Hearty One-Pot Soups and Stews
This chapter is one of my favorite parts of the book, because almost all of these dishes can be made in one pot! I love to make a few different soups on a weekend and freeze them for future noshing. Most of these recipes can also be made within an hour or less from start to finish, so they are perfect to throw on the stove and then go relax with your family or friends. They’re hearty, satisfying, and super tasty!
6–8 servings
I love this soup because it’s nutritious and perfectly warming on a cold, wintry day! It’s almost a meal on its own, as it packs tons of protein and fiber. Serve with a leafy green salad and you’ll make the perfect lunch or dinner combination.
1 tablespoon extra virgin olive oil or coconut oil
1 large sweet yellow onion, diced
4 cloves garlic, minced
1 leek, white part only, thinly sliced
1 large shallot, diced
3 carrots, peeled and diced
3 stalks celery, chopped small
2 teaspoons dried thyme
1 teaspoon paprika
5 plum tomatoes, diced, or 1 15-ounce can organic fire-roasted diced tomatoes
2 tablespoons champagne vinegar
3 small red potatoes, cut into ¼-inch cubes
6 cups low-sodium vegetable stock or 3 vegetable bouillon cubes and 6 cups water
2 cups French lentils, rinsed and drained
1 teaspoon sea salt
Ground black pepper
Heat the oil in a large soup pot over medium heat. Add the onion, garlic, leek, and shallot. Sauté for about 10 minutes until the onions, leek, and shallot are a little brown. Add the carrots, celery, thyme, and paprika, and sauté a little longer, stirring to infuse the vegetables with the herbs. Add the tomatoes and the vinegar. Stir to combine. Cover and cook for about 5 minutes. Remove the lid and cook for 3 minutes longer to evaporate the liquid. Add the potatoes, veggie broth, lentils, salt, and pepper to taste. Turn up the heat and bring to a boil. Once boiling, cover the pot with a lid, turn down to a simmer, and cook covered for about 45 minutes or until the lentils are tender.
Did You Know? Most soups start with a base of carrot, onion, and celery. It’s known as mirepoix in France. I love to add garlic to this trio for a little extra punch and antiviral properties to boot!
Per Serving: Calories 310, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 570mg, Carbohydrate 58g, Fiber 11g, Protein 17g
Indian-Spiced Coconut Yam Soup
8 servings
I love Indian fare and I love yams, so I’ve combined the two together to make a creamy, delicious soup that will light up your taste buds and transport you right to Marrakesh . . . well, maybe not, but dreaming is fun!
1 tablespoon coconut oil or extra virgin olive oil
1 teaspoon fresh ground ginger
3 garlic cloves, minced
2 celery stalks, diced
1 medium yellow onion, diced
2 teaspoons garam masala
3 large carrots, diced
3 large garnet yams, peeled and cubed
4 cups vegetable broth or bullion (2 cubes with 4 cups water)
1 15-ounce can coconut milk
Sea salt and cracked black pepper, to taste
Cinnamon
Heat the oil in a large soup pot over medium heat and sauté the ginger, garlic, celery, and onion until translucent and soft. Add the garam masala and stir to combine to release the flavor of the spice. Add the carrots, yams, and veggie broth. Turn the heat to high and bring to a boil, turn down to a simmer, and cover. Simmer for 20 to 30 minutes or until the yams are soft. Remove from the heat and stir in the coconut milk. Puree using a hand blender until creamy smooth and season with salt and pepper to taste. Top with cinnamon, to taste, before serving.
Karmic Health Tip: Coconut oil is loaded with medium-chain fatty acids that help you burn fat and speed up your metabolism, and it is also great to use directly on your skin. I leave a jar in the shower for an après shower smoothing.
Variation
For added fiber and protein, add 1 cup red lentils to the soup while cooking and increase the water by 1 cup.
