Healthy Recipes

Soups & Stews

Basil Corn Soup

4 Servings

Heat oil in a large saucepan over medium heat. Add the onion, leek, scallions, ginger and basil. Sauté, stirring often, until the vegetables are soft. Stir in the corn and potato. Add the vegetable broth and bring to a gentle boil over medium-high heat. Reduce heat, cover and simmer until the potato is soft enough to puree and the liquid is reduced to just cover the other ingredients, about 30 minutes. Puree and return to heat. Season with salt & pepper.

Calories 201 per 12 oz serving

Protein 7g, Carbs 39g, Fat 5g, Sat Fat .7g, Fiber 5.8g, Sugar 7g

Beneficial Nutrients

Vit A 494 IU, B1 .19mg, B2 .14mg, B3 3mg, B5 .6mg, B6 .4mg, Folate 88mcg, Vit C 23mg, Vit E .4 IU, Calcium 36mg, Magnesium 63mg, Potassium 703mg, Selenium 1.6mcg, Zinc 1mg

Cook Time: 30 minutes

Ingredients

  • 3 C fresh or frozen corn
  • 1 Tbsp extra virgin olive oil
  • 1 sweet vidalia onion, chopped
  • 1 leek, white part chopped
  • 4 scallions, white part chopped
  • 1 Tbsp fresh peeled, grated ginger
  • 2 Tbsp fresh minced basil
  • 1 medium Yukon Gold potato, peeled & chopped
  • 2 C vegetable or chicken broth
  • Sea salt & fresh ground black pepper

Curried Lentil Soup

8 Servings

Heat the olive oil and mustard seeds in a small covered saucepan over medium-high heat. Cover the pan so the seeds don't pop out. Remove from heat when the popping sound stops. Melt the butter in a stockpot and cook the onion, ginger, garlic, and jalapeno until tender. Add the curry powder and cook a few more minutes. Stir in the lentils, stock, salt and pepper if desired. Bring to a boil and reduce the heat and simmer about an hour, until lentils are soft. Partially mash the lentils with a potato masher to thicken the soup. Just before serving, stir in the lime juice, mustard seeds and cilantro. Serve with a dollop of yogurt or sour cream.

Calories 301 per 2 cup serving

Protein 16g, Carbs 32g, Fat 12.5g, Sat Fat 1.7g, Fiber 16g, Sodium 1998mg

Cook Time: 1.5 hours

Ingredients

  • 2 Tbsp oilve oil
  • 2 Tbsp black mustard seeds
  • 1 large onion, chopped
  • 2 cloves garlic, mashed
  • 1 or 2 jalapeno pepper, chopped
  • 3 Tbsp grated fresh ginger root
  • 3-4 Tbsp butter
  • 2 Tbsp curry powder (preferably Madras)
  • 2 C yellow or red lentils
  • 3 quarts chicken or vegetable stock
  • Sea salt and pepper
  • Juice of 1 lime
  • 1/4 C cilantro, chopped

Leek Potato Soup

6 Servings

Sauté leeks in butter & olive oil until soft. Add potatoes and stock; bring to a boil and skim if needed. Add mustard greens and thyme and simmer until all vegetables are soft. Let cool. Puree soup with a handheld blender to desired consistency. Season to taste with sea salt & pepper.Serve warm. Can be served chilled. Process with 1 cup piima cream if desired.

Calories 174 per 10 oz

Protein 2.9g, Carbs 17.5g, Fat 10.6g, Sat Fat 3g, Fiber 1.8g, Sodium 937mg, Phytosterols 1.15mg

Beneficial Nutrients

Vit A 873 IU, B1 .13mg, B3 1.3mg, B5 .32mg, B6 .28mg, Folate 57mcg, Vit C 19.5mg, Calcium 50mg, Magnesium 23mg, Potassium 317mg Vit E 1.07 IU

 

Ingredients

  • 3 leeks peeled, cleaned & chopped
  • 2 Tbsp butter
  • 2 Tbsp extra virgin olive oil
  • 8 small red potatoes, peeled & chopped
  • 4 C chicken stock
  • 1/8 tsp ground thyme
  • 1 C chopped turnip greens

Creamy Mushroom Soup

6 Servings

In a soup pot, heat butter over low-medium heat. Add onion and cook 10 minutes or until wilted. Add the freshly cleaned and coarsely chopped mushrooms, increasing the heat to medium. Cook, stirring occasionally for 15 minutes. Add the chicken stock, allspice, salt and pepper. Increase heat to high, bring to a boil, reduce heat and simmer partially covered 15 more minutes. Remove the soup from the stovetop. Puree half of the soup and return to the pot. Add the cream, and heat until warmed through. Delicious earthy soup.

