Veggie Taco "Dump" Soup

This is a super easy soup to make. I like to call it Taco "Dump" Soup because it is so easy you literally dump the cans in the pot and heat up!!  I have added a few more veggies and spices and it is delicious!!  

Veggie Taco "Dump" Soup

1 T extra virgin olive oil

1 t minced garlic

1 onion, finely chopped in food processor

2 carrots, chopped in food processor

2 celery spears, chopped in food processor

1 can (28 oz) crushed tomatoes

1 can (14 oz) black beans, rinsed and drained

1 can (14 oz) northern beans, rinsed and drained

1 can (14 oz) organic corn, drained

1 can (14 oz) black olives, drained

1 can (4 oz) diced chiles

2 cups tomato juice

1/3 cup coconut sugar (or sweetener of choice)

2 t Himalayan salt

2 t chili powder

1 t cumin

1 t oregano

1 t paprika

1/4 t cayenne (optional for added spice, but so good with this!)

(Optional garnishes: fresh cilantro, organic corn chips, sour cream, cheezy queso dip)

Heat olive oil in pot. Saute garlic and onions until translucent. Add carrots and celery and saute a few minutes. Add remaining ingredients and bring to a boil. Let simmer on stove until flavors have combined and you are ready to serve. Garnish soup if desired.

Mexican Lentil Stew

 
I love lentil soup...it is inexpensive to make, very hearty, I nearly always have the ingredients on hand, and the best part is that it is even better the next day! I made a big batch Monday evening for dinner and then we had leftovers throughout the week for lunch! It takes some time, but overall easy to make. The Mexican spices are perfect and very tasty!

Mexican Lentil Stew

2 cups water

1/2 cup brown rice

1/2 cup red lentils

1/2 cup green lentils

1 T coconut oil

2 large onions, chopped (food processor)

3 garlic cloves, minced  (food processor)

3 carrots, chopped  (food processor)

5 celery stalks, chopped  (food processor)
2 t Himalayan salt

1/2 t black pepper

1/2 t paprika

1 t cumin

1 t dried oregano

1 t dried thyme

1 T red wine vinegar

1 8 oz can tomato sauce (no sugar or salt added)

1 T vegetable broth powder

6 cups water

In large pot, bring 2 cups water and rice to boil. Simmer 20 minutes. (I like to set a timer.) When rice is done simmering, add lentils to the pot and simmer for 10 minutes. In the meantime, heat coconut oil in large saute pan. Process the onions and garlic in a food processor. When pan is hot, add onions and garlic and cook until translucent, approx 5 minutes. Process carrots in the food processor until very small and add to onion mixture. Do the same for the celery. Add seasonings and saute everything for 5-10 minutes, stirring occasionally. When lentils are done, add veggie mixture to pot, along with the vinegar, tomato sauce, vegetable broth powder and additional 6 cups water. Stir everything well and bring to a boil. Simmer covered, stirring occasionally for 45 minutes or until rice and lentils are tender. I like to turn off the heat next and just let the stew sit on the stove for about 30 minutes before serving so it gets thick! It is even better the next day! Note:start making this soup about 2 hours before you want to eat it! (Approx 45 minutes prep/cooking, 45 minutes simmering, 30 minutes resting.)

Homemade Wheat Noodle Soup

Growing up, we would always use the carcass from our Thanksgiving turkey and make homemade turkey stock. We made egg noodles and added our leftover turkey and we had turkey noodle soup! Delicious. This is my version...I made my noodles from whole wheat flour and added veggies to the soup. We cooked a small turkey this year and did not have many leftovers, so I did not add turkey. But you could if you have some leftover from the holidays! You can also make this with veggie stock!

Homemade Wheat Noodle Soup

(Stock)

1 turkey carcass

3 quarts cold water

1 large carrot, roughly chopped

2 celery stocks, roughly chopped

1 onion, roughly chopped

handful parsley

4 garlic cloves

4 bay leaves

 For turkey stock, place all ingredients in large pot. Bring to a boil and then simmer for about four hours. Strain stock and then you are ready to add your veggies and make your noodles.

(Soup)

1 cup chopped celery

1 cup chopped carrots

1/2 t poultry seasoning

1 t Himalayan salt (or to taste)

1/4 t pepper (or to taste)

chopped fresh Italian leaf parsley (to garnish)

Bring stock to boil and add all ingredients except parsley. Simmer for about 30 minutes. I make my noodles while the veggies are simmering.

