Soups and Chilis

Soups and Chilis

Soups and Chilis

Below are some of my favorite Soups and Chilis. Please click on the recipe you want to view and print.

10-Spice Vegetable Soup with Cashew Cream

African Black-eyed Bean Soup

Asparagus Soup

Beef-Stew-Crockpot

Black Bean Soup with Lime Shrimp

Butternut Squash and Sweet Potato Soup

Butternut Squash & Black Bean Chili

Carrot Soup (Vegan)

hien Fajita Sou

Cream of Tomato Soup (nondairy)

Hearty Beef Barley Soup

Hearty-Turkey-Soup

Italian Vegetable Soup, Crockpot

Lentil-Vegetable Soup

Minestrone Soup

Rustic Tomato Soup (nondairy)

Southwest Turkey Sausage and Hominy Stew

Summer-Harvest-Tortilla-Soup

Sweet Potato, Black Bean and Quinoa Chili

Thai Butternut Squash Soup

Vegetable Bean Soup

Vegetable-Minestrone-Soup-Crockpot

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African Black-eyed Bean Soup

Course Soup
Author Dr. Libby's Real Food Chef

Ingredients

  • 1 16 oz can Black Beans
  • 1 1/2 quarts water, filtered is suggested
  • 1 tablespoon Extra Virgin Oil, macadamia oil is suggested
  • 2 stalks celery, chopped
  • 1 red pepper, seeded and roughly chopped
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon paprika
  • 1 tablespoon maple syrup
  • Pinch of salt
  • 1 3/4 cup coconut milk
  • 1 3/4 cup water
  • 6 oz Tomato Paste
  • sour cream optional
  • 2 cups brown rice optional

Instructions

  1. Heat the oil in a large saucepan and saute' the celery and red pepper (about 2 minutes). Add the cayenne, paprika, maple syrup and salt.

  2. Pour the coconut milk, water and tomato paste. Add the Black Beans to the saucepan. Stir to blend.
  3. Simmer over medium-low heat for about 20 minutes until the beans are tender.
  4. Cook the Brown rice according to package directions (optional).

Recipe Notes

Serve with cooked brown rice and sour cream (both optional).

Grocery List:

1 16 oz can black beans
2 stalks celery
1 red pepper
1 can Thai coconut milk
6 oz tomato paste sour cream (optional)
Brown rice (optional)

Pantry:

Cayenne Pepper
Paprika
Maple Syrup

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Asparagus Soup with Creamy Coconut Milk

http://www.amymyersmd.com/2015/02/organic-asparagus-soup-with-creamy-coconut-milk/
Course Soup
Author Brianne Williams, RD, LD

Ingredients

  • 1 lb asparagus washed
  • 2 large onions, chopped finely
  • 1 tablespoon extra virgin olive oil
  • 3 cups bone broth
  • Celtic sea salt and ground black pepper, to taste
  • 2 teaspoons minced garlic
  • 1 teaspoon fresh minced ginger
  • ¼ teaspoon dried rosemary
  • 1 ½ cups unsweetened coconut milk or almond milk Thai Coconut Milk

Instructions

  1. In a soup pot, simmer onions, garlic, and ginger in olive oil until onions are very soft and golden, stirring often.

  2. Add broth and bring to a boil.

  3. Meanwhile, trim tips from asparagus and reserve. Remove woody ends of asparagus and discard. Cut remaining spears into 1-inch pieces.

