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Soups, Sides & Sauces

Hearty Lentil Soup

Ingredients:

  • 3 tbsp. olive oil
  • ½ cup red onion, chopped
  • ½ cup green pepper, chopped
  • ½ cup red pepper, chopped
  • 3 jalapeños, sliced into rounds
  • 6 cloves garlic, diced
  • 2 cups dry red lentils, soaked overnight and rinsed
  • 3 medium tomatoes, diced
  • 4 ribs celery, chopped
  • 4 cups low-sodium chicken stock
  • 4 cups purified water
  • 1 sprig fresh marjoram

Directions:

Combine olive oil, onion, pepper, jalapeño, and garlic in a 4-quart saucepan over medium heat. Sauté until onions turn translucent. Add lentils, tomatoes, celery, stock, and water; bring to a boil. Let boil for 2 minutes; cover and simmer for 20 minutes or until lentils are slightly crunchy. Using either a traditional or hand blender, blend mixture on a low speed for approximately 3-5 minutes, allowing some chunkiness to remain. Garnish with marjoram and serve with a side of nutty grain bread. Serves 4-6.

Tip: This spicy lentil soup is great served with a flatbread such as lavosh.

Nutrition Facts:

Serving size: 1 cup; Calories: 388; Fiber 11g; Protein 23g.

White Bean and Spinach Soup

Ingredients:

  • ¼ cup extra-virgin olive oil
  • 1 large onion
  • 1 cup cherry tomatoes (halved)
  • ½ cup celery, finely chopped
  • ½ cup carrots, finely chopped
  • ¼ cup garlic, diced
  • 2 tsp. dried oregano
  • ½ tsp. freshly ground black pepper
  • Two 15-oz. cans low-sodium chicken broth
  • Two 15-oz. cans cannellini beans (rinsed)
  • 2 cup fresh baby spinach (rinsed)
  • ½ cup freshly shredded parmesan cheese

Directions:

Heat oil in Dutch oven over medium heat. Add onion, tomatoes, celery, carrots, garlic, oregano and pepper. Cook, stirring often, until the vegetables begin to soften and the onion is translucent (about 10 minutes). Add broth and bring to a simmer. Continue to cook, stirring often, until the vegetables are tender. Stir in beans and spinach; cook until spinach is tender, approx. 5 minutes. Serve with a sprinkle of parmesan cheese.

Nutrition Facts:

Serving size: 1/8 recipe; Calories: 327; Fiber: 8g; Protein: 19g.

Aged Miso Soup with Wakame & Dandelion Greens

Ingredients:

  • 1 tsp. red miso paste
  • ¼ cup + 4 cups purified water
  • ¼ tsp. wakame, cut into small pieces
  • 1 bunch dandelion greens, washed thoroughly and chopped
  • ½ tsp. toasted sesame seeds

Directions:

Dissolve miso paste in ¼ cup room-temperature purified water. Set aside. Place remaining water and wakame into medium saucepan. Bring to boil. Reduce heat to medium-low; cook 2 minutes. Add dandelion greens; cook 1 minute. Turn off heat. Add dissolved miso. Sprinkle with toasted sesame seeds. Serves 4.

Tips: Wakame is a subtly sweet kelp that will keep for approximately 10 years if stored well. The best method for storing wakame is in a glass jar. Look for miso paste from miso that is 18 months or older. Aged miso contains higher levels of protein, as well as amino acids, B12 and Lactobacilli.

Lemon, Escarole & Daikon Soup

Ingredients:

  • 12 escarole leaves, cut into 1-inch pieces
  • 2 medium carrots, sliced into thin rounds
  • 1 daikon radish, sliced into thin rounds
  • Juice of 1 lemon
  • 6 cups vegetable broth
  • 2 cups cooked whole-grain orzo pasta
  • One 1-inch piece kombu (a thick, dark-green seaweed)
  • ¼ tsp. sea salt
  • Optional: Grated asiago cheese

Directions:

Wash all vegetables prior to preparation. Combine broth, carrots, daikon and kombu in a large pot; bring to boil. Reduce heat to medium low; cook 3 minutes. Add pasta and escarole; cook additional 3 minutes. Add lemon juice to soup mixture; add salt to taste. Cook 1 minute; serve hot. Serves 6.

