Curried Sweet Potato and Chickpea Soup

This is one of the lunches featured on my “Work From Home” Lunch Series! Many clients of mine struggle to find lunches that are filling, satisfying, healthy, and NOT BORING. This is one of my favorites, especially in the winter months. Make a batch and have it for a few lunches during the week. You can always bulk it up by adding some quinoa, chicken, or shrimp. You can also make swaps depending on what you have — any roasted root veggie will be great and you can try chard or kale in place of spinach. This is more of a guide than an exact recipe you need to follow!

Ingredients:

• 1 large sweet potato, cubed and roasted

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 1-inch piece of ginger, minced

• 1 can chickpeas, drained and rinsed

• 3 large handfuls of spinach

• 3 cups chicken broth (or vegetable broth)

• 1 can of full fat coconut milk

• 1 tbsp coconut oil

• 1 tbsp curry powder or curry paste

• Salt and pepper to taste

• Lime wedges for garnish and to squeeze on top

Directions:

• Add coconut oil to a pot over medium heat. Add in onion and a pinch of salt and cook (stirring occasionally) until softened (about 5-10 min)

• Add in ginger and garlic and cook until fragrant (about 2-3 minutes)

• Add curry powder and stir for 30 seconds before adding in the chicken broth and coconut milk.

• Once hot, add in the pre-roasted sweet potatoes, chickpeas and spinach and cook until the spinach is wilted

• Taste and add salt and pepper if needed before eserving

Parsnip and Leek Soup

This soup is so simple to make - you only need a few ingredients, but it is packed with flavor! It’s perfect as a first course at dinner or for a cozy, comforting lunch. You can really substitute any roasted root vegetable here - or you can get creative and try a combination, like parsnip and carrot or celery root. If you’re feeling extra adventurous, try adding in some herbs like rosemary or thyme! TIP: Roast the veggies well in advance if you’re short on time. Whenever I have a free 10 minutes these days, I will roast my vegetables for that night’s dinner or for soups - then everything else can come together so quickly :)

Ingredients:

• 8-10 medium-sized parsnips, peeled and cut into matchsticks

• 3 leeks, cleaned, white and pale green parts only, sliced lengthwise and then into 1/4-inch slices

• 1/2 yellow onion, diced

• 4 cups chicken broth

• 3 tbsp olive oil

• Salt and pepper to taste

Directions:

• Preheat oven to 400 degrees F

• Toss parsnips with 2 tbsp olive oil and salt and pepper. Roast on a baking sheet for 30-35 minutes or until easily pierced with a fork.

• Meanwhile, sauté the leeks and onion over medium heat with the remaining olive oil and a pinch of salt. Stir frequently and cook until tender, around 8-10 minutes.

• Add roast parsnips, cooked leeks and onions, and chicken broth to a blender and blend until smooth. If needed, add in water or more chicken broth to thin out the soup. 

Roasted Root Vegetable Soup

I love having quick and easy lunches ready to go, especially with a new baby around! It helps me make sure I am getting in a delicious and nutritious meal without having to labor over anything. With this soup, I’ll just heat it up, maybe have a side salad to get in some greens, and lunch is served!

This roasted vegetable soup is hearty, cozy and relatively easy to make. The only time consuming part of this recipe includes roasting the root vegetables. I’ve also made this soup with leftover roasted vegetables and in those cases, it comes together incredibly quickly. With this soup, feel free to get creative. Use whatever root vegetables you have on hand! It’s great with any kind of squash or potatoes or the “unusual” winter veggies too, like celery root, turnips, or rutabaga! 

TIP! I bought pre-packaged peeled and diced organic butternut squash for this. That is one vegetable that I do not enjoy cutting up myself!

