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

Dehydrator

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Well my dried fruit turned out awesome. It was so tasty (especially the pineapple) and I didn’t have to add a single ingredient. However, my dried vegetables were quit bland… I am going to experiment to determine how to make my veggie chips taste better. (If I should be honest…. the green bean resembled the taste of grass).

 

Let the experimenting begin with the veggies and my dehydrator. Wish me luck in developing some tasty seasoning and healthy veggie chips 🙂

Dehydrator

I have always wanted a dehydrator to make my own veggie chips and dried fruit. This way I know exactly what is going into my food and don’t have to worry about any added ingredients ….besides what I choose to include 🙂 I can’t wait to experiment with new recipes once I get the hang of this thing. So excited to be testing my new dehydrator out for the first time.
First tray in the dehydrator is of fruit (strawberries, pineapple, and bananas) and the other trays are of veggies (carrots, sweet potatoes, and green beans).
…… Stay tuned for the results 🙂

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Egg White Omlette

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Egg whites are an excellent source of protein and contain zero grams of fat. They are great for making omelettes.

Sautee some veggies in a small pan (e.g. chopped peppers, onions, mushrooms, and spinach). Add in 1/3 cup egg whites. Sprinkle on shredded cheese.

Cook each side for ~5-7 minutes on medium heat.

I eat my omelette served with home-made salsa 🙂

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 🙂

Greek Yogurt Dill Dip

So many veggie dips on the shelves are packed with added sugars, preservatives and other unidentifiable ingredients. I have come up with my own veggie dip so that you know exactly what you’re putting into your body and not losing the benefits of eating veggies!

Greek yogurt is high in protein and will satisfy your hunger. This is a great dip to pack with veggies, pita bread, and much more for your lunch.

Dill Dip

Combine and mix:
1 cup plain/nature Greek yogurt (0% m.f.)
1/4 cup fresh dill, minced
1 fresh garlic clove, crushed
2 tbsp kale, finely chopped
1/4 cup red onion, finely chopped
1/2 tsp lime juice

 

Tadaa! It’s as easy as that… Just dip and enjoy 🙂
The yogurt will soak up more flavour when stored overnight in the fridge too.