There is nothing like a savory, tantalizing bowl of soup or stew on a chilly, rainy, or snowy day. Generally, tossing a bunch of veggies, meats, rice, or noodles into a pot isn’t challenging. Getting the flavor just right (and keeping it healthy) can be simple too!
Here are a few recipes that should delight your palate, while keeping your body in optimum shape. All of the recipes are for approximately 4 servings.
Veggie Curry Comfort Stew (vegan, gluten-free, dairy-free)
1 teaspoon olive oil
1 large, diced onion
2 diced sweet potatoes
2 teaspoons of sea salt
1 tablespoon curry powder
1 tablespoon coconut sugar or raw honey
1 tablespoon grated ginger
3 minced garlic cloves
1/8 teaspoon cayenne pepper (optional)
2 cups vegetable broth or water
2 (15.5-ounce) cans chickpeas, drained and rinsed
1 diced green bell pepper
1 diced red bell pepper
1 head of cauliflower, cut into bite-sized florets
1 (28-ounce) can diced tomatoes with their juices (no added salt)
1/4 teaspoon black pepper
1 (10-ounce) bag baby spinach
1 can coconut milk (no sugar added)
Heat oil in a skillet over medium heat. Sauté onion with one teaspoon of salt for about 5 minutes. Add sweet potatoes and another teaspoon of salt, and sauté until translucent around the edges.
Stir in curry, coconut sugar, ginger, garlic, and cayenne and cook briefly, about 30 seconds. Pour in 1/4 cup of broth and scrape up any toasty bits from the bottom of the pan. Transfer this onion-potato mixture into the bowl of a 6-quart or larger slow cooker. (Halve this recipe for a smaller slow cooker.)
Add the rest of the broth or water, chickpeas, bell pepper, cauliflower, tomatoes with their juices, and pepper to the cooker. Stir. The liquid should come about halfway up the sides of the bowl; add more broth or water as necessary. Cover and cook for 4 hours on HIGH.
Stir in the spinach and coconut milk. Cover with lid for a few more minutes to allow the spinach to wilt. Taste and correct the salt and other seasonings as needed. Serve this healthy stew on its own or over cooked quinoa or brown rice.
Kale and Quinoa Minestrone Soup (vegan, gluten-free, dairy-free)
1 diced yellow onion
2 diced celery stalks
3 diced medium carrots
2 finely chopped garlic cloves
2 cups diced zucchini
2 cups sliced green beans
1 diced bell pepper
28 ounces crushed tomatoes
4 cups of water
16 ounces of chickpeas
1 cup quinoa
2 cups kale (no stems)
1 teaspoon of turmeric
1 teaspoon of sea salt
1 teaspoon of black pepper
Place large stockpot over medium heat. Add onions, carrots, celery and cook about 5 minutes. Add garlic, and cook for another minute. Add zucchini, greens beans, salt, pepper, turmeric, stir, and cook another 3 minutes.
Add tomatoes and water, and raise the heat to a boil. After a few minutes, lower the heat all the way to a gentle boil/simmer for another 20 minutes. Then, add the quinoa and cover for another 2 minutes. Remove
Remove cover, add kale and any canned beans, and resume gentle boil for 5 minutes. Once complete, allow pot some cooling time @ 15 minute away from stove, and uncovered, before formally tasting or serving yummy soup.
Sweet Potato and Cuban Black Bean Stew (vegan, gluten-free, dairy-free)
1 diced red onion
1 chopped red bell pepper
1 chopped green bell pepper
6 cloves chopped garlic
6 cups cooked black beans
2 cups of water or vegetable broth
1 tablespoon cumin
1 tablespoon chopped oregano leaves
2 bay leaves
2 tablespoons apple cider vinegar
½ teaspoon salt
3 diced sweet potatoes
1 lime sliced into fourths
Saute onion, peppers, and garlic in a pan until soft and then puree them. Add half of the beans to the mixture and add enough liquid to make a semi-thick soup. Place the soup in a pot and add all the other ingredients except for the potatoes. Let the stew simmer for a while, then add potatoes. Continue simmering until potatoes are soft. Serve in a bowl with a wedge of lime and enjoy!
Chicken Avocado Soup (gluten-free, dairy-free)
2 chicken breasts
3 teaspoons olive oil, divided
salt & freshly ground pepper to taste
1 1/2 cups finely chopped green onions
1 teaspoon minced garlic
1 diced tomato
42 ounces of organic chicken broth
1/8 teaspoon cumin
1 teaspoon salt
2 diced avocados
1/2 cup finely chopped cilantro
Season chicken with salt and pepper. In a large skillet over medium-high, heat 1 teaspoon of the olive oil. Add chicken to the heated skillet and lower temperature to medium, cover pan, and grill chicken until the internal temperature reaches 165° F. Shred chicken and cover with foil to keep warm, then set aside.
In a dutch oven or equivalent, heat the remaining 2 teaspoons of oil over medium heat until hot. Add1cup green onions and minced garlic to pot; Sauté about 2 minutes. Add diced tomato. Sauté 1 minute, until soft.
Add chicken broth, cumin, and salt to the pot. Stir well and bring to a boil. Cover pot and simmer on low for 15 to 20 minutes.
Layering in separate bowls; Fill each bowl with shredded chicken, diced avocado, chopped green onions (from the remaining 1/2 cup), and cilantro. Next, ladle the chicken broth onto the layered chicken in each bowl. Serve each bowl with a lime wedge. Incredibly delicious and soothing.
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