  4. Add asparagus pieces and rosemary to broth, reduce heat, and simmer for 30 minutes.

  5. Remove from heat.

  6. Use immersion blender or blender to puree until smooth.

  7. Add 1.5 cups of unsweetened coconut or almond milk.

  8. Stir in reserved asparagus tips, season with salt and pepper, and cook for 1-2 minutes.

  9. Serve (sprinkle with pumpkin seeds - optional)

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Beef Stew - Crockpot

Course Main Course
Prep Time 10 minutes
Servings 68

Ingredients

  • 1.5 - 2 lbs. beef stew meat, cut into bite-sized pieces (browning meat is optional)
  • 1 medium onion, finely chopped
  • 2-3 celery ribs, sliced
  • 2 cups carrots, cut into bite-sized pieces
  • 4-5 small red potatoes, cut into bite-sized pieces (about 3 cups)
  • 1 tsp salt
  • 1 tsp pepper
  • 2-3 garlic cloves, minced
  • 6 oz tomato paste
  • 32 oz. beef broth
  • 2 tbsp Worcestershire sauce
  • 1 tsp parsley
  • 1 tsp oregano
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1/4 cup flour
  • 1/4 cup water

Instructions

  1. Combine beef, celery, carrots, red onion, potatoes, salt, pepper, garlic, parsley, oregano, Worcestershire sauce, beef broth and tomato paste in a 6 quart crockpot.
  2. Cook on LOW for 10 hours or on HIGH for 6-7 hours.
  3. About 30 minutes before serving, mix the flour and the water in a small dish and add into the crockpot.

  4. Mix until well combined. This will add a nice thickness to the stew.
  5. Add frozen peas and corn.
  6. Continue cooking covered for 30 minutes.
  7. Cook Time: 10 hours on LOW 

Recipe Notes

If you do not want a thicken stew, omit #4 and #5. (This will make it lighter too.)

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Black Bean Soup with Lime Shrimp

Course Main Course
Author Misty Copeland Ballerina Body

Ingredients

  • For the Soup:
  • 2 tbsp extra virgin olive oil 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp cumin
  • 2 tbsp chili powder
  • salt and pepper
  • 2 (14 oz.) cans black beans, rinsed and drained
  • 1 (14 oz.) can diced fire roasted tomatoes
  • 1/2 cup heavy cream (coconut milk can be substituted)
  • 5 cups low-sodium vegetable broth
  • Hot Sauce
  • For the Shrimp:
  • 1 clove garlic, minced
  • 3 tbsp extra-virgin olive oil
  • Zest and juice from 2 limes
  • 1/2 tsp crushed red pepper
  • 1/4 cup chopped parsley
  • salt
  • 16 jumbo shrimp, peeled, deveined and butterflied

Instructions

Make the Soup:

  1. In a soup bot heat the olive oil over medium-high heat.
  2. Add the onion, garlic, cumin, chili powder, salt and pepper to taste.
  3. Stir and cook for a few minutes, until the onions become clear.
  4. Add the 1 can of black beans to the onions mixture. Use a fork and mash the beans from the other can and add to the pot.

  5. Pour in the tomatoes, heavy cream and vegetable broth.
  6. Let soup come to a boil. Once boiling, reduce heat and simmer for 11 minutes. Stirring occasionally.

Make the Shrimp:

  1. In a large bowl, combine the garlic with the olive oil, lime zest, crushed red pepper flakes, parsley and sprinkle of salt.

  2. Add the shrimp to this mixture and toss them until they are coated, remove the shrimp.

  3. Heat a skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes. Flip the shrimp, add the lime juice and cook for another few minutes, until the shrimp is opaque.

Recipe Notes

Add the hot sauce to the soup and adjust the salt and pepper to your taste.

Ladle the soup into 4 bowls and top each with 4 shrimp.

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Butternut Squash and Sweet Potato Soup

http://www.makingthymeforhealth.com/butternut-squash-and-sweet-potato-soup-vegan/
Servings 8 2 cups each

Ingredients

  • 1 medium butternut squash, peeled and diced (about 5 cups)
  • 1 large sweet potato, peeled and diced (about 3 cups)
  • 3 carrots, peeled and chopped, (about 3/4 cup)
  • 1 small yellow onion
  • 2 tbsp olive oil
  • 4 cups vegetable broth
  • 1/4 cup almond milk or coconut milk (cartoned milk is okay)
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • 1/2 tsp garlic powder
  • 1/3 tsp salt (optional)
  • 1/3 tsp curry powder (optional)

