I was recently asked to write a guest post for the launch of a new food blog from Food & Nutrition Magazine called Stone Soup. Featuring guest bloggers from around the world, we were asked to write on the topic of local harvest. With that in mind, I went downtown to the Nashville Farmer’s Market to get my hands on some local produce–collard greens, red potatoes, and black-eyed peas to make Southern Collards & Black-Eyed Pea Soup. For the recipe and to read my post on Stone Soup, click here.
Full of flavor and fiber, this Black Bean Soup has just become a favorite of mine for simple, weeknight dinners. It’s so easy to prepare and we almost always have these ingredients stocked in our kitchen. And don’t worry about too much sodium! This recipe makes use of Mrs. Dash Fiesta Lime seasoning, dried herbs, and low-sodium chicken broth, meaning you won’t be left feeling guilty for eating over half the days sodium in just one sitting.
Nutrition Note: Did you know that by rinsing canned beans, vegetables, and meats, you can reduce sodium by up to 40%!
Ingredients:
1 cup green pepper, diced
1 cup onion, diced
1 tsp. minced garlic
2 tsp. Mrs. Dash Fiesta Lime seasoning
2-15 oz. cans black beans, drained and rinsed well
1 + 3/4 cup low-sodium chicken broth (or vegetable broth)
1 tsp. dried thyme
1 tsp. dried oregano
1/2 tsp. crushed red pepper
Fresh cilantro
Low-fat sour cream
Directions:
1. Saute green pepper, onion, and garlic in 1 Tbsp. olive oil in a large saucepan over medium heat. Add Mrs. Dash seasoning once onions become translucent.
2. Stir in black beans, broth, and herbs/spices. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes.
3. If desired, mash some of the beans with a wooden spoon to give a thicker texture.
4. Top soup with sour cream and fresh cilantro before serving, if desired.
Nutrition Info: 215 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 455 mg sodium, 37 g carbohydrate, 12 g fiber, 16 g protein
For the first time in years, I wasn’t able to eat the much loved New Year’s Day meal with my fa
mily. My grandmother is a fabulous cook, although she will never admit it, and always prepares a traditional German New Years meal of pork and sauerkraut to help bring good luck for the coming year (so far it’s been working!) Needless to say I was disappointed to miss out on one of my favorite meals of the year and the chance to spend time with family. But to help ensure good luck for the coming year, I decided to prepare my own New Year’s Day meal—Southern style. It only seems appropriate since I’m living in the South! Black-eyed peas (prosperity), greens (money), and cornbread (wealth/gold) are common foods found on the Southern table New Year’s Day.
To ensure good health for the New Year, I loaded this dish with plenty of veggies, used low-sodium bacon, and skipped the traditional method of cooking the black-eyed peas with fat back or salt pork. This dish is very flavorful, low-fat, full of nutrients like fiber, vitamin A and vitamin K, and it was so easy to make! I predict that in 2011, I will be making more of this One-Pot Black-Eyed Pea Soup.
One-Pot Black-Eyed Pea Soup
Serves: 4
Ingredients:
1-15 oz. can black-eyed peas, drained and rinsed
2 cups low-sodium chicken broth (or vegetable broth)
1 cup water
2 carrots, peeled and sliced ¼ inch
1 small onion, diced fine
1-14.5 oz. can diced tomatoes, plus liquid
3 slices low-sodium bacon, chopped into small pieces
3 cups fresh collard greens, chopped
Pinch of salt
¼ tsp. ground pepper
¼ tsp. oregano
Directions:
In a large pot over medium heat, place first seven ingredients in pot and bring to a boil. Cook for 10 minutes. Reduce heat to medium-low and add collard greens and spices. Cover with a lid and cook for 15 minutes, or until greens are tender. Serve with cornbread.
