EAT THIS: Warming Soups and Stews

Posted on December 31, 2009 by


A wonderful way to eat lots of vegetables and get a ton of immunity boosting, fat loss friendly nutrients is to eat soups and stews.  This time of year, it’s a soothing meal plan:

Thai Carrot soup
2 tbsp coconut oil
2 cups chopped onions
2 garlic cloves, minced
1 tsp grated fresh ginger
1 fresh green chile
2 tsp. ground coriander
1 cup chopped tomatoes
6 cups low sodium vege or chicken broth
1 cup chopped red bell peppers
4 cups peeled and chopped carrots
1 3/4 cup lite coconut milk
2 tbsp minced fresh cilantro

Warm the oil in a medium soup pot.  Add the onions and sauté for about 10min, until golden and softened.  Stir in the garlic, ginger, chile, and coriander and cook for 1 min, stirring constantly.
Add the tomatoes, bell peppers, carrots, and chix stock and bring to a boil.  Cover the soup pot, reduce heat, and simmer until the carrots are soft, about 15 minutes.  Remove from the heat and stir in the coconut milk.
Puree the soup in batches in a blender until smooth and creamy.  Stir in the cilantro and reheat gently, if needed.

Chestnut Bison Stew

1 tbsp dried basil

3 lbs bison

2 carrots, chopped

4 stalks of celery

1 cup chestnuts

4 garlic cloves

3 tbsp olive oil

1 onion, medium, chopped

1 tsp black pepper

½ cup quinoa flour

1 tbsp tomato paste

4 cups chopped yams

In a container with a lid, place flour, pepper, oregano and basil. Put the lid on the container and shake. Now add bison to the flour and shake again to coat each piece. Set aside. Heat 1.5 tbsp olive oil in a large skillet and set over medium heat. Remove the meat cubes from the flour mixture one at a time and place them in skillet. You may have to brown them in batches. Once the meat is nicely browned, remove from the skillet. Place the meat in the slow cooker or stew pot. Add all remaining ingredients to the slow cooker or pot (plus 3-4 cups of water) mix gently and set to high. Cook covered for 6 hours in the slow cooker, or lower heat and simmer on stove for an hour.

Cauliflower and Walnut Cream Soup
1 med cauliflower
1 onion, roughly chopped
2 cups low sodium chix broth
2 cups unsweetened almond milk
3 tbsp walnuts
1 tsp. tamari
**fresh ground pepper and paprika to garnish

Trim off the cauliflower’s outer leaves and break into small flowerets.  Place the cauliflower, onion, tamari, and stock into large saucepan.  Bring to a boil.  Cover and simmer for about 15 min. until soft.  Add the almond milk and walnuts.  Puree in a blender or food processor until smooth.  Add pepper and return to reheat if needed.  Serve sprinkled with a dusting of paprika.

Pumpkin Apple Bisque

½ onion chopped

2 stalks celery chopped

Sweat in large stockpot until onions are translucent


2 apples, peeled, cored and sliced

2 cups veg or chicken stock

2 cups apple cider

3 T honey

1T Curry

1t cumin

2t cinnamon

Bring to a simmer and cook until vegetables are soft

Transfer to blender (processor or use handheld blender), puree till smooth

Place back into pot,


2 cups almond milk

4 cups pumpkin puree

Mix with whisk until incorporated and bring to boil.  This recipe makes about 6 quarts.

Curried Turkey soup
1 cup diced onions
2 tsp curry powder
3/4 tsp cayenne pepper
3/4 tsp all purpose salt free seasoning
1 tbsp olive oil
1 tbsp minced garlic
3.5 cups Chicken stock
1 1/4 cup diced turkey breast
2 roma tomatoes, peeled and diced
2 tbsp. chopped cilantro
2 tbsp. currants
.25 cup lite coconut milk

In large saucepan, saute onions and seasonings in olive oil until onions are translucent.  Add garlic and saute briefly, about 30sec.  Add .5 cup chix stock and turkey and bring to a simmer.  Cook for 3-5min or until turkey is cooked through.  Cool.
Place mixture in food processor and pulse briefly until turkey is slightly shredded.  Return to saucepan and add remaining stock.  Cook for 1hr over low heat.  Add tomatoes, cilantro, currants, and coconut milk.  Bring to a boil and simmer 1 min.

Posted in: Eat This!