This recipe was originally a heavier chili. I lightened it up into a bisque with some additional calcium-packed ingredients, as well as adding crab meat for a lean protein, along with the beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but still a 20-minute or less prep time.
3 medium shallots, minced
2 garlic cloves, minced
1 yellow bell pepper, cored, seeded and chopped fine
2 teaspoons olive oil
1 15-ounce can kidney beans, rinsed and drained
2–3 Tablespoons chili powder
1 6-ounce can tomato paste
1 1/2 cups vegetable broth, low sodium
8 ounces jumbo lump crab, shells removed
1/2 cup evaporated nonfat milk
2 Tablespoons dry sherry
salt and freshly ground pepper to taste
Flat leaf parsley to garnish, optional
Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce temperature to a simmer and continue cooking for about 8 minutes.
Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings.
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.