Creamy Cauliflower Soup

Creamy Cauliflower Soup
Prep Time
5 minutes, plus 20 minutes cook
Number of Servings
3
Ingredients
  • 3 cups cauliflower florets
  • 2 cups low-sodium chicken or vegetable broth
  • [q:1/4] tsp salt
  • [q:1/2] tsp garlic powder
  • [q:1/2] tsp onion powder
  • 8 oz (2 cups) reduced-fat shredded cheddar cheese
  • Chives for garnish (optional)
Directions
  1. In a medium pot, steam cauliflower florets in about one-quarter to one-half cup of water on medium-high heat until tender.
  2. Mash cauliflower. Add broth, salt, garlic powder, and onion powder to pot, and bring to a boil.
  3. Remove from heat. Stir in cheese.
  4. Transfer mixture to a blender (or use an immersion blender), and puree soup until smooth. Serve immediately.
Nutrition Info
370 calories, 17g fat, 13g carbohydrates, 42g protein

Creamy Leek and Broccoli Soup

Creamy Leek and Broccoli Soup
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp olive oil
  • 3 leeks, white and light green parts, halved lengthwise and thinly sliced crosswise
  • [q:1 1/2] tsp kosher salt, divided
  • 3 cloves garlic, peeled but left whole
  • 6 cups broccoli florets and peeled, diced stalks (about [q:1 1/2] lb)
  • [q:3 1/2] cups low-sodium vegetable broth
  • Freshly ground black pepper, for serving
  • Chopped fresh chives, for serving (optional)
Directions
  1. In a large pot, heat oil over medium-low heat. Add leeks and [q:1/2] tea­spoon of the salt. Cover, and cook, stirring occasionally, for about 10 min­utes, until wilted.
  2. Stir in garlic, broccoli, and remaining 1 teaspoon of salt. Pour in broth, raise heat to medium-high, and bring to a boil. Lower heat to a simmer, partially cover, and cook for about 10 minutes, until broccoli is tender.
  3. Remove from heat and let cool slightly. Transfer soup to a blender, in batches if necessary, and puree until smooth. Gently reheat soup to serving temperature. Alternatively, puree soup directly in the pot with an immersion blender. (The soup can be prepared up to 2 days ahead, cov­ered, and refrigerated until ready to reheat.)
  4. Ladle the soup into bowls, top with some pepper and chives, and serve hot.
Nutrition Info
161 Calories, 7 g Protein, 17 g Carbohydrates, 4 g Fiber, 9 g Total fat (2 g sat, 5 g mono, 1 g poly), 372 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin A, Folate, Manganese, [nutrition:1] Vitamin B6, E, Calcium, Iron, Magnesium, Phosphorus, Potassium

Vegan Carrot Ginger Soup

Vegan Carrot Ginger Soup
Ingredients
  • 1 lb carrots, peeled and trimmed and chopped into [q:1/2] inch slices
  • [q:1/2] cup onion, chopped
  • Juice from 1 orange, about [q:1/4] cup
  • [q:1 1/2] Tbsp grated fresh ginger
  • 1 Tbsp olive oil
  • 3 cups water
  • 1 cube Rapunzel Vegan Vegetable Bouillon with Sea Salt
Directions
  1. Sauté onion in olive oil until it begins to soften.
  2. Add carrots and cook for 3 minutes.
  3. Add ginger and continue cooking for 2 minutes.
  4. Add water and bouillon cube and bring to a boil, simmer covered for 15 minutes or until vegetables are soft.
  5. Purée soup in a blender until just blended.
  6. Return to pot and add orange juice.
  7. Ladle into bowls and enjoy.

Tortilla Chicken Soup

Tortilla Chicken Soup
Number of Servings
4
Ingredients
  • 1 tsp canola oil
  • 2 cloves garlic, minced
  • [q:1 1/2] Tbsp chili powder
  • 2 tsp ground cumin
  • 4 cups low-sodium chicken broth
  • [q:1 1/2] cups chopped cooked chicken breast (e.g., from a purchased rotisserie chicken)
  • 1 cup frozen corn, unthawed
  • 1 (10-ounce) can diced tomatoes and green chiles, undrained
  • 1 Tbsp fresh lime juice
  • 1 cup baked tortilla chips, crushed
  • [q:1/4] cup shredded Monterey Jack cheese
  • [q:1/4] cup chopped fresh cilantro leaves
  • [q:1/4] cup peeled and diced avocado
Directions
  1. Heat the oil in a large saucepan set over medium-high heat.
  2. Add the garlic, chili powder, and cumin. Cook and stir 1 minute.
  3. Add the broth, chicken, corn, and tomatoes with their juices. Bring to a boil.
  4. Reduce heat to medium low and simmer 5 minutes.
  5. Stir in the lime juice and season with salt and pepper to taste.
  6. Ladle into 4 bowls and top with equal amounts of chips, Monterey Jack cheese, cilantro, and avocado.
Nutrition Info
207 calories, 7.4 grams fat, 22.3 grams protein, 51 mg cholesterol, 604 mg sodium; 12.6 g carbohydrates

