Summer Vegetable Stew (with Beef - or not)

Had a bounty of veggies from the farmer's market and created this dish - a delicious blend of flavors. This dish can be prepared with our without meat. Substitute quinoa, beans or lentils for a vegetarian/vegan dish

Ingredients

  • 1 lb (500 g) ground beef (preferably pastured) - optional. Substitute prepared quinoa, beans or lentils if desired.
  • 1-2 Tablespoons olive oil
  • 1 medium onion diced
  • 3 medium summer squash (zucchini, yellow etc.), diced
  • 1 medium eggplant, diced
  • 1 lb (500 g) green beans, cut into bite-sized pieces
  • 26 - 28oz (750 g) chopped tomatoes (I use a Pomi tetrapak)
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 tablespoon fresh oregano (or 1 teaspoon dried
  • 1 teaspoon sea salt (or more, to taste)
  • 1/2 teaspoon ground black pepper (or more, to taste)
  • tomato paste to thicken, optional
  • chopped parsley to garnish, optional

Preparation

In a large pot, heat olive oil and add onion and beef, if using. Saute until the onion is soft and the meat (if including) has starting to brown. Add squash, eggplant and green beans and saute for a few minutes. Add tomatoes and spices (and beans or lentils, if using), cover and simmer for 25-30 minutes, until vegetables are tender. I add tomato paste to thicken and give more tomato flavor. Adjust seasoning as desired. Garnish and serve.

Green Chili Chicken Stew

Adapted from TheCandidaDiet.com

  • 2 Tbsp. oil, such as olive or coconut
  • ½ medium zucchini, cut lengthwise, then into 1/2 inch slices
  • ½ medium yellow squash, cut lengthwise, then into 1/2 inch slices
  • 1 small coarsely chopped onion
  • 2 celery stalks, thinly sliced
  • 2 garlic cloves, minced (or 1/2 tsp powdered)
  • 4 cups (1 L) chicken broth
  • 8 oz. (224 g) cooked, shredded chicken (I use more)
  • ½ cup (68 g) chopped green chilies (roasted are best!)
  • 1 tsp. dried oregano
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 2 Tbsp. lime juice
  • Avocado slices (optional)
  • Fresh cilantro (optional)
  • Lime wedges (optional)

DIRECTIONS

  1. In a Dutch oven, heat oil over medium heat. Add the zucchini, yellow squash, onion, celery, and garlic and cook, stirring occasionally, until beginning to soften, about 5 minutes.
  2. Add chicken broth and bring to a boil. Reduce heat and add shredded chicken, green chilies, dried oregano, salt and pepper.
  3. Simmer stew covered over medium low heat for 15 to 20 minutes. Stir in lime juice just before serving. Garnish bowls of stew with sliced avocado, fresh cilantro and lime wedges.

Turkey Vegetable Soup with Rice

Adapted from Taste of Home

Ingredients:

  • 1 tablespoon olive oil
  • 2 medium onions, chopped
  • 2 medium carrots, halved and thinly sliced
  • 2 celery ribs, chopped
  • 1/2  chopped red bell pepper
  • 3 garlic cloves, minced
  • 1 Qt (1 liter) chicken or turkey stock
  • 1 can (10 ounces) diced tomatoes and green chilies, undrained
  • 1/2 cup  (75 g) frozen peas
  • 1 cup rice (200 g) - I use a wild and brown rice blend
  • 1 bay leaf
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 2 cups (250 g) shredded or cubed cooked turkey 
  • 1/4 to 1/2 teaspoon hot pepper sauce, optional
  • Fresh cilantro,  optional

Warm the oil in a large pot over medium heat. Add the onion,  carrots, celery and bell pepper and cook, stirring often, until the onion is translucent, about 5 minutes. Add the garlic and saute for 2-3 minutes.

Add the broth, tomatoes, peas, rice and seasonings.  Bring the mixture to a boil, then reduce heat to simmer. 

Cook for 30-40 minutes, as directed by the rice.  Stir in the turkey and continue to cook until heated through.  Delicious with a splash of hot pepper sauce and cilantro. 


