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Healthy Soup Recipes Made Simple

MEAT & SEAFOOD SOUP RECIPES

MEATLESS & VEGETARIAN SOUP RECIPES


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Baked Spring Stew

Crazy about this little ditty for several reasons. It's a super simple way to cook up soups and stews. And I've always got big love for a one-pot meal, especially a love-it and leave-it one like this recipe. And even though it was just turning June and already hot, hot, hot -- this stew screamed fresh, healthy and spring unlike its hearty winter versions. Certainly this week's CSA box brimming with the season's finest fare help pull off this successful sleight of hand for a deLIGHTful spring stew. NOTE: Pot size is crucial, see below ***.
~ Mavenjoy Note: Baking dish size is crucial, see below ~


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Baked Spring Stew

Ingredients
Olive oil
1/2 lb. bison stew meat, cubed into bite size pieces 
2 teaspoons minced garlic, divided 
A handful of fresh organic herbs, chopped (e.g. basil, rosemary, thyme, oregano), divided
Organic cornstarch
5-6 cups of organic onions, celery, carrots and new potatoes, cut into large bite-size pieces
Big handful of organic greens, like arugula*, torn into large bite pieces
Sprinkle of almond flour (all-purpose flour is fine too)
3-4 cups of organic stock ~ try this Bone Broth ~

Splash of sherry, wine or balsamic vinegar**
1 tablespoon honey

Salt and pepper to taste

Preparation
Preheat oven to 325. Drizzle olive oil over bison and add one teaspoon garlic, half fresh herbs and combine. Let stand while preparing vegetables. 
Lightly dust bison with cornstarch and combine. Heat large saute pan over medium-high heat. Add olive oil and bison to brown. Add vegetables, greens, remaining garlic, herbs, salt and pepper. Combine and quickly saute about 3-4 minutes stirring frequently. You want to keep them nice and vibrant, not cooking them, just get them primed and ready for the pot. Give a light sprinkle of flour to help thicken when cooking.
Transfer meat and vegetable mixture to 2.5 liter*** baking dish with lid. Combine liquids (broth, wine, honey) and pour over meat/vegetables. Cover and bake 1-2 hours, stirring a couple of times. 

Recipe Variation: Baked Winter Stew
Cut up rutabagas, turnips, cauliflower and/or parsnips to add to your vegetable medley. And use heartier winter greens like mustard, collard or escarole. You might want to substitute organic beef broth and add some tomatoes with juice or tomato sauce to the liquid mixture.

Notes:
*
 We've even used daikon greens, which are kind of lace-like and adds to the springy lightness of the stew. 
** 
Backyard Herb Vinaigrette works great too. 
*** You want everything snug in your pot -- the meat/veggies should come almost to the top and the liquid just fills in the cracks and crevices. 2.5 liter is equivalent to about 2.6 quarts, so a 3-quart baking dish should work fine too. Adjust the amount of vegetables and broth based on the size of your pot--remember everything snug. 

Fish Chowder

There are no hard-fast rules to this soup (really to most of our soups). Our healthy soup recipes usually come from a "whatcha got?" moment. For this chowder, it's whatever fish or seafood we might have on hand, like Pacific cod or Alaskan halibut or shrimp and even a can of wild salmon works. (There's a delicious creamy potato chowder variation below too.)

Mavenjoy Ingredient Picks
Sockeye Salmon Nova Lox ~
Organic Bone Broths ~ 
Alaskan Cod  ~


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Simple Fish Chowder

Mavenjoy Ingredient Picks
Sockeye Salmon Nova Lox ~
Organic Bone Broths ~ 
Alaskan Cod ~

Ingredients
1 tablespoon olive oil
1-2 cups onions, rough chopped
1 1/2 cups organic celery, rough chopped
1 1/2 cups organic carrots, rough chopped
1 tablespoon minced garlic
2 tablespoons lox, chopped (optional for flavor)
Splash of wine (optional)
2 cups seafood stock ~ try this Halibut & Salmon Broth ~
2 cups organic broth 
Splash of Worcestershire sauce (Gluten Free Note: Lea & Perrins Original Worcestershire Sauce is gluten free)
Splash of hot sauce 
1 cup organic corn (peas work well too--see recipe variation below)

1 cup unsweetened non-dairy milk or milk
1/2 - 1lb. Alaskan cod or other whitefish filet, cut into 1 inch pieces 

Preparation
Heat a large stockpot over medium-high heat. Add olive oil and next 3 ingredients and saute until softened and slightly browning. Add garlic and lox and saute another 3-4 minutes. Add a splash of wine and stir to deglaze. Add fish stock, broth, Worcestershire sauce and hot sauce. Bring to a boil. Using an immersion hand blender, blend randomly not completely just to thicken. (Can also use a regular blender, just transfer approximately 1/3 of the mixture into the blender, blend completely and return to pot.) Add corn and milk and heat to simmer. Add fish and continue cooking slowly until fish is cooked. Serve immediately.