Instructions

  1. Start by warming the olive oil in a large pot over medium heat.
  2. Saute onions and carrots for about three minutes.
  3. Add the squash, sweet potato to the pot.
  4. Pour in the vegetable broth.
  5. Add the spices and salt (if using) and bring to boil. Once it has started to boil, reduce to simmer and cover while allowing it to cook for about 20 minutes or until all the vegetables are very tender.
  6. Using a immersion blender or regular blender, puree the vegetables until a thick, smooth consistency is reached.
  7. Pour in the milk (almond or coconut) and continue to blend until it is mixed thoroughly.
  8. Serve and enjoy!

Recipe Notes

Serve cooked chicken to the soup and you have dinner.

Serve with a hearty salad and whole grain bread for a lighter dinner.

Serve with brown rice or quinoa a heartier lunch.

This freezes well. Thaw in the refrigerator and reheat slowly on stovetop or in the microwave.

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Emily's Butternut Squash and Black Bean Chili (vegan)


Course Main Course
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 202 kcal
Author THEFRONTBURNER

Ingredients

  • 2 medium onions, diced
  • 2 cups bell peppers, diced
  • 2 cloves garlic, minced
  • 1 butternut squash, cubed
  • 2 cans black beans, drained and rinsed
  • 1 can diced tomatoes
  • 2 tbsp chili powder
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 4 cups vegetable broth
  • salt and pepper to taste

Instructions

  1. Start by sautéing the diced onions, garlic, butternut squash, and bell peppers until browned and soft. 

  2. After about ten minutes or so, add all of the rest of the ingredients, and bring up to a simmer for 15 minutes. Let simmer on low heat until ready to serve!

  3. This can also be served in mini pumpkins or acorn squash for a fun, fall main course.

Recipe Notes

Nutritional Info

  • Amount Per Serving
  • Calories: 202.3
  • Total Fat: 1.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 131.5 mg
  • Total Carbs: 40.8 g
  • Dietary Fiber: 13.5 g
  • Protein: 10.2 g

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Chicken Fajita Soup

Course Soup
Servings 12
Author Market Day

Ingredients

  • 4 cups chicken broth
  • 1/4 cup brown rice uncooked
  • 1/2 cup sweet corn
  • 1 oz. (14.5) can black beans, drained, rinsed
  • 1 oz. (14.5) can diced tomatoes with green chiles Tyson or Market Day
  • 2 cups cooked chicken breast strips or tenders

Instructions

  1. Place frozen chicken strips in 6-quart saucepot or Dutch oven and warm on low heat, stirring frequently 5-8 minutes.
  2. Stir in broth and rice. Bring to boil.
  3. Reduce heat to low and stir in corn, beans, tomatoes with green chiles. Cook until tender.

Recipe Notes

Consider omitting the sour cream and using whole grain tortilla chips and organic shredded cheese.

Add a salad and a meal is served.

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Cream of Tomato Soup (nondairy)

Course Soup
Servings 8 cups
Author The Oh She Glows Cookbook, Angela Liddon

Ingredients

  • 1/2 cup raw cashews soaked (overnight or at least 4 hours)
  • 1 tbsp extra virgin olive oil
  • 3 small to medium yellow onion, diced (1 1/2 - 2 cups)
  • 2 large cloves garlic, minced
  • 4 cups vegetable broth
  • 1 can (28 oz.) whole peeled tomatoes in their juices (28 oz. can of crushed tomatoes can be substituted)
  • 1/4 cup oil-packed sun-dried tomatoes, drained
  • 3-4 tbsp tomato paste
  • 1/2 - 1 tsp dried oregano
  • 3/4 - 1 tsp sea salt
  • 1/2 tsp ground black pepper, plus more to taste
  • 1/4 - 1/2 tsp dried thyme

For Serving:

  • fresh basil leaves (optional)
  • Olive oil (optional)
  • freshly ground pepper (optional)
  • roasted chickpeas or other gluten-free or grain-free crunch garnish (optional)

Instructions

  1. In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic and saute for 5-6 minutes, or until the onion is translucent.

