Insta-Pot Stuffed Pepper Soup

Soup for the winter, done in the pressure cooker for fast and easy.

Ingredients:

1 cup green or brown lentils

1 cup rice

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

4 cups vegetable broth

1 can (14 oz) petite diced tomatoes

1 Tbsp Italian seasoning

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

1/2 tsp ground ginger

16 oz (usually 2 cans) tomato sauce

2 Tbsp soy sauce

2 Tbsp nutritional yeast

1 tsp Worcestershire sauce

bay leaf

Directions:

1. Place all ingredients in Insta-pot or other pressure cooker. 
2. Stir.
3. Cook on high for 22 minutes.
4. Allow natural release for 10 minutes.

Notes:

• Serves 4

Slow-cooker Sweet and Teriyaki Chili

It's the perfect time of year for slow-cooker chili. This has no right being as good as it is. You might think, "Pineapple in my chili?!" But it's oh so good.

Ingredients:

1 onion, diced
2-3 garlic cloves, minced
2 bell peppers, seeded and diced
2 tsp chili powder
1 tsp ground cumin
2 cans (15-oz ea) kidney beans (undrained)
2 cans (14-oz ea) diced tomatoes
3 cups (24-oz) frozen pineapple
2-4 tbsp teriyaki sauce
crackers 

Directions:

1. Throw everything into a 6-8 quart crockpot.
2. Cook on low 6-8 hours, stirring every so often.

Notes:

• Serves 4
• This can also be made stovetop in a large pot by sauteing the first 3 items until translucent, stir in spices to coat, then stir in remaining ingredients (not the crackers). Cook over low for 20 minutes or so until everything is warm and the flavors meld.

White Bean Minestrone

This is a great year-round soup. You can serve this warm or cold, but make sure to serve with your favorite crackers.

Ingredients:
olive oil

4 garlic cloves, minced
1 onion, diced
1 red bell pepper, seeded and diced
2 cans (15-oz ea) white beans, drained and rinsed
1 tsp Italian seasoning
1 can (14-oz) diced tomatoes
fresh basil
crackers

Directions:

1. Heat a large pot over medium-high heat.
2. Add olive oil, about 1 Tbsp, and allow to warm up.
3. Sauté garlic, onion, and bell peppers until tender.
4. Stir in Italian seasoning and cook 1 minute.
5. Add beans and tomatoes (with juices), cover, and cook until warm throughout.
6. Garnish with fresh basil and serve with crackers

Notes:

• Serves 4
• Per serving (without crackers): 241 calories, 1.9g fat, 42.4g carbs, 13.6g fiber, 6g sugars, 14.1g protein

Anti-Vampire Soup

This served two VERY LARGE portions for me.

Ingredients:
2 cups cooked chickpeas (1 can, drained)
garlic powder (optional)
1 head garlic
2 cups (16-oz) veg broth
½ diced small onion
2 cups cauliflower florets
1 diced potato
¾ cup (6-oz) soy or almond milk
crackers {60 calories per serving}

Directions:
To Roast Chickpeas:

1. Preheat oven to 400F. 
2. Line a baking sheet with parchment paper. 
3. Spread chickpeas in an even layer and sprinkle with garlic powder. 
4. Bake until crispy and golden, about 10-15 minutes.

To Roast Garlic:

1. Preheat oven to 400F. 
2. Peel away all loose, papery, outer layers, leaving the head intact and cloves connected. 
3. Trim ¼-inch off the top of the head to expose cloves. 
4. Wrap entire bulb in foil and bake 20-35 mins, or until center clove is completely soft. 
5. Let cool.

To Prepare Soup:

1. Peel and mince roasted garlic. Set aside. 
2. Sauté onions until translucent. 
3. Add broth, cauliflower, and potatoes. 
4. Cover and bring to a boil. 
5. Reduce heat to low and simmer until potatoes are very tender, 15-20 minutes. 
6. Transfer half of the soup to a blender with roasted garlic and puree until creamy OR use an immersion blender. 
7. Add milk as necessary to thin out. 
8. Season with salt and pepper. 
9. Spoon into bowls and top with garlic roasted chickpeas.
10. Serve warm with crackers.