Asparagus & Leek Soup

Ingredients:

  • 1 bunch fresh asparagus stalks (tips removed for garnish), cut into 1-inch pieces
  • 1 tbsp. natural soy-based butter spread
  • 1 leek, top trimmed, washed thoroughly, split lengthwise and thinly sliced
  • 2 stalks celery, thinly sliced
  • 3½ cups chicken broth
  • 1 cup cooked whole-grain rice
  • ½ cup rice milk or soy milk
  • ½ tsp. sea salt
  • 1 tsp. lemon juice

Directions:

Boil 1 cup purified water in small saucepan. Add 15-20 asparagus tips; cook 2 minutes. Remove and set aside for garnish. Melt butter substitute spread in large saucepan. Add leek, celery and asparagus stalks; cook 4 minutes. Add chicken broth; cook 10 minutes. Add cooked rice, rice milk and remaining asparagus tips; cook 3 minutes. Purée all ingredients in a food processor. Add sea salt and lemon juice. Adjust seasoning to taste. Garnish with asparagus tips; serve and enjoy. Serves 4-6.

Beet, Fennel & Ginger Soup

Ingredients:

  • 6 red beets, chopped
  • 2 cups green cabbage, chopped
  • 2 fennel bulbs, chopped
  • 3 + ½ cups vegetable broth
  • 1 tsp. ginger juice
  • ¼ cup soy milk
  • ¼ tsp. sea salt
  • Garnish: fennel fronds

Directions:

Wash all vegetables thoroughly before using. Place vegetables and broth in medium saucepan. Bring to a boil. Reduce heat to medium-low; cover and cook 10 minutes. Remove from heat. Purée vegetables and broth in a food processor. Add ginger juice, soy milk, and sea salt. Process until smooth, approx. 30 seconds. Adjust seasoning to taste. Garnish with fennel and serve. Serves 4-6.

Lentil & Leek Soup

Ingredients:

  • 1 tbsp. natural soy-based butter spread
  • 1 cup sweet onion, diced
  • 2 leeks (tops trimmed, washed thoroughly), sliced very thin
  • 1 cup brown lentils
  • 2 bay leaves
  • ½ cup burdock, washed and sliced into very thin rounds
  • One 1-inch piece of kombu (a thick, dark-green seaweed)
  • 5 cups chicken-flavored vegetable broth (No-Chicken Broth)
  • ¼ tsp. sea salt
  • ¼ tsp. ground turmeric
  • 3 tbsp. scallions, thinly sliced

Directions:

Heat butter substitute spread, onion and leeks in a medium saucepan over medium-high flame. Stir together and cook for 2 minutes. Add lentils, bay leaves, burdock and kombu. Stir and cook 2 more minutes. Add broth. Reduce heat to medium-low; cook 30 minutes. Add sea salt and turmeric; cook one minute. Garnish with fresh scallions and serve. Serves 6.

Tip: When washing leeks, pull back the layers while rinsing. Leeks are raised in sand, which may get trapped between the layers.

Curried Chickpea Soup

Ingredients:

  • 1 tsp. olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 stalk celery, diced
  • 1 cup carrots, diced
  • One 1-inch piece kombu (a thick, dark-green seaweed), soaked in water for 10 minutes
  • Two 30-oz. cans chickpeas, rinsed and drained
  • 6 cups chicken-flavored vegetable broth (No-Chicken Broth)
  • 1 zucchini, cut into ¼-inch slices
  • 1 bay leaf
  • ½ tsp. curry powder
  • ½ tsp. turmeric
  • ½ tsp. sea salt
  • ¼ tsp. cumin
  • ¼ tsp. ground coriander
  • ⅛ tsp. cinnamon

Directions:

Heat olive oil in large saucepan at high heat. Add onion and garlic; cook 1 minute. Add celery, carrots, kombu and chickpeas; cook 5 minutes. Add broth, zucchini and spices; cook 5 minutes. Serve hot. Serves 8.

