Easy Veggie Chili
Prep Time: 20 minutes Cooking Time: 45 minutes Yields: 6 people
Ingredients
2 tablespoons olive oil
1 medium red onion, chopped
1 large red bell pepper, chopped
2 medium carrots, chopped
2 ribs celery, chopped
½ teaspoon salt, divided
4 cloves garlic, pressed or minced
2 tablespoons chili powder
2 teaspoons ground cumin
1 ½ teaspoons smoked paprika
1 teaspoon dried oregano
1 large can (28 ounces) or 2 small cans (15 ounces) diced tomatoes, with their juices
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) red beans, rinsed and drained
2 cups vegetable broth
2 tablespoons chopped fresh cilantro, plus more for garnish
1 to 2 teaspoons red wine vinegar or lime juice, to taste
Garnishes: chopped cilantro, sliced avocado, sour cream, grated cheddar cheese, etc.
Directions
In a large, heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
Add the garlic, chili powder, cumin, paprika and oregano. Cook and stir constantly, about 1 minute.
Add the diced tomatoes and their juices, the drained beans, and vegetable broth. Stir to combine and simmer gently, for 30 minutes. Remove from heat.
For the best texture and flavor, transfer 1 ½ cups of the chili to a blender and blend until chunky, then pour the blended mixture back into the pot. (Or, blend the chili briefly with an immersion blender, or mash with a potato masher until it reaches a chili-like thickness.)
Add the chopped cilantro, stir to blend, and then mix in the vinegar to taste. Add more salt to taste. Divide into individual bowls and serve with garnishes of your choice. Keeps well in the refrigerator for about 4 days.
Turkey Chili with Kale
Prep Time: 15 minutes Cooking Time: 50 minutes Yields: 6 people
Ingredients
2 tablespoons extra virgin olive oil
1 pound lean ground turkey
1 medium onion, diced
3 cloves garlic, minced
2 tablespoons agave nectar
1 tablespoon chili powder
1 1/2 tablespoons cumin
2 teaspoons dried oregano
2 teaspoons salt
1 teaspoon pepper
3 tablespoons tomato paste
2 14.5-ounce cans diced tomatoes
1 15-ounce can black beans, rinsed and drained
1 cup frozen corn kernels
2 cups chicken broth
1 small bunch lacinato kale, tough stems removed and roughly chopped (or a couple of big handfuls of spinach or other greens)
Directions
1. Heat olive oil in a large stock pot or Dutch oven over medium high heat. Add the turkey, season with some of the salt and pepper, and cook, crumbling with a wooden spoon, until cooked through, about 6 to 8 minutes. Remove meat with a slotted spoon and set aside.
2. Leave enough remaining fat to coat the bottom of the pot. Reduce the heat slightly and add the onions and garlic and cook for about 5 minutes, until softened. While the onions and garlic are cooking, combine the agave, chili powder, cumin, oregano and remaining salt and pepper in a small bowl, mixing with a spoon.
3. Add the spice mixture and tomato paste to the onions and garlic. Cook for about a minute, stirring to combine the paste with the spices. Add the tomatoes and stir, picking up any brown bits from the bottom of the pot.
4. Raise the heat to medium and add the meat, beans, corn, and chicken broth to the pot. Bring the mixture to a simmer, then lower the heat, cover, and cook for 20 minutes. Add the kale and continue cooking, covered, for about 15 more minutes.
Tomato-y Tortilla Soup
Prep Time: 25 minutes Cooking Time: 30 minutes Yields: 4 people
Ingredients
2 (6-inch) corn tortillas
1 tablespoon plus 1 teaspoon canola oil
1/4 teaspoon salt
1 small onion, chopped
3 cloves garlic, minced
1 small jalapeno pepper, seeded and finely chopped
1 teaspoon ground cumin
3/4 teaspoon dried oregano
4 cups low-sodium chicken broth
2 (14.5-ounce) cans no salt added diced tomatoes with juice
1/4 cup fresh lime juice
1/4 cup sour cream (optional)
2 tablespoons chopped fresh cilantro leaves
Directions
1. Preheat the oven to 375 degrees F.
2. Brush both sides of each tortilla with oil, using 1 tablespoon of the oil. Cut the tortillas in half, then cut each half into 1/4-inch wide strips. Arrange the strips on a baking sheet, sprinkle with the salt, and bake until crisp and golden, about 12 minutes. Remove from oven and set aside.
