Soups and stews are nutrient-dense, hydrating, and easy to digest. They support immunity, promote warmth, and can be low-calorie while providing fiber, vitamins, and minerals.

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Servings

Serves 4

Prep Time

• Preparation: 15 minutes
• Cooking: 30 minutes
• Total: 45 minutes

Ingredients

• 1 lb carrots, peeled and chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tbsp olive oil
• 1 tsp ground cumin
• Salt and pepper to taste
• 1/4 cup fresh parsley, chopped (for garnish)
• Optional: 1/2 cup coconut milk (for creaminess)

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until soft (about 5 minutes).
2. Add carrots and cumin, stirring for 2 minutes.
3. Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 25 minutes or until carrots are tender.
4. Blend the soup until smooth using an immersion blender or in batches with a regular blender.
5. Stir in coconut milk (if using), season with salt and pepper, and heat through.
6. Serve hot, garnished with fresh parsley.

Nutrition (Per Serving)

• Calories: 120 kcal
• Protein: 2g
• Fat: 5g
• Carbohydrates: 18g
• Fiber: 4g
• Sodium: 600mg

Allergens

• Contains coconut (if using coconut milk).
• Free from dairy, gluten, nuts, and soy (if coconut milk is omitted).

Vegetable Stew Recipe

Servings

Serves 6

Prep Time

• Preparation: 20 minutes
• Cooking: 40 minutes
• Total: 1 hour

Ingredients

• 2 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 medium potatoes, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup corn kernels (fresh or frozen)
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1 cup spinach or kale, roughly chopped

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until translucent (about 5 minutes).
2. Add carrots, potatoes, green beans, and corn. Stir for 3 minutes.
3. Add diced tomatoes, vegetable broth, thyme, and smoked paprika. Bring to a boil.
4. Reduce heat, cover, and simmer for 30 minutes or until vegetables are tender.
5. Stir in spinach or kale, cooking for another 3-5 minutes until wilted.
6. Season with salt and pepper. Serve hot.

Nutrition (Per Serving)

• Calories: 180 kcal
• Protein: 4g
• Fat: 6g
• Carbohydrates: 30g
• Fiber: 6g
• Sodium: 700mg

Allergens

• Free from dairy, gluten, nuts, and soy.
• Suitable for most diets, but check vegetable broth for potential allergens like soy or gluten.