15 Minute Shrimp and Bean Stew

One of the best things I did was buy 1/2 pound bags of different types of beans when I was at the bulk section at Whole Foods sometime toward the end of the summer. I spent a day soaking and cooking all of the beans, and then freezing them on a pan, so I could store them in the freezer to be thrown into a soup or stew at any time. A can of beans can be used in place of the frozen ones that I keep at home. Either way this is a nutritious and delicious Mediterranean-style meal, perfect for chilly autumn evenings

15-Minute Shrimp and Bean Stew

Yields 4 Servings

Ingredients:

2 tbsps olive oil
3 cloves garlic, sliced very thin
1 cup diced tomatoes
2 cups water
1/2 tsp red pepper flakes
1 tsp dried thyme, or 3-4 sprigs of fresh
1 C chickpeas
1 C white cannellini beans
1 pound raw shrimp, peeled and deveined (optional: cut shrimp in half)
1 lemon, juiced (~1 T)
salt and fresh ground black pepper to taste

Method:

In a large saucepan, heat the olive oil and garlic slices on medium-low heat, until the garlic begins to sizzle. Cook for about 1 minute, being careful not to brown the garlic. Add the tomato sauce, water, pepper flakes, thyme, and beans. Turn up heat to medium-high and simmer for 10 minutes, stirring occasionally.

Stir in the shrimp, and simmer for 3-4 minutes, until the shrimp are cooked. Turn off the heat, add the lemon juice, and season with salt and pepper. Serve hot in bowls with bread.


Alternatives:
The shrimp could easily be substituted with langoustines, fish, scallops, or chicken.

No Nonsense Meals: Tortilla Soup

I developed this soup by accident. I had been craving shrimp fajitas, but I wanted to precede that meal with something warm, fragrant and full of flavor and in the genre.

Basic Tortilla Soup

Serves 6

Ingredients:

1 T olive oil

1/2 red onion, diced
2 cloves garlic

2 C stock (1/2 vegetable, 1/2 chicken; or any kind of combination)
2 C water
1-15 oz can diced tomatoes
1 cup beans (pinto, black, cannellinni, or whatever you enjoy) (optional)
1/2 cup corn kernels (fresh or frozen) (optional)
1 diced jalapeño pepper (optional)

Garnishes:
Sour Cream/Greek Yogurt
Cilantro
Avocado
Queso Fresco (or other cheese)

Method:
Heat the pot over medium heat, then add the olive oil. Saute the onions for a few minutes, then add the garlic.

When fragrant, add the stock, tomatoes, beans, corn, jalapeño. Bring to a boil, then simmer over low heat for 20-30 minutes.

Serve warm, garnish to your discretion, and enjoy.

Note: If you would like a creamier soup without the cream, you can add cannellini (white) beans and blend either the entire soup, or half of it for a thicker, chunkier consistency.

Nutrition Facts

Serving Size 223 g

Amount Per Serving

Calories  143 Calories from Fat  26

% Daily Value*

Total Fat  2.9g 4%

Cholesterol  0mg 0%

Sodium  276mg 12%

Total Carbohydrates  22.6g 8%

Dietary Fiber  8.3g 33%

Sugars  2.0g

Protein  8.1g

Vitamin A 1% • Vitamin C 8% Calcium 6% • Iron 15%

Nutrition Grade A

Shrimp, Chicken and (Soy) Chorizo Paella

I tear up in the kitchen, leaving a ton of dishes in my wake. So tonight, I figured the solution would be a one pot meal. I just purchased some soy chorizo from Trader Joe's, not necessarily for the nutritional benefits, but because a package of D'Artagnan chorizo would run me $11, as opposed to the $2 I spent on the healthier, meatless version. From there, paella was on my mind. Despite the lack of saffron, I figured I could (somewhat) make up for this with some cayenne pepper and paprika. I can not understate the amazingness that is saffron threads, though, and s, if you have the means and accessibility to saffron, then use it.

My paella still came out well. I can provide an approximation of the recipe (one that really just exists in my mind). But the pictures are the best part.

Shrimp, Chicken and (Soy) Chorizo Paella

Ingredients:

3 chicken thighs

handful of frozen shrimp, tail removed

1/2 package of soy chorizo
2 cups cooked rice, or 1 cup uncooked rice (preferably arborio or another short grain rice, but I used long grain white rice this time)
1/2 cup chicken broth, or 2 cups if using uncooked rice
2 cloves garlic, sliced paper thin
1 anchovy fillet, diced
1 1/2 cups grape tomatoes (or a can of diced tomatoes)
1/2 spanish onion, brunoised (small dice)
1 T olive oil/bacon grease/animal fat
2 bay leaves
Saffron
Cayenne Pepper
Paprika
Salt
Pepper
Parsley

Method:

Add the olive oil/bacon grease/animal fat to a large pot/dutch oven/cast iron pan and sear the chicken thighs, then remove. Add the garlic to the pot. When fragrant, add the diced anchovy and onion and cook until the onions are translucent. Crush the grape tomatoes and add them to the pot. Lower the heat and allow to stew and caramelize.

If using uncooked rice, add 2 cups of the rice and 4 cups of chicken broth to the pot. If using cooked rice, add 1/2 cup chicken broth and 2 bay leaves and saffron to the pot and let simmer for 5 minutes. Cut the chicken meat off the bone, dice up and add to the pot, along with the soy chorizo (removed from the casing). After 10 minutes of simmering, add the cooked rice and mix well. Add cayenne pepper, paprika, salt and pepper to taste.

Top with shrimp and parsley, cover and let the heat from the paella warm the shrimp.