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Recipe: Vegan Minestrone Soup

Recipe: Vegan Minestrone Soup

Ingredients

3 tbsp olive oil
3 cloves garlic, chopped
¼ cup chopped celery
1 cup chopped carrots
1 cup chopped yellow onion
1 cup chopped zucchini
1 cup chopped sweet potato
2 cups chopped brussels sprouts
1 14 ounce can petite diced tomatoes
6 cups low sodium vegetable broth
1 tbsp white wine vinegar
1 15 ounce can Cannellini beans, drained and rinsed
1 tbsp dry white wine
1 tbsp chopped italian parsley
2 tsp chopped fresh rosemary
7 oz orzo or small pasta, cooked to package directions

Directions

Cook pasta to package directions, drain and set aside.

In a large soup pot or Dutch oven heat the oil over medium-high heat. Add onion, garlic, celery, carrots, zucchini, sweet potato and Brussels sprouts. Cook 6-8 minutes (until fragrant and softened) stirring occasionally so veggies don’t stick to the pot.

Add in the broth, diced tomatoes, wine and vinegar. Bring to a boil, then reduce to medium-low and simmer for 10 minutes. In the last few minutes stir in the beans, rosemary and parsley.

Place some pasta in each bowl and ladle soup into bowls.

~ Marla Meridith

Recipe: Creamy Rotisserie Chicken and Wild Rice Soup

We love this Hearty Creamy Rotisserie Chicken and Wild Rice Soup recipe. Sure to be a hit in your home too! A balanced meal that comes together easily and quickly.

8 servings

1 store bought rotisserie chicken
1 cup wild rice blend
4 cups low sodium chicken broth
7 tbsp unsalted butter, chopped
1 large onion, chopped (about 1 cup)
2 large carrots, peeled and diced
3 celery stalks, diced
2 garlic cloves, minced
4 cups low sodium chicken broth
1 tbsp freshly squeezed lemon juice
splash of dry white wine
1/2 tsp chopped fresh oregano
1/2 tsp chopped fresh marjoram
1/2 tsp chopped fresh rosemary
1/2 cup unbleached all-purpose flour
1 1/2 cups whole milk
1/2 cup heavy cream
salt and pepper to taste
–top with
freshly chopped green onion
freshly chopped Italian parsley

Remove the meat from the chicken and shred into bite sized pieces, set aside.
Prepare the rice according to package directions.
While the rice is cooking: In a large Dutch oven melt 1 tablespoon of the butter over medium heat. Add the onion, carrot and celery, sauté for about 4 minutes until tender. Add the garlic during the 30 seconds, stir well to combine.
Stir in the the chicken broth, lemon juice, white wine, oregano, marjoram and rosemary. Add the shredded chicken to the soup and cook for 15 minutes.
Stir in the cooked rice.
Melt the remaining 6 tablespoons of butter in a small saucepan over medium heat. Add the flour and cook for 1 1/2 minutes whisking constantly. Gradually whisk in the milk. Continue to cook and whisk for 5 minutes until the roux thickens.
Add the roux (flour mixture) to the soup pot and whisk until well combined and creamy. Cook about 5 minutes, soup will thicken a bit more. Stir in the heavy cream. Garnish with green onion and fresh parsley, serve immediately.

~ Marla Meridith

Recipe: Vegan Avocado Spinach Soup

We love this super healthy Vegan Avocado Spinach Soup recipe, it’s filled with flavor, healthy fats and vitamin packed. Delicious any time of the year!

3 tbsp olive oil
2 shallots, chopped
2 cloves garlic, chopped
1 tsp ground turmeric
8 cups, packed fresh baby spinach
4 cups low-sodium vegetable broth
2 ripe avocados, pitted, peeled and sliced
2 tbsp freshly squeezed lemon juice
–top with
chopped italian parsley
chopped toasted walnuts

Heat the olive oil over medium heat in a large dutch oven or soup pot. Sauté the shallots for 5 minutes, stirring so they cook evenly. Add the garlic and tumeric, cook for another minute. Add the spinach and sauté for 3-4 minutes until wilted, mix to combine.
Pour in the broth, bring to a boil. Add in the avocado and lemon juice. Cook a few more minutes.
Remove the soup from the heat and let cool a few minutes. Carefully pour the soup and purée in a blender or with an immersion blender until smooth.
Serve soup hot, topped with parsley and walnuts.

