This is a wonderful soup with a bit of spice and a hint of sweetness from the sweet potatoes. You can make it in the instant pot or the stove but I like to can it so I have several pints in the pantry for quick meals.

​INGREDIENTS (6 servings)

• 2 lbs sweet potato
• 1 cup diced onion (white or yellow)
• 2 cloves garlic
• 15.5 oz canned chickpeas  or canned navy beans (drained and rinsed)
• 1 can green chilies
• 1 TBSP extra virgin olive oil
• 4 cups low-sodium vegetable broth or chicken broth
• 2 TBSP harissa paste ( I used garlic chili paste) adjust to your tastes
• 2 tsp ground cumin
• 1 tsp salt
• 1/2 tsp black pepper
• fresh cilantro leaves for topping

OPTIONAL EXRAS

• crushed red pepper flakes
• ground cinnamon
• lime wedges

INSTANT POT INSTRUCTIONS 

• Peel and cut sweet potatoes into 1-inch pieces. Dice onion and mince garlic. Drain and rinse chickpeas and set all your veggies aside separately.
• Switch Instant Pot to SAUTE function and add a little cooking oil to the inner pot. Once hot, sauté onions until slightly tender, adding garlic at the very end and mixing well. 
• Turn OFF Instant Pot and add vegetable broth. Mix well or scrape to deglaze the pot and make sure no browned bits of onion are left stuck to the bottom.
• Add sweet potato cubes, chickpeas, harissa paste, cumin, salt, and pepper.
• Lock lid with valve in the sealing position. Set to 3 minutes HIGH pressure. Soup may take 15-18 minutes to come to pressure before starting 3 min cook time. When the IP beeps, allow to naturally depressurize for 5 minutes then quick release the remaining pressure by flipping valve to venting position.
• Allow a spoonful or so to cool and give it a taste! Adjust spice level to taste (I added extra harissa and red pepper flakes) and add any additional seasoning desired.
• Spoon into bowls and garnish with fresh cilantro and lime wedges that can be squeezed into the soup for a burst of citrus flavor! A little cinnamon, Greek yogurt, or coconut milk also make tasty additions to this soup.  Enjoy!

INSTRUCTIONS FOR PRESSURE CANNING
This is what you put into each pint jar or double if you are using quart jars. I put the ingredients for each jar in a bowl mix then put into the jar. The jars are room temperature and ingredients are not cooked. 

Recipe for 1 pint jar:
135g chopped 3/4 inch pieces of sweet potatoes
35g chopped onions
12g dry great northern beans
23g green chilies (can has 198g)

• The jars will be almost full (look at the picture below)
• Add 1/8 -1/4 tsp garlic chili paste to each jar on top of ingredient

• Make as many jars as you like adding the exact same ingredients.
• Heat chicken stock and top all of the jars to 1 1/4 inch head space
• Place in pressure canner and heat the jars
• Once the jars are hot remove one at a time, wipe the rims with warm vinegar and place the lid and ring on. Put back into the canner. Repeat on each jar.
• Pressure can 1 hour 15 minutes

When I open the jars to serve I used my stick hand blender and give the soup a few blends to cream the potatoes. It may be thick, adjust the taste with extra salt, chili or what ever you like. Add a bit of Greek yogurt, or coconut milk if you need to thin it down. 

If you have an Instant Pot this is a very easy and fast soup to put together. The recipe comes from Amy + Jacky pressurecookrecipes.com. The recipe is made for a 6 quart Instant Pot, cut it in half for the 3 quart model. The Cooking times are the same.