Per Serving: Calories 190, Total Fat 13g, Saturated Fat 10g, Cholesterol 0mg, Sodium 240mg, Carbohydrate 17g, Fiber 3g, Protein 2g
“Feeling Tropical” Black Bean Soup
6–8 servings
This soup transports me right to the turquoise seas and warm, balmy airs of the Caribbean, one of my favorite places in the world. I use regular bananas instead of plantains because they are easier to find. This soup is sweet, spicy, and oh-so-good. Wear your sunscreen!
2 tablespoons extra virgin olive oil or coconut oil
1 medium red onion, diced
3 cloves garlic, minced
1 red bell pepper, deseeded and diced
1 green bell pepper, deseeded and diced
1 tablespoon cumin
1 teaspoon ground ginger
¼ teaspoon cayenne pepper
3 15-ounce cans black beans, rinsed and drained
2 ripe bananas, sliced
3 cups vegetable broth
1 15-ounce can coconut milk
Sea salt
Heat the oil in a soup pot over medium heat and sauté the onion, garlic, and red and green bell peppers until soft. Add the cumin, ginger, and cayenne, and stir to combine. Add the black beans, bananas, and vegetable broth. Bring to a boil, then cover, turn down the heat, and simmer about 20 minutes until the fruit is soft. Add the coconut milk and then puree using a blender or stick blender. Add salt to taste. Serve immediately.
Per Serving: Calories 360, Total Fat 16g, Saturated Fat 11g, Cholesterol 0mg, Sodium 65mg, Carbohydrate 45g, Fiber 14g, Protein 13g
8 servings
I named this because I make it with any and every vegetable I have in my produce drawer. Hearty, warming, and just what the doctor ordered!
2 tablespoons extra virgin olive oil
1 medium red onion, finely chopped
3 cloves garlic, chopped
2 shallots, chopped
3 celery stalks, chopped small
1 15-ounce can fire-roasted diced tomatoes
2 teaspoons ground cumin
¾ cup barley or any other grain
1 leek, green part removed and white parts thinly sliced
4 carrots, peeled and chopped
4 small red potatoes, diced into ¼-inch cubes
Approximately 6 cups of any combination of seasonal fresh vegetables: zucchini, broccoli, cabbage, cauliflower, yellowsquash, green beans (my favorite is garnet yams, Brussels sprouts, cabbage, and zucchini)
4–6 cups vegetable broth (depending on size of soup)
Sea salt and fresh pepper
Any fresh herbs you want (dill, thyme, marjoram, etc.), chopped
Heat the oil in a large soup pot over medium heat and sauté the onion, garlic, shallots, and celery until soft. Add the tomatoes and cumin and let the mixture cook down for about 5 minutes. Add the barley (or other grain) and all of the remaining vegetables, along with 4–6 cups of vegetable stock, depending on the size of the soup (you want the liquid to cover the soup by about a ½ inch as it will cook down). Turn up the heat and bring to a boil. Cover and reduce the heat. Simmer until the vegetables are tender, about 20 to 30 minutes, depending on the vegetables used. Season with salt and pepper, to taste, and top with fresh chopped dill or other fresh herbs.
CHEF’S TIP
For a classic veggie soup, use thyme, dill, and marjoram. For Mexican flair, use cilantro and parsley. For an Italian twist, use oregano and thyme.
Per Serving: Calories 260, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 200mg, Carbohydrate 51g, Fiber 9g, Protein 7g
4 servings
This recipe comes from my dear friend and very talented natural food chef, Agi, of One More Bite. She is the connoisseur of gazpacho, and I wouldn’t want anyone else’s chilled soup in my book but hers! I think you will enjoy this deliciously creamy green concoction on a warm summer day.
2 ripe avocados
2 Persian cucumbers, peeled and diced
1 poblano pepper, deseeded and chopped (if not available, leave out)
1 yellow bell pepper, deseeded and chopped
2 green onions, chopped
¼ cup fresh cilantro
Juice of 2 limes
¼ cup water
1/3 cup extra virgin olive oil
Salt and pepper, to taste
Scoop out the meat of both avocados and place into a blender. Add all of the remaining ingredients except the oil, salt, and pepper. Turn the blender on and let everything mix together. With the motor running, start slowly pouring the oil through the opening in the lid of the blender. This will help emulsify the soup, giving you a light and creamy consistency. Season with salt and pepper. Chill for an hour and enjoy!