  2. In a blender, combined the soaked cashews and the broth and blend on high speed until creamy and smooth. Add the garlic-onion mixture, tomatoes and their juices, sun-dried tomatoes and tomato paste and blend on high until smooth.

  3. Pour the tomato mixture into the saucepan in which you cooked the onions and set the pan over medium-high heat. Bring the mixture to simmer, then stir in the oregano, salt, pepper and thyme, all to taste.

  4. Gently summer over medium heat, uncovered, for 20-30 minutes, until the flavors have developed.

  5. 10. Ladle the soup into bowls. Garnish with fresh basil, drizzle of olive oil and pepper.

Recipe Notes

Gluten-free, Soy-free, Sugar-free and Grain-free

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Hearty Beef Barley Soup

Servings 12 1 cup servings

Ingredients

  • 1 lb. lean ground beef or turkey*
  • 1/2 cup chopped onion
  • 1 clove minced garlic
  • 7 cups water or Beef Broth (if use Beef Broth omit bouillon cubes**)
  • 1 (14 1/2 oz) unsalted petite diced tomatoes, undrained
  • 1/2 cup Quaker Medium Barley, uncooked
  • 1/2 cup sliced celery (1-2 stalks)
  • 1/2 cup sliced carrots (1-2 stems)
  • 2 beef bouillon cubes (Knorr**)
  • 1 bay leaf (optional)
  • 1 (9 oz.) package Frozen Mixed Vegetables (carrots, peas, green beans)
  • Seasonings to taste - oregano, italian seasoning or Mrs. Dash (variety available), etc.

Instructions

  1. In a 4-quart saucepan brown meat.
  2. Add onion and garlic; cook until onion is tender. Drain
  3. Stir in remaining ingredients except frozen vegetables.
  4. Cover, bring to a boil.
  5. Reduce heat; simmer 50-60 minutes, stirring occasionally.
  6. Add frozen vegetables; cook about 10 minutes or until vegetables are tender.

Recipe Notes

Notes: *This recipe calls for 1/2 lb. beef/turkey.
I doubled this for more protein so it's heartier!

**Omit the bouillon if you use Beef Broth, which I recommend.

Additional water may be added if soup becomes too thick upon standing.

This can be prepared on the stovetop, then placed in a Crockpot on Warm or Low. If doing this, add the Barley 60 minutes before eating and turn temperature to High to cook the barley.

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Hearty Turkey Soup

Course Soup
Author Low-Carb Slow Cooker Recipes, Better Homes and Gardens

Ingredients

  • 1 lb. ground turkey or chicken (or use left over turkey from Thanksgiving)
  • 1 cup celery, chopped ( 2 stalks)
  • 1/2 cup carrot, chopped (1 medium)
  • 1/2 cup onion, chopped (1 medium)
  • 3 cups tomato juice (or, 1 can diced tomatoes plus 2 cups water)
  • 2 cups frozen French-cut green beans (or, fresh green beans)
  • 1 cup mushrooms, sliced
  • 1 tomato, chopped
  • 1 garlic clove, minces
  • 2 tsp Italian seasoning
  • 1 1/2 tsp Worcestershire Sauce
  • 1/4 tsp black pepper
  • 1/4 tsp salt (optional - season to taste)
  • 1 bay leaf

Instructions

  1. In a large skillet brown the turkey or chicken, celery, carrot and onion and garlic until meat is no longer pink; drain the fat. (If using cooked turkey leftovers, saute the vegetables in 1 tbsp olive oil. Add the cooked turkey pieces to the crockpot.)

  2. Transfer the mixture to a 3 1/2 - 4 quart crockpot.
  3. Stir in the tomato juice (or substitute), green beans, mushrooms, tomato, italian seasonings, Worcestershire sauce, pepper and bay leaf.
  4. Cover and cook on LOW for 5-6 hours or on HIGH for 2 1/2 - 3 hours.
  5. Discard the bay leaf before serving.

