Archive for the ‘Soups and Stews’ Category


I often see wonderful soups on the shelves at Trader Joe’s and Whole Foods, however it doesn’t seem like a plain soup would make a great meal.  Here I’ve taken a box soup, added some veggies, and created some dumplings for a really hearty dinner.  If you don’t have a Trader Joe’s or Whole Foods nearby or can’t find these ingredients, don’t be afraid to improvise… cooking doesn’t have to be a fine science.  This is a quick and easy prep recipe.  Enjoy!

What I used:

  • 2 containers of Trader Joe’s Creamy Corn and Roasted Pepper Soup
  • 1 pkg of Trader Joe’s frozen fire roasted bell peppers or melange a trois, thawed
  • 1 pkg of Trader Joe’s frozen roasted corn, thawed
  • 1 onion, chopped
  • 1 large clove garlic, chopped
  • 1/2 pkg of Trader Joe’s veggie chorizo
  • Chili powder, cumin, salt to taste
  • 1 tube Trader Joe’s polenta

To prepare:

  1. Slice tubed polenta about 1/2-inch thick, then cut each slice into fourths.  Grill on each side till browned.  I used my George Foreman grill.  You can use a pan, oven, etc.  Set aside.
  2. In a large pot, saute onions and garlic till soft.
  3. Add in soup, thawed veggies, chorizo, and simmer for about 20 minutes or more.
  4. Season to taste with chili powder, cumin, salt.
  5. Stir in the dumplings right before serving and place a few atop each bowl.
  6. You can serve with sliced avocado, soy sour cream.

8  servings.  Weight Watcher Points Plus value: 7

My personal recipe.



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This is a yummy and super fast soup for a busy weeknight.


  • Olive oil cooking spray
  • 1 garlic clove minced
  • 2 cups packed chopped escarole (use spinach if you can’t find it in your store)
  • 2 cups vegetable broth
  • 2 cups water
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • 1/8 tsp red pepper flakes
  • 15 oz can of cannellini (white kidney) beans rinsed and drained
  • 1 to 1 1/2 cups  cooked whole wheat linguine (substitute if not available)
  • 4 tbsp of Parma or other Parmesan cheese substitute
  • Season to taste with additional salt and pepper flakes
  1. Spray olive oil into large saucepan over medium high heat and cook garlic for 30 seconds.
  2. Add escarole and cook till wilted.
  3. Add broth, water, oregano, salt, pepper flakes.
  4. Cover and bring to a boil.
  5. Stir in beans and pasta and heat till beans and pasta are warm.
  6. Divide into three soup bowls and top with Parma.

4 servings.  Weight Watcher PointsPlus value: 4

Original Recipe from the Fresh Fabulous Fast Cookbook.

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Looking for a new soup to try?  This Lebanese soup/stew from Appetite for Reduction is delicious.  The whole family loved it, and it’s very easy to make.   Enjoy!


  • Olive oil cooking spray
  • 1 medium onion, diced
  • 6 cloves garlic, minced
  • 1 tsp salt
  • pinch of black pepper
  • 1 tbsp ground cumin
  • 1 tsp ground coriander
  • 1 1/2 cups diced carrots
  • 1 cup dried red lentils (I think I used yellow)
  • 1/2 cup brown basmati rice
  • 1 tsp lemon zest
  • 1/4 cup lemon juice
  • 6 cups vegetable broth
  1. Spray olive oil into a 4 quart pot over medium high heat and saute onions till translucent.
  2. Add garlic, pepper, salt, cumin, coriander and stir a minute.
  3. Add carrots, lentils, rice, zest, broth.
  4. Cover pot and bring to boil, then simmer for 40 minutes stirring occasionally and adding water if necessary.
  5. Add lemon juice and salt and pepper to taste.
  6. Let soup sit for 10 minutes before serving.

6 servings.  Weight Watcher PointsPlus value:  5

This recipe is not modified from the original and is from Appetite for Reduction.

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Leeks are “a good source of dietary fiber, also contain a good amount of folic acid, calcium, potassium, and vitamin C. Easier to digest than standard onions, leeks have laxative, antiseptic, diuretic, and anti-arthritic properties.” ~ about.com.  Potato and leek soup is a classic.  Here is a very simple and tasty version.