Hearty Dried Shitake & Watercress Soup

Ingredients:

  • 8 cups purified water
  • 4 dried shiitake mushroom caps
  • 1 dried lotus root (1-2 ounces)
  • One 3-inch piece kombu (a thick, dark-green seaweed)
  • Four ½-inch slices firm tofu, cut into bite-size pieces
  • 12 snow peas, washed with tips removed
  • 1 tbsp. miso paste, dissolved in ¼ cup purified water
  • 1 tsp. tamari
  • 2 cups watercress, thoroughly washed in cold water and chopped into 1-inch pieces
  • ¼ cup scallions
  • Optional: Toasted nori (seaweed)

Directions:

Bring water to a boil in large pot. Add mushroom caps, lotus root and kombu. Turn off heat. Let stand at least 45 minutes. Remove mushroom caps from water. Squeeze or pat dry to eliminate excess moisture and thinly slice. Return mushroom caps to water; bring to a boil. Reduce heat to medium; cook 40 minutes. Add tofu; cook 4 minutes. Add snow peas; cook 1 minute. Add miso paste; turn off heat. Add tamari. Serve over watercress. Garnish with scallions and toasted nori. Serves 8.

Tip: Lotus root and shiitake mushrooms are known for their potent antioxidant properties that help remove excess mucus and relieve aches and pains.

Millet & Sweet Vegetable Broth

Ingredients:

  • 1 cup millet, washed and drained
  • 1 tbsp. natural soy-based butter spread
  • 1 cup onion, diced
  • ¼ cup carrots, sliced into thin rounds
  • ½ cup butternut squash, diced
  • ½ cup cabbage, cut into thin strips
  • 6 cups purified water
  • One 1-inch piece kombu (a thick, dark-green seaweed)
  • ¼ tsp. sea salt

Directions:

Heat millet in large saucepan over medium-high heat. Stir occasionally with wooden spoon; roast for 5 minutes. Set aside. Add natural butter substitute to large saucepan over medium-high heat. Add onion; cook 1 minute. Add carrots; cook for additional 1 minute. Add butternut squash and cabbage; cook 2 minutes. Add water, millet and kombu; bring to a boil. Reduce heat to medium-low; cook 30 minutes. Turn off heat. Add sea salt and serve. Serves 6-8.

Tip: This soup is made with cabbage, which contains beneficial disease-fighting nitrogen compounds called indoles.

Southwest Black Soybean Soup with Jalapeño Tofu Cream

Ingredients:

  • 1 tsp. olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 tsp. cumin
  • 5 cups vegetable broth
  • Two 8-oz. cans black soybeans, rinsed and drained
  • ¼ tsp. sea salt

Seasoning Sachet:

  • ½ bunch cilantro stems
  • 10 black peppercorns
  • 1 bay leaf
  • 1 chipotle pepper
  • 1 tsp. dried oregano
  • ½ tsp. cumin seeds
  • ½ tsp. coriander seeds

Tie all ingredients securely in cheesecloth.

Jalapeño Tofu Cream:

  • 1 package shelf-stable firm tofu
  • 1 umeboshi plum, seeded (Japanese pickled plum)
  • 1 jalapeño pepper, seeded
  • 1 lime, grated to a fine zest
  • 2 tbsp. red onion
  • 2 tbsp. fresh cilantro leaves
  • ¼ cup water
  • ½ tsp. tamari

Combine all ingredients in food processor until creamy.

Directions:

Heat oil in large saucepan at high heat. Add onion, garlic and cumin; cook 2 minutes. Add broth, soy beans and seasoning sachet; cook 15 minutes. Remove sachet, and remove chipotle pepper from sachet; finely chop pepper. Add sea salt to soup mixture; purée mixture using a food processor. Add chopped pepper. Adjust seasoning to taste. Top with Jalapeño Tofu Cream and serve. Serves 6-8.

