Recipes

Soup:

Ultimate Vegetable Bullion Broth: (click to expand) Gluten Free Ultimate Vegetable Bullion Broth
  • Author:
  • This recipe makes a delicious bullion for freezing & then using as a replacement for cartons of vegetable broth. A single batch can save lots and lots of money!
    Ingredients:
  • 3 Tbs Canola Oil
  • 1 Medium (12 oz) Onion
  • 3 Carrots (12 oz)
  • 2 Ribs Celery (186g)
  • 2/3 cup Red Bell Pepper (100g), chopped
  • 2 Tbs Tomato Paste
  • 8 oz Button Mushrooms, sliced
  • 3 Dried Shiitake Mushroom (9g), soaked & finely chopped
  • 6 Cloves Garlic (36g)
  • 2 Bay Leaves
  • 2 Tbs Regular Iodized Salt (13,952 mg Sodium)
  • 1 tsp Paprika
  • 1 tsp Thyme
  • 1/2 tsp Oregano
  • 1/2 tsp Marjoram
  • 1/2 tsp Rosemary
  • 1/4 tsp Sage
  • 1/4 tsp Turmeric
  • 1/8 tsp Celery Seed
  • Chive Stems / Green Onions (30g)
  • 1/4 cup Fresh Parsley (23g), chopped
  • 1 Tbs Miso Paste (810 mg Sodium)
  • 1/2 tsp Black Pepper
  1. Heat oil in large pan. Add all chopped vegetables except chives & parsley. Sprinkle on salt & sauté until vegetables soften.
  2. Add all remaining ingredients except miso & black pepper. Continue to sauté, stirring frequently, until all water has evaporated and vegetables are slightly brown. Remove bay leaves.
  3. Transfer to high speed blender. Add miso & black pepper. Purée into ultra smooth paste with no large particles.
  4. Scoop out & add to silicone ice cube trays. Make sure to press out air bubbles. Should make about 30 cubes at 1.25" in size.
  5. Place in freezer until needed. Use 1 cube along with 1 quart of water to create vegetable broth.
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  • Yield: 30 Cubes (makes 30 quarts!)
  • Fat: 0.1g (Sat Fat per cube)
    Sodium: 389mg (per cube)
    Calories: 22 (per cube)
    Fiber: 0.7g (per cube)
Black Eyed Pea Vegetable Soup: (click to expand) Gluten Free Black Eyed Pea Vegetable Soup
  • Adapted by:
  • This vegan, low sodium, plant-based soup is prepared from scratch in a single pot.
    Ingredients:
  • 3 cups Black Eyed Peas, soaked overnight
  • 2 14oz cans Diced Tomatoes
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  • 2 cups Filtered Water
  • 2 Large Celery Ribs (8oz), diced
  • 3 cups Carrots (16oz), diced
  • 1 Medium Onion (12oz), diced
  • 3 Garlic Cloves, minced
  • 2 Tbs Dried Parsley
  • 1/2 tsp Black Pepper
  • 1/2 tsp Dried Basil
  • 1/2 tsp Dried Thyme
  • 2 Tbs Apple Cider Vinegar
  • 1/2 tsp Iodized Salt (1163mg Sodium)
  1. Soak beans overnight in 9 cups of water. Then drain & rinse beans.
  2. Heat up 1/2 cup water in large stock pot on medium heat. Add onions, carrots & celery. Water sauté for 5 minutes.
  3. Add garlic & parsley. Stir & sauté for 10 minutes.
  4. Add black pepper, thyme, basil, beans & tomatoes. Pour in broth & water. Stir.
  5. Cover & bring to boil. Simmer on low 40 minutes, covered, stirring every 10 minutes.
  6. Add vinegar & salt. Stir. Cook uncovered 2 minutes.
  7. Serve with whole grain bread.
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  • Yield: 4 Quarts (8 servings)
  • Fat: 0g (Sat Fat per serving)
    Sodium: 220mg (per serving)
    Calories: 280 (per serving)
    Fiber: 11.8g (per serving)
Sweet Potato Spinach Corn Chowder: (click to expand) Gluten Free Sweet Potato Spinach Corn Chowder
  • Adapted by
  • This is a completely vegan, gluten free, plant-based chowder, prepared from scratch.
