Share Your Recipes

Please browse through some of our favorite soups & stews recipes featuring a variety of seasonal vegetables and herbs. And feel free to send us your own recipe that we might be able to feature on our site and any comments about the recipes below.

Soups & Stews

By David Lynch @ Closet Cooking
 Soup season is definitely here and do I ever have a tasty one to share with you today, a creamy roasted cauliflower and red pepper soup!

  Prep Time: 10 minutes, Cook Time: 1 hour, Total Time: 1 hour 10 minutes, Servings: 4

 A creamy roasted red pepper and cauliflower soup with tangy melted goat cheese!

 ingredients
4 red bell pepper, cut in half and seeds removed
1 small head cauliflower, cut into florets
1 tablespoon olive oil
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, chopped
1 teaspoon thyme, chopped
1 pinch red pepper flakes
4 cups chicken broth or chicken stock or vegetable broth
1 teaspoon smoked paprika
4 ounces goat cheese, crumbled
salt and pepper to taste

 directions
Place the red peppers on a baking sheet with the cut side facing down, broil until the skins are blackened, about 10 minutes, place in a sealable container and let ‘steam’ for 20 minutes before pinching the skins off.
Meanwhile, toss the cauliflower in the oil, place it in a single layer on a baking sheet and roast in a preheated 400F oven until tender and caramelized, about 20-30 minutes, mixing once in the middle.
Heat the oil in a large pan over medium heat and cook the onion until tender, about 5-7 minutes.
Add the garlic, thyme and red pepper flakes and cook until fragrant, about a minute.
Add the roasted red peppers, cauliflower, broth, paprika and goat cheese and simmer for 10 minutes before pureeing to the desired consistency with a hand blender.
Season with salt and pepper and serve garnished with goat cheese.


Option: Use jarred or frozen roasted red peppers to save some time.
Option: Use a can of white beans as the thickener instead of the cauliflower.
Option: Replace one cup of broth with cream or milk.


Nutrition Facts: Calories 328, Fat 16g (Saturated 6g, Trans 0), Cholesterol 20mg, Sodium 517mg, Carbs 30g (Fiber 7g, Sugars 14g), Protein 17g

Balkan Sausage Stew with Zucchini

by Alanna Kellogg @ A Veggie Venture

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Hands-on time: 25 minutes
Time to table: 60 minutes
Makes 7 Cups

 

  • 2 slices bacon, chopped (or 1 tablespoon bacon grease)
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 1 teaspoon dried marjoram (or thyme or sage)
  • 1 teaspoon caraway seed
  • ½ teaspoon dried oregano
  • ½ teaspoon red pepper flakes
  • 2 teaspoons kosher salt
  • ½ teaspoon black pepper
  • 1 bay leaf
  • 15 ounces canned diced tomatoes
  • 2 cups hot water
  • 8 ounces summer sausage, skin removed, diced small
  • 2 medium potatoes, skins on, diced
  • 1 pound zucchini, diced
  • Sour cream

In a Dutch oven, start bacon on medium high. Add onions and peppers as prepped, then spices; cook til onions begin to brown. Stir in tomatoes and water, bring to a boil. Add summer sausage and potatoes, return to a boil. Reduce heat to maintain a slow simmer, cover and cook for 10-15 minutes. Add zucchini and cook until tender, about 10 minutes or longer if you like. Remove bay leaf. Serve in bowls with dollops of sour cream on top and chunks of bread to dip.

NUTRITION ESTIMATE Per Cup including 1 tablespoon sour cream: 291 Cal (62% from Fat); 21g Tot Fat; 7g Sat Fat; 18g Carb; 4g Fiber; 1387mg Sodium; 43mg Cholesterol; Weight Watchers 6 points


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NOTES FROM THE CHEF:
Like most stews, Balkan Sausage Stew’s flavors meld when the stew is cooked one day and served the next. But it is also good the first day when the potatoes and zucchini are still distinct and firm and fresh.  Bulk up the volume with little calorie consequence by adding extra onion, pepper and tomato.

by Alanna Kellogg @ A Veggie Venture

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Hands-on time: 25 minutes
Time to table: 50 minutes
Serves 8

 

  • 2 slices thick-cut bacon
  • 1 large onion, chopped (about 1 cup)
  • 1 rib celery, chopped (about 1 cup)
  • 1-1/2 pounds skinless, boneless chicken breasts
  • 2 carrots, chopped (about 1 cup)
  • 2 sweet potatoes, peeled and chopped (about 2 cups)
  • 1 apple, cored and chopped in 1/2-inch pieces
  • 2 cups apple cider (see TIPS)
  • 1 cup water
  • 3 tablespoons ketchup
  • 1/4 teaspoon savory, crushed
  • 1/4 teaspoon basil, crushed
  • 1-1/2 teaspoon kosher salt
  • 1/8 teaspoon pepper
  • 2 tablespoons flour

Cook bacon until crisp over medium heat in 4-quart kettle. Remove bacon, chop and set aside.

Drain fat from pan, leaving only what coats the surface. Add onions, celery and chicken to the hot kettle and sauté, stirring regularly, until onions are golden and chicken is cooked through. Add carrots, sweet potatoes and apple and let cook 3-5 minutes, stirring occasionally. Add apple cider, water, ketchup, salt, savory, basil and pepper. Let simmer over low-medium heat about 20 minutes until carrots and sweet potatoes are cooked.

