Archive for Soups and Stews

Broccoli and White Bean Soup

Jan 14 2013 by | Comments (6)
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Broccoli and White Bean Soup

What doesn’t this soup have? Dairy, soy, nuts, high fat, or gluten. What does it have? Creamy, warm satisfying flavor and nutrition in a low calorie/low fat meal. It’s also very budget friendly. What’s not to like about that?!

Kristy

Ingredients:

  • 1 large head broccoli 
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp sea salt or to taste
  • 1 tbsp parsley
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/4 tsp red pepper flakes or to taste
  • 1/8 tsp ground black pepper or to taste
  • 3 cups low sodium vegetable broth
  • 1 can (15 ounces) cannellini beans, drained
  • 1/4 cup nutritional yeast
  • 1 lemon, cut into 4 wedges (optional)

Preparation:

  1. Cut the broccoli florets off the stem and into bite size pieces. Dice the stems into small pieces. You should have about 2 cups of florets and 1 cup diced stems.
  2. In a large soup pot heat the oil over medium high heat. Add the onion, diced broccoli stems, garlic and salt.
  3. Cook until the onions are tender. Add the parsley, oregano, thyme, red pepper flakes and black pepper. Cook another minute.
  4. Add the broth and beans. Bring to a simmer and cook 7-10 minutes or until the broccoli is tender.
  5. While the broth is simmering steam the broccoli florets until just tender crisp and still bright green. Set aside and keep warm.
  6. Blend the broth mixture with an immersion blender, food processor or regular blender until smooth. Blend in the nutritional yeast.
  7. Ladle into bowls and add equal amounts of the steamed florets into each bowl.
  8. Top with additional red pepper flakes and a squeeze of lemon juice if desired.

Yield:

Makes 4 servings

Notes:

Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat on low.

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This soup is seasonal eating at its most delicious.  It’s a hearty soup that is perfect for lunch or dinner.  The recipe makes a good amount and leftovers can easily be stored in the freezer for a quick meal on busy nights.

~Sarah

Ingredients:

  • 2-3 medium sized carrots, sliced
  • 2 large tomatoes, quartered
  • 1 large onion, cut into thick slices
  • 1 red or orange pepper, seeded and cut into chunks
  • 1 small butternut or delicata squash (you could also use 1/2 an acorn squash), peeled, seeded and cut into 1/2 inch cubes
  • 4-5 garlic cloves, peeled
  • 1 tbsp olive oil
  • 6-8 cups vegetable broth
  • 4-5 cup chopped kale
  • 2 cups cooked beans of your choice (Great Northern, Chickpea, Cannellini or any hearty bean will do)
  • 1-1 1/2 cups nutritional yeast
  • 1 tsp oregano
  • 1 tsp sea salt
  • black pepper to taste

Preparation:

  1. Preheat oven to 400 degrees.
  2. Place the carrots, tomatoes, onion, pepper, squash and garlic on a lined baking sheet and drizzle with olive oil, salt and black pepper to taste.  Place in the oven for 45-60 minutes, stirring occasionally, until vegetables are brown and tender.
  3. Remove from oven and let cool for about 5 minutes.  Transfer the garlic, tomatoes and onions to food processor or blender and process until smooth.  Add the mixture to a large soup pot and heat on medium high heat.
  4. Add the pepper and squash to the soup pot along with the remaining ingredients and bring to a boil.  Reduce to a simmer and cook, uncovered, for 30 minutes.
  5. Season with additional salt and pepper if desired.

Yield:

Makes 8-10 cups.

Notes:

Leftover soup can be stored in an airtight container in the fridge for up to 5 days.  You can also freeze any leftovers in freezer safe containers until ready to use.

Fairy Tale Pumpkin Stew

Oct 17 2012 by | Comments (0)
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What did Cinderella do after her carriage turned back into a pumpkin? She made pumpkin stew of course! Have you ever eaten a Cinderella pumpkin?  These beautifully colored, round and kind of squashed down looking pumpkins are perfect for this dish with their firm and sweet flesh. Much better to eat than ride in, don’t you think?

