Tag Archives: Soup

Butternut Squash Coconut Curry Soup with Red Lentils – Vegan, Gluten Free

Butternut Squash Coconut Curry Soup with Red Lentils – Vegan, Gluten Free

butternut squash coconut curry soup red lentil gluten free vegan carrotMost likely you are very cold right now since it’s been a brutal winter in the Midwest and East Coast. I’m in sunny warm Arizona enjoying my first ever warm winter season so I pretty much feel like I won the lottery at this point. What better way to celebrate than making soup? Ok, I’m slightly lame but here’s is yummy soup anyway.

I love every single flavor of this soup. I love all of these flavors separately but when combined are rich, creamy and really hearty. Plus it’s vegan and gluten free.

This soup is super fast and easy, freezes and reheats really well. First saute your veggies for a few minutes…

butternut squash coconut curry soup red lentil gluten free vegan carrotThen add all remaining ingredients and simmer…

butternut squash coconut curry soup red lentil gluten free vegan carrotThe last step is to puree. Boo-yah! Enjoy this nutritiously decadent creamy soup.

butternut squash coconut curry soup red lentil gluten free vegan carrotI used to be apprehensive about cutting squash. I used to worry I’d lose a digit or worse. I looked up some videos on youtube.com and picked up some great tips and tricks. Here’s a  video for cutting a butternut squash that was super helpful. The second part of the video is where she shows how to peel it. Easy peazy, I’m a pro now. 

Butternut Squash Coconut Curry Soup with Red Lentils - Vegan, Gluten Free
 
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Author:
Recipe type: Vegan, Gluten Free, Soup
Serves: 4 servings
Ingredients
  • *** I ALWAYS RECOMMEND ORGANICS WHENEVER AVAILABLE ***
  • 1 tbsp olive oil
  • 1 butternut squash, peeled, deseeded and diced
  • 3 medium carrots, diced
  • 3 cups vegetable stock
  • ½ cup red lentils or ¾ cup for a thicker soup
  • 1 tbsp curry powder
  • ½ teaspoon turmeric
  • 1 can reduced-fat coconut milk
  • **Optional: shredded coconut for garnish**
Instructions
  1. Heat olive oil on medium/high heat in a large saucepan and add squash and carrots. Let sear for a couple of minutes, stir and let sear again for a couple of minutes.
  2. Stir in curry and turmeric, cook for a couple of minutes.
  3. Pour in in lentils, vegetable stock and coconut milk. Stir to combine thoroughly and bring to a boil.
  4. Once boiling, reduce heat to a simmer. Cover and let simmer for 15 - 18 minutes or until everything is tender. Stirring occasionally so the bottom doesn't scorch.
  5. Using a food processor (I used a Vitamix), puree until as smooth as desired.
  6. Serve warm. Can garnish with shredded coconut flakes.
  7. This soup freezes and reheats very well.

 

 

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThe family that I cook healthy meals for recently received a new cook book for the holidays. It’s by Dr. Andrew Weil and Sam Fox who opened True Food Kitchen restaurant of which there are 2 in Arizona and they did so with a two-fold mission: every dish served must not only be delicious but must also promote the diner’s well-being.

While I haven’t been to a TRUE FOOD restaurant yet, I’ve definitely been cooking based on their awesome recipes. I do change a few things up for my particular taste but not only are these recipes delicious but that are nutritionally sound and chock full of healthy goodness.

Which brings me to this recipe. I was asked to make this recently and not only did I make it for my clients but I ended up making it for the hubby and I last night because it’s THAT GOOD!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritiousThis recipe is just for the soup because it’s Paleo and vegan but in the cookbook, they pair this soup with these incredible Bison Turkey Meatballs which I also made separately so if I’m not in the mood for meat, I just leave them out.

This recipe really is one of the healthiest and by far tastiest soups I’ve made thus far. It’s my new soup addiction and considering that it was unseasonably cold in Arizona this past week, the timing was perfect. But I’ll be making this soup all year long for sure!

Paleo Southwest Quinoa Soup jicama zucchini carrot tomato broth nutritious

The best tip I can give you is to chop and puree everything prior to starting because it all goes pretty fast which makes this recipe all the better.