(Noodles)

2 cups whole wheat flour (more for rolling out)

1/2 t Himalayan salt

3  eggs

1/4 c water

1 t EVOO

In a large bowl, whisk together wheat flour and salt. Make a well in the middle of the flour and add remaining ingredients. Mix with your hands until you form your dough. Knead a bit until it is combined well. Add more flour if necessary. Next, roll your dough out on the counter top as thin as you can, about 1/8", adding flour as necessary to prevent dough from sticking. The thinner the dough, the better your noodles will be. (This makes about 1 1/4 lbs of pasta dough.)

Take a pizza cutter and cut your noodles to desired size. I like mine thin and not too long. I coat the noodles with a little more flour and then add them to the veggies and stock. Simmer another 15-20 minutes or until noodles are soft and flavors are combined. Garnish with fresh parsley. Leftovers of this soup are delicious as well!

 

 

White Bean Chili

This is a super simple soup to put together. It is another one that uses a lot of pantry items and does not need a lot of cooking. I like mine with just chopped avocado on top, but you could also add shredded rotisserie chicken and sour cream if you like. 

White Bean Chili
1 T EVOO
1 yellow onion, chopped
4 cloves garlic, minced
4 celery spears, chopped (including leafy tops)
1/2 t oregano

1 t cumin
1/2 t coriander
1/2 t salt
pinch pepper
1 can (4 oz) diced chiles

1 can (14 oz) Cannellini beans (brand with no sugar added)
1 can organic corn
1 cup green verde salsa
1 T Homemade Vegetable Broth Powder

3 cups water

Optional toppings: chopped avocado, sour cream, shredded rotisserie chicken

Heat oil in large pot. Saute onions and garlic until translucent. Add celery and spices and cook while you open the other cans. Add remaining ingredients and simmer for about 10-15 minutes or until flavors combine. Serve with desired toppings.  

Pumpkin Chili

The weather is starting to get chilly...the perfect time to start making soup! This recipe was inspired by Unconventional Kitchen. It is fairly simple, with many ingredients coming from your pantry.

Pumpkin Chili

1 T EVOO

1 onion, chopped

2 t minced garlic

2 large carrots, chopped

3 celery spears, chopped

1 bell pepper, chopped

1 T cumin

1 T chili powder

1 t paprika

1/4 t nutmeg

1/2 t coriander

1/2 t oregano

1/2 t pepper

1 t salt (or to taste)

1 T Homemade Vegetable Broth Powder

4 cups water

2 cups plain pumpkin puree

1 can (14 oz) black beans

1 can (14 oz) pinto beans

1 can (14 oz) Italian diced tomatoes (brand with no sugar)

1 can (8 oz) tomato sauce

Toppings: chopped cilantro, raw pumpkin seeds, sharp cheddar cheese, sour cream

Heal oil in large pot. Next I chopped all the veggies in my food processor. This makes the veggies small and uniform and makes the chopping process super quick. I did this with the onions, carrots, celery, and bell pepper in batches. When the pot is hot, add onions and garlic and saute until translucent. Add remaining fresh veggies and seasonings. Saute this while you open your cans. Add remaining ingredients and stir well. Bring to a rolling boil and then simmer for 20 minutes or until soup has thickened. Delicious as is or garnished with desired toppings. 

Homemade Vegetable Broth Powder

It can be hard to find a good vegetable broth with no MSG, added sugar, or tons of extra sodium. I went searching for how to make my own version. This recipe is adapted from one in the book Traci's Transformational Health Principles. 

1 cup nutritional yeast

2 T Himalayan salt

1 T onion powder

1/2 T parsley

1/2 T turmeric

1 t dill weed

1 t marjoram

1/2 t garlic powder

1/2 t celery seed

1/2 t basil

1/2 t thyme

1/2 t sage

1/2 t oregano

1/2 t rosemary

Add everything in your blender and combine. Store powder in a glass container and use whenever you need vegetable broth.  Use 1 T for every 3-4 cups of water, depending on how strong you want it!

RAW "5 Tastes" Soup

My sister and I went to a RAW FOODS class last week and I have been enjoying making some of the recipes they shared with us.  This one is a raw soup, perfect for summer time!  It has all the "five tastes" that you look for in food...SWEET, SAVORY, SALTY, SOUR, and BITTER!!  It has AMAZING flavor!! I adjusted the recipe a bit to make a thicker soup...my adjustments are included!

