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Soups & Stews

Your Healthiest You Super Power Soup

Serves 6 

Ingredients:

1 parsnip, peeled and cut into a small dice

1 carrot, peeled and cut into a small dice

2 celery roots, peeled and cut into a small dice (can substitute more regular celery)

2 ribs of celery, chopped

2 large onions, peeled and cut into a small dice

4 cloves of garlic, minced

1 large can diced tomatoes (the big sized one)

1 box of vegetable stock

Juice of 1 lemon

Mix of sage, thyme, and parsley, chopped finely – about 1/2 cup total (reserve some chopped parsley for serving)

2 teaspoons turmeric

1 teaspoon cayenne pepper

Salt and pepper, to taste

Olive oil

  

Directions:

1. Coat bottom of a large soup pot with olive oil and bring to medium heat

2. Add onions and garlic and cook 3-5 minutes, till translucent.

3. Add all remaining chopped vegetables, spices, salt and pepper to the pot and continue to cook for 5-7 minutes.

4. Add liquids, canned tomatoes and stock and bring to a boil.

5. Once boiling lower to a simmer and add chopped herbs (leave some remaining for serving) and lemon juice.

6. Taste and add more salt and pepper as needed.  You may also want to add additional water to the pot depending on how thick or thin you want your soup.

7. The soup is finished when all the vegetables are soft and cook until you can easily stab them with a fork (about 25 minutes total cooking time).

8. Serve with chopped parsley and enjoy!  This soup freezes well and you can also add beans such as garbanzo or navy for additional protein.

 

Deb’s Three-Bean Chili

Ingredients:

1 tablespoon vegetable oil

1 humongous onion, diced

1 15-ounce can of pinto beans, drained and rinsed

1 15-ounce can of black beans, drained and rinsed

1 15-ounce can of kidney beans, drained and rinsed

1 28-ounce plus one 15-ounce can diced tomatoes

1 cup water or stock

2 tablespoons chili powder

1 1/2 teaspoons cumin

1 teaspoon ground coriander

1 tablespoon unsweetened cocoa

1 minced chipotle in adobo, from a can, or if your store is out, ahem, 1/4 teaspoon cayenne will do (the amount here will add a nice kick so tune it up or down according to your tastes; the type and brand of chili powder you use will also affect the heat)

Salt and pepper, to taste

Sliced green onions, for garnish

Ingredients you might add, if you are not me: Peppers or ground beef (with the onions), fresh cilantro (stirred in at the very end)

Directions:

1. Heat vegetable oil in a large pot, adding diced onion and sauteing until browned.

2. Add beans, tomatoes, water or stock and spices, including cocoa, all at once, letting mixture simmer for about 30 minutes, stirring occasionally.

3. Adjust seasonings to taste.

 

Southwestern Vegetarian Bean Chili

Prep Time: 10 minutes
Cooking Time: 20 minutes
Serving Size: 8 servings

Ingredients:

1 cup red onion, chopped

1 cup celery, chopped

3 15-ounce cans of pinto, kidney or black beans (or a mix of all three), drained

2 14-ounce cans Mexican-style tomatoes, chopped

1 16-ounce bag frozen mixed vegetables

1 tablespoon lime juice

2 teaspoons chili powder

2 teaspoons cumin

1/2 cup cilantro, chopped

 

Directions:

1. Lightly spray a 3-quart saucepan with nonstick cooking spray; heat over medium heat until hot.

2. Add onions and celery; sauté 5 minutes.

3. Stir in remaining ingredients except cilantro. Cover and simmer 15 minutes. Stir in chopped cilantro and serve immediately.

 

Spicy Black Bean Soup

(takes 15 minutes max)

Ingredients:

1 can organic black beans

1/2 small onion or shallot

2 garlic cloves chopped up (optional)

2 Roma Tomatoes (or whatever you have)

1 cup water or broth if preferred (water is easy, i don’t always have veggie/chicken broth)

Handful of chopped Cilantro

1/2 lime, squeeze out the lime juice

1 tsp olive oil

1 tsp hot sauce or jalapeno pepper (if you like it HOT!)

