All tagged Vegetable Broth

Mexican Fiesta Quinoa Salad

This recipe is a crowd-pleaser! Colorful and delicious, Mexican Fiesta Quinoa Salad is the perfect recipe for healthy meal prepped lunches, quick weeknight dinners, or part of a festive summer BBQ!

Serves: 6-8

Prep time: 10 minutes

Cooking time: 15 minutes

What (your ingredients):

1 cup quinoa

2 cups vegetable broth

1 15.5 oz can black beans

1 cup fire roasted corn

2 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon salt

2 spring onions, thinly sliced

How (your directions):

Add quinoa and vegetable broth to a saucepan.  Bring to a boil, then cover, lower heat to low, and simmer for 15 minutes.

Meanwhile, add black beans, corn, olive oil, vinegar, cumin, chili powder, and salt to a large bowl.  Stir to combine.

Once quinoa has finished cooking, turn heat off and allow to sit, covered, for another 5 minutes. 

Add quinoa to the black bean and corn mixture.  Top with thinly sliced spring onions.

Enjoy warm, room temperature, or cold!  Store leftovers in an airtight container for 4-5 days.

Why (the science):  Quinoa and black beans are rich in protein, making this a satisfying lunch throughout the week!

5-Ingredient Creamy Broccoli Soup (Vegan, GF)

This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make!  It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe.  5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.

Serves: 6

Prep time: 10 minutes

Cooking time: 15 minutes

What (your ingredients):

1 tablespoons olive oil

1 yellow onion, diced

½ teaspoon salt

5 medium red potatoes, diced

6 cups veggie broth

8 cups broccoli florets

To serve: freshly cracked pepper

How (your directions):

In a large Dutch oven or soup pot, heat olive oil over medium heat.

Add diced yellow onion and salt.  Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.

Add red potatoes, veggie broth, and broccoli.

Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.

Turn off heat.  Using an immersion blender, blend soup until smooth and creamy.

If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.

Enjoy hot with freshly cracked pepper!

Why (the science):  Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!

Red Lentil Stew

Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties!  It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days.  Inspired by my favorite food blogger’s (Sarah Britton’s) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long day’s work 😊

Serves: 4-6

Prep time: 5-10 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon coconut oil

1 leek, sliced into half-moons and rinsed

Pinch of salt

5 garlic cloves, minced

1 tablespoon fresh ginger, minced

1 tablespoon cumin

¼ teaspoon cayenne pepper

1 28-oz can crushed tomatoes

1 cup red lentils, rinsed

3 cups veggie broth

½ lemon, sliced into thin rounds

1 tablespoon maple syrup

4 cups spinach

To serve: slices of avocado or grated parmesan cheese and good olive oil

How (your directions):

Heat a large soup pot or Dutch oven over medium heat.  Add coconut oil, sliced leek, and pinch of salt to the pot and sauté for 3-4 minutes.

Add minced garlic, ginger, cumin, and cayenne pepper, sautéing for 1 minute.

Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture.  Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.

Add maple syrup and taste for seasoning.  With the heat turned off, stir spinach into stew until wilted.

Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.

Why (the science):  Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup!  That’s equivalent to about 3 oz of chicken breast.

Sweet and Spicy Carrot Ginger Soup

This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting.  I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory.  I hadn’t been able to recreate that balance of sweet and savory…until NOW!  This recipe is easy, quick, and can be made in advance.  Great meal prep option that lasts 3 days in the fridge 😊

Serves: 4-6

Prep time: 5 minutes (30 minutes soaking cashews)

Cooking time: 20 minutes

What (your ingredients):

1 tablespoon olive oil

¼ red onion, chopped roughly

1 lb. carrots, chopped roughly

1 Gala apple, chopped roughly

½ granny smith apple, chopped roughly

Pinch of salt

1 garlic clove, minced

1 thumb size knob ginger, peeled and sliced

¼ teaspoon cinnamon

Dash of cayenne pepper

4 cups vegetable broth

To serve: Greek style almond yogurt, maple syrup, granola

How (your directions):

In a large Dutch oven over medium heat, heat olive oil.  Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt.  Saute for 3-4 minutes.