Slow Cooker Beef Stew

Slow Cooker Beef Stew
Number of Servings
Serves 4
Ingredients
  • 2 lbs bottom round, well-trimmed and cut into 2 inch pieces
  • [q:1/2] cup all-purpose flour
  • [q:1/4] cup olive oil (plus more if needed)
  • 1 large onions, diced (2 cups)
  • 1 6 oz can tomato paste
  • [q:1/2] pound potatoes, cut into 2-inch pieces
  • 1 cup baby carrots
  • 2 stalks of celery, chopped
  • 1 cup beef broth
  • 1 Tbsp kosher salt
  • 1 tsp dried thyme leaves
  • 1 bay leaf
Directions
  1. Coat the beef in the flour. Heat a few tablespoons of the oil in a large skillet over medium-high heat. Brown the meat, a few pieces at a time, adding more oil as necessary.
  2. Transfer to the slow cooker.
  3. Add the onions and celery to the skillet and cook over medium heat until tender, about 10 minutes. Stir in the tomato paste and coat the onions and celery; transfer to the slow cooker.
  4. Pour the water into the skillet and scrape. Add mixture to the slow cooker.
  5. Stir the potatoes, carrots, broth, salt, thyme, and bay leaf in to the slow cooker.
  6. Cover and cook on low heat for [q:7 1/2] hours, or on high for 4 hours. Add the peas and heat through.
Nutrition Info
606 Calories, 56 g Protein, 143 mg Cholesterol, 42 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 6 g Fiber, 25 g Total fat (6 g sat), 1,269 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Phosphorus, Zinc, [nut4] Vitamin B2 (riboflavin), Iron, Potassium, [nut:3] Vitamin A, Vitamin C, Vitamin E, [nut:2] Vitamin B1 (thiamine), Vitamin K, Magnesium, [nut:1] Calcium, Folate

Hearty Bean and Potato Soup

Hearty Bean and Potato Soup
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp extra-virgin olive oil
  • 1 medium onion, chopped
  • 6 red potatoes, cut to bite-size pieces
  • [q:1/4] tsp dried thyme
  • 2 Tbsp tomato paste
  • 2 cups of water
  • 1 small bunch of fresh baby spinach. Rinse well and trim stems.
  • 1 cup cooked navy beans
  • salt and pepper to taste
Directions
  1. In a large skillet, heat oil over medium heat.
  2. Add onion and potatoes; cook until onion is lightly browned (about 10 minutes).
  3. Stir in thyme, tomato paste and 2 cups water; bring to simmer, cover and cook until potatoes are tender (about 8 minutes).
  4. Add spinach; cover, and cook until wilted, about 3 minutes. Add cooked beans; bring soup to simmer, stirring frequently.
  5. Adjust salt and pepper to taste.
  6. Serve immediately.
Nutrition Info
513 Calories, 19 g Protein, 95 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 15 g Fiber, 8 g Total fat (1 g sat), 430 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Folate, Phosphorus, Potassium, [nutrition:4] Vitamin C, Vitamin K, Magnesium, [nutrition:3] Vitamin B3 (niacin), Iron, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Calcium

Bean and Kale Soup

Bean and Kale Soup
Number of Servings
Serves 6
Ingredients
  • 36 oz low-sodium vegetable broth
  • 1 (15 ounce) can organic tomato puree
  • 1 (15 ounce) can organic white beans
  • [q:1/2] cup uncooked brown rice
  • [q:1/2] cup chopped onion
  • 1 tsp basil
  • [q:1/4] tsp salt
  • [q:1/4] tsp black pepper
  • 2 garlic cloves, minced
  • 8 cups chopped fresh kale leaves
Directions
  1. In a [q:3 1/2] or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
  2. Cover; cook on Low for 5 to 7 hours
  3. Just before serving, stir in kale.
Nutrition Info
392 Calories, 21 g Protein, 0 mg Cholesterol, 75 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 15 g Fiber, 2 g Total fat (0 g sat), 284 mg Sodium, [nutrition:5] Vitamin K, Folate, Iron, [nutrition:4] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Phosphorus, [nutrition:3] Vitamin C, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), Calcium, [nutrition:1] Vitamin B3 (niacin)