1 tsp ground Cumin

Pinch of Tumeric

 

Directions:

1.Throw all the stuff in a blender. Mix up, but don’t over-mix if you want it chunky.

2. Pour into a saucepan on the stove. Heat and eat!

3. Add salt & pepper to taste!

Roasted Vegetable Soup

Serves 4 to 6

Ingredients:

1 head cauliflower, broken off into small chunks

4 small-medium turnips, quartered (don’t worry about peeling them)

4 cloves of garlic, smashed with the back of your knife

4 baby onion (or 1 small onion), sliced lengthwise

2 small potatoes (mine were the size of a clementine)

2-3 tablespoons olive oil

salt and pepper

1/2 cups – 1 cup water (or chicken or veggie stock)

Garnishes: flavored sea salts, herbs, croutons, drizzle of oil (almond, avocado, pumpkin – your preference).

 

Directions:

1.  Preheat the oven to 375F.

2.  Place all the vegetables on a baking sheet or in a pan in one single layer and drizzle with olive oil.

3.  Season with salt and pepper.

4.  Roast until golden brown, about 30-40 minutes. Let cool to room temperature.

5.  Add about 1/2 cup water or stock and puree in a blender or with an immersion blender.

6.  Check if the consistency and seasoning are to your liking and adjust accordingly.

7.  Serve with croutons and garnishes of your choice.

 

 

Senegalese Eggplant Stew

(My host mom made this for me when I studied abroad in Senegal.)

 

Ingredients:

1 medium or large eggplant

1 medium yellow onion, diced

½ cup carrots, sliced into thin rounds (optional)

1-2 cloves garlic

1 egg

1 can tomato paste

Salt and pepper to taste

 

Directions:

 1. Peel the eggplant and cut into chunks about ¾ thick.  Just cover with water and cook over medium-high heat until eggplant is brown and begins to soften. 

2. Meanwhile, in a medium-sized pot, saute the onions, garlic (and carrots) with salt & pepper until onions are translucent.  Set aside.

3. When the eggplant is soft and browned, add the tomato paste and onions/carrot mix back in.

4. Mix well and bring to a boil.

5. Push the veggies aside and make a small pocket.  Crack the egg into the pocket and leave it alone to poach – or for a thicker stew, stir the egg in as it’s cooking.

Lentil Stew

Cooking Time: 70 minutes

Yield: 4-6 servings

Ingredients:

1 cup red lentils, rinsed

4 cups stock

1 cup chickpeas, cooked

1 onion, diced

2-3 parsnips

2 cups butternut squash, cubed

2-3 cloves garlic, or more to your taste

2 tablespoons cumin

1 tablespoon curry powder

1 tablespoon coriander

salt and pepper

juice of one lemon
Directions:

1.  Place the lentils in a pot with 4 cups of stock

2.  Bring the liquid to a boil and skim off any foam with a spoon.

3.  Chop parsnips, onion, squash and garlic. Add them to the pot with the cumin, curry and coriander.

4.  Cover, reduce to a simmer and cook for 1 hour, stirring occasionally. The more you stir, the creamier it will be. Half way through, add the cooked chickpeas, and any cooked animal protein, if desired

5.  At the end, season with salt and pepper and garnish with lemon and/or chopped parsley or cilantro

Kale, Fennel and White Bean Soup

Ingredients:

1/2 large Spanish onion

3-4 cloves sliced garlic

1/4-1/2 cup extra virgin olive oil

1-2 tbs fresh thyme (off the stem and finely chopped- rosemary, sage, marjoram or basil all work if you prefer)

1 head fennel (no stems or core)

1 can organic Cannellini (white) beans or 1-2 cups freshly prepared white beans

1 (16 oz) container organic chicken broth

2-3 tbs Bragg liquid aminos (optional)

