This soup is perfect for a cold evening. Simple to make, filling and packed with protein.
1 large onion chopped
1 tablespoon coconut oil or olive oil
1 red bell pepper cored and chopped
2 carrots chopped
5 cloves of garlic minced
3 cups of vegetable stock or water (I do half and half)
4 15 oz cans black beans rinsed and drained
1 bay leaf
2 teaspoons each, cumin, and chili powder
1/2 teaspoon chipotle powder
1 tablespoon oregano
1 15 oz can diced tomatoes.
Saute onion in oil for 2-3 minutes until it softens. Add peppers, carrots and garlic. Continue sauteing 3-5 minutes more.
Add beans and liquid, bay leaf and spices.
Simmer for 20-30 minutes. At this point, optional for thicker soups blend with an immersion blender or remove 1-2 cups of mixture and blend in a blender to the thickness you enjoy. (I like my soups thicker)
Add canned tomatoes with liquid. Simmer 15-20 minutes longer.
Season to taste with salt and pepper.
This soup can be frozen for up to 3 months!
This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!
2 tablespoons extra virgin olive oil
2 medium onions chopped
3 stalks celery chopped
3 carrots chopped
1 medium green pepper chopped
4 cloves garlic minced
3 cups cabbage chopped
2 cups chopped broccoli
2 cups green beans cut to 1 inch (frozen is fine)
8 cups low sodium vegetable broth
2 cups water
1 cup tomato sauce
1 14 ounce can diced tomatoes
1 15 ounce can kidney or pinto beans
1 bay leaf
4 cups chopped spinach (or 10 ounce package frozen spinach)
1/2 cup thinly sliced fresh basil (optional but delicious)
Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)
10- 2 cup servings
2 TABLESPOONS OF BUTTER
1 TABLESPOON OF GOOD OLIVE OIL
1 LARGE ONION CHOPPED
1 15 OZ CAN OF PUMPKIN PUREE (NOT PIE FILLING)
1 ½ POUNDS OF BUTTERNUT SQUASH PEELED AND DICED
4 CUPS OF CHICKEN STOCK OR VEGETABLE BROTH
HEAT BUTTER AND OIL IN HEAVY SOUP POT ADD ONIONS AND COOK OVER LOW HEAT FOR 5-7 MINUTES.
ADD REST OF THE INGREDIENTS, SIMMER OVER LOW HEAT FOR 20-30 MINUTES UNTIL SQUASH IS SOFT.
BLEND UNTIL SMOOTH WITH A STICK BLENDER OR CAREFULLY IN A REGULAR BLENDER.
SEASON WITH SALT AND PEPPER TO TASTE.
Perfect for lunch or a starter at dinner.
2 tablespoons butter
1 tablespoon of extra virgin olive oil
1 large leek white and light green parts, halve lengthwise slice, and rinse
4 garlic cloves
2 pounds of turnip peeled and diced
1 large potato peeled and diced
2 quarts of vegetable broth
2 bay leaves
1 tablespoon of Mrs Dash, or similar herb blend.
Heat butter, and olive oil in a large heavy soup pot and saute, leeks for several minutes. Add garlic for 1 minute. Add the rest of the ingredients and bring to a boil, then reduce. Simmer about 45 minutes until vegetables are very tender. Remove bay leaves.
Blend with a stick blender until smooth, or in batches, carefully in a blender.
Add salt and pepper to taste.
This delicious Black Bean and Sweet Potato Chili has just the right amount of heat and smoky flavor!
2 large onions chopped
2 bell peppers chopped (red or green, both work well)
6-8 garlic cloves finely minced
2 tablespoons of olive oil
2 tablespoons of chili powder
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chipotle powder
2 sweet potatoes cubed
2 cans of no salt black beans
3 cups of diced tomatoes, canned or fresh
2 cups of water
1/4 cups tomato paste
1/2 teaspoon salt
Heat oil in a large soup pot, and saute onions for 3-4 minutes. Add garlic,peppers, and spices, saute 2-3 minutes more.
Add sweet potatoes, black beans, tomatoes,and water, bring to a boil then simmer 1 hr stirring occasionally.
Add tomato paste to thicken and adjust seasoning.
Serve warm with cilantro garnish or grated cheese.
Chili flavors are always better the next day!
This chili also freezes well for a fast meal on busy days!
-1 tablespoon of olive oil
-2 stalks of celery chopped
-2 carrots chopped
-1 onion chopped
Heat oil in a large saucepan and add above sauté for 5 minutes. Stir in
-3 garlic cloves chopped
Cook for one minute, then add
-5 cups of water
-2 cups of lentils
-1 (15 oz ) can of diced tomatoes
-2 bay leaves
-2 red or yukon gold potatoes diced
-2 teaspoons of Mrs. Dash
Bring to a boil and simmer covered, for 30 to 45 minutes
1-2 cups of chopped greens (spinach, kale etc)
Simmer 10 minutes more.
Serve! 6-8 servings
There are several reasons why I love this soup. It is sooo easy,economical, healthy, tasty, low fat and low salt!
-6 cups of water
-2 cups dried green split peas
-1 onion chopped
-2 carrots chopped
-2 celery stalks chopped
-2-4 garlic cloves chopped
-2 medium red potatoes cut to bite size pieces
– 2 teaspoons Mrs Dash or other spices
-salt and pepper to taste
In a large saucepan add all the ingredients and bring to a boil
Reduce heat to simmer, cover, and simmer for 1 hour or until peas are tender, stirring occasionally
Add salt and pepper to taste. Stir
Serve! “7 Servings”
1 onion chopped
2 celery sticks chopped
3 carrots chopped
2 tablespoons olive oil
8 cups vegetable broth (I use Imagine brand “no chicken” low sodium broth)
1 lb sliced mushrooms
2 cups finely chopped kale or dark green of your choice
2 teaspoons turmeric
2 15 oz cans garbanzo beans (I like Eden brand)
2 tablespoons tahini (sesame seed paste)
1 large roasted red pepper (I used bottled roasted red pepper)
¼ c parsley chopped
1-tablespoon Italian seasoning herbs
Salt and hot pepper to taste
In large soup pot sauté first 4 ingredients until onion is translucent 3-4 minutes. Add broth, spices, and mushrooms, and one can of beans (undrained) and simmer for 15 minutes. Add roasted peppers, kale, parsley and herbs, simmer 10 minutes or longer.
In a blender combine second can of beans undrained and the tahini, blend until smooth.
Jus before serving add the bean/ tahini mixture.
Salt and hot pepper to taste. Keep warm but do not boil.
Serve with crusty bread.
AN AMAZING WARMING SOUP FOR THESE COLD WINTER NIGHTS!
1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED
2 TABLESPOONS OF OLIVE OIL
1 SWEET ONION DICED
2 CARROTS DICED
1 CELERY RIB DICED
3 GARLIC CLOVES MINCED
6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE
1 CUP FROZEN GREEN PEAS
¼ CUP PARSLEY CHOPPED
2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE
¾ TEASPOON DRIED THYME
1-CUP WHEAT BERRIES, RINSED
1 CAN DICED TOMATOES
½ CUP RED WINE
SALT AND PEPPER TO TASTE
HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.
ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.
SEASON TO TASTE.
SERVE WITH SOME PARMESAN SPRINKLED ON TOP
*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.