SueGreggCookbooks
Whole Foods for the Whole Family

Black Bean Chowder
 A Savory Main Dish Soup   
This hearty soup will satisfy the most voracious appetites. The beans, rice, and seasonings give it a south of the border flavor that won't soon be forgotten.  
   The challenge is to give a low, low fat dish (9% of calories) the feel of something much more substantial. This is done by sautéing the vegetables to maximize their flavor and with the careful addition of crucial seasonings and spices.
    Because the dish is so low in fat, you have the option of adding cheese to the dish itself or the menu. 

Add Rice

Cube Potatoes

Serves 8 to 10  About 14 Cups
1. Bring water to a boil with rice and potatoes; lower heat to a very gentle boil, uncovered for 30 minutes:
   2 1/2 quarts water
   1/4 cup brown rice, uncooked
   2 medium potatoes, unpeeled or peeled, cubed

2. In a separate pan sauté vegetables in oil:
   1 tablespoon olive oil
   1 onion, chopped
   1 red pepper, chopped
   1 green pepper, chopped or1/4 cup dried green pepper
   2 cloves garlic, minced

3. After potatoes and reice have cooked a full 30 minutes, add remaining ingredients and continue a very gentle boil about 1 hour until chowder is slightly thickened:
   sauteed vegetables
   15 oz. can black beans, undrained
   15 1/4 oz. can kidney beans, undrained
   16 oz can Vegetarian Beans in Tomato Sauce
   1 1/2 cups frozen corn
   1 teaspoon ground cumin seed
   1 1/2 teaspoons chili powder
   3 tablespoons Sue’s Kitchen Magic Seasoning

4. Remove bay leaf. Top each bowl of soup, as desired, with: 
   grated cheddar cheese,
   chopped fresh parsley or cilantro

Add Potatoes

Add Olive Oil

Chop Onion

Add Onion

Chop Red Pepper

Add Red Pepper

Chop Green Pepper

Add Green Pepper

The Nutritional Numbers 
Per Serving of 8 (about 1 3/4 cups; cheese and cilantro not included)
    Exchanges: 2.75 Bread, 0.25 fat, 1 Vegetable; 253 Calories, 11.t g. protein (17%), 2.5 g fat (9%), 52 g carbohydrate (75%; 14 g sugars), 9 gm, 0 mg cholesterol, 1333 mg sodium.
    Estimated cost per serving: $.60

VARIATIONS
Replace Sue’s Seasoning with 1/2 cup + 2 tbsps. vegetarian chicken broth powder.

Add Sautéed Vegetables to Cooked Rice & Potatoes

Add Black Beans

Add Kidney Beans

Add Vegetarian Beans with Tomato Sauce

Add Corn

Add Spices

Add 3/4 Cup Liquid Aminos to taste

STEP #4  Remove Bay Leaf & Serve      

The Menu . . .

Black Bean Chowder with 1/4 cup Cheddar Cheese
Parmesan Herb Bread or Cornbread
Orange-Pineapple Salad or Orange Slices on Greens
Per Serving:  $1.30   23 % Fat    637 Calories

SOUPS & MUFFINS The easiest way to get whole grain variety. 36 muffin and bread recipes made from 12 grains with alternatives for wheat & dairy allergies. 27 favorite soup recipes nutritionally improved. Includes a variety of tomato, dairy, and broth based soups. Combination menus save $$. Index 102 pages  ISBN 1-878272-14-4  3rd Edition $8  

                                                   Preview Book pdf 327K . . .   Purchase

           
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