Recipe Variation: Fish and Potato Chowder
Follow instructions above adding potatoes with the onions, celery and carrots. Add a bit of salt and pepper to these vegetables while sauteing. Continue following instructions above adding peas in lieu of corn -- or add both.

Butternut Squash Soup


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Creamy Butternut Squash Soup

Ingredients
1 tablespoon olive oil or butter
1/3 cup sweet onion, chopped
2 small organic carrots, diced
1/2 butternut squash, peeled and seeded, diced
Nutmeg, cinnamon, salt and pepper to taste
2 1/2 cups organic broth
1/2 cup organic almond milk or other milk beverage

Preparation
Heat a 3 qt. soup pot over medium-high heat. When hot add oil/butter. Add onion and cook for 6-8 minutes until soft and translucent. Stir in squash, carrots and seasonings. Add liquid and bring to a simmer. Simmer 15 minutes or until vegetables are soft. Blend with an immersion hand blender or transfer to blender and blend until smooth and creamy. 
2-4 servings

White Bean Soup


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Simple HomemadeWhite Bean Soup

Mavenjoy Tips
Find your local meat sources or buy Applegate Farms. Why Applegate? See what's so extra special about some of our Mavenjoy Picks. Plus tools to learn more about the products you choose. ~

~ When you get loaded up with fresh spinach, freeze big handfuls in individual freezer bags to pull out for soups, smoothies and such -- it behaves and tastes way better than buying packaged frozen spinach. ~

Ingredients 
Optional: 1-2 slices organic ham, prosciutto, or bacon for flavor 
2 organic carrots, rough chopped
2 ribs organic celery, rough chopped
1/2 sweet onion, chopped
1/2 teaspoon crushed red pepper
Herbs and seasonings to taste
1 teaspoon minced garlic
Splash of wine
1 can organic great northern beans or other white bean, undrained
1 32 oz. box organic chicken broth or vegetable broth
1-2 handfuls of fresh or frozen organic spinach

Preparation
Heat a 3 qt. soup pot over medium-high heat. When hot drizzle in olive oil. If using, add meat and brown. Stir in next 5 ingredients (through seasonings). Cook until vegetables are soft then add garlic. Cook until ingredients just begin to brown. De-glaze with a few splashes of wine. Stir in beans and broth and bring to a boil. Add spinach reduce heat and simmer 5-10 minutes uncovered.

Mavenjoy Tips
Find your local meat sources or buy Applegate Farms. Why Applegate? See what's so extra special about some of our Mavenjoy Picks. Plus tools to learn more about the products you choose. ~

When you get loaded up with fresh spinach, freeze big handfuls in individual freezer bags to pull out for soups, smoothies and such -- it behaves and tastes way better than buying packaged frozen spinach. ~

Cascadilla

I adapted this little keeper recipe by way of my sister-in-law. It has survived almost
THIRTY years on a piece of weathered, loose-leaf notebook paper in my 'purtiest' cursive
handwriting. It originated from Mollie Katzen's
The Enchanted Broccoli Forest, now The NEW Enchanted Broccoli Forest. I remember because I was bewitched by the cookbook's mystical, fun name and simple style that made even vegetables seem alluring and adventurous.


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Cascadilla

Ingredients
1 organic cucumber, peeled and rough chopped
1 organic bell pepper, chopped
1 organic green onion, sliced
1/2 teaspoon garlic, minced
1/2 teaspoon honey
1/2 teaspoon dill
4 cups organic tomato juice
1 cup organic yogurt
Salt and pepper to taste

Preparation
Combine first 6 ingredients in large pitcher or bowl and stir. Add juice and yogurt and stir to combine. Chill and serve.

Recipe Variation:
Add poached or boiled sustainably-fished shrimp.


More Healthy Soup Recipes, Stews & Ragus


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