Kristy

Ingredients:

  • 1 small onion, diced
  • 1/2 red pepper, diced
  • 1 carrot, diced
  • 1 stalk celery, diced
  • 2-3 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tsp sea salt or to taste
  • 1/2 Fairy Tale pumpkin, 1/2 Cinderella pumpkin or 1-2  Sugar Pie pumpkins, diced (about 2 cups or so) *see notes
  • 1 cup low sodium vegetable broth
  • 1 can (14.5 0z.) no salt diced tomatoes (fire roasted if you have them)
  • 1 cup cooked beans or cooked lentils of your choice (My favorites are fava beans or black lentils. When using lentils I add them at the end so they don’t get mushy)
  • 1/4 cup or to taste Sweet Heat Chili Sauce or 2-4 tbsp Thai Chili Paste, whichever flavor option you prefer
  • 1 tsp cumin

Preparation:

  1. Heat the oil in a soup or stock pot over medium high heat. Add the onion, pepper, carrot and celery and salt. Sauté 4-5 minutes until the vegetables are soft. Add the garlic and cook another 1-2 minutes.
  2. Add the remaining ingredients (unless using lentils). Cover and simmer on low 35-40 minutes or until the pumpkin is tender (add the lentils if using about 5 minutes before done).
  3. Ladle hot stew into bowls and enjoy.

Nutritional Info:

Makes approximately 6 cups.

Serving size 1 cup.

Nutrients per serving (using fava beans):  Calories: 131, Cal. from Fat: 111, Total Fat: 5g, Sat. Fat: 1g, Carbs: 16g, Fiber: 4g, Sugars: 5g, Protein: 4g, Sodium: 406mg, Chol: 0mg

Notes:

*While I used a Fairytale pumpkin for this recipe any hard winter squash could be substituted. If using the larger Fairytale or Cinderella pumpkin roast the other half with a little oil, salt and pepper. It’s delicious.

Serve over rice, barley, bulgar, etc. for an even heartier and budget stretching meal.

Store leftovers in an airtight container for 3-4 days or freeze for later use.

Fiery Mexican Soup

Aug 06 2012 by | Comments (6)
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On a recent trip to Native Foods Cafe it was a pretty cool night and I decided to try their soup of the day – Tortilla Soup.  Now, I can handle some spice with no problem but one bite and I thought my mouth was literally on fire.  My husband, who can eat a habanero and not even break a sweat, gave the soup a try and deemed it to be one of the best he had tasted.  He flattened the whole bowl in less than a minute and asked if I could try to make something similar at home.  I’m always up for challenge and I love creating new soup recipes.  I know he’s biased but my husband enjoyed this soup more than the original.  I love that the creaminess of this soup comes from heart healthy nuts and avocado.  This was a great addition to our weekly taco night!  Enjoy.

~Sarah

Ingredients:

  • 1/2 tbsp olive oil
  • 1 onion, coarsely chopped
  • 4 cloves garlic, chopped
  • 2 jalapeno peppers, seeded and chopped
  • 2 tbsp reduced sodium tamari or soy sauce (if you follow a gluten free diet make sure to use a gluten free sauce)
  • 2 tsp ground cumin
  • 1 tsp sea salt or to taste
  • 1 tsp red pepper flakes *see notes
  • 1 tsp cayenne *see notes
  • 4 cups low sodium vegetable broth
  • 25 ounces crushed tomatoes (I used Eden Organic Crushed Tomatoes with Garlic and Onion)
  • 1 avocado, cut into chunks
  • 1 1/2 cup raw unsalted cashews, soaked in water for 2-4 hours and drained
  • 2 tbsp potato starch

Preparation:

  1. Heat the oil in a large soup pot over medium heat.  Add the onions and garlic and sauté for 5 minutes or until the onions are translucent.  Add the jalapeño and sauté for a few minutes more.
  2. Add the tamari, crushed tomatoes and vegetable broth and bring to a simmer.
  3. Reduce heat to low and add the cumin, salt, red pepper flakes and cayenne.  Stir well.
  4. Add in the cashews and avocado and let simmer for 20-30 minutes.
  5. Using a handheld immersion blender, blend the soup in the pot until smooth. You can also work in batches and puree in a regular blender.
  6. Ladle into a bowl and finish off with a squeeze of fresh lime juice or a swirl of Ranch Dressing.  Garnish with crushed tortilla chips or strips.

