Ingredients

• 2 cups mixed dry beans (navy, garbanzo, kidney)
• 1 tsp. baking soda
• 1 bay leaf
• 1 cup chopped onion
• 3 carrots, peeled and sliced (about 1 cup)
• 1 cup chopped celery
• 3 garlic cloves sliced
• 1/4 cup olive oil
• 1 tbsp. Italian seasoning
• 1/8 teaspoon chili flakes
• 1 tsp. dried rosemary
• 1 tsp. salt
• 1 cup peeled and cubed eggplant (or cabbage, squash, broccoli)
• 4 cups chopped fresh tomatoes (or 32 oz. canned)
• 1 large Idaho or baking potato, cubed (about 1 cup)
• 6 cups purified water (or vegetable stock for added flavor)
• 1 cup chopped fresh green beans or frozen peas
• 1 1/2 cups alphabet pasta or prepared barley
• 3/4 cup freshly grated Parmesan cheese
• Fresh cracked pepper

Directions

Soak the beans in a large pot with 6 cups of water and the baking soda overnight. Add the bay leaf to the pot, place over medium high heat, and boil the beans for 45 minutes until tender (they should pierce easily with a fork). Meanwhile, you can prepare the vegetables.

In a separate large pot, sweat the onions, carrots, celery and garlic in the olive oil on low heat for about 10 to 15 minutes, stirring occasionally to bring out the natural vegetable juices as a base for the soup. Stir in the Italian seasoning, chili flakes, rosemary and salt, along with the eggplant, tomatoes, potatoes and any other vegetables you’d like to use. Then pour in the water or stock and continue to cook for 20 minutes. Add the cooked beans, green beans or peas, and pasta or cooked barley to the soup and cook on medium heat for another 15 minutes.

Serve in a large soup bowl and sprinkle with fresh cracked pepper (optional) and 1 tablespoon Parmesan cheese. Or you could add a small dollop of pesto.

Ingredients

• 1 lb. 99% lean ground turkey
• 1 16 oz. can kidney beans
• 1 32 oz. can of peeled whole plum tomatoes
• 1 green pepper – chopped
• 1 yellow onion – chopped
• 2 Tbsp. chili powder
• 1 Tbsp. ground cumin
• 2 cloves garlic minced
• salt and pepper to taste

Directions

In a pot, brown the ground turkey. Stir in the chili powder, garlic, cumin, salt and pepper. Mix well. Add in the onion and pepper. Cover and let simmer over low heat until onions and peppers are tender.

Add in the plum tomatoes. Using a spatula, break up the tomatoes into halves. Then add in the beans. Cover and simmer for 30 minutes.

To serve:
Scoop a chili into a bowl. Top with a 1/4 cup low-fat shredded cheddar cheese and 2 tablespoons of sliced Spanish olives.

Ingredients

• 1 tablespoon olive oil
• 1 large onion, coarsely chopped
• 3 cloves garlic, minced
• 1 pound butternut squash, peeled, seeded and cut into 1/2 inch chunks
• 1 red bell pepper, ribs and seeds removed, cut into 1-inch chunks
• 1/4 teaspoon chipotle chile powder
• Coarse salt and ground pepper
• 1 can (14.5 oz.) stewed tomatoes in juice
• 1 can (19 oz.) chickpeas, drained and rinsed
• 1 can (19 oz.) black beans, drained and rinsed
• 1/2 cup chopped cilantro
• Lime wedges for serving

Directions

1. In a dutch oven or 5-quart saucepan with a lid, heat oil over medium. Add onion and garlic and cook, stirring occasionally, until tender, 5 to 7 minutes. Add squash, bell pepper, and chile powder; season with salt and pepper and cook, stirring 1 minute. Add 1/2 cup water. Cover and simmer until vegetables are crisp-tender, about 7 minutes.
2. Stir in tomatoes and their juice, breaking them up with a spoon; add chickpeas, black beans, 1/4 cup cilantro, and 1/2 cup water. Bring to a boil. Reduce to a simmer, partially cover, and cook until lightly thickened, about 20 minutes.
3. Season with salt and pepper. Stir in remaining cilantro and spoon into serving bowls. Serve with lime wedges.