    Ingredients:
  • 1 cup Raw Cashews
  • 6 cups low sodium Vegetable Broth (840mg Sodium)
  • 1 medium/large Onion, chopped
  • 5 medium Sweet Potatoes, peeled HALF: diced into 3/8"-1/2" cubes
  • 1 stalk Celery, finely chopped
  • 2 cups wilted, fresh organic leaf Spinach (15 oz dry weight)
  • 2 cups Corn
  • 1/2 tsp Turmeric
  • 1 Tbs Curry Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • Black Pepper to taste
  1. Soak cashews in warm water for 1 hour then drain & set aside.
  2. Cut 2 1/2 potatoes into large chunks, placing into cassarole dish. Add 1/2 coarsely chopped onion. Pour in 2 cups of broth. Cover with lid & microwave 25 minutes or until soft.
  3. Chop remaining 1/2 of onion & cube potatoes. Place into pot, adding broth & turmeric. Bring to boil, cooking until potatoes are soft & easily pierced with fork.
  4. Add microwaved potatoes, onion & broth along with cashews to high-speed blender. Add 1 or 2 cups of broth from pot. Puree until smooth.
  5. Pour cashew mixture into pot & stir.
  6. Add celery to pot & simmer 5 minutes.
  7. Add corn, greens & curry. Stir gently, heating thoroughly & serve.
  • NOTE: Chopping raw sweet potatoes into cubes is not easy. That's why the half that gets blended is microwaved in large chunks. It saves lots of effort!
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  • Yield: 4-5 Quarts (8-10 servings)
  • Fat: 1.1g (Sat Fat per serving)
    Sodium: 301mg (per serving)
Low Fat Creamy Broccoli Potato Soup: (click to expand) Gluten Free Low Fat Creamy Broccoli Potato Soup
  • Author:
  • This is a completely vegan, gluten free, plant-based broccoli potato soup, prepared from scratch. It is thick and hearty but low in fat and sodium!
    Ingredients:
  • 1 cup Raw Cashews
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 10 cups Broccoli Florets, chopped finely
  • 3 medium Broccoli Stalks (12oz) (without florets), quartered lengthwise
  • 4 medium Yukon Gold Potatoes (36oz), cubed
  • 1 large Onion (16oz), chopped
  • 2 Celery Ribs, finely chopped
  • 1 tsp dried Basil
  • 1 tsp dried Parsley
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Iodized Lite Salt (580mg sodium)
  • 1/2 tsp dried Thyme
  • 1/2 tsp ground Black Pepper
  • 1/2 tsp Dill Weed
  • 1/4 tsp Turmeric
  • 1/2 cup Nutritional Yeast
  • 1/4 cup Better Than Bacon
  1. Soak cashews in one cup vegetable broth for one hour.
  2. Chop broccoli (at least 45 minutes in advance). Reserve 3 stalks & discard any that remain.
  3. Chop onion. Cut four medium potatoes into 1 inch pieces.
  4. In large pot, water sauté onion & celery until translucent. Add 7 cups of vegetable broth.
  5. Add potatoes & broccoli stalks, salt & all spices except nutritional yeast.
  6. Bring to boil. Then simmer on low, covered, until tender, 25 minutes.
  7. Transfer broccoli stalks, half of potatoes & 4 cups broth to high-speed blender. Add 2 cups broccoli florets, nutritional yeast, cashews & broth. Blend until smooth & pour into pot.
  8. Add remaining florets & cook on low until just barely tender & bright green.
  9. Stir thoroughly & serve.
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  • Yield: 4.5 Quarts (9 servings)
  • Fat: 1.4g (Sat Fat per serving)
    Sodium: 299mg (per serving)
    Potassium: 1394mg (per serving)
    Calories: 265 (per serving)
    Fiber: 8.3g (per serving)
Meatless Tempeh Chili: (click to expand) Gluten Free Meatless Tempeh Chili
  • Author:
  • This plant-based soup chili features a SIX types of legumes! The tempeh has a unique texture that adds a little extra hardiness.
