Archive for the ‘Soups-Chowders-Chili's-Stew’ Category

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MY FAVORITE VEGETABLE SOUP

You can’t get more basic than this!  It is so good on wintery day.  SO good. Simple, easy, extremely full of nutrition, and vegan, even…unless…you want to add some chicken, turkey, ground beef, even hunks of firm fish…whatever you like.  Anything goes in this pot o’ deliciousness!

The following is how I usually make it – but, really, it’s a whatever-you’ve-got-in-the-fridge type deal.  I saute the first few aromatics and then add the broth and tomato sauce.  THEN, I can add as many vegetables as it will hold.  I love my soup to have a lot of substance and a little liquid, so I use a ton.  (In other words, the amounts of vege are only suggested, and negotiable!  If you use less the stats will go down a little, of course.)

As with just about every fabulous soup, this is better the next day…and the next…and freezes like a dream.

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Printable Recipe

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2 tablespoons olive oil

1 large onion, diced

4 cloves garlic, chopped

2 large stalks  of celery, sliced

One 15-ounce can tomato sauce OR diced or crushed tomatoes

Two 32-ounce boxes vegetable or chicken broth

3 large carrots, sliced

2 medium zucchini, yellow crook neck, etc – diced

4 medium sized waxy potatos (red or white), chunked

One 14-ounce can green beans, drained, OR 2 cups frozen

1 cup frozen corn (Trader Joe’s roasted is fab!)

One (approx 9-ounce) box frozen chopped spinach

1 cup frozen shelled edamame

2 tablespoons pearl barley

1 teaspoon salt (may need more, depending on your taste)

1 teaspoon ground cumin

1 teaspoon sugar

1/2 teaspoon freshly ground black pepper

Few dashes cayenne pepper

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In a large stockpot, over medium heat, add the olive oil, onion, garlic, and celery.  Cook for 5 minutes, or until onion is beginning to soften.

Pour in the tomato sauce (or diced or crushed, undrained) and broth.  Add in vegetables until it’s as “thick” as you like it.  I use them ALL in the amounts written!

Add barley, salt, cumin, sugar, pepper, and cayenne.  Stir well, and cover, bring to a boil.  Reduce heat to  low and simmer for an hour or until veggies are tender.

Makes A LOT!  I don’t know…probably ten really good sized servings.  Let’s go with that.  It’s all vegetables and a little oil – shouldn’t even have to count the calories!!

Per Serving: 162 Cal; 7 g Protein; 5 g Tot Fat; 26 g Carb; 7 g Fiber; 19 g NET carbs; 6 g Sugar; 519 mg Sodium

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CURRIED RED LENTIL SOUP

When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine.  Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all.  I used chicken broth, but using vegetable broth makes it completely vegan.

I love this one!!

Inspired by Cookie + Kate…thank you!

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Printable Recipe

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1 tablespoon olive oil

4 cloves garlic, minced

1/3 cup finely diced shallots (or sweet onion)

2 large carrots, shredded

1 cup dried red lentils – picked over

1/4 cup unsweetened dried cherries

1 (14 oz) can vegetable or chicken broth

3 cups water

1/2 cup lite coconut milk – unsweetened

2 teaspoons sweet curry powder – I use this one from Penzey’s

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg

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In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes.  Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg.  Bring to a boil.  Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft.  Allow to cool slightly.

In batches, add soup to blender and process until smooth.  Reheat gently over low.  Serve with a drizzle of coconut milk and garnish with cherries, if desired.  Makes approx. 6 (1 cup) servings.

Per Serving: 196 Cal; 10 g Protein; 5 g Tot Fat; 31 g Carb; 5 g Fiber; (26 NET Carb); 4 g Sugar; 520 mg Sodium

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Don’t know about where you are, but in my neck of the woods this last month and a half have been a little drizzly and dreary.  And by a little I mean nothing-but!!

Time to warm up.

Soup always makes you feel better – the act of gathering the ingredients, chopping the veggies, smelling the onions and garlic simmer in olive oil and a little butter…feels like you are really accomplishing something!