Recipe Notes

4-5 people servings

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Lentil-Vegetable Soup

Course Soup
Servings 2 servings
Calories 291 kcal
Author The Complete Slow Cooking for Two, Linda Larsen

Ingredients

  • 1/2 cup dry lentils (see below for preferred lentil type)
  • 1 cup chopped grape tomatoes
  • 2 carrots, chopped
  • 1 celery stalks, chopped
  • 1 onion, chopped
  • 3 garlic cloves, sliced
  • 1 bay leaf
  • 1/2 tsp. dried thyme leaves
  • 1/2 tsp. dried marjoram
  • 1/2 tsp. salt
  • 2 cups vegetable broth
  • 1 cup water
  • 2 tbsp. minced fresh thyme leaves (optional)

Instructions

  1. Sort the lentils and rinse, drain well.
  2. In the crockpot, combine the lentils with all the ingredients except the fresh thyme leaves.
  3. Cover and cook on LOW for 8 hours, or until the lentils and vegetables are tender.
  4. Remove and discard the bay leaf, stir in the fresh thyme leaves, ladle the soup into 2 bowls.
  5. Serve

Recipe Notes

 
Total Fat: 2g; Sat. Fat: 1g; Cholesterol: 0 mg; Carbohydrates: 49g; Fiber: 20g; Protein: 20g

 

Gluten-Free, Soy-Free, Nut-Free, Vegan

 

Lentils - Choose which are best for your dish

 

Brown: become soft during long cooking time so ideal for soup.

Green or French Puy: have a slightly spicy taste and stay firm during cooking. Red: sweet flavor and become very soft during long cooking times.

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Minestrone Soup

Course Soup
Servings 6 servings
Calories 200 kcal
Author Source Unknown. I've had this recipe for a long time!

Ingredients

  • 1 tbsp olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic
  • 3 1/2 cups reduced-sodium chicken broth (two 14-1/2 oz. cans or 1 large box)
  • 1-3/4 cups (15 oz. can)great Northern white beans
  • 1-1/2 cups water
  • 2/3 cup (6 oz. can) tomato paste
  • 1 tsp Italian herb seasoning
  • 1/4 tsp black pepper
  • 2 cups 92 large) sliced zucchini (or substitute with 1 zucchini and 1 yellow squash)
  • 1 10 oz package frozen mixed vegetables
  • 1/3 cup small macaroni (shells or bow ties) Or, substitute with holiday pastas from RBTL

Instructions

  1. Heat oil in large saucepan over medium-high heat.
  2. Add onion and garlic; cook, stirring frequently (about 1-2 minutes) or until tender.
  3. Stir in broth, beans, water, tomato paste, herb seasoning and pepper.
  4. Bring to a boil. Reduce heat to low. Cover, cook for 10 minutes.
  5. Add zucchini (or zucchini/squash combo), mixed vegetables, and pasta.
  6. Bring to boil, stirring occasionally.
  7. Uncover, reduce heat to low. Cook for 8-10 minutes or until vegetables and pasta are tender.
  8. Ladle in soup bowls. Serve with sandwiches, salad or add cooked chicken pieces)

Recipe Notes

 
Nutritional Facts: Calories: 200; 3g fat; 0g chol; 600mg sodium; 35g carbs; 10g fiber; 11g protein; 7g sugar.
 
Notes: Freeze for up to 4 months. That soup overnight in refrigerator. Place partially thawed soup in large saucepan. Warm over medium heat until serving temperature.

