White Bean Soup

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• 1 1/2 cups onion, diced

• 1 1/2 cups carrot, diced

• 3/4 cup celery, diced

• 2 1/2 tbsp garlic, minced

• 1 tsp dried basil

• 1 tsp dried rosemary

• 1/4 tsp crushed red pepper

• 1/4 tsp sage

• 6 cups veggie broth (or water)

• 1 can diced tomatoes

• 2 cans cannellini beans, drained (or other white bean)

• 1 cup whole wheat pasta

• 1 bunch kale

• Salt and pepper to taste

PROCEDURE

1. Heat oil, if using, in a pot over medium heat. Saute onion, carrot, celery, garlic, and spices until veggies begin to soften. 

2. Add broth (or water), tomatoes, and beans and bring to a boil.

3. Add in pasta, reduce heat and simmer for ~20 minutes or until pasta is done.

4. Add kale in the last few minutes before serving. Salt and pepper to taste.

THE RUNDOWN

A rich, savory, and filling soup. Sometimes referred to as a Tuscan soup. Try it and let us know what you think!

A Plantsanity Original

Red Lentil Soup

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• 1 large carrot, diced

• 2 stalks celery, diced

• 1 small onion, diced

• 1/4 tsp salt plus more to taste

• 1 cup red lentils

• 4 cups of vegetable broth

• 1 whole bay leaf

• 2 tbsp lemon juice, optional

PROCEDURE

1. Heat oil, if using, in a pot over medium heat. Add onions, carrots, celery, 1/4 tsp salt and saute ~5 minutes or until onions are translucent.

2. Add broth, bay leaf, lentils, and simmer for 20 minutes.

3. Stir in lemon juice and salt to taste.

Variation

Add in a can of chickpeas, or a cup of orzo or other pasta for a heartier soup. Add additional water or broth as needed.

THE RUNDOWN

Simple, but tasty soup recipe. Red lentils are a lot different than green or brown. Give 'em a chance if you haven't already. They will start to fall apart and thicken the soup as it simmers.

Adapted from: The Kitchn

African Peanut Stew

MATERIALS

Makes 4-6 servings

• 1 cup uncooked brown rice

• 2 onions, sliced into rings

• 1 carrot, diced

• 3 celery stalks, diced

• 2 sweet potatoes, chopped

• 2 tsp garlic, minced

• 28 oz diced tomatoes

• 1 cup water (or veggie broth)

• 1 tbsp curry powder

• 1 tsp salt

• 1/4 tsp pepper

• 1/3 cup peanut butter

• 1 cup light coconut milk

• 1 can chickpeas, drained and rinsed

• 2 cups spinach, chopped

PROCEDURE

Prep: Prepare brown rice according to package directions.

1. Add all ingredients to pot and cook over high heat until it boils, 10-15 minutes.

2. Turn heat down and simmer for 20-30 minutes, or until sweet potatoes are tender.

3. Taste and adjust seasonings as necessary.  Serve over brown rice.

THE RUNDOWN

Quickly feed a crowd with this hearty soup. Easy to pull together with minimal dishes. Perfect for warming you up on a chilly day. 

Adapted from: PlantPure Nation Cookbook

Broccoli Lentil Soup

MATERIALS

Makes ~6 servings

• 1 tbsp oil (omit if water sauteing)

• 1 onion, diced

• 4 cloves garlic, minced

• 4 carrots, diced

• 4 stalks celery, diced

• 3-4 heads of broccoli, chopped

• 8 cups of broth

• 3 bay leaves

• 3/4 cup lentils

• 1/2 cup rice

• 1 1/2 tsp salt, or to taste

• 1 1/2 tsp pepper, or to taste

PROCEDURE

1. Heat oil, if using, in a large pot over medium heat. Saute onions, garlic, carrots, and celery for about 5 minutes or until tender.

2. Add broth, bay leaves, lentils, and rice and simmer for 25 minutes.

3. Add broccoli and simmer an additional 10 minutes.

4. Season with salt and pepper.

THE RUNDOWN

This is the recipe for getting back on track and feeling good.  Light and tons of veggies while the broccoli, lentils, and rice still make it filling.

A Plantsanity Original