4 cups chopped fresh kale

salt and black pepper to taste

fresh squeezed lemon and parsley to serve

grated Parmesan/Provolone/Romano cheese (optional)

 

Directions:

1.  Add chopped fennel, onion and garlic into ROOM TEMP olive oil in large soup pot

2.  Set stove on low medium until all  warm together (this allows the flavor infuse into the oil)

3.  Once they’re sweating add the beans, thyme (herbs) and kale

4.  Fold and coat the kale in the oily mixture

5.  Add sea salt and fresh black pepper

6.  Pour in organic chicken broth and liquid aminos

7.  Increase heat to high and cover

8.  Once it is boiling reduce heat and allow to simmer for 40 minutes

9.  Serve with a squeeze of fresh lemon, parsley and cheese (optional)

 

Green Lentil Soup

Prep Time: 10 minutes

Cooking Time: 45 minutes

Yield: 5 servings

 

Ingredients:

1 cup green lentils

1 medium onion, diced

1 carrot, diced

1 stalk celery, finely chopped

4 cups spring water or vegetable stock

1 bay leaf

1/2 teaspoon sea salt

1 tablespoon chopped parsley

1 tablespoon olive oil

1 teaspoon basil

1 teaspoon rosemary

squeeze of lemon or 1 tablespoon umeboshi vinegar

 

Directions:

1.  Spread lentils on a flat surface and pick out any stones, then wash and drain them.

2.  In a soup pot, warm the oil over medium heat.

3.  Add onion and cook 5 minutes or until translucent.

4.  Add carrot and celery and continue to sauté 3-5 minutes.

5.  Spread lentils on top.

6.  Add water and herbs. Bring to a boil, reduce the heat to low, cover and simmer for 45 minutes or until

lentils are tender.

7.  Add chopped parsley, salt, and a squeeze of lemon juice or umeboshi vinegar.

8.  Simmer another 2 minutes and serve.

 

Variations:

Add a small piece of kombu, rinsed.

 

 

Winter Squash Stew

Prep Time: 5 minutes

Cooking Time: 15 minutes

Yield: 4 servings

 

Ingredients:

1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)

1 onion

2 cloves garlic

veggie or chicken stock

2 teaspoons curry powder

1 1/2 teaspoons cumin

 

Directions:

1.  Sauté finely minced onion and minced garlic in a splash of olive oil.

2.  Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion.

3.  Boil until tender.

4.  Mash or blend in blender until smooth and return to the pot to heat through.

 

Variations:

You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish.

 

 

French Onion Soup

Prep Time: 5 minutes

Cooking Time: 30 minutes

Yield: 4 servings

 

Ingredients:

4 onions, sliced into half-moons

whole-grain croutons or toasted bread

3-4 tablespoons soy sauce or dark miso (hatcho)

1 teaspoon oil, sesame or olive

4 cups water

 

Directions:

1.  Sauté onions in oil until they start to brown.

2.  Add water, bring to boil. Lower the heat and simmer for 20 minutes.

3.  Add soy sauce or diluted miso. Simmer for 3 minutes longer.

4.  Float a few croutons or toast on top of the soup just before serving.

 

 

Clear Vegetable Broth With Noodles

Prep Time: 5 minutes

Cooking Time: 10-15 minutes

Yield: varies

 

Ingredients:

Vegetable stock can be made from carrots, onions, sometimes just a touch of burdock, and other naturally sweet vegetables. It may also be made from wilted vegetables or vegetable parts that are not ordinarily eaten. These include cabbage hearts, pea pods, cornhusks, vegetable cores, or tough outer leaves. Avoid greens that lend a bitter taste, such as carrot tops, spinach, or Swiss chard. Refrigerate these odds and ends in a container and when enough have accumulated, make a stock.

 

vegetable parts, cut into small pieces

spring water to cover

udon noodles

tamari

 

Directions:

1.  Boil vegetables in water for 5-10 minutes.

2.  Remove the vegetables and add the udon noodles.

3.  Cook 5-8 minutes or until done.

4.  Add tamari to taste.

 

Variations:

Garnish with thinly sliced scallions and/or nori seaweed cut into strips or rectangles.