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Rustic Tomato Soup (nondairy)

Course Soup
Servings 12 cups
Calories 34 kcal

Ingredients

  • 1 tbsp olive oil
  • 3 garlic gloves, smashed
  • 1 medium to large onion, peeled and roughly chopped
  • 2 medium carrots, peeled and sliced
  • 2 celery stalks, roughly chopped
  • 1-1/2 tsp sea or kosher salt, divided
  • 3/4 tsp freshly ground black pepper, divided
  • 3-1/2 lbs plum tomatoes (about 15), chopped
  • 2 tsp basil
  • 1 tsp marjoram
  • 6 sun-dried tomatoes
  • 1/3 tsp baking soda
  • 4 cups vegetable broth or stock Instructions:

Instructions

  1. Put the olive oil in the cooking pot of the Mulitcooker set to Brown/Saute at 350 degrees. Once hot, add garlic, onion, carrots, celery and a pinch each of salt and pepper. Saute until soft and golden, about 8-10 minutes, stirring occasionally.
  2. Add remaining ingredients and stir to combine.
  3. Cover and switch to Slow Cook on low for 4 hours.
  4. Once unit switches to Keep Warm, blend to finish the soup. Ladle approximately 1/3 of soup mix (solids and liquids) into a blender and blend until smooth.
  5. Place blended mixture in heat-proof container and repeat with remaining soup.
  6. Place blended ingredients in slow cooker and adjust seasonings to desired taste.
  7. Continue to keep the soup warm until ready to serve or serve immediately.

Recipe Notes

 

Serves: 12 cups - 1 cup Nutritional Information per serving - Calories: 34 (33% from fat) Carb: 4g; Protein: 1g; Fiber: 1g; Fat: 1 g; Sat. Fat: 0g; Chol: 0g; Sodium: 442mg: Calcium: 24 mg Notes: This can be prepared on the stovetop.

Follow directions above and keep warm in crockpot or on stovetop.

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Southwest Turkey Sausage and Hominy Stew

Course Soup
Author Not Your Mother's Slow Cooker Cookbook

Ingredients

  • 1-1/4 cups prepared salsa, medium or hot
  • 1 cup coarsely chopped red bell pepper, 1" pieces
  • 1 cup coarsely chopped yellow bell pepper, 1" pieces
  • 1 10 oz box frozen yellow or white corn kernels, thawed
  • 1 15 oz can white or golden hominy, rinsed and drained
  • 1 tsp tbsp chili powder
  • 1 12 oz package smoked turkey sausage, cut into 1/2" thick rounds (If uncooked, brown on stovetop)
  • 2 tbsp tequila

Instructions

For Serving:

  1. 3 cups hot cooked long-grain white or brown rice 1/2 cup crushed tortilla chips, baked or regular
  2. 1 medium-large ripe mango (10-14 ounces), peeled and sliced off the pit 1/2 cup chopped fresh cilantro
  3. 1/4 cup chopped green onions (white part and some of the green) 3/4 cup sour cream (reduced fat or nonfat are okay)
  4. * All of serving suggestions are optional

Instructions:

  1. Combine the salsa, bell peppers, corn, chili powder, hominy, sausage pieces, and tequila in the crockpot.
  2. Cover and cook on LOW for 5-7 hours
  3. To serve, divide the rice among 4 bowls; top each serving with the stew, some crushed chips, mango slices, cilantro, green onion and a big dollop of sour cream.

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Summer Harvest Tortilla Soup

Course Soup
Servings 4 servings
Author The Oh She Glow Cookbook, Angela Liddon

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 yellow onion, diced
  • 3 large cloves garlic, minced
  • 1 large red bell pepper, diced
  • 1 jalapeno, seeded, if desired and diced (optional)
  • 2 ears fresh corn kernels (2 1/2 cups frozen)
  • 1 medium zucchini, diced
  • 1 24 oz jar or canned crushed tomatoes
  • 3 cups vegetable broth
  • 1 15 oz can black beans, drained and rinsed
  • 2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp cayenne pepper
  • 1 tsp fine grain sea salt or to taste
  • ground black pepper to taste

Instructions

  1. In a large saucepan, heat the extra virgin olive oil over medium heat.
  2. Add the onion an garlic and saute' for about 5 minutes.
  3. Season with salt and pepper.
  4. Stir in the bell pepper, jalapeno (if using), corn kernels, and zucchini.
  5. Raise the heat to medium-high and saute' for 10 minutes.
  6. Add the crushed tomatoes, broth, cumin, chili powder, and cayenne pepper, stir well.
  7. Bring the soup to a low boil and reduce the heat to medium.
  8. Simmer, uncovered, for 10-15 minutes, until the vegetables are tender.
  9. Stir in the black beans and simmer for 2 minutes.
  10. 10. Ladle the soup into bowls and garnish with your choice of toppings.

