Wednesday, February 23, 2011

Souper Easy Smokey Bean and Kale Soup

Sometimes it really feels that life conspires towards us. Take this example: Last night I was presenting a speech on overcoming emotional eating at Whole Foods during their Engine 2 28-day Challenge. A participant approached the leader of the challenge as I was standing next to her. She showed her a recipe for a very simple soup that she said was amazing. It was comprised of one can of refried beans, 1 can of beans, 1 jar of salsa, some oil and, I think, sour cream. She was so excited because she could see that all you had to do was eliminate the oil and sour cream and it would be a perfectly E2 soup.

After the evening was over and I was shopping in the store I remembered that Gena from had been talking about a product called "Liquid Smoke" on her blog that day and raving about a smoky hummus that she had made with the liquid smoke. My mind started to put two and two together . . . a smokey refried bean soup with . . . can you guess? KALE!

Like I said, sometimes life just conspires towards us. This soup is incredible. The Liquid Smoke was only $1.99! But better yet, this soup couldn't be easier. I think a child could make it!

Healthy Girl's Smokey Bean and Kale Soup
serves 6-8 people

Printable Recipe

1 jar of your favorite salsa
2 cans beans-black or pinto-drained and rinsed
2 cans fat free refried beans-black or pinto
1/2 bag frozen corn-I like Trader Joe's frozen roasted corn
1 box low sodium vegetable broth (4 cups)
1 bunch lacinato kale, sliced into ribbons and washed
1/4 tsp or more Liquid Smoke
a few tortilla chips, optional

Place salsa, beans, refried beans, frozen corn, and vegetable broth in soup pot over medium heat. Stir and bring to a simmer.

Add kale, stir and lower heat to low. Simmer for 15 minutes. Taste. Add 1/4 tsp liquid smoke. Taste and add more Liquid Smoke to your taste.

Great with a few crunched up tortilla chips sprinkled over the top! O-M-Goodness!
Serve with a giant salad for a souper filling dinner. Okay, enough with the "souper" now.


JL goes Vegan said...

Oh, love this recipe! Love how easy it is and love the kale (natch).

Emilee Joy said...

That sounds amazing. I love bean soups and adding the kale would just make it that much better. And I LOVE liquid smoke. I use it frequently. :)

Sindy said...

I want to hear more about your speech!!

Kathleen @ KatsHealthCorner said...

I've seen refried black beans at the store. Would you recommend them?

Your soup sounds INCREDIBLE! I can't wait to try it!!!!! :D

Melomeals: Vegan for $3.33 a Day said...

I'm also curious about your speech!

This soup sounds delicious!

Michelle said...

Your soup looks and sounds good! I'll have to try this as soon as I get some liquid smoke. I saw that hummus recipe over at choosingraw also. I put liquid smoke on my grocery list. :o)

Jessica said...

Made a great dinner - the curried caulifower and chickpea stew from Clean Start - served it over brown rice. Excellent. 13 year old daughter liked it too! Looking forward to your talk tomorrow night at WF Chagrin!

Marilyn said...

I've been a lurker for awhile, just found your blog a few weeks ago. Do you think this would work with swiss chard? I still have lots in my garden. (I live in the desert southwest and we garden pretty much year round.)

Wendy (Healthy Girl) said...

Marilyn-Swiss chard would work perfectly! You are lucky to have it growing in your gardent!

Michelle said...

Made this on Sunday and have been having a cup with lunch all week! So easy to throw together and tasty too! Today my 3 year old chose it over mac n cheese!!!! Thanks!!!

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