2 cups filtered water

1/3 cup EVOO (extra virgin olive oil)

1 lemon, juiced

1" piece ginger

1 garlic clove

1/4" - 1/2" piece jalapeno pepper (I used 3/4" but no seeds)

1 apple (I used granny smith)

2 stalks celery (I keep tops on)

handful of parsley or cilantro (I used cilantro)

1/2 cup grated carrot (I used 1 cup)

1/2 cup grated parsnip (I used 1 cup)

1 red bell pepper, diced (I used 1 extra large)

1 avocado, diced (I used 2)

sea salt to taste (I used pink Himalayan salt)

In a Vitamix, add water, EVOO, lemon juice, ginger, garlic, jalapeno, apple, and celery. Blend until completely smooth and slightly warmed. Add cilantro/parsley and blend until finely chopped. Poor into serving bowl and then add carrot, parsnip, red bell pepper, avocado, and salt to taste. Serve immediately, or store in fridge in a sealed glass jar for up to three days.

Creamy Cauliflower Soup

 If you know me, I LOVE cauliflower!  And I LOVE cauliflower soup!  I think my daughter loves it even more!! She was begging for it, so I made some...but tried adding some new spices and rice milk and ended up with another version! It turned out really smooth and creamy.  So here is my latest version of cauliflower soup...it has a luscious, velvety texture with lots of good spices!

Creamy Cauliflower Soup

1 T EVOO

1 medium onion, chopped

2 cloves garlic, minced

1/2 bunch celery, chopped with the leaves

1 head cauliflower, chopped

2 T fresh thyme

1/2 t herbs de provence
1/4 t Italian seasoning

salt and pepper,to taste

4 c vegetable broth
1 c rice milk
fresh parsley, chopped (optional for garnish)

Heat olive oil and sauté onion and garlic until translucent, about 5 minutes.   Add celery, cauliflower, thyme and other seasonings. Cook for 5-10 minutes until veggies are starting to get soft.  Add the broth and simmer for another 5-10 minutes or until the veggies are soft enough to pierce with a fork.  Remove from heat and purée in a blender, working in batches if necessary. (Note: use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.  Or I like to put a towel on top of lid and hold tightly while I start blending slowly.) Return puréed soup to pot and adjust seasoning if necessary. Great with a little fresh parsley on top!  We served our soup with some fresh strawberries and had a lovely dinner!!

Vegetable Minestrone Soup

I wanted to create an easy, delicious recipe for minestrone soup.
This version is packed with veggies and fresh herbs and is super healthy!

Vegetable Minestrone Soup

1 T EVOO

4 cloves garlic, minced

1 small onion, chopped

2 potatoes, diced

5 celery stalks, including leafy part, chopped

3 carrots, chopped

8 cups vegetable broth

2 cups cabbage, chopped

1 yellow squash, chopped
1 zucchini, chopped

1 can corn, drained

2 cups green beans, chopped (I used frozen)

1 can white beans, drained and rinsed

2 cans diced Italian tomatoes

2 cans tomato sauce

8 oz whole wheat macaroni (brown rice pasta for gluten free)

fresh basil, oregano, & parsley, chopped

sea salt & fresh cracked pepper to taste
Saute onions and garlic in EVOO until translucent, approx 5 minutes.  Next, add potatoes, celery and carrots and stir for approx 5 minutes. Add vegetable broth and simmer for about 10 minutes.  Add remaining ingredients except pasta and bring to a boil.  Simmer until vegetables are nearly cooked through. Add dried pasta and cook 8-10 minutes.  Check seasonings and serve immediately or pasta will overcook.

Lemon Broccoli Soup

2 T EVOO

1 med yellow onion, finely chopped

3 garlic cloves, finely chopped

4 cups broccoli, chopped

5 cups water

juice and zest from one lemon

4 oz goat cheese

1 t Herbes de Provence

1 t salt (or to taste)

pepper to taste

 Saute oil, onion, and garlic until translucent.  Add broccoli and saute for about five minutes. Add water and boil until broccoli is tender but still bright green.  Add lemon, goat cheese and seasonings and blend with an immersion blender.  Serve with home made garlic herb wheat croutons. 

