Category Archives: SOUPS

Garbanzo Beans


1 15.5oz can garbanzo beans without the juice
2 tablespoon olive oil
1 teaspoon garlic salt
1 teaspoon capers
5 green olives with red pepper center
4 garlic cloves cut into small pieces
1 yellow onion cut into small half moon pieces
1/2 green pepper cut into small pieces
2 carrots cut into 1/2″ pieces or 1/2 sweet potato
1/2 tablespoon dried oregano
1/2 cup of your favorite smoked ham.
1 8oz tomato sauce
2 cup chicken broth
1 tablespoon black pepper

In a tall medium pan heat the oil over medium and saute the onions, garlic, green pepper until onion turn transparent, about 5 minutes stirring occasionally. Add the rest of ingredients but broth, cook over medium for 5 minutes. Add chicken broth, stir, cover and cook for 15 minutes, stirring twice. Serve with white rice on the side. Serves 6

FYI- Garbanzo beans are full of nutrients, vitamins and minerals. A 100-g serving of cooked garbanzo beans without salt contains 27.42 g carbohydrates, which helps to create energy; 7.6 g dietary fiber for good heart health and a healthy digestive system; 2.59 g fat; and 8.86 g protein. Garbanzo beans also contain vitamin A, thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin C, vitamin E and vitamin K. Minerals contained in garbanzo beans are calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

Lobster French Onion Soup

lobster
4 lobster tails
4 slices thick cut bacon, chopped
2 tablespoons butter
2 white onions
4 cloves garlic, minced or grated
2 sprigs fresh thyme
salt and pepper
4 tablespoons flour
2 cups white wine
2 1/2 cups chicken broth
2 cups yellow corn
1 fat free half and half
1 teaspoon a lemon, juice
1/4 cup fresh basil or parsley, chopped
1 french baguette, sliced
4 ounce gruyere cheese, shredded

Bring a large pot of lightly salted water to a boil. Once boiling drop in your lobster tails. Boil for 5-10 minutes or until your tails turn bright red (it only took mine about 6 minutes). Drain the water and allow the tails to cool.
Heat a medium-sized pot over medium heat. Add the bacon and cook until crispy. Remove bacon from the pan and set aside on a paper towel to drain.
To the pot add the butter, onions, thyme and 1/4 teaspoon each of salt and pepper. Cook, stirring constantly, until the onions begin to soften, about 5 minutes.
Continue cooking and scraping the browned bits off the bottom of the pan frequently, until the onions are golden brown, about 20 minutes. Once the onions are caramelized, add the flour and garlic. Stir the flour with the onions, cook about 1 minute. Slowly pour in the wine and chicken broth. Add the corn.
Bring the soup to a boil, then cover and simmer for 10 minutes.
Meanwhile cut down the back and front of the lobster and pull the meat away from the shell. Dice or shred the lobster meat.
After the soup has simmered about 10 minutes add the cream and simmer another 5 minutes. Squeeze half a lemon over the soup, season with salt and pepper. Stir in the lobster. Preheat the the broiler to high.
Ladle the soup into oven safe soup crocks. Top with a slice or two from the french baguette and a handful of shredded gruyere cheese. Place under the broiler for 30 seconds to 1 minutes. Serves 4

Pink Beans, Smoked Ribs Stew

2 cans drained pink beans
2 tablespoon olive oil
1 big yellow onion cut into pieces
1 jalapeno peppers cut into small pieces(seeds removed)
1 green pepper cut into pieces
6 minced garlic cloves
1 tablespoon tomato paste
1/2 cup tomato sauce
4 oregano leaves cut into pieces
1 pound smoked but not fully cooked ribs
3 cups chicken broth
salt and pepper

In a deep pot heat oil over medium high and saute onions, peppers, garlic salt and black pepper for 5 minutes, stirring as needed. Add tomato paste and stir. Add tomato sauce, stir and let it cook for 2 minutes. Add oregano, ribs and chicken broth. Bring to boil, stir and cover. Lower to medium low and cook for 20 minutes. Add beans and cook for 10 to 15 more minutes. Serve with rice or corn bread on the side. Serves 6-8

*The flavor of smoked ribs is delicious and powerful!

