Black Bean Chicken Soup w/ Cilantro

I know, I literally haven’t posted in FOREVER. I’m so sorry! Here are my excuses:

  1. The holidays.
  2. WEDDINGS!
  3. I started grad school.

That is pretty much it. All of my spare times seems to revolve around exercise and/or studying now a days, BUT this recipe needs to be shared! This has been my savior the past couple of weekends because it is so easy, so delicious, and very filling. It is packed with protein, so one bowl and I am typically set for the evening. Add a side of veggies and you have a well balanced meal for lunch or for dinner (I have some packed today for lunch at work!).

I am a big black bean person (as you all know!). I really find them to be a necessary staple in my diet. They are easy, versatile, filling, and so yummy! My husband absolutely loves this recipe, so for the past 3 weeks it has been my Sunday “sit on the stove while I study” meal. It also lasts me a few days so I am able to use it for lunches or leftover dinner the next day or 2!


I will say, don’t skip the cilantro. It adds a fresh element to this soup and really brightens something that can be very heavy. It is perfect to feed a small crowed and really utilizes a lot off foods that we typically have in our pantry or refrigerator. I hope you try this delicious, yummy Black Bean Chicken Soup!

Ingredients:

  • 1/2 medium white or yellow onion, finely chopped
  • 1/2 small red bell pepper
  • 1, 15 oz can of diced tomatoes, no added-salt or low-sodium
  • 2, 15 oz cans of black beans, rinsed
  • 4 cups low-sodium chicken stock
  • 1-1 1/2 lbs chicken breast (about 2 large breasts should work)
  • Fresh cilantro to taste (about 2 Tbsp for the actual soup, and some left over for garnish)
  • Canola or olive oil spray
  • Seasonings: cumin (~1-1 1/2 Tbsp), chili powder (~1 Tbsp), black pepper (~1/2 Tbsp), garlic powder (~1/2 Tbsp), paprika (~1 Tbsp), sea salt (~1/2 tsp)
  • Other optional garnishes: shredded cheddar cheese, sour cream, avocado

Black Bean Chicken Soup: serves 4-6

In a large soup pot, saute your onions and red pepper in a little cooking spray until your onions start to become translucent (about 5-8 minutes). Season with a pinch of your seasonings (black pepper, cumin, garlic powder, chili powder, paprika) just to start the seasoning process.

Add your rinsed black beans, chicken stock and diced tomatoes with your remaining seasonings (I don’t really measure, I more season to taste. Estimations of measurements found in ingredients!). Bring to a boil, then reduce heat to medium-low and allow it to simmer for at least 1 hour uncovered. At your 1 hour mark, if liquid has reduced significantly, you may add a lid and turn to low for another half hour to an hour. Once your soup has cooked and reduced down by at least 1/3, turn off the heat and let cool.

In the mean time, cook your chicken breasts in the oven for 30 minutes. If using extra thick breasts, put heat on 375 degrees. If the breasts are a little thinner or you are using multiple tenderloins instead, your heat can be on 350 degrees. Season breasts with a little black pepper and a pinch of sea salt. Once cooked, let sit until fully cooled before shredding (you can even do this the day before to speed up your process!).

Once your soup has cooled, put about 2/3 into a blender or food processor. Blend the soup until it is fairly smooth with a few little chunks. Add your blended mixture back into the pot with the remaining soup and bring back to a simmer. Add in your shredded chicken into the pot and allow it to simmer for ~20-30 minutes. Finish your soup with a little cilantro mixed in at the very end.

Serve with whatever garnishes you may desire and a little extra fresh cilantro! Enjoy!



Easy Peasy Crockpot Chicken Stew

Oh my goodness it feels like ages since I have written anything. I wish I had a more exciting excuse, but nothing has really changed! Just let time slip away from me I guess!

I figured I would leave a simple, easy recipe that can be made with common household ingredients for todays post. This 1 pot meal is perfectly simple, yet delicious and flavorful. Throw all the ingredients into a crockpot and let simmer on low for 7-8 hours. Don’t forget a little cooking spray on the bottom of the pot to assure your meal end up in your belly and not stuck in the crockpot! Enjoy this Easy Peasy Crockpot Chicken Stew and also… happy Mother’s Day to any fabulous mom’s reading!

Ingredients: (feeds 3-4)

  • 2 large chicken breasts
  • 2 purple carrots, peeled and chopped
  • 2 small sweet potatoes, cubed
  • 1 can black beans, rinsed
  • 1/4 medium sized white onion, chopped
  • 1 small garlic clove, coarsely minced
  • 1 1/2 cups water
  • 1/2 cup quinoa
  • paprika
  • garlic powder
  • black pepper
  • chili powder
  • topping of your choice

Cook time: ~7-8hrs

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Lightly spray your crockpot with a little olive oil spray before adding chicken, carrot, sweet potato, beans, onion, garlic, and seasonings. Add 1 cup of water and seal with lid. Allow ingredients to simmer for ~6 1/2 hours. Stir occasionally.

At the 6 1/2 hour mark, add 1/2 cup quinoa and allow to simmer with the lid on for another 30 minutes. After 30 minutes, add remaining 1/2 cup water and more seasoning if desired. Allow to cook for another 15-30 minutes or until quinoa is fully cooked. Top with various toppings of your choice such as salsa, avocado, cheddar cheese, cilantro, etc. Enjoy!