Thai Pumpkin Bisque

While not a shellfish base as traditional bisques are, this creamy pumpkin based soup definitely qualifies. I absolutely loved this dish. You can have it with bread or crackers. It's a lovely fall dish as the weather cools down.

Ingredients:
15-oz canned pumpkin  
10-oz lite coconut milk 
1 tbsp red curry paste 
2 tsp low-sodium soy sauce
½ tsp garlic powder

Directions:

1. Whisk all ingredients together in a small saucepan.
2. Heat over medium for about 10-15 minutes, until flavors are well-combined and the soup is warm.

Notes:

• Serves 1 (although it served me two servings.)

Slow Cooker Corn Tortilla Soup

It's that time of year, to get out our slow cookers and enjoy some soup as the weather cools. The original recipe came from Happy Herbivore Meal Mentor program. 

Ingredients:
8 corn tortillas  
1 onion, diced 
4 cloves garlic, minced 
1 tsp chili powder 
1 tsp dried oregano 
2 tsp ground cumin 
2 cups (16-oz) vegetable broth 
14-oz diced tomatoes 
2-oz diced green chiles, drained 
¼ cup tomato paste 
2 tbsp low-sodium soy sauce 
1.5 cups prepared black beans (1-15 oz can, drained and rinsed) 
1 avocado 
hot sauce, cilantro (optional)

Directions:

1. Combine onion, garlic, spices, broth, tomatoes (with juices), chiles, tomato paste and soy sauce in a slow cooker. 
2. Tear or chop 4 corn tortillas and stir into slow cooker to combine. 
3. Cook on low 6-8 hours (high 3-5 hours). 
4. Optional: Once done, transfer half to a blender and whiz until smooth OR use an immersion blender to partially blend. 
5. Add beans, stirring to combine.
6. Preheat oven or toaster oven to 350F. 
7. Place 4 corn tortillas directly on the wrack and until crispy, about 5 minutes.
8. Crumble cooked tortillas into separate bowl.
9. Spoon soup into serving bowls and top with crumbled crisped tortillas and avocado. 
10. Garnish with hot sauce and cilantro. (optional)

Notes:

• Serves 4.
• Per serving: 394 calories, 13.2g fat, 57.1g carbs, 13.7g fiber, 9.8g sugars, 14.7g protein
• You could add corn to the soup as well.

Caribbeano Chili

This might surprise you, but it turns out that I kind of collect chili recipes. Only those I like, of course. This one is an interesting take on chili. I got it from the Happy Herbivore Meal Mentor. 

Ingredients:

oil
1 onion 
2 red bell peppers, seeded and diced 
2 cups pineapple (frozen okay, thawing might be good) 
1 cup tropical salsa 
30-oz can black beans (undrained) 
1 tbsp chili powder 
15-oz tomato sauce 
8-oz guacamole 


Directions: 

1. Sauté onion and bell peppers until onion is translucent and bell peppers have softened. 
2. Add pineapple, salsa, beans (plus bean liquid from 1 can for a thicker chilioptional), chili powder and tomato sauce. 
3. Cook until thoroughly warm. 
4. Transfer 1-cup (or more) to a blender and process until smooth or partly smooth OR use an immersion blender. 
5. Stir blended portion back into remaining chili. 
6. Heat over low until thoroughly warm. 
7. Let chili rest 10 minutes. 
8. Top with guacamole.

Notes:

• Serves 4
• Per serving: 421 calories, 12.3g fat, 66g caarbs, 18.9g fiber, 19.6g sugars, 16.2g protein
• You can add hot sauce if you like to spice it up. 
• You can also top with green onions.
• For omnivores, you could add some ground meat of your choice, but it really doesn't need it.
• You can half this to make only 2 servings, which is what I did.

Lasagna Soup

I was unexpectedly a fan of this. The flavors work really well together. This could be a side, but really fits better as an entree. It is super filling. I got the original recipe through Happy Herbivore Meal Mentor.