~ Marla Meridith

Recipe: Chipotle Chicken Tortilla Soup

Make a batch of this soul warming Chipotle Chicken Tortilla Soup recipe, a hearty, delicious meal for the entire family.

8-10 servings

1 lb boneless chicken breast
2 tbsp canola oil, divided
salt and pepper
4 cups chicken broth
1 medium yellow onion, diced
3 garlic cloves, chopped
1 tsp chili powder
1 tsp ground cumin
1 tsp paprika
1 (28 ounce) can fire roasted diced tomatoes
1/3 cup masa harina
1 1/3 cups whole milk
1 (15 oz) can pinto beans, drained and rinsed
1 (15 oz) can black beans, drained and rinsed
1 can (15 oz) sweet corn, drained and rinsed
1 can (2.25 oz) sliced black olives, drained and rinsed
1/2 can-1can (3.5-7oz) chipotle peppers in adobo sauce (see notes)
1 tbsp freshly squeezed lime juice
2/3 cup half and half
1/3 cup sour cream
1/3 cup chopped fresh cilantro
–toppings
chopped fresh cilantro
shredded cheese
sliced avocado
lime wedges
tortilla chips
sour cream
salsa
hot sauce
sliced jalapeno pepper

Heat 1 tablespoon of canola oil over medium high heat in a 10 inch cast iron skillet.
Season both sides of the chicken with some salt and pepper. Cook the chicken about 6-8 minutes on each side, or until cooked through. Place the chicken on a plate and let cool a few minutes. Slice the chicken into 1/2 inch bite sized pieces.
In a large Dutch oven, heat the other 1 tablespoon of canola oil over medium heat. When it’s hot add in the onions, cook for 3 minutes. Add in the garlic, cook for 30 seconds stirring constantly. Add the chicken broth, chili powder, cumin and paprika.
In a bowl, whisk together the masa harina and milk until smooth. Stir into the soup. Bring to a boil, then simmer for 10 minutes, the soup will thicken slightly. Add in the chicken, beans, corn, chipotle and lime juice. Reduce the heat to low and stir in the cream and sour cream. Stir in the cilantro. Serve with your desired garnishes.

If you want your soup mild use 1/2 can of the chipotle peppers in adobo sauce…if you like things hotter use the entire can.

~ Marla Meridith

Recipe: Soba Noodles with Butternut Squash Curry

Healthy, Vegetarian Soba Noodles with Butternut Squash Curry recipe. This is a delicious weeknight meal for the entire family.

6 servings

1 butternut squash (about 2 lbs)
8 ounces dry soba noodles
3 tbsp unsalted butter
1/2 large yellow onion, finely chopped
2 cloves garlic, minced
1 tbsp finely grated ginger or 1 tsp dried
1 tsp fine sea salt, plus more too taste
3 tbsp unbleached white all-purpose flour
2 tbsp curry powder
1 tbsp tomato paste
2 tbsp honey
4 cups low sodium vegetable broth
1 can (14 oz) full-fat coconut milk
–toppings
1/4 cup thinly sliced green onions
2 tbsp chopped cilantro plus more for garnish

