Archive for Soups and Stews
Kid Approved Tortilla Soup
Feb 24 2012 by | Comments
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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:
- 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.
- Add the corn and spinach (if using) and continue to sauté until the corn is warmed through.
- 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.
- 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 | CommentsAdd to Recipe Box
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:
- 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.
- Add the thyme, marjoram, smoked paprika and pepper. Sauté another minute to let the spices infuse with the vegetables.
- Add the tomato puree, tomato paste, lentils and broth.
- Bring to a boil, cover and lower heat to a simmer.
- 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 | CommentsAdd to Recipe Box
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:
- 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.
- Add the remaining ingredients, bring to a boil, then reduce to simmer for 20 minutes.
- 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!
- 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.
Pho Noodle Bowl
Jan 28 2012 by | CommentsAdd to Recipe Box
There’s this restaurant on the corner where I get my hair cut called Pho House. The aroma that comes from that place is killer. I feel like I am being put under a spell and drawn towards the doors to go in and eat whatever is creating that lovely smell. I mentioned this to my hair dresser and she asked me if I’ve ever had a pho noodle bowl? She said you have to try it. The broth is unlike anything else you have ever tasted. Unfortunately there wasn’t a vegan option let alone organic so, not to be denied I came home and did some research and came up with my own vegan version. While I don’t know what the authentic Pho House noodles tasted like I certainly am in love with the results of this light, delicate and very aromatic soup that I ended up with. The broth is poured over cooked rice noodles and vegetables of your choice. The heat from the broth lightly cooks the vegetables so they taste fresh and retain their texture. Traditionally Pho is served with hoisin or sriracha but I can’t imagine muddling the beautiful flavor of this broth with anything but a little squeeze of lime to brighten it all up. I had even made my own fish- less version of hoisin but didn’t use it.
I’ve heard Pho is better for curing a cold than chicken soup and I believe it. Try it out sometime and see for yourself how restorative this lovely soup is.
Kristy
Ingredients:
For the broth
- 1 large onion, quartered
- 2 inch piece fresh ginger root, sliced in half lengthwise
- 3 inch cinnamon stick * see notes regarding spices
- 2 star anise
- 3 whole cloves
- 4 cardamom seeds
- 1 tsp whole coriander seeds
- 4 cups vegetable stock
- 1 tbsp low sodium soy sauce or tamari
- 2 cloves garlic, no need to peel just smash with the side of your knife
- 2 carrots, coarsely chopped
- 1 tsp raw coconut crystals
For the filling
- 4 ounces brown rice noodles, cooked (I used brown rice spaghetti since it’s the only brown rice noodle I could find that was organic)
- 1/4 cup shiitake mushrooms, stems removed and thinly sliced (any mushroom would be good)
- 1/2 cup bok choy, thinly sliced
- 1/4 cup broccoli florets, cut into small bite sized pieces
- 1/2 cup napa cabbage, thinly sliced
- 1/4 cup edamame (if frozen thaw first)
For the garnish
- green onions, thinly sliced
- chili pepper, thinly sliced
- bean sprouts
- cilantro
- thai basil
- lime wedges
- hoisin sauce (this is not vegan)
- sriracha
Preparation:
- Preheat broiler to high.
- Place the onion and ginger on a baking sheet and put under the broiler until slightly charred on one side and then turn over to char on the other side.
- In a large soup pot place the cinnamon, star anise, cloves, cardamom and coriander. Dry roast over medium heat until fragrant, about 1 minute. Stir constantly to prevent burning.
- Add the onion, ginger, vegetable stock, soy sauce, garlic, carrots and coconut crystals. Bring to a boil, reduce heat and simmer, covered for at least 30 minutes but longer is better to develop more flavor.
- Strain the broth, then return back to the soup pot and keep hot.
- To serve, divide the noodles evenly between 2 large soup bowls. Add the filling ingredients of your choice. Pour half the hot broth over the filling and top with garnishes of your choice.