Ingredients:
4-oz dry noodles, ex fettucini, linguini or angel hair
oil
3 cups (24-oz) vegetable broth
½ small onion, diced
2 garlic cloves, minced
1-2 tsp dried oregano
1 tbsp tomato paste
14-oz can diced tomatoes
1 bay leaf
¾ cup prepared white beans
¼ cup plain hummus
1-3 tbsp soy or almond milk
salt and pepper for taste

Directions:

1. Heat oil in a large pot. 
2. Sauté onion and garlic until translucent. 
3. Add oregano and tomato paste, stirring to coat. 
4. Add tomatoes (with juices), bay leaf, and broth. 
5. Stir to combine, cover, bring to a boil. 
6. Reduce heat and simmer for 30 minutes. 
7. While simmering, break noodles in half. Cook noodles via package instructions to al dente texture. Drain, rinse under cold water. Set aside. 
8. Remove bay leaf and stir in white beans. 
9. Transfer HALF to a blender and puree until creamy OR use an immersion blender. Return to pot. 
10. Stir in cooked noodles. 
11. Add salt and pepper, plus more oregano if desired.
12. Spoon into bowls and set aside briefly. 
13. In a small bowl, whisk hummus with milk 1 tbsp at a time until it's a thick sauce.
14. Drizzle or swirl hummus-cream in soup.

Notes:

• Serves 2
• Per serving: 432 calories, 5.4g fat, 81.2g carbs, 15.9g fiber, 12.4g sugars, 17.4g protein
• For omnivores, you could add some browned ground beef

Firefly Sweet Potato Chowder

I love potato soups, so I was excited to give this a try from Happy Herbivore Meal Mentor. I've adapted it a bit. Great as a side or an entree.

Ingredients:
oil
1 onion, diced 
2 sweet potatoes, baked
water 
1 quart vegetable broth 
1-15 oz can corn  
½ cup (lite) coconut milk 
2 cups prepared chickpeas 
8-oz guacamole 
1 bunch green onions, sliced

Directions:

1. After baking potatoes, dice one and puree the other with some water in a blender.
2. Sauté onions in oil until translucent. 
3. Add pureed sweet potato, 3 cups broth, and corn. 
4. Cover and bring to a boil. 
5. Reduce heat and simmer 10 minutes. 
6. Stir in coconut milk and  chickpeas. 
7. Use and immersion blender to make creamy.
8. Stir in diced sweet potatoes. 
9. Add remaining broth to thin as desired.  
10. Cover and heat over low until fully warm. 
11. Ladle into bowls. 
12. Top with guacamole and green onions.

Notes:

• Serves 4
• Per serving: 410 calories, 14.9g fat, 57.1g carbs, 12.2g fiber, 4.9g sugars, 17.4g protein
• Great served with crackers or baked tortilla chips.

Thai Noodles with Tofu

First, this is actually supposed to be Thai Noodle Soup. So, if yours comes out a little more like soup, that's actually how it is supposed to be. This is another meal from the Happy Herbivore Meal Mentor. Even if mine was more just noodles, it was good. Depending on the type of meal you are serving, this could be a side or an entree. Again, I have altered the recipe a bit, as shown here. 

Ingredients:
1 quart (4 cups) veg broth 
1 tbsp fresh ginger root, peeled and minced 
4 oz cubed tofu, extra firm
6-oz Thai rice vermicelli dry noodles 
2 tbsp soy sauce
3 tbsp Thai sweet red chili sauce 
1-2 tsp miso paste 
¼ cup fresh basil 

Directions:

1. In a large pot, combine broth and fresh ginger and bring to a boil. 
2. Once boiling, add tofu and cook a few minutes to soak in flavor. 
3. Add noodles and cook via package instructions, 2-3 minutes.
4. Turn off heat and add soy sauce, chili sauce, miso, and basil. 
5. Stir to combine and then taste, adding more soy sauce or miso as desired.

Notes:

Serves 2. (The photo is one serving for lunch, and the set aside for leftovers.)

Per serving: 480 calories, 4.3g fat, 93.9g carbs, 5.0g fiber, 12.1g sugars, 14.3g protein

Add ground ginger for a stronger flavor. 

Garnish with red pepper flakes if desired.

Add edamame and/or cashews.

2-Bean Pumpkin Chili

Even though it's February, it's a pumpkin-themed week! This chili was a part of the weekly meal plans from the Meal Mentor at Happy Herbivore. One child who does not like chili would not eat it, but the other child thought it was okay. I made some modifications to the recipe to fit my less-spicy preference taste buds.

