Broccoli Leek Soup

Healthy, vegetarian, broccoli and leek soup, with carrots too. And finished it off with a little coconut milk to add creaminess.

Broccoli Leek Soup
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Prep Time: 15 minutes

Cook Time: 30 minutes

45 minutes

8 servings

Serving Size: 1 cup portions

Broccoli Leek Soup

Love making healthy soups during the colder months. And soups can be a great way to get your vegetables in for the day. This broccoli leek soup is packed with five different vegetables, broth, and a little bit of coconut milk. Super delicious!

Ingredients

  • 5 cups broccoli florets
  • 2 leeks, sliced (white and light green parts only)
  • 1 cup grated or shredded carrots
  • 2 cloves of garlic, roughly chopped
  • 1/2 cup coconut milk (from the can)
  • 1/2 cup celery, chopped
  • 2 tbsp olive oil
  • 4 cups vegetable broth
  • 2-3 cups water
  • 1 tsp salt
  • 1/4 tsp cayenne pepper
  • 1/2 tsp black pepper

Instructions

  1. In a large pot, over medium-high heat, add olive oil, and saute the leeks, carrots and celery for about 4 minutes, stirring constantly.
  2. Add the broccoli and garlic. Saute for another 4 minutes, stirring constantly.
  3. Add the vegetable broth and water. Liquid should just barely cover all the vegetables.
  4. Heat to boil, then reduce heat to low, cover and simmer for about 15 minutes. Broccoli should be tender.
  5. Remove from heat and let cool slightly.
  6. In batches, transfer to a food processor, and blend until smooth, then transfer to a large bowl. For each batch, add a little coconut milk during blending. Don't transfer/blend all of the broth or the soup may be too runny. You can always add broth in the end if you need more liquid. Otherwise, discard any unused liquid.
  7. Once all veggies are blended, add the salt and peppers, and stir to combine.
  8. At this point, you can either transfer back to the pot, reheat and serve. Or you can store in an airtight container (once cooled) and refrigerate for up to 5 days.
  9. Enjoy!
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Roasted Butternut Squash Soup

I served this recipe for our holiday dinner with friends, and everyone loved it.  This was the first time roasting everything, and adding additional ingredients such as sweet potato, carrot and apple. Definitely try this recipe, you won’t be disappointed.

Roasted Butternut Squash Soup
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Prep Time: 30 minutes

Cook Time: 60 minutes

1 hour, 30 minutes

8-10 servings

Serving Size: 1 cup portions

Roasted Butternut Squash Soup

Butternut squash, sweet potato, carrots, apple, onion, garlic, all roasted and blended together to make this delicious and healthy soup. This version take a bit longer than most soups, but well worth the journey.

Ingredients

  • 1 medium butternut squash
  • 2 large carrots
  • 1 gala apple
  • 1 large sweet potato
  • 1/2 a white onion
  • 1 garlic bunch
  • 1/4 cup coconut milk (from the can)
  • 1 tsp cinnamon
  • 2 tbsp brown sugar
  • 3-4 cups vegetable broth
  • Spray cooking oil (I use coconut oil)
  • Salt and pepper

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Line a large cookie sheet with parchment paper.
  3. Cut the squash in half, and remove pulp and seeds. Place on cookie sheet.
  4. Peel apple, cut in half and remove core. Place on cookie sheet.
  5. Poke the sweet potato with a fork several times, place on cookie sheet.
  6. Cut the top off of the garlic, place on a small sheet of tin foil, dowse with oil, close up the foil, and place on cookie sheet.
  7. Place the onion and carrots on cookie sheet as well. Spray all vegetables and fruit with the oil, and lightly sprinkle with salt and pepper.
  8. Roast for about 30 minutes, then remove the apple and onion. Place in large bowl.
  9. Roast the remaining vegetables for another 30 minutes, or until done.
  10. Remove from oven and let cool.
  11. Once cool enough to handle, remove the skin from the sweet potato, cut into fourths, and place in large bowl.
  12. If the outside of the carrots seem burned in anyway, peel the skin off. Then cut the carrots into smaller pieces, and place in large bowl with potato.
  13. Remove the skin from the squash, and place in same large bowl.
  14. Squeeze a few of the roasted garlic into the bowl as well. Save the rest of the roasted garlic for other recipes, or add to butter for amazing garlic butter bread spread.
  15. In a large food processor, add about a cup of broth, about a 1/3 of the vegetables, and puree until smooth. Transfer to another large bowl. Repeat with remaining vegetables and fruit, only adding enough broth to help puree the vegetables, until done. If soup needs more broth, you can always add it.
  16. Add the coconut milk, brown sugar and cinnamon to the soup puree, and stir to combine. You may need to add some additional salt as well, so make sure to taste and adjust.
  17. This soup can be prepared ahead, and reheated for serving, which is what I did.
  18. When ready to serve, simple heat on stove top, and serve with your choice of bread or salad, or whatever. I hope you enjoy it as much as we did.
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Spinach, Kale, Artichoke & Red Pepper Dip

