Recipe: Navy Bean Soup

When I was a kid, my mom used to make the most delicious navy bean soup. Thanks to some clever changes, my recipe tastes just like hers–but it’s much lower in fat. To lower the fat, I replaced ham hocks with lean ham steak, and use just enough crushed red pepper and four-peppercorn mix to add a bit of heat. I’ve increased the amount of carrots, too–their sweetness provides a wonderful counterbalance to the red pepper and peppercorn mix. The end result is flavorful but mild. You can make this recipe in the slow cooker, or if you're in a hurry, in the pressure cooker.


Navy Bean Soup

 

Ingredients:

 

6 cups water                                   

1 (16-ounce) package white beans

1 boneless, fully cooked lean ham steak (about 2 cups)

3 carrots (or 10 baby carrots), finely chopped

1 medium onion, finely chopped

½ teaspoon celery seed

1/4 teaspoon crushed red pepper

1/8 teaspoon fresh-ground four-peppercorn seasoning

 

Slow Cooker Directions:

 

Rinse and sort beans. Soak for 12 hours.

 

Place all ingredients in slow cooker on HIGH for 8 - 10 hours, or until beans are tender. If desired, puree a portion of the soup.

 

Pressure Cooker Directions:

 

Increase water to 8 cups. Combine water, beans, and ham steak in pressure cooker, and cook on HIGH pressure for 40 minutes.

 

Meanwhile, microwave carrots, onions, celery, red pepper, and pepper for about 6 minutes, stirring once, or until onions and carrots are tender. Add onion mixture to pressure cooker after releasing pressure.

Recipe: Madras Tomato Cream Soup

I just developed this recipe last week, but I've already fallen hard for it. You'll love it, too: It's creamy, spicy, and flavorful, and takes less than 20 minutes to prepare. I've replaced the usual milk and cream with tofu, which bumps up the protein content while lowering fat and calories. It makes a perfect lunch served with naan bread. Or, for a casual supper, pair it with a grilled cheese sandwich.

You'll find whole cumin seeds and garam masala at most larger supermarkets, but you'll probably need to visit your local ethnic market for black mustard seeds. While you're there, stock up on bottled minced ginger and garlic, and look for any other spices or ingredients you need. Ethnic markets are typically considerably less expensive! I shop at my local Rani's because I absolutely love their garam masala; no other brand will do, as far as I'm concerned. Rani's also carries a huge range of Indian and ethnic products at fantastic prices. No Rani's in your neighborhood? No problem! Shop online at www.ranisworldfoods.com.

Madras Tomato Cream Soup

Ingredients:

2 teaspoons canola oil
1/2 teaspoon black mustard seeds
1/2 teaspoon cumin seeds
2 (14-ounce) cans diced tomatoes, undrained
1/2 onion, coarsely chopped
1 (12-ounce) package Mori-Nu tofu
1/4 cup milk (I use plain soy milk)
1 teaspoon garam masala
1/4 teaspoon Indian chili powder
1/4 cup cilantro, chopped

Directions:

Heat oil in medium saucepan over medium heat. Add mustard seeds and cumin seeds, and cook, stirring often, for 1 minute, or until seeds are fragrant. (Be careful not to burn the seeds.) Remove pan from heat.

Puree tomatoes and onions in blender or food processor until just smooth. Carefully add tomato mixture to saucepan (it may bubble or even splatter vigorously when the hot oil and cold tomatoes interact). Bring to a boil over medium-high heat. Reduce heat to a simmer, and cook for 10 -15 minutes, or until onion is cooked.

Meanwhile, puree tofu and milk until smooth. Set aside.

When onion is cooked, remove soup from heat. Add tofu mixture, garam masala, and chili powder, and stir to combine. Cook on low heat until just heated through (do not allow soup to boil). Just before serving, add cilantro and stir to combine.