SOUP & SALAD RECIPES

Easy Peasy Chicken and Dumpling Soup

Prep Time: 10 minutes / Cook Time:  20 minutes / Serves: 4

Ingredients:

  • 2 large chicken thighs, cubed

  • 2 large russet potatoes, cubed

  • 2 large carrots, chopped

  • 2 large celery stalks, chopped

  • 3 tbsp. olive oil

  • 3 tbsp. flour, plus 1 cup

  • 4 cups chicken stock

  • 2 bay leaves

  • 2 tbsp. water

  • 1 tbsp. dried basil

  • 1/4 cup frozen peas

  • salt and pepper

  •  

Steps:

  1. Heat olive oil in large pot on medium heat.  Add carrots, potatoes, celery and chicken.  Season with salt and pepper and cook until the chicken is cooked through and veggies are soft, about 7-10 minutes.  

  2. Add 3 tbsp. flour and stir with a wooden spoon, creating a thick roux on the vegetables and chicken.  Add the chicken stock and bay leaves.  Stir until the soup thickens, about 3-5 minutes and reduce to low heat.

  3. In a separate large bowl, add the remaining 1 cup of flour.  Whisk in dried basil and season with salt and pepper.  Add the water and continue to whisk until the flour turns to a thick, chunky dough.

  4. Spoon the dough into the soup with a tablespoon, making dumplings about the size of a cherry tomato.  Cover the pot and let the dumplings set for about 3 minutes.  With a spoon, turn the dumplings over, add the peas and cover again for another 3 minutes.  Remove bay leaves before serving.

Grapefruit, Avocado and Smoked Salmon Salad

Prep Time: 15 minutes / Cook Time: 0 minutes / Servings: 2


Ingredients:

  • 1 large ruby red grapefruit, sectioned

  • 1 large avocado, peeled, seeded and sliced

  • 4 oz. Alaskan smoked salmon

  • 5 oz. baby spring mix salad greens, roughly chopped

  • 1/2 cup pomegranate seeds

  • 1/2 cup raw pepitas (pumpkin seeds)

  • 2 tbsp. yellow mustard

  • 1 tbsp. agave nectar

  • 1/2 tsp. garlic powder

  • salt and pepper to taste

 

Steps:

  1. Section the grapefruit by cutting off the top and bottom, then slicing next to the inner endocarp (edible fruit section), removing all the white pith around the edges.  Next, slice inbetween the white membrane sections, removing ONLY the edible fruit sections.  Transfer to a bowl and set aside.

  2. Peel, seed and slice the avocados into 1/2 inch slices, set aside. 

  3. Roll the salmon slices into 1" rolls, set aside.

  4. Arrange the slices of the avocado, grapefruit and salmon onto a large serving dish around the edges of the plate.

  5. In a separate mixing bowl add the chopped spring mix, pomegranate seeds and pepitas.  Toss to combine.

  6. In a separate small bowl, combine the mustard, agave nectar, garlic powder, salt and pepper.  Whisk to combine and add to the salad mixture.  Toss the salad and dressing together until combined.

  7. Place the salad into the center of the serving dish with the salmon, avocado and grapefruit.  Garnish with a light dusting of salt and pepper.  Serve immediately.

Hamhock and Split Pea Soup

Prep Time: 15 minutes / Cook Time: 2 hours, 15 minutes / Servings: 6-8

 

Ingredients:

  • 24 oz. dried green split peas, rinsed

  • 64 oz. chicken stock 

  • 2 tbsp. olive oil

  • 1 large pork shoulder ham bone, meat attached

         (or about 16 oz. diced ham)

  • 2 carrots, peeled and diced

  • 2 stalks celery, diced 

  • 4-5 chopped green onions, chopped

  • 1 large clove of fresh garlic, pressed or minced

  • 2 large bay leaves

  • 2-3 sprigs fresh thyme 

  • 1/4 cup chopped fresh parsley

  • salt and pepper

 

Steps:

  1. In an 8 qt. pot or dutch oven, heat the olive oil on medium heat.  Add the carrots, celery, green onions and garlic.  Season with salt and pepper to taste.  Stir and cook on medium heat for 4-5 minutes until soft.  

