Healthful Lentil Soup

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So, this kitchen contraption known as a pressure cooker has become a pretty popular thing these days. It makes food super-fast, which is great when you are always on the run. It’s also perfect for that one recipe that would normally take 7-8 hours to cook, but you just don’t have that time and still crave the meal. Lentil soup is perfect this time of year. It’s warm and goes great with a side of cornbread, your favorite breadsticks or just by itself. Did you know lentils are a good source of cholesterol-lowering fiber? Not only do they help lower cholesterol levels, they help manage blood-sugar disorders due to the high fiber content. Fiber helps prevent your blood sugar levels from rising after a meal. Lentils are also packed with protein, iron and B vitamins. This is a must make-recipe so let’s get started.

Ingredients

1 medium yellow onionfinely diced
3 carrotspeeled and diced
2 celery ribspeeled (to remove the strings) and diced
6 garlic clovesminced
6 cups vegetable brothyou can also use chicken broth if preferred
2 cups dry brown lentilsrinse and let dry on clean towel
15 oz canned diced tomatoes with liquid
1 tsp Italian seasoning
1 tsp Celtic sea salt
1 tsp fresh cracked black pepper
1 tsp smoked paprika
1 tsp ground cumin
15 oz canned cannellini beansrinsed and drained
2 cups fresh chopped kale leavesremove the ribs before chopping
1 inch diameter Parmesan rind
fresh parsley leaves chopped for topping
fresh Parmesan cheesegrated for topping

Directions

Add 6 cups of broth to your pressure cooker. Then add the onion, carrot, celery, kale, garlic, lentils, diced tomatoes with liquid, Parmesan rind and all herbs/spices.

Cover and seal your pressure cooker and set it to manual 15 minutes high pressure.

It will take about 20 minutes to come to pressure and then 15 minutes for the active cook time – a total of 35 Minutes.

Once the timer beeps, carefully quick release the pressure and allow to depressurize before you touch anything. Safely remove the lid and add the cannellini beans. Allow beans to come to the temperature of the soup, about 5 minutes.

Pull out the Parmesan rind. Give the soup a quick stir and ladle into your favorite bowl or cup. Top with fresh parsley and fresh grated Parmesan cheese.

Notes: This is a vegetarian dish as is, but you can certainly add chicken to this for added protein. It’s also great if ladled over a ½ cup of cooked white/brown rice or quinoa.

Tuscan White Bean Soup

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A simple and inexpensive soup that will warm you up from the inside out! Add a slice of toasted bread and a drizzle of olive oil to complete this tasty meal. 

Ingredients

1 lb dried cannellini or great northern beans
2 tbsp olive oil
1 ½ cups diced onion
1 cup diced carrots
1 cup diced celery
2 tbsp chopped fresh garlic
6 cups low-sodium chicken or vegetable broth (homemade is best)
2 dried bay leaves
1 parmesan rind or grated parmesan1 x 2 inches or one Tbsp. grated
6 cups chopped kaleremove ribs first
1 can diced tomatoes
2 tsp minced rosemaryjust leaves, toss stems
2 tsp minced oreganojust leaves, toss stems
3 tbsp white-wine vinegar
1 tsp salt
1 tsp pepper

Directions

Place dried beans in large bowl and pick over and sort out any bits (non-bean related). Rinse under cold water and drain. Add 3 quarts cold water, cover and soak at room temperature for 8-20 hours. Drain and rinse beans.

Heat 1 Tbsp. oil in a large Dutch oven or pot on medium heat. Add onion, carrot and celery and cook until starting to soften. Stir in garlic and cook until the onion is translucent and garlic is fragrant. Approximately 8-10 minutes.

Stir in broth, soaked beans, bay leaves and parmesan rind. Increase heat to high and bring to a boil, cooking for 5 minutes. Reduce heat to low and partially cover. Simmer until the beans are slightly tender, 45-50 Minutes. (If using canned beans, simmer time is only 15-20 minutes).

Stir in kale, tomatoes, rosemary, oregano, vinegar, salt, and pepper.

Before serving, discard bay leaves and parmesan rind (if used). Ladle soup into a bowl and drizzle remainder of olive oil over the top. Serve with a side of whole-wheat crusty bread and enjoy!