Nutritional Info:

Makes 10 cups.

Serving size 1 1/2 cups.

Nutrients per serving:  Calories: 211.5, Cal. from Fat: 121.5, Total Fat: 13g, Sat. Fat: 1.5g, Carbs: 16g, Fiber: 5.5g, Sugars: 4.5g, Protein: 5.5g, Sodium: 247mg, Chol: 0mg

Notes:

Leftover soup can be stored in an airtight container in the fridge for up to 1 week.  You can also freeze in individual batches in the freezer for up to 6 months.

For a less intense flavor cut the amount of chili and cayenne in half.  You can easily add in the full amount after the soup is made if there isn’t enough heat for you.

Sauerkraut Soup

Jul 31 2012 by | Comments (2)
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I don’t eat a lot of soup in the summer but I like this one because it’s light yet flavorful. The sauerkraut adds a ton of flavor and since it’s added at the end and not cooked it keeps it’s beneficial raw live probiotic cultures intact. Happy belly, happy tastebuds, happy you.

Kristy

Ingredients:

  • 2 medium onions, sliced into thin half moons
  • 2 portabello mushrooms, stems and gills removed, cut in half and thinly sliced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 tsp sea salt
  • 4 cups low sodium vegetable broth
  • 2 cups crushed or pureed tomatoes (I used Eden Organic Crushed Tomatoes)
  • 1/2 cup nutritional yeast
  • 1 tsp dried thyme
  • 1 tsp dried majoram
  • 2 tbsp celery leaves, minced (the tiny stalks with leaves at the inside of the celery)
  • 1 tbsp parsley, minced
  • 4 cups Simple Naked Sauerkraut

Preparation:

  1. In a large soup pot or dutch oven heat the oil over medium high heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Add the salt and garlic. Lower heat to medium and let cook another 15 minutes or so until the onions are very soft and browned.
  2. Add the remaining ingredients except the sauerkraut. Heat to a simmer, cover and let cook at least 15 minutes.
  3. When ready to serve spoon 1 cup of the soup into each bowl and place 1/2 cup of sauerkraut on top of the soup. Stir and enjoy.

Nutritional Info:

Makes approximately 8 cups of soup before the sauerkraut is added.

Serving size 1 cup soup and 1/2 cup sauerkraut.

Nutrients per serving:  Calories: 132, Cal. from Fat: 35, Total Fat: 4g, Sat. Fat: .5g, Carbs: 19g, Fiber: 6g, Sugars: 6g, Protein: 7g, Sodium: 912mg, Chol: 0mg

Notes:

The sauerkraut is added at the end and not heated to optimize the nutritional benefits of the raw live cultures.

If sodium consumption is a problem reduce the amount of sauerkraut per serving to 1/4 cup. The soup will still taste great and you will reduce the sodium by 361mg.

Store soup in an airtight container separate from the sauerkraut in the refrigerator for up to 5 days. When reheating, heat only the soup and add the sauerkraut just before serving.

Soul Soothing Miso Ramen Soup

Jun 27 2012 by | Comments (1)
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We all have those days where everything just goes wrong or we don’t feel well or it’s just Monday and going back to bed sounds like heaven.  Days like that call for soup – but not just any soup – Miso Ramen Soup!  One bowl and your worries will be gone.  This stuff is powerful.  It’s amazing how good you feel after just one bowl!  Maybe it’s the fact that miso is bursting with health benefits.  Not only does it contain healthy doses of vitamin E, vitamin B12 and protein but it also has been shown to reduce the risk of breast, lung, prostate and colon cancer.  Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection. Its high antioxidant activity gives it anti-aging properties as well.  It’s the new ‘chicken soup’ for the soul!

