Category: Soup and Stew

Rich and Hearty Vegetarian Chili

Vegetarian Chili Fresh and Fit

Chili is a mainstay in my house during the cooler months because it can be made in large batches and reheated throughout the week. Today’s recipe is a vegetarian chili that sticks to the ribs and comforts after a long day of work or being outside on a crisp fall day. This chili gets its heartiness from meaty eggplant and mushrooms with a rich, creamy tomato broth. It is a perfect meatless Monday recipe.

Print
Rich and Hearty Vegetarian Chili

Rich and Hearty Vegetarian Chili

Ingredients

  • 1 can Pinto beans
  • 3 cans Fire roasted tomatoes
  • 1 Onion, finely chopped
  • 2 Carrots, diced
  • 1 Zucchini, diced
  • 1 small eggplant, diced
  • 1 c sliced mushrooms
  • 4 tbsp olive oil
  • 1/2 c half n' half
  • 1 4oz can of hatched green chiles
  • 1 tbsp Garlic, minced
  • 1 tsp Onion powder
  • 2 tbsp Cumin
  • 2 tbsp Chili powder
  • 1 tbsp Paprika
  • 1 handful Cilantro, chopped

Instructions

  1. In a large Dutch oven, sauté carrot and onion in four tbsp olive oil. Cover and cook 7 minutes.
  2. Add zucchini, mushrooms, eggplant and garlic, sauté 5 minutes longer.
  3. Add beans, tomatoes, chiles and seasonings. Bring to a simmer and cook 25 minutes.
  4. Stir in half and half.
  5. Serve with cilantro.
https://freshandfit.org/rich-and-hearty-vegetarian-chili/

Spicy African Peanut Stew with Freekah

Spicy Peanut Stew

 
One of my favorite go-to recipes during the cool months is this Spicy African Peanut Stew. I can’t think of a better way to kick off Autumn than with a hearty and healthy stew. This recipe has a lot of flavors going on which makes it very comforting. Spicy chilies add a kick while sweet potatoes and carrots add nice bulk and  although you don’t usually find peanut butter in stew recipes, it is what makes this recipe oh so good. Usually I ladle this stew over brown rice, but today I am using freekah; a chewy, earthy and nutty grain.

Print
Spicy African Peanut Stew with Freekah

Spicy African Peanut Stew with Freekah

Ingredients

  • 2 tbsp coconut oil
  • 2 celery stalks,chopped
  • 2 carrots, thinly sliced
  • 1 large sweet potato, diced
  • 1/2 c red onion, diced
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 2 cans petite diced tomatoes with green chiles
  • 2 cans diced tomatoes
  • 1/2 c peanut butter (I used chunky)
  • 1 c water
  • Handful of chopped cilantro, garnish
  • 1 lime, cut into wedges for garnish
  • 1 c freekah or brown rice

Instructions

  1. In a Dutch oven, heat coconut oil over medium heat. Add ginger and garlic. Stir and cook 5 minutes with lid on.
  2. Add carrots, sweet potato, celery and onion. Cook 7 minutes with lid on, stirring occasionally.
  3. Cook rice according to package directions.
  4. Add tomatoes. Stir and bring to a simmer. Allow to simmer 15 minutes.
  5. Add water and peanut butter. Stir to incorporate. Cook an additional 10 minutes.
  6. Add 1/2 c rice to a bowl and ladle stew over the top. Garnish with lime and cilantro.
https://freshandfit.org/spicy-african-peanut-stew-with-freekah/

 

Buffalo Chicken Soup

buffalo chicken soup

If you enjoy spicy buffalo wings and a hearty soup, this recipe is for you. It combines all the flavor of buffalo wings with tons of fresh vegetables. Quinoa also makes a guest appearance, helping to thicken the soup. It is a wonderful recipe to keep in your back pocket for when you are tired of chili and want to switch things up. I used grass-fed butter, organic broth and organic chicken. All can be found at your local supermarket or health food grocer.

1/2 C hot sauce
2 tbsp butter
1 tsp apple cider vinegar
2 tbsp olive oil
1-2 chicken breasts, diced
1/2c red onion, diced
1 tsp minced garlic
1 tsp paprika
2 tsp dried dill
2 golden potatoes, diced
2 C celery, thinly sliced
1 C carrots, thinly sliced
1 C whole milk
3 C chicken broth
2/3 C quinoa (optional)
Sea salt and black pepper to taste
Scallions, cilantro and blue cheese for garnish

In a small saucepan over low heat, melt butter, whisk in hot sauce and apple cider vinegar. Set aside.

In a medium pot, heat olive oil over medium heat, add chicken. Cook for 3-4 minutes. Add 2 tbsp of the buffalo sauce and stir.

Add carrots, celery, and onion. Stir. Cook for 5 minutes covered.

Add potatoes, dill, paprika, and garlic. Cook covered 5 minutes longer.

Add chicken broth, cream and buffalo sauce. Simmer 15 minutes with lid slightly opened.

Stir in quinoa and cook an additional 15 minutes.

Label into bowls and serve with scallions, cilantro and blue cheese if desired.

Thick and Hearty Lentil Vegetable Stew

Thick and Heart Lentil Vegetable Stew by freshandfit.org

I always get frustrated when my homemade lentil soup doesn’t taste as rich as the kind I get in restaurants. I think I found the solution with this recipe. By adding the tangy zip of aged balsamic with the complexity of Worcestershire, the flavor of this stew deepens. Problem solved!

Happy National Soup Month!

Thick and Hearty Lentil Vegetable Stew

2 cups sliced carrots
3 celery stalks chopped
1 cups diced baby golden potatoes
1/2 cup red onion diced
16 oz yellow lentils
2 tbsp olive oil
1 qt vegetable broth
1 cup water
2 tbsp balsamic vinegar
1 tbsp of Worcestershire
1 tsp bay leave flakes
1/2 tsp dried thyme
1 tsp oregano
1/2 onion powder
1/2 tsp dried sage
1 tbsp minced garlic
Parmesan Cheese (for garnish)

Chop and slice carrots, potatoes, celery and red onion.

In a medium dutch oven, sauté carrots, onion, and celery in olive oil over medium heat for 5 minutes.

Add garlic and potatoes. Cover and Cook 5 minutes longer.

Next add all dry seasonings except salt and pepper, stir.

Add vegetable broth, Worcestershire and balsamic vinegar. Bring to a boil.

Add lentils. Cover and Simmer 25 minutes until lentils are tender.

Allow to cool slightly. Working in two cup batches, pulse soup in food processor until smooth. Reserve two cups of soup not to be ran through food processor.

Return soup to dutch oven on low heat and stir well.

Add salt and pepper to taste. Garnish with fresh parmesan cheese if desired.