3. Heat the remaining 1 teaspoon of oil in a large heavy skillet over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the garlic, jalapeno, cumin, and oregano and cook for 1 minute more. Add the broth and tomatoes, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. Stir in lime juice.
4. Remove the pan from the heat and puree with an immersion blender or in 2 batches in a regular blender until the soup lightens in color but chunks of tomato remain, about 30 seconds. Serve the soup topped with the tortilla strips, a dollop of sour cream, and a sprinkle of cilantro.
Notes: For a heartier dish, add 1 1/2 cups of shredded roasted chicken breast.
Mighty Miso Soup
Prep Time: 10 minutes Cooking Time: 15 minutes Yields: 4 people
Ingredients
8-inch piece wakame
1 medium onion, cut into long strips
1 medium daikon radish, cut into half moons
1/2 block tofu, cut into 1/2 inch cubes
5 cups water
1 to 2 tablespoons miso paste
2 scallions, chopped
Directions
1. Wash wakame, soak for 5 minutes or until softened and cut into 1-inch pieces.
2. Add veggies, wakame, tofu and water to a pot and bring to boil.
3. Reduce heat to low and simmer for 10 minutes.
4. Remove 1/2 cup of liquid from the pot and stir in the miso to dissolve.
5. Return miso mixture to pot, reduce heat to very low and cook 2-3 more minutes. Do not boil.
6. Garnish with chopped scallion.
Jambalaya
Prep Time: 15 minutes Cooking Time: 30 minutes Yields: 6 people
Ingredients
For the Jambalaya:
1 tablespoon olive oil
1 tablespoon butter
1 large onion, diced
2 chicken or turkey andouille sausage, halved lengthwise and cut into 1/4-inch half-moons
6 cloves garlic, finely chopped
1 (14 ounce) can crushed tomatoes
1 green bell pepper, seeded and diced
1 red pepper, seeded and diced
2 zucchinis, diced
2 tablespoons Cajun Seasoning (see recipe below)
1 teaspoon hot sauce, or to taste
2 cups chicken broth
1 pound chicken breast, cooked, cooled, and chopped
1 pound cooked, peeled, and deveined shrimp
For the Cajun Seasoning:
1 1/2 tablespoon salt
1 tablespoon dried oregano
1 tablespoon paprika
1/2 tablespoon cayenne pepper, or more to taste
1/2 tablespoon ground black pepper, or more to taste
Directions
Jambalaya:
1. Heat olive oil and butter in a large saucepan over medium heat. Add the onion and andouille sausage and cook and stir until the onion starts to brown, about 10 minutes.
2. Stir in garlic and cook until fragrant, 1 to 2 minutes.
3. Mix in crushed tomatoes, green bell peppers, zucchini, Cajun seasoning, hot sauce, and chicken broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the mixture thickens, about 15 minutes.
4. Stir in chicken and shrimp and simmer until heated through, 1 to 2 minutes.
Cajun Seasoning:
Combine all ingredients in a plastic bag and shake to mix.
Notes: This hearty crowd pleaser will have them coming back for thirds! If you don't like it spicy, skip the hot sauce and go light on the cayenne pepper and add to taste.Serve on its own for a low-carb version, or over prepared brown rice.
Green Lentil Soup
Prep Time: 10 minutes Cooking Time: 45 minutes Yields: 5 people
Ingredients
1 cup green lentils
1 tablespoon olive oil
1 medium onion, diced
1 carrot, diced
1 stalk celery, chopped
4 cups spring water or vegetable stock
1 bay leaf
1 teaspoon rosemary
1 tablespoon chopped parsley
1/2 teaspoon sea salt
Squeeze of lemon or 1 tablespoon umeboshi vinegar
Directions
1. Spread lentils on a flat surface and pick out any stones, then wash and drain.
2. In a soup pot, warm oil over medium heat.
3. Add onions and cook 5 minutes or until translucent.
4. Add carrot and celery and sauté 3-5 minutes.
5. Spread lentils on top.
6. Add water, bay leaf and rosemary and bring to boil.
7. Reduce to low heat, cover and simmer for 45 minutes or until lentils are tender.
8. Add chopped parsley, salt and a squeeze of lemon juice or umeboshi vinegar.
9. Simmer another 2 minutes and serve.
Garlic Lover's Soup
Prep Time: 10 minutes Cooking Time: 60 minutes Yields: 4 people
Ingredients
2 heads garlic
2 teaspoons olive oil
5 cups vegetable stock
2 bunches spinach, chopped
Directions
1. Preheat oven to 425 degrees.
2. Slice off the top of each head of garlic, exposing the top of each clove.
3. Pour a teaspoon of oil on each head.
4. Place in a casserole dish with a lid or wrap in foil.
5. Roast for 45 minutes or until cloves are completely soft.
6. Let the garlic cool for a few minutes and squeeze cloves into a pot.
7. Add stock and stir to break up the garlic and combine.
8. Bring to boil, reduce heat and simmer for 10 minutes.
9. Just at the end, add in the spinach to wilt, stir well and serve right away.
Notes: They say that garlic is as good as ten mothers due to its incredible healing properties. Try this soup when you are feeling a cold coming on.