The perfect dip for a dinner party appetizer, served with gluten-free toasts, or whatever cracker you desire. To make this fresh dip even healthier, eliminate the cheese, or go with vegan cheese.

Spinach, Kale, Artichoke & Red Pepper Dip
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Prep Time: 20 minutes

Cook Time: 30 minutes

50 minutes

Serves 4-6

Spinach, Kale, Artichoke & Red Pepper Dip

Most spinach and artichoke dips contain a lot of mayonnaise, sour cream and cheese. This is the healthier version of that dip, with coconut milk, and less cheese. You can make it vegan by removing the cheese altogether, or using vegan cheese. Either way, this is a delicious dip.

Ingredients

  • 2 cups fresh spinach leaves (stems removed)
  • 2 cups kales leaves (stems removed)
  • 1/2 a white onion, chopped
  • 1 tbsp olive oil
  • 2 small jars marinaded artichoke hearts, drained
  • 1/2 cup roasted red peppers, drained, roughly chopped
  • 1/4 cup parmesan cheese
  • 1/4 cup grated mozzarella cheese
  • 4 tbsp coconut milk
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp nutmeg

Instructions

  1. Preheat oven to 350 degrees.
  2. On the stove, heat olive oil in a large pan over medium heat.
  3. Add onions and cook for 3-4 minutes.
  4. Add the spinach and kale leaves, tossing constantly, until wilted. Remove from heat.
  5. Transfer spinach mixture to a food processor, and add the remaining ingredients as well.
  6. Pulse to roughly chop and blend the mixture.
  7. Transfer to a baking dish. Top with a little more cheese, if desired.
  8. Bake for about 20 minutes. Remove and let slightly cool, then serve with choice of cracker.
  9. Enjoy!
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Veggie Quinoa Burgers

If you have a bunch of left over or aging vegetables in the frig, this is a great way to use them all up. Gluten-free, full of vegetables, and some added protein with quinoa turn these burgers into a healthy and fulfilling meal.

Veggie Quinoa Burgers
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Prep Time: 30 minutes

Cook Time: 30 minutes

1 hour

approximately 8 burgers

Veggie Quinoa Burgers

Veggie burgers are not easy to make perfect. They usually fall apart easily, and are sometimes hard to cook (or eat) because of this. So, keep that in mind. But that is why you need to make a paste of flour and water in order to bind the materials better. Make sure your batter can be formed into patties, and not fall apart in your hands. If so, make and add more flour and water paste to help.

Ingredients

  • 4 cups of finely chopped vegetables (I used: broccoli, bell pepper, onion, carrot, mushroom, zucchini)
  • 2 cups cooked red quinoa
  • 1 can cannelloni beans
  • 1 tsp garlic powder
  • 1 tsp seasoning salt
  • 1/2 tsp cumin
  • 1 tsp onion powder
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper or paprika
  • 1/2 cup garbanzo bean flour
  • 3 tbsp water
  • 4 tbsp coconut oil

Instructions

  1. Cook quinoa according to directions, set aside and let cool.
  2. In a food processor, chop all desired vegetables. Transfer to a large mixing bowl.
  3. Add all seasonings, quinoa and beans. Toss to combine.
  4. In a small bowl, mix together the flour and water, to make a sort of paste. Add more water if needed.
  5. Add to vegetables and stir to combine thoroughly.
  6. Using a frying pan, heat 2 tablespoons of coconut oil over medium heat.
  7. Form patties of vegetable mixture, add to frying pan, and cook for about 4 minutes per side, until golden brown. Using a spatula, gently and quickly flip, and cook another 4 minutes until done.
  8. Remove, set aside, and repeat until veggie mixture is used.
  9. Serve on a bun, or without, and maybe add a sauce of choice.
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