Paleo Southwest Quinoa Soup
 
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Author:
Recipe type: Paleo, Vegan, Vegetarian
Serves: 10 - 15 servings
Ingredients
  • ***I ALWAYS RECOMMEND USING ORGANIC INGREDIENTS***
  • 2 Tablespoons olive oil
  • 3 medium/large carrots, chopped small
  • 1 large or 2 small onions (I always use sweet), chopped
  • 3 large or 4 medium zucchini, chopped, skin on
  • 1 large jicama, chopped
  • 1 - 8 oz. can tomato paste
  • 2 - 32 oz. cartons vegetable broth
  • 1 cup uncooked quinoa
  • 1 - 28 oz. can fire roasted tomatoes PLUS 1 - 14.5 oz. can of fire roasted tomatoes, puree both
  • 1- 14.5 oz. can fire roasted tomatoes, do not puree
  • 1 Tablespoon chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
Instructions
  1. In a large soup pot, heat the olive oil over medium heat.
  2. Add the carrot and saute for 4 minutes, stirring occasionally
  3. Add the onion and saute for 2 minutes, stirring occasionally
  4. Add the jicama and zucchini and saute for 2 minutes, stirring occasionally
  5. Add the tomato paste, saute with the vegetables for 2 minutes, stir to blend distribute onto all the veggies
  6. Puree the 28 ounce can and one 14.5 can of fire roasted tomatoes
  7. Add the remaining ingredients: pureed tomatoes, diced tomatoes, broth, quinoa, chili powder, cumin, oregano and salt
  8. Turn heat up to medium/high until the soup starts to simmer
  9. Cover and let simmer for 30 - 40 minutes, stirring occasionally
  10. You will know it's done with the quinoa sprouts their little curly tails
  11. Remove from heat and let sit uncovered for another 10 - 15 minutes
  12. **While my soup was simmering I made the meatballs that are pictured. But this soup is phenomenal on it's own for sure.**

 

 

Easy Slow Cooker Couscous Soup – Vegetarian

Easy Slow Cooker Couscous Soup – Vegetarian

easy slow cooker couscous soup vegetarian kidney bean onion carrot tomato So I hear that it’s gloomy and cold in my hometown in the suburbs of Chicago but it sure doesn’t seem like it here in sunny Arizona where it was 81 degrees 2 days ago. On November 9th, it’s sunny and 81!! Unheard of. At least for me because I’ve lived in Illinois the majority of my adulthood.

But my internal clock tells me it’s yummy cozy slow cooker soup season for sure. I found this recipe and my mouth started watering. I loved the simple ingredients and the fact that it included couscous which makes me feel like I’m being bad and eating pasta but couscous actually has protein and fiber in it. So I’m not being super bad by eating pasta but also not being super awesome by eating quinoa, couscous is somewhere in the middle for me.

easy slow cooker couscous soup vegetarian kidney bean onion carrot tomato This recipe came together so fast and easy and unlike other crock pot recipes that take 4 – 6 hours, this one only takes about 2 hours on low. A nice, easy, healthy, warm and cozy vegetarian soup just like that. And it freezes really good too.

slow cooker vegetarian couscous soup red pepper carrot onion broth If you really like carrots, add more carrots, if you like more green red orange or yellow bell peppers then add more. The recipe is so simple that you can easily customize it to your particular taste.

slow cooker vegetarian couscous soup red pepper carrot onion broth You can decide how much seasoning you prefer too. I like a little kick to my recipes so I added a 1/2 teaspoon of cayenne and it was perfect for me. But at the very least, the salt, pepper and oregano give a great flavor and mix really good with the flavor of the fire roasted tomatoes.

slow cooker vegetarian couscous soup red pepper carrot onion broth I love having a good soup in the fridge ready to heat up. This recipe makes A LOT. I had to use my 6 quart slow cooker. But it’s so good and hearty, not to mention nutritious that the hubby and I go through it really fast. None goes to waste, that’s for sure.

easy slow cooker couscous soup vegetarian kidney bean onion carrot tomato

Easy Couscous Soup in the Slow Cooker
 
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Recipe type: Vegetarian
Serves: 6 - 8 servings
Ingredients
  • 1 cup Israeli or Pearl Couscous, NOT cooked
  • 48 ounces (6 cups) organic vegetable broth
  • 2 cans (15 oz. each) organic red kidney beans, rinsed and drained
  • 2 cans (14.5 to 15 ounce can) organic diced tomatoes (I used fire roasted diced tomatoes)
  • 1 cup organic carrots, finely chopped
  • 1 organic bell pepper, finely chopped. (I used red but use whichever is your favorite)
  • 1 organic onion, finely chopped
  • 1 Tablespoon butter (grass fed or ghee)
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • Optional: ½ teaspoon cayenne pepper if you like a little more zing
Instructions
  1. Heat butter in skillet and add onions, carrots and bell pepper.
  2. Continue sauteing until the onions become translucent (about 10 minutes).
  3. Add all other ingredients to the crock pot and when the vegetables are done sauteing, add them too. Stir.
  4. Set slow cooker on low for 2 hours. After 2 hours, check to see if the couscous is tender. If so, stir and turn off but let soup sit for another 30 minutes before serving.
  5. Eat and be warm and cozy.

