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sherry vinegar

Black Bean Soup

By Jen

Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

p.s. If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’.

Print Recipe
Black Bean Soup
bowl of black bean soup
Course Soups & Stews
Servings
Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt
Course Soups & Stews
Servings
Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt
bowl of black bean soup
Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.
  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.
  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.
  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Filed Under: Recipes Tagged With: easy, fall, quick

Easy appetizers: Salad-on-a-Skewer & Sprigs in a Blanket

By Jen

So much entertaining this time of year, right? I looove it, but I don’t want to spend the holiday season stuck in the kitchen! If you happen to party with me this time of year, you’ll probably see these quick and easy appetizers make an appearance.

Salad-on-a-Skewer and Sprigs-in-a-Blanket (a.k.a. prosciutto-wrapped asparagus) are a breeze to make, and also pack in a lot of veggies. And, let’s face it – it’s nice get a few veggies in this month in between all those Christmas cookies. These appetizers are also free of refined carbohydrates (unlike the usual appetizer choices full of bread and crackers).

Salad-on-a-Skewer:
I used the small bamboo skewers, and loaded each with a chunk of roasted beet (you can skip the roasting yourself and use the precooked), a few leaves of baby spinach, and a chunk of blue cheese (I found some Danish blue cheese that was firm enough to hold up to being skewered). Last, I drizzled them with some sherry vinaigrette (recipe below – makes a big batch to keep for other meals and salads during the week).

Sprigs-in-a-Blanket:

Works best with thick asparagus spears, but I could only find thin ones at my supermarket, so I just wrapped two sprigs in each. Spiral wrap a proscuitto slice around the asparagus, and cook on a baking sheet at 450F until prosciutto is crispy (5-8 minutes). Halfway through cooking, rotate the spears for even cooking.

Print Recipe
Sherry Vinaigrette
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
  • 2 teaspoons dijon mustard
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup sherry vinegar
  • 1/2 cup extra virgin olive oil
Course Appetizers, Salads & Side Dishes
Servings
Ingredients
  • 2 teaspoons dijon mustard
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup sherry vinegar
  • 1/2 cup extra virgin olive oil
Instructions
  1. Add all ingredients except olive oil to a bowl or jar and whisk to combine. Slowly drizzle in olive oil, a little bit at a time, whisking to combine. This makes a large batch, leaving you plenty for the rest of the week.

Filed Under: Recipes Tagged With: easy, entertaining, quick

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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Beating the midweek slump with these easy taco bow Beating the midweek slump with these easy taco bowls.😍🎉 These bowls are a great example of #simplenutrition - that eating for health can be (and ideally should be):
✔️ delicious
✔️ satisfying
✔️ easy, unfussy
✔️ flexible (especially key when you're getting meals on the table for an entire household)

This meal is a balance of protein, fat, and carbs, and includes plenty of colorful, fiber-rich plant-y foods and vegetables. #balancedplate

It came together easily because I incorporated leftovers and batch-cooked foods. Lazy #mealprep for the win! 🎉

Check out my stories for all the details, but here's the gist:

👉 ground turkey (and leftover diced onion and pepper) cooked in taco spices
👉 creamy buttermilk red cabbage slaw
👉 light red kidney beans (from freezer batch-cooking stash)
👉 fresh cilantro and a squeeze of lime #zing
👉 Trader Joe's quinoa chips crumbled on top for some satisfying #crunchfactor (because a variety of textures in a meal really satisfies! #kitchenskills)

#ditchthediet #honoryourhunger #nutritiousisdelicious #nourishednotfamished
#eatingskills #tinyhabits #behaviorchange #juststart #practicenotperfection #mealprep #mealplan #recipe #tacos #plantforward #macrobowl #feedingmyfamily 
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Cheers to trying new things.🎉 What new things a Cheers to trying new things.🎉 What new things are you trying this weekend? #growthandchange 
I cooked some #wholegrain teff this morning, and topped it with banana, toasted walnuts, Greek yogurt, honey, cloves, nutmeg, and cinnamon. Pretty tasty!

not pictured: some turkey bacon in the side 😍

I am going to continue to experiment with different cooking methods with this grain, and see what the fam and I like best.🙂

#teff  #wholegrainssamplingday #intactgrain #slowcarbs #gi #balancedplate #homecooking #recipe #kitchenskills #weekend #realfoodmadesimple #flavorfirst  #nutritiousisdelicious #carbs #protein #fat 
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If you're looking to ditch the nutrition overwhelm If you're looking to ditch the nutrition overwhelm, give a #balancedplate approach a try. It's an easy way to adopt a way-of-eating that helps you:

✔️ meet your energy and nutrient needs to keep you feeling energized from one meal to the next, and also serve your longer-term health goals (no obsessive tracking or counting necessary!)
✔️ build satisfying meals that taste good *to you* #youdoyou
✔️ And it frees up your energy and headspace to *enjoy* eating your meals (instead of stressing over them).

Think you'll give it a try?
👉 start with foods you actually enjoy eating
👉 aim to include protein, a slow-acting fiber-rich carb, plenty of veggies, and some healthy fats in your meal
👉 aim for non-starchy veggies to equal about 2x amount of your carb (Don't be rigid about it.)
👉 No, you don't have to eat a balanced plate 100% of the time. That's unrealistic, and unnecessary. #thatslife
👉 Savor the meal, enjoy the experience. Put down your fork now and then between bites, and take a few breaths. This not only enhances the experience, but also helps you be more in tune with your hunger and fullness cues. 

❓
Have you tried this approach?
If you have, how did you make it work for you?
What did "flexibility" look like for you?

❓
If you haven't tried this before, do you think this could help simplify mealtime and nutrition for you? 

🌟Check out my stories highlights ("Make Healthy Changes Stick") for all the details on the balanced plate lunch in my pic! 📷

#eatingskills #simplenutrition #honoryourhunger #ditchthediet #veggies #protein #fat #carbs #slowcarbs #nourished #nourishednotfamished 
#healthy #healthyhabits #ilovefood #healthymadeeasier 
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I'm here for the basics *that work*. How 'bout you I'm here for the basics *that work*. How 'bout you??

Sounds too simple to be true, but the basics *do* work. 

❓
👉 Which basic are you already dialed into?
👉 Which basic are you working on?
👉 Which basic could you use some support and coaching with?

❓
👉 'Fess up: which ones on the left side have you tried? 

Me?
✔️ I am pretty dialed into the food basics, and a balanced plate that works for me. (FYI, didn't happen overnight!)
✔️ I love to walk, and do it almost daily. I do resistance training regularly.

🤷‍♀️ I'm working on chilling out at mealtime and slowing down. #eatingskills

🤷‍♀️ I'm a work in progress on sleep. Slowly improving. 

🤦‍♀️My quick-fix fail?  I tried ignoring my hunger cues. Epically backfired.

Which basics are you embracing? 
Which #quickfix strategies have you ditched for good, and why?

#basics #everythingisconnected #nourished #nourishednotfamished #honoryourhunger
#realfood #sleep #recovery #movement #strengthtraining #resistancetraining #walking #moveyourDNA #stressrelief #exhale #breathwork #circadianrhythm
#circadianhealth #ditchthediet #behaviorchange #behaviordesign #tinyhabits 
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