Per Serving: Calories 340, Total Fat 30g, Saturated Fat 4g, Cholesterol 0mg, Sodium 10mg, Carbohydrate 17g, Fiber 5g, Protein 4g
6–8 servings
Corn chowder is another classic that is usually made with heavy cream. My plant-based version uses coconut milk, which gives the soup an international flair without so much fat. Eat this with a large salad or veggie wrap for lunch or with some brown rice crisps as an afternoon snack.
1 tablespoon coconut oil
1 medium yellow onion, diced
3 celery stalks, diced
1 leek, white part only, sliced thin
3 garlic cloves, minced
1 red bell pepper, deseeded and diced
¼ teaspoon red pepper flakes
2 large garnet yams, peeled and cubed
3 red bliss baby potatoes, cubed
4 cups vegetable broth (or 2 bouillon cubes with 4 cups water)
110-ounce bag organic sweet white frozen corn
1 15-ounce can coconut milk (full fat is preferred, but you can use lite)
Handful of freshly chopped cilantro or basil
Sea salt and pepper, to taste
In a soup pot over medium heat, melt the oil and sauté the onion, celery, leek, and garlic until soft. Add the red bell pepper and red pepper flakes. Stir to combine and cook a bit longer, until the bell pepper is soft. Add the yams, potatoes, and broth. Turn the heat to high and bring to a boil. Once boiling, turn down heat, cover, and simmer for about 20 to 30 minutes or until the potatoes are soft. Add the corn and coconut milk and simmer for five more minutes, or until the corn is heated through. Puree the soup with a hand blender, leaving some chunks for texture. Add the chopped cilantro or basil and season with salt and pepper to taste.
Per Serving: Calories 280, Total Fat 14g, Saturated Fat 12g, Cholesterol 0mg, Sodium 230mg, Carbohydrate 35g, Fiber 5g, Protein 5g
6 servings
Split pea soup is an all-time classic, and this is my veganized version using sunny yellow split peas! If you can’t find liquid smoke in your grocery store, just leave it out, although it does give the soup the smoky ham flavor that most split pea soups contain.
1 tablespoon extra virgin olive oil
1 medium yellow onion, diced
3 stalks celery, diced
1 leek, halved and cut in thin slices, white parts only
4 carrots, diced
4 red potatoes, cut in ½-inch cubes
2 teaspoons chopped fresh thyme or 1 teaspoon dried thyme
2 teaspoons chopped fresh marjoram or 1 teaspoon dried marjoram
2 cups yellow split peas
6 cups vegetable broth
1 teaspoon sea salt or to taste
Freshly ground pepper
1/8 teaspoon liquid smoke (optional)
Heat the oil in a large stockpot over medium heat and sauté the onion, celery, and leek until soft and translucent. Add the carrots, potatoes, thyme, and marjoram, and stir well. Add the split peas and broth and stir to combine. Bring to a boil, then cover and lower heat to a simmer. Cook for about 30 to 45 minutes or until split peas are soft and mushy. Add the salt, pepper, and liquid smoke, if using, to taste. You can serve as is or puree this soup using a hand blender if you like a creamier soup.
CHEF’S TIP
If you are not able to find golden split peas in your grocery store, green ones will do just fine.
Per Serving: Calories 410, Total Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 610mg, Carbohydrate 78g, Fiber 6g, Protein 21g
6 servings
Celery is not often the star of its very own dish, so I created this soup to feature this hydrating, calming veggie that is loaded with potassium and minerals. I think you will love this soup, and you won’t even miss the cream, I promise. It’s awesome to make around holiday time to calm your nerves—or anytime, really!
