Leek and Split Pea Soup

Ingredients:

1 cup green split peas

2 large leeks, cleaned and chopped

1 onion, sliced

3 stalks celery, chopped

4 cups vegetable broth

1 green pepper, chopped

1 tsp garlic powder

1 tsp dried basil

1 tsp cajun seasoning

extra virgin olive oil

salt and pepper to taste

Directions:

1. In a pot, cover the split peas with water and cook on medium high heat until soft, about 25 minutes. 

2. In a separate soup pot, saute the onion, leeks, celery and green pepper with extra virgin olive oil. Cook for about 15 minutes or until soft. 

3. Add the vegetable broth and cooked split peas to the onion and leek mixture. Add the spices and season appropriately.

4. Using an immersion blender, blend the soup until it is very creamy. Taste and adjust spices accordingly.

Vegetarian Ragu Sauce

Ingredients:

1 jar vegetarian pasta sauce
1 can diced tomatoes
1 cup red wine
1 zucchini, minced
1 large onion, minced
3 carrots, peeled and minced
3 stalks celery, minced
3 cloves garlic, minced
1 green pepper, diced
1 bag of fresh spinach
2 cups baby bella mushrooms, sliced
extra virgin olive oil
1 tbsp Italian seasoning
salt and pepper to taste

Directions:

1. In a pot, saute the onion, celery, garlic, carrot, and green pepper together with extra virgin olive oil. Cook on medium heat for about 8-10 minutes.

2. Add the mushrooms and zucchini and cook for another 5 minutes.

3. Add the red wine and cook until liquid reduces down.

4. Pour in the jarred sauce and diced tomatoes. Fresh tomatoes would also be a good addition at this point.

5. Once incorporated, add the spinach and cover. Let cook together for about 10 minutes or until spinach wilts down. Add italian seasoning, salt/pepper and any other spices you prefer (crushed red pepper, garlic powder, cajun seasoning).

6. Serve alongside any favorite pasta shape!

Coconut and Thai Curry Lentil Soup

Ingredients:

1 cup red lentils

3 carrots, peeled and minced

3 stalks celery, diced

2 onions, diced

1 tbsp minced garlic

1 tbsp minced ginger

2 tbsp Thai red curry paste

1 can coconut milk (light variety)

4 cups vegetable broth

2 cups kale, chopped

extra virgin olive oil

salt and pepper to taste

Directions:

1. In a large soup pot, saute the diced onions in olive oil. After a few minutes, add the celery and carrots. Cook together on medium heat for about 10 minutes until everything gets soft.

2. Add the garlic, ginger and red curry paste. Saute for about 2 minutes to incorporate the curry paste.

3. Add the coconut milk, vegetable broth, lentils and kale. Keep on high heat until it boils. Then, reduce to a simmer and cover. Let the soup cook for about 20-30 minutes or until the lentils are soft and the soup has reached the desired consistency. 

4. Season with some salt and pepper as needed. 

Beans and Greens

Ingredients:

6 stalks celery, sliced
2 cloves garlic, minced
1 onion, diced
1 bag fresh kale, roughly chopped
1 can cannellini beans, drained and rinsed
4 tbsp soy sauce
extra virgin olive oil
salt and pepper to taste

Directions:

1. In a large pan, saute the celery, garlic, and onion together on medium heat. Cook until beginning to soften.

2. Add the kale and cover the pan. If needed, add 1/2 to 1 cup of water to help the kale begin to wilt. Keep covered so the kale steams down. Cook for about 10 minutes, stirring occasionally.

3. Once the kale has cooked down significantly, add the cannellini beans and soy sauce. Cook together for another 5-10 minutes, or until beans have warmed through. Season with salt and pepper to taste.

Moroccan Chickpea & Spinach Curry

Ingredients:

3 cups chickpeas, precooked or canned

1 package Saffron Road Moroccan Tagine Sauce (found at Whole Foods)

1 bag fresh spinach

1 large onion, sliced

1 carrot, peeled and diced

2 stalks celery, diced

3 cups vegetable broth

extra virgin olive oil

salt and pepper to taste

Directions:

1. In a large pan, saute the onion on medium heat for about 5 minutes. Add the carrots and celery. Cook for an additional 5 minutes.