Nutrition Info:
Makes 2 servings.
Nutritional information not available as it would depend on the filling and garnishes you choose.
Notes:
*I had all of these spices on hand from my Christmas Spicy Infusion Tea gift bags. If you don’t have all of these spices and don’t want to purchase them you can use Chinese 5 spice but it isn’t quite as nice.
If you don’t plan on eating all of soup right away store the broth in an airtight container in the refrigerator separately from the vegetables and only assemble when ready to eat.
Roasted Tomato and Quinoa Soup
Jan 26 2012 by | CommentsAdd to Recipe Box
I did it again. I got carried away at the market and bought more than I should have. This time it was cherry tomatoes. But they were on special and they had this nice tray of testers and those beautiful little red nuggets were so sweet and juicy. How could I resist?
My favorite thing for using extra tomatoes is to roast them in a little olive oil and then use them in a bean salad but it was cold and damp out and I wanted a nice warm soup so here is what I came up with.
Kristy
Ingredients:
- 2 pints grape or cherry tomatoes *see notes
- 2 carrots, diced
- 2 ribs celery, diced
- 1 onion, diced
- 1 red pepper, diced
- 1 chili pepper, diced (remove ribs and seeds for less heat)
- 3 tbsp olive oil, divided
- 2 tsp sea salt or to taste
- 2 tsp paprika
- 2 tsp cumin
- 1 tsp ground chipotle chili
- 2 tsp ground coriander
- 1 cup quinoa
- 8 cups low sodium vegetable broth
- lime wedges (optional)
- cilantro, chopped (optional)
Preparation:
- Preheat broiler to high. Place the tomatoes on a baking sheet and drizzle with 1 tbsp of the oil.
- Broil in the oven 10 minutes or until the skins burst and are just starting to blacken. Place on a cutting board and rough chop or you can put them in a food processor and pulse 1 or 2 times to chop. If you don’t like skins continue to process until pureed. Set aside.
- In a large soup pot heat the remaining oil over medium high heat and add the carrots, celery, onion, red pepper, chili pepper and sea salt. Sauté 5 minutes or so until the vegetables are starting to soften and then add the paprika, cumin, chipotle, and coriander.
- Stir in the quinoa, roasted tomatoes and vegetable broth. Bring to a boil, cover, and lower heat to a simmer.
- Simmer 30-40 minutes or until the quinoa is fully cooked.
- Serve with a squeeze of lime and cilantro if desired.
Nutritional Info:
Makes about 10 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 146, Cal. from Fat: 47, Total Fat: 5g, Sat. Fat: 1g, Carbs: 21g, Fiber: 3g, Sugars: 6g, Protein: 4g, Sodium: 505mg, Chol: 0mg
Notes:
Store leftovers in an airtight container in the refrigerator for 3-4 days or freeze for up to 6 months.
If you don’t have cherry tomatoes or want to save time you can substitute with 2 cans fire roasted diced tomatoes.
Harmony Stew
Nov 19 2011 by | CommentsAdd to Recipe Box
I was watching a rerun of Alton Brown’s “Good Eats” and saw again a story he told of the 3 Sisters, corn, beans and squash. The 3 are grown together so the corn stalk can grow tall for the beans to climb up and in the process the beans support the corns stalk from being blown over. The squash grows on the ground around them to keep out the weeds and to keep the soil moist. Wouldn’t it be nice if all the world worked in such harmony? This stew uses the 3 sisters and their tastes, textures and nutrients to create perfect harmony in your bowl. The beans provide a hearty fiber and protein, the corn a sweetness and the squash besides being nutritious is used as the thickener. Try this stew and put a little harmony in your life.