2 tablespoons olive oil
1 large sweet yellow onion, diced
1 tablespoon minced garlic
1 leek, white parts only, thinly sliced
½ teaspoon celery seed
1 teaspoon thyme
1¼ teaspoons sea salt
3 carrots, peeled and coarsely chopped
8 stalks celery, chopped (including the leaves)
4 small red potatoes, scrubbed, then chopped with skins on
5 cups vegetable broth
2 bay leaves
1 cup coconut milk or plain almond milk
Freshly cracked pepper, to taste
Heat the oil in a large soup pot over medium heat and sauté the onion, garlic, and leek until soft. Add the celery seed, thyme, and sea salt, and stir well to release the flavor of the herbs. Cook for about 2 to 3 minutes, stirring occasionally. Add the carrots and celery and cook for 5 minutes longer until the celery starts to soften. Add the potatoes, vegetable broth, and bay leaves. Turn up the heat to high, cover, and bring to a boil. Once boiling, turn down to a simmer and cook for about 20 to 30 minutes until the potatoes are soft. Puree the soup using a hand blender or a regular blender until creamy smooth. Add the coconut milk. Stir well and season with pepper.
Per Serving: Calories 270, Total Fat 13g, Saturated Fat 8g, Cholesterol 0mg, Sodium 890mg, Carbohydrate 35g, Fiber 5g, Protein 5g
Dreamy Roasted Butternut Squash Soup
6–8 servings
I love the fall because squash is in season, and butternut is one of my faves! This soup is so good you will want to eat the whole pot—that’s why I termed it “dreamy.” Top with some lightly toasted pumpkin seeds right before serving for presentation, crunch, and a little extra calcium and magnesium.
1 large butternut squash, roasted (this can be done a day before serving)
2 tablespoons olive oil or coconut oil
1 large shallot, diced small
½ large yellow sweet onion, diced
1-inch piece fresh ginger, peeled and grated
1 large garnet yam or sweet potato, peeled and cubed
2 stalks celery, diced
5 carrots, peeled and chopped
½ teaspoon cumin powder
4 cups vegetable broth
2 tablespoons agave nectar or maple syrup
Sea salt and pepper, to taste
1 teaspoon cinnamon
¼ teaspoon nutmeg
Pinch of cloves
1½ cups unsweetened almond milk or coconut milk
Toasted pumpkin seeds (for garnish)
Heat the oven to 400 degrees F. Cut squash in half lengthwise. Line a baking dish or cookie sheet with parchment paper and lightly coat with cooking spray (olive oil or coconut). Place the squash cut side down on the baking dish or sheet and poke holes in it with a sharp knife or fork, then spray squash with cooking spray. Bake for about 45 minutes or until the squash can be easily pierced with a fork. Take out of the oven and let it cool.
Heat the oil in a large pot over medium heat. Add the shallot, onion, and ginger, and sauté for about 3 minutes until soft and translucent. Add the yam, celery, and carrots. Sauté for a few minutes and then add the cumin powder, stirring to incorporate. Add the broth. Cover the pot and bring to a boil. Turn down the heat and simmer until the vegetables are tender, about 20 minutes.
While the soup is cooking, remove the seeds from the squash and discard. Scoop out the flesh from the skin and add to the pot, stirring to incorporate the squash with the other vegetables. Add a bit more broth if necessary. Cook for about 5 more minutes, then remove from the heat and add the agave nectar, salt and pepper, cinnamon, nutmeg, cloves, and the almond milk. Puree the soup using a hand blender or in batches in a regular blender. Serve garnished with toasted pumpkin seeds.
Did You Know? Maple syrup is chock-full of vitamins and minerals. Make sure to buy grade B, which is the most nutritious and least processed. It’s a low-glycemic sweetener, so it won’t spike your blood sugar as fast as some other sweeteners.
Per Serving: Calories 170, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 260mg, Carbohydrate 32g, Fiber 5g, Protein 3g
8 servings
“Stoup” is a stew and a soup all in one. Enjoy this flavorful curry dish in a large bowl scooped over a bed of quinoa or basmati rice. It’s a hearty meal in itself. Delish!
