Category: Soup and Stew

Curried Lentil Vegetable Soup

curried-lentil-vegetable-soup-1The wintertime is soup season in my house. From rich chili to creamy stew, I try to make a large batch at least once a week to have on hand for cold days. Something about a big bowl of steamy soup is so comforting, especially the stick-to-your ribs kind that is chock full of veggies. I am a curry enthusiast and have often tried and failed attempting to make my own version. It never came out as delicious as the restaurant curries I have had…until now. I finally found a curry powder that is remarkably close to the curry flavor I’ve come to love from restaurants. Until now, I had used Thai curry paste and always ended up with a very bland flavor. The curry powder for this recipe consists of fenugreek and cardamon which were not present in past curries I have made, and boy does it make a difference. I found this powder at World Market and falls under the Indian curry category.

The lentil and veggies in this recipe are what give it an incredible heartiness and, not to mention, healthiness. Rich in anti-oxidants and potent herbs, this soup is sure to help stave off a cold this season. You can add any of your favorite vegetables– I went with carrots, celery, bell pepper and kale. Each brings a different component to the soup and adds beautiful color. To add even more plant based kick to this recipe, serve it over cauliflower rice.

Let me know what you think of the soup by commenting below!

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Curried Lentil Vegetable Soup

10 minutes

35 minutes

45 minutes

Yield: 4

Serving Size: 2 cups

Curried Lentil Vegetable Soup

Ingredients

  • 2 cups dry green lentils
  • 1 can full fat coconut milk
  • 4 cups vegetable broth
  • 1 cup petite diced tomatoes, drained
  • 2 cups kale, ribs removed and chopped
  • 1 cup celery, thinly sliced
  • 1/2 cup carrots, thinly sliced
  • 1/2 cup bell pepper, chopped
  • 2 tbsp Indian curry
  • 2 tsp sea salt
  • Chopped cilantro for garnish
  • Cauliflower rice or traditional rice for serving

Instructions

  1. In a large stick pot or Dutch oven, combine chicken broth and lentil, bring to a boil. Reduce heat and simmer 10 minutes.
  2. Add celery, carrots, bell pepper and tomatoes. Simmer 15 minutes, covered.
  3. Stir in coconut milk, curry powder and sea salt. Simmer 10 minutes uncovered, stirring occasionally
  4. Stir in kale. Serve over cauliflower rice and garnish with cilantro.
http://freshandfit.org/curried-lentil-vegetable-soup/

Chipotle Chicken Corn Chowder

chipotle-chicken-chowder

Nothing soothes on a crisp fall day quite like a bowl of rich and creamy soup. This spicy chipotle chicken corn chowder is one that delivers everything you would want in a soup–a rich broth dancing with chipotle flavor, hearty potato, corn and shredded chicken all coming together for a soup that eats like a meal.

I recommend adding the chipotle in a little at a time to adjust the spiciness to your liking. Chipotle peppers can quickly go from spicy to blazing inferno in a matter of an extra tablespoon.

Top your bowl with crushed tortilla chips, cilantro and a squeeze of fresh lime.

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Chipotle Chicken Corn Chowder

Chipotle Chicken Corn Chowder

Ingredients

  • 2-6 ounce chicken breasts
  • 2 Idaho potatoes, cut into 1 inch cubes
  • 2 cups corn
  • 1 cup bell pepper, diced
  • 1/2 cup sweet white onion, diced
  • 2 cups chicken stock
  • 1 cup whole milk
  • 1/3 cup chipotle in adobo sauce, sauce only.
  • 1-4 ounce can hatched green chiles
  • 2 tbsp all purpose flour
  • 1 tbsp oregano
  • 1 tbsp cumin
  • 1 tsp garlic, minced
  • 1 tsp onion powder
  • 3 tbsp butter
  • 2 tsp sea salt
  • Optional toppings: chopped cilantro, lime wedges, tortilla chips