    Ingredients:
  • 1 Onion (12 oz), chopped
  • 2 ribs Celery, chopped (149mg sodium)
  • 8 oz Tempeh
  • 4 cloves Garlic, minced
  • 3/4 cup Red Bell Pepper, chopped
  • 3/4 cup Green Bell Pepper, chopped
  • 8oz mild Roasted Green Chiles, chopped
  • 1 15oz cans Diced Tomatoes, No Salt Added (53mg sodium)
  • 1 15oz cans Tomato Sauce, No Salt Added (105mg sodium)
  • 3/4 cup Black Lentils, dry
  • 2 15oz cans Red Kidney Beans, with juice (875mg sodium)
  • 1 15oz can Pinto Beans, with juice (420mg sodium)
  • 1 15oz can White Beans, with juice (315mg sodium)
  • 1 15oz can Black Beans, with juice (455mg sodium)
  • 1 Tbs Chili Powder
  • 1 Tbs Paprika
  • 2 tsp Ground Cumin
  • 1 tsp Dried Oregano
  • 1 tsp Smoked Paprika
  • 1/4 tsp Black Pepper
  • 1/4 tsp Iodized Salt (575mg sodium)
  • 1/4 tsp Iodized Lite Salt (290mg sodium)
  • 1 Bay Leaf
  1. In non-stick pan, brown tempeh on medium high heat, then set aside.
  2. In stock pot, add onions, celery & 1/2 cup water. Cook for 5 minutes stirring frequently.
  3. Add garlic & spices. Cook for 1 additional minute.
  4. Add lentils, beans, tempeh, tomatoes & peppers. Bring to boil. Reduce heat to low & simmer, covered for 45 minutes.
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  • Yield: 4 Quarts (8 servings)
  • Sat Fat: 0.6g (per serving)
    Sodium: 403mg (per serving)
    Calories: 387 (per serving)
    Fiber: 22.3g (per serving)
Ginger Shiitake Miso Soup with Soba Noodles: (click to expand) Ginger Shiitake Miso Soup with Soba Noodles
  • Author:
  • This vegan, miso soup is full of goodness but lower in sodium than typical recipes!
    Ingredients:
  • 1/2 Tbs Sesame Oil (4.67g Fat / 0.8g Sat Fat)
  • 1/2 cup Onion, finely-minced
  • 1/8 tsp Crushed Red Pepper Flakes
  • 2 tsp fresh Garlic, minced
  • 1 Tbs fresh Ginger, minced
  • 1 Tbs lite Soy Sauce (270mg Sodium)
  • 4 cups (16 oz) low sodium Vegetable Broth (560mg Sodium)
  • 2 Tbs Eden Foods Organic Miso Genmai (840mg Sodium)
  • 2 tsp toasted sesame seed paste
  • 7oz Soba Soft Stir-Fry Noodles (KAME)
  • 1 cup fresh Shiitake Mushroom Caps, quartered
  • 1 cup (packed) Kale Leaves, roughly-chopped
  • 7oz Firm Tofu, pressed & cubed
  • 1/2 cup Scallions, chopped
  • Broccoli Sprouts (small handful)
  • Black Pepper, to taste
  1. Divide tofu between 2 soup bowls.
  2. Heat oil in large pot over medium heat. Add red pepper flakes, onion, garlic & ginger. Cook until vegetables are softened.
  3. Add stock, cover & bring to boil.
  4. Remove lid, & simmer uncovered for 5 minutes.
  5. Add mushrooms & kale cooking for a final 5 minutes, to soften.
  6. Add soba noodles to broth, during last minute of cooking.
  7. Ladle 1/2 cup of broth into small bowl. Add soy sauce. Stir in miso & sesame seed paste until dissolved. Pour miso broth into pot & gently heat for 1 or 2 minutes (but don’t boil).
  8. Ladle into serving bowls. Sprinkle with scallions & sprouts. Serve warm.
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  • Yield: 2 Servings
  • Fat: 0.4g (Sat Fat per serving)
    Sodium: 835mg (per serving)
Moroccan Vegetable Lentil Soup: (click to expand) Gluten Free Moroccan Vegetable Lentil Soup
  • Author:
  • This vegan plant-based soup is prepared from scratch in a single pot and the flavors all come together quite nicely!