~Sarah

Ingredients:

  • 1 1/2 cups Shiitake Mushroom Broth, hot but not boiling
  • 1 tbsp sweet white miso or a blend of your favorite misos
  • 2 tbsp reduced sodium soy sauce or tamari (if you follow a gluten free diet make sure to use a gluten free sauce)
  • 1/2 tbsp neutral oil (sunflower, safflower or grape seed work well)
  • 1/4 cup fresh or frozen corn kernels (if frozen thaw first)
  • 1/8 cup julienned carrots
  • 1/2 small onion, thinly sliced
  • 1 clove garlic, thinly sliced or roughly chopped
  • small handful bean sprouts
  • 3-4 ounces cooked ramen noodles of your choice *see notes
  • 1 green onion, thinly shaved, optional garnish

Preparation:

  1. Heat a medium sauté pan over medium high heat, add the oil and when hot, sauté the garlic and onions until nicely browned and caramelized.  Add the corn and carrots and continue cooking until tender.
  2. While the vegetables are cooking add the miso to the broth and stir until completely dissolved.  The broth should be hot but not boiling as this would decrease some of the nutritional properties of the miso.
  3. Add the soy sauce and noodles to the broth and stir well.  Add the bean sprouts and top with the sautéed vegetables.
  4. Garnish the top with green onions and serve immediately.

Nutritional Info:

Makes 1 serving.

Nutritional info not available at this time.

Notes:

This recipe makes one serving but you can easily adjust the amounts to make as many servings as you require.

There are many different types of organic ramen noodles on the market that are not only healthy but delicious too.  Your local health store should carry a couple of different kinds but if not head down to your local Asian market and see what you can find.  I used this particular brand and really liked it!

Feel free to add or subtract any veggies to the soup that you’d like.  I’ve added sugar snap peas, mushrooms, napa cabbage – it’s completely up to you.

Shiitake Mushroom Broth

Jun 21 2012 by | Comments (0)
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I spent a good 20 years or so thinking that I absolutely hated avocados.  I made sure any guacamole was left off my meal and if I saw green chunks in a dish I would pass on it.  Luckily a mistake at a local mexican restaurant reversed my thinking and now I love the stuff.  After that incident I was determined to give all the foods I thought I hated a shot.  While I discovered a love for sweet potatoes and butternut squash I learned that I did in fact, really, really, really hate mushrooms.  So you can only imagine my surprise when I tasted what I thought was the best noodle soup I had ever eaten in my life and it was made with a shiitake mushroom broth – WHAT?!  It didn’t taste mushroomy at all (that’s totally a word by the way!).  I figured a good vegetable broth would work just as well, right?  Nope!  It was an uber fail when I recreated it at home!  Ok, fine!  I’ll use the stupid mushrooms and make a broth.  What I do for a cup of soup!

Now, you’ll still never catch me chomping on a mushroom but I do really like this broth.  It’s so ridiculously easy to make and has a ton of uses.

Most important use – Soul Soothing Miso Ramen Soup.  You NEED to make this – but only after I share it with you next week which gives you plenty of time to have your broth ready to go!

~Sarah

Ingredients:

  • 1/2 cup sliced fresh shiitake mushrooms (about 2-3 mushrooms)
  • 4 green onions, diced
  • 3 tbsp neutral oil (safflower, sunflower, canola or grape seed work great)
  • 4-5 dried shiitake mushrooms
  • 4 cups water

Preparation:

  1. Heat a large soup pot on medium high heat and add the oil.
  2. When the oil is hot add the fresh shiitake mushrooms and green onions.  Sauté for about 5 minutes or until the mushrooms are browned and tender.
  3. Add the water and dried mushrooms to the pot and remove from the heat.  Let sit for 3-4 hours.
  4. Use a slotted spoon and gently remove the dried and fresh mushrooms from the broth.  Transfer the remaining broth and green onions to a blender or food processor.
  5. Process on high until the green onions are very finely chopped.  Pour the broth through a strainer or cheesecloth to remove the leftover pieces.
  6. Use as you would with any broth or enjoy in our Soul Soothing Miso Ramen Soup.

Nutritional Info:

Makes 4 cups.

