Sweet Potato Soup

Delicious and nutritious sweet potato soup with some kick! Sweet potatoes may be the vegetable with the highest beta-carotene content. Beta carotene, a precursor to Vitamin A, helps to stave off colds and infections and is an important cancer preventer.

Ingredients:

• 3 peeled carrots
• 2 cooking onions
• 2 stalks of celery
• 3 large sweet potatoes
• 5 cloves of garlic
• 2 tablespoons of extra virgin olive oil
• 4 tablespoons of curry powder
• sea salt to taste
• black pepper to taste
• enough filtered water to cover vegetables (roughly 4 – 5 cups)

Instructions

1. Heat a 10L pot on the stove top on medium-high heat. Once hot ,add olive oil
2. Add onions, carrots and celery, stirring frequently. Reduce heat and cook with lid on for 5 minutes.
3. Add curry powder, garlic,, sweet potatoes and a small amount of water to keep from burning. Stir well.
4. Add enough water to cover vegetables. Cover and bring water to a boil.
5. Simmer on low heat for 40 minutes or until sweet potatoes can be easily cut with a fork.
6. Using a hand blender or food processor, blend soup until completely smooth. If too thick, add water until desired consistency.

 

Tex Mex Soup

Ingredients

• 1 lb Lean ground turkey
• 1 jar veggie based tomato sauce
• 1 can olive oil & garlic diced tomatoes
• 1 cup frozen corn
• 1 small onion (diced)
• 1 pkg taco seasoning
• 1 oz Tex Mex shredded cheese
• 1 can black beans (rinsed)

Instructions

1. Combine onion and turkey in pan until turkey is cooked through (rinse)
2. Add remaining ingredients to large soup pot, bring to a boil, cover and simmer 10 minutes
3. Sprinkle with some Kraft Tex Mex shredded cheese

 

Clean Eating Minestrone Soup Recipe

by The Gracious Pantry
Oh, but I love this soup!

The title it should really have is (brace yourself): A-great-tasting-clean-all-the-veggies-out-of-my-fridge-before-they-go-bad-and-a-few-things-out-of-the-pantry-too-soup. Phew!

The truth is, you can put just about any veggie into this soup, and it’s still going to taste great. But here’s the recipe that got me this fabulously huge and tasty pot of soup.
 

Clean Eating Minestrone Soup

(Makes 34 servings)
You need a BIG pot for this one guys!

Ingredients

• 1 red onion
• 4 cloves garlic
• 1 small bunch of chives
• 1 medium bunch of basil
• 3 bay leaves
• 3 cans tomato sauce (no added sugar)
• 1 can stewed tomatoes (no added sugar)
• 2 cartons veggie broth (no added sugar)
• 6 carrots
• 1 package zucchini
• 1 small eggplant
• 2 cans kidney beans
• 1 pack frozen peas
• 1 pack frozen corn
• 1 package mushrooms
• 5 stocks celery
• 2 tbsp. extra virgin olive oil

Directions

1. Chop all your veggies
2. Chop all your herbs
3. Saute you onions and garlic in 2 Tbsp. extra virgin olive oil. Add your herbs.
4. Open your cans of tomato products and stock, and add to pot. Bring to a very soft boil.
5. Add your beans and all other veggies to the pot, and cook at a soft boil until all veggies are cooked through.
6. Allow to cool, and serve with a slice of whole wheat bread. You can also add leftover chicken to your bowl to get some protein. If you are vegetarian, add rice. The rice and beans will give you your protein.

 

Chicken and Barley Soup

Details

This hearty soup is perfect for those days when you don’t feel like cooking at all. Simple, tasty and nutritious, this soup will hit you in all of the right spots!

Ingredients

• 2 medium-sized boneless, skinless chicken breasts (approximately 1 lb / 455 g), cubed
• 2 Tbsp / 30 ml extra-virgin olive oil
• 2 cloves of garlic, chopped finely
• 1 small onion, chopped finely
• 1 large potato, peeled and cubed
• 1 large carrot, peeled and cut into 1/4-inch / 1/2 cm coins
• 3 stalks of celery, chopped into 1/4-inch / 1/2 cm pieces
• 1 large tomato, chopped into 1/4-inch / 1/2 cm pieces
• 1 tsp / 5 ml dried thyme
• 1 tsp / 5 ml dried celery seed
• 1/2 cup / 120 ml pearled barley
• 2 qt./2L of low-sodium organic chicken stock
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml fresh ground black pepper

Preparation

1. Place barley in bowl with just enough water to cover it.
2. Heat olive oil on medium heat in an 8-quart stockpot.
3. Add the chopped onion and garlic to the olive oil, cooking for 5 minutes.
4. Add the chicken to stockpot, along with the salt and black pepper. Brown for 5 minutes.
5. Add the chicken stock, vegetables, and spices to the pot.
6. Drain the water from the barley. Add the barley to the soup.
7. Let the soup boil for 30 minutes on medium heat.

 

Pumpkin and Sweet Potato Soup

Details

Get in the spirit of Halloween with my Pumpkin and Sweet Potato Soup. This one is perfect for those cool evenings when you feel like wrapping yourself in a warm blanket and pulling long socks up to your knees! When you start to get those cravings for hearty dishes, why not try this yummy soup? Paired with toasted Ezekiel bread, it is simply delish.

Ingredients

• 2-3 sweet potatoes, sliced length-wise
• 1/3 cup / 80 ml of extra virgin olive oil
• 1 sweet onion, cut into large chunks
• 1 bulb of garlic
• 1/2 tsp / 2 1/2 ml of rice bran oil*
• 1/2 cup / 120 ml of canned pumpkin puree
• 2-3 cups / 480 – 700 ml of low-sodium, low-fat chicken broth
• 2 Tbsp / 30 ml of fresh lime juice
• Sea salt and freshly ground black pepper, to taste
• Ground nutmeg

* If you can’t find rice bran oil, olive oil will do

Preparation

1. Preheat oven to 350F. Prepare a large roasting pan by pouring the olive oil into it, letting it coat the bottom. Cut the sweet potato in half and place in the roasting pan. Using a sharp knife, cut the top of the garlic bulb off and drizzle with rice bran oil. Place in the roasting pan with the other vegetables. Bake for 40 minutes or until tender. Remove and let stand.
2. Remove sweet potato from the pan and place in a large stock pot. Add the roasted onion and squeeze the roasted garlic flesh in as well. Add the canned pumpkin, 2 cups of chicken stock and lime juice and bring to a boil. Add more chicken stock to make the soup less thick. Reduce heat and simmer for 15-20 minutes. Using a hand blender, puree the soup until it is evenly smooth. Ladle into soup bowls and garnish with salt, pepper and ground nutmeg.