Tag Archives: White Beans

Cabbage, Potato, and Tomato Soup in the Crock Pot!

Another winning recipe from my friend DeAnna!:


D suggested adding the juice and zest of one lemon plus 1/4 cup of golden raisins to help the “good sour.”  I did add the lemon juice but not the raisins.  I also added a can of white beans for protein and 3 choggia beets.  I omitted the butter/margarine and just threw everything in my crock pot and cooked it on low for 9 hours.

  • 1 onion, chopped: $0.25
  • 3 potatoes, diced: $0.71
  • 3 stalks celery, chopped: $0.36
  • 3 cloves garlic, minced: $0.15
  • 4 cups veggie broth: free (homemade)
  • 1/2 head cabbage: $0.75
  • 1 (28 ounce) can whole tomatoes with basil, undrained and chopped: $1.99
  • 1/2 cup ketchup: $0.16
  • 1 teaspoon hot sauce: $0.05
  • 1 teaspoon Italian seasoning: $0.05
  • 1 can white beans: $0.89
  • 3 choggia beets: $1.39
  • 1 lemon: $0.50

=$7.25/12 servings


Cheap, low in calories, and still comforting on a snowy February night, it doesn’t get any better than this!

Chili Verde

There’s no doubt that chili (sin carne) is a vegetarian staple.  Without the meat it’s still hearty enough and recognizable enough to please omnivores and vegans alike.  But, of course, variety is the spice of life, so I’ve been thinking about developing a veggie version of a white chili or green chili recipe for some time.  When I had some friends over for my birthday this week, it was the perfect chance to test my idea, and I was happy with the results.

Before leaving for work I threw the following into my crock pot:

  • 1 can chickpeas, drained
  • 1 can cannellini beans, drained
  • 1 can corn, drained
  • 2 cans green chiles
  • 1 onion, chopped
  • 2 cloves garlic, chopped
  • 4 fresh jalapenos, chopped
  • 2 small zucchini, cubed
  • 1 pound button mushrooms, sliced
  • 4 cups veggie broth
  • 1 teaspoon oregano
  • 1 teaspoon cumin

I let that cook on low for about 7 hours (or you could cook it on high for just a few hours).  When I got home, it was a bit soupy, so I added:

  • 1/2 cup quinoa

…and let it cook for another hour.  That soaked up the extra broth and added exactly the textural dimension it needed.

Feel free to garnish it with fresh cilantro, lime juice, crushed tortilla chips, Tofutti sour cream, etc.

  • 1 can chickpeas: $0.89
  • 1 can cannellini beans: $0.89
  • 1 can corn: $0.49
  • 2 cans green chiles: $1.58
  • 1 onion, chopped: $0.25
  • 2 cloves garlic, chopped: $0.10
  • 4 fresh jalapenos, chopped: $0.80
  • 2 small zucchini, cubed: $1.40
  • 1 pound button mushrooms, sliced: $1.99
  • 4 cups veggie broth: $1.99
  • 1 teaspoon oregano: $0.02
  • 1 teaspoon cumin: $0.02
  • 1/2 cup quinoa: $0.67

=$11.09/8 servings


PS: Kudos to my friend Kate for bringing over homemade guacamole and pico de gallo.  They were delicious!!!

Sandwich Challenge!

I’ve been back in school for just three weeks, and I’m already complaining that I don’t have enough good sandwich ideas.  There are vegetarian cold cuts on the market, but I find them terribly disappointing.  They have a strong wheaty flavor and grainy texture.  Vegan BLTs are delicious, but tomatoes make for a soggy sandwich unless you plan to eat it right away, so that’s not the best candidate for taking to school.  I love a good hummus-and-veggies sandwich or, of course, the classic PB&J, but those are starting to get old.  What is a vegan to do?  Well, I decided to stop complaining and challenge myself to come up with some new ideas.  I started by trying to think of new twists on sandwiches that I’ve enjoyed in the past.  I thought of a chickpea salad that I’ve made a couple of times: http://www.food.com/recipe/insanely-easy-chickpea-salad-147439

It was good, but I decided that I would like it better with white beans.  Then I decided to add other Tuscan flavors to make it more exciting.  Here’s what I came up with:

Tuscan White Bean Salad

  • 1 can white beans
  • 1 can artichoke hearts, chopped
  • 1/4 cup sun-dried tomatoes, sliced
  • 2 tablespoons Italian flat-leaf parsley, chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 2 cloves roasted garlic
  • juice of 1 lemon
  • salt and pepper to taste

Drain and rinse the white beans, then dump them into a bowl and mash them about halfway with a fork or other mashing implement.  Stir in the artichoke hearts, sun-dried tomatoes, and parsley.

In another, smaller bowl, whisk together the oil, vinegar, garlic, lemon juice, and salt and pepper.  Pour over the bean mixture and stir well.  Taste, and adjust the amounts.

Enjoy on bread or a bed of field greens or stuffed into a tomato.

  • 1 can white beans: $0.89
  • 1 can artichoke hearts, chopped: $1.99
  • 1/4 cup sun-dried tomatoes, sliced: $0.49
  • 2 tablespoons Italian flat-leaf parsley, chopped: $0.60
  • 2 tablespoons extra-virgin olive oil: $0.10
  • 1 teaspoon balsamic vinegar: $0.03
  • 2 cloves roasted garlic: $0.10
  • juice of 1 lemon: $0.25

…all from Trader Joe’s

=$4.45/5 sandwiches = $0.89 + $0.31 for bread


Try buying anything for $1.20 in the campus cafeteria.

Later I remembered that, this being the 21st century and all, there isn’t a problem that Google can’t fix, so I Googled “Vegan Sandwiches” and found this list of 50 mouthwatering ideas.  The names of the sandwiches are pretty funny too.  Check it out:


Then, as if she had been reading my mind, my lovely former professor/colleague/mentor/good friend DeAnna posted this recipe for a sweet potato spread on my Facebook wall:


Thanks, DeAnna!  I can’t wait to blog about that.

And now I am issuing myself a challenge.  I’m going to TRY to try a different vegan sandwich every week from now until I get too crazy busy grading final papers.  Ideas are welcome!