Mixed Lentil Soup with Kale

This recipe is one that I have been making for years and it never gets old.  I think I have finally perfected it after making some minor tweaks over the years.  It can be made vegetarian or you could add ground sausage or dice up some cooked sausage if you like your soup with meat.  I sometimes substitute chard for the kale depending on what looks better at the market.  I hope you enjoy it as much as we do!

Serves 4-6

Ingredients:
1/2 Cup green or french lentils
1/2 Cup yellow lentils
1 Can of diced tomatoes
2 Tablespoons tomato paste
1 Bunch of kale or chard of choice, chopped
1 Medium yellow onion, chopped
5 Cups water
3 Tablespoons balsamic vinegar
1 Tablespoon dried thyme
1 Tablespoon dried oregano
1 Tablespoon oil of choice
Coarse salt and ground pepper
Optional:  1/2 Pound sweet Italian sausage (I like Applegate chicken sausage)


In a large pot heat oil over medium-high. Add onion and cook, stirring, until softened and browned, 3 to 5 minutes. If you are adding cooked meat, I would add it a minute or two after the onion and let it brown up, if the meat is raw, brown beforehand.  Add tomato paste, oregano, and thyme; stir to combine.  Add lentils, 5 cups water, balsamic vinegar, and tomatoes with their juice; bring to a boil. Reduce heat and simmer, partially covered, 25 minutes. Add kale or chard; season with salt and pepper, and cook until lentils and greens are tender, 15 to 20 minutes more.  Enjoy immediately with bread or crackers (GF of course!) if preferred.

Split Pea Soup

We should all be eating more split peas! They are full of soluble fiber and provide a good amount of protein, two B vitamins and several important minerals   They also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.  Being that October is Breast Cancer Awareness Month, I felt that this family favorite was an appropriate recipe to post.  Being high in protein and chock full of veggies, this one pot - vegetarian, gluten free, and dairy free soup is all you need to warm your soul on crisp autumn nights!

Serves 6

Ingredients:
1 Tablespoons olive oil
1 Medium yellow onion
3 garlic cloves, minced
1 Red bell pepper, diced
1 Cup carrots, peeled and sliced
1 Cup celery, diced
1 Teaspoon ground cumin
6 Cups low-sodium vegetable broth
1 Can diced tomatoes drained, no-sodium added
1 Pound dried yellow split peas, picked through and rinsed
1/3 Cup chopped fresh chives (or parsley)
Salt and pepper to taste

In a large pot, heat one tablespoon olive oil over medium-high adding onion, garlic, and cumin.  Season with salt and pepper.  Saute until onion is soft (6 minutes or so).  Add broth, 2 cups water, carrots, celery, bell pepper, diced tomatoes, and split peas, and bring to a boil.  Reduce to a simmer, cover, and cook until peas are tender and soup has thickened (30-40 min).  Season with salt and pepper to taste.  Let cool until just warm.  Transfer in batches (I do 2-3 batches in the Vitamix) to a blender and puree to your liking.  I like mine on the slightly chunky side so do not blend for very long.  Pour back into pot, reheat if necessary and serve garnished with fresh chives. Enjoy!

Almost Minestrone Soup

This vegetarian soup is hearty, quick to make, and uses a lot of ingredients you will probably have on hand.  I love it served with a gluten-free crostini from Mariposa Bakery and some grated Parmesan on a cold winter night.  It is great after work since the prep is about 20 minutes at the most!  I have been using diced Pomi tomatoes in my soups lately, which come in a cardboard container (instead of a can) to get away from the BPA.  Canned tomatoes apparently are always in cans that contain BPA due to their high acidity.  The only downside is that the Pomi tomatoes are not organic.  You can never really win on all fronts!  I believe that Trader Joes uses BPA-free cans for their beans so I have been buying my canned beans from them.  I always mean to use the dried beans, but since I am always cooking in a hurry these days I always end up popping open a can.  Anyway, back to the soup.....

Serves 4-6

Ingredients:
2 Tablespoons extra-virgin olive oil
2 Large or 3 medium carrots diced small
1 Medium yellow onion, diced small
1/2 Head large or small head of green cabbage, chopped
3 Garlic cloves, minced
1 Teaspoon dried thyme
Coarse salt and ground pepper
1 Can cannellini beans, rinsed and drained
1 Can red kidney beans, rinsed and drained
1 can diced tomatoes (or one box)
4 Cups low-sodium vegetable broth
1/2 cup chopped fresh parsley
grated Parmesan, for serving

In a large pot, heat oil over medium-high.  Add carrots and onion, cook until onion is translucent (about 5-6 minutes).  Add garlic and thyme, season with salt and pepper, and cook about 3 additional minutes.  Add beans, tomatoes, cabbage, parsley, and broth.  Bring to a boil and then reduce heat, simmering until vegetables are tender (about 25-30 minutes).  Serve in bowls and add Parmesan (and crostini!) if desired.

Italian Sausage and Artichoke soup

I am posting a bit early this week because this is my first full week back to work and it is looking to be busy.  Inspired by a recipe from a recent Sunset Magazine, but with a few substitutions and modifications, I came up with this meal late last week.  It was very yummy and super easy to throw together on a weeknight.  It took me about 30 min total to make from start to finish.  To make this vegetarian, just omit the sausage and use vegetable broth instead of chicken.  I would have posted a picture, but I forgot to take one!

Serves 4-6

Ingredients:
1 tbsp Olive oil
3 Italian chicken sausages (I used Applegate Farms) pre-cooked, cut down the middle and then sliced (like half moons)
3 cans of reduced-sodium chicken broth (45 oz total)
1 bag frozen artichoke hearts, thawed and halved
1 bunch (about 1 lb) kale, stemmed and chopped
1 russet potato, medium sized, chopped
1 can cannellini beans, drained and rinsed well
1 tablespoon dried oregano
Parmesan cheese (optional)

Heat oil in a large pot over medium-high heat.  Add sausage and cook until browned, stirring often.  Add oregano and stir until fragrant.  Add broth, artichoke hearts, potatoes,1 cup water and bring to a boil.  Reduce heat to a simmer and add kale and cannellini beans.  Cook, covered, until wilted, about 3 minutes.  Ladle soup into bowls and serve with freshly grated cheese if desired.