    Ingredients:
  • 1/2 cup Filtered Water
  • 1 cup Celery, diced
  • 1 Onion (11 oz), diced
  • 4 Garlic Cloves, minced
  • 1 Tbs Ginger, finely chopped
  • 6 cups (27 oz) Butternut Squash, diced into 3/4” cubes (or Acorn Squash or Sweet Potato)
  • 1 Apple, peeled & diced
  • 4 cups Kale, chopped
  • 1 1/2 cups Green Lentils
  • 1 - 14.5 oz can Tomato Sauce
  • Zest of 1 Lemon + Juice of 1/2 Lemon
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 2 tsp Onion Powder
  • 1 1/2 tsp Cumin
  • 1 1/2 tsp Coriander
  • 1 1/2 tsp Curry Powder
  • 1 tsp Smoked Paprika
  • 1/2 tsp Chili Powder
  • 1/2 tsp Iodized Salt (1163mg sodium)
  • 1/4 tsp Black Pepper
  • 1/4 tsp Allspice
  • 1/4 tsp Cinnamon
  • 1/4 tsp Cardamom
  • 1/8 tsp Nutmeg
  1. Heat water in large pot.
  2. Add onion, celery & spices to pot. Water sauté for 5 minutes.
  3. Add garlic & ginger. Cook for 2 additional minutes.
  4. Add remaining ingredients, except kale. Bring to simmer & cook on medium for 15 minutes, covered.
  5. Mix in kale & cook on low for 20 minutes, covered.
  6. Soup is ready once lentils are soft.
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  • Yield: 4 Quarts (8 servings)
  • Fat: xxg (per serving)
    Sodium: 285mg (per serving)
Roasted Bell Pepper Soup: (click to expand) Gluten Free Roasted Bell Pepper Soup
  • Author:
  • This vegan plant-based soup is prepared from scratch in a single pot and the flavors all come together quite nicely!
    Ingredients:
  • 1 Onion (12 oz), chopped
  • 2 Ribs Celery (4 oz), chopped
  • 3 Cloves Garlic, minced
  • Fire Roasted Tomatoes, chopped (15 oz)
  • 3 cups Roasted Bell Peppers w/ Juice, chopped (25 oz)
  • 2 cups low sodium Vegetable Broth (280mg sodium)
  • 1 cup Soy Milk Unsweetened (75mg sodium / 350mg potassium)
  • 1 Medium Yukon Potato (9.5 oz), peeled & diced
  • 1/2 Tbs expeller-pressed Organic Canola Oil
  • 2 Tbs Nutritional Yeast
  • 1/2 tsp dried Oregano
  • 1/4 tsp dried Marjoram
  • 1/4 tsp dried Thyme
  • 1/4 tsp dried Basil
  • 1/2 tsp Iodized Salt (1163mg sodium)
  • 1/8 tsp Black Pepper
  • 1 tsp Brown Sugar
  1. Sauté onion & celery in canola oil until soft.
  2. Add minced garlic & simmer for 30 seconds.
  3. Add tomatoes, peppers, diced potato & spices.
  4. Add broth & soy milk. Stir to combine.
  5. Cover & bring to low boil. Simmer 15 minutes.
  6. Remove lid & check potatoes. Once potatoes are soft, blend using immersion blender until smooth.
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  • Yield: 4 Pints (8 servings)
  • Fat: xxg (Sat Fat per serving)
    Sodium: 190mg (per serving)
Southwestern Tortilla Soup: (click to expand) Gluten Free Southwestern Tortilla Soup
  • Author:
  • This is a super quick dinner for two. Other than the spinach (which can be frozen), you simply need some dried and canned goods. No need for fresh produce! Easy to scale up as well if you have unplanned guests.
