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Shrimp and Black Bean Soup

So here it is February 12th already….  Where has the year go to so far!!!  A great sunny day today but really cold…only in the 20’s….brrr..  Time for another soup recipe.  I wanted to use black beans so here is shrimp and black bean soup.  Another easy recipe and great with a nice hearty bread or a simple side salad.  A nice way to warm up after a brisk walk around the lake or just around the block.

Ingredients:Shrimp and Black Bean Soup

•    olive oil cooking spray
•    2 medium onions, chopped
•    2 medium tomatoes, cut into wedges
•    4 cloves garlic, minced
•    6 cups low sodium vegetable or chicken stock
•    1/2 cup water
•    30 oz. black beans, rinsed and drained
•    1 tsp ground cumin
•    1 tsp dried oregano
•    8 oz. peeled, deveined shrimp (I use large)
•    Sea salt and ground black pepper to taste
•    Finely chopped cilantro (optional)

Spray stockpot with cooking spray.  Heat over medium-high heat until hot.   Sauté onions and garlic celery until tender, about 5 minutes.  Remove onions and garlic and place in food processor.  Add tomatoes and  2 cups of stock and blend until smooth; return mixture to stockpot.  Add remaining 4 cups of stock, water, black beans and spices to stockpot and heat to boiling.  Reduce heat and simmer, uncovered for 10 minutes, adding shrimp after 5 minutes.  Season to taste with sea salt and ground black pepper.  Garnish with finely chopped cilantro if desired.



Broccoli Parmesan Casserole


•    8 cups coarsely chopped broccoli florets (about 2 lbs)
•    1/3 cup whole wheat flour
•    1/4 tsp sea salt
•    1/4 tsp dry mustard
•    1 1/2 cups unsweetened soy or coconut milk
•    1 cup no sodium vegetable stock
•    1 cup fat free shredded cheddar cheese
•    1/2 cup grated Parmesan cheese
•    3 tbsp sliced pimentos, drained
•    1/4 tsp ground black pepper
•    16 garlic Melba toast crackers


Preheat oven to 400° F.

Steam broccoli for 3 minutes or until crisp-tender; drain. Place flour, salt, and dry mustard into a large saucepan over medium heat; gradually add the milk and vegetable stock and whisk to blend well. Cook for 8 minutes or until mixture is thick, whisking constantly. Remove from heat and stir in cheddar cheese and 6 tablespoons of Parmesan cheese, whisking until melted. Stir in pimientos and pepper. Add broccoli and coat thoroughly.

Spoon the broccoli mixture into a 13×9 inch baking dish coated with olive oil cooking spray. Put garlic Melba toast crackers into a food processor and process until crackers become coarse crumbs. Mix Melba toast crumbs with remaining Parmesan cheese, and sprinkle evenly over the broccoli mixture. Spray top of mixture lightly with olive oil cooking spray.

Bake for 15 minutes or until cheese is bubbling. Let stand for 5 minutes before serving.


Broccoli Soup

Broccoli SoupIngredients:

•    2 large stalks of celery, sliced
•    2 bunches of broccoli florets coarsely chopped
•    2 medium onions
•    5 small carrots, scrubbed and sliced
•    2 cloves garlic, minced
•    8 cups vegetable stock
•    2 cups baby spinach
•    Sea salt and ground black pepper to taste


Add celery, broccoli, onion, carrots, garlic and vegetable to a large saucepan stock to a large saucepan and cover.  Bring to a boil over medium-high heat.  Reduce heat and simmer until vegetables are tender about 20 minutes.  Add spinach when vegetables are done; remove from heat and let sit for 5 minutes.  Let soup cool another five minutes and then blend using hand blender right in saucepan until smooth.


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