Friday, February 19, 2010

Complete Protein Bean Soup

One of the things that I have noticed since being retired is that I can't seem to decide on what to prepare for dinner. This can be a bit difficult when one must remain on a wheat free (wheat, rye, barley) diet.

A quick meal can be a fast trip for sandwiches or pizza for those without food allergies. That is not an a option for me without driving and asking questions about cross-contamination. It is simpler to just prepare my own meals.

I haven't quite perfected gluten free bread baking, so I either make corn muffins or buy a loaf of Udi's bread. The cost of the purchased bread helps in preventing my eating a lot of sandwiches. That's not to say that I do not make cookies, brownies and cakes.

I haven't managed to reduce the amount cooked, because, in the past, I planned for enough to take to work for lunch. Now I am trying new ways to do 'left over make overs'.

I had tomatillos and 2 half cans of beans in the refrigerator. I had no idea what to do with tomatillos until someone used them in salsa. The light bulb popped and I decided to add them to bean soup!

So here's to my version of a complete protein meal without meat!   note the amount of protein.  
A view from the breakfast nook.

Complete Protein Bean Soup
1 cup black beans
1 cup kidney beans
2 cups red beans
2 cups corn kernels
6 medium tomatillos
2 cups low sodium vegetable juice
2 Tbs diced dyhydrated onion
1/2 cup canned chopped chili peppers
2 tsp sweetner (used sweetnlow)
2 tsp spanish paprica
1 Tbs salt free Cajun spice mix
1/2 tsp ground ginger

Remove outer skin from tomatillos, cut into cubes.
If using canned vegetables look for low-sodium varieties, rinse and drain.
Place all ingredients in a medium slow cooker on low at least 3 hours before you plan to eat.
Test for seasoning 30 minutes before serving. If salt is needed, sprinkle 1/2 tsp sea salt over the top, do not stir. replace top on slow cooker.
Serve with avocado cubes, if desired.
Note 16 ounces = 2 cups

Nutrition Facts
Serving size: 1/4 of a recipe (17.1 ounces).
Nutrition information calculated from recipe ingredients.
Amount Per Serving - bean soup only
Calories 347.8

Total Fat 2.84g
Saturated Fat 0.49g
Cholesterol 0mg
Sodium 497.34mg
Potassium 1426.59mg
Total Carbohydrates 67.62g
Fiber 17.07g
Sugar 10.19g
Protein 18.01g


  1. MMMM....I just filled my crockpot with beans, tomatoes, carrots, onions and zucchini. Tomorrow there will be chili! Your bean soup looks fantastic. It would go over well in this house. I didn't think to add corn....oh more room in the thing.

  2. I know what you mean by "no more room in the pot" means. You have the list of ingredients and do not realize all of it will not fit.

    I am really working on that one, because I end up with lots of left overs.