Curried Squash and Apple Bisque with Leek

Curried Squash and Apple Bisque with Leek
butternut squash, red apples, and a bowl of hearty bisque soup
Prep Time
30 minutes, plus 50 minutes Cook Time
Number of Servings
Serves 6
Ingredients
  • 3 medium leeks, white part only, coarsely chopped
  • 2 large celery stalks, coarsely chopped
  • 1 cup tart apple, peeled, cored, diced into [q:1/2]” cubes (measure after chopping)
  • 1 large russet potato, peeled and chopped into 1” cubes
  • 4 cups butternut squash, peeled and chopped into 1” cubes (measure after chopping)
  • 1 tsp Madras curry powder
  • [q:1/4] tsp cinnamon
  • 1 small bay leaf
  • [q:1/2] teaspoon fine sea salt
  • [q:1 1/2] quarts vegetable stock
  • 2 Tbsp maple syrup
  • 2 Tbsp fresh-squeezed orange juice
  • [q:1/2] cup heavy cream or evaporated skim milk (optional)
  • 2 Tbsp olive oil
  • Salt and pepper to taste
Directions
  1. In a heavy-bottomed 6-quart pot, sauté the leeks, celery, apple and [q:1/2] teaspoon salt in the olive oil over medium heat until softened, about 8 minutes.
  2. Add the curry powder, cinnamon, and bay leaf and stir until the spices become fragrant, about 1 minute. Add the squash, potato, and stock, stir and bring to the boil, then reduce the heat to medium-low and simmer, covered, for 25 to 30 minutes, or until the potato crumbles when pressed with a fork.
  3. Remove from the heat, fish out the bay leaf and discard. Using an immersion blender or a regular blender (working in small batches), puree the soup until completely smooth.
  4. Strain the soup through a fine mesh strainer, taking care not to push the fibrous solids through the mesh. Return the soup to the stove and return it to a light simmer to reduce until the soup will lightly coat the back of a spoon.
  5. Remove from the heat and stir in the maple syrup, the optional evaporated skim milk, a dash of pepper, and the fresh orange juice. Taste for seasoning and adjust if necessary. A bit of crumbled bacon and chive sprinkled over the soup before service is a nice touch, and many—including Anthony Bourdain—choose to drizzle a little extra maple syrup as well.
Nutrition Info
Made with evaporated skim milk: 190 Calories, 4 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 12 g Total sugars (4 g Added sugars), 5 g Fiber, 5 g Total fat (1 g sat), 423 mg Sodium, [nutrition:5] Vitamin A, [nutrition:3] Vitamin B6, Vitamin C, Vitamin K, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium

Black Bean and Two-Tomato Stew With Quinoa

Black Bean and Two-Tomato Stew With Quinoa
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil or [q:1/4] cup water
  • 1 large yellow onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 1 jalapeño chile, seeded and minced
  • 1 cup uncooked quinoa, rinsed and drained
  • 1 (14.5 oz) can fire-roasted diced tomatoes, undrained
  • 1 tsp dried marjoram
  • 1 tsp salt
  • [q:1/4] tsp freshly ground black pepper
  • 3 cups low-sodium vegetable broth, plus more if needed
  • [q:1 1/2] cups cooked black beans or 1 (15.5 oz) black beans, rinsed and drained
  • 1 or 2 scallions, minced
  • 2 Tbsp chopped sun-dried tomatoes
  • 2 Tbsp minced fresh Italian parsley or cilantro
  • Hot pepper sauce, for serving (optional)
Directions
  1. Heat oil or water in a large pot over medium heat. Add onion, bell pepper, garlic, and jalapeño. Cook for 5 minutes to soften.
  2. Stir in quinoa, tomatoes with their juices, marjoram, salt, pepper, and broth and bring to a boil. Reduce heat to a simmer, cover, and cook, stirring occasionally, until vegetables and quinoa are tender, 20 to 25 minutes. If mixture becomes too dry, add a small amount of additional broth.
  3. Stir beans, scallions, sun-dried tomatoes, and parsley into pot. Cover and remove from heat. Set aside for 5 minutes to allow flavors to blend.
  4. Serve hot with hot pepper sauce, if desired.

Winter Broccoli Soup

Winter Broccoli Soup
Prep Time
30 minutes
Number of Servings
4
Ingredients
  • 1 large celery rib, thinly sliced
  • 1 medium bunch broccoli, florets only, coarsely chopped
  • 1 medium onion, chopped
  • 2 small parsnips, peeled and sliced
  • 4 cups vegetable broth
  • Salt and freshly ground black pepper, to taste
  • 2 to 3 tsp lemon juice, optional
  • Chopped fresh parsley for garnish
Directions
  1. In a deep saucepan, place celery, broccoli, onion, parsnips, broth, salt, and pepper.
  2. Cover tightly and bring to a boil over medium-high heat.
  3. Reduce heat, and simmer until vegetables are very tender, about 20 minutes.
  4. Add lemon juice, if using. In a blender, puree soup until velvet-smooth. Serve in bowls or pour into mugs.
  5. Garnish with parsley, if desired. 
Nutrition Info
118 Calories, 8 g Protein, 22 g Carbohydrates, 6 g Fiber, 1 g Total fat, 145 mg Sodium, Vitamin C, Folate Vitamin E, Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Pantothenic acid, Magnesium, Manganese, Phosphorus, Potassium
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