Pumpkin, Black Bean and Turkey Kielbasa Soup

This recipe I saw on Rachel Ray’s website but I tweaked it to a healthier version and added turkey kielbasa. I had purchased some pie pumpkins from a local farmer’s market and decided to roast them. I had some pumpkin puree left over and made the soup for the first time. It was delicious. Now when I am pressed for time and cannot roast pie pumpkins, I purchase organic pumpkin puree. This happens to be one of my favorite soups that I make quite a bit in the fall and the wintertime. The soup freezes well and it is good with a green salad or crusty toasted bread and butter. Enjoy!

Pumpkin, Black Bean and Turkey Kielbasa Soup

Recipe created February 16, 2010

Pumpkin Black Bean and Turkey Kielbasa Soup

2 tablespoons of extra-virgin olive oil
1 medium onion finely chopped
3 cups vegetable broth
1 can (14.5 ounces) diced Muir Glenn tomatoes with juice
2 cans (15 ounces) pumpkin puree or 3 pie pumpkins roasted and mashed
1-cup heavy cream (optional)
1-tablespoon curry powder
1-1/2 teaspoons ground cumin
½-teaspoon cayenne pepper (optional)
1 (12 ounce) package of Turkey Kielbasa cut into cubes (can omit)
Coarse salt
20 blades of fresh chives, chopped fine
Heat a stockpot over medium heat and add the oil. When the oil is hot, add the chopped onions. Sauté the onions for about 5 minutes and add the vegetable broth, tomatoes, black beans, pumpkin puree, and turkey kielbasa. Stir well and bring mixture to a boil. Reduce heat to medium low and stir in cream (optional), curry, cumin, cayenne pepper (optional), salt and pepper. Simmer for additional 5 minutes. Adjust seasonings to your taste and serve with chives sprinkled on top.


Sweet Potato Navy Bean Soup

The weather is turning colder and the leaves have turned into soft vibrant shades of gold, red and oranges. Frost has appeared on my car window this morning and I thought this is the perfect day for soup. I put a pot of navy beans on the stove to cook in the middle of the week and had the rest of the ingredients on hand. I thought how do I make a healthy and satisfying soup that is not loaded in calories. I hope you enjoy the soup as much as my company and I did. The soup was a hit and I plan to make it often.

Sweet Potato Navy Bean Soup

Sweet Potato Navy Bean Soup, created on October 16, 2010

Preparation for the Navy Beans – this can be done earlier or on the same day.

2 cups of dried beans, picked, cleaned, and rinsed from any dirt or any other object in the beans
Enough cold water to cover the top of the beans in the pot, plus 3 inches over the layer of beans
Cook for 2-1/2 hours on med-low heat and add water as needed to keep the beans covered
Cook until the beans have the right consistency and are of a soft consistency
Drain the beans and store in container in refrigerator until ready to use for a recipe

Most recipes explain the beans should be soaked overnight. I did not do that this time and the beans were fine.

2 cups of cooked Navy beans
2 large sweet potato peeled and cut into chunks
½ bag of organic baby spinach
1 package of Turkey Kielbasa preferably organic, cut in cubes
6 cups water
1 teaspoon of “Better than Bouillon” vegetable base
1 teaspoon of “Better than Bouillon” mushroom base
1 large red onion, chopped
4 tablespoons olive oil
Salt / Pepper to taste

In a large stockpot, heat up the olive oil, add the red onion, and cook for about 5 minutes or until the onions are semi-soft and lightly browned. Add the water, sweet potatoes, turkey kielbasa, bouillon, and cooked navy beans and bring to boil and then reduce the heat and simmer over medium low heat for about 40 minutes or until the sweet potatoes are soft but not falling apart. Remove from the heat and add the baby spinach wait a minute or two and the spinach will wilt and mesh in with the soup.


Black Eyed Peas with Turkey Kielbasa and Rice

My sister and I lived in Florida for a long time and we kind of adapted to some of the fun southern traditions for the New Year. Some of the southern traditions on the first day of the New Year were to eat black-eyed peas for luck, eat something green for money, and never do your laundry on this day as it is bad luck. Isn’t that a hoot! I changed the tradition a little bit – well no a lot — to reflect a healthier version for us. I made this on New Year’s Day

Black Eyed Peas with Turkey Kielbasa & Rice
Created recipe on 01/01/2010

2 cans (15 ounces) organic black eyed peas (drained and rinsed)
1 package 12 oz smoked fresh turkey kielbasa (cut into cubes)
(I purchased mine from Trader Joe’s because there are no preservatives or sodium nitrates in the meat. Another reason is the sausage is only 3.5 grams of fat which I love!)
2 cups White Basmati rice
(Rinsed and picked through for any foreign objects and until the water runs clear)
3 celery stalks chopped
3 large carrots chopped
1 bunch green onions chopped (bunch means 4 or 5 in one)
Handful fresh parsley coarsely chopped (handful is about 3 tablespoons)
1 medium onion peeled and chopped
3 to 4 tablespoons extra virgin olive oil – basically enough to coat the bottom of a 12” pan
3 cups organic chicken broth (I love the Pacific Foods chicken broth it has so much flavor)
1 cup water

Pre-heat olive oil in a 12” pan over medium high heat.  Make the sofrito (tho free toe) that consists of the celery, carrots, green onions, parsley, and onion cooked until the vegetables are medium cooked.

Sofrito for Black Eyed Peas recipe

Add the rinsed black eyed peas to the sofrito mixture along with the smoked turkey kielbasa, chicken broth, water, and cleaned rice.  Cover and cook until all the liquid is evaporated and rice is cooked through.

Black Eyed Peas with Rice Turkey Kielbasa

A nutrition note: Black Eyed Peas are also called cowpeas. They are a great source of magnesium, iron, foliate and protein. Very low in fat, for ½ cup serving 1.73 grams of fat and 8.9 grams of fiber

Bowl of Black Eyed Peas with Rice and Turkey Sausage

I serve this dish with a salad that I call “Green Money ala Salad” which consists of chopped golden delicious apples, smoked Gouda cheese, and toasted walnuts with baby spinach salad and sweet honey mustard dressing.  Enjoy!

Green Money ala Salad

Cooking Tip: If you prefer to use dried black eyed peas, a 16 oz bag of black eyed peas need to be soaked overnight in a pot of water. Drain the water in the morning and cook the black eyed peas in a fresh pot of salted water for about 1 to 1-1/2 hrs on medium heat until soft to eat like the canned version. Use what is needed for a recipe and freeze the rest – the cooked black eyed peas will last about 6 months in freezer.


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