Lentil Soup

1 large onion, finely diced

2 medium carrots, finely diced

2 celery stalks, finely diced

3 garlic cloves, minced

3 T. tomato paste

2 bay leaves

1 t. fresh thyme, minced

1 t. fresh tarragon, minced

1/4 bunch of fresh parsley, finely chopped

1-1/2 c. green lentils

2 qt. vegetable stock

1-1/2 t. sea salt

2 T. Dijon mustard

Black pepper

Saute the onion, carrot, and celery in a large soup pot over medium-high heat for 7-8 minutes. If necessary, add 1-2 T. of water at a time to keep vegetables from sticking.

Add garlic, tomato paste, bay leaves, thyme, tarragon, and parsley. Cook for another minute. Add the lentils, vegetable stock, and salt. Bring to a boil, then lower the heat and simmer, partially covered, until the lentils are tender, 25-35 minutes. Stir in the mustard and season with black pepper. Remove the bay leaves before serving.

Serves 6.

Adapted from Forks over Knives, p. 97.    

Easy Salsa Verde Chicken Soup

1 T. canola oil

1 lb. boneless, skinless chicken thighs, cut into 1" pieces

1 c. chopped white onion  

3 c. unsalted chicken broth

1 15-oz. can no-salt-added pinto beans, drained and rinsed

1 15-oz. can white hominy, drained and rinsed

1 c. jarred salsa verde

1 T. fresh lime juice 

1/2 c. chopped fresh cilantro, divided 

1 avocado, chopped

Crushed tortilla chips, for serving (optional)

Heat oil in a large saucepan over medium-high. Add chicken and onion; cook, stirring often, until chicken is cooked through, beginning to brown slightly, and juices have mostly evaporated, 8-10 minutes.

Stir in broth, beans, hominy, and salsa verde. Bring mixture to a boil over medium-high. Reduce heat to medium and cook until hot, about 5 minutes. Stir in lime juice and half of the cilantro.

Serve in bowls topped with avocado, remaining cilantro, and tortilla chips, if desired.

Serves 4.

Adapted from Real Simple magazine, Oct. 2021, p. 125. 

Mediterranean Kale and Cannellini Stew with Farro

4 c. reduced-sodium vegetable broth

1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained

1 c. farro or Kamut

1 c. coarsely chopped green onion

2 medium carrots, halved lengthwise and thinly sliced

1 c. coarsely chopped celery

4 cloves garlic, crushed

1/2 t. crushed red pepper

1/4 t. salt 

4 c. coarsely chopped green kale or Swiss chard

1 15-oz. can no-salt-added cannellini beans, rinsed and drained

3 T. lemon juice

1/2 c. (2 oz.) crumbled feta cheese

Chopped fresh parsley

In a 3.5- or 4-qt. slow cooker, combine broth, tomatoes, farro, green onion, carrots, celery, garlic, red pepper, and salt. Cover and cook on HIGH for 2 ours or until farro is tender but still chewy.

Stir in kale, beans, and lemon juice. Cover and cook 1 hour more. Serve topped with feta and parsley.

Serves 6.

Adapted from a Southern Living magazine recipe.

Lentil Soup

5 c. lower-sodium chicken broth

2 c. water

1 14-oz. can petite diced tomatoes

2 c. dried green lentils (no need to soak first)

3 medium carrots, sliced into 1/4"-thick rounds

1 small red onion, chopped

3 medium stalks celery, cut into 1/2" cubes

2 medium garlic cloves, minced

1/4 t. dried thyme

1/4 t. dried marjoram

1-1/2 T. red wine vinegar

2 t. kosher salt

1/2 t. black pepper

1/4 c. chopped fresh flat-leaf parsley

1/4 c. Parmesan cheese, grated

Stir together broth, water, tomatoes, lentils, carrots, onion, celery, garlic, thyme, and marjoran in a 5-qt. slow cooker. Cover and cook on LOW until lentils and vegetables are tender, 6-7 hours.

Transfer 2 c. soup to a blender. Secure lid but allow space for steam to escape. Place a clean towel over the opening to avoid splattering. Process until smooth, about 45 second. Sit back into slow cooker. Stir in vinegar, salt, and pepper, then ladle soup into bowls. Sprinkle each serving with parsley and Parmesan cheese.

Serves 6.

Adapted from a Southern Living magazine recipe.    