Pressure Cook at High 10 Minutes
Release Right Away (DO OUTSIDE)

Ingredients

• 1 (2lb.) ham bone or smoked port hock - cooked bacon will also work
• 2T. butter or olive oil (28)
• 2 bay leaves
• 2 carrots, chopped
• 6 cloves garlic, minced (24g)
• 1 rib celery, chopped (75g)
• 1 medium onion, diced (220g)
• 1 pound green split peas (454g)
• 6c. low salt chicken stock
• dried thyme pinch
  

Instructions

• Heat up the Instant Pot using the Saute function. Wait until it says HOT about 8 minutes. Add the butter or oil then add the diced onions. Saute until softened about 2 minutes. Add the minced garlic, thyme and bay leaves and saute for another minutes.
• Deglaze the Instant Pot with about 1/2 cup of the chicken stock. Scrub all the brown bits off the bottom of the pot.
• Pressure Cook: Add in the chopped carrots and celery and the dried split peas, ham or smoked hock. Pour the rest of the chicken stock into the pot. Pressure Cook at High Pressure for 10 minutes then release. Do it outside
• Pull out the ham or hock and chop up the meat. Give it a few stirs to thicken it up. If it is too thin put it on saute and reduce a bit. Mine always comes out perfect maybe on the thick side. Season to taste

This is a healthy and quick alternative to your regular chili recipe. I always try to get more vegetables into our meals. This recipe is loaded with lots of flavor and nutrition and the best part you put into the crock pot.




COOK: 4 hours (Crock pot)
YIELD: 10 servings about 2 1/2 quarts

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 medium sweet yellow pepper, chopped
• 3 garlic cloves, minced
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (15 ounces) solid-pack pumpkin
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 3 cups chicken broth
• 2-1/2 cups cubed cooked turkey or chicken
• 2 teaspoons dried parsley flakes
• 2 teaspoons chili powder
• 1-1/2 teaspoons ground cumin
• 1-1/2 teaspoons dried oregano
• 1/2 teaspoon salt
• Cubed avocado and thinly sliced green onions, optional

Directions

• 1. In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer.
• 2. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, top with avocado and green onions.

Suggestions

• I added a 1/2 cup of salsa and a little more chili powder.
• Add another can of pumpkin and a couple jalapenos.
• Toss a little grated cheese on top.
• Fire roasted diced tomatoes (gave a little extra kick)

Recipe from Taste of Home

This is a favorite baked bean recipe, it's got lots of texture with just a hint of heat to balance the smoky and sweet flavors. I do this recipe in the crock pot but you could do it on the stove or in a cast iron pot in the oven.

Servings 8

Ingredients:
3 1/2 cups (1 lb. 7 oz) Great Northern white beans  Organic Beans...Co-Op
1 smoked ham hock (about 4 oz.) -- sometimes I use diced ham
2 c. finely chopped onion
1 1/4 c. purchased tomato based barbecue sauce ...any style you like
1 (12 oz.) jar of tomato based hot salsa..or make your own ...recipe
1/3 c. brown sugar
1/4 c. Dijon mustard
12/4 c. molasses

Directions:

• Place the white beans in the crock pot or large pot. Cover the beans with cold water and let sit over night. Drain the water in the morning, and again cover the beans with cold water. Add the smoked ham hock to the pot and bring to a boil. Reduce the heat to a low simmer and cook until the beans are tender, stirring occasionally. Make sure the beans are tender before you add the tomato based ingredients.
• Once the beans are tender, remove the ham hock and set aside to cool. Drain the beans reserving about 1 1/2 cups of bean cooking liquid.
• Combine with the cooked beans, chopped onion, barbecue sauce, hot salsa, brown sugar, Dijon mustard, and molasses. Pick the meat off the ham hock and add to the beans. Add the bean cooking liquid as needed if the beans are to thick.
• Cover the beans in the crock pot, on the stove or in oven and bake until the mixture if very thick. You will need to stir occasionally .

This can be made the day before and reheat on low.

Lentils are perfect for a busy schedule, because unlike beans they need no pre-soaking and cook more quickly. They have an earthy satisfying  taste and are among one of the most nutritious foods. One cup of cooked lentils has 18 grams of protein and about a gram of fat. They also provide significant amounts of important vitamins and minerals like iron, thiamine and potassium. Lentils are loaded with dietary fiber which my reduce the risk of cancer, and heart disease. Organic beans and lentils available thru the Co-Op.... check prices

Serves 6
Oven: Pre-heat 450 degrees F.

