Category Archives: Soups and Stews

Chickpea Noodle Soup

I started with this recipe, then went from there.

Makes about 6 servings

2 cans chickpeas (garbonzo beans), rinsed and drained
8 ounces wide or spiral noodles
1 bunch kale, washed and chopped fine
3 large carrots, peeled and chopped fine
2 large celery ribs, washed and chopped fine
6 cups water
2 cubes vegetable bouillon

Pour six cups of water and vegetable bouillon into large pot and bring to a boil, to dissolve.

Add carrots and celery; cook about 5 minutes, until vegetables are crisp-tender.

Stir in kale and noodles; reduce heat; cover and simmer for about 5 minutes, or length of time as called for on noodle package.

When noodles are done, stir in chickpeas, then cover and simmer for 2 to 3 minutes.

Season with salt and pepper to taste. Serve hot.

Note: We use Ronzini Healthy Harvest Whole Wheat noodles for this; could use regular egg noodles instead, if preferred.

Cream of Broccoli Soup

Makes about 4 servings

6 cups fat free, low sodium vegetable broth
1/2 cup fat free milk
4 tablespoons fat free sour cream
1 large white or yellow onion, chopped
1 large carrot, chopped
1 clove garlic, chopped
5 cups broccoli florets
1 cup potato flakes

Stir together onion, garlic, and broth in large pot. Bring to boil, then cover and simmer for about 5 minutes, or until onion is tender. Stir in potato flakes and milk, then add broccoli and simmer 10 minutes more, covered.

Puree soup in blender or food processor. Return to pot, stir in sour cream. Serve warm.

Kale and Potato Soup

Makes 6 servings

1 bunch kale
1 yellow onion, finally chopped
2 cloves garlic, finely chopped
1 pound potatoes, peeled and cubed small
2 tablespoons olive oil
4 cups vegetable broth
1/2 pound spicy sausage, sliced**

Remove tough stems from kale. Wash and dry leaves; cut crosswise into 1/4-inch ribbons.

In a saucepan, saute onion in oil over medium heat until soft; add garlic.

Add kale, potatoes, and vegetable broth. Simmer until kale is completely tender and potatoes are falling apart (about 45 minutes).

In a pan, fry sausage slices in oil & drain on paper towels. Continue cooking soup for another 15 minutes to allow the flavors to blend.

Season with salt and pepper to taste.

**We made this using 6 Morningstar Vegetarian Sausage patties instead, and thought it was delicious

Hobo Stew

Makes 6 servings (at 4 points each)

1 pound ground turkey or ground beef, extra lean (can also use veggie crumbles)
1/2 teaspoons salt
1/2 teaspoon pepper
4 medium potatoes, peeled and cubed
4 medium carrots, peeled and sliced
1 large onion, cut into chunks
1/2 cup ketchup
1 cup water
1 1/2 teaspoon vinegar
1/2 teaspoon dried basil

Combine ground turkey, salt and pepper in large skillet. Cook over medium heat until brown. Alternatively, shape into meatballs and cook this way (if using veggie crumbles, no need to pre-cook)

Place potatoes, onion, and carrots into crockpot. Top with meat. Mix all remaining ingredients together and pour over meat

Cover; cook on high 4 – 5 hours (or on low all day)

Try adding additional vegetables, such as sliced mushrooms or peas.

Crockpot Vegetable Stew

SERVINGS | 4 – 8 (depends on amount of veggies you put in)
SOURCE: based on Kris Andrews’ stew recipe

2 cans tomato soup
1 can cream of mushroom/potato/whatever soup
1 envelope onion soup mix
1 can white beans or chickpeas, rinsed and drained

Include any of the following (the more the better)

  • Green beans (1 can, drained, or 1 small bag, frozen)
  • Corn (1 can, drained, or 1 small bag, frozen)
  • Mushrooms (fresh and sliced, or 1 can, drained)
  • Carrots (cut into bite sized pieces)
  • Broccoli (cut into bite sized pieces)
  • Cauliflower (cut into bite sized pieces)
  • Any other veggies you’d like in your stew
  • 1 or 2 small potatoes, peeled and cut into small chunks

Pour all ingredients into crockpot. Mix thoroughly – you want enough veggies so this is chunky. Don’t worry about not having enough liquid; the veggies will contribute liquid to the stew as they cook down. Cover. Let cook 6-8 hours at low-medium heat. When veggies are tender, serve warm.

Potato Cheese Soup

SERVINGS | 4 – 8 servings (depends on how hungry you are)
SOURCE: Modified (original unknown)

2 large potatos, peeled and cubed
3 large carrots, peeled and cubed
1 large onion, cubed
4 ounces lowfat cheddar cheese, shredded
salt and pepper

Place potatoes, carrots, and onion in large pan. Add 2-3 cups of water (not enough to cover; just enough so that you can see it through the veggies). Bring to boil; cover and reduce heat. Simmer 45 minutes, or until vegetables are soft.

Run contents of pot through blender, then return to pot. Stir in shredded cheese until melted. Salt and pepper to taste. Serve warm.