Adzuki Bean, Fennel & Watercress Soup

Ingredients:

  • 1 tbsp. olive oil
  • 1 cup fennel bulb, chopped
  • ¾ cup sweet onion, chopped
  • ½ cup celery, chopped
  • ¼ cup carrot, chopped
  • 6 cups vegetable broth
  • 1 cup dried adzuki beans, rinsed and dried
  • ¼ cup red bell pepper, diced
  • 1 bushel watercress, large stems removed (Set aside 6 sprigs for garnish)
  • ¼ tsp. sea salt
  • 4 drops hot sauce

Directions:

Wash all vegetables thoroughly before using. Heat olive oil in medium saucepan over medium-high flame. Add fennel, onions, celery, and carrot; cook 3 minutes. Add vegetable broth and adzuki beans; bring to a boil. Reduce heat to medium-low; cook 30 minutes. Add red pepper and watercress. Cook 5 minutes. Remove from heat. Place soup in food processor and purée. Add sea salt and hot sauce to taste. Garnish with watercress sprigs and serve. Serves 6-8.

Tip: The subtle sweetness of fennel bulb combines with the rich, earthy flavors of the adzuki beans and watercress to create this mouthwatering soup. Both adzuki beans and watercress are natural diuretics that promote healthy kidney/adrenal function.

Brussels Sprouts

Ingredients:

  • 1 lb. fresh Brussels sprouts
  • 2 tbsp. extra virgin olive oil
  • Sea salt and freshly ground pepper to taste.
  • ⅛ tsp. fresh nutmeg, grated
  • ¼ cup raw pecans, halved
  • 1 tbsp. lemon juice

Directions:

Boil or steam Brussels sprouts until just tender (approx. 3-4 minutes). Strain and place in a bowl of ice water to keep color bright green. Let cool and cut into halves. Heat olive oil in a sauté pan on medium-high heat. Add Brussels sprouts and cook for several minutes, until sprouts have reached desired doneness. Add salt, pepper and nutmeg to taste. Remove from heat, toss in pecans and lemon juice. Serve and enjoy.

Tip: To avoid bitterness, do not overcook Brussels sprouts.

Nutrition Facts:

Serving size: ⅙ recipe; Calories: 104; Fiber: 3g; Protein: 3g.

Roasted Vegetables

Ingredients:

  • 1½ cups onions, cut into large pieces
  • 2 cups carrots, cut into ½” pieces
  • 6 oz. baby turnips, peeled and cut into ¼” wedges
  • 6 oz. beets, cut into ¼” wedges
  • 1 tbsp. olive oil
  • Sea salt and freshly ground black pepper to taste
  • 10 sprigs fresh thyme
  • 1 tsp. lemon zest
  • 2 tbsp. apple cider
  • 2 tbsp. Italian parsley

Directions:

Preheat oven to 450°. Place vegetables into large bowl and toss with olive oil, salt, pepper, thyme, lemon zest, and apple cider. Spread vegetables in single layer on baking sheet. Roast until tender, approx. 30 minutes, turning occasionally. Transfer vegetables to large serving dish. Sprinkle with parsley and serve.

Tip: You can substitute one of the above with any of your favorite root vegetables, such parsnips or leeks.

Nutrition Facts:

Serving size: ¼ recipe; Calories: 113; Fiber: 5g; Protein: 3g.

Roasted Broccoli with Lemon & Shallots

Ingredients:

  • 2 cups fresh broccoli, cut into large pieces
  • ½ cup shallots, diced
  • 1 tsp. extra virgin olive oil
  • Sea salt and freshly ground black pepper to taste
  • Juice of ½ small lemon

Directions:

Preheat oven to 450°. Toss broccoli with shallots, olive oil, salt and pepper. Place on large baking sheet and roast until broccoli is tender and slightly brown on bottom (approx. 10-12 minutes). Remove from oven; sprinkle with lemon juice. Toss gently and serve.

Nutrition Facts:

Serving size: 1 cup; Calories: 95; Fiber: 2g; Protein: 4g.

Cauliflower Mash

Ingredients:

  • ½ cup purified water
  • ½ cup low-sodium chicken broth
  • 1 pound cauliflower, trimmed and cut into 1-inch pieces
  • 1 tbsp. extra virgin olive oil

Directions:

Bring water and stock to boil in large pot. Add cauliflower; cook until tender (approx. 20-30 minutes). Drain in colander and press with small plate to release all liquid. Transfer cauliflower into food processor. Add olive oil and purée mixture until smooth and creamy.