3 tablespoons coconut oil
1 shallot, diced
2 garlic cloves, finely diced
½ large yellow onion, chopped
2 teaspoons fresh grated ginger
4 tablespoons curry powder
1 head of cauliflower, chopped into bite-size pieces
1 cup broccoli florets
1 large green apple, peeled and chopped
3 carrots, peeled and chopped
1 parsnip, peeled and chopped
1 large garnet yam, peeled and cut into ½-inch cubes
1.06 quarts (1 liter) vegetable stock (or 2 vegetable bouillon cubes dissolved in 4 cups boiling water)
2 cups fresh baby spinach
1 15-ounce can coconut milk
1 tablespoon grade B maple syrup or raw agave nectar
Juice of one lime
1 handful fresh basil, chopped (optional)
Salt and pepper, to taste
In a large stockpot, heat the coconut oil over medium heat and sauté the shallot, garlic, onion, and ginger until translucent, about 5 minutes. Add the curry powder and stir well to incorporate, sautéing for about 2 minutes more. Add the cauliflower and broccoli, and stir to coat with the seasoning. Add the apple, carrots, parsnip, and yam, and stir together. Pour in the vegetable stock, raise the heat, and bring to a boil. Put the lid on, lower the heat, and simmer for 20 minutes or until the vegetables are cooked through. Remove from the heat and then add the spinach and allow it to wilt down, about 2 minutes. Add the coconut milk, maple syrup, lime juice, basil, and salt and pepper to taste. Let the stoup sit for 5 minutes before serving.
Per Serving: Calories 290, Total Fat 17g, Saturated Fat 15g, Cholesterol 0mg, Sodium 270mg, Carbohydrate 34g, Fiber 9g, Sugars 12g, Protein 5g
6 servings
Well, not really, but it’s my special version of “beef” stew, and I find it to be tasty, simple to make, and a favorite with kids as well!
2 tablespoons extra virgin olive oil
2 cups diced red onions (about 2 medium onions)
1 cup chopped celery (with leaves)
2 8-ounce packages tempeh, cut into ¼-inch cubes
1 teaspoon dried oregano
1 tablespoon vegan Worcestershire sauce
4 cups peeled and cubed garnet yams (about 2 medium yams)
4 large carrots, cut into ¼-inch sliced rounds
3 medium parsnips, peeled and cubed
4 cups vegetable broth
1 28-ounce can fire-roasted whole tomatoes in juice
1 bay leaf
¾ cup short-grain brown rice or barley, rinsed
1½ cups frozen peas
Heat the olive oil in a stockpot over medium heat. Add the onion and celery and sauté until the onion is translucent. Add the tempeh, oregano, and Worcestershire sauce and cook for a few more minutes until the tempeh is infused with flavors. Add the yams, carrots, and parsnips, and stir to combine. Cook for 3 minutes and then add the vegetable broth, tomatoes (break them up with your hand or a spoon), bay leaf, and brown rice. Stir together to combine well. Bring to a boil and then cover the pot and simmer until all of the vegetables and the rice are tender, about 20 minutes. Add the frozen peas and stir to combine. Remove from the heat and let it sit for 5 minutes so the peas “cook.” Serve immediately!
Did You Know? Soup for breakfast? Yes—you betcha! I love having soup for breakfast. Think about it: It’s nutritious, warming, and light. It’s a great way to start off the day. Think outside the breakfast box!
Per Serving: Calories 590, Total Fat 14g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 720mg, Carbohydrate 96g, Fiber 16g, Protein 24g
Garlicky White Bean and Kale Soup
4–6 servings
Garlic and kale are two of my favorite foods . . . seriously. Garlic is great for the immune system and the heart, and kale is one of the most nutrient-dense foods you can eat. These two combined create a powwow of immune-boosting flavors that will dance on your tongue and warm your belly.