Ingredients
1 eggplant 1-1/4 pound, unpeeled, quartered lenghwise
4 large plum tomatoes, quartered lengthwise
1 large onion, cut into 8 wedges
1/2 large green bell pepper, quartered, and seeded
4 large garlic cloves, peeled
2 T olive oil

5 c. water (or more)
1/1/4 cups dried lentils
4 teaspoons ground cumin

1/2 c. plain nonfat yogurt (for topping)

Directions
Preheat oven 450 degrees F.
Arrange the eggplant, tomatoes, onion, bell pepper and garlic on a baking sheet. Drizzle with olive oil.
 
Roast vegetable 20 minutes. Turn vegetables over and roast until tender and brown around edges, stirring occasionally about 20 minutes longer. Cool slightly (do not clean baking sheet).

Scoop eggplant pulp from peel into a food processor; discard peel. Add onion and garlic to processor and puree until smooth. Transfer eggplant mixture to  a large saucepan.

Coarsely chop tomatoes and bell pepper into a small bowl

Add 1 cup water to baking sheet; stir to scrape up any browned bits. Add to saucepan with the eggplant mixture. Add 4 cups water, lentils and cumin, bring to a boil. Reduce heat, cover and simmer until lentils are almost tender, about 30 minutes.

Mix in all but 1/4 cup tomato and bell pepper mixture. Simmer uncovered until lentils are very tender, thinning with more water if soup is to thick, about 10 minutes longer. Season with salt and pepper.

To Serve:
Ladle soup into bowls. Drizzle large spoonful of yogurt over each. Top with remaining 1/4 cup tomato and bell pepper mixture and serve

Recipe from Bon Appetite, March 1999

This recipe comes from Bon Appetit Jan. 2016. After doing the article on broths and stocks, I saw this in the January issue and had to try it. I did mine with chicken legs instead of the whole chicken.

Makes 3 quarts
Ingredients

• 1 whole chicken about 3 pounds or chicken legs
  
• 1/2 bunch of celery, coarsely chopped
  
• 1 medium onion, coarsely chopped
• 1 bunch cilantro or parsley stems
• 2 medium carrots, scrubber and coarsely chopped
• 1 lemongrass stalk, remove the tough layers, smash and coarsely chopped
• 8 dried chilies de arbol (any kind of chilies would work)
• 2 dried guajillo chiles
• 2 jalapenos halved lengthwise
• 1 head of garlic cut in half
• 1 piece of ginger peeled about 3 inches
• 3 bay leaves
• 1T. coriander seeds

Directions

• Place chicken, celery, onion, cilantro, carrots, lemongrass, chiles de arbol, guajillo chiles, jalapenos, garlic, ginger, bay leaves, and coriander in a large stockpot.
  
• Add cold water to cover, then bring to a boil over medium heat.
• reduce heat and simmer, occasionally skimming fat and foam form the surface, for 20 minutes.
  
• Remove chicken to a rimmed baking sheet,
  
• Simmer stock 30 minutes longer.
• Once chicken is cool enough to handle. remove the skin and shred the meat. You will have about 4 cups of meat.  
  
• Let the stock cool, then strain, pressing on the solids before discarding. Stock can be make 3 days ahead, and keep in fridge. Or you can freeze it for later use in soups.

Chicken Soup Recipe
You can add any type of vegetable you have on hand but the squash and the cabbage is nice especially in the winter months.

• 1 Butternut squash about 2 pounds (any type would work)
  
• 4 cups thinly sliced cabbages, it could be a mixture of bok choy Napa or what ever you like in greens
• 4 cups shredded chicken
• 4 cups of the chicken stock
  
• 1 ginger piece (2 inches) peeled and finely grated

Toppings
1 jalapeno thinly sliced, basil leaves, or cilantro leaves

This is a wonderful soup, creamy without any fat. If you are going to try one new soup this fall I recommend this one. The recipe is from Taste of Home

I omitted the corn and did not add the beans to the soup and it was still very good.



