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Showing posts from December, 2016

Chickpea Stew

This recipe doesn't seem like it makes a lot but you pair it with brown rice. It's very filling and feed my family of 5 just right.

2 -15 ounce cans chick peas, drained
1 tbsp olive oil
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, chopped
1 medium tomato, chopped
1 carrot, diced
1 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano
1 tbsp tomato paste
2 cups water
1/2 tsp salt

Heat oil in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened. Mash some of the chickpeas, with the back of a fork to thicken stew. Season with salt and pepper. Served in a bowl a long side brown rice.

Adapted from Heaithiersteps.com

Black Bean and Butternut Squash Stew

2 tablespoons coconut oil
1 medium onion, chopped
1 red bell pepper, diced
3 cloves garlic, minced
2 spring onions, chopped
*1 cup butternut squash, peeled and cut into 1/2 inch cubes
2 cans black beans drained
1 can lite coconut milk
1 cup chicken broth or water
1 cup kale, chopped
3-4 dashes of allspice
1 teaspoon salt

Heat coconut oil in a large pot on medium-high heat. Add onions and bell peppers cook and cook until onions are soft, about 4 minutes. Stir in garlic and spring onion and cook for 1 minute. Add butternut squash and stir to cook for about 2 minutes. Add black beans, coconut milk and broth. Bring to a boil, then reduce heat to simmer for 20 minutes. Stir in greens and cook for about 4 minutes, season with pepper, allspice and salt.

*Make it easy on yourself and buy the already peeled and chopped up butternut squash, found in the produce section of your grocery store.

Adapted from healthiersteps.com

Creamy Chicken and Wild Rice Soup

1 1/2 cups uncooked wild and brown rice blend
Boneless Skinless Chicken Thighs (about 1.5 pounds)
1 large onion, diced (a heaping cup)
2 cups chopped celery
2 cups chopped carrots
2 bay leaves
2 teaspoons dried parsley
1/2 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon garlic powder
1/2 teaspoon ground black pepper
1/2 teaspoon salt
2 tsp chicken bullion
4 cups low sodium chicken broth
3 cups water
1/2 cup heavy cream

Combine all ingredients except cream in a large slow cooker.Cook on low for 6-8 hours. Remove bay leaves and discard.  Remove chicken thighs, shred and return to slow cooker.Stir in 1/2 cup heavy cream. Taste and season with salt and pepper as needed before serving.

Note: I just cut the whole stalk of celery with the leaves for soup - they have great flavor.