Black Bean Soup

2 15-oz. cans black beans, rinsed and drained

2 4.5-oz. cans chopped green chilies

1 14.5-oz. can Mexican stewed tomatoes, undrained

1 14.5-oz. can diced tomatoes, undrained

1 11-oz. can whole kernel corn, drained

4 green onions, sliced

2 carrots, sliced

2-3 T. chili powder

1 t. ground cumin

1/2 t. dried minced garlic

Combine all ingredients in a 5-qt. slow cooker. Cover and cook on HIGH 5-6 hours.

Serves 6. 

Adapted from a Southern Living magazine recipe.

Apple-Parsnip Soup

6 parsnips, peeled and cut into chunks
5 large Granny Smith apples, peeled, cored, and quartered
4 c. vegetable broth
4 c. water
1 15-oz. can cannellini beans, drained and rinsed
1 Vidalia onion, finely chopped
1 large red bell pepper, seeded and chopped
6 cloves garlic, minced
1 T. curry powder
Freshly ground black pepper
Extra-virgin olive oil, for garnish

Add the parsnips, apples, broth, water, beans, onion, red pepper, garlic, curry powder, and pepper to a 6-qt. slow cooker and stir to combine. Cover and cook on low for 7-8 hours, until the parsnips are tender.

Using an immersion blender, puree until smooth.

Serve immediately with a drizzle of olive oil as a garnish, if desired.

Serves 6-8.

Adapted from The Easy Heart Healthy Cookbook for Slow Cookers, p. 75.  

African Peanut Stew

4 c. chicken or vegetable stock

1 14-oz. can no-salt-added diced tomatoes

1/2 c. chunky peanut butter

1 T. ground cumin

1 t. ground coriander

1/4 t. salt

3 T. minced fresh ginger

2 lbs. boneless, skinless chicken breasts, cut into 1" pieces

1 large sweet potato, peeled and cubed

2 medium zucchini, cubed

1 14-oz. can chickpeas, drained and rinsed

1/2 c. chopped roasted unsalted peanuts

1/4 c. chopped cilantro

In a blender or food processor, add the stock, tomatoes, peanut butter, cumin, coriander, and salt; blend until thick and pasty.

In a 6-qt. slow cooker, combine the ginger, chicken pieces, sweet potato, zucchini, and chickpeas. Pour the sauce over the chicken and vegetables. Cover and cook on low for 7-8 hours. 

Garnish with chopped peanuts and cilantro when serving.

Serves 6-8.

Adapted from The Easy Heart Healthy Cookbook for Slow Cookers, p. 65. 

Potato & Corn Chowder

1-1/2 lbs. red potatoes, diced

1 16-oz. package frozen corn

2 medium carrots, chopped

1 large onion, chopped

3 T. all-purpose flour

5 c. vegetable broth

2 t. dried thyme

4 garlic cloves, minced

1 T. extra-virgin olive oil

Salt

Freshly ground black pepper

1 12-oz. can evaporated milk

Place the potatoes, corn, carrots, and onion into a 6-qt. slow cooker. Stir in the flour and gently toss to combine. Stir in the broth, thyme, garlic, and olive oil. Season with salt and pepper. Cover and cook on low for 7-8 hours.

Thirty minutes before serving, stir in the evaporated milk and continue cooking until heated through. Serve immediately.

Serves 8.

 Adapted from The Easy Heart Healthy Cookbook for Slow Cookers, p. 64. 

Lentil & Mushroom Soup

1/2 c. green lentils (measure generously)

1 large onion

1 large clove garlic

2 T. butter

1-1/2 c. mushrooms, wiped clean and chopped

3-1/2 c. water or vegetable stock

Sea salt

Freshly ground black pepper

2 T. chopped fresh parsley, for garnish

Soak, drain and rinse the lentils per package directions.

Peel and chop the onion, crush the garlic, and saute them together in a large saucepan with the butter for 5 minutes. Add the mushrooms and saute 4-5 minutes more. Add the lentils and the water or stock. Cover and simmer gently for 1 to 1-1/4 hours, or until lentils are tender. 

Whizz the soup in a food processor or blender. Season it with salt and pepper to taste. Rewarm it in the saucepan and serve sprinkled with parsley.

Serves 4-5.

Adapted from The Bean Book, p. 5.

Zesty Corn Soup

2 T. unsalted butter
1/4 c. finely chopped fresh cilantro stems, plus chopped leaves for serving
1 clove garlic, grated
1 10-oz. bag frozen corn
1-1/4 t. kosher salt
3 c. vegetable stock
1/3 c. mayonnaise
1 t. lime zest plus 2 T. fresh juice (from 1 lime), divided
Grated cojita cheese, for serving
Cayenne pepper, for serving

Melt butter in a saucepan over medium heat. Add cilantro stems and garlic; cook, stirring often, until fragrant, about 1 minute. Add corn and salt; stir to coat. Add stock and bring to a boil over high. Reduce heat to low and simmer, undisturbed, until flavors meld, 8-10 minutes.