Nutritional info not available at this time.

Notes:

Leftover broth can be stored in an airtight container in the fridge for up to 1 week.  You can also freeze any leftovers for up to 6 months.

 

Kid Approved Tortilla Soup

Feb 24 2012 by | Comments (5)
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Every time I suggest eating soup to my grandchildren they look at me horrified like I just suggested eating worms or bugs. What kid doesn’t eat soup? I grew up on Campbell’s chicken noodle, vegetable beef, and alphabet soup. Not that I would give them canned soup but I was sure I could make something they liked. So, like with most children, it helps to get them involved in the cooking process. I started with telling them we were going to create our own soup recipe and asked what ingredients they would like to put in it. After all the silly suggestions were dealt with we got down to corn, carrots, tomatoes, rice and tortilla chips. That sounded like tortilla soup to me so that’s the direction we went. I would have liked to add a few more things like red bell peppers and maybe chopped spinach but I didn’t want to take any chances so we stuck with their list of ingredients. After the soup was made and they had gobbled up their bowls I said that next week we should try noodle soup. Caleb looked at me and said “I’ve heard of noodle soup, we’ll have to give it a try.” Ah, the sweet sound of success.

Kristy

Ingredients:

  • 2 tbsp olive oil
  • 1/2 medium onion, finely diced
  • 1 large carrot, peeled and finely diced
  • 1/2 red bell pepper, finely diced (optional)
  • 1 tsp sea salt or to taste
  • 1-2 cloves garlic, minced (use the amount you think your family will enjoy)
  • 2 cups frozen (or fresh if in season) corn
  • 1 cup chopped spinach (optional)
  • 1 cup cooked rice (quinoa is good too)
  • 1 jar (25 ounces) crushed tomatoes
  • 2 cups low sodium vegetable broth
  • 4 tbsp Sweet Heat Chili Sauce or your favorite chili sauce (start with 1-2 tbsp and add more according to the level of spiciness your family likes – if  you are not using Sweet Heat Chili Sauce and the chili sauce you use isn’t sweet add 1 tbsp molasses)
  • 1 cup crushed tortilla chips
  • 1 avocado, sliced (optional garnish)
  • cilantro (optional garnish)
  • lime wedges (optional garnish)

Preparation:

  1. Heat the oil over medium-high heat in a soup pot or dutch oven and add the onions, carrot, red pepper (if using) and garlic. Add salt to taste and sauté until the vegetables are tender, about 5 minutes.
  2. Add the corn and spinach (if using) and continue to sauté until the corn is warmed through.
  3. Add the rice, tomatoes, broth and chili sauce and bring to a simmer. Heat for 15 minutes or so until all the flavors have combined.
  4. Ladle into bowls and top with crushed tortilla chips and any other optional garnishes you choose.

Nutritional Info:

Makes approximately 6 cups.

Serving size 1 cup.

Nutrients per serving:  Calories: 253, Cal. from Fat: 71, Total Fat: 8g, Sat. Fat: 1g, Carbs: 35g, Fiber: 4g, Sugars: 9g, Protein: 6g, Sodium: 393mg, Chol: 0mg

Notes:

Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 6 months. You may need to add a little additional broth when reheating if the soup becomes too thick.

Garden Vegetable Lentil Soup

Feb 17 2012 by | Comments (2)
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This soup is perfect cause it’s fast and fresh and can be made with just about any vegetables you have on hand. The flavor is amazingly deep and rich. Done in under 30 minutes it’s perfect for a fast week night meal served with some crusty warm bread on the side.