    Ingredients:
  • 1 15-oz can Sweet Corn, No Salt Added (35mg Sodium)
  • 1 15-oz can Dice Tomatoes, No Salt Added (53mg Sodium)
  • 1 15-oz can Black Beans, Low Sodium (455mg Sodium)
  • 1.5oz Soy Curls, broken into small pieces
  • 2oz Spinach
  • 1 Tbs Fajita / Taco Seasoning
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Flakes
  • 1/2 tsp Dried Parsley
  • 1/2 cup Filtered Water
  1. Empty all cans, including juice, into medium pot. Add all remaining ingredients & stir.
  2. Bring to boil on medium heat. Then lower heat & simmer for 10 minutes.
  3. Serve with tortilla strips or simply as-is.
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  • Yield: 3 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 272mg (per serving)
Curried Potatoes & Chickpeas: (click to expand) Gluten Free Curried Potatoes & Chickpeas
  • Adapted by
  • This vegan potato chickpea curry is a thick, hearty soup.
    Ingredients:
  • 1 Tbs Expeller-pressed Organic Canola Oil (15g Fat / 1g Sat Fat)
  • 20oz Potatoes, 1/4" cubes
  • 1/4 tsp Iodized Salt (581mg Sodium)
  • 14.5oz Diced Tomato
  • 1 15-oz can Garbanzo Beans, Low Sodium, with juice (455mg Sodium)
  • 1 Tbs Dehydrated Diced Onion, hydrated with 3 Tbs hot water
  • 1/2 Tbs Garlic, finely chopped
  • 1/2 Tbs Ginger, finely chopped
  • 2 tsp Cumin Powder
  • 2 tsp Coriander Powder
  • 1 tsp Chili Powder
  • 1/2 tsp Curry Powder
  • 1/2 tsp Turmeric Powder
  • 1/8 tsp Cinnamon
  • 1 Tbs dried Fenugreek Leaves
  • 1 cup Filtered Water
  • 1/8 tsp Black Pepper
  • 2oz Spinach
  1. Soak diced onion in 3 Tbs hot water.
  2. Heat oil in wok on medium high heat. Add potatoes & salt. Stir occasionally, cooking until lightly browned. Turn off heat.
  3. In medium pot, add 1/4 cup water, chopped ginger, garlic & onion. Cook & stir until onions start to brown.
  4. Add spices (except black pepper & fenugreek leaves). Stir for 1 minute. Add dash of water to avoid burning spices.
  5. Add tomatoes & stir, cooking down into paste.
  6. Transfer potatoes from wok. Add garbanzo beans, 1 cup water, spinach, black pepper, fenugreek leaves & stir.
  7. Bring to boil on medium heat. Then lower heat & simmer for 10 minutes, covered.
  8. Check potatoes to make sure they're soft. Serve.
  • Prep time:
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  • Yield: 3 servings (1 1/2 Quarts)
  • Fat: xxg (per serving)
    Sodium: xxmg (per serving)
Zucchini Soup: (click to expand) Gluten Free Zucchini Soup
  • Author:
  • The zucchini never stop! Here's a delicious Summer time soup recipe that easily uses up a couple pounds of that prolific producer!
    Ingredients:
  • 1 Onion (12 oz), finely chopped
  • 2 Carrots (8 oz), diced
  • 1 Celery Rib, chopped
  • 4 Cloves Garlic, minced
  • 1 Tbs Chives
  • 1/2 tsp dried Basil
  • 1/2 tsp Italian Seasoning
  • 1/4 tsp dried Thyme
  • 1/4 tsp Black Pepper
  • 2 medium Zucchinis (40 oz), sliced
  • 2 15oz cans Cannellini Beans, with juice (630mg Sodium)
  • 1 qt Low Sodium Vegetable Broth (560mg Sodium)
  • 2 Tbs Nutritional Yeast
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 3/4 cup Arborio Rice
  1. Heat 1/2 cup water in pot on medium-high heat. Add carrot, onion, garlic, chives, celery, thyme, basil, Italian seasoning. Water sauté until onion is soft.
  2. Add zucchini, beans, broth, nutritional yeast & salt.
  3. Bring soup to boil. Add rice. Reduce heat & simmer, covered for 20 minutes.
  4. Serve with bread or top with croutons.
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  • Yield: 8 Servings (4 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 293mg (per serving)
Chickenless Noodle Soup: (click to expand) Gluten Free Chickenless Noodle Soup
  • Author:
  • This is a hearty, delicious vegan soup that has all of the flavor of traditional chicken noodle soup.