Pierce the butternut squash several times with a sharp knife. Put it on a plate and microwave on high for 5 minutes to soften.
Let the squash cool so you can handle it. Cut off the ends and peel the squash. Discard the seeds. Cut the squash into 1/2 inch cubes. Set aside.
In a large soup pot, over medium heat melt the butter. Add the onion, garlic and a pinch of salt. Sauté until the onion is softened and fragrant about 5 minutes, stirring frequently.
While the onion mixture is cooking, cook the soba until it’s 70% cooked through. Drain and rinse with cold water to stop the cooking.
Sprinkle the flour over the onion mixture and continue to cook for 2 more minutes. Stir in the curry powder until well combined. Add the tomato paste, honey and the 1 tsp salt, combine well. Slowly pour in 1 cup of the vegetable broth, mix well until smooth. Add the remaining 3 cups of veggie broth and the coconut milk. Stir to combine. Add the squash. Bring the mixture to a boil and then reduce the heat to low. Cover and simmer until the squash is tender about 20 minutes. Add the noodles at the end to reheat. Season to taste with more salt if desired.
Divide into bowls and top with green onions and cilantro.

~ Marla Meridith

Recipe: Chicken Posole

Posole or Pozole is a traditional soup or stew from Mexico. It’s the perfect dish for the cooler months as it warms you from the inside out. This Chicken Posole recipe is the perfect family meal!

4-6 servings

6 cups low sodium vegetable or chicken broth
1 tbsp dried, ground mild Chimayo pepper
1 tbsp fresh lime juice
1 tsp chopped, fresh oregano
2 cups shredded rotisserie chicken or turkey
1 can (15 oz) hominy, rinsed and drained
salt and pepper to taste
–toppings can include
lime wedges
sliced avocado
sliced jalapeno
shredded cheese or crumbled Queso Fresco
freshly chopped cilantro
diced tomato
chopped radish
thinly sliced cabbage

In a medium sized soup pot, bring the broth to a boil. Add in the Chimayo spice, lime juice and oregano, reduce to a simmer for about 5 minutes.
Add in the chicken and hominy. Continue to cook for about 5-10 more minutes or until everything is warmed though. Season to taste with salt & pepper.
Ladle into serving bowls and top with any and all ingredients on the ingredient list.

~ Marla Meridith

Recipe: Chicken & Dumpling Soup

The MOST DELICIOUS Chicken & Dumpling Soup recipe you will ever eat! The perfect way to warm up on a chilly fall or winters day.

4-6 servings

–soup
2 tbsp olive oil
1 1/2 lbs boneless, skinless chicken thighs
1 yellow onion, diced
3 cloves garlic
4 stalks celery, chopped small
4 carrots, sliced into 1/4 inch cubes
12 cups low sodium chicken or vegetable broth
salt and black pepper to taste
1 tsp dried thyme
1/3 cup unbleached all-purpose flour
2 tbsp freshly chopped parsley
–dumplings
1 cup sifted unbleached all-purpose flour
1 egg beaten
2 tsp baking powder
1/2 tsp salt
2 tbsp freshly chopped parsley
1/2 cup buttermilk

Heat the olive oil in a soup pot or dutch oven over medium high heat. Place the chicken in the pot and brown on all sides about 6-8 minutes. Remove from the pot and place on a cutting board. Chop the chicken into bite sized pieces.
Do not rinse the pot, sauté the onions for 5 minutes to soften. Add the garlic, carrots and celery. Cook for 4 minutes. Add the broth to the pot and bring to a boil.
While the broth is cooking make the dumplings: Whisk the flour with the rest of the dumpling ingredients, do not over mix or the dumplings will be too tough.
In another bowl, whisk to combine 1 cup of the broth with the flour. Whisk this mixture into the soup pot. Stir in the chopped chicken and parsley.
Carefully drop about 2 tbsp of the dumpling batter into the thickened soup. The dumplings will double in size so keep that in mind. Cover the pot and cook the dumplings for 15-20 minutes in the soup. Test the dumplings with a toothpick to make sure they are done.
Add more broth if the soup gets too thick.
Serve immediately with freshly chopped parsley.

~ Marla Meridith

Recipe: Chicken & Dumpling Soup

The MOST DELICIOUS Chicken & Dumpling Soup recipe you will ever eat! The perfect way to warm up on a chilly fall or winters day.

