……………………………………………………. Baking our mark

Black Bean Soup with Corn Muffins January 20, 2011

Filed under: Dinner,Lunch,Snack,Soup,Vegetarian — Michelle Jackson @ 10:41 pm
Tags: , , , ,

January has been a long month so far, and with another heavy snow storm on the horizon tonight I decided to make some comfort food that would last through the weekend.  This soup is quite simple and you can use this recipe as a base to add other vegetables or make a thicker stew/chili type thing.  I like things on the spicy side to adjust according to your tastes. Likewise, the corn muffins are optional, but I needed to try out a new set of silicone baking cups that K so thoughtfully gave me last weekend. Let’s just say that they (and the muffins) are awesome.

Another optional part of the soup is the vegetarian ground beef. This was sort of a taste test to see how Boca’s ground “beef” fares. Verdict: actually pretty tasty (and this coming from a former meat-eater/lover). It doesn’t disintegrate or taste bland, even by itself. This is thanks to salt, probably (I know, hypocritical!) but if you only use a little bit of it, it’s fine.  Plus, it blows the roof off your protein intake at 13 g and only 60 calories per serving.

Black Bean Soup:

2 cans black beans, with liquid

1 can sweet yellow corn, with liquid

1 cup red lentils, rinsed and picked over (any variety of lentil works here, I just happen to have red.)

2 cups carrots, chopped

1 medium onion, chopped

3-4 garlic cloves, minced

about 2 cups water or broth

1 cup vegetarian ground beef (I tried Boca because it was on sale this week, and it worked really well.)

2-3 teaspoons black pepper

1 teaspoon paprika

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon cayenne pepper

3 tablespoons olive oil, separated

Saute the onions, garlic, carrots in 2 tablespoons olive oil until soft in a large soup pot. Spice them with the paprika and pepper.  Add the corn and water or broth and bring to a boil. Cook the red lentils in boiling water/veggies for about 10 minutes, then reduce heat and add the black beans.  Simmer for 10-15 minutes and spice with the remaining pepper, garlic powder, and cayenne pepper. While the soup is simmering preheat a pan and saute the vegetarian ground beef in remaining olive oil (1 tablespoon) for about 7-10 minutes. Once cooked, turn off the heat and set aside. Puree the soup in a blender or food processor in batches until you get a smoother consistency. (This is optional, but I think it makes things look prettier.) After pureeing the soup, mix in the ground beef and serve warm with the muffins.

Corn Muffins:

1/3 cup soy milk (or regular milk)

1 1/2 teaspoons Ener-G egg replacer + 2 tablespoons warm water (or 1 egg)

1 package Jiffy corn muffin mix

Follow the directions on the muffin mix package (aka mix above ingredients and spoon into half filled baking cups.) Bake for 10-15 minutes at 400 degrees.


6 Responses to “Black Bean Soup with Corn Muffins”

  1. krandle Says:

    Cool muffin liners. (Aren’t they so awesome?)

  2. tigerkite Says:

    Jiffy Corn Bread mix totally has lard in it, sell out. 😉

  3. Michelle Jackson Says:

    shhhh. the soup is still vegan.

  4. maire Says:

    dumb question: can silicone baking cups be directly placed on a cookie sheet for baking? i’m just curious.

    • Michelle Jackson Says:

      I saved the tag that came with it, and apparently it’s ok to place them directly on a cookie sheet too. I guess I thought they’d tip over? They’d probably be fine though.

      • krandle Says:

        I always put mine straight on a cookie sheet. (Cookie sheets are easier to wash in my book.) No tipping yet. And mine are getting old(er)!

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