Tip: This is a delicious, low-calorie substitute for mashed potatoes.

Nutrition Facts:

Serving size: ½ cup; Calories: 95, Fiber: 1g; Protein: 2g.

Citrus Marinade

Ingredients:

  • ¼ cup balsamic vinegar
  • ¼ cup fresh orange juice
  • ¼ cup fresh lemon or lime juice
  • 2 tsp. spicy brown mustard

Directions:

Combine vinegar, orange juice, citrus juice and mustard in a bowl. Whisk together with a fork. Coat meat and marinate in refrigerator for 1-2 hours.

Mango Relish

Ingredients:

  • ½ small mango, diced
  • 2 tbsp. red bell pepper, diced
  • 1 tbsp. red onion, diced
  • 1 tbsp. fresh parsley, finely chopped
  • 1 tbsp. fresh cilantro, chopped
  • 1 tsp. lime zest
  • ½ tbsp. garlic, minced
  • 1 tsp. lime juice

Directions:

Combine all ingredients in medium bowl and chill in refrigerator for 1 hour. Serve over fish.

Savory Quinoa with Vegetables

Ingredients:

  • 1-2 tbsp. extra virgin olive oil
  • 2 cloves fresh garlic, minced
  • ½ medium sweet onion, chopped into large pieces
  • ¼ -½ cup slivered almonds or pine nuts
  • 1 cup fresh red bell pepper, chopped into large pieces
  • 1 cup Ancient Harvest® quinoa
  • 2 cups chicken stock, vegetable stock or water
  • 2 tbsp. fresh basil and/or parsley, finely chopped

Directions:

In a large, deep sauté pan add olive oil, garlic and onion. Sauté on medium heat until onion is translucent. Add quinoa and cook for about 1-2 minutes, stirring occasionally. Add stock; cover and reduce heat to low. Cook until quinoa has absorbed all the liquid (approximately 15-20 minutes; quinoa should fluff with fork). Remove from heat and set aside. Add vegetables and herbs into cooked quinoa. Cover until ready to serve. (The vegetables and fresh herbs will blend with the cooked quinoa but will remain crisp.)

About Quinoa: Quinoa is a gluten-free grain and an excellent source of both soluble and insoluble fiber. It is also high in protein. You can buy quinoa in bulk, but buying it pre-rinsed and dried allows for easier cooking. You may use traditional, red or black quinoa for this recipe.

Tip: This dish is delicious on its own or served with chicken, fish or salad. You may wish to double the recipe and keep leftovers in refrigerator for another meal or snack. Quinoa is gluten-free.

Savory Quinoa with Vegetables

Ingredients:

  • 1-2 tbsp. extra virgin olive oil
  • 2 cloves fresh garlic, minced
  • ½ medium sweet onion, chopped into large pieces
  • ¼ -½ cup slivered almonds or pine nuts
  • 1 cup fresh red bell pepper, chopped into large pieces
  • 1 cup Ancient Harvest® quinoa
  • 2 cups chicken stock, vegetable stock or water
  • 2 tbsp. fresh basil and/or parsley, finely chopped

Directions:

In a large, deep sauté pan add olive oil, garlic and onion. Sauté on medium heat until onion is translucent. Add quinoa and cook for about 1-2 minutes, stirring occasionally. Add stock; cover and reduce heat to low. Cook until quinoa has absorbed all the liquid (approximately 15-20 minutes; quinoa should fluff with fork). Remove from heat and set aside. Add vegetables and herbs into cooked quinoa. Cover until ready to serve. (The vegetables and fresh herbs will blend with the cooked quinoa but will remain crisp.)

About Quinoa: Quinoa is a gluten-free grain and an excellent source of both soluble and insoluble fiber. It is also high in protein. You can buy quinoa in bulk, but buying it pre-rinsed and dried allows for easier cooking. You may use traditional, red or black quinoa for this recipe.