TIP 1: To quick-soak beans place them in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil and cook for 2 minutes. Remove from heat, cover and let stand for 1 hour.

TIP 2: A secret for any soup base, keep your parmesan cheese rind after you’ve shaved all the cheese off. I like to cut in 1 by 2 inch cubes and store in a sandwich bag, label and keep in the freezer. Add to any soup when you add water/broth and take out just before serving.

NOTES: You can also use canned, rinsed cannellini beans if you have them on hand.

Turkey, Kale and Carrot Soup

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Our Thanksgiving table is always packed with the largest turkey we can buy and served alongside an array of tasty sides that are rich and full of flavor. Friends and family gather as we eat as much as our stomachs can hold.

As the next day begins and my body slowly recovers from a ‘food coma’, I think about how I’m going to create another meal from these leftovers?

I always start with a healthy pot of soup, made from homemade turkey bone broth, packed with veggies and served with some crusty bread. I always create a double batch and freeze half of it for those cold winter nights or when I feel like a cold is coming on. Garlic, turmeric and ginger help fight those germs off before they take over my body!

Ingredients

1 tbsp olive oil
8 cloves garlicfinely chopped
1 tbsp fresh grated ginger
1 tbsp fresh grated tumericor 1 tsp ground tumeric
1 large white oniondiced
3 large carrotsthinly sliced
3 cups kale leavescut ribs out and finely chop
3 celery stalksthinly sliced
8 cups turkey bone brothsee below for directions)
1 lb turkey (white or dark meat okay)chopped or shredded
1 tsp fresh chopped roasemaryremove stems
1 tsp fresh chopped thymeremove stems
Celtic sea salt and fresh cracked black pepper to taste
Bone broth:
1 large onioncoarsely chopped
6 cloves garlicsmashed
1 cup fresh parsley
1 lemon peel
2 bay leaves
7 qts filtered water

Directions

Bone broth:

Place turkey carcass and giblets in large stock pot. Add all ingredients and bring to a boil. Reduce heat to medium-low and simmer for 8-10 hours.

Discard the solids and strain broth through a fine-mesh strainer into a large container.

Soup:

Place a large pot over stove on medium-high heat and add oil. Add garlic, onion, carrots and celery. Cook for a few minutes until onion is tender and translucent.

Add ginger, turmeric, kale, rosemary and thyme. Stir to incorporate.

Add turkey and bone broth. Taste and season with salt and pepper. Stir all ingredients and place on medium-low heat and simmer uncovered for 20-25 minutes.

Taste and adjust seasonings and enjoy!

NOTES: You can substitute any of the veggies based on what you have on hand.

Roasted Butternut Squash and Sage Soup

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Cozy soup season is in full swing! Warm up with a cup of this sweet and savory Roasted Butternut Squash, Apple, and Sage Soup. Save time by prepping this soup ahead. 

Ingredients

2 tbsp unsalted butter
2 tbsp olive oil
1 medium oniondiced
1 butternut squash (about 2 lbs)peeled, seeded, cubed, and roasted
4 applescored, chopped, and roasted
2 tsp salt
1 ½ tsp ground cumin
½ tsp ground coriander
½ tsp ground ginger
¼ tsp cayenne pepper
¼ tsp fresh sagecan use dry if fresh not available
¼ tsp pepper
2 cups low sodium brothchicken or vegetable

Directions

Pre-heat oven to 400 degrees and line a baking sheet with foil.

Grab your prepared bag of squash and apples from the fridge. Pour in olive oil, salt and pepper. Seal the bag, shake, and mix together to coat evenly.

Spread squash and apples on baking sheet in an even layer and roast for 25-30 Minutes or until tender with a fork.

In large soup pot, over medium heat, add butter and add onion. Cook until onion is translucent, about 5-6 minutes.

Add low-sodium broth, cumin, coriander, ginger, cayenne pepper and fresh sage and stir.

Add roasted squash/apple mixture to the pot and begin pureeing with a hand held blender until smooth.

Stir butter in until creamy. Season with salt and pepper, to taste.

Serve in a bowl and garnish with chopped sage.