    Ingredients:
  • 1 cup Soy Curls (dry), soaked in 2 cups water for 20 minutes
  • 1 Medium Onion (11oz), diced
  • 2 Cloves Garlic, minced
  • 2 Celery Ribs, diced
  • 2 Carrots (8oz), diced
  • 1 qt low sodium Vegetable Broth (560 mg Sodium)
  • 1.5 cups Filtered Water
  • 1 tsp Dried Parsley
  • 1 tsp Dried Thyme
  • 1/2 tsp Black Pepper
  • 1/4 tsp Rosemary
  • 1/8 tsp Oregano
  • 1/8 tsp Smoked Paprika
  • 1 Bay Leaf
  • 1 Tbs Low Sodium Tamari (700 mg Sodium)
  • 4 oz Pad Thai Brown Rice Noodles, broken into 2 inch pieces
  1. Sauté onions & garlic in 1/4 cup water for 5 minutes.
  2. Add celery & carrots. Cook for 5 minutes.
  3. Add broth, spices, tamari & soy curls. Bring to boil, cover & simmer on low for 25 minutes.
  4. Add noodles to soup & simmer uncovered for 5 minutes.
  • Prep time:
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  • Yield: 4 Servings (2 Quarts)
  • Fat: 2.2g (Sat Fat per serving)
    Sodium: 332mg (per serving)
    Calories: 185 (per serving)
    Fiber: 2.6g (per serving)
Potato Kale Soup: (click to expand) Gluten Free Potato Kale Soup
  • Author:
  • This plant-based potato & kale soup is healthy and delicious.
    Ingredients:
  • 2 Onions (24 oz), finely chopped
  • 2 cups Carrot (10 oz), diced small
  • 6 Cloves Garlic, minced
  • 2 Celery Ribs (186g), sliced thin on the bias
  • 6 medium Yellow Potatoes (64 oz), 1" cubes
  • 4 15oz cans Cannellini Beans, with juice (1260mg Sodium)
  • 4 cups Kale (7 oz), chopped
  • 2 qt low sodium Vegetable Broth (1110mg Sodium)
  • 1/4 cup Nutritional Yeast
  • 1/4 cup Better Than Bacon (60mg Sodium)
  • 2 Tbs Parsley, chopped
  • 2 Bay Leaves
  • 1 Tbs Lemon Juice
  • 1 tsp dried Basil
  • 1 tsp dried Thyme
  • 1 tsp Black Pepper
  • 1/2 tsp Iodized Lite Salt (580mg sodium)
  • 1/2 tsp Smoked Paprika
  1. Heat 1/2 cup water in large stock pot on medium-high heat. Add carrot, onion & garlic. Water sauté for 10 minutes on medium high heat.
  2. Add celery, potato, beans, broth & all spices.
  3. Cover with lid & bring soup to boil on high heat. Reduce heat to low & simmer for 15 minutes. Stir pot every 5 minutes.
  4. Add kale & continue to cook 20 minutes more.
  5. Check potatoes to make sure they're tender. Serve.
  • Prep time:
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  • Yield: 14 Servings (7 Quarts)
  • Fat: 0.1g (Sat Fat per serving)
    Sodium: 297mg (per serving)
    Calories: 261 (per serving)
    Fiber: 10g (per serving)
Butternut Squash Soup: (click to expand) Gluten Free Butternut Squash Soup
  • Adapted by:
  • This is a creamy plant-based butternut squash soup.
    Ingredients:
  • 1 Butternut Squash (48 oz), peeled & seeded, cut in 1" chunks
  • 1 Apple, coarsely chopped
  • 1 Onion (10oz), coarsely chopped
  • 2 tsp expeller-pressed Organic Canola Oil
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/2 tsp Black Pepper
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  1. Preheat oven to 425 F.
  2. Place squash, apple & onions on 2 silicone-lined baking sheets. Drizzle with oil, salt & pepper. Toss to coat, then spread out evenly.