Season with ginger juice. While the noodles are boiling add some fresh vegetables cut into thin attractive pieces for added taste and a crunch.

 

 

Bone Marrow Healing Soup

Cook Time: 8-10 hours

Ingredients: 

1 Broken or cut bone, with some meat attached (always from organic, pasture-fed animals)

1 piece kombu seaweed

Seasonal Veggies

Sea Salt

Variety Organic Herbs

Directions: 

1.  Boil in water the bone and kombu seaweed for 7-8 hours

2. Add seasonal veggies and continue to boil everything for 1-1.5 hours

3.  Add Sea Salt and Organic Herbs to taste.  Serve Hot.

 

 

Chilled Summer Carrot Soup

Yield: Serves 6

Ingredients: 

2 tablespoons olive oil

2 pounds carrots scrubbed and chopped (no need to peel)

1 large onion, finely chopped

6 garlic cloves, peeled

4 cups (about) canned vegetable broth or water

Juice and zest of one lemon

1 tablespoon of raw or good quality honey

Salt and pepper

Fresh ground nutmeg (optional)

Chopped fresh parsley

 

Directions: 

1. Heat oil in heavy large saucepan over medium heat. Add carrots, onion, garlic, lemon zest and nutmeg and sauté until onion is translucent, about 8 minutes.

2. Add 3 1/2 cups broth. Cover and simmer until carrots are very soft, stirring occasionally, about 30 minutes.

3. Puree soup in batches in blender or use a hand immersion blender right in the pot (easiest).

4. Return soup to same saucepan. Mix in lemon juice and honey. Season to taste with salt and pepper. Thin to desired consistency with more broth. Let it come to room temperature or cool in the refrigerator (depending how you like it). Top with parsley upon serving. Enjoy!

 

 

Easy Red Lentil Soup with Lemon

Yield: 4 servings

Ingredients:

3 tablespoons olive oil, more for drizzling

1 large onion, chopped

2 garlic cloves, minced

1 tablespoon tomato paste

1 teaspoon ground cumin

1 teaspoon kosher salt, more to taste

¼ teaspoon ground black pepper

Pinch of ground chili powder or cayenne

1 quart vegetable broth

1 cup red lentils

1 large carrot, peeled and diced

1 lemon

3 tablespoons chopped fresh cilantro or parsley

 

Directions: 

1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes

2. Stir in tomato paste, cumin, salt, pepper and chili powder or cayenne, and sauté for 2 minutes longer

3. Add broth, 2 cups water, lentils and carrot. Bring to a simmer then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add more salt if necessary.

4. Using an immersion or regular blender, puree half the soup then add it back to the pot. Soup should be somewhat chunky.

5. Add juice of 1 lemon and chopped herbs. Serve soup drizzled with olive oil and another sprinkle of fresh herbs.

 

 

 

Robyn’s Fall Soup

Yield: 4-6 servings

Ingredients:

2 parsnips, peeled and cut into a small dice

2 carrots, peeled and cut into a small dice

1 celery root, peeled and cut into a small dice (can substitute regular celery)

1-2 large onions, peeled and cut into a small dice

4 cloves of garlic, minced

1 can of chickpeas, drained and rinsed

1 large can crushed tomatoes (the big sized one)

1 box of vegetable stock

Splash of white wine vinegar (can substitute lemon juice)

Mix of sage, thyme, and parsley, chopped finely – about 1/3 cup total

2 teaspoons turmeric

1 teaspoon cayenne pepper

Salt and pepper, to taste

Olive oil

Optional: Cracked egg on top (1-2 per person) cooked quinoa or thick country sourdough

 

Directions: 

1. Coat bottom of a large soup pot with olive oil and bring to medium heat.

2. Add onions and garlic and cook 3-5 minutes, till translucent.

3. Add all remaining chopped vegetables, spices, salt and pepper to the pot and continue to cook for 5-7 minutes.

4. Add liquids, canned tomatoes and stock and bring to a boil.

5. Once boiling lower to a simmer and add chopped herbs (leave some remaining for serving) and splash of vinegar.

6. Taste and add more salt and pepper or vinegar as needed. Check that vegetables are soft and cook until you can easily stab them with a fork.

