Soup and Stew Recipes

Introduction

There are many soups and stews which are great that are made only with vegetables.  Here are some examples below.

Soup and Stew Recipes

Southwestern Vegetarian Chorizo Soup

Prep Time:  45 minutes (if beans cooked earlier)

Servings:  6 to 8

Ingredients

1 Tbsp. avocado oil

2 links vegetarian Chorizo or Italian sausage

1 large, sweet onion, diced

2 stalks celery, sliced

2 medium carrots, sliced

14 c. crushed tomatoes

4 c. white beans

1 tsp lemon juice

4 cups chopped kale, thick stems removed

1/2 tsp salt

¼ – ½ tsp. red pepper flakes

2 tsp. McCormick garlic and herb seasoning

1 Tbsp. + 2 tsp. fennel seed, chopped

1 tsp. smoked paprika

½ tsp. sage

½ tsp black pepper

2 Tbsp. garlic powder

salt and pepper to taste

Garnish:
Grated Pecorino Romano, Parmesan or LF cheddar

Red and yellow chili peppers, sliced

Chili powder

Directions

Sauté the onions, carrots, and celery with the avocado oil in a sauté pan until the onions are slightly brown.

While the onions, carrots, and celery are cooking, start your stockpot.  In a large stock pot, combine the beans, crushed tomatoes with juice, and sliced vegetarian sausage.  Cook on medium-low heat for 5 to 10 minutes.  Add all of the herbs and spices and the lemon juice.  Also add in the mirepoix (onions, carrots, and celery) and cook for 5 minutes.

Add the kale and let cook for 5 more minutes.  Taste and adjust the seasonings.  Ladle into bowls and garnish.

Nutrition Facts (if using 8 servings)

Carbohydrates – 36 grams, Protein – 13 grams, Fat – 4 grams

Calories – 230 calories per serving (8 servings) and 306 calories (6 servings)

ROASTED SWEET PEPPER, BLACK BEAN AND CORN CHOWDER

Prep time:  45 minutes

Servings:  4

Ingredients:

1 red bell pepper halved and seeded

1 yellow bell pepper halved and seeded

1 cup chopped onion

3 crushed garlic cloves

1 Tbsp. avocado oil

2 cups vegetable broth

1 tsp chopped chipotle chili in adobo sauce

2 cups black beans

1 cup fresh or frozen corn kernels

¾ tsp kosher salt

8 Tbsp. plain FF Greek yogurt

4 Tbsp. chopped cilantro

4 lime wedges

Directions:

1. Preheat oven to 450 degrees
2. Place bell peppers cut side down in a baking dish, roast at 375 degrees F until tender and outer skin is light brown in spots. About 10 – 15 min. Do not let the skin char.
3. Sauté the following ingredients: chopped onion, crushed garlic and 1 tbs avocado oil in a saucepan over medium heat for 3 minutes.
4. Place onion mixture, roasted bell peppers, 2 cups vegetable broth, 1 tbs avocado oil, and 1 tsp chipotle chili in adobo sauce in a blender, blend until smooth.
5. Return blended mixture to pan.
6. Stir in black beans and simmer over medium heat for 10 minutes.
7. Stir in corn kernels and ¾ tsp kosher salt, simmer for 5 min stirring occasionally.
8. Place 1 cup of soup in each of 4 bowls, top each with 2 tbsp. plain Greek yogurt, 1 tbsp. chopped cilantro and 1 lime wedge.

Nutrition Facts

Carbohydrates -19g,      Protein –  12g,    Fat –4g

Calories -239 calories

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Tomato and Kale Vegetarian Sausage Soup

Prep Time: 40 minutes

Servings:  4

Ingredients:

1 lb. veggie chorizo

1 large onion, peeled and chopped

1 clove garlic, peeled and minced

2 large, sweet potatoes, peeled and cut into ¼ inch cubes

1 ½ heads kale, coarsely chopped (about 6 cups)

4 cups vegetable broth

1 tablespoon balsamic vinegar

1 teaspoon kosher salt (adjust to taste)

3 sun dried tomatoes, cut into ½ inch pieces

Directions

Place the chorizo in a large pot, cover with water and cook for 4 min. Add the onion and cook for an additional 2 min. Add the garlic and sweet potatoes to the pot, stir and cook for an additional 2 min. Add the kale, cook for 2 more min stirring constantly.

Stir in the vegetable broth, balsamic vinegar, and salt. Bring to a boil, reduce the heat, cover, and let simmer for 1 hour. Season with pepper to taste, stir in the sun-dried tomatoes and cook uncovered for 15 min. Divide among 4 bowls and serve.  Serve with vegetable sticks or a salad.

Nutrition Facts

Carbohydrates – 25g,     Protein – 14g,   Fat –8g

Calories – 356