Tag Archives: soup

Curried Lentil and Vegetable Stew

Last week, I talked about my 4 “F”‘s. Today’s recipe can highlight at least 3 of them. And it is National Soup Month, so soup/stew recipe seemed appropriate!

Fresh – I use a ton of fresh vegetables here. I’ve made many variations on this recipe as well, based on what veggies I have on hand and want to use up.

Flavor – I love using curry and other seasonings because they add a TON of flavor without adding a bunch of sodium. Using a sweet curry powder or sweet veggies like carrots and sweet potatoes also means I don’t need to add any sugar.

Fiber – Lentils are a great source of fiber and make this stew very hearty. More veggie = more fiber. Add in whatever you have on hand. I haven’t found a bad combination yet.

Not related to the “F”s, but I also love this recipe because the leftovers are so versatile. You can put it over some brown rice, in a quesadilla, over nachos, or in a pita. It is so much more than just a bowl of soup. If you find a creative way to eat it, please share in the comments. Enjoy!

Curried Lentil and Vegetable Stew (Serves 6-8)

Curried Lentil and Vegetable Stew

2 tsp olive oil
1 cup chopped onion
1 sweet potato, peeled and diced
2 carrots, diced
1 rib celery, diced
2 zucchini, chopped
2 cloves garlic, minced
1 cup chopped tomato
2 tablespoons curry powder
2 tablespoons ketchup
2 cups low sodium chicken broth
2 tablespoons flour
2 ½ cups cooked lentils (see below)
2 tablespoons plain yogurt or sour cream
¼ cup chopped cilantro

1. Heat oil in a large sauce pan over medium-high heat. Add onion, carrots, and celery; saute 4 minutes.

2. Add zucchini and garlic; saute 3 minutes. Add sweet potoat, tomato, curry, flour, and ketchup. Cook 1 minute, stirring constantly.

3. Add broth to pan. Bring to a boil; reduce heat and simmer for 20 minutes, or until carrots and potatoes are tender. Stir in lentils. Cook for 3 minutes.

4. Top with yogurt and cilantro as serving.

Recipe notes: I use brown lentils. Just cook the lentils in water according to the package directions (omit any salt or oil). This is good served over some rice or with naan.

Low iodine adjustment: Use homemade broth and omit the broth. If you can find a salt free ketchup, that would be better. You could omit it, too.

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Carrot Tahini Soup

Spring is here. I’m so excited for the warmer weather, sunshine, and vibrant colors. Even in my food, I want more color. Fast food is also key, because we want to soak up the sun while we can, right?

This carrot soup fits all the criteria. Beautiful, bright orange. Full of fresh flavor. Easily on the table in 30 minutes. Even the kids loved it. Wins all around! Enjoy!

Carrot Tahini Soup (Serves 4)

Carrot Tahini Soup

1 tablespoon canola oil
1 large onion, chopped
½ teaspoon salt
½ teaspoon smoked paprika
3 cloves garlic, chopped
1 lb carrots, chopped
3 cups low sodium chicken or vegetable broth
3 tbsp tahini
¼ cup chopped parsley
1 tsp fresh thyme
¼ cup unsalted cashews or peanuts, chopped
¼ cup plain greek yogurt

1. Heat oil in large saucepan over medium-high heat. Saute onion for 5 minutes. Add salt, paprika, garlic, and carrots. Cook for 1 minute.

2. Add broth. Bring to a boil. Reduce heat, cover, and simmer for about 20 minutes, or until carrots are tender enough to blend. (Pressure cooker option: Cover, seal, bring to high pressure. Cook on high pressure for 7 minutes. Quick release pressure.)

3. Combine carrot mixture and tahini in a blender (or add tahini to pot off heat and use immersion blender). Beldn until smooth. Serve with a sprinkle of herbs, nuts, and 1 tablespoon yogurt on each bowl.