Recipe Notes

 

Serves: 4

Gluten-free, nut-free, soy-free, sugar-free, grain-free

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Sweet Potato, Black Bean and Quinoa Chili

Course Main Course
Author Stock the Crock, Phyllis Good

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 3 cups cooked black beans about 2 (15 oz cans, drained and rinsed)
  • 1/2 cup uncooked quinoa, rinsed in cool water
  • 2 cups water or vegetable broth
  • 2 14.5 oz. cans diced tomatoes (low sodium)
  • 1 medium red onion, chopped
  • 1-2 seeded minced jalapeno chilies, (depending on the heat desired)
  • 4 garlic cloves, minced
  • 1 tbsp. ground cumin
  • 1-3 tbsp chili powder, depending on the heat desired
  • 1 tpsp unsweetened cocoa
  • 1/2 tsp. ground cinnamon
  • 1 medium green bell pepper, chopped
  • salt and black pepper to taste

FRESH TOPPERS: (All optional)

  • 1/2 to 3/4 cup fresh cilantro
  • 1/2 cup chopped green onions
  • 1 cup sour cream or plain Greek Yogurt
  • shredded petter and jack cheese
  • crushed tortilla chips

Instructions

  1. Grease the interior of the crockpot with butter, nonstick cooking sprary or olive oil
  2. Combine the diced sweet potatoes and next 11 ingredients (thru cinnamon) in the prepared crock and mix well.
  3. Cover. Cook on LOW 5-6 hours or on HIGH 2-3 hours.
  4. Ten or 15 minutes before the end of the cooking time, stir in the bell pepper.
  5. Season to taste with salt and pepper.
  6. Serve in bowls. Add toppings, if desired.

Recipe Notes

Freeze leftovers in freezer-safe containers.
Label and date the contents.

Use within 3 months.

Vegan, Paleo, Picky Eaters and Simple Swaps suggestions provided in the cookbook.

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Thai Butternut Squash Soup

Course Soup
Servings 6 cups
Author Karen Hilgart

Ingredients

  • 1 acorn squash
  • 1 butternut squash, about 3 lbs.
  • 1 onion
  • 1 carrot
  • 2 cloves garlic
  • 2 tbsp coconut oil
  • 4 cups vegetable broth
  • 1 1/2 cup coconut milk, 1 can - Thai Coconut Milk
  • 3 tbsp red curry paste
  • 1/2 cup cilantro
  • 3 lime leaves, optional
  • 2 stalks lemon grass or a pinch of lemon grass herb, optional - if you find it use it
  • Pinch of Red Pepper Flakes, optional and for a KICK!

Instructions

  1. Wash squash; cut in half, remove seeds and bake at 350 degrees for 45-50 minutes (or until fork tender).
  2. In a large pot, saute' onions and garlic in coconut oil. Saute' until onions are translucent.
  3. Add vegetable broth and coconut milk.
  4. Mix in red curry paste, cilantro and blend well.
  5. Add lime and lemon grass (optional)
  6. Simmer for 20 minutes or more.