4-6 servings

–soup
2 tbsp olive oil
1 1/2 lbs boneless, skinless chicken thighs
1 yellow onion, diced
3 cloves garlic
4 stalks celery, chopped small
4 carrots, sliced into 1/4 inch cubes
12 cups low sodium chicken or vegetable broth
salt and black pepper to taste
1 tsp dried thyme
1/3 cup unbleached all-purpose flour
2 tbsp freshly chopped parsley
–dumplings
1 cup sifted unbleached all-purpose flour
1 egg beaten
2 tsp baking powder
1/2 tsp salt
2 tbsp freshly chopped parsley
1/2 cup buttermilk

Heat the olive oil in a soup pot or dutch oven over medium high heat. Place the chicken in the pot and brown on all sides about 6-8 minutes. Remove from the pot and place on a cutting board. Chop the chicken into bite sized pieces.
Do not rinse the pot, sauté the onions for 5 minutes to soften. Add the garlic, carrots and celery. Cook for 4 minutes. Add the broth to the pot and bring to a boil.
While the broth is cooking make the dumplings: Whisk the flour with the rest of the dumpling ingredients, do not over mix or the dumplings will be too tough.
In another bowl, whisk to combine 1 cup of the broth with the flour. Whisk this mixture into the soup pot. Stir in the chopped chicken and parsley.
Carefully drop about 2 tbsp of the dumpling batter into the thickened soup. The dumplings will double in size so keep that in mind. Cover the pot and cook the dumplings for 15-20 minutes in the soup. Test the dumplings with a toothpick to make sure they are done.
Add more broth if the soup gets too thick.
Serve immediately with freshly chopped parsley.

~ Marla Meridith

Recipe: One-Pot Beef Stroganoff Soup

This healthy and delicious One-Pot Beef Stroganoff Soup is everything you need for a warming family meal that comes together in just 30 minutes.

2 tbsp olive oil
1 pound beef sirloin, trimmed of fat, thinly sliced into 1 inch cubes
pinches of salt and pepper
1/2 tsp paprika
1 medium sweet onion, diced
3 cloves garlic, minced
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
8 ounces sliced baby bella mushrooms
5 cups low-sodium mushroom or beef stock
2 cups dried wide egg noodles
1/2 cup sour cream
2 tablespoons unbleached all-purpose flour
chopped fresh parsley

In a large soup pot heat the oil over medium high heat. Season the meat with a few pinches of salt and pepper. Add the meat to the pan and cook about 5 minutes, browning on all sides. With a slotted spoon, transfer the meat to a bowl.
Reduce the heat to medium, using the same pot, add the onions and garlic. Cook 5 minutes until softened and fragrant. Mix in the tomato paste, Worcestershire sauce and mushrooms. Cook 2 minutes.
Turn the heat to high, add in the broth, bring to a boil. Add in the noodles and simmer about 7 minutes until softened.
In a bowl, mix together the sour cream and flour. Whisk in one cup of the hot soup broth. Stir this mixture back into the pot and let the soup thicken about two minutes. Season to taste with more salt and pepper if desired.
Add the meat back in, cook just until the meat is warmed through.
Divide soup into bowls and top with freshly chopped parsley.

~ Marla Meridith

Recipe: Thai Coconut Shrimp Soup

This delicious Quick & Easy Thai Shrimp Soup recipe can be ready and on your dinner table in just 20 minutes, no need for take-out!

4-6 servings

5 ounces Saifun (mung bean) noodles
2 tbsp canola oil
1 pound small shrimp (51-60 count), peeled and deveined
pinch of salt and pepper
1 yellow onion, diced
2 cloves garlic, minced
1 red bell pepper, chopped into small pieces
1 tbsp freshly grated ginger
1 tbsp chopped fresh lemongrass
3 tbsp Thai red curry paste
3 tbsp fish sauce
2 tbsp soy sauce
2 tbsp freshly squeezed lime juice
4 cups vegetable broth
1 can (13.5 ounces) unsweetened coconut milk
1/4 cup freshly chopped cilantro
–serve with
sliced green onions
freshly chopped cilantro