French Onion Soup
Prep Time: 5 minutes Cooking Time: 30 minutes Yields: 4 people
Ingredients
4 onions, sliced into half moons
1 teaspoon oil, sesame or olive
4 cups of water
3-4 tablespoons soy sauce or dark miso (hatcho)
Whole grain croutons or toasted bread
Directions
1. In a large pot sauté onions in oil until they start to brown.
2. Add water, bring to boil. Lower the heat and simmer for 20 minutes.
3. Add soy sauce or diluted miso. Simmer for 3 minutes longer.
4. Serve in individual bows and float a few croutons or toast on top of soup.
Notes: Add a slice of cheese on top of the croutons or bread and place bowl of soup in a 350 degree oven until cheese has melted.
Curried Corn & Shrimp Chowder
Prep Time: 20 minutes Prep Notes: Save time by using frozen corn.
Cooking Time: 35 minutes Yields: 6 people
Ingredients
6 ears of corn or 3 cups frozen
1 onion diced
2 cloves of garlic, minced
2 carrots, peeled and diced
6 springs of fresh thyme -- stalks removed, or 1 tbs dried
3 tbs extra virgin olive oil
2 tbs butter
1 tbs curry powder
1/2 tsp ground ginger
2 tbs flour (optional)*
6 cups chicken stock
2 medium Yukon gold potatoes, diced
1 medium yam or sweet potato, diced
1/4 medium red bell pepper, finely diced
1/2 pound peeled and deveined large or jumbo shrimp
Salt and freshly ground black pepper to taste
1/2 cup low-fat milk (optional)**
Directions
1. Cut kernels from cobs and set aside
2. Heat butter and 2 tablespoons olive oil in a large pot.
3. Add onion, garlic and carrots and thyme. Cook about 5 minutes, until veggies are soft.
4. Stir in curry powder, ginger and flour. Cook 1-2 minutes.
5. Pour in chicken stock and bring to a boil.6. Add potatoes and season with salt and ground pepper. Simmer 15 minutes.
7. Scoop out about 1/2 of potatoes and about 1/4 of broth into a blender. Puree until smooth.8. Return pureed soup to pot, add corn and red bell pepper, and simmer about 10 minutes.
8. Heat remaining tablespoon of olive oil in shallow pan, saute shrimp until cooked through. Add salt and pepper. Add cooked shrimp to soup and stir, adding more salt and pepper to taste.
9. Add milk and simmer another 5 minutes, then turn off heat.
Notes: Worth the effort! I love the earthiness and medley of colors in this hearty dish. The sweet potato adds a layer of sweetness, and the ginger a pungent layer of complexity. -- For a nutrient boost, pour over a handful of baby spinach.-- For a bit more kick, add a dash of red pepper flakes.* Withhold flour for gluten-free soup.**Withhold milk or use rice or soy milk for dairy-free soup.Blending some of the potatoes gives the dish some of the creaminess that would otherwise come from flour and dairy.
Creamy Broccoli Soup
Prep Time: 10 minutes Cooking Time: 25 minutes Yields: 4 people
Ingredients
1 bunch broccoli
2 cups water
3 cups chicken stock (or broth)
1 small onion, chopped
3 cloves garlic, minced
3/4 cup cooked brown rice
Sea salt and ground pepper to taste
Directions
1. Wash broccoli and separate stems from florets.
2. In a large pot, bring water and stock to a boil. Add broccoli stems, onion and garlic.
3. Reduce heat and simmer for 15 minutes.
4. Remove 2 cups of liquid from pot and dissolve miso paste in the liquid, return to pot.5. Add brown rice.
6. Use an immersion blender to cream the soup, or scoop in batches into a blender until all is smooth.
7. Return soup to pot, stir in broccoli florets, salt and pepper and cook 10 more minutes.
Notes: This hearty non-dairy soup gets its "creaminess" from the rice.