Add garlic, ginger, cinnamon, and a dash of cayenne pepper.  Sauté for 1-2 minutes.

Add vegetable broth and bring to a boil.  Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.

Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high.  Always hold the lid of the blender secure and be careful of steam).

Enjoy hot!

Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.

Why (the science):  Ginger is a powerful anti-inflammatory

 

Cauliflower Chickpea Curry

When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons.  Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already.  I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice.  Or even better, a drizzle of protein-packed tahini adds creaminess and richness.  Yum!

Serves: 6

Prep time: 15 minutes

Cooking time: 40 minutes

What (your ingredients):

1 tablespoon olive oil

½ red onion, diced finely

¼ teaspoon salt

Pinch of pepper

3 cloves garlic, minced or sliced finely

1 teaspoon coconut oil

1 tablespoon curry powder

1 teaspoon turmeric

1 teaspoon paprika

1-2 dashes cayenne pepper (optional)

1 tablespoon tomato paste

1 yellow pepper, diced

1 head of cauliflower, chopped or sliced into small florets

1 cup vegetable broth

1 28-oz can diced tomatoes (San Marzano is best!)

1 15-oz can chickpeas, drained and rinsed

1 15-oz can full fat coconut milk

How (your directions):

In a large Dutch oven or large Wok, heat olive oil over medium heat.  Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent. 

Add garlic and sauté for 30 seconds.  Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt.  Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly. 

Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.

Simmer on medium-low heat for 30-40 minutes.

Serve with brown rice and a drizzle of tahini.  Salt and pepper to taste and enjoy hot!

Why (the science):  Curcumin from turmeric may help prevent cognitive decline!  Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html

Wild Rice Casserole | + Video |

While Wild Rice Casserole can certainly be a scrumptious side to your holiday meals, it can shine as the main entrée for a Meatless Monday.  Wild rice contains protein and fiber on its own, but when combined with beans like the cannellini beans in this wild rice casserole, you are left with a complete protein!  That means this vegetarian casserole will keep you full for hours.  It makes a great leftover lunch the next day or two as well 😊

Why (the science):  Wild rice, which is actually not rice but rather a grain, contains twice as much protein and just as much fiber as brown rice! 

Easy Summer Zucchini Soup | + Video |

This easy summer zucchini soup could be my favorite soup EVER!  It’s light, silky, bright, and refreshing.  Not to mention, the soup comes together so quickly, you can have dinner ready and on the table in 30 minutes.  Serve with a warm, crusty baguette on the side and enjoy 😊

Serves: 4

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 tsp. coconut oil

½ onion, roughly chopped

1 clove garlic, minced

2 zucchini, roughly chopped

3 cups vegetable broth (I used 1 tsp. bouillon and 3 cups water)

Juice of ½ lemon

How (your directions):

In a large Dutch oven or stockpot, heat coconut oil over medium heat. 

Add onion and sauté for 3-4 minutes.  add garlic and zucchini and sauté for an additional 3-4 minutes.

Add vegetable broth, bring to a boil, then lower heat to simmer.  Cover and simmer for 15 minutes.

Transfer to a high-speed blender and blend until smooth.  Add juice of ½ a lemon and serve immediately!

Why (the science):  Zucchini is rich in vitamin B6, which plays an important role in metabolism and cognitive development!  Who knew? 😉

 

Herbed Chicken and Lemon Quinoa Meal Prep

This meal prep takes only 30 minutes for all components to be successfully set up for a week of bright and filling lunches!  You can also serve this for an easy dinner throughout the week with your favorited roasted vegetables.  Quinoa is not only a great make-ahead grain option but is also a complete protein and pairs perfectly with tangy lemon, herbed chicken, and mild green onions. 

Summer Vegetable Curry

Don’t be intimidated by the longer list of ingredients for this recipe-chances are, you have many of the spices in your cabinet!  It’s really as simple as sautéing fresh in-season summer veggies, adding your favorite broth and silky coconut milk, and finishing with fragrant summer herbs.  Be sure to include the refreshing mint and basil upon serving, as they brighten and balance the flavors of the curry!  Serves