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Smokey Southwestern Black Bean Soup

I had been planning to make this soup for days. The day before I did all my dicing and mincing so that while we were out and about the following day we could have a hot and nutritious soup cooking away in the slow cooker. Every few hours my husband would say, “It smells so good.” I love hearing that from him.

Serve this with a slice my Gluten Free Sandwich Bread and you have a filling nutritious meal. This makes enough to have some for lunch the next day and freeze some for a future meal. That is what I plan on doing.

Since I did all the prep work the day before all I had to do was put all the ingredients into the slow cooker, set it, and let it do its work.

  • 3 cans Black Beans, low sodium
  • 1 large onion, diced
  • 1 1/2 c carrots, diced
  • 1/2 c celery, diced
  • 3 garlic cloves, minced
  • 2 bay leaves
  • 1 can tomatoes, low sodium, diced
  • 2 c corn, frozen
  • 15 oz butternut squash, cubed, frozen
  • Smokey Southwestern Seasoning
  • plain coconut yogurt, garnish
  • cilantro, garnish

Into a slow cooker (crock pot) add all the ingredients, except the yogurt and cilantro. You will be using those to garnish each bowl of soup. Make sure you generously season with the smokey southwestern seasoning.

Set slow cooker to low and let it go all day. Stir occasionally, and taste for seasoning. I added more seasoning when I did a taste test.

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Serve with a dollop of non-dairy yogurt and some fresh cilantro.

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Confetti Quinoa with Garbanzo Beans

Here is another Meatless Monday Recipe.Even though it is meatless it is protein packed by using quinoa and garbanzo bean (chick peas). This is one of my favorite meatless dishes because it is loaded with color and flavor. Oh yeah, nutritious too. It is a winner.

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  • 1/2 large onion, diced
  • 1 large red bell pepper, diced
  • 3 garlic cloves, minced
  • 1 zucchini, medium, diced
  • 1 yellow squash, diced
  • All-purpose seasoning (see website)
  • 1 lemon, zested
  • 1/2 lemon, juiced
  • 1 can garbanzo beans, drained and rinsed
  • 1 tomato, diced
  • 2 oz. baby spinach, chopped
  • 1 c quinoa, rinsed
  • 2 c vegetable broth

In a large dutch oven, over medium heat, add onion, red bell pepper and garlic. Sprinkle All-purpose seasoning over onion mixture and stir. Cook onion mixture until veggies have softened and onions are translucent. Add lemon zest and juice, scraping bits off the bottom of the skillet.

Add zucchini, squash, garbanzo beans, tomatoes and spinach. Sprinkle with more All-purpose seasoning. Stir well. Remove once all veggies have been heated through and set aside.

Add quinoa. Toast quinoa in pan for a couple of minutes. Add broth and cook until quinoa is cooked through. The quinoa will look like it has burst with little rings. Return veggies to quinoa and stir well.

Serve. Eat. Enjoy.

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Gluten-Free Veggie & Herb Pasta

This is my first Meatless Monday Recipe, of hopefully many more to come. I enjoy coming up with all kinds of Clean Eating recipes: Vegan, Vegetarian, Gluten-Free and Paleo. This recipe I have made for a long time. Depending what I have in my refrigerator it may vary a little bit.

One of my favorite types of meatless dishes is pasta. I can’t help it. It is so good, and a perfect blank canvas. This particular recipe has garbanzo (chick peas) beans. They still have a bite to them and it gives you the chew factor that you are looking for. My favorite dried pasta is Andean Dream Quinoa Pasta. There are two ingredients: white rice flower and quinoa flour. It holds up well. I have found a lot of the gluten-free pastas break apart and the flavor is off-putting. You do not feel like you are eating gluten-free or flavor-free pasta.

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  • 1 tbsp avocado oil
  • 1/2 large onion, diced
  • 3 garlic cloves, minced
  • 8 oz. button mushrooms, sliced
  • all-purpose seasoning (see website)
  • 2 oz. baby kale, chopped
  • 10 oz. grape tomatoes, quartered
  • 15 oz. garbanzo beans, drained, rinsed
  • 1/2 lemon, juiced
  • Alouette Garlic & Herb Spreadable Cheese
  • 1 c pasta water
  • 8 oz. Andean Dream Quinoa Pasta
  • 1/4 c parsley, chopped, garnish
  • parmesan. garnish

Bring a large pot of water to a full boil. Meanwhile, in a large dutch oven over medium heat warm avocado oil. Add onion, garlic and mushrooms. Stirring occasionally, add all-purpose seasoning to your taste. Cook mushroom mixture until there is some color on the onions and mushrooms.

Add kale, tomatoes, garbanzo beans. Stir well. Deglaze pan with lemon juice. Stir well.

Add pasta to boiling water, stir occasionally and cook for 15 minutes.

Add cheese, stir until well combined. Add pasta water and stir occasionally. Reduce heat if necessary.

Drain pasta, do not rinse. Transfer to veggie sauce . Stir until well combined. Plate and garnish with parsley and parmesan. Serve. Eat. Enjoy.

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Confetti Quinoa

Quinoa (Keen-wah) is a gluten-free, whole grain, plant based complete protein. Some people have called it a superfood. It is a versatile grain that can be made for breakfast, lunch, dinner and even dessert. Like I said, versatile. If you know how to make rice, then you can make quinoa.

This recipe has been one of my family’s favorite. This is a great recipe for meatless Monday; one full of color and flavor.

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  • 1 tbsp coconut oil
  • 1 c quinoa, rinsed
  • 1/2 large onion, diced
  • 3 garlic cloves, minced
  • All-purpose seasoning (see website)
  • 1 c assorted peppers: red, yellow, orange, diced
  • 1 c kale, chopped
  • 1 lemon, tested, juiced
  • 2 c vegetable stock
  • goat cheese (optional), garnish

Melt coconut oil over medium heat in a large skillet. Add onion, garlic and peppers. Season with all-purpose seasoning; stirring occasionally until vegetables have softened. Add quinoa to vegetables. Toast in skillet for about 5 minutes. Add lemon zest and juice of lemon; stirring and scraping any bits on the bottom of the skillet. Add more all-purpose seasoning and stir.

Add vegetable stock and kale; cover skillet and cook until the quinoa looks like it has burst open. It will triple in size. Garnish with goat cheese. The goat cheese adds a nice tang and creaminess to the quinoa. Serve. Eat. Enjoy.

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Black Bean Stew

This recipe is for my vegan friends. It has been a while since I made this dish. It is veggie packed, gluten free and delicious. This can be made on the stove top or in a slow cooker. It smells so good either way you make it. This would be good with a slice of my focaccia bread.


  • 1 c onions, diced
  • 1 c carrots, diced
  • 1/2 c celery, diced
  • 1/2 c red peppers, diced
  • 3 garlic cloves, minced
  •  1 c dry black beans, soaked overnight
  • 3 c vegetable broth
  • 1-inch Kombu, thumb size
  • 26.46 oz. diced tomatoes (Pomi)
  • 1 c. spinach, cut into strips
  • 1/2 lime, juiced
  • 1/2 c cilantro
  • cashew cream, garnish, optional

In a large dutch oven over medium heat add the onions, carrots, celery, red peppers and garlic. Cook until veggies have softened. Add beans, vegetable broth, kombu, tomatoes and lime juice. Bring to a boil. Reduce to a simmer and cook until beans are tender. Just before serving add cilantro and top with a dollop of cashew cream.

Serve. Eat. Enjoy.