  3. Roast for 40 minutes, turning once halfway through.
  4. Allow to cool enough for handling. Place in high speed blender. Add broth. Blend until soup becomes rich & creamy.
  5. Transfer to medium pot. Heat on medium heat until hot. Serve.
  • Prep time:
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  • Yield: 8 Servings (2 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 214mg (per serving)
Vegetable Minestrone: (click to expand) Vegetable Minestrone
  • Author:
  • This is a super hardy, flavorful vegetable minestrone soup.
    Ingredients:
  • 1 cup Ditalini Pasta, dry
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 1 15oz can Cannellini Beans, with juice (315mg Sodium)
  • 1 15oz can Sweet Corn (No Salt Added), drained
  • 1 15oz can Cut Green Beans (No Salt Added), drained
  • 1 15oz can Tomato Sauce (No Salt Added)
  • 4 cups Kale, torn off stem
  • 1 Onion (11oz), sliced into thin wedges
  • 2 Carrots (8oz), chopped
  • 2 Celery Ribs, chopped
  • 4 Garlic Cloves, finely chopped
  • 2 Tbs Nutritional Yeast
  • 1 tsp Dried Parsley
  • 1 tsp Paprika
  • 1 tsp Dried Basil
  • 1 tsp Dried Thyme
  • 3/4 tsp Iodized Salt (1744mg Sodium)
  • 1/2 tsp Dried Rosemary
  • 1/2 tsp Crushed Black Pepper
  • 1/4 tsp Dried Oregano
  1. Heat up large stock pot on medium heat. Add onions, carrots & celery. Pour in 1/2 cup water. Water sauté for 5 minutes.
  2. Add garlic & parsley. Stir & sauté for 10 minutes.
  3. Add all spices & tomato sauce. Stir. Pour in broth & corn. Bring to boil.
  4. Add pasta & boil for 10 minutes, uncovered. Be sure to stir every 2 minutes to prevent pasta from sticking to bottom of pot.
  5. Add kale, green beans & cannellini beans. Reduce heat to low & simmer 5 minutes, uncovered. Serve.
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  • Yield: 8 Servings (4 Quarts)
  • Fat: 0.2g (Sat Fat per serving)
    Sodium: 397mg (per serving)
    Calories: 234 (per serving)
    Fiber: 8.3g (per serving)
Hearty Green Lentil Stew: (click to expand) Gluten Free Hearty Green Lentil Stew
  • Author:
  • This is a super hardy, lentil stew.
    Ingredients:
  • 2 cups Green Lentils
  • 6 cups Filtered Water (to soak lentils)
  • 3 Tbs Expeller-pressed Organic Canola Oil
  • 1 Medium Onion (11 oz), chopped
  • 3 Celery Ribs, chopped
  • 2 Carrots (8 oz), chopped
  • 1 cup, heaping (6 oz) Red Bell Pepper, chopped
  • 3/4 tsp Iodized Salt (1744mg Sodium)
  • 4 Large Garlic Cloves, finely chopped
  • 16oz Tomato Sauce
  • 6 cups Filtered Water
  • 2 tsp Oregano
  • 2 tsp Thyme
  • 1 tsp Ground Cumin
  • 1/2 tsp Chili Powder
  • 4 cups Spinach (4 oz), coarsely chopped
  • 3 Tbs Fresh Parsley, finely chopped
  • 1/2 tsp Black Pepper
  1. Soak lentils for 2 hours. Drain, rinse & set aside.
  2. Heat oil in large stock pot on medium high heat. Add onion, carrot, celery, red bell pepper & salt. Sauté for 7 minutes.
  3. Add garlic. Sauté for 2 minutes.
  4. Add tomato sauce, lentils, water, oregano, thyme, cumin & chili powder. Mix well, cover w/ lid & bring to vigorous boil. Reduce heat to low & cook for 1 hour.
