Warming Winter Soups & Stew
One-pot wonders: Nutritious homemade soups and stew to warm your body and soul
Winter is the perfect time to cozy up to a warm bowl of soup or stew. As easy to make as they are to love, homemade soups are a delicious way to get your daily dose of fresh veggies and beans, all with much lower salt content than store-bought options.
Hearty Lentil & Vegetable Soup
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon thyme
1 cup lentils, rinsed
1 can diced tomatoes (14 oz., no salt added)
6 cups vegetable broth
2 cups chopped kale or spinach
Salt & pepper to taste
Instructions:
1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes.
2. Stir in garlic, cumin, paprika, and thyme. Cook for another minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
4. Stir in kale or spinach and cook for another 5 minutes. Season with salt and pepper.
5. Serve warm.
Chicken & Wild Rice Soup
Ingredients:
1 tablespoon olive oil
1 onion, diced
3 carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon black pepper
6 cups low-sodium chicken broth
1 cup wild rice, rinsed
2 boneless, skinless chicken breasts (or thighs)
1/2 cup unsweetened almond milk (or low-fat milk)
Instructions:
1. Heat olive oil in a pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes.
2. Add garlic, thyme, and black pepper. Stir for another minute.
3. Pour in broth and add wild rice. Bring to a boil, then reduce to a simmer for 35 minutes.
4. Add chicken and simmer for another 15 minutes, until chicken is cooked.
5. Remove chicken, shred it, and return to the pot. Stir in almond milk
6. Serve warm.
Spiced Sweet Potato & Black Bean Stew
Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon smoked paprika
2 medium sweet potatoes, peeled and diced
1 can black beans (15 oz., drained & rinsed)
1 can diced tomatoes (14 oz.)
4 cups vegetable broth
Salt & pepper to taste
Fresh cilantro for garnish
Instructions:
1. Heat olive oil in a pot over medium heat. Add onion and garlic, sauté for 3-4 minutes.
2. Stir in cumin, chili powder, and paprika. Cook for 1 minute.
3. Add sweet potatoes, black beans, tomatoes, and broth. Bring to a boil.
4. Reduce heat and simmer for 25 minutes, until sweet potatoes are soft.
5. Season with salt and pepper. Garnish with cilantro and serve.
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