Nutritional Information (Amount per serving):

Calories: 237
Protein: 9 g
Fat: 14 g
Saturated fat: 2 g
Cholesterol: 1 mg
Carbohydrates: 22 g
Fiber: 5 g
Sodium: 810 mg

Source: adapted from Cooking Light

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THE Potato Soup

Earlier this year, I decided to try using my pressure cooker for more than rice. I have a stove top model, but I found it isn’t too hard to adjust most Instant Pot recipes (which are EVERYWHERE online) to work in my cooker. On a whim one night, I decided to try a potato soup recipe to use up some potatoes I had left over from a different recipe.

OH MY GOODNESS. I was not prepared for my family’s lives to be changed. My oldest daughter has dubbed this “her” soup and is upset anytime I make any other type of soup. We even went to a restaurant and she ordered potato soup there. Partway through, she turned to me and said, “I still like yours better, Mom.” I don’t know how else to sell it to you. This is good. You should make it. But beware that it may become a frequent find at your dinner table.

THE Potato Soup (serves 6-8)

THE Potato Soup

½ tablespoon canola oil
1 medium onion, chopped
2 cloves garlic, minced
2 lbs potatoes, peeled and chopped
3 cups low sodium chicken broth
¼ teaspoon black pepper
4 ounces lowfat cream cheese
⅓ cup all-purpose flour
2 cups skim milk
1 large can shredded chicken
1 cup frozen corn
1 cup shredded cheddar cheese

1. Heat the oil in the pressure cooker. Add onions and garlic, cooking for 2 minutes. Add potatoes, 1 cup broth and pepper.

2. Secure lid. Cook on high pressure for 4 minutes. Quick release pressure.

3. While cooking, combine cream cheese, flour, milk, and 2 cups broth in blender until smooth.

4. Once pressure is released, remove lid. Add cream cheese mixture. Cook over medium heat until soup simmers and thickens a little. Stir frequently.

5. Add chicken and corn until heated through. Stir in cheese just until melted. Remove from heat and serve.

Nutritional Information (amount per serving):

Calories: 383
Protein: 20 gm
Fat: 15 gm
Saturated Fat: 7 gm
Cholesterol: 44 mg
Carbohydrates: 45 gm
Fiber: 4 gm
Sodium: 385 mg

Recipe notes: You could use any variety of potato you liked. I did make this one with unpeeled red potatoes. While the adults in our house liked it, the kids found the variation unacceptable. I’ve also added chopped carrots with the onions and garlic for an extra vegetable punch. You can skip the chicken or use some leftover shredded chicken if you have it around. I just like using the canned chicken from Costco. Then pretty much everything except the potatoes is something I always have around.

Source: lightly adapted from Mel’s Kitchen Cafe

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Lentil Chili

It’s fall and starting to feel like winter. That means fall festivals, football, and the beginning of holiday/family gatherings. I have lived in a lot of places around the country. No matter where I go, this time of year is ALWAYS the time for chili cook-offs. I admit I’m not usually craving a big bowl of chili. I prefer chili as part of a meal – on a baked potato, on Fritos, as part of a taco salad, etc.

This chili is different though. The flavors in this are spot on, and it is quick and easy to make (especially if you have a pressure cooker). It seems a little strange to have chili with lentils instead of beans. But everyone will love it. Even my little kids ate it!

Lentil Chili (Serves 8)

1 pound 93/7 ground turkey
½ large yellow onion, chopped
1 cup chopped carrot
1 green bell pepper, chopped
2 cloves garlic, minced
2 (14.5 ounce) cans no salt added diced tomatoes
4 cups low sodium chicken broth
1 ½ cups brown lentils
1 ½ tablespoons chili powder
1 tablespoon brown sugar
1 teaspoon cumin
¼ teaspoon black pepper
2 cups shredded cheddar cheese

Pressure Cooker
1. In pressure cooker, sauté the ground turkey with onions, carrots, bell pepper, and garlic until meat is brown and vegetables soft.
2. Add the tomatoes, broth, lentils, chili powder, brown sugar, cumin, and pepper. Close pressure cooker. Bring to high pressure and cook for 10 minutes. Let pressure release naturally for 10 minutes, then manually release to open. Serve with ¼ cup shredded cheese per serving.

