In an ever more time-pressured world, “quick” and “good” become more and more what we all want. On those nights when we must eat now or our blood sugars will crash, try this. It’s as fast as opening a few cans, but it is in fact uncannily good and healthful to boot. If you’re serving it with the muffins above, put them in to bake, begin making the soup-stew, and all will be done by the time the muffins emerge from the oven. It is good, straightforward and unadorned, but you can serve it with any of the following options passed at the table: grated cheddar or Monterey Jack cheese or soy equivalents, low-fat sour cream or soy sour cream and minced cilantro.
- 2 cups black beans, undrained
- 2 cups kidney beans, undrained
- 2 cups garbanzo beans, undrained
- 2 cups black-eyed peas, undrained
- 1 28-oz. can chopped tomatoes with juice
- 30 oz. enchilada sauce, preferably New Mexico-style green chile, mild, medium or hot
- 1 cup canned, unsweetened pumpkin
Spray a large soup pot with nonstick cooking spray. Put beans, tomatoes and all liquid into pot, and heat over medium-high heat, stirring often.
When heated through, reduce heat to medium-low, and stir in enchilada sauce and pumpkin. Heat again, stir in salt and pepper and remove from heat. Ladle into large soup bowls, and garnish as desired.
Omit pumpkin, using 1 large onion, diced, instead. Heat 1 tablespoon olive or vegetable oil in a large soup pot over medium-high heat, and when onion has softened, add 3 cloves garlic, chopped, and sauté for 2 minutes more. Drain the liquid from the tomatoes and the beans over the onions. When the liquid comes to a boil, add 1/4 pound fresh green beans, stemmed and sliced crosswise in 1/4-inch wide lengths, as well as 1 large yam or sweet potato, peeled and diced into 1/3-inch cubes. You may also use or substitute several small scrubbed but unpeeled, diced Yukon Gold potatoes. Reduce heat to low, and cook, partially covered, for 10 to 12 minutes, or until potatoes and green beans are tender. Add all canned beans, tomatoes, and green enchilada chile sauce. Heat through, and serve.
This stew of chiles, tomatoes and beans, whether you like it spicy or mild, calls for a spicy red Spanish Rioja. Two excellent options: the silky Marques de Caceres Rioja Crianza or a big and very bold Sonsierra Reserva Tempranillo Rioja.
- Calories: 310
- Carbohydrate Content: 47 g
- Cholesterol Content: 20 mg
- Fat Content: 8 g
- Fiber Content: 14 g
- Protein Content: 16 g
- Saturated Fat Content: 3 g
- Sodium Content: 720 mg
- Sugar Content: 8 g