron of soup (which lasted a week), I've calculated for you, below. I had at least 10 cups of soup, and probably a lot more, so I've taken the entire pot and divided it into 10 servings.
106.9 calories per serving
1.4 grams fat
18.1 grams carbs
6.9 grams protein
Hope this help. Try the calculator at http://recipes.sparkpeople.com/recipe-calculator.asp
I don't have a trader joe's where I live and have this soup simmering at home. I was wondering if you could describe what spices you used and what is included in these Trader Joe's spice blends. I've put cumin and tumeric in, with a little pepper and it still tastes like it "needs something".
ReplyDeleteThanks! Molly
Mollygrabill@yahoo.com
Molly
ReplyDeleteWell, your soup is probably long finished by now, but I came home and checked my recipe. I used a lot of Penzey's spices -- those are from penzeys.com and are not Trader Joe's spices. Penzey's make terrific blends and for this, I used a dab of this and a dab of that until it had the seasoning I particularly liked. Soup is such a personal thing -- like you said, yours still "needs something" and every cook's palatte is different. The blends below are SO full of different flavor, it would be impossible for you to add them all. I know that's frustrating, but that's probably why I described them as "smokey" blends (the Ozark and Northwoods) and "green blends" (the Mural) so that the cook can customize regionally or to her taste. The blends I used were just dibs and dabs of these:
Ozark Seasoning
Salt, black pepper, garlic, thyme, sage, paprika, mustard, ancho chili, celery, cayenne, dill weed, dill seed, caraway, allspice, ginger, cardamom, bay leaf, mace, cassia, savory and cloves
Northwoods Seasoning
Salt, paprika, pepper, thyme, rosemary, garlic and chipotle
Mural of Flavor
Shallots, chives, onion, garlic, lemon peel, orange peel
Curry Powder
A few pinches
I know this won't be helpful, but I hope you found something to give it that "something" you liked. It's a really healthy soup.
Kate
Made this tonight came out delicious...I did change a few things...
ReplyDeleteUsed 1.5 cups of lentils
Used 28 oz Pumpkin
Spices:
Garlic cloves 4
Cumin 1 tsp
Cayenne Pepper 1 tsp
Oregano 1 tsp
Fresh Cilantro Small handful chopped
Salt 1.5 tsp
Nutmeg 1/4 tsp
Cinnamon 1 Tbs
Brown Sugar 3 Tbs
Served with Multi grain bread from Schwans #627 and topped with a bit of cheese and bit of sour cream.
I love to cook but rarely have the time, so soup is a favorite in our house. I found this recipe last winter when my fiance wanted a black bean soup and I wanted lentil.
ReplyDeleteIt has become standard for us and is the only soup that we eat every drop of every time I make it! I add about a tablespoon of cinnamon and double the pumpkin. It's always a hit and people have asked me repeatedly for the recipe! I always send them the link to come here.
Thanks!
Wow, SN, wish I'd seen this way back then. Thank you so much and I'm glad you loved it. It's a SuperFood Super Soup!
ReplyDelete