Ingredients:
olive oil, as needed
1 onion, diced
8 garlic cloves, minced
1 tbsp chili powder
2 tsp ground cumin
1 cup (8 oz) vegetable broth
1 cup canned pumpkin
3.25-oz can tomato paste
15-oz can black beans, drained & rinsed
15-oz can kidney bean, (undrained)

Directions:

1. Heat 1 tbsp olive oil in a pot.
2. Saute onion and garlic until translucent.
3. Add chili powder and cumin, stirring to coat.
4. Add broth, pumpkin, and tomato paste, stirring to combine.
5. Stir in black beans.
6. Stir in kidney beans with its liquid.
7. Cover and reduce heat to low.
8. Cook until the beans are warm.
9. Thin chili with a little water or broth, if needed.
10. Add salt and pepper to taste. Serve.

Notes:

• Serves 4.
• Slow cooker directions: combine everything all at once in a slow cooker, and cook on low for 6-8 hours, stirring occasionally. 

Baked Potato Soup

One of my favorite meals was Baked Potato Soup. I've adapted that recipe to make Baked Potato Soup I can and will eat. It doesn't taste quite the same, but it's within the limits of thickness of the previous soup, and it's still very good.

Onions and Butter

Onions, Butter, and Flour

Water, Stock, Flakes, and Spices

Stock Added to Onion Mixture

Potato-Loving Dog

All Together and Simmered

 Ingredients:

1 ½ lb baking potatoes (more if you have a potato loving dog, as I do)

1/2 cup Earth Balance (or other vegan butter)

1 yellow onion, diced

1/3 cups flour

5 cups water

¼ cup vegetable stock

1 cup instant potato flakes

¾ teaspoon dried basil

½ teaspoon Tabasco sauce

1 cup soy cream

1 cup almond milk

1 can whole kernal corn, drained

salt and white pepper to taste

Directions:

1. Bake baking potatoes. Allow to fully cool. Remove skin & cut potatoes into 1/2” cubes. Set aside. (The baking can be done a day in advance to reduce total cook time on the day.)
2. Melt butter in a large saucepan. Add onions & sauté over medium-low heat for 10 min or until onions are translucent. Don’t allow onions to burn. 
3. Add flour to onions & butter and cook 4-5 min, stirring well until flour is absorbed. 
4. In a separate container, combine water, vegetable stock, potato flakes & seasonings. Stir or whisk thoroughly to eliminate lumps. 
5. Add stock mixture slowly to onion mixture, stirring constantly so no lumps form. 
6. Increase to medium heat & continue cooking until the soup begins to gently simmer. Add milk & cream, stirring until smooth & lightly thickened. 
7. Simmer for 15 minutes. Do not boil. Soup should just simmer lightly. 
8. Add cubed baked potatoes & corn, and stir to combine.
9. Remove from heat & serve with sliced scallions.

 Notes:

Do not use coconut cream instead of soy cream, it will add too strong of a flavor. I used Silk soy cream, original.
 Some potato flakes have milk, so find a brand that does not have any animal products.
If you want this to be as similar to the non-vegan version, add cheddar style shreds and bac'un bits  (all vegan) to your bowl of soup.
Makes somewhere around 10 cups. Each 2-cup serving is about 350 calories, according to My Fitness Pal.

Curried Red Lentil Soup

Having a large amount of lentils and wanting something hot for the wintery day, I went searching for a lentil soup. We've been making lentil soups a lot since having a great one at Bananas Grill in Seattle. We've generally been disappointed. But this one, this one hit the spot! I found it at Vegetarian Times. I added potatoes and changed a couple spices since I was missing what they called for. Here's my adaptation.

Ingredients
2 cups red lentils, sorted and rinsed
1 qt. low-sodium vegetable broth
1 large onion, finely chopped (2 cups)
4 celery stalks, finely chopped (1 ½ cups)
2 large carrots, finely chopped (1 ½ cups)
2 potatoes, peeled and cubed 
2 cloves garlic, minced (2 tsp.)
couple pinches of dried parsley 
couple pinches of dried basil
1 Tbs. curry powder
1 tsp. ground cumin
2 Tbs. lemon juice

Directions:

1. Bring lentils, vegetable broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.
2. Add onion, celery, carrots, potatoes, and garlic; simmer, uncovered, 20 minutes. 
3. Add parsley, basil, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season with salt and pepper and stir in lemon juice.