Put flour in small dish and slowly add 1/2 cup hot liquid from the stew to make a smooth paste. Stir into hot stew and cook another five minutes. Sprinkle with the cooked bacon.

SERVING SUGGESTION Serve with rice cooked in half water, half apple cider, which adds a sweet, almost nutty flavor to the rice that complements the stew beautifully. That said, this stew is substantial on its own and really doesn’t require a starch.

NUTRITION ESTIMATE (How many calories in Chicken Cider Stew? How many Weight Points in Chicken Cider Stew?) Per Cup: 225 Calories; 22g Protein; 2g Tot Fat; 1g Sat Fat; 29g Carb; 3g Fiber; 629mg Sodium; 51mg Cholesterol; Weight Watchers Old Points 4, PointsPlus 5

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NOTES FROM THE CHEF:

Over the years, I’ve collected several recipes that feature sweet potato, the thick-skinned, orange-fleshed tuber so packed with Vitamins A and C that some nutritionists call them a “super food”.

Especially plentiful during the fall, sweet potatoes carry about a third fewer calories and carbohydrates than white potatoes. Even low-carb diets encourage sweet potatoes when others are a no-no.

If your experience with sweet potatoes is limited to sweet concoctions topped with marshmallow, try these simple recipes and be treated to rich flavor unadulterated by added sugar. I could make a meal out of either one!

MASHED SWEET POTATOES

Cook peeled sweet potatoes in boiling water until soft. Drain the water, then mash until smooth. Season lightly with salt and pepper. Top with a touch of butter.

ROASTED SWEET POTATOES

Peel sweet potatoes and slice cross-wise about 1/3” thick. Spray or lightly brush both sides with olive oil, then arrange in single layer on a baking sheet. Sprinkle lightly with salt or parmesan cheese and bake at 350F for 30-40 minutes or until edges become crispy and centers soft.

ALANNA’s TIPS You may substitute 2 cups apple juice for the 2 cups apple cider. But for the needed astringency, near the end of the cooking time, stir in a tablespoon or two of apple cider vinegar. Chicken breasts are convenient but expensive. For a more frugal dish, choose chicken thighs. The bone-in, skins-on packages are quite inexpensive, I usually remove the skins however.

by Kevin Lynch @ Closet Cooking

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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 6

1/2 pound chorizo sausage, casings removed (omit for vegetarian)
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, chopped
1 teaspoon cumin
1 pinch cinnamon (optional)
3 cups chicken broth or chicken stock or ham broth or vegetable broth
2 cups pumpkin puree or 1 (15 ounce) can pumpkin puree
1 (15 ounce) can black beans
1 (15 ounce) can diced tomatoes
2 chipotle chilis in adobo, chopped
1/2 teaspoon oregano
salt and pepper to taste
1 tablespoon lime juice
1/4 cup cilantro, chopped

directions:
1. Cook the chorizo in a large sauce pan over medium-high heat, about 7-10 minutes and set aside.
2. Add the oil and onion, and saute until tender, about 5-7 minutes.
3. Add the garlic, cumin and cinnamon and saute until fragrant, about a minute.
4. Add the broth, pumpkin puree, black beans, diced tomatoes and chipotles, bring to a boil, reduce the heat and simmer for 10 minutes.
5. Puree 1/3 of the soup add the chorizo and simmer for another 10 minutes.
6. Season with salt and pepper, mix in the lime juice and cilantro and serve with your favourite garnishes such as avocado, sour cream, cheese, etc.

 Option: Use diced ham instead of chorizo.
Option: Add diced pumpkin for texture and more pumpkin goodness!

NUTRITION:

Nutrition Facts: Calories 379, Fat 18g (Saturated 6g, Trans 0), Cholesterol 36mg, Sodium 651mg, Carbs 33g (Fiber 9g, Sugars 7g), Protein 20g

from: SuperGoldenBakes.com
I have to share this soup tip which has revolutionized my office lunches. It is, simply, freezing the soup in silicone muffin molds and bringing in just the right amount (3 cubes) to have for lunch. If you make a couple of large batches of soup over the weekend you can have healthy, comforting food on tap for the entire week and beyond. I have also saved a bundle by not buying lunch every day – another excellent incentive.
Ingredients
1 onion, finely chopped
3 leeks, white parts only, chopped
2 celery stalks, finely stalked
3 carrots, finely chopped
400g | 14 oz can cannellini beans, drained and rinsed
400g | 14 oz tin chopped tomatoes
960ml | 4 cups vegetable stock
60g | 2 oz small pasta shapes (I used stellini)
4 tbsp finely chopped fresh flat-leaf parsley
40g | 1 1 1/2 oz freshly grated Parmesan (use veggie Parmesan if you wish)
1/2 tbsp caster sugar
Olive oil to fry as needed
Salt and pepper to season
MethodSoupCubes
Heat 2 tbsp of olive oil in a large saucepan. Add the onion, leeks and caster sugar and fry over medium-low heat for 5 minutes.
Add the celery and carrots and continue to fry, stirring occasionally for a further 5 minutes.
Stir in the beans, chopped tomatoes and stock. Season with salt and pepper and bring to the boil.
Reduce the heat, partly cover the pot with a lid and simmer for 25 minutes.
Add your pasta and simmer for whatever the recommended cooking time is. If the liquid has reduced too much you may need to add some hot water.
Stir in the parsley and half the Parmesan and check the seasoning.
Serve hot, topped with the rest of the cheese and some croutons if you like.