Kristy

Ingredients:

  • 2 tbsp olive oil
  • 1/2 medium onion, diced
  • 1 large carrot, diced
  • 1 stalk celery, diced
  • 1 tsp sea salt or to taste
  • 2 cloves garlic, minced
  • 2 tsp thyme
  • 1 tsp majoram
  • 1-2 tsp smoked paprika(I like smoked paprika so I use 2 tsp but use less if you are not so inclined)
  • 1/2 – 1 tsp black pepper, to taste (The same goes as the paprika, I like pepper so I use 1 tsp)
  • 1 jar (28 ounces) tomato puree
  • 1 tbsp tomato paste
  • 1 cup cooked lentils (beluga or french green work best as they hold their shape without getting mushy) *see notes*
  • 3 cups low sodium vegetable broth
  • optional vegetables *see notes*

Preparation:

  1. Heat the oil in a large stock pot over medium high heat. Add the onion, carrot, celery and salt. Saute until soft, about 4-5 minutes. Add the garlic and sauté a minute more.
  2. Add the thyme, marjoram, smoked paprika and pepper. Sauté another minute to let the spices infuse with the vegetables.
  3. Add the tomato puree, tomato paste, lentils and broth.
  4. Bring to a boil, cover and lower heat to a simmer.
  5. Cook 15-20 minutes.

Nutritional Info:

Makes approximately 6 cups

Serving size 1 cup

Nutrients per serving:  Calories: 188, Cal. from Fat: 44, Total Fat: 5g, Sat. Fat: 1g, Carbs: 25g, Fiber: 10g, Sugars: 6g, Protein: 8g, Sodium: 397mg, Chol: 0mg

Notes:

Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze up to 6 months.

If you are using lentils that don’t need to be soaked first and cook in under 30 minutes you can add the lentils uncooked and then just simmer until they are tender. You may need to add a little additional broth.

Zucchini, potatoes, corn, peas, or other seasonal vegetables can easily be added at the same time as the tomato puree and broth. Just simmer until all the vegetables are tender.

Creamy Potato Onion Soup

Feb 13 2012 by | Comments (2)
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When my husband and I were coming off our 5 day juice detox we needed to make sure that we eased our way back into eating solid foods.  One of the things that is recommended is starting off with soups.  My husband is not a fan of broth based soups so I needed to come up with something creamy that he would enjoy.

The potato often gets a bad rap but it’s really just a myth!  After all the potato is a vegetable and vegetables are good for you!  Potatoes are also a good source of fiber, potassium and vitamin C and unless you’re eating an absolutely plain potato all by itself, its slightly higher GI value (Glycemic Index) doesn’t matter.  A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato’s carbohydrates.  It’s also worth noting that the glycemic index is an imperfect and controversial scale.

Now that we’ve cleared the air about the bad boy of the vegetable world it’s time to show it some love.  This is a lick the bowl clean kinda soup and leftovers will be slim to none.  Enjoy!

~Sarah

Ingredients:

  • 1 medium onion, diced
  • 12 – 15 small red potatoes (about 2 inch in diameter), skin on, washed and quartered
  • 3 cups non dairy milk (I used an unsweetened almond milk)
  • 2 cups reduced sodium vegetable broth
  • 5-6 cloves garlic, minced
  • 1-2 tbsp Garlic Gold Oil or extra virgin olive oil
  • 1 tbsp Italian Seasoning
  • 1/4 tsp sea salt *see notes
  • fresh black pepper to taste

Preparation:

  1. In a large soup pot add the oil and heat on high.  Add the onions, lower the heat to medium high and sauté until the onions are translucent.
  2. Add the remaining ingredients, bring to a boil, then reduce to simmer for 20 minutes.
  3. Remove from heat and use an immersion blender to puree the soup or transfer the soup to a food processor or blender to puree and transfer back to the pot.  Always use caution when blending hot food!
  4. Serve immediately and enjoy!

Nutritional Info:

Makes approximately 10 cups.

Serving size 1 cup.

Nutrients per serving:  Calories: 178, Cal. from Fat: 22, Total Fat: 2g, Sat. Fat: 0g, Carbs: 34.5g, Fiber: 2.5g, Sugars: 3g, Protein: 4g, Sodium: 102.5mg, Chol: 0mg

Notes:

Leftover soup can be stored in an airtight container in the fridge for up to 5 days.  You can also store your leftovers in the freezer in single serve freezer safe containers for when you need a quick lunch or dinner option.

You will definitely require more salt than 1/4 tsp included for this dish but how much will be entirely up to you.  I’ve kept the sodium amount low because it’s better to start with less and add more as needed.