Kristy
Ingredients:
- 2 tbsp olive oil
- 1 medium onion, diced
- 2 stalks celery, diced
- 1-2 cloves garlic, minced
- 4 ounces cremini mushrooms, diced
- 1 tsp sea salt or to taste
- 1 tbsp parsley
- 1/4 tsp sage
- 1/4 tsp rosemary
- 1 tsp thyme
- 1/4 cup white wine (optional)
- 2 cups low sodium vegetable broth
- 1 cup cooked cranberry beans (canned is fine, kidney beans or pinto beans work well also)
- 1 cup frozen corn, thawed
- 1 cup cooked squash, pureed
Preparation:
- Heat the olive oil in a dutch oven or large pot on medium-high heat. Add the onions and celery.
- Cook for 4-5 minutes or until tender. Add the garlic and cook 1-2 minutes more.
- Add the mushrooms and salt. Cook until the mushrooms are tender.
- Season with the parsley, sage, rosemary and thyme (and if you are old enough to get this seasoning combination hum along with Simon and Garfunkel as you do this).
- Carefully pour the wine into the pan to deglaze. If not using wine skip this step.
- Add the broth, beans and corn and bring to a simmer. Reduce heat to low.
- Add the squash puree to thicken the stew.
- Simmer until everything is heated through. Season with additional salt if needed.
- Serve and enjoy.
Nutritional Info:
Makes approximately 6 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 165, Cal. from Fat: 43, Total Fat: 5g, Sat. Fat: .6g, Carbs: 28g, Fiber: 8g, Sugars: 3.5g, Protein: 8g, Sodium: 380mg, Chol: 0mg
Notes:
Store leftovers in an airtight container in the refrigerator for up to 3 days. The stew may also be frozen for several months.
A bit of trivia about the seasonings mentioned in the Simon and Garfunkel song Scarborough Fair. It is said that the lyrics are about a man trying to attain his true love. In Medieval times, the herbs mentioned in the song represented virtues that were important to the lyrics. Parsley was comfort, sage was strength, rosemary was love, and thyme was courage. (songfacts.com)
Potato and Leek Soup
Oct 25 2011 by | CommentsAdd to Recipe Box
The first time I had potato soup was back in ancient days, 9th grade, and I was trying to impress my boyfriend with my cooking skills. I offered to make him lunch and asked what he would like. He said potato soup. Oh no, now what was I going to do? I had never had potato soup. He opened a cupboard and took out a can of good ole Campbell’s soup. Saved…I thought. I opened the can, added milk and heated it up. I tasted it before serving it to him and thought, “I’m still in trouble. This tastes like…well, it doesn’t taste like anything. I might as well serve cornstarch out of the box as it would have more flavor.” He picked up his spoon and ATE IT. I asked how it was and he said, good. Good? Good, really? Needless to say he wasn’t my boyfriend for much longer, not that it had anything to do with tasteless soup.
I’ve come to realize that food, like life should never be boring even if it is ‘healthy’ food. While potato soup is not meant to be knock your socks off full of spicy flavors, it can be sweet, creamy, tasty, warm in your tummy good. It’s also not at the top of the nutritional chart so I added a few additional ingredients to ramp it up (get it??… ramps are called wild leeks…ramp it up?).
Kristy
Ingredients:
- 2 tbsp olive oil
- 2 leeks, washed and thinly sliced (green and white parts)
- 2-3 cloves garlic, minced
- 2 carrots, diced
- 4 potatoes, peeled (if preferred) and diced
- 1 cup shredded cabbage
- 1 tsp sea salt or to taste
- 1/2 tsp black pepper or to taste
- 2 bay leaves
- 6 cups low sodium vegetable broth
- 1 cup organic soft or silken tofu (this is optional to add more protein)
- 1/4 cup chives, finely diced (optional garnish)
Preparation:
- Heat olive oil in a large dutch oven or soup pot. Add the leeks and sauté until soft.
- Add a 1/2 tsp salt and the garlic. Sauté 1-2 minutes more.
- Add the carrots, potatoes, cabbage, bay leaves, remaining salt and 6 cups vegetable stock.
- Bring to a boil and then lower heat to a simmer. Cover and cook 45 minutes to 1 hour or until the vegetables are tender.