Ingredients:

• 2-3 cups peeled and diced butternut squash (2 inch pieces)

• 4 parsnips, peeled and cut into 2 inch pieces

• 4 carrots, peeled and cut into 2 inch pieces

• 1 yellow onion, diced

• 4 cloves garlic, minced

• 1/4 cup avocado oil (olive oil will work too)

• 1 tbsp olive oil

• 4 cups chicken broth

• Salt and pepper to taste

Directions:

• Preheat oven to 425 degrees F.

• Arrange squash on one baking sheet and toss with 2 tbsp avocado oil and a large pinch of salt. Arrange parsnips and carrots on another baking sheet and toss with 2 tbsp avocado oil and a large pinch of salt. Roast in oven for about 35-40 minutes, tossing occasionally, until golden brown and tender.

• Once vegetables are almost finished roasting (with about 10 minutes left), heat olive oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute or two, stirring frequently. 

• Add in roasted vegetables, broth, and another pinch of salt (and pepper). Stir and then bring to a simmer. 

• Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

• Optional: Top with roasted squash or pumpkin (or squash) seeds, a drizzle of good olive oil, and a pinch of Maldon sea salt.

Veggie Sweet Potato Chili

This is a perfect “Meatless Monday” dinner! It’s hearty, filling, and so satisfying! I love topping my chili with some avocado and greek yogurt for some creaminess and richness. This recipe is also ideal for group dinners because it’s quick, easy, and uses just one pot!

Ingredients:

(Serves 4)

• 1 tablespoon olive oil

• 1 medium yellow onion, chopped

• 1 red bell pepper, chopped

• 1 medium sweet potato, peeled and cut into 1⁄2-inch cubes

• 3 garlic cloves, pressed or minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• ½ teaspoon cayenne pepper 

• 1 large can (28 ounces) diced tomatoes, with their juices

• 2 cans (15 ounces) black, kidney, or cannellini beans (or a combo) rinsed and drained

• 2 cups vegetable broth

• Salt and freshly ground black pepper to taste

• Garnish with: sour cream or greek yogurt, grated cheese, jalapeno, cilantro, and avocado

Directions:

1. Heat a Dutch oven over medium heat. Add olive oil, onions, peppers, and sweet potatoes and a sprinkle of salt and pepper. Cook, stirring occasionally, until the onions start turning translucent, about 5-8 minutes.

2. Add the garlic, chili powder, cumin, cayenne, stirring frequently for 2-3 minutes. Then add tomatoes, beans and broth, and stir. Bring the chili to a simmer. Let simmer, stirring occasionally until the sweet potatoes are tender and the chili has thickened (about 45 minutes)

3. Serve the chili with garnishes and enjoy!

Health Benefits of Cumin:

• Cumin is a good source of iron, which improves blood flow and circulation.

• Cumin is one of the most gut-friendly herbs, stimulating enzymes that aid in the digestion process.

• Cumin has antiviral and antibacterial properties, which helps to prevent the flu or common cold.

• It can help with respiratory issues because it’s an anti-congestive agent and can aid in the clearance of mucus from the airways and lungs.

Sources and Additional Reading

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cumin.html

• https://www.netmeds.com/health-library/post/8-impressive-health-benefits-of-cumin

• https://draxe.com/nutrition/cumin-seeds/

Roasted Winter Root Vegetable Soup

I love roasting root vegetables because their natural sugars begin to carmelize and they taste so sweet and satisfying. Plus, they are excellent sources of complex carbs, antioxidants, fiber, and tons of vitamins and minerals. In Ayurvedic tradition, root vegetables are thought to have grounding properties and can help us feel rooted and balanced in our lives. This root vegetable soup is warming and nourishing and a perfect way to try some new winter vegetables like turnips and rutabagas.