Meanwhile, stir together mayonnaise and lime zest in a small bowl.

Remove pan from heat. Stir in lime juice and 1 T. lime mayonnaise. Divide into bowls and top with cheese, chopped cilantro, cayenne pepper, and remaining lime mayonnaise.

Serves 4.

Adapted from Real Simple magazine, March 2020, p. 101. 

Curried Split Peas

1 c. dried split peas, rinsed, stones removed
3 c. water
1/2 t. salt
1 medium onion, chopped
3 cloves garlic, minced
1 T. finely grated or minced fresh ginger
1 T. ground turmeric
1 T. ground cumin
1/2 t. black pepper
1/2 t. ground cardamom
1 green bell pepper, very finely diced
Cooked rice (optional)
Sliced green onions, for topping
Chapatis or injera, for dipping/scooping

Grease the interior of a 5-qt. slow cooker with nonstick cooking spray.

Place the split peas, water, salt, onion, garlic, ginger, turmeric, cumin, black pepper, and cardamom in the cooker. Stir well. Cover and cook on LOW for 7-8 hours or until the peas are as tender as you like them.

Stir in the diced green pepper 15 minutes before cooking time ends.

Serve over rice, topped with green onions, with chapatis or injera.

Green or brown lentils will also work in this recipe.

Serves 4.

Adapted from Stock the Crock, p. 64.

Sweet Potato, Black Bean & Quinoa Chili

2 medium sweet potatoes, peeled and diced
3 c. cooked black beans (2 15-oz. cans, drained and rinsed)
1/2 c. uncooked quinoa, rinsed in cool water
2 c. water or vegetable broth
2 14-oz. cans diced tomatoes
1 medium red onion, chopped
1-2 seeded minced jalapeno chiles
4 garlic cloves, minced
1 T. ground cumin
1-3 T. chili powder
1 T. unsweetened cocoa
1/2 t. ground cinnamon
1 medium green bell pepper, chopped
Salt and black pepper, to taste

Optional fresh toppings:
1/2 - 3/4 c. fresh cilantro
1/2 c. green onions, chopped
Avocado slices
1 c. sour cream or plain Greek yogurt
Pepper Jack cheese, shredded
Crushed tortilla chips

Options:
Increase vegetables by adding 1 large carrot, peeled and chopped; 2 celery stalks, chopped; 1 medium zucchini, chopped; 1 15-oz. can red kidney beans, drained and rinsed; and/or 1 15-oz can tomato sauce.
Add a chopped red bell pepper instead of green pepper.
Use half red beans and half black beans.

Grease the interior of a 6-qt. slow cooker with nonstick cooking spray.

Combine the sweet potatoes, black beans, quinoa, water or broth, diced tomatoes, red onion, jalapenos, garlic, cumin, chili powder, cocoa, and cinnamon in the prepared crock and mix well. Cover and cook on LOW for 5-6 hours or on HIGH for 2-3 hours.

Stir in green pepper 10-15 minutes before cooking time ends. Season to taste with salt and pepper.

Serve in bowls with toppings, if desired.

Serves 4-5.

Leftovers will freeze for up to 3 months.

Adapted from Stock the Crock, p. 32. 

African Sweet Potato Stew

5 c. peeled, chopped sweet potatoes
3 c. sliced or halved fresh white mushrooms
1-1/2 c. small cubes of fresh pineapple
3/4 c. uncooked green lentils
1-1/2 c. chopped onion
2 T. tomato paste
2 t. curry powder
1/4 t. ground ginger
1/4 t. cayenne pepper
1 garlic clove, minced, or 1/4 t. garlic powder
3 c. vegetable broth
1 c. chopped fresh spinach leaves, lightly packed
1/4 c. peanut butter
1 T. lime juice
1/2 c. chopped peanuts, for topping

Grease the interior of a 5-qt. slow cooker with nonstick cooking spray.

Combine the sweet potatoes, mushrooms, pineapple, lentils, onion, tomato paste, curry powder, ginger, cayenne pepper, garlic, and broth in the prepared crock and mix well. Cover and cook on LOW for 3 to 4-1/2 hours, or until the sweet potatoes, lentils, and onion are tender.

Add the chopped spinach leaves, peanut butter, and lime juice. Stir well, Cook just until heated through.

Serve in bowls, topped with chopped peanuts.