- Turn off the heat and add the tofu. Blend with a stick blender or in batches in a food processor. Caution: Be careful when processing hot liquids in a food processor.
- Serve garnished with chives.
Nutritional Info:
Makes approximately 10 cups.
Servings size 1 cup.
Nutrients per serving: Calories: 180, Cal. from Fat: 30, Total Fat: 3.4g, Sat. Fat: .4g, Carbs: 34g, Fiber: 4g, Sugars: 3g, Protein: 4.5g, Sodium: 294mg, Chol: 0mg
Notes:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
One Pot Stew
Oct 13 2011 by | CommentsAdd to Recipe Box
Last week when most of Southern California was complaining because it was a gloomy, rainy and overcast day I was actually enjoying every second of it. It totally felt like Fall and I was loving it! I wasted no time throwing together this stew so that I could enjoy a bowl of it for lunch with some whole wheat bread. I made this in my slow cooker but you can also make it on the stove top. Feel free to mix and match your favorite veggies to make this stew your own. It freezes really well too so store the leftovers in freezer safe containers and you’ll be able to enjoy this meal all winter long!
~Sarah
Ingredients:
- 1 medium yellow onion, finely chopped
- 1 1/2 cups diced carrots
- 3/4 cup diced celery
- 2 cups potatoes, diced into small pieces (I used some small red potatoes I had on hand)
- 1 can (5 ounces) sliced water chestnuts
- 16 ounces sauerkraut
- 3-4 cloves garlic, minced
- 1 cup frozen sweet corn, thawed
- 1 1/2 cup frozen peas, thawed
- 2 cups lentils *see notes
- 7 cups low sodium vegetable broth
- 1 tbsp oregano
- 1 tbsp parley
- 1 can (6 ounces) no salt added tomato paste
Preparation:
- In a large soup pot sauté the onions in a tiny bit of vegetable broth over medium high heat. Once the onions are translucent add in the rest of the ingredients.
Saute onions until they are translucent. I sautéed mine right in my slow cooker but if you don't have that ability, sauté them first on the stove top.
- Stir well and then bring the stew to a boil. Reduce heat to low, cover and let cook for about 30-45 minutes or until the potatoes are tender.
Toss all the ingredients in your soup pot or slow cooker
- You can also make this in your slow cooker. Add the sautéed onions (if you’re in a hurry and don’t have time to sauté your onions just add them directly to your slow cooker without sautéing first) along with the other ingredients, cover and cook on low for 4 hour or until the potatoes are tender.
Nutritional Info:
Makes approximately 13 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 214.5, Cal. from Fat: 11, Total Fat: .5g, Sat. Fat: 0g, Carbs: 40.5g, Fiber: 10.5g, Sugars: 6g, Protein: 9.5g, Sodium: 211.5mg, Chol: 0mg
Notes:
Black Beluga Lentils
I used a Black Beluga lentil in this recipe (although you can use any type of lentil in this recipe that you like). This particular type of lentil holds it shape really well when cooked and is a bit firmer than other types of lentils.
Store leftovers in an airtight container in the fridge for up to one week. Stew can also be stored in the freezer for up to 6 months.
Thai Coconut Vegetable Soup
Oct 08 2011 by | Comments
As Albert Hammond sang, “seems it never rains in Southern California” but today proved that wrong as it rained all day long. The silver lining in the clouds? It put me in the mood for soup. As I browsed through my soup recipes one jumped out at me as just the thing I was looking for, a little spicy, a mix of sweet and sour and lots of creamy goodness. Thai Coconut Vegetable or Tom Kha Phak. I made this soup with tofu but it could also be made with chicken by replacing the vegetable broth with chicken broth and the tofu with cooked chicken. If you’ve never had this soup before, give it a try. Like I tell my grandchildren, “be an adventurer or explorer, not the mule he rode in on that only eats the same old hay every day”.