Ingredients

(serves 4)

• 1 large sweet potato, peeled and cut into ¾ inch cubes

• 3 parsnips peeled and cut into ¾  inch pieces

• 3 carrots peeled and cut into ¾  inch pieces

• 2 rutabagas or turnips, peeled and cut into ¾  inch pieces

• 1 yellow onion, diced

• 4 cloves of garlic, minced

• 2 tablespoons of avocado oil

• 1 tbsp coconut oil (or olive oil)

• 4 cups vegetable stock

• Salt and pepper to taste

• 1 tbsp diced fresh rosemary

• ¼ cup toasted pumpkin seeds (for garnish)

NOTE: Feel free to swap around the winter veggies - try adding in celery root, different kinds of squash, etc… 

Directions:

• Preheat oven to 425 degrees Fahrenheit. 

• In a large mixing bowl, mix the root vegetables with avocado oil, salt and pepper. Divide them evenly on two large baking sheets. Place both baking sheets in the oven and roast for about 35-40 minutes, tossing the vegetables 20 minutes in.

• Heat a large pot over medium heat and add in 1 tbsp of coconut (or olive) oil, onion, garlic, rosemary, and a pinch of salt and pepper. Cook for about 5-7 minutes, stirring often. 

• Next, add the roasted root vegetables and the vegetable stock to the pot. Bring to a boil and then reduce to a simmer to 10 minutes, stirring occasionally. 

• Blend the soup using an immersion blender, a blender, or food processor. If it’s too thick, add some water.

• Garnish with toasted pumpkin seeds.

Roasted Carrot Ginger Soup

This soup requires so few ingredients, yet it packs a ton of flavor! By roasting the carrots, they carmelize and add even more depth and complexity to this soup. Adding a little coconut milk adds richness and creaminess. I highly recommend doubling this and storing leftovers in the fridge or freezer for a quick weeknight meal!

Ingredients:

(serves 2)

• 8 medium/large carrots, halved and quartered

• 3 cups vegetable broth

• 1 tbsp coconut oil

• 1 tbsp avocado oil 

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1 tbsp chopped fresh ginger

• ¾ cup coconut milk

• Salt and pepper to taste

Directions

• Preheat oven to 400 degrees

• Toss carrots with avocado oil and a couple pinches of salt and pepper. Roast in the oven for 25 minutes, or until caramelized and tender.

• Once carrots are almost finished in the oven, melt the coconut oil in a large sauce pan or dutch oven over medium heat.

• Add onion, a pinch of salt and cook for about 8 minutes (stirring occasionally) or until onions are soft and translucent.

• Add garlic and ginger and cook for another 2-3 minutes, stirring frequently

• Add the roasted carrots and vegetable broth. Bring to a boil and then reduce heat to a simmer for about 5 minutes. Add in coconut milk and stir.

• Blend in a blender or use an immersion blender until smooth. Taste and add salt if needed.

• Optional - garnish with pumpkin seeds

Miso Ginger Mushroom Soup

I had lots of mushrooms laying around this week, so I whipped up this delicious Miso Ginger Mushroom Soup for lunch yesterday. It was perfect for the chilly, foggy fall day we were having in San Francisco. You read all about the benefits of mushrooms my “Mushroom and Thyme Quinoa” post, but there are some other seriously nutrient-dense ingredients in this soup, like ginger, which is a powerful antioxidant, aids in digestion, and helps prevent inflammation. Also, there’s miso, which is a fermented food and helps to restore beneficial bacteria (probiotics) in our gut. This soup takes about 15 minutes and has only a small handful of ingredients. Enjoy!

Ingredients

(serves 2)

• 4 cups vegetable or mushroom broth

• 3 tbsp red or white miso paste

• 2 cups shiitake mushrooms, thinly sliced

• 2 cups spinach or kale leaves (roughly chopped)

• 1 tbsp grated (or minced) fresh ginger root

• 2-3 cloves of garlic, minced

• 1 tbsp sesame oil

• 1 tsp tamari or soy sauce

• Salt and pepper to taste

Directions:

• In a medium sized pot, heat sesame oil over medium heat. Add garlic and ginger. Cook for about 2-3 minutes, stirring often, or until softened. Add broth and bring to a boil. Reduce to a simmer.