Other Details:

• Serves 6
• Original Recipe

Soup: Leeky Tomato Soup

Anything with leeks we call "Leeky [descriptor]" because we find it funny. This soup we often serve with the Honey and Cheese Panini (as you can see in the photo for the grilled cheese sandwich). To us, this is the quintessence of comfort food. The original recipe came from French Provincial Cooking by Elizabeth David. It has a French name, which we cannot find as we seem to have misplaced our copy of the cookbook. Ryan has the recipe memorized, so that is how we reproduced it here.

Ingredients:
2 Tablespoons butter
olive oil
sea salt, a pinch of
2 leeks, finely sliced
2 medium tomatoes, quartered
2 medium potatoes, roughly chopped
3 2/3 cups water or stock
cream (optional)
flat leaf parsley, finely chopped

Directions:

1. Melt butter with a bit of olive oil over medium-low heat. Add the leeks and cook with the sea salt until soft and translucent, but not colored. Add the tomatoes and cook until soft and releasing juices. Add the potatoes and water or stock.
2. Simmer until potatoes are cooked, about 20 minutes. 
3. Blend everything until smooth using a blender or stick blender. 
4. Bring the soup back to a simmer, and add the dash of cream if you so desire. Taste for seasoning.
5. Garnish with the parsley and serve.

Other Notes:

• Serves 4.
• To make vegan, skip the cream, use vegan butter sticks, use water or vegetable stock.

Entree: Soup: 5-Can Chili Enhanced

This soup has been in our recipe box for many years now. We took an original, easy recipe and added ground beef to beef it up a bit. It's a great fall meal.

Ingredients:

1 lb ground beef
1 can (15 oz) chili with beans
1 can (15 oz) mixed veggies, drained
1 can (11 oz) whole kernal corn, drained
1 can (10 3/4 oz) condensed tomato soup, undiluted
1 can (10 oz) diced tomatoes and green chilies

Directions:

1. Brown beef.  
2. In a saucepan, combine all ingredients, heat through.
3. Serve with shredded cheese.

Other Details:

• Serves about 6 – 2 cup serving size. 
• Approximately 395 Calories/serving.
• I can't get the nutrition right on this to give the nutrition label.
• Vegan Version

Entree: Baked Potato Soup

We eat soups as our primary meal. Most of the soups we make are hearty enough to be the main course. In addition, many of the sides I post (salads, in particular) will also work as entree. This is why baked potato soup is posted as an entree.

Baked potato soup in the pot.

Baked potato soup in the bowl.

Ingredients:

1 ½ lb baking potatoes

¼ lb butter

2 cups yellow onion –diced

1/3 cups flour

5 cups water

¼ cup chicken base

1 cup instant potato flakes

¾ teaspoon dried basil

½ teaspoon Tabasco sauce

1 cup heavy cream

1 cup milk

1 can whole kernal corn, drained

salt and white pepper to taste

Directions:

1. Bake baking potatoes. Allow to fully cool. Remove skin & cut potatoes into 1/2” cubes. Set aside. (The baking can be done a day in advance to reduce total cook time on the day.)
2. Melt butter in a large saucepan. Add onions & sauté over low heat for 10 min or until onions are translucent. Don’t allow onions to burn. 
3. Add flour to onions & butter and cook 4-5 min, stirring well until flour is absorbed. 
4. In a separate container, combine water, chicken base, potato flakes & seasonings. Stir or whisk thoroughly to eliminate lumps. Add slowly to onions mixture, stirring constantly so no lumps form. Increase to medium heat & continue cooking until the soup begins to gently simmer. Add milk & cream, stirring until smooth & lightly thickened. Simmer for 15 minutes. Do not boil. Soup should just simmer lightly. 
5. Add cubed baked potatoes & corn, and stir to combine.
6. Remove from heat & serve with grated cheddar cheese, sliced scallions, & bacon pieces.

Other Details:

• This recipe was inspired by Houlihan's baked potato soup. The husband had the soup on a trip to Boston and then found the recipe on copykat recipes. We've adapted it.
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