Stove top
1. In a large pot over medium-high heat, saute the ground turkey (if using) with onions, carrots, bell pepper, and garlic until meat is brown and vegetables soft.
2. Add the tomatoes, broth, lentils, chili powder, brown sugar, cumin, and pepper. Bring to a boil Reduce heat, and simmer for 30-40 minutes. Serve with ¼ cup shredded cheese per serving.

Nutritional Information (Amount per serving):

Calories: 378
Protein: 29 gm
Fat: 16 gm
Saturated Fat: 7 gm
Cholesterol: 70 mg
Carbohydrates: 33 gm
Fiber: 6 gm
Sodium: 322 mg

Source: adapted from Mel’s Kitchen Cafe

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Chicken and Wild Rice Soup

When I was in college, the food court had these amazing bread bowls with soup. My favorite was on Wednesdays – Chicken and Wild Rice Soup. It was delicious soup made even more delicious when it would soak into the bread bowl. (Why can I remember what soup they served on what day but I can’t remember what I’m doing once I walk into a room?)

I’ve searched for soup like it and never really found it. I figured it was nostalgia’s fault – I just remembered it being super amazing. But then I tried this recipe. It is even better than I remember the other soup being, which is saying something. Even better, it doesn’t take long to make. Since they are forecasting several inches of snow and ice tomorrow at my house, I will probably be making this to warm up. Enjoy!

Chicken and Wild Rice Soup (Serves 6)

Chicken and Wild Rice Soup

5 bacon slices, chopped
1 medium onion, chopped
1 cup thinly sliced carrot
1 cup thinly sliced celery
1 tsp dried thyme
4 cloves garlic, minced
4 cups low sodium chicken broth
1 cup water
4 cups lightly packed chopped kale or other dark leafy green
½ teaspoon black pepper
6 ounces shredded cooked chicken breast
2 cups cooked wild rice
1 cup nonfat half and half
⅓ cup all-purpose flour

1. Heat a large pot over medium-high heat. Add bacon; cook until crisp. Remove from pan, draining on paper towels. Reserve 1 tablespoon of bacon drippings in pot, discard the rest.
2. Add onion, carrot, and celery. Saute 3-5 minutes, until they begin to soften. Add garlic, cook 2 minutes more. Add chicken broth and water. Bring to a boil. Reduce heat, and simmer 8 minutes.
3. Add kale, salt, pepper, chicken and rice. Cook 3 more minutes. .
4. Combine half-and-half and flour in a small bowl. Stir into soup. Cook until thickened, about 2-5 minutes. Stir in bacon and serve.

Nutritional Information (Amount per serving):

Calories: 292
Protein: 17 g
Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 36 mg
Carbohydrates: 29 g
Fiber: 3 g
Sodium: 150 mg

Recipe notes: In the soup pictured above, I used spinach because that is what I had on hand. I’ve also used kale. Whatever leafy green you like and have on hand works here. I have also substituted evaporated milk for the half and half with good results.

Source: adapted from Cooking Light

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Cheesy Vegetable Chowder

I hope you’ve had a great 2016. Every year has its ups and downs. But hopefully the ups were high enough to offset the downs. I wish you all a Happy New Year this weekend.

One quick recipe to end the year – vegetable chowder. Hopefully it will be helpful in clearing out your fridge of any remaining holiday foods. And keeping you warm, as I see the forecast for many early next week is rather cold.

I’ve been tweaking this recipe for awhile, and I’ve made most of my batches with leftovers from holiday veggie trays, cheese trays, etc. It is great for just cleaning out the fridge and pantry, which is great any time of year. Enjoy!