Black Lentil Soup

Ingredients:

  • 1 - 2 Tablespoons olive or avocado oil
  • 1 medium diced onion
  • 1 large celery stalk, thinly sliced
  • 2 carrots, thinly sliced
  • 2 garlic cloves, minced (1/2 teas powder)
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 26-28-ounce tetra pack or can(800ml)  diced tomatoes
  • 1 cup black lentils, rinsed (brown or green lentils are fine also)
  • 1 qt. (1 liter) vegetable broth
  • 2 cups (1/2 liter) water
  • 1 teaspoon salt, more to taste
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 2 large handfuls spinach (use kale or other green if desired)
  • Juice of ½ to 1 medium lemon, optional
  • Additional olive oil for drizzling (lemon infused is delicious)
  1. Warm the oil in a large pot over medium heat. Add the onion, celery and carrot and cook, stirring often, until the onion is translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme.  Stir constantly, about 30 seconds.
  2. Add tomatoes, lentils, broth, water and seasonings.  Bring the mixture to a boil, then reduce heat to simmer. 
  3. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Add the spinach or other greens. Cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove  from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice to your liking.
  6. Serve with a splash of additional olive oil, if desired.

Based on a recipe from COOKIE + kate.

 

Spicy Chicken Chili

Ingredients: 

2 red, orange or yellow bell peppers, diced
1 med onion, chopped
2 tablespoons olive oil
2 cups (400 g) diced tomatoes (if canned, do not drain)
2 cups (1/2 liter) chicken broth or water
1 1/2 - 2 cups (350-450 g) cooked kidney or black beans (if using canned, rinse and drain) 
2 cups (450 g)  salsa* 
1 cup (175 g) frozen or cooked corn (organic preferred)
4 teaspoons chili powder
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper, optional (use only if you like hot chili!)
salt and pepper, to taste
2 cups (approx 300 g) cooked shredded chicken - or more if preferred)

Instructions: 

Saute peppers, garlic, and onion in oil for 5 minutes or until onion is translucent. Add balance of ingredients, except the chicken and bring to a boil. Reduce heat and simmer, uncovered, for 30 - 40 minutes, until chili begins to thicken. Add chicken; simmer 10 minutes longer to heat through.   Add salt and pepper to taste.  Great leftover and freezes well.

* I typically use a fresh salsa with no preservatives - homemade is awesome!

Italian Chicken Vegetable Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion diced       
  • ½ cup (60 g) chopped and diced celery             
  • 1 cup thinly sliced carrot 
  • ½ cup (80 g) diced red bell pepper (any color is fine) 
  • 2 medium zucchini - sliced into 1/2 rounds and quartered
  • 1 - 2 cloves crushed garlic
  • 1 tablespoon fresh oregano or 1 teas. dried  
  • 1 tablespoon fresh basil or 1 teas dried            
  • 3 - 4 cups diced fresh tomato (28 oz or 800 g if using canned)
  • 1 Quart (1 liter) chicken broth or stock
  • salt and pepper to taste (I start with 1/2 tablespoon of sea salt and and 1/2 teaspoon of pepper)
  • 2 cups (approx 300 g) shredded cooked chicken
  • Additional chopped basil for garnish (optional)                            

In a large dutch oven, heat olive oil over medium-high heat and add the onion, celery, carrot and bell pepper. Saute for 5 minutes, then add the garlic and saute for another 1-2 minutes.  Add the remaining ingredients, except the chicken, bring to a boil and then reduce the heat and simmer, uncovered for 20 minutes. Add the chicken and cook an additional 10 minutes until the vegetables are soft and the chicken is heated through.

Top with additional basil if desired.

This is one of my all-time favorites and is so versatile.  Add whatever veggies you like, including green beans, mushrooms and cabbage.

Lentil Soup

Ingredients:

  • 1 tablespoon olive oil
  • ¾ -1 cup chopped and diced onion       
  • ½ cup chopped and diced celery             
  • 1 cup thinly sliced carrot                
  • 1 teaspoon cumin  
  • 1 teaspoon paprika             
  • Salt and pepper to taste
  • 1 Quart vegetable broth
  • 2 cups water    
  • 1 cup red lentils                  
  • 1 – 2 handfuls or fresh spinach (optional)          
  • Fresh cilantro (optional)

 

Directions:

Sauté onion, celery and carrot in olive oil in a 4 qt pan for 5 minutes or until onions are translucent and vegetables soften.  Rinse the lentils and add to the pot along with the broth, water and spices.  Bring to a boil, then reduce heat to a simmer and cook 15-20 minutes until lentils and vegetables are tender. If adding spinach, add just a few minutes before serving and stir until wilted. Delicous served with fresh chopped cilantro.


Tip: add whatever vegetables you’d like.  For example, sauté diced red pepper with the onion, celery and carrots, or add chopped zucchini with the lentils and stock.  Experiment and have fun!