Leftovers will freeze for up to 3 months.

Serves 4 or 5.

Adapted from Stock the Crock, p. 30. 

Caramelized Onions for Soup (or Sandwiches)

2-1/2 lbs. red onions
1/3 c. avocado oil or olive oil
1/2 t. kosher salt
2 peeled garlic cloves (optional)
4 c. low-sodium vegetable broth
2 bouillon cubes
1/3 c. full-bodied red wine (optional)
Salt and black pepper to taste

If making soup:
Croutons or crusty bread, for topping
Melty cheese, for topping

Grease the interior of a 6-qt. slow cooker with nonstick cooking spray.

Cut the onions in half, then place them flat side down and cut into 1/4" slices. Place the onions in the crock. Don't worry if they come almost to the top; they will shrink with cooking.

Pour the oil over the onions and sprinkle over the salt. Add the garlic, if using. Stir and cover. Cook on HIGH for 6 hours.

For French Onion Soup: After 6 hours, stir in the broth, bouillon, and wine, if using. Cover and cook on HIGH 1-2 more hours, or until the onions are tender. Remove the lid and continue cooking on HIGH for 15 more minutes. Season with salt and pepper. Serve in bowls, with a slice of bread and some cheese floated on top. The heat of the soup will melt the cheese.

For sandwiches: After 6 hours, season with salt and pepper, then use in sandwiches or omelets.

Will keep refrigerated for 3 days or can be frozen to use later.

Serves 4.

Adapted from Stock the Crock, p. 26.

Butternut Squash Soup with Apples & Red Onion

3-lb. butternut squash, peeled and cut into cubes (cooked or raw)
3 apples, unpeeled, cored and chopped
1 medium red onion, diced
2-3 garlic cloves, minced
4 c. vegetable broth
1 c. water (optional--will make soup thinner)
1/2 t. salt
1/2 t. black pepper
1/4 t. freshly grated nutmeg
1/4 t. ground cinnamon
3/4 grated peeled apple, for garnish

Grease the interior of a 6-qt. slow cooker with nonstick cooking spray.

Place the squash cubes, chopped apples, onion, and garlic into the prepared crock. Stir in the vegetable broth. Add water, if desired. Cover. If squash is raw, cook on LOW for 6 hours. If squash is already cooked, cook on LOW for 2-3 hours, until apples and onion are tender.

At the end of cooking time, puree soup with an immersion blender until smooth. Stir in the salt, pepper, nutmeg, and cinnamon.

Serve in bowls, topped with freshly grated apple.

Serves 6.

Adapted from Stock the Crock, p. 24.

Red Lentil Squash Soup with Lemon

2 T. olive oil, plus more for serving
1 large yellow onion, chopped
4 cloves garlic, finely chopped
2 t. finely chopped ginger
2 t. harissa
1 t. coriander
1 t. cumin
1 t. turmeric
1 t. kosher salt
1/4 t. black pepper
2 qt. vegetable broth
2 c. cubed butternut squash
1-1/2 c. dried red lentils
3 medium carrots, chopped
2 T. fresh lemon juice
Chopped roasted almonds and chopped parsley, for serving
Toasted pita bread and plan yogurt, for serving

Heat oil in a large pot over medium-high heat. Add onion and garlic; cook, stirring often, until tender and beginning to brown, 6-8 minutes. Add ginger, harissa, spices, salt, and pepper; cook, stirring constantly, until fragrant, about 2 minutes.

Add broth, squash, lentils, and carrots; bring to a boil. Reduce heat to medium-low and simmer until lentils are tender, about 20 minutes. Blend with an immersion blender (or in a regular blender, in batches, using a towel instead of the lid to allow steam to escape) until smooth. Stir in lemon juice.

To serve, drizzle each serving with oil and top with almonds and parsley. Serve with toasted pita and yogurt for dipping.

Serves 6.

Adapted from Real Simple magazine, Jan. 2020, p. 105.

Whole-Grain Minestrone with Parmesan Crisps

2 T. olive oil
1 small yellow onion, finely chopped
2 medium carrots, finely chopped
2 stalks celery, finely chopped
3 cloves garlic, finely chopped
1 T. tomato paste
1 qt. vegetable broth
1 28-oz. can white beans, drained and rinsed
1 28-oz. can whole tomatoes, undrained, coarsely crushed
1 c. farro
1 fresh rosemary sprig
3/4 t. kosher salt
1/2 t. black pepper
3/4 c. grated Parmesan cheese
2 oz baby kale (about 2 c.)
Pesto, for serving (optional)

Heat oil in a large pot or Dutch oven over medium-high. Add onion, carrots, celery, garlic, and tomato paste. Cook, stirring occasionally, until tomato paste has darkened and vegetables are just tender, about 10 minutes. Stir in broth, beans, tomatoes with juices, farro, and rosemary; bring to a boil. Reduce heat to medium and simmer, stirring occasionally, until farro is tender, about 30 minutes. Stir in up to 3 c. of water if soup is too thick. Season with salt and pepper.