  2. Add the peas and chicken stock, stir to combine and deglaze the bottom of the pot by scraping it with a wooden spoon while stirring.  Add the ham bone, bay leaves and parsley.  Stir to combine and bring to a boil. 

  3. Reduce the heat, and allow the soup to simmer for about 2 hours, stirring occasionally, until all elements are soft.  Adjust seasoning (salt and pepper) and remove thyme sticks and bay leaves before serving.Notes:  For a smooth soup, blend with a hand blender just before serving.  I like to use a potato masher and just mash some of the peas up before serving so I have some chunks and some smooth textures.

Chopped Fennel and Persimmon Salad

Prep Time: 15 minutes / Cook Time: 0 minutes / Servings: 6


Ingredients:

  • 1 head leaf lettuce, chopped

  • 1 medium bulb of fresh fennel, chopped

  • 2 large Fuyu persimmons, chopped 

  • 1 medium cucumber, peeled and chopped

  • 1 large Fuji apple, cored and chopped

  • 1 cup sugar plum tomatoes, quartered

  • cracked black pepper to taste 

 

Steps:

  1. Combine all ingredients in a large mixing bowl.  Toss with agave nectar and spicy mustard vinaigrette and serve.

 

Agave Nectar and Spicy Mustard Vinaigrette
Prep Time: 5 minutes / Cook Time: 0 minutes / Servings: 6

Ingredients:

  • 1/4 cup spicy brown mustard

  • 1/4 cup raw agave nectar

  • 1 tbsp. apple cider vinegar 

  • 1/2 tsp. garlic powder

  • salt and pepper to taste

 

Steps:

  1. Whisk all ingredients together in a small mixing bowl.  Toss with salad and serve.

White Bean and Chipotle Chicken Chili

Prep Time: 15 minutes / Cook Time: 60 minutes / Servings: 6


Ingredients:

  • 4 cups Cannellini, Navy or Great Northern beans, cooked or canned

  • 16 oz. boneless, skinless chicken tenderloins

  • 1 orange or yellow bell pepper (or 1/2 cup roasted bell peppers from a jar, chopped)

  • 6 scallions, chopped and separated

  • 2 large garlic cloves, pressed or finely chopped

  • 1 ear white or yellow corn (or 1 cup frozen roasted corn kernels) 

  • 32 oz. low-sodium chicken broth

  • 1 1/2 tsp. black pepper

  • 1 tbsp. ground cumin

  • 1 tbsp. chipotle chile powder (can be more or less to taste) 

  • olive oil cooking spray 

Garnish:

  • avocado slices

  • chopped fresh cilantro

  • lime slices 

 

If you're using fresh bell peppers and corn:

Steps:

  1. Preheat oven to broil. 

  2. Slice the bell pepper in half and remove the seeded center.  Remove the husks from the corn. 

  3. Place the corn and peppers in the broiler and cook on high heat for about 5 minutes on each side, until browned and bubbly.  Remove from heat, allow to cool for 5 minutes.  

  4. Chop the bell pepper, remove the kernels from the ear of corn and set aside.  Discard the empty ear. 

 

For Chili:

Steps:

  1. Heat a large skillet to medium heat.  Spray with olive oil cooking spray.  Add the chicken, white halves of scallions and garlic.  Season with 1/2 tsp. black pepper, stir and continue to cook on medium heat until chicken is cooked through, about 7 minutes.  Remove from the heat, shred the chicken with a fork and set aside.

  2. In a large pot, add chicken broth, shredded chicken mixture, chopped roasted bell peppers and corn kernels.  Stir until combined, season with remaining black pepper, cumin and chipotle powder.  Bring to a boil, reduce to a simmer and allow to simmer for about 30-40 minutes, stirring occasionally, until broth is mostly absorbed and consistency is thick chunky.