Instructions

  1. Begin by melting 1 tablespoon of butter in a pan over medium heat. Allow pan to get nice and hot. Season chicken breast with salt and pepper.
  2. Place chicken breast on pan and cook 6-7 minutes each side. Place on a cutting board and finely chop chicken. Set aside.
  3. In a Dutch oven, melt 2 tablespoons of butter over medium heat. Add green pepper, onion, potato, garlic, oregano, cumin and sea salt. Place lid on and cook until onion begin to soften about 10 minutes.
  4. Add hatched green chiles, chipotle sauce and flour. Stir to combine. Pour in chicken stock and whole milk. Stir regularly until flour is dissolved.
  5. Allow chowder to come to a boil. Reduce heat and add chicken and corn. Simmer uncovered 20 minutes.
  6. Serve with lime wedges, cilantro and tortilla chips.
http://freshandfit.org/chipotle-chicken-corn-chowder/

 

 

 

 

 

 

Tortilla Chili Verde

Tortilla Verde Chili 1

I love a meal that can be stretched and reheated throughout the week. Sunday is an ideal day to prepare a big batch of chili to have during the start of a new week. Having a healthy recipe on hand keeps me from ordering out and starts the week off on the right foot. Another fantastic aspect of this recipe is that you only use one pot for super quick cleanup.

This chili made with grass-fed ground beef, green salsa and fresh vegetables covers all the bases for a healthy recipe. Instead of using oil, I begin cooking the ground beef first and then add in my veggies which will cook in the juices from the meat. You could also use ground turkey or chicken if you prefer.

The secret ingredient in this recipe is corn tortillas. The tortillas are added to the chili and then simmered for 20 minutes. This breaks the tortillas down completely and they become a part of the broth adding a nice roasted corn background, much like tortilla soup.

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Tortilla Chili Verde

Tortilla Chili Verde

Ingredients

  • 1 lb grass fed beef
  • 1 c white onion, finely chopped
  • 1 bell pepper, diced
  • 1 jalapeño
  • 1 can pinto beans, drained
  • 1 16 oz jar of green salsa
  • 24 oz low sodium chicken broth
  • 1 tbsp garlic, minced
  • 1 tsp onion powder
  • 2 tbsp ground cumin
  • 1 tsp sea salt
  • 2 corn tortillas, torn into large pieces
  • 1 c cilantro, chopped
  • 1 avocado, diced

Instructions

  1. In a large pot or Dutch oven, begin to brown ground beef over medium heat.
  2. After 5 minutes, add onion, bell pepper, jalapeño, garlic, onion powder, salt and cumin. Use a wood spoon to break up ground beef and stir well. Cover and cook 5 minutes longer.
  3. Remove lid and add chicken broth and salsa. Bring to a boil, reduce heat and add tortillas. Simmer 20 minutes.
  4. Stir in beans. Continue to simmer for a thicker chili or serve.
  5. Garnish with cilantro and chopped avocado.
http://freshandfit.org/tortilla-chili-verde/

 

Lemon Vegetable Orzo Soup

Lemon Vegetable Orzo Soup Recipe

Nothing comforts on a cold day like a big bowl of soup. This recipe is vegan and full of plant based nutrition. Delicate orzo pasta combines with plenty of veggies and white beans for a hearty soup that makes a great appetizer for holiday parties or anytime. A touch of lemon brightens the whole dish and adds a nice tang. Make this lemon vegetable orzo soup on a cool Sunday afternoon and save some leftovers to start your week.

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Lemon Vegetable Orzo Soup Recipe

Lemon Vegetable Orzo Soup Recipe

Ingredients

  • 1 c orzo
  • 2 c carrots, sliced
  • 2 celery stalks, thinly sliced
  • 1/2 c white onion, chopped
  • 2 c kale, stems removed and chopped
  • 1 c cannellini beans, drained
  • 2 tbsp olive oil
  • 1 tsp garlic, minced
  • 1 sprig fresh rosemary
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1/3 c lemon juice
  • 2 32oz chicken stock or veg stock
  • cracked black pepper (optional)

Instructions

  1. In a large Dutch oven, heat olive oil over medium heat. Add garlic, carrots, onion and celery. Cover and sauté 10 minutes until onions begin to turn translucent. Stir occasionally.
  2. Add vegetable stock and bring to a boil with lid off.
  3. Add herbs and stir in orzo. Reduce heat to simmer and cook until orzo is tender, about 7-10 minutes.
  4. Turn heat off. Stir in beans, kale and lemon juice.
  5. Remove sprig of Rosemary. Serve with black pepper.
http://freshandfit.org/lemon-vegetable-orzo-soup/