Tip: This dish is delicious on its own or served with chicken, fish or salad. You may wish to double the recipe and keep leftovers in refrigerator for another meal or snack. Quinoa is gluten-free.

Italian Meat Sauce

Ingredients:

  • ½ cup olive oil
  • 2 medium yellow onions, chopped
  • 2 medium carrots, finely chopped
  • 2 stalks celery, finely chopped
  • 1 lb. ground turkey
  • Sea salt and freshly ground black pepper to taste
  • 1½ cups dry red wine, such as Chianti
  • 2 lbs. plum tomatoes, peeled, seeded, and cut into chunks
  • One 6-oz. can tomato paste
  • ½ cup low-sodium beef broth

Directions:

Heat olive oil in large skillet over medium heat. Cook onion, carrots, and celery until just browned (about 10-15 minutes), stirring occasionally. Add ground turkey; cook until no longer pink. Season with salt and pepper. Transfer mixture to slow cooker. Add wine to the pan and cook over high heat until it reduces to half its volume. Pour into crock pot and add tomatoes, tomato paste, and broth. Cover and cook on low for 6 to 8 hours.

Tip: This sauce is delicious when served with spaghetti squash or brown rice pasta!

Nutrition Facts:

Serving size: ¼ recipe; Calories 201; Fiber 2g; Protein 8g.

Butternut Squash Soup

Ingredients:

  • 1 tbsp. olive oil
  • 2 cups chopped onion
  • ½ tsp. ground nutmeg
  • 4 cups butternut squash, peeled and cubed
  • 1 medium apple (cored and peeled)
  • 1½ cups low-sodium chicken stock
  • 1 tsp. sea salt
  • ¼ cup plain yogurt

Directions:

Heat olive oil in large saucepan over medium heat. Add onion and nutmeg; sauté 6 minutes or until tender. Add squash and apple; cook 2 minutes, stirring frequently. Add stock and sea salt, bring to boil; reduce heat and simmer 30 minutes or until squash and apple are tender. Place squash mixture in a blender or food processor and blend until smooth. Return squash mixture to saucepan and cook until thoroughly heated. Ladle into bowls and top with yogurt.

Nutrition Facts:

Serving Size: 1 cup; Calories: 159; Fiber: 5g; Protein: 4g.

Black Bean Soup

Ingredients:

  • 1 tbsp. olive oil
  • ½ cup celery, diced
  • ½ cup onion, diced
  • ¼ cup green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1½ tsp. ground cumin
  • 1 tsp. dried oregano
  • 1 tsp. chili powder
  • 1 tsp. freshly ground black pepper
  • 2 cups low-sodium chicken broth (may also use vegetable broth)
  • 1 cup purified water
  • Three 15-oz. cans low-sodium (or no-salt) black beans, rinsed and drained
  • One 15-oz. can low-sodium stewed or diced tomatoes

Directions:

Heat oil in medium stockpot over medium heat. Add celery, onion, and bell pepper. Cook until tender, approximately 10 minutes. Add garlic and next 4 ingredients; cook 3 minutes. Add broth, water, beans, and tomatoes. Bring to a boil, reduce heat and simmer 15–30 minutes. Serve hot.

Nutrition Facts:

Serving Size: 1 cup; Calories: 345; Fiber: 21g; Protein: 22g.

Chicken and Bean Tortilla Soup

Ingredients:

  • 1 tsp. extra virgin olive oil
  • 1 cup onion, chopped
  • 2 cloves garlic, minced
  • 2 cups cooked, shredded chicken breast (skin removed)
  • 1 cup low-sodium pinto beans
  • 1 tbsp. fresh jalapeño, chopped and seeded
  • 1 tsp. ground cumin
  • 1 tsp. Worcestershire sauce
  • ½ tsp. chili powder
  • Two 14-oz. cans low-sodium chicken broth
  • One 14½-oz. can low-sodium diced, peeled tomatoes
  • 1¼ cups crushed, baked tortilla chips (about 16 chips)
  • ½ cup plain low-fat yogurt (for garnish)

Directions:

Heat olive oil in Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in chicken and all remaining ingredients except tortilla chips and yogurt. Reduce heat; simmer 1 hour. Ladle soup into bowls; top with crushed tortilla chips and a dollop of yogurt.