How to Prep the Butternut Squash:
Microwave 2 minutes so it's not so tough. Cut it in half length wise and place the cut side down on the cookie sheet. Bake for about 30 minutes at 350 degrees or until a knife will easily pierce the skin. Scoop the squash out and puree for the soup.

Yields: 12 Servings
Ingredients

• 1 pound bulk Italian sausage
• 1 medium onion, chopped
• 1 medium sweet red pepper, chopped
• 4 garlic cloves, minced
• 1 large butternut squash (about 5 pounds), peeled, seeded and cut into 1-inch piece
• 4 cups water + 1T. chicken base or Home made chicken stock
• 8 oz frozen or canned corn
• 2 cans (15-1/2 ounces each) great northern beans, rinsed and drained
• 2 cans (14-1/2 ounces each) fire-roasted diced tomatoes, undrained
• 1 teaspoon salt or omit and add 1tsp. pizza spice mix
• 1/4 teaspoon pepper
• Heavy whipping cream and minced fresh parsley, optional

Directions

• 1. In a fry pan, cook sausage, onion and red pepper over medium heat 9-11 minutes or until sausage is no longer pink and onion is tender, breaking up sausage into crumbles. Add garlic; cook 1 minute longer. Remove with a slotted spoon; discard drippings.
• 2. Blend in the blender the cooked squash along with the chicken stock and water. Blend until smooth, you will have to do this in batches. Put the blended squash into the crock pot.
• 3. Add beans, tomatoes, salt, pepper, sausage mixture, corn; and heat through. If desired, drizzle servings with cream and sprinkle with parsley.
  Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary. Yield: 12 servings (4-1/2 quarts).

Nutritional Facts: 1-1/2 cups (calculated without cream) equals 327 calories, 13 g fat (4 g saturated fat), 29 mg cholesterol, 937 mg sodium, 44 g carbohydrate, 11 g fiber, 13 g protein.

This recipes is from Taste of Home Feb/March 2008. It's a great recipe to make in the summer because you can use your crock pot. I also add a variety of vegetables if they need to be used. The recipe allows for variations, I use different types of meat depending on what I have available. It makes a very large pot so freeze what you don't use for later.

Cook: Crock Pot
Yields: About 11 servings

Ingredients:
1 can (14-1/2 oz) diced tomatoes, undrained
1 can (14-1/2 oz) beef or chicken broth
1 can (6 oz) tomato paste
2 medium green peppers, copped
1 medium onion, chopped
3 celery ribs, copped
5 garlic cloves, minced
3 teaspoons dried parsley flakes
2 teaspoons dried basil
1 ½ teaspoons dried oregano
1 ¼ teaspoons salt
½ teaspoon cayenne pepper
½ teaspoon hot pepper sauce
1 pound boneless skinless chicken breasts, cut into 1 inch cubes
1 pound smoked sausage, halved and cut into ¼ inch slices
½ pound uncooked medium shrimp, peeled and deveined

Put over whole grain noodles, quinoa, or brown rice

Directions:
In a 5 qt slow cooker, combine the tomatoes, broth and tomato paste. Stir in the green peppers, onion, celery, garlic and seasonings. Stir in chicken and sausage.

Cover and cook on low for 4 hours or until chicken is tender. Stir in shrimp. Cover and cook 15-30 minutes longer or until shrimp turn pink. Serve with rice

Freeze option: Place individual portions of cooled stew in freezer containers and freeze. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary.
Yield 11 servings

This is one of my favorite soups over the holiday season because you can use left over turkey meat and stock to create this fabulous tasting  and easy soup your family will love.





Recipe:
6 c. chicken or turkey stock
2 T. light soy sauce
3 T. vinegar
1 c. turkey or chicken cooked left over meat ...any cooked meat will work
1 T. sesame seed oil
1 egg beaten
2 T. cornstarch, dissolved in 1/4 c.  cold water
1/4 c. quinoa
1/2 tsp. black pepper or Cayenne pepper or 1/4 tsp chili oil

Really any vegetables you have will work think of the color combinations
2 carrots thinly sliced
4-5 button mushrooms
1/2 small diced onion or 2 scallions cut into small pieces
1/4 c. thinly sliced cabbage
2-3 broccoli stocks
2 stalks celery diced

Instructions:
This soup is a clean out the fridge type of soup, so any small bits of vegetables will work. Also you can use different meats or no meat at all in the soup.