Calories 229 per 1 1/2 cup serving

Protein 3.6g, Carbs 5.6g, Fat 22g, Sodium 1753mg, Fiber 1g

Beneficial Nutrients

Vit A, B2, B3, Vit D, Potassium, Selenium, Magnesium, Calcium

Cook Time: 35 minutes

Ingredients

  • 2 Tbsp butter
  • 1 1/2 lbs mushrooms (a variety of shitake, oyster, crimini, morel or portabella)
  • 6 C chicken stock (or vegetable)
  • 1 medium onion, chopped
  • 1 C heavy cream
  • Salt & pepper to taste
  • Dash or two of allspice

Squash & Split Pea Soup

8 Servings

In large stock pot, combine chicken stock, water, split peas, bay leaves and bring to a boil. Skim and discard any foam that forms on top. Reduce heat and simmer for 1 hour or longer, until the peas are tender. In a separate pan, heat the olive oil over medium heat. Add the onions, cinnamon, ginger and saffron. Cook until onions are soft. Add this mixture to the soup along with the squash cubes. Simmer for 30 minutes longer or until pumpkin is soft. Remove & discard bay leaves. Season as desired. Process until smooth if desired.

Calories 412 per 2 1/2 cup serving

Protein 16g, Carbs 44g, Fat 19.5g, Sat Fat 2g, Fiber 15g, Cholesterol 0, Sodium 1995mg, Phytosterols 72mg

Beneficial Nutrients

Vit A 4684 IU, B1 .48mg, B3 2.4mg, B5 1.36mg, B6 .23mg, Folate 167mcg

Cook Time: 1 1/2 hours

Ingredients

  • 3 quarts chicken stock
  • 1 quart filtered water
  • 2 C yellow split peas
  • 2 bay leaves
  • 2 large onions, chopped
  • 1 Tbsp ground cinnamon
  • 1 Tbsp ground ginger
  • 2 large pinches of saffron, crumbled
  • 2 lbs peeled and diced butternut squash
  • Sea salt & coarse ground black pepper

Herby Crockpot Beef Stew

6 Servings

Combine flour, salt and pepper in bowl. Dredge meat in seasoned flour, then brown in oil in saucepan. Place meat in slow cooker. Combine remaining ingredients in bowl, then pour over meat and stir. Cover and cook on low 10-12 hours. Stir before serving.

Calories 321 per 1 1/4 cup serving

Protein 31g, Carbs 24g, Fat 10.6g, Sodium 1202mg, Fiber 6.4g

Beneficial Nutrients

Vit A, B1, B2, B3, B5, B6,Vit C, Vit D, Calcium, Iron, Potassium, Selenium, Magnesium, Zinc

Cook Time: 10-12 hours

Ingredients

  • 1-2 lbs beef stew meat cubed
  • 2-3 Tbsp extra virgin olive oil
  • 1/4 C flour
  • 1 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1 cup beef stock
  • 1/4 C red wine
  • 28 oz chopped tomatoes with juice
  • 2 Tbsp worcestershire
  • 2 Tbsp dried parsley
  • 1 tsp Hungarian paprika
  • 7 large mushrooms, cleaned and coarsely chopped
  • 3 garlic cloves, pressed
  • 1 C onion, chopped
  • 1 C potato, chopped
  • 1/2 C carrot, chopped
  • 1/2 C frozen green peas
  • 2 stalks celery, chopped

Fresh Tomato Soup

Makes approx. 6 cups

Heat oil in large saucepan over med-hi heat. Add onion, sauté until tender. Add tomatoes, cook 2 minutes. Reduce heat to low, stir in broth and garlic. Simmer, covered for 30 minutes. Uncover, simmer 45 minutes or until reduced to about 6 cups. Puree in blender or food processor if desired. Strain if tomatoes were not seeded. Stir in salt & pepper. Stir in basil, rind and butter, serve immediately.

Calories 124 per 1 cup

Protein 3.3g, Carbs 16.6g, Fat 6.3g, Sugars 10g, Sodium 6709mg

Beneficial Nutrients

Vit A 1980 IU, B1 .19mg, B2 .15mg, B3 1.9mg, B6 .28, Folate 51mcg, Vit C 80mg, Vit E 1.8 IU, Calcium 34mg, Iron 1.9mg, Magnesium 43mg, Potassium 721mg

Cook Time: 1 hour & 15 minutes

Ingredients

  • 1 Tbsp olive oil
  • 1 C chopped onion
  • 3 lbs (12 cups) peeled, chopped & seeded Roma tomatoes
  • 32 oz chicken broth
  • 2 garlic cloves, crushed
  • 1/4 tsp tsp sea salt
  • 1/4 tsp black pepper
  • 3 Tbsp chopped fresh basil
  • 1 tsp grated lemon rind
  • 1 Tbsp butter