Nutrition Facts:

Serving Size: 1 cup; Calories: 233; Fiber: 3g; Protein 19g.

Vegetable Bean Chili

Ingredients:

  • 2 tbsp. extra virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, crushed
  • 3 cans diced tomatoes (in juice)
  • One 4-oz. can mild green chilies
  • ½ fresh jalapeño, seeded and finely chopped
  • 2-3 tbsp. chili powder
  • 1 tbsp. cumin
  • 1 tbsp. dried chives
  • 1 bay leaf
  • One 15-oz. can red kidney beans (drained and rinsed)
  • One 15-oz. can black or white kidney beans (drained and rinsed)
  • 1 large green bell pepper (cut into ½-inch pieces)
  • 1 large red bell pepper (cut into ½-inch pieces)
  • 2 ears fresh corn, removed from ear (or 1 cup frozen)
  • Sea salt and freshly ground black pepper to taste
  • ¼ cup fresh cilantro, chopped

Directions:

In a large heavy pot, heat olive oil over medium-high heat. Add onion and garlic and sauté, stirring often, for about 5 minutes (or until onion is translucent). Add tomatoes (with juice), chilies, jalapeño, chili powder, cumin, chives, and bay leaf. Cook over medium heat 10 minutes. Add beans, bell peppers, and corn. Bring to a boil; reduce heat to medium-low. Simmer about 35 minutes, stirring occasionally, until chili is thick. Season to taste with the sea salt and pepper. Stir in cilantro; Ladle into bowls and serve. (Remove bay leaf before serving.)

Nutrition Facts:

Serving size, 1 cup; Calories 258; Fiber: 14g; Protein: 12g.

Vegetable Soup

Ingredients:

  • 2 tbsp. extra-virgin olive oil
  • 2 cups onion, chopped
  • 5 cloves garlic, minced
  • 2 ribs celery, chopped
  • 1 cup green beans, cut into 2-inch pieces
  • ½ cup carrots, cut into ¼-inch pieces
  • 1 medium zucchini, halved lengthwise and sliced into rounds
  • 5 leaves fresh basil
  • 1 tsp. dried oregano
  • 1 tsp. fresh rosemary
  • 4 cups low-sodium vegetable broth
  • 4 cups purified water
  • One 15-oz. can low-sodium light kidney beans, drained
  • 4 cups tomato, seeded and chopped
  • 2 cups green cabbage, shredded
  • 1 tsp. sea salt
  • 1 tsp. freshly ground black pepper

Directions:

Heat oil in large stockpot over medium-high heat. Add onion and garlic and sauté 2 minutes. Stir in celery and next 10 ingredients. Bring to a boil and simmer 30 minutes. Add cabbage, salt, and pepper; cook 5 minutes until cabbage wilts. Serve hot.

Nutrition Facts:

Serving Size: 1 cup; Calories: 87; Fiber: 4g; Protein: 2g.

Tomato Basil Soup

Ingredients:

  • 4 cups tomato, peeled, seeded and chopped
  • 4 cups low-sodium tomato juice
  • ⅓ cup fresh basil leaves, chopped
  • 1 cup low-sodium chicken stock
  • ¼ tsp. sea salt
  • ¼ tsp. freshly ground black pepper
  • ½ cup plain low-fat yogurt

Directions:

Combine tomato and tomato juice in large saucepan; bring to a boil. Reduce heat; simmer uncovered 30 minutes. Place tomato mixture and basil (leaving a few fresh leaves for garnish) in a blender or food processor; process until smooth. Return pureed mixture to pan; add chicken stock, sea salt, and pepper. Add yogurt, stirring with a whisk. Cook over medium heat until thick (about 5 minutes). Serve hot; garnish with remaining basil.

Nutrition Facts:

Serving Size: 1 cup; Calories: 49; Fiber: 2g; Protein: 3g.

‡These statements have not been evaluated by the FDA. The material on this page is for consumer informational and educational purposes only, under section 5 of DSHEA.

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