Tag: soup

Weeknight Beef Stew

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Slow cooked style beef stew – on a Monday – a quick sautée, a sear & a bath in the Instant Pot. What more could you want out of your meat box subscription beef cubes?

gluten-free, paleo, low carb

Weeknight Beef Stew

4 cloves minced garlic

1 yellow onion, chopped

1 Tbsp oil of choice

1 pound cubed beef (stew meat or top sirloin cut into 1-inch pieces) 

1 large or 2 medium potatoes, chopped (optional but gives body to the dish if you’re not serving with a side of carbs)

2 stalks celery, chopped

3 large carrots, chopped

1/4 c caramelized onions (optional but a good flavor boost)

4 cups beef broth (I use stock starter)

¼ cup worcestershire sauce

2 Tbsp mushroom powder (optional but gives an extra umami kick)

2 Tbsp fish sauce 

2 teaspoon each dried basil, oregano, cumin & sweet paprika 

2-3 tsp salt – or to taste, keeping in mind you’ll probably want to finish with flake salt

¼ cup cold water 

3 Tbsp arrowroot powder or cornstarch

20 grinds black pepper

Optional serving: precooked rice, mashed potatoes, sautéed cabbage strips or egg noodles

Prep your veggies and set aside.

Set your Instant Pot to sauté and add the oil.

Sauté the garlic & onions until you get a little color. Remove. Add the beef and sear.

Add all the ingredients but the starch + water and your optional side and set to cook for 45 minutes.

When done and the pot has de-pressurized, remove the stew from the pot, keeping the liquid back.

Make a slurry out of the starch + water. Add to the pot and set to sauté. Stir until the broth is thicker. Add back to your stew and serve.

Serves 4-6 depending upon whether you serve with a side

Dilly Salmon Soup

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Dilly Salmon Soup

1 can salmon

1 Tbsp cilantro, chopped

1/2 c mixed dill & parsley, chopped

1 package baby spinach

4 c sweet potato, peeled and chopped

1 yellow onion, chopped

4 c stock

1 c orzo

1 Tbsp flour

2 Tbsp butter

Garlic salt

1 tsp each dried: thyme, basil, oregano

1/2 tsp dried fennel

2 Tbsp butter

1/2 c oat milk

In a large pot, make a roux with the flour and 2 Tbsp butter; stir until light brown. Add the stock, onion, sweet potatoes, spices, and a generous hit salt & pepper.

Let simmer 15 minutes.

Add in the orzo & milk, let cook 7 minutes.

Add the salmon, spinach & half the mixed dill + parsley.

Let cook 1 -2 minutes or until the spinach is wilted.

Serve with buttered bread and a little extra butter per serving for creaminess.

Serves 4 – 6

Carrot Miso Soup

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Carrot Miso Soup

4 large carrots, chopped

2 chilis, chopped

4 cloves garlic, chopped

1 thumb ginger, chopped

1 medium onion, chopped

1 Tbsp. white miso

4 c. vegetable stock

Baby spinach

1c. white rice

Set your favorite slow cooker or Instant Pot to soup or stew to cook.

Top with:

Scallions

A swirl olive oil

A sprinkle of seeds for crunch

Chopped herbs

Serves 4

Pumpkin Chili

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Pumpkin Chili

1/4 c. pumpkin purée

1 lb. ground chicken

1.5 Tbsp. rosemary, chopped

2 tsp. dried thyme

2 tsp. ground cumin

2 c. zucchini, chopped

1 medium onion, chopped

4-5 poblano peppers, chopped

2 Tbsp. chili powder

1 tsp. chipotle powder

2 green chilis, chopped

1 can coconut milk

1 can vegetable stock

4 cloves garlic, chopped

Salt & pepper

Combine all ingredients in your favorite slow cooker or Instant Pot and set to soup or stew.

Serves 6-8

Butternut Bacon Stew

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This is a light and healthy yet deeply satisfying stew perfect for a weeknight in Fall.

gluten-free, paleo

Butternut Bacon Stew

1 medium butternut squash, about 3 cups peeled & cubed

2 smallish zucchini, about 1 cup cubed

1 lb ground chicken

1 yellow onion, sliced thin

2 medium potatoes, about 3 cups cubed

3 pieces smoked streaky bacon, diced fine

1 liter your favorite stock

14 oz can diced tomatoes

1 Tbsp chili powder

2 tsp ground cumin

2 Tbsp onion powder

2 Tbsp garlic powder

2 tsp smoked paprika

Prep all ingredients and dump into your slow cooker. Hit stew – or your cooker’s equivalent – and go on with your life. Soup is on in a couple hours.

Serves 6 – 8

Macros for 7 servings: 266.71 calories, 34.26g carbs, 7.11g fat, 18.08g protein

Herby Brothy Soup

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This is a simple soup that’s packed with greens for those days when you mostly just want a hug in a bowl – without feeling weighed down.

gluten-free, vegetarian, vegan

Herby Brothy Soup

1 package broccolini, chopped

1 can chickpeas, drained

1 c. parsley, chopped

1/2 large onion, chopped

4 cloves garlic, chopped

1/2 c. basil, sliced

1 package baby spinach

Salt, pepper, citrus juice

Olive oil

Thick yogurt (I used a Skyr-style soy yogurt)

Avocado

4 c. vegetable stock

I’m a large pot, sweat the onion and garlic in a little olive oil until translucent.

Add the broccolini, chickpeas, parsley and stock. Season with salt & pepper and simmer :20.

Turn off the heat, mix in the basil & spinach, taste for seasoning and add more salt & pepper if necessary.

Cool a bit and pulse a few times in a food processor.