Cheesy Vegetable Chowder (Serves about 8)

Cheesy Vegetable Chowder

4 cups low sodium vegetable (or chicken) stock
4 cups vegetables, chopped (broccoli, carrots, celery, cauliflower, zucchini, etc)
1-2 cups small diced potatoes
2 tablespoons no salt added butter
1 small onion, diced
2 cloves garlic, minced
¼ cup flour
2 cups milk (preferably skim)
¼ teaspoon black pepper
¼ teaspoon fresh thyme (optional)
2 cups shredded cheese (something more flavorful than mozzarella)

1. Heat stock to a boil in a large stockpot. Add potatoes and other long cooking vegetables (carrots, celery). Add other vegetables sporadically so they all finish cooking about the same time (total time, 15ish minutes).

2. When the vegetables are almost done, heat butter in a small saucepan over medium-high heat. Add onion and garlic and saute for about 3 minutes, until translucent. Add in flour. Stir for 1 minute. Add in milk, pepper, and thyme, stirring frequently. Cook for a couple minutes, until beginning to thicken.

3. Add milk mixture to vegetable pot. Cook until desired consistency (about 5 minutes or so). Remove from heat and stir in cheese until melted throughout.

Nutritional Information (Amount per serving):

Calories: 236
Protein: 13 g
Fat: 12 g
Saturated fat: 8 g
Cholesterol: 36 mg
Carbohydrates: 20 g
Fiber: 2 g
Sodium: 491 mg

Recipe Notes: Sorry the recipe is a bit vague in places. It really depends on what vegetables you have, how big you cut them, and how crunchy/soft you like your veggies in the soup. If you have leftover cheese slices from a cheese tray, just crumble them up or dice them up small. They’ll melt faster that way than in slices.

Source: adapted from my mom’s broccoli cheese soup recipe

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Favorite Tomato Soup

Growing up, I don’t think my mom ever made tomato soup. I don’t remember ever seeing cans of it in the house even. I was on the fence on tomatoes as a kid, so I never felt neglected. It wasn’t until college that I even tried tomato soup with a grilled cheese. A great combination that hits the spot, although it still probably isn’t my favorite soup ever. My husband on the other hand, it is one of his favorites.

This recipe is everything great soup recipe should be. One pot. Minimal effort of chopping. Doesn’t require hours of simmering. Makes a ton to freeze for later. And it’s good for you. With four new inches of snow at my house, this plus grilled cheese will hit the spot.

Enjoy!

Favorite Tomato Soup (Serves at least 12)

Favorite Tomato Soup

2 tablespoons olive oil
2 yellow onions, chopped
2 stalks celery, chopped
3 cloves garlic, minced
1 cup carrots, chopped
5 cans no-salt added diced tomatoes, undrained
8 cups tomato juice
2 bay leaves
2 teaspoons dried thyme
2 teaspoons dried basil
4 cups low sodium chicken broth
½ – 1 teaspoon black pepper (to taste)
1 ½ cups fat free half and half

1. Heat olive oil in LARGE stockpot over medium heat (this recipe fills my 8 quart stockpot). Saute onion, celery, and carrots for 3-5 minutes, until begins to soften. Add garlic and cook for 1 more minutes. Add in remaining ingredients. Stir.

2. Bring to a boil and simmer for 30 minutes, stirring occasionally. Remove bay leaves. Puree or blend. Over low heat, add 1 ½ cups fat free half and half. Heat on low until warmed through.

Nutritional Information (Amount per serving):

Calories: 96
Protein: 4 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 649 mg

Recipe notes: I use an immersion blender, so my soup stays hot while I’m blending. The half and half doesn’t cool it down enough that it needs any warming time. If you are using a regular blender or food processor, you would need to let the soup cool a bit to blend it, then reheat it with the half and half. Whole milk or evaporated skim milk also work instead of half and half. You could make this recipe smaller, but I just like to use up a whole container of tomato juice.

Source: adapted from my college dietetic’s cookbook

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