Recipe Notes

 

  • Butternut Squash - You can boil the butternut squash vs baking it. To do this: wash, peel and remove seeds. Cut butternut squash into 1-2" cubes. Place in boiling water and cook until fork tender. This is a bit easier than trying to remove the butternut squash meat from the peeling.
  • Acorn Squash - Boiling option - to be updated once I try it.
  • This freezes beautifully. Place in containers and freeze. Thaw in refrigerator and reheat.
  • Store in refrigerator for 3 days. Freeze for up to 3 months.
  • This can be prepared on the stove top and placed in slow cooker to keep warm for up to 4 hours. Place on Low setting. Stir thru before serving.
  • Prepare Quinoa or Roasted Chickpeas or Chicken Breast (cooked) for a protein side. Simply add to the soup or serve on the side. A salad is a nice option too

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Vegetable Bean Soup

Course Soup
Author Going Solo in the Kitchen, Jane Doerfer

Ingredients

  • 1 cup dried bean soup mix
  • water, vegetable or ham stock
  • 1/4 cup peeled and diced carrot
  • 2/3 cup peeled and chopped onion
  • 1 tsp. minced garlic, about 1 clove
  • 1/3 cup chopped celery
  • 1 cup canned crushed tomatoes or 1-1/2 cups peeled, seeded and chopped fresh tomatoes Sprig of Thyme (optional)
  • Salt
  • Pepper

Instructions

  1. Rinse and examine beans discard bruised or broken beans
  2. Put them in a medium-sized saucepan.
  3. Add 4 cps water (broth) and bring to boil.
  4. Boil the mixture for 2 minutes, then let sit for 30 minutes.
  5. Drain and rinse the beans, cover with 4 cups of water or stock and cook uncovered for 1hour.
  6. Add the carrot, 1/3 cup of the onion, the garlic and celery.
  7. Simmer, covered for 1 hour.
  8. The beans should almost be cooked through.
  9. Add the remaining onion, tomatoes and thyme, if using.
  10. Cook, covered for 20-30 minutes or until the soup is the consistency you prefer. You may need to add additional water or stock to the pot.
  11. Taste and add salt and pepper

Recipe Notes

 

  • Variations Leftover vegetables - Just before serving, add 1/2 -1 cup chopped or sliced leftover vegetables (fresh green beans, broccoli, zucchini, winter squash, turnips or corn). Cover the pan and let the veggies sit in the mixture until they are heated through, or cook, stirring, for 1 minute.
  • With Greens - Add 2 cups sliced greens (spinach, kale or swiss chard) about 20-30 minutes before soup is done.
  • Herbs, Pasta or Rice - Add 1 tbsp chopped parsley, coriander or basil just before serving with 1/2-1 cup leftover macaroni or other pasta or rice (previously cooked).
  • Precooked Ham or Sausage - If using ham pieces, add them along with the water after the mixture has soaked for 30 minutes (Step 4). If using sausage pieces add just before serving.

 

Leftovers

Any leftover soups freeze beautifully. To reheat uniformly in the microwave, freeze it in ice-cube trays and reheat as many cubes as you wish. One cube = about 2 tbsp.

Note:

A 1 lb. package of soup mix = 3 separate meals of soup

A reasonably priced soup mix is A-1 Mix. (Mail order: Kennebec Bean Co., P.O. Box 219, North Vassalboro, Maine, 04962)

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Vegetable Minestrone Soup - Crockpot

Course Soup
Author https://www.laaloosh.com/

Ingredients

  • 2 14.5 oz. fat free vegetable broth
  • 1 18 oz. can crushed tomatoes, undrained
  • 2 medium carrots, chopped
  • 2 small zucchini, cut into 1/2" slices
  • 1 medium yellow bell pepper, cut into 1/2" pieces
  • 2 cloves garlic, finely chopped
  • 2 cups shredded cabbage
  • 2 tsp. dried marjoram
  • 1 tsp. salt
  • 1/3 tsp pepper
  • 1/2 cup cooked rice, brown
  • 1/2 cup Cannellini beans
  • 1/3 cup chopped fresh basil

Instructions

  1. Mix all ingredients, except rice and fresh basil, in a 3 1/2 quart crockpot.
  2. Cover and cook on LOW setting for 6-8 hours or until vegetables are tender.
  3. Stir in rice.
  4. Cover and cook on LOW setting for about 15 minutes or until rice is tender.

Recipe Notes

 

You can prepare the rice on the side and add when serving.

This freezes well. Divid into single portions and freeze.

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