• Ladle about ½ cup of the broth into a small bowl. Add the miso paste and tamari (or soy sauce) and whisk to combine. Return to the soup pot and stir. 

• Add mushrooms to the soup pot. Cover the pot and simmer for 5-10 minutes or until the mushrooms are cooked through. Add spinach (or kale). Turn off the heat, but keep the lid on for 2-3 minutes, or until spinach is wilted. Serve.

Optional:

• Add cooked soba or udon noodles just before serving

• Add cooked shredded chicken or cubed tofu just before serving

• Top with scallions and red pepper flakes

Butternut Squash and Cauliflower Soup

This nourishing and warming soup couldn’t be easier to make. Butternut squash adds a nutty flavor here and the coconut milk adds the perfect amount of creaminess. I love the warming spices of cinnamon and cumin, and when paired together, it brings about a subtle spiced earthiness flavor. My recommendation is to make a big batch of this soup and have leftovers for lunches! 

Ingredients:

(serves 4)

• 1 medium butternut squash, peeled and chopped into ¾  inch pieces 

• 1 head of cauliflower, chopped into florets

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 3 cups chicken (or vegetable) broth

• 3/4 cup coconut milk 

• 2 Tbsp coconut oil

• 1/4  tsp ground cinnamon

• ¾  tsp ground cumin

• Salt and pepper to taste

• ¼ cup raw pumpkin seeds, toasted (for garnish)

Directions:

• Heat a large pot over medium heat. Add coconut oil, onion, and and a pinch of salt. Cook for about 10 minutes, stirring every so often, until onions are softened.

• Add the garlic and cook until fragrant, about 1 minute.

• Add cauliflower, squash, and broth. Bring to a boil and then simmer until vegetables are cooked through and are easily pierced with a fork, about 15 minutes. 

• Add coconut milk, cinnamon, cumin, salt, and black pepper. Stir to combine.

• Use an immersion blender or blender and blend until smooth. Taste and adjust seasonings if needed.

• Garnish with a drizzle of olive oil, toasted pumpkin seeds, and a sprinkle of flaky sea.

Optional: Roast the butternut squash and cauliflower before adding to the soup. I made it both ways and didn’t feel that the roasting added that much extra flavor, but it’s up to you!

Roasted Carrot and Pumpkin Soup

This is a comforting soup that delivers a powerful dose of beta-carotene from both the pumpkin and carrots. Our body converts beta-carotene into vitamin A, which helps promote healthy skin, an efficient immune system, and good eye health. This soup is so tasty and will warm and nourish you on a cool fall or winter evening. Roasting the carrots allows their natural sugars to caramelize, giving this soup a sweet and nutty flavor. I’ll often double this recipe so I have leftovers that I can easily reheat for weekday lunches and dinners. 

Ingredients

(serves 4)

• 1 15 ounce can of pumpkin puree

• 10 large carrots, peeled and halved lengthwise

• 1 yellow onion, diced

• 3 cloves of garlic, minced

• 4 cups vegetable broth

• 1 cup coconut milk

• 2 tbsp avocado oil

• 1 tbsp coconut oil

• ½ tsp pumpkin pie spice (or cinnamon) 

• Salt and pepper to taste

Directions

• Preheat oven to 425 degrees

• On a baking sheet, toss carrots with avocado oil, salt and pepper.

• Roast for 35-40 minutes or until browned and tender

• Once carrots are almost finished roasting (with about 10 minutes left), heat coconut oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute, stirring frequently. 

• Add in carrots, pumpkin, broth, and another pinch of salt. Stir and then bring to a simmer. 

• Add in coconut milk and pumpkin pie spice. Stir.

• Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

• Optional: serve with a drizzle of coconut milk and toasted pumpkin seeds.