To serve, squeeze with a little citrus, add a little chopped avocado, a dollop of yogurt and a swirl of olive oil.

Serves 4-6

Vegan Taco Soup

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This is a great can’t-believe-it’s-vegan weeknight soup that tastes even better as leftovers.

gluten-free, vegetarian, vegan

Vegan Taco Soup

1 lb. ground beef analog (I used Gardein precooked crumbles)

14 oz. can diced tomatoes

14 oz. can Rotel with chilis

2 tsp. oregano

1 Tbsp. smoky Chipotle seasoning

1 Tbsp. cumin

1.5 Tbsp. granulated garlic

1.5 Tbsp. granulated onion

2 dried ancho chilis

2 dried New Mexico chilis

1 onion

4 cloves garlic

Veggie stock

Salt & pepper

To serve: avocado, tortilla chips, cilantro, shredded cheddar-like cheese analog, fresh jalapeños

Chop the onions & garlic. Add everything but the stock and toppings to a slow cooker.

Add enough broth to your desired thinness. You can make this more of a stew with less water, or stretch it with more.

Cook on “soup” setting for an hour or simmer on the stovetop for :30.

Top as you wish.

Serves 4-6

Smoky Roasted Tomato Soup

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This is a good one – smoky, satisfying, and just the thing when you’re craving some veggie goodness – or when you’ve found a cache of almost-bagels and need something to dunk them in.

gluten-free, vegetarian, vegan, paleo

Smoky Roasted Tomato Soup

28 ounce can whole tomatoes

1 yellow onion

4 cloves garlic

1 Tablespoon olive oil

3 Tablespoons tomato paste

1 can coconut milk

1/2 cup vegetable broth

Salt & pepper

1 teaspoon caraway seed (optional)

1 Tablespoon smoked paprika

2 teaspoons curry powder

Preheat oven to 400F/220C. Pull the tomatoes out of the sauce and place on a prepared baking sheet with the garlic cloves and the onions (chopped roughly). Bake 30 – 45 minutes or until the tomatoes are a bit blackened on the top. My onions were a bit burnt on the outside layer, but I think that added to the flavor. I chucked about half the burnt outer layer parts.

Cool and add to a blender with the rest of the ingredients. Whiz until smooth.

Add to a saucepan and simmer 20 minutes or so, stirring semi-frequently, and tasting to add salt & pepper.

Serves 4

Roasted Veggie Coconut Curry

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This is a good one and fine for a nice light Summer dinner. I think I also finally licked the issue with having my coconut curries turn out too bland – I think I *finally* added enough spice!

gluten-free, paleo, vegetarian, vegan

Roasted Veggie Coconut Curry

2-3 c. pumpkin or butternut squash, peeled and chopped

1 c. broccolini, chopped

2 green chilis, diced

3 cloves garlic, minced

1 shallot, chopped

15 oz. can coconut milk

2 empty cans’ worth your favorite stock

4 Tbsp. curry blend

1 Tbsp. red pepper flakes

Protein of choice

Rice noodles

2 Tbsp. lime juice

1 scallion, sliced

1/4 c. cilantro, chopped

Bake the pumpkin at 400F in a little oil, seasoned with salt & pepper, 20-30 minutes or until soft.

Add the rest of the ingredients to a slow cooker or Instant Pot, minus the protein, noodles, lime juice, scallion or cilantro. Set on “Soup” or “Stew” and let cook. If you are using chicken, add the protein at this step. If you’re using something like seafood or tofu, cook separately and add at the end with the noodles.

Prepare your noodles separately.

When the curry is done cooking, tase for salt & pepper and top with the lime juice, scallion and cilantro.

Serves 4

Roasted Pumpkin Miso Pasta

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This lower-than-it-could be in carbs dish started life as the baby of a Japanese curry recipe and a ramen recipe and snowballed into a straight-up yummy pasta dish. I’m super bummed I only made enough to serve two; this was fantastic.

gluten-free, paleo, vegetarian, vegan

Roasted Pumpkin Miso Pasta

About a cup chopped pumpkin or butternut squash

2 tsp. white miso paste

Veggie or chicken stock

1/2 tsp. red chili flakes

Olive oil

1 Tbsp. + sesame oil

Curry powder

1 inch peeled fresh ginger, minced

2 scallions, minced

Sesame seeds

Soft egg (optional)

Togarishi (optional)

Kontjac noodles or sushi rice or ramen or udon or zoodles – all would be awesome, though I’ve only tried wide kontjac and rice

Preheat your oven to 200C/375F. Peel and chop the pumpkin into smallish pieces. Add to a prepared baking sheet, lash with oil, and sprinkle liberally with salt, pepper and curry powder. Toss. Bake about 40 minutes or until browned in spots and soft.

Let cool for a beat, and then add to a blender with the miso, red chili flakes, 2 tsp. oil, 1 Tbsp. curry powder, 1 Tbsp. sesame oil, and 1/2 a cup of stock. Blitz, adding more stock if needed to get smooth. I used about a cup in this stage.

In a saucepan or tall-ish sided skillet, add the minced ginger and the white + light green parts of the scallions with 2 tsp. garlic oil. Sauté until the onion is beginning to soften.

Add the blitzed pumpkin and another half cup or so of stock. Let simmer down to the consistency of a thick soup.

Add your drained and rinsed kontjac or whatever curry vehicle you’re feeling, toss, and let simmer a few minutes to combine.

Serve with an optional soft egg, the green parts of the scallions, a little drizzle of sesame oil, a sprinkle of sesame seeds, and some togarishi if you want another hit of spice.

Serves 2 but can easily be scaled up