Cook the noodles to package directions and set aside.
Heat the canola oil in a large soup pot over medium high heat. Cook the shrimp until pink about 2-3 minutes. Transfer the shrimp to a clean bowl, set aside.
Add the onion, garlic and pepper to the pot. Cook about 5 minutes until fragrant and softened.
Stir in the ginger, lemongrass, curry paste, fish sauce, soy sauce and lime juice. Cook about a minute.
Whisk in the broth and coconut milk. Bring the soup to a boil, cook for 8-10 minutes so the soup can thicken a bit and flavors can marry. Season to taste with salt and pepper.
Stir in the shrimp, noodles and cilantro. Serve immediately.

~ Marla Meridith

Recipe: One-Pot Meatball & Veggies Tortellini Soup

We love this healthy soup, it comes together really quickly and tastes amazing. Get a few servings of veggies in each bowl.

4 servings

–for the meatballs
3 tbsp olive oil, divided
1/4 cup minced red onion
8 ounces ground beef
1/4 tsp garlic salt
1/4 tsp freshly ground black pepper
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley, divided
1 large egg, lightly beaten
–for the soup
2 tbsp olive oil
2 carrots, diced
2 stalks celery, diced
7 cups low-sodium vegetable broth
1 (9-ounce) package refrigerated cheese tortellini
4 cups roughly chopped baby spinach

–Meatballs
Heat 1 tablespoon of the olive oil in a large soup pot or Dutch oven over medium heat. Sauté the onion for about 5 minutes, until fragrant and softened. Remove from the heat, transfer onions to a bowl and let cool a few minutes. Using your hands, combine the onion with the ground beef, garlic salt, black pepper, feta cheese, 1/2 of the parsley and egg. Form into 1-inch meatballs.
–soup
Heat 2 tablespoons olive oil in the pan over medium-high heat. Add the meatballs and cook about 4 minutes, turning a few times so all sides brown. Transfer the meatballs to a plate. Add the carrots and celery to the pot cook until just softened, about 5 minutes. Add the broth and bring to a boil. Add the meatballs into the broth along with the other 1/2 of the parsley. Simmer until the meatballs are cooked thorough about 2-3 minutes.
Add the tortellini and cook until they float. Add the spinach and cook until it wilts, about a minute. Serve while hot.

~ Marla Meridith

Recipe: One-Pot Meatball & Veggies Tortellini Soup

We love this healthy soup, it comes together really quickly and tastes amazing. Get a few servings of veggies in each bowl.

4 servings

–for the meatballs
3 tbsp olive oil, divided
1/4 cup minced red onion
8 ounces ground beef
1/4 tsp garlic salt
1/4 tsp freshly ground black pepper
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley, divided
1 large egg, lightly beaten
–for the soup
2 tbsp olive oil
2 carrots, diced
2 stalks celery, diced
7 cups low-sodium vegetable broth
1 (9-ounce) package refrigerated cheese tortellini
4 cups roughly chopped baby spinach

–Meatballs
Heat 1 tablespoon of the olive oil in a large soup pot or Dutch oven over medium heat. Sauté the onion for about 5 minutes, until fragrant and softened. Remove from the heat, transfer onions to a bowl and let cool a few minutes. Using your hands, combine the onion with the ground beef, garlic salt, black pepper, feta cheese, 1/2 of the parsley and egg. Form into 1-inch meatballs.
–soup
Heat 2 tablespoons olive oil in the pan over medium-high heat. Add the meatballs and cook about 4 minutes, turning a few times so all sides brown. Transfer the meatballs to a plate. Add the carrots and celery to the pot cook until just softened, about 5 minutes. Add the broth and bring to a boil. Add the meatballs into the broth along with the other 1/2 of the parsley. Simmer until the meatballs are cooked thorough about 2-3 minutes.
Add the tortellini and cook until they float. Add the spinach and cook until it wilts, about a minute. Serve while hot.

~ Marla Meridith