It is officially soup season! The chill in the air is finally, finally here and I am more than ready to break out my soup pot and begin making some fall meals. I cannot believe that it is already November 1st but I am a big fan of celebrating each transition of the seasons. We have spent the last few weekends apple picking, pumpkin carving, hiking, perfect ways to wind down.
I went to the farmers market without much of a plan and ended up choosing kale, spinach, and sweet potatoes for this soup. I love the hearty addition of sweet potato, and the bright orange and green make for a beautiful meal.
Broth based soups make for a filling meal for few calories. It’s also a great way to increase your intake of nutrient-dense vegetables. You really can’t go wrong with soup- I rarely have a plan and usually end up making up ingredients as I go.
Sweet Potato & Spinach Soup
1 bunch spinach, washed and torn into pieces
1 bunch kale, washed and roughly torn in pieces
1 large sweet potato, cubed
1 large white potato, cubed
1 cup uncooked Acini Di Pepe pasta
3 cloves garlic, minced
1 onion, finely chopped
3/4 cup diced carrots
3/4 cup diced celery
1 tsp. salt
1 tsp. cayenne pepper
1 tsp. dried sage
1 tsp. dried oregano
8 cups vegetable broth
In a large pot, heat 2 tbsp. Earth Balance butter and 1 tbsp. olive oil over medium heat. Add onion, celery, carrots, salt, and garlic. Cook for 10 minutes, stirring frequently. Add potatoes, sage, oregano, cayenne pepper and another pinch salt/pepper. Cook for another ten minutes, stirring frequently.
Add the vegetable broth and reduce heat to low. Add Acini Di Pepe or other small pasta, cover and simmer for 15 minutes, stirring occasionally. Add in spinach and kale during last 10 minutes of cooking. You want the greens to just be wilted, not overcooked.
I love Spring/Summer and am excited for the upcoming season, warm weather means more outdoor activities and longer days. However, I am trying to enjoy the last bit of winter with roasted root vegetables and this hearty stew. A simple, hearty meal this is a great way to add more vegetables and whole grain into your diet.
Roasted Vegetable Stew
1 cup lentils
1 head cauliflower
3 medium sweet potatoes
1 28 oz. can diced tomatoes
1 cup whole-wheat couscous
1 cup cooked chickpeas (or canned)
9 cups vegetable broth (or use water and add concentrated vegetable broth)
1 tsp. cayenne pepper
1 tbsp. curry powder
1 tsp. turmeric
1 tsp. paprika
1 tsp. red pepper flakes
1/4 cup chopped cilantro
1/4 cup chopped fresh mint
1 lemon, juiced
Preheat the oven to 400 degrees F.
In a large soup pot, bring the vegetable broth to a boil. Add the canned tomatoes, turmeric, paprika, curry powder, cayenne pepper, cumin, red pepper flakes, and lentils. Reduce heat down to medium, cover and simmer for 30 minutes until lentils are tender.
While that is cooking, chop the sweet potatoes, cauliflower, and carrots into bite-size pieces. Toss with 1 tsp. oil, 1/8 tsp. salt, pepper and place on a baking or roasting sheet. Bake at 400 degrees F for 30 minutes. When done, remove and place vegetables into the soup pot.
Cook the couscous: Bring 2 cups of water to a boil, add couscous, cover and remove from heat. Let stand 5 minutes and fluff with a fork.
Stir in the cilantro, mint and fresh lemon juice just before serving. Add the cooked couscous. If you need more liquid, add more broth.
Enjoy, what winter meals are you squeezing in one last time?
Hearty, spicy, and high-protein, this stew is delicious. An easy way to sneak in 2 different types of legumes without being typical bean soup.
My suggestion? Make a batch and share a few cups with your neighbor. It’s enjoyable to show others how delicious healthy eating really is!
3 sweet potatoes, diced
4 celery stalks, cut into thin 1/2 moons
1 large leek, halved and sliced into thin 1/2 moons
6 large carrots, diced
1/2 cup yellow lentils
1 tbsp. grated, fresh ginger
1 bunch cilantro, minced
1 large lemon, zested and juiced
2 tbsp. curry powder
2 tbsp. oil
2 cups garbanzo beans, cooked
Heat the oil over medium heat in a soup pot or dutch oven. Add the leeks, a pinch of salt, and stir to combine. Cook for 2-3 minutes. Add the carrots, celery, sweet potato and curry powder. Stir and continue to cook, about 5-10 minutes.
Add the lentils and 7 cups of water. Turn heat down to low, cover and cook for ~1 1/2-2 hours. With a wire whisk, quickly stir the soup until the lentils break down and thicken the soup.
Add the cooked garbanzo beans and cook an additional 20-30 minutes. If it’s too thick, thin with a bit of water.
Add the fresh cilantro and lemon juice just before serving.
Per serving (8): 360 calories, 7g fat, 61g CHO, 15.5g fiber, 15g protein