 

Low Fat Chicken, Quinoa and Veggie Soup

Low Fat Chicken, Quinoa and Veggie Soup

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeI mentioned in another recipe that my husband and I are in the process of packing up our house and moving from Illinois to Arizona in the next several weeks so I needed a super easy, hearty meal that would leave me with a good amount of leftovers so I could skip cooking for a day or two.

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeWe eat soup all year long, not just in the winter. It’s a good thing too because there will be long snowy freezing nights in Arizona (really looking forward to that).

chicken quinoa sweet potato onion carrot garbanzo bean slow cooker protein gluten freeBehold Low Fat Chicken, Quinoa and Veggie Soup! I had a pound of chicken breast and veggies in the fridge because we had just hit the market the other day. I gathered my favorites, added some quinoa and garbanzo bean for even more of a protein punch. Lean protein and veggies was just what I needed.

Low Fat Chicken, Quinoa and Veggie Soup
 
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Author:
Recipe type: Paleo, Gluten Free, Protein, Slow Cooker
Serves: A LOT
Ingredients
  • 1 lb chicken breast, cubed into 1 inch pieces
  • 32 ounces chicken broth (use gluten-free if needed)
  • 1 small sweet potato, cubed small
  • ½ cup dry quinoa (rinse if your brand isn't pre-rinsed)
  • 1 can garbanzo beans
  • ½ cup sliced carrots
  • ½ yellow onion, diced small
  • ½ cup shitake mushrooms, diced
  • 1 tsp cumin
  • ½ tsp paprika
  • ½ teaspoon chili powder
  • dash salt/pepper
Instructions
  1. Use at least a 4 quart slow cooker.
  2. Place cubed chicken and sweet potato in the bottom of the slow cooker.
  3. Add everything else on top of the chicken and sweet potato, spices last.
  4. Stir to combine everything but try to keep the chicken sweet potato towards the bottom of the slow cooker.
  5. Cook on low for 8 hours.
  6. If the quinoa soaks up too much of the liquid, just add a cup or so of water, depending on how thick you like your soup.

 

Slow Cooker White Bean and Kale Soup – Gluten Free, Vegan

Slow Cooker White Bean and Kale Soup – Gluten Free, Vegan

white bean northern gluten free vegan kale soup crock pot slow cooker fiber soup protein

We eat this soup all year long. It’s very popular in our house and it just dawned on me that I haven’t shared it yet. Why should I keep this awesome soup to myself? It’s got so much going for it:

  • Gluten Free
  • Protein rich
  • Fiber Rich
  • Few Ingredients
  • Slow Cooker Simple
  • Reheats so good. The leftovers get better tasting each time
  • Includes KALE! Anything that includes kale is super awesome.
  • Makes enough for us to eat it all week long, which is especially good on busy days when we don’t have time to cook.
  • Vegan but can be adjusted easily for carnivores. (Cubed ham would be very tasty and chicken breasts would be so tender they would shred right into the soup with the twist of a fork)

white bean northern gluten free vegan kale soup crock pot slow cooker fiber soup protein

 { I always choose organics whenever available }

Slow Cooker White Bean and Kale Soup
 
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Slow Cooker White Bean and Kale Soup
Author:
Recipe type: Slow Cooker, Protein, Vegan,
Serves: 8
Ingredients
  • 1 lb. dry northern beans
  • 1 large bunch of fresh kale (leaves removed from thick stems and leaves torn up into smaller pieces)
  • 7 cups water
  • 3 cups vegetable broth (or you can use all water, your choice)
  • 2 tablespoons olive oil
  • 1 sweet onion, diced
  • 3 stalks celery, diced
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 teaspoon minced garlic
  • ½ teaspoon thyme
Instructions
  1. Combine all ingredients in a large crock pot except for the kale.
  2. Cook on low for 9 hours.
  3. Put kale in at hour 8 and continue cooking until kale is wilted to suit you. Some people like their kale wilted like spinach and some like it more sturdy. It's totally up to you.
  4. Makes awesome leftovers too.

 

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