Garlic Herb Wheat Croutons

9 grain bread (Bountiful Basket)

EVOO

fresh cracked pepper

garlic salt

onion powder

fresh herbs or Italian seasoning

Turn oven to broil.  Cut up bread in small pieces and put on a large baking tray.  Cover with olive oil then sprinkle with seasonings. Mix all together and broil until crispy, turning bread occasionally.  DO NOT leave oven because these can burn very quickly!!

Hearty Spinach & Chickpea Soup

 I bought the recipe book "POWER FOODS" and fell in LOVE with it!  The first recipe that stood out to me was the Hearty Spinach & Chickpea Soup.  I served it pictured with whole wheat bread.  It is a comforting, healthy bowl of goodness!!

Hearty Spinach & Chickpea Soup

1 1/3 c water
1/2 c short grain brown rice
1 T EVOO
1 onion, finely chopped
2 garlic cloves, minced
8 oz shiitake mushrooms, stems removed and caps thinly sliced 

(I have used cremini and baby bella mushrooms also)
6 cups vegetable broth 

 1/2 t dried rosemary, crumbled
1 can (15 oz) chickpeas, drained and rinsed
10 oz baby spinach
coarse sea salt and freshly ground pepper
freshly grated parmesan cheese (optional for garnish)

Cook rice. (Do this well before hand.  It takes 50 min and the rest of the soup takes approx 15-20 minutes to make! I have also used the brown instant rice in a pinch.)  Heat oil in pan and add onions and garlic. Cook until translucent, about 5 min. Add mushrooms and cook until tender, about 5 min. Add broth and rosemary and bring to a boil. Stir rice and chickpeas into broth mixture. Add spinach and cook until wilted, about 1 min. Add salt to taste (about 1/2 t) and season with pepper. Serve sprinkled with grated parm cheese if desired.

Cauliflower & Celery Soup

 I LOVE cauliflower soup, but the version I LOVE and used to make has butter, cream and flour in it (items I do not eat much of anymore.)  I got 4 bunches of celery in my Bountiful Basket one day, so I decided to make a cauliflower and celery soup!  My friend suggested a potato to thicken the soup which I thought was a great idea.  That is how I came up with this soup...it is velvety, smooth and delicious! Enjoy!!

Cauliflower & Celery Soup

1 T EVOO

1 medium onion, chopped

3 cloves garlic, minced

1 bunch celery, chopped with the leaves

1 small head cauliflower, chopped

1 sweet potato, peeled and cubed

1 T fresh Thyme

Salt and pepper,to taste

6 c vegetable broth

Heat olive oil and sauté onion and garlic until translucent, about 5 minutes.   Add celery, cauliflower, sweet potato and thyme.  Season with salt and pepper.

 

Add the broth and bring to a boil. Lower the heat and simmer for about 10-15 minutes or until the sweet potatoes are soft enough that they can easily be pierced with a knife.     Remove from heat and purée in a blender, working in batches if necessary. 

(Use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.) Return puréed soup to pot and adjust seasoning if necessary.

"Throw in the Pot" Veggie Soup

One thing I ALWAYS have lots of in my fridge is VEGGIES!  

One day, I just started throwing things in the pot and this soup is what I ended up with!  I have since made it SEVERAL times and have found it is quite versatile to use up veggies in my fridge!  I also enjoy changing it up with different veggies, grains, and beans!  This soup is super simple and healthy too!  I make a huge pot and eat it for lunch during the week!  In this picture, I served it with whole wheat flat bread! 

"Throw in the Pot" Veggie Soup

2 T EVOO (Extra Virgin Olive Oil)

1 yellow onion, finely chopped

3 garlic cloves, minced

1 1/2 c celery, chopped

1 1/2 c carrots, chopped

1 1/2 c broccoli, chopped

1 1/2 c cauliflower, chopped

1 1/2 c brussels sprouts, bottoms removed & quartered

1 can Mexican Fiesta diced tomatoes

1 can Italian diced tomatoes

1 can corn

8 c vegetable stock 

2/3 c fresh parsley, chopped

1 c brown rice, cooked

1 can garbanzo beans, drained and rinsed

1 t "no salt" seasoning (from Costco)

1 t Italian seasoning

salt and pepper to taste

Saute onions and garlic in EVOO until translucent, approx 5 minutes.  Next, add vegetables as you chop them...celery, carrots, broccoli, cauliflower, and brussels sprouts. Saute for 5 minutes then add remaining ingredients and stir until mixed.  Bring to boil and simmer until cooked through, approximately 10-15 minutes.