Minestrone Soup :sans noodles:

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2T extra virgin olive oil
1 medium sweet onion, chopped & sauteed
4c vegetable stock
2-3T minced garlic
2 15oz cans of tomatoes, drained
– I use 1 can of petite diced and 1 can of fire roasted. Then puree the fire roasted.
2 15oz cans of mixed veggies
– low sodium. I prefer carrots, celery, potatoes, green beans, corn, lima beans…you pick.
1 15oz can great northern beans, drained
1 15oz can garbonzo beans, drained
2 15oz cans of kidney beans, drained
– I prefer one each of light and dark red.
1T dried parsley
1-1/2t dried oregano
1t sea salt (or to taste)
1/2t ground black pepper
1/2t dried basil
1/4t dried thyme
8oz chopped frozen spinach

PREP
1. Add EVOO to medium pan. Sautee onion till it’s translucent.
2. Add everything to your crockpot.
3. Cook on high for 3-4hrs or on low for 6-8hrs.
– If cooking on your stovetop, bring to a boil and then drop the temp to simmer for 40 minutes.

– DO NOT SUBSTITUTE CHICKEN BROTH….it’s not the same.

Served with french or corn bread and parmesan.

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Salsa -> FRESH

INGREDIENTS

12 roma tomatoes
1 large sweet onion1 large green pepper
1 small orange or green pepper
1 small-medium yellow or white pepper
3 small jalapeno peppers
1/4c white vinegar
2-3T minced garlic
2T lime juice
1/4c light brown sugar
1t salt
1t black pepper

PREP

1. Dice/chop/puree veggies how ever you like. Mix in the rest of the ingredients.
2. ENJOY!!!
3. Keeps for about 1 week and/or freezes great!

Refried Beans

INGREDIENTS

3c dry pinto beans, rinse to clean
water, veggie broth, chicken broth (you choose!)
1/2 medium onion, don’t chop…just peal outside layer/skin
2T minced garlic or 4 garlic cloves. If using garlic cloves, remove skin and add whole.

OPTIONAL

cilantro, dry or fresh
black beans instead of or in addition to pinto
salt
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PREP

1. Add beans to slow cooker. Add enough water/broth to fill the slow cooker 3/4 of the way full. Add onion and garlic (as well as any other additional items).
2.¬†Cook on low until beans are soft, about 8-10 hours OR about 6hrs on high…stir occasionally during cooking process. You may have to add more water/broth as beans absorb liquid, so check on them periodically.
3. Strain beans or pour off juice; saving the juice in a separate bowl.
4. Use a hand blender/pureer to mash the beans. Add additional juice as needed for the consistency you want. You’ll want to leave them slightly runny because they will thicken as they cool off.