Kristy
Ingredients:
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 medium onion, diced
- 1 carrot, sliced thin
- 1 sweet potato, diced
- 5-6 ounces shitake mushrooms, stems removed and sliced
- 1 1/2 cups low sodium vegetable broth
- 1 can (12 ounces) lite organic coconut milk
- 2 small chili peppers, seeded and minced (I used anaheim peppers but you could also use 1 jalapeno)
- 1 tbsp fresh ginger, minced
- 1 tsp coriander
- 1 tsp sea salt or to taste
- 1-2 tbsp lime juice (start with 1 and add more if desired)
- 7 ounces firm or extra firm organic tofu, cut into 1/2 inch cubes
- 2 tbsp cilantro, chopped (optional garnish)
Preparation:
- In a large stock pot or dutch oven saute the onion, carrots and potato in the olive oil on medium high for 5-7 minutes or until just tender.
- Add the mushrooms and garlic and cook 2-3 minutes more.
- Add the chili peppers, ginger and coriander. Stir to combine the seasonings into the vegetables.
- Reduce heat to low and add the broth, coconut milk, tofu, lime juice and salt.
- Simmer over low heat 10-15 minutes or until the vegetables are tender.
- Spoon into bowls and garnish with cilantro.
Nutritional Info:
Make 4 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 254, Cal. from Fat: 132 , Total Fat: 14g, Sat. Fat: 6g, Carbs: 22g, Fiber: 3.5g, Sugars: 7.5g, Protein: 7g, Sodium: 595mg, Chol: 0mg
Notes:
Store leftovers in an airtight container in the refrigerator for 1-2 days.
Slow Cooker Shrimp Jambalaya
Sep 28 2011 by | CommentsAdd to Recipe Box
I used to work at a company that took it’s potlucks as seriously as it did it’s business. We made up more excuses to have a potluck than Hallmark has holidays or Heinz has varieties or….well, you get the picture. My Shrimp Jambalaya was often requested and that was ok with me because no one had to know how easy it was to make. It cooked itself in the slow cooker and I had only one pot to deal with cleaning up after it was all done. Now that’s as good a reason to have a potluck as any. Want to join in too?
Kristy
Ingredients:
- 2 ounces pancetta, finely sliced (omit for a vegetarian meal)
- 1 medium onion, diced
- 2 stalks celery, diced
- 1 green pepper, seeded and diced
- 1 can (28 ounces) no salt added diced tomatoes
- 4 tbsp no salt added tomato paste
- 3-4 cups low sodium chicken broth
- 2-3 cloves garlic, minced (to taste)
- 2 tbsp parsley, minced
- pinch of cloves
- 1 tsp sea salt or to taste
- 1 cup long grain brown rice
- 12 – 16 ounces fresh or frozen shrimp, shelled and deveined
- lemon wedges (optional)
Preparation:
- If you have time you can brown the pancetta in a skillet for 1-2 minutes. Add the onions, celery, green pepper and garlic and saute until tender about 4-5 minutes. Add the rest of the ingredients (start with 3 cups of broth) except the shrimp and cook on low 4-8 hours.
- If you don’t have time you can just add all of the ingredients (start with 3 cups of broth) except the shrimp into the slow cooker and cook on low 4-8 hours. Adjust cooking time according to your specific manufacturers instructions. I found that my old model slow cooker cooks at a lower temperature and needs more time but my newer one cooks much faster and was done in 4:30 hours. You will know when it’s done when the rice is tender and the liquid is mostly absorbed. Add additional chicken broth if it seems too dry before the rice is done.
- An hour before serving turn your cooker to high and add the shrimp. Put the lid back on and cook until the shrimp are pink.
- Spoon into bowls and serve with a lemon wedge to squeeze over the Jambalaya.
Nutritional Info:
Makes 8 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 158, Cal. from Fat: 31, Total Fat: 3g, Sat. Fat: .5g, Carbs: 17g, Fiber: 3g, Sugars: 6g, Protein: 14g, Sodium: 486mg, Chol: 69.5mg
Notes:
Store leftovers in an airtight container for 1-2 days.