7. If serving with eggs separate out the amount of stoup you will need for mealtime. You can put the rest in the fridge or freeze for later. Using portioned stoop bring flame to a medium heat and make little spaces at the bottom of the pot to crack the eggs directly into.

8. Using a small bowl or ramekin dish crack each egg one by one, then transfer from dish into pot. Cover with a lid and cook for 5-7 minutes.

9. After suggested cooking time check that they eggs are cooked through by touching the top of the egg with a spoon, it should feel relatively firm but not hard.

10. Spoon eggs and stoop out of pot into large bowls and serve on top of quinoa or bread if using.

11. Sprinkle with remaining herbs and serve.

 

 

Gazpacho

Ingredients:

1 hothouse cucumber, halved and seeded, but not peeled

2 red bell peppers, cored and seeded

4 plum tomatoes

1 red onion

3 garlic cloves, minced

23 ounces organic tomato juice (3 cups)

1/4 cup white or red wine vinegar

1/4 cup good olive oil

1/2 tablespoon kosher salt

1 teaspoons freshly ground black pepper

3 tablespoons finely minced fresh herbs – basil, parsley, thyme, chives, and tarragon all work well

 

Directions:

1. Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!

2. After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving.

The longer gazpacho sits, the more the flavors develop.

 

 

3-2-1 Soup!

Prep Time: 5 mins

Yield: 2-4 servings

 

Ingredients:

3 cups chicken or vegetable stock

2 cups cooked vegetables (roasted or steamed)

1 cup beans (cannelini, black eyed peas, or lentils)\

 

Directions: 

1. Combine all ingredients in a pot and bring to a boil. Then blend into a puree with an immersion blender or by putting the mixture into a blender.

2. Taste and adjust seasonings with salt and or pepper

 

 

Spicy Sweet Potato Soup

Prep Time: 20 mins

Yield: 2-4 servings

 

Ingredients

2 large sweet potatoes, diced cubed (the smaller the cubes the quicker it will cook)

1 tablespoon extra virgin olive oil

1 onion, sliced

2 cloves garlic, sliced

4 cups chicken or vegetable stock

1/4 teaspoon cayenne pepper

Directions: 

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, and cook for about 5 minutes, until softened. Add sweet potatoes and stock.

2. Season with cayenne pepper and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, until potatoes are tender.

3. Puree the soup using an immersion blender or regular blender. If using a counter top blender, puree in small batches, filling the blender just a bit past half way to avoid spilling.

*Sweet potatoes are full of powerful antioxidants, Vitamin A, potassium and even calcium. Make sure to eat the skins, they are the most nutritious part and packed with fiber.

 

 

Lentil Stew

Cook Time: 70 mins

Yield: 4-6 servings

 

Ingredients:

1 cup red lentils, rinsed

4 cups stock

1 cup chickoeas, cooked

1 onion, diced

2-3 parsnips

2 cups butternut squash, cubed

2-3 cloves garlic, or more to your taste

2 tablespoons cumin

1 tablespoon curry powder

1 tablespoon corriander

salt and pepper

juice of one lemon

 

Directions: 

1. Place the lentils in a pot with 4 cups of stock

2. Bring the liquid to a boil and skim off any foam with a spoon.

3. Chop parsnips, onion, sqush and garlic. Add them to the pot with the cumin, curry and coriander.

4. Cover, reduce to a simmer and cook for 1 hour, stirring occasionally. The more you stir, the creamier it will be. Half way through, add the cooked chickpeas, and any cooked animal protein, if desired

5. At the end, season with salt and pepper and garnish with lemon and/or chopped parsley or cilantro