Easy Gazpacho

This gazpacho recipe couldn’t be simpler! All you need is a high powered blender, like a Vitamix, and you can have this soup ready to go in 5 minutes, seriously! It’s October, and somehow we are still getting delicious tomatoes in our CSA farm box and from the farm stands in and around San Francisco. Not complaining! Since we’ve also been having hot days and warm nights, I decided to try a gazpacho recipe, and it is perfectly tangy and refreshing. One thing to note: QUALITY of ingredients really matters here. When preparing a fresh, cold soup featuring fresh vegetables, it’s important to try to use organic, local, and ripe ingredients. You will definitely notice a difference in flavor.

You can try some yellow heirloom tomatoes and a yellow bell pepper if you want to try for a yellow gazpacho. When I first made this, I made the mistake of combining red and yellow tomatoes, with a yellow bell pepper, and while it still tasted great, the color was not appealing at all!

Ingredients:

(serves 4-6)

• 1 small/medium cucumber, seeded and roughly chopped

• 5 large ripe tomatoes, cored and roughly chopped

• 2 garlic cloves, roughly chopped

• 1 red bell pepper, cored and roughly chopped

• 1 shallot, roughly chopped

• 1/2 cup fresh basil leaves

• 1/4 cup good quality olive oil

• 3 tbsp red wine vinegar

• 1 tsp fine sea salt

• 1/2 pepper

Directions:

• Place all ingredients in a blender and blend until smooth.

• Chill the soup for about 1-2 hours before serving. Taste and adjust seasonings if needed.

• Garnish with a drizzle of olive oil, fresh basil, cilantro, cherry tomatoes, or just have it plain!

Spring Vegetable Pho

I was feeling a little under the weather yesterday, yet I wanted to take advantage of the spring vegetables I had gotten at the Farmer’s Market, which led me to making this soup. Pho, with the ginger and spices is always something I crave when sick. While the greens (asparagus and snap peas) quickly lose their green vibrancy, they certainly don’t lose their flavor. I’ve also made a version of this pho with mushrooms and mushroom broth in the winter, and it’s incredible. Just add sautéed mushrooms at the end in place of the peas and asparagus.

Also, this looks like a lot of ingredients, but I promise this is a simple recipe!

Ingredients (serves 2):

• 2 star anise

• 2 cinnamon sticks

• 1 tsp peppercorns

• 5 whole cloves

• 4 cups veggie (or chicken) broth

• 2 cups water

• 1 yellow onion, quartered

• 3 garlic cloves, smashed but whole

• 1 two inch piece of fresh ginger, quartered

• 2 tablespoons tamari

• Rice noodles for two

• 1 cup snap peas, chopped into 1 inch pieces

• ½ bunch of asparagus, chopped into 1 inch pieces

Topping Ideas:

• Lime wedges

• Jalapeños

• Scallions

• Bean sprouts

• Fresh basil, mint leaves, and/or lime leaves

• Chile sauce

Directions:

• In a medium pot over medium heat, combine the star anise, cinnamon sticks, peppercorns, and cloves and stir until fragrant, about 3 minutes

• Add onion, garlic, ginger, tamari, broth, and water. Bring to a boil, then simmer for 30 minutes. Strain and return the liquid back to the pot.

• Taste and adjust seasonings if needed (add salt, tamari, pepper)

• Add the snap peas and asparagus and simmer until tender, about 5-8 minutes.

• Meanwhile, in a pot of salted boiling water, prepare the noodles according to the package directions. Drain and rinse.

• Split noodles between two bowls. Cover with pho and serve with toppings of your choice.

Not the most beautiful photo (plus I was missing some essential toppings), but it tastes delicious!

Mushroom pho. SO SO flavorful. I highly recommend making this when feeling under the weather.

Other favorite spring pea recipes to check out!

• Thai Pea Soup

• Quinoa Fried Rice

• Pea, Mint, and Goat Cheese Crostini

• Brown Rice Pea Risotto