2 tablespoons extra virgin olive oil
8 cloves of garlic, minced
1 large sweet yellow onion, diced
2 stalks celery, diced
4 roma tomatoes, roughly chopped
1 tablespoon sherry vinegar
2 teaspoons freshly chopped rosemary
1 bay leaf
3 15-ounce cans white beans, drained and rinsed
½ bunch kale, chopped into small pieces (Lacinato kale is best in this soup)
4 small red potatoes, diced into ½-inch cubes
5 cups veggie broth
1 tablespoon mellow white miso
1 tablespoon nutritional yeast
Sea salt and freshly ground pepper, to taste
Heat the olive oil in a large soup pot over medium heat and sauté the garlic, onion, and celery until soft. Add the tomatoes, sherry vinegar, and rosemary and let it cook for a few minutes until the vinegar evaporates. Add the bay leaf, beans, kale, potatoes, and veggie broth and bring to a boil. Turn down to a simmer, cover, and cook for about 25 minutes or until the potatoes are soft. Remove from the heat and dissolve the miso paste into the soup by stirring in. Add the nutritional yeast and season with salt and pepper, if needed. Serve immediately.
Per Serving: Calories 470, Total Fat 6g,Saturated Fat 1g, Cholesterol 0mg, Sodium 470mg, Carbohydrate 84g, Fiber 17g, Protein 24g
Dill-icious Roasted Carrot Cauliflower Soup
4–6 servings
This soup is so fresh-tasting, and I love the golden orange color of it once it is pureed. It’s light, nutritious, and great to pair with a salad for lunch!
1 medium head cauliflower, chopped into bite-size pieces
2 pounds carrots, peeled and chopped into ½-inch pieces
2 tablespoons extra virgin olive oil (plus extra for drizzling) or coconut oil
1 large yellow onion, diced
4 cloves garlic, peeled and coarsely chopped
5 cups vegetable broth
2 teaspoons maple syrup
2 tablespoons finely chopped fresh dill
Sea salt and pepper, to taste
Preheat the oven to 400 degrees F. Place the cauliflower and carrots in a large bowl and drizzle with olive oil. Toss to coat and spread out on a cookie sheet lined with parchment paper. Roast until soft, about 20 minutes. In the meantime, heat the oil in a large soup pot over medium heat. Sauté the onion and garlic until soft. Add the roasted cauliflower, carrots, and the veggie broth. Simmer over medium heat for about 10 minutes. Puree using a hand blender or regular blender. Add the maple syrup and fresh dill and season with salt and pepper. Stir well and serve immediately.
CHEF’S TIP
If you don’t have time to buy fresh dill or you can’t find it, you can substitute dried dill, but use half the amount. Your soup will still be good, but won’t taste as dill-icious as it would with fresh.
Per Serving: Calories 130, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 440mg, Carbohydrate 20g, Fiber 5g, Protein 3g
4–6 servings
This veganized version of chili is much healthier for you and it still has tons of flavor! It’s great to take to a potluck or Super Bowl party. Just for fun, don’t even tell your guests it’s meat free, and see what they say after a mouthful. I guarantee they won’t even miss the meat.
2 tablespoons olive oil
1 medium red onion, diced
3 cloves garlic, diced
2 red bell peppers, deseeded and diced
1 8-ounce package tempeh, crumbled
2 tablespoons chili powder blend or chipotle chili powder (if you like it spicy)
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano
2 15-ounce cans fire-roasted diced tomatoes
1 cup water
1 15-ounce can black beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 15-ounce can white beans, drained and rinsed
1 cup frozen corn
Cooked brown rice (optional)
Freshly chopped cilantro for garnish (optional)
Heat the olive oil in a stockpot over medium heat and sauté the red onion, garlic, and red bell peppers. Once soft, crumble in the tempeh and add the chili powder, coriander, cumin, and oregano. Cook for a few minutes, stirring to incorporate the tempeh with all the spices. Add the tomatoes, water, and beans. Cover and simmer for about 30 minutes. Add the corn and cook a few more minutes until the corn is soft. Serve over brown rice and top with cilantro, if desired.
Per Serving: Calories 430, Total Fat 10g, Saturated Fat 2g, Cholesterol 0mg, Sodium 440mg, Carbohydrate 62g, Fiber 17g, Protein 25g