These are some of my favorites (click on title for recipe) – most deal with groceries probably already in your arsenal, or can be made with WHATEVER you have on hand.  There are no rules…all’s fair in love and soup!

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Tomato-Crab Bisque,   Creamy Garlic-Edamame Soup

Curried Chicken & Wild Rice Chowder, Caribbean Sweet Potato & Sausage

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Taco Soup,   Creamy Broccoli Chowder

Salmon Chowder,  Tortilla Soup

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Lasagna Soup,  Meatloaf Minestrone

Cheesy Chicken Cauliflower Chowder,  Thick Black Bean Soup

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MEATLOAF MINESTRONE

This soup is filling and so easy…it doesn’t take hours to simmer, but can be on the table in 50 minutes! Full of vegetables and  chunks of leftover meatloaf floating in a seasoned broth….for your family add a crusty Italian loaf rubbed with garlic and drizzled with olive oil and there’s your complete meal!

Vege Version:  Use vegetarian meatballs.  Trader Joe’s has some available, that are very good. OR leave them out altogether…still scrumptious!

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2 tablespoons olive oil

1 cup diced onion

1/2 cup diced carrots

3/4 cup diced celery

2 garlic cloves, minced

1 1/2 cups shredded cabbage

1 medium zucchini, sliced

6 cups beef or vegetable broth

1 tablespoon Italian Seasoning herb mix

1/4 teaspoon black pepper

1/2 teaspoon sugar

Salt to taste

One 28-ounce can diced tomatoes, UNDRAINED

One 6-ounce can tomato paste

2 cups or more of chunks of leftover meatloaf OR prepared meatballs (24 regular-sized)

One 15-ounce can Cannellini or Great Northern Beans, drained

One 14-ounce can Italian green beans, drained

1/2 cup small shell pasta – optional

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In large saucepan, over medium-low heat, saute onion, garlic, carrots, celery and zucchini in olive oil until onions are soft and transparent. Add cabbage, broth, seasonings, pepper, sugar, tomatoes, and tomato paste. (If using meatBALLS instead of LOAF, add them here.) Allow to simmer over medium-low heat until vegetables are tender. Add Cannellini beans, green beans and pasta. Cook until pasta is tender. Carefully stir in meatloaf and gently heat through. Serve with shredded parmesan cheese sprinkled on top. Makes eight 1-cup servings.

With pasta:

Per Serving: 298 Cal; 16 g Protein; 14 g Tot Fat; 29 g Carb; 6 g Fiber; NET Carbs: 23 g; 6 g Sugar; 420 mg Sodium

Without pasta:

Per Serving: 273 Cal; 15 g Protein; 14 g Tot Fat; 24 g Carb; 5 g Fiber; NET Carbs: 21 g; 6 g Sugar; 420 mg Sodium

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ROASTED RED PEPPER AND FISH CHOWDER

This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness  – and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.

 

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1 1/2 cup diced red peppers (1 large)
1 1/2 tablespoons olive oil
1 cup frozen corn, thawed
1 cup diced onion
2 cloves garlic, minced
2 tablespoons flour
Two 14.5 ounce cans reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon tarragon
1/4 teaspoon lemon pepper
1/2 teaspoon parsley
1/2 teaspoon oregano
Dash freshly grated nutmeg
Pinch red pepper flakes
1/2 cup fat-free half & half or evaporated milk
3/4 -1 pound halibut, tilapia or other firm white fish, cut into bite-sized pieces

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4  servings – about 1 1/4 cups each.

Per Serving: 249 Cal; 25 g Protein; 8 g Tot Fat; 16 g Carb; 2 g Fiber; 4 g Sugar; 330 mg Sodium

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ITALIAN SAUSAGE SOUP

Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!

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1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish

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In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

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CURRIED WILD RICE & CHICKEN CHOWDER

I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.

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1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley

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In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

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Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

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Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

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Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium

 

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