NOTE: This is a perfect soup for a large mug as a side to the main course or it can stand alone in a bowl with some crusty bread and butter on the side. 

Hearty and Healthy Winter Minestrone Soup

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Loaded with fresh seasonal vegetables, white beans and a broth that is so flavorful – a perfect bowl of soup for a cold winter’s night!

Ingredients

3 tbsp extra virgin olive oil
1 large onionpeeled and chopped
3 medium carrotspeeled and chopped
3 stalks celerychopped
1 yellow bell peppercored, seeded and chopped
4 cloves garlicminced
1 small zucchinithick sliced and quartered
1 medium russet potatopeeled and cubed
2 cups whole wheat cooked pasta shellsyou can use spirals or macaroni as well
1 bunch of Swiss chardribs removed, leaves rough chopped
1 tsp pepper
1 tsp salt
1 tsp dry oregano
1 tbsp Italian seasoning
28 oz can diced tomatoeswith liquid
32 oz low sodium vegetable broth
1 bay leaf
14.50 oz can cannellini beansrinsed and drained
1 cup water
1 parmesan rind or grated parmesan1 by 2 inch square or one Tbsp. grated
2 tbsp fresh chopped Italian parsley
2 tbsp fresh chopped basil leaves
fresh shaved parmesangarnish
fresh chopped basilgarnish

Directions

Heat the olive oil in a large soup pot on medium heat. Add onion, carrots, bell pepper and celery. Cook, stirring frequently until the onion is soft and translucent, about 10 minutes.

Add garlic and sauté stirring until fragrant. Add zucchini, potato and Swiss chard and season with salt, pepper, oregano and Italian seasoning and cook for an additional 3 minutes. Stir in canned diced tomatoes and bring to a boil. Reduce heat and simmer until the greens are wilted and the potatoes are soft, about 10 minutes.

Add the low sodium vegetable broth, bay leaf, and Parmesan rind (or grated parmesan) and beans to the soup and simmer, stirring occasionally, about 15 minutes.

Add your favorite pasta to boiling salted water, and stir to ensure pasta does not stick together. Once al dente drain and add to soup, about 5-10 minutes, depending on pasta selection chosen.

Add basil, Italian parsley and cooked pasta. Simmer until soup thickens and heats through. Discard the bay leaf and parmesan rind, check for seasoning and add salt and pepper to taste.

Ladle soup into bowls, garnish with fresh basil and shaved parmesan cheese.

NOTES: Buy parmesan sliced directly from the wheel so that it includes the rind. Once your parmesan is used up, put the rind in a freezer bag and label/date to save for future soups, sauces or stews. You can also substitute Swiss chard for fresh kale (same prep techniques). You can also use fresh spinach. For this green veggie, you will add at the very end, those leaves wilt quickly!

Butternut Squash and Apple Soup

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The moment I smell Fall in the air – yes that’s possible, I head to the grocery store and go straight to the butternut squash and grab a few to make my favorite Fall soup. This recipe goes great with a side salad topped with grilled chicken breast or by itself with a piece of crusty bread. Either way, it’ll warm you right up and get you in the Fall spirit.

Ingredients

1 tbsp unsalted butterI always use Kerrygold
1 onionpeeled and diced
butternut squash peeled, chopped and seeded
4 red or golden applespeeled, cored and diced
2 tsp Celtic sea salt
1 ½ tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepperadd more as desired
¼ tsp fresh cracked black pepper
2 cups low sodium chicken or vegetable stock
¼ cup plain Greek yogurt
Pinch of nutmeggarnish

Directions

Melt butter in a large saucepan over medium heat. Add onion and cook until soften, about 4 minutes. Add squash and cook, stirring occasionally, until tender, about 10 minutes. Add apples, salt, cumin, coriander, ginger, cayenne, pepper, stock and 2 ½ cups water (just enough to cover). Bring to a boil.

Reduce to a simmer, and cook until vegetables are very soft, about 30 Minutes. Add Greek yogurt.

Puree in batches in the bowl of a food processor or the jar of a blender until smooth, and return to saucepan over low heat. Thin with additional water if necessary.

Serve hot, garnished with a dollop of Greek yogurt and a pinch of nutmeg.