Place the stock, meat, and quinoa into the crock pot. Cut your vegetables into bite size pieces.

Cook until the vegetables are fork tender and quinoa is cooked

Add the soy sauce, vinegar,  and sesame seed oil to the soup. Thicken with the dissolved cornstarch, stirring constantly as you add it to the hot liquids so you will not get lumps.

Beat the egg in a small bowl and add to the hot soup in a stream stiring as you add. Put the lid back on the crock pot and let the soup heat up until the corn starch thickens it slightly. Adjust to taste,  by adding  more vinegar, pepper, soy or sesame seed oil.

This is a soup I serve often in my bread classes it's easy and very tasty. It could also be served cold in the summer for an appetizer.





Roasted Tomato Basil Soup
Makes about 2 quarts (10 servings)
1 T olive oil
1 onion rough chopped
1/2 tsp dried garlic
1 lg red bell pepper rough chopped

3/4 c. chopped fresh basil (1 T. dried)
2 (15 oz ) cans fire roasted diced tomatoes with garlic , undrained
1 (15 oz) can tomatoes any kind
1 can evaporated milk
1/4 tsp salt
1/4 tsp black pepper

Roast the onion, bell pepper and sprinkle with  the dried garlic in 425 degree oven with the olive oil. Stir occasionally until soft.

In blender, put the roasted vegetables, and the canned canned tomatoes and blend until smooth. Dump into the crock pot. Add all the other ingredients to the crock pot and turn on low, heat thru.

This is a pretty quick soup so if you make it in advance store in the refrigerator until a few hours before you want to serve it. Then heat it in the crock pot just  before you are going to serve it.

I'm not one to cook every day so it's always been my game plan to cook one day a week and get everything done at once. This not only saves you time but money. This recipe makes 3 quarts of chili so 1 quart goes into the fridge and the other 2 go into the freezer for a later day.


Use a large Crock Pot
The night  before using the crock pot you will cook the chili in, sort and rinse 3 cups of dried beans. Cover the beans with lots of water and let then sit over night  (no heat). Any type of beans will work I usually have pinto beans on hand, so that's what I use.

In the morning drain off the water and add fresh water and turn on the crock pot to high and cook the beans until very soft. The acid added later, from the tomatoes will prevent the beans from softening once it's added so they need to be the texture you want them in the finished product. Stir the beans occasionally so they cook evenly.

Hint: If it's summer put your crock pot outside so you don't heat up the house since the air conditioner is working to keep it cool.

Recipe  
Makes 3 quarts of chili using 1 pound of beef
16 servings

1lb. - 2lb ground beef
(1) med. onion chopped
(1) med green pepper chopped
(1) 10oz. diced tomatoes with green chilies
(1) 28oz. crushed tomatoes
(1) 4oz can green chilies chopped
(1) 8oz tomato sauce
(1) 16oz jar salsa
Chili powder to taste
2 T. Worsestershire sauce
1 T. dried basil
2 tsp. ground cumin
2 tsp. steak sauce
1 tsp. garlic
1 tsp. salt (optional)
1 tsp. ground pepper

After the beans have become very soft and some of them are falling apart, drain off most of the liquid. Save about 2 cups if you need it to thin the chili later.

Brown the meat and drain all the grease off, rinse the meat if you want to save a few calories. Add the meat, and all the ingredients to the crock pot and stir them into the cooked beans. If the mixture seems to thick add some of the water you saved from the cooked beans.

Put the lid back on the crock pot and put on med heat until the mixture comes to a boil and heats through. If the mixture seems thin remove the lid for a bit to thicken it up

As with all chili's you can vary the ingredients to suit your taste.
Top with grated cheese and diced onions, along with homemade cornbread.
Tamara