  1. Coat dutch oven with olive oil cooking spray and add 2 tbsp water.
  2. Add 3 large or 6 small leeks, roots and green tops removed, cleaned and chopped (about 5 cups) and saute till soft, about 10 minutes.  (If you’re in a real big hurry, use a couple of bags of Trader Joe’s frozen chopped leeks).
  3. Add 4 to 5 small potatoes, about 2 pounds, peeled and sliced 1/4 inch thick.
  4. Add 2 1/4 cup vegetable broth, 1 tsp or more salt to taste, a few twists of freshly ground pepper, 1/2 tsp nutmeg.
  5. Cover and simmer 20 to 25 minutes until potatoes are soft.
  6. Remove from heat and mash, or use immersion blender for smoother texture if desired.
  7. Add 2 cups non-dairy milk.  (Unsweetened soy milk is creamier).
  8. Season to taste and garnish with chives.

6 servings.  Weight Watchers PointsPlus value:  5

Original recipe source unknown cookbook.Blue Solaize Leeks

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We mostly associate Adzuki beans with sweet red bean mochi or other desserts, but here they make a delicious stew with a nutty flavor that’s packed with protein.  Quite simple to make as well.

  1. Soak 1 cup dried adzuki beans in 4 cups cold water for 5 hours or overnight; drain and reserve liquid.
  2. Coat large dutch oven with cooking spray, heat over medium heat.
  3. Add 2 bunches of green onions chopped (reserve some for garnish) , sprinkle with salt, cover and cook till soft, 5 minutes.
  4. Add 1/2 cup dried shiitake mushrooms, stems removed and crumbled; add drained beans.
  5. Add enough water to reserved liquid to make 4 cups; stir into pot.
  6. Cover and bring to boil; reduce heat and simmer 45 minutes (add a little water if necessary in the process).
  7. Stir in 12 oz. red potatoes quartered; cover and cook 15 minutes more or until tender and beans are soft.
  8. Take 1 cup of broth from pot and mix with 2 tbs yellow or red miso; add to pot and simmer 2 more minutes till heated through.
  9. Garnish with reserved green onion.

6 servings.  Weight Watchers PointsPlus value:  4

Original recipe from Vegetarian Times Everything Vegan.Adzuki Beans

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This is a great soup for your fresh corn and tomatoes!

  1. Coat a nonstick soup pot with olive oil cooking spray.
  2. Saute 1 large chopped onion; add 2 cloves minced garlic and 1 large chopped green pepper and continue to saute till lightly brown.
  3. Add 5 medium peeled and diced potatoes and 6 cups vegetable broth; cover and simmer until potatoes are tender, about 15 minutes; coarsely mash half of potatoes with masher.
  4. Stir in1 cup fresh chopped tomatoes, 1 cup corn kernels, 1/2 cup fresh chopped poblano peppers, 2 tsp cumin; cover and simmer for 15 minutes.
  5. Add 1 1/2 cups of Daiya cheddar or pepper jack; stir till melted.
  6. Add enough unsweetened almond milk (up to 1 cup) to give it a fluid consistency.
  7. Season with salt and pepper; continue to simmer for about 5 more minutes.

6 servings.  Weight Watcher PointsPlus value: 7

I can not find the original source of this recipe, but it did come from  a cookbook.

Fresh Corn on FoodistaFresh CornPoblano on FoodistaPoblano

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What a wonderfully super easy wonton recipe I modified from Emeril.  It’s easy to prepare and cooks in no time.  Tastes just like a vegetarian restaurant wonton soup.


  • 3 cups vegetable broth
  • 1 inch piece of ginger finely chopped
  • 8 large spinach leaves sliced
  • 1/4 cup green onions sliced
  • 2 shiitake mushrooms sliced
  • 1 tsp soy sauce
  • pinch of pepper
  • 3 wonton wrappers cut into strips
  • 1/2 pound tofu cut into cubes
  • a few pieces of wakame seaweed (to replace fish sauce in original recipe, optional)

In a medium saucepan, bring broth to boil, add the rest of the ingredients, and cook till done.  Season to taste.

2 servings.  Weight Watchers PointsPlus value:  4Vegan on FoodistaVegan

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