Tortilla Soup

Veggie Tortilla Soup

I did not add any spice so my kids would eat it. Could add jalapeño or cayenne to spice it up.

Olive oil

2T butter

1 onion- diced

1 bell pepper - diced

3 cloves garlic - minced

2 cans black beans - drained and rinsed

2 cans pinto beans - drained and rinsed

1 28oz can diced fired roasted tomatoes with juice 

6 cups chicken broth (or vegetable)

3/4 cup frozen corn

2 T flour

2 tsp cumin

2 tsp chili powder

1/2 tsp lemon pepper

2 tsp Worcestershire sauce

1/2-1 tsp salt

1/2 cup 1/2 and 1/2

4 corn tortillas- cut in 16 wedges each

1. In a large Dutch oven, sauté peppers and onions in olive oil for 5-7 minutes. Add garlic and sauté 1 minute.

2. Add 2T butter until melted. Sprinkle flour and mix until no longer white.

3. Add chicken broth and mix thoroughly. 

4. Add remaining ingredients except milk and tortillas. Simmer 45 minutes.

5. Add milk and corn tortillas. Simmer additional 10-15 minutes.

6. Serve topped with diced avocado, shredded cheese and Greek yogurt/sour cream.

Veggie Chili- crockpot

 1 medium onion - diced

1 red bell pepper- diced

1 green bell pepper- diced

4 cloves garlic- minced

4 cups chicken stock

1 15oz can fire roasted tomatoes

1 15oz can black beans - drained and rinsed

1 15oz can pinto beans- drained and rinsed

1 cup lentils- rinsed

1 Tbsp chili powder

1 tsp smoked paprika

2 tsp cumin

1-2 tsp salt

1 tsp oregano

Toppings- avocado, cheese, crushed chips

1. Sauté peppers and onions 7 minutes until soft.

2. Add garlic, sauté 1 minute more

3. Add sautéed veggies and remaining ingredients to crockpot. Cook in high for 3hrs or low for 6hrs.

4. Top with whatever toppings you like

Lentil meatballs

 1.5 cups green or brown lentils

3 cups chicken stock (or veggie stock)

1 small onion - diced

2 cups shredded carrots- chopped in smaller pieces

4 cloves garlic- minced

1 cup rolled oats (can be quick cooking but not instant)

1/4 cup chopped parsley

3 tablespoons tomato paste

1 tsp dried oregano

1/2 tsp dried basil

1/2 salt (or more if omitting Parmesan)

1/4-1/2 cup Parmesan cheese (optional)

2 eggs

1. Preheat oven 425. Cook lentils in broth 20-30 minutes or until done. Cool slightly.

2. Sauté onion in olive oil until mostly cooked 6-8 minutes. Add the carrots and sauté 2 minutes more. Add garlic and sauté 1 more minute.

3. Pulse oats and parsley in food processor until it forms smaller crumbs.

4. Mix lentils, veggies, oats and remaining ingredients (except egg) until thoroughly mixed.

5. Add egg and mix well

6. Form meatballs and place on parchment lined sheet pan sprayed with cooking spray.

7. Cook 10 minutes, flip, cook 8-10 minutes more.

Lemon orzo with spinach and peas

1.5 cups orzo

3 cups chicken broth

2 garlic cloves- minced

2 sprigs fresh thyme leaves or 1/4 tsp dried

1.5 cups frozen peas

1.5 cups chopped fresh spinach

1/2 cup Parmesan cheese plus more for finishing

Zest of 1 lemon 

1. Sauté dry orzo in olive oil 60 seconds. Add garlic and cook  15-30 seconds more.

2.  Add chicken broth and thyme. Cook orzo 9-10 minutes until broth absorbed.

3. Remove from heat. Add chopped spinach and stir a minute to wilt a bit. 

4.  Add peas and Parmesan cheese. Stir until peas are heated through and cheese is melted.

5. Serve topped with extra Parmesan cheese.

Instant Pot Black Beans and Yellow Rice (stovetop)

Black Beans

1 lb dried black beans - rinsed and picked through
4 cups chicken broth
1 small onion - diced
1 small bell pepper- diced
1.5 Tbsp cumin
1 Tbsp dried oregano
1 tsp garlic powder (or 4 minced garlic cloves)
1 bay leaf
1/4 cup tomato paste
1 tsp salt (optional, to taste)

1.  Add everything but the salt to the Instant Pot.  You will salt after cooking.
2.  Cook on high pressure for 35 minutes and allow natural release for 20 minutes.
3.  Add salt and adjust as needed.

Yellow Rice

1 cup white rice (can use brown, but not as good)
2 cups water
3/4 tsp turmeric
1/4 tsp cumin
3/4 tsp salt
2 cups water
olive oil

1.  Add rice, olive oil and spices to a pan and cook briefly to toast the spices.
2.  Add the water and cook 20 minutes (or according to package direction for brown rice)

Serve black beans and rice with your favorite toppings.  Avocado, cheese, greek yogurt, chicken, etc.

Minestrone Soup

1 onion - diced
3 ribs celery - diced
3 cloves garlic - minced
2 zucchini - diced
1/4 pound green beans, or 1 can no salt added green beans, or frozen
1/2 head green cabbage - shredded
1 bunch kale - stems removed, roughly chopped
1 28oz can crushed tomatoes with basil (I like Muir Glen)
12 cups chicken stock
2 bay leaves
2 tsp dried oregano
1 tsp red pepper flakes
3/4 tsp dried thyme
1 tsp pepper
Parmesan rinds*
1 cup dried pasta

1.  Saute onion, celery, garlic, and zucchini in olive oil until partially cooked, approx. 5 minutes.  Include green beans if raw.
2.  Add green beans, cabbage, and kale and saute until cabbage is wilted, approx. 3 minutes.
3.  Add remaining ingredients except pasta.  Cover and simmer 45 minutes.
4.  Add pasta and cook additional 15 minutes or until pasta is cooked.
5.  Salt to taste.
6.  Serve topped with parmesan cheese.

*You can find these in the cheese section of most grocery stores.  I recently found at Whole Foods.

Slow Cooker Chicken Curry

8-10 chicken thighs
1 14oz can tomato sauce
1 cup chicken broth
1/2 14oz can lite coconut milk
2 medium sweet potatoes - peeled and cubed
1 onion - diced
2 broccoli crowns - cut in florets (or 1 bag pre cut broccoli)
2 cloves garlic - minced
2 T curry powder
1/2 tsp cayenne pepper
1 tsp salt

Brown Rice and greek yogurt

1.  Mix all ingredients in a slow cooker.  Cook on low for 7-8 hours or high for 3-4 hours.
2.  Serve over brown rice and topped with plain greek yogurt (if desired).

The broccoli tends to overcook if it is in the crock pot the entire time.  I try to add the broccoli 1/2 or 2/3 the way through the cooking time.  But... add it at the beginning if you are not able to add later.  Put it in the pot last and leave on the top chicken mixture to steam rather than stew.