French Onion Soup

1/4 cup olive oil
2 tablespoon butter
4 medium yellow onions cut into half moon pieces
4 crushed garlic cloves
2 bay leaves
3 spring of thyme or 2 teaspoon dry
1 cup white wine
8 cups chicken or beef stock for stronger flavor, darker color
1 teaspoon brown sugar
8 slices of swiss cheese
2 cup shredded gruyere cheese
1 crusty french baguette or sourdough (for a sour bite) cut into 1″ slices
salt and white pepper(spicy) or black pepper to taste

Over medium high, melt butter with olive oil in a Dutch oven(only this type of pot can make the onions cook well). Add the onions and cook, stirring occasionally scraping the bottom, for 15 minutes. Add the garlic and salt, cook for 10 minutes or until onions are golden brown (see pic), stirring and scrapping the bottom. Stir bay leaves and thyme, cook for 2 more minutes.
Pour in the wine first scrapping the bottom of pan, sugar and, stock, stir, bring to boil, stirring, reduce the heat to low, and simmer for 20 minutes. Meanwhile toast bread pieces and set aside.
Discard bay leaf and thyme, add pepper.
Preheat broiler. Pour the hot soup into 8 bowls. Fit 3 pieces of bread, overlapping if necessary. Place one slice of swiss cheese on each bowl and sprinkle 1/2 cup gruyere cheese. Put bowls under broiler for about 5 minutes or until cheese is crispy golden brown. Let is sit for 3 minutes and serve. Serves 8

FYI- Onion is a powerful anti-septic that is rich in vitamins A, B and C. It is a potent source of folic acid, calcium, phosphorus, magnesium, chromium, iron and dietary fiber.

Carrot Soup

1 pound fresh carrots cut into 1″ pieces
1 diced yellow onion
6 garlic cloves
2″ peeled fresh ginger
2 tablespoon butter
3 cups organic chicken broth
1 cup milk
1 tablespoon Worcestershire
some olive oil
salt and pepper to taste

Preheat oven 375 degrees. Using oil, onions, ginger and garlic until they start to turn color, removing each accordingly. Boil carrots until tender. Puree vegetables with broth and milk, butter. Return to pot adding worcestershire, salt and pepper to taste. Heat soup and serve warm
carrot soup

Chicken Tortilla Soup

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4 soft corn tortillas, cut into 1-by-2-inch strips or just tortilla chips
1 tablespoon extra-virgin olive oil
1 pound boneless, skinless chicken breast cut into pieces
1 yellow onion diced small
1 green pepper dice small
3 minced garlic cloves
1 small can of corn drained
1 cup drained black beans
1 tablespoon ground cumin
2 14-ounce can reduced-sodium chicken broth
1 15-ounce can diced tomatoes, preferably with green chiles
1/4 teaspoon freshly ground pepper
2 tablespoons lime juice
1/2 cup chopped fresh cilantro
1 cup Mexican cheese
salt and pepper to taste

Preheat oven to 350 degrees. Spread tortillas in a single layer on a baking sheet. Bake until lightly browned. In A deep pan heat oil. Season chicken with salt and pepper and cook stirring occasionally, until beginning to brown. Transfer to a plate. Add peppers, onion, garlic, cumin to the pot. Cook, stirring occasionally, until the onions are lightly browned, about 4 minutes. Add broth, beans, corn,tomatoes, pepper and lime juice; bring to a simmer and cook, stirring often, until the vegetables are tender. Return the chicken and any accumulated juice to the pot and cook, until heated through, about 5 minute. Remove from the heat. Stir in cilantro. Serve topped with the toasted tortilla strips and cheese.
You and serve lime on the side for garnish

Delicious Pinto Beans Recipe


1- 15.5oz can of your favorite beans without the juice. I love pink, or pinto beans
1- 8.0oz can tomato sauce. I use Hunts basil, garlic and oregano. If you are using regular sauce just add a teaspoon of oregano and basil
1- cup dice cooking ham. I like the hickory smoked steak ham
1/2 onion cut into small pieces
1/2 green pepper cut into small pieces
5- garlic cloves minced.
4- recao leaves
3- tablespoon olive oil
1- teaspoon tomato paste
1/2- potato cut into 1″ pieces
1/4- sweet potato cut into 1″ pieces
1- tablespoon capers
5- green olives filled with red pimientos cut in half
1- 15.5oz can of organic chicken broth
1 tablespoon balsamic vinegar
salt and pepper to taste

In a tall pan heat the olive oil and saute the onions, green pepper, garlic and salt over medium low for 10 minutes stirring 3 times. Add the capers, recao, ham, olives, tomato paste and sauce and let it cook for 5 more minutes stirring once. Add the beans, potatoes, pepper and balsamic vinegar, stir and let it seat for 1 more minute. Add the chicken broth cover and cook over medium for 25 minutes stirring every 5 minutes. Serves 4.

Serve over white rice or as a soup with white rice on top. COQUI!

*This is my delicious version of Puertorrican bean!

FYI- Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, manganese, and potassium.