Meanwhile, sprinkle cheese in an even layer in a medium nonstick skillet to form a large round. Cook, without stirring, over medium heat until melted and browned, about 3 minutes. Remove from heat and let cool in skillet for 3 minutes. Transfer to a plate and let cool briefly; break into pieces.

Stir kale into soup and cook until just wilted, about 5 minutes. Garnish each serving with Parmesan crisps and drizzle with pesto, if using.

Serves 6.

Adapted from Real Simple magazine, Jan. 2020, p. 105.   

Chilled Peach Soup with Goat Cheese & Croutons

4 peeled, sliced peaches
1/4 c. finely diced, peeled, seeded cucumber, plus thin slices for garnish
1/4 c. finely diced yellow bell pepper, plus thin slices for garnish
1/4 c. diced dried apricots
2 T. honey
3 T. crumbled goat cheese, plus more for garnish
1/4 c. white balsamic vinegar, plus more for seasoning
1/4 c. plus 2 T. extra-virgin olive oil, plus more for drizzling
Kosher salt
1 large garlic clove
2 c. diced baguette (1/2" dice)
Basil leaves, for garnish
Freshly ground black pepper

Toss the peaches with the cucumber, yellow pepper, and apricots. Add the honey, 3 T. goat cheese, 1/4 c. vinegar, and 2 T. olive oil. Add the garlic clove. Refrigerate overnight.

Remove the garlic clove and discard. Transfer peach mixture to a blender and puree. Add 1/4 c. water and puree until smooth and creamy; add more water if soup is too thick. Season with salt and vinegar to taste. Refrigerate until soup is very cold, about 1 hour.

Meanwhile, in a medium skillet, heat the remaining 1/4 c. olive oil. Add the diced bread and cook over moderate heat, stirring, until golden and crisp, about 2 minutes. Transfer to a paper towel and season with salt.

Pour the soup into shallow bowls and garnish with sliced cucumber, sliced pepper, goat cheese, croutons, and basil leaves. Drizzle lightly with olive oil, season with pepper, and serve.

Serves 4.

Adapted from Food & Wine Annual Cookbook 2012, p. 82.

Sunshine Gazpacho

2 medium apples, peeled and cored
1 T. lemon juice
10 fresh mint leaves, divided, plus extra for garnish
1-2 (1-3/4 c.) cucumbers, peeled, seeded, and roughly chopped
1 lb. yellow heirloom tomatoes, peeled and roughly chopped*
1 2"-thick wedge yellow onion
1 fresh Anaheim chili pepper, seeded and chopped (use gloves and don't touch your face)
1 small clove garlic
1 t. sherry vinegar or white wine vinegar
Tabasco sauce
Sea salt
Cracked black pepper

Thinly slice enough apple for garnish; toss slices in lemon juice. Chop remaining apples. Finely chop 2 of the mint leaves.

In a blender or food processor, combine chopped apples, remaining mint leaves, cucumbers, tomatoes, onion, chili pepper, garlic,  and vinegar. Blend until smooth. Season to taste with Tabasco sauce and salt.

Transfer soup to an airtight container and cover. Refrigerate at least 1 hour. Garnish with sliced apple, additional mint leaves, and pepper.

*Any color tomato will work, but red tomatoes won't be "sunshine"-y.

Makes 4-5 cups.

Adapted from Forks Over Knives, Summer 2019, p. 57.

Strawberry, Tomato & Cucumber Soup

4 medium cucumbers, peeled
4 medium tomatoes
2 lb. fresh strawberries, stemmed
2 T. lemon juice
1 T. finely chopped fresh rosemary

Finely chop two of the cucumbers, two of the tomatoes, and about 20 of the strawberries. (Reserve a few pieces to use as garnish.) Set aside.

Roughly chop the remaining cucumbers, tomatoes, and strawberries. Place in a blender, cover, and blend until smooth.

Transfer pureed mixture to an airtight container. Add finely chopped mixture. Stir in lemon juice and rosemary. Cover and chill 1-24 hours or until cold.

Makes 8 cups.

Adapted from Forks Over Knives, Summer 2019, p. 54.