  5. Check lentils for softness. If needed, cook longer. Once softened, lightly mash lentils w/ potato masher.
  6. Stir well. Increase heat to medium high & bring to gentle boil.
  7. Add spinach & parsley. Cook for 2 minutes. Turn off heat. Add black pepper. Mix well. Serve with bread.
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  • Yield: 6 Servings (3 Quarts)
  • Fat: 0.6g (Sat Fat per serving)
    Sodium: 385mg (per serving)
    Calories: 334 (per serving)
    Fiber: 14.1g (per serving)
White Bean Cabbage Soup: (click to expand) Gluten Free White Bean Cabbage Soup
  • Author:
  • This is a flavorful, cabbage soup.
    Ingredients:
  • 12 oz Dried White Beans
  • 5 cups Filtered Water
  • 3 Tbs Expeller-pressed Organic Canola Oil
  • 1 Large Onion (16 oz), chopped
  • 30 oz Yellow Potatoes, chopped into 1" cubes
  • 1/2 tsp Iodized Salt (1163mg Sodium)
  • 6 Large Garlic Cloves, finely chopped
  • 1 tsp Turmeric
  • 1 tsp Curry Powder
  • 1 tsp Ground Black Pepper
  • 1/2 tsp Chili Powder
  • 15oz Tomato Sauce
  • 24 oz Cabbage, chopped into thin, 2" ribbons
  • 3 Carrots (12 oz), thinly chopped
  • 2 qt low sodium Vegetable Broth (936mg Sodium)
  • 1 Tbs Lemon Juice
  • 1 tsp Dried Dill Weed
  1. Soak beans overnight in 2 qts water. Discard old water.
  2. Place beans in large pot & cover with 5 cups of water. Add sprig of rosemary & bay leaf. Boil on high, covered, skimming off foam. Check after 15 mins & continue to check beans every 5 mins until soft (~20 mins). Turn off heat, remove herbs & set aside.
  3. Heat oil in wok on medium high heat. Add onion, potatoes & salt. Sauté on medium heat until onion & potatoes start to brown, about 15 minutes.
  4. Add garlic. Cook for 2 minutes.
  5. Add spices & cook for 1 minute. Transfer contents to pot with beans.
  6. Add cabbage, carrots, tomato sauce & broth. Mix well. Cover & bring to vigorous boil. Cook on medium-low for 15 minutes. Make sure potatoes are soft.
  7. Uncover. Add lemon juice & dill. Mix well & cook for 2 minutes. Serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 10 Servings (5 Quarts)
  • Fat: 0.5g (Sat Fat per serving)
    Sodium: 277mg (per serving)
    Calories: 283 (per serving)
    Fiber: 11g (per serving)
Creamy Potato Corn Chowder: (click to expand) Gluten Free Creamy Potato Corn Chowder
  • Author:
  • This is a low fat, creamy chowder full of corn & healthy starches.
    Ingredients:
  • 1 Tbs Expeller-pressed Organic Canola Oil
  • 3 Carrots (12 oz), thinly chopped
  • 1 Medium Onion (11 oz), chopped
  • 1 Large Celery Rib (4oz), diced
  • 3 Garlic Cloves, minced
  • 1/2 cup Red Lentils, rinsed
  • 32 oz Red Potatoes, chopped into 1" cubes
  • 2 1/2 cups Frozen, Super Sweet Corn (12 oz)
  • 1 qt low sodium Vegetable Broth (389mg Sodium)
  • 2 cups Soy Milk Unsweetened (160mg Sodium)
  • 1/4 cup Nutritional Yeast
  • 2 Tbs Dried Chives
  • 1 Tbs Dried Parsley
  • 1 tsp Paprika
  • 1/2 tsp Dill
  • 1/2 tsp Basil
  • 1/2 tsp Black Pepper
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Iodized Salt (1163mg Sodium)
  1. Heat up oil in large stock pot on medium high heat. Add carrots, celery, onions & garlic. Sauté for 10 minutes.
  2. Add remaining ingredients to large stock pot.
  3. Cover & bring to boil on high heat. Simmer on low 40 minutes, covered.
  4. Make sure potatoes are soft, mix well & serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 6 Servings (3 Quarts)
  • Fat: 0.6g (Sat Fat per serving)
    Sodium: 372mg (per serving)
    Calories: 326 (per serving)
    Protein: 14g (per serving)
    Fiber: 10.4g (per serving)