 

To Serve:

  1. Spoon chili evenly into 6 bowls.

  2. Sprinkle chopped cilantro and some of the remaining green ends of the scallions on top of chili.

  3. Place three avocado slices on top.

Shaved Brussels Sprouts Salad with Pancetta, Cranberries and Praline Pecans

Prep Time: 15 minutes / Cook Time: 10 minutes / Servings: 6-8


Ingredients:

  • 3 cups thinly sliced or "shaved" brussels sprouts 

         (about 24 brussels sprouts)

  • 2 tbsp. olive oil

  • 1/2 cup diced pancetta

  • 1/4 cup Praline pecans

  • 1/4 cup dried cranberries

  • 1/4 cup Raspberry Vinaigrette Dressing

  • 1/4 tsp. each salt and pepper


Steps:

  1. Heat the olive oil on high heat in a large skillet.  Add the brussels sprouts, season with salt and pepper and stir to brown/wilt them for about 2 minutes.  Remove from the heat and transfer them to a cookie sheet and place the cookie sheet in the freezer for about 5 minutes to stop the cooking process.  Remove and transfer to a large mixing bowl.  

  2. In the same skillet, add the pancetta and continue to cook on high heat for about 5 minutes, until the pancetta is browned on all sides.  Remove from the heat and transfer to the mixing bowl with the brussels sprouts.  Allow the mixture to cool before adding the rest of the ingredients.

  3. When the mixture is cooled, add the praline pecans and dried cranberries.  

  4. Drizzle in the dressing, toss to combine and serve.

Bountiful Butternut Squash Soup

Prep time: 20 minutes / Cook time: 40 minutes / Total time: 60 minutes / Servings: 4

 
Ingredients: 

  • 1 medium butternut squash

  • 1/2 medium yellow onion, chopped

  • 5 tbsp. of extra virgin olive oil

  • 1 clove garlic, crushed

  • 1 1/2 cups of chicken broth

  • 2 tbsp. of pure maple syrup

  • 1/2 tsp. of pumpkin pie spice

  • 1/2 tsp. of cumin

  • 1/4 cup of heavy cream


Steps 

  1. Split butternut squash lengthwise and remove seeds. Place in a shallow baking dish, face down in 1/2 inch of water. Bake at 375 degrees for 30-40 minutes until soft when pierced with a fork.

  2. Sautee onions in 2 tbsp. olive oil over medium heat until onions are translucent and soft, about 10 minutes. Add crushed garlic and sautee for approximately 1 minute before removing from heat.

  3. After the squash has cooled slightly, scoop out with a spoon and place in a food processor or blender.

  4. Add cooked onion and garlic, the additional 3 tbsp. olive oil and half the chicken broth. Season with salt and pepper to taste and blend until smooth. 

  5. Add remaining chicken broth, syrup, spices, heavy cream and blend again until smooth. Serve immediately.

Mediterranean Quinoa Salad

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4-6


Ingredients:

  • 1 cup quinoa, uncooked

  • 1 cup water

  • 1 cup chicken or vegetable broth

  • 15.5oz. can of Garbanzo beans

  • 1 Roma tomato chopped

  • 1 medium cucumber, chopped

  • 1 large scallion, chopped

  • 1/2 cup roasted red peppers, chopped

  • 3/4 cup kalamata olives, chopped

  • 1/2 cup pepperoncini rings, chopped

  • 1 cup kale, finely chopped

  • 1/4 cup feta crumbles

  • 2 tbsp. olive oil

  • juice of 1 lemon

  • 1 tsp. Italian seasoning

  • 1 tbsp. mustard

  • 1/4 tsp. red chile flake

  • 1 tsp. rice wine vinegar

  • salt and pepper to taste

 

Steps:

  1. In a medium saucepan, bring the water, broth and quinoa to a boil.  Reduce it to a simmer, cover, and let it cook for about 12-15 minutes, until the liquid is absorbed and the quinoa is soft and fluffy.  Remove it from the heat, transfer it to a strainer and run COLD water over the quinoa for about 30 seconds to bring the temperature down, stirring as you do so. 

