Mixed Greens Pot Liquor Soup

If you haven’t tried this Southern favorite, you’re missing out on an amazingly simple and comforting dish. Nothing warms up a cold evening and says home like a steaming bowl of this delicious soup, which, by the way, has only a trace amount of fat and is packed with fiber, protein and healthful nutrients.

While it’s perfectly acceptable to make this scrumptious soup using (well-cleaned) fresh greens and soaked black-eyed peas, busy folks will appreciate whipping together this comfort food in about five minutes using canned and pre-packaged ingredients. (Allow for additional cooking time).

Ingredients:

1 can lightly seasoned turnip greens (I use Glory Foods brand greens)
1 can lightly seasoned collard greens
1 can low-sodium black-eyed peas
1 12-ounce package of lean cubed ham (more or less is fine)
½ medium-sized onion, minced or finely chopped
1 32-ounce carton of reduced sodium chicken broth
1 32-ounce carton of reduced sodium beef broth
Red (cayenne) pepper to taste
Splash of red-wine vinegar (optional)

Stir together all ingredients into a large pot or Dutch oven. Bring to a rapid boil, then reduce heat to a low-boil or simmer for a minimum of thirty minutes. The longer this soup cooks, the better it tastes, as the flavors continue to marry. I’ve cooked it as briefly as a half-hour and it’s delicious, but it’s even tastier (or I’m hungrier!) after it simmers an hour or two. Refrigerate leftovers—still yummy the next day!

Serve with corn muffins or cheddar cornbread to soak up all that delicious pot liquor.

What is Pot Liquor?


Pot liquor (sometimes spelled pot likker) is simply the broth that remains after cooking greens. Since I’ve used canned ingredients in this quick-and-easy recipe, the addition of chicken and beef broths provide additional flavor and liquid to create sumptuous pot liquor.

Why Eat Greens?

Collard greens, turnip greens, beet greens, mustard greens and dandelion greens have long been staples in the Southern and Appalachian diets, but they’ve recently garnered new attention as nutrition powerhouses that promote weight-loss and increase health. Only one-half cup of collard greens contains more calcium than a cup of milk! In addition, greens are chock-full of vitamins A, C and B6, as well as potassium, lutein, folate and magnesium. These nutrients and anti-oxidants help protect against heart disease, cancer and eye diseases like cataracts and age-related macular degeneration.

SPICY BLACK BEAN SOUP with TORTILLA CHIPS

Need a quick lunch or dinner idea for two? Four? More? This hearty soup and side easily doubles—or triples—and can be on the table in a flash. (Easy to pack for lunch the next day, too)!

INGREDIENTS:

1 15 oz. can no-salt-added black beans (do not rinse)
1 10 oz. can tomatoes and green chiles
1 small onion, chopped
¼ cup fat free sour cream, plus two teaspoons for garnish
1 teaspoon 40% reduced sodium taco seasoning
2 Tablespoons reduced fat shredded Mexican cheese blend

TORTILLA CHIPS:
2 (one each) whole wheat, high-fiber, low-carb tortillas
½ teaspoon 40% reduced sodium taco seasoning

DIRECTIONS:
Set oven to broil. Chop onion and place in medium saucepan. Add juice from tomatoes and sauté until onion begins to soften. Meanwhile, cut tortillas into quarters. Place on broil pan lightly misted with non-stick cooking spray, like Smart Balance Omega-3. Lightly dust with ½ teaspoon taco seasoning. Place under broiler for 3-5 minutes. Now, add beans and tomatoes to onions in saucepan. Stir in ¼ cup fat free sour cream and 1 teaspoon taco seasoning. Stir well and bring to a boil. Remove tortilla chips from oven, turn over, and return to oven. Turn the oven off and allow tortilla chips to “toast and dry” in the hot oven, approximately three minutes. Ladle soup into two bowls, topping each with a tablespoon of cheese and a teaspoon of sour cream. Serve with hot tortilla chips. Counts as protein (black beans, tortillas), fast carb (sour cream, tortillas), and slow carb (beans, tomatoes).

WHY HOMEMADE TORTILLA CHIPS?
Besides the fact that they really taste much better, homemade baked tortilla chips (when using the whole wheat, high-fiber, low-carb tortillas) add as much as five additional grams of protein per tortilla (four large chips). Their high fiber content is more filling than bagged tortilla chips. We like LaTortilla Factory Low Carb High Fiber Original Whole Wheat tortillas, which have seven grams of fiber and five grams of protein per tortilla. Fiber and protein are important factors in weight loss.