9-Bean Veggie Soup

veggie 9 bean soup

Beans are a great way to increase fibre and satiety in vegetable based meals. This soup is packed with flavour from the various veggie ingredients and spices… ohhhhhhh I LOVE soup. Such a great way to warm up in the cold weather that is coming our way. It is also great to make a large batch like this and freeze individual serving sizes to heat up for lunches or dinners throughout a busy work week. This will help you avoid snacking while preparing dinner… because it will be ready for you when you are home 🙂

This recipe serves ~6 people.
In a large soup pot on low-medium heat, combine the following:
1 carton Campbell’s vegetable broth (or chicken broth)
1 carton full of water
1/3 cup 9-bean mix from Costco (substitute for one can of rinsed/drained can of mixed beans if you cannot find the bean mix!)
1 can (796mL) diced tomatoes
1 small cabbage, chopped/diced

In a large skillet on medium-high heat, saute the following in 2 tbsp olive oil:
1 red onion, diced/chopped
1 cup chopped mushrooms
1/2 cup chopped yellow pepper
1 large carrot, chopped
1 butternut squash (microwave to soften for 4 minutes – then dice and chop into cubes)
1 garlic clove, crushed

After the vegetables have been softened/sauteed for ~10 minutes, add them into to the soup pot.

Add spices:
1 tsp italian seasoning
1/2 tsp basil
1 clove garlic, crushed
2 bay leaves
1 tsp parsley
1/2 tsp garlic salt
1/4 tsp onion powder
+ground pepper and salt
+ 2 tbsp nutritional yeast (substitute for parmesan cheese if you do not have this ingredient).

Bring soup to a boil. Then allow to simmer on low for ~4 hours. The longer it simmers – the more the flavours come out!

Enjoy 🙂

veggie 9-bean soup

Kale Sweet Potato Chicken Soup

Sweet Potato Kale Chicken soup

Ingredients:
1 package lean ground chicken
1 carton Campbell’s chicken broth
1 carton of water
3 garlic cloves
1 red onion, chopped
2 large sweet potatoes, chopped/diced
1 cup canned chickpeas, rinsed/drained
1 large carrot, chopped
1/2 small white onion, chopped
2 bay leaves
2 tbsp parmesan cheese
1 tsp basil
1 tsp italian
5 kale leaves, chopped off the stem
1/2 tbsp fresh thyme

Directions:
1. Soften the sweet potatoes in the microwave to save cooking time. (puncture with a fork and microwave for ~2 1/2 minutes…until softened).
2. In a large skillet, saute the onion, sweet potato, and carrot in ~2 tbsp olive oil and 2 crushed garlic cloves for ~10 minutes (until softened).
3. While this is cooking, in a large soup pot – add in the carton of chicken broth, carton of water, and chickpeas and turn onto medium heat.
4. Remove the vegetables from the skillet and add them to the pot after they have cooked for ~10 minutes.
5. Now in the large skillet, add 1-2 tbsp olive oil, 1 crushed garlic clove, and the lean ground chicken. Cook the chicken until browning (no pink throughout) ~15 minutes with regular mixing.
6. Add the chicken to the pot when it is thoroughly cooked.
7. Add the spices, parmesan, and fresh thyme to the pot.
8. Bring the soup mixture to a boil.
9. Once boiled, add the chopped kale leaves and allow to simmer for at least one hour.
10. Add pepper and salt to taste… and enjoy 🙂

xo
B

Carrot Ginger Soup

Carrot Ginger Soup 2

Ingredients:
8 large carrots, skinned, chopped
3.5 cups chicken broth (or vegetable)
2 white onions, chopped
1.5 tbsp minced ginger
1 clove garlic, crushed
Pinch of nutmeg
Ground pepper and salt to taste.

Directions:
1. Put chopped carrots in a small pot with water and bring to a boil. Allow to cook thoroughly until soft throughout. When soft, drain the carrots.
2. In a large soup pot, combine chicken broth and onions and bring to a boil. Once boiled, lower to medium heat and add in the cooked carrots.
3. Using an immersion blender, blend the soup mixture until you reach an even puree consistency.
4. Stir in the ginger, garlic, nutmeg, pepper & salt.
5. Allow to simmer on low for ~2 hours.

Carrot Ginger Soup 1

Vegetable Bean Soup

veggie soup

Combine in a large pot:
1 carton (900mL) Vegetable or Chicken Broth
1 large can diced tomatoes (796mL)
1 red onion, chopped
1 white onion, chopped
1/2 large sweet potato, diced
1 large carrot, skinned & chopped
2 cloves garlic, crushed
1 can (540mL) kidney beans
1/2 cup mushrooms, chopped
1 tsp Italian seasoning
1/4 cup “9-Bean Soup” Lentils (can find at costco)
1/2 cup spinach leaves
1/4 cup Parmesan Cheese

Directions:

1.Combine ingredients in order as given and stir.
2. Bring to a boil, stir regularly.
3. Then allow to sit on low for at least an hour, stir occasionally. The flavours will all blend nicely.
4. Enjoy a nice warm bowl of soup 🙂

Chicken Kale Quinoa Soup

kale soup
Ingredients:
Chicken Meatballs:
1 package ground chicken
1/4 cup egg whites
1 tbsp italian seasoning
1 garlic clove, crushed

For the soup:
1 tbsp italian seasoning
1 carton Campbell’s Vegetable Broth
1/2 cup sprouted Tru Roots quinoa
1 large red onion, chopped
1 1/2 cups chopped grape tomatoes
2 bay leaves
2 garlic gloves, crushed

Instructions:
1. Start by making the chicken meatballs. Combine all ingredients and mix.
2. Heat a skillet on medium with 1 tbsp of olive oil.
3. Cook meatballs in the skillet, turn regularly to cook evenly.
4. While the meatballs are cooking, in a large soup pot add the vegetable broth, 1/2 cup quinoa and put on medium heat. Add in the 2 bay leaves and crushed garlic.
5. When meatballs are cooked (no pink throughout) add them to the soup pot.
6. In the same skillet, add 1 tbsp of olive oil and sauté the red onion and grape tomatoes for 7 minutes.
7. Add the tomatoes, onion, and italian seasoning to the soup pot.
8. Allow to simmer on low-medium heat for ~30 minutes or more.
9. ENJOY 🙂

kalesoup

Chicken Veggie Soup

chickenvegsoup

Ingredients:

1 carton Campbell’s chicken broth

Equal carton of water

6 uncooked chicken thighs (with skin and bones)

1 whole red onion and 1 whole yellow onion, outer skin peeled off

2 leeks, chopped

2 carrots, chopped

2 celery stalks, chopped

Directions:

1. Put all ingredients in a soup pot and bring to a boil.

2. Once boiled, simmer for 1 hour until chicken thighs are fully cooked and white.

3. With a slotted spoon, remove the chicken thighs onto a plate.

4. Remove the skin and the bones from the chicken and set aside the chicken.

5. With an immersion hand blender carefully blend the soup mixture on the stove. (**watch for splattering of hot contents**)

6. Once blended, add the chicken pieces back into the mixture.

7. Optional: add in one more sliced leek, carrot, and celery if you like chunks in your soup.

8. Sprinkle seasonings to taste (salt, pepper, parsley and italian seasoning).

9. Gently cook for another 20 minutes until vegetables are fork tender.

10. YUMMM ENJOY 🙂