2. Add the spinach and cook until wilted. Season with salt and pepper to taste.

3. Add the chickpeas and the Moroccan sauce. Stir everything until combined.

4. Add the vegetable broth and turn the heat on high to reduce the sauce. Add additional broth if needed. Cook for about 10 minutes or until it has reached the desired level of sauciness.

5. Enjoy with brown rice or any favorite grain. 

Black Bean and Oats Burger

Ingredients:

1 can black beans, drained and rinsed

½ cup oats, soaked in 1 cup water for 1 hour

1 carrot, finely chopped

1 onion, finely chopped

2 stalks celery, finely chopped

2 cloves garlic, minced

¼ cup chopped frozen spinach

¼ cup whole wheat flour

¼ cup breadcrumbs

¼ cup salsa

1 tsp cumin

1 tsp smoked paprika

salt and pepper to taste

Directions:

1. Drain and rinse black beans in a colander. In a medium sized bowl, mash the black beans, leaving them chunky.

2. Drain the oats and add them to the black beans. Add salsa and spices and mix.

3. In a small pan, sauté the onion, garlic, celery, carrot and spinach on medium heat until soft, about 8 minutes.

4. Add the cooked vegetables to the mixture. Slowly add the flour and breadcrumbs until the mixture becomes a good consistency.

5. Shape the veggie burger patties and dust lightly with additional breadcrumbs.

6. Cook the burgers on a large pan on medium-high heat for about 5 minutes on each side.

7. Serve with any favorite toppings.

Butternut Squash, White Bean & Kale Soup

Ingredients:

1 butternut squash, peeled and cubed
4 cups kale, chopped and ribs removed
1 can white beans, drained and rinsed
4 stalks celery, diced
1 large onion, diced
4 carrots, peeled and diced
3 cloves garlic, minced
1 cup Israeli cous cous or pasta, pre-cooked
6 cups vegetable broth
2 bay leaves
1 tsp smoked paprika
1 tsp cumin
1 tsp oregano
salt and pepper to taste
extra virgin olive oil

Directions:

1. In a large soup pot, saute the onions with olive oil on medium heat for 5 minutes. Add the garlic and cook another 2 minutes.

2. Add the celery and carrot to the soup and continue to cook on medium heat until beginning to get soft.

3. Add the butternut squash and kale to the pot and continue to cook. Season the vegetables with any and all seasonings.

4. Add the vegetable broth, bay leaves, and white beans and season the soup to taste. Cook the soup on a simmer for about 30 minutes or until all vegetables are soft.

5. Add the pre-cooked Israeli cous cous or pasta (any small shape).

6. Enjoy!

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Chicken Soup

Ingredients:

8 chicken legs

4 carrots, peeled and sliced

2 onions, chopped

4 stalks celery, chopped
2 potatoes, peeled and diced
2 parsnips, peeled and chopped
1 tbsp chicken broth mix
salt and pepper to taste
enough water to cover

Directions:

1. In a large pot, add the chicken legs and enough water to cover them. Bring to a boil and let cook until foam forms on top. Using a large spoon, clear the foam and discard.

2. Add the prepared vegetables to the chicken legs. Dissolve the chicken broth mix in 1 cup boiling water and add to the soup. Cover and cook on medium-low heat for 2-3 hours.

3. Adjust seasonings to taste and serve!

Crock Pot Cajun Red Beans

Ingredients:

1 lb dried kidney beans

1 green pepper, chopped

1 onion, chopped

3 celery stalks, chopped

3 garlic cloves, minced

4 tbsp Cajun seasoning

1 package andouille or turkey sausage, sliced (optional)

3 bay leaves

7 cups water

Directions:

1. In a large Crock Pot, add all ingredients. 

2. Cook on HIGH for 7 hours. Remove the lid and cook for another 30 minutes to thicken the sauce.

3. Serve alongside white/brown rice and top with green onion (optional). Makes 5-6 hearty servings. 

Homemade Applesauce

Ingredients:

6 apples, peeled and cored (any variety that you like)
3/4 cup water
1 tsp cinnamon

Directions:

1. Chop apples into chunks and place into a pot on medium-high heat. Add the water and cover the pot and let sit for 15 minutes or until apples are soft.

2. Using an immersion blender, blend the apples until they have reached the desired consistency. Add the cinnamon to taste.

3. Keep in the refrigerator to enjoy throughout the week!