Frugal Recipe: Black Bean & Sausage Soup

By Helen Chin Lui of The Healing Place in Medfield, MA http://healingplacemedfield. com

Soups are wonderful and they really don’t take a lot of time to make. Most of the time is to making it is the actual cooking time.  Most soups really do not require a recipe, just a little imagination and checking to see what you have on hand. The base for all soups is a stock, celery, onion and carrots. From here you can add just about anything.  Feel free to add or subtract any ingredient to this recipe.
  • Prep Time: 30 minutes
  • Cooking Time: 30-60 minutes
  • Serves: 12 people easily
  • c - cup
  • t – teaspoon
Recipe can be  halved.

  • 2 cans 16 oz of black beans
                Note: or 1 bag of 16 oz dry black beans, soaked overnight
                Note: you can also use other beans, such as red, cannelloni, navy
  • 2 cans, 16 oz of canned corn, drained
               Note: you may use 3 cups of frozen corn or 3 medium, shucked, fresh corn
  • 6-8 links of either mild or hot chicken (sausages are cooked)
             Note: May omit sausages for a vegetarian dish
  • 2 sliced, large stalks of celery including leafs
  • 1 medium, chopped, onion
  • 3 large or 4 medium, sliced, peeled carrots (you may also use half bag of baby carrots)
  • 4-5 c of either canned low sodium and low fat, chicken or vegetable stock
          Note: You can make homemade chicken stock by placing 12 cups of water with a 4-5 lb chicken and cook over medium to low heat for 45-1 hour (skim and dispose any form on top.) You can reserve chicken meat for another recipe or add some to your soup
  • 5 c water
  • 1 small, washed and chopped, kale (or a ¼ bag of chopped kale)
  • 1 8oz canned, chopped tomato (or 5 medium, peeled, chopped fresh tomatoes)
  • 1/3 c of chopped cilantro
  • 1-2 t of chili powder
  • 1 t cumin powder
  • 4-5 chopped, garlic
  • 1 t salt and pepper (omit salt if you using sausages)
In a large stockpot add all of your ingredients. (If you feel there is not enough stock in the pot add another cup of stock or water.) On high heat bring to a boil. Skim any form on top and dispose. Turn heat down to low and simmer until beans are tender. If you are using canned beans, cooking time is about 30 minutes. If you use dry beans, increasing cooking time by another 30 minutes (60 minutes total.) To test, sample the soup. For a little more bulk you may top soup with either white or brown rice. Once plated, you may also add more cilantro and if you choose, some sliced avocado. Enjoy!

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