  2. In a very large bowl, combine ALL the other ingredients.  I don't even bother mixing the dressing separately.  Add the quinoa and toss everything together for about 1 minute until EVERYTHING is combined and coated in the dressing.  Serve immediately.

Healthy Chicken and Sausage Gumbo with Quinoa

Prep Time: 15 minutes / Cook Time: 45 minutes / Servings: 6


Ingredients:

  • 2 cups cooked white Quinoa 

  • 6 boneless, skinless chicken breast tenders, cubed

  • 2 chicken Andouille sausages, chopped

  • 1 14 oz. can of stewed tomatoes

  • 1 yellow onion, chopped

  • 3 stalks celery, chopped

  • 1 green bell pepper, seeded and chopped

  • 4 cups low-sodium chicken broth 

  • 2 cloves garlic, pressed

  • 1 cup frozen sliced okra

  • 2 scallions, chopped

  • 1 tbsp. creole seasoning

  • 2 tsp. Jamaican jerk seasoning

  • 1/4 cup Worcestershire sauce

  • 1/4 cup flat leaf parsley, chopped (for garnish) 

  • olive oil cooking spray

  • salt and pepper to taste

 

Steps:

  1. Spray a large pot with cooking spray and heat on medium heat.  Add the chicken and sausages.  Season with salt and pepper and brown on medium heat for about 5 minutes.

  2. Add the celery, garlic,onions and green pepper.  Continue to cook on medium heat for an additional 5 minutes, until the liquid begins to cook out of the veggies.

  3. Pour in the stewed tomatoes and chicken broth.  Season with salt and pepper, creole seasoning, jerk seasoning and Worcestershire sauce.  Bring to a boil, stirring frequently, reduce to a simmer and cook for about 30 minutes.

  4. Add frozen okra, chopped scallions and simmer for an additional 5 minutes.

  5. To serve: Pour servings into a bowl and add cooked quinoa on top, garnish with flat leaf parsley and serve.

Mexican Street Corn Salad

Prep Time: 15 minutes / Cook Time: 6 minutes / Servings: 6-8


 Ingredients:

  • 3 ears of white or yellow corn (or 3 cups of frozen corn)

  • 1/4 chopped Red Onion

  • 1/4 cup crumbled queso fresco (cotija works too)

  • 1/4 cup chopped Cilantro

  • Juice of 1/2 Lime

  • 1/2 chopped jalapeno (optional)

  • 1/4 cup Poblano Ranch Dressing

 

Steps:

  1. Grill the corn on high heat for about 3 minutes per side. Remove from the heat, allow to cool and remove the husks. Remove the kernels by placing the ear upright in a large bowl and run a sharp knife down the side of the ear. If you're working with frozen corn, heat 2 tbsp. of olive oil on high heat and add the corn. Allow it to blacken for about 2 minutes on each side, remove from the heat and transfer to a large mixing bowl.

  2. Add the chopped red onion, crumbled queso fresco, chopped cilantro, lime juice and chopped jalapeño (optional).

  3. Drizzle in the dressing, toss combine and serve. 

 

*Alternative Dressing: 1/4 cup sour cream or Crema Mexicana and 1/2 tsp. chili powder*

Green Chile Chicken Enchilada Soup

Prep Time: 10 mins. / Cook Time: 30 mins. / Servings:  6-8


Ingredients:

  • 2 cans (15.5 oz. each) white kidney beans (aka Cannellini beans)

  • 32 oz. low-sodium chicken broth

  • 16 oz. Del Real Shredded Chicken

  • 1 medium green pepper, chopped

  • 6 green onions, chopped

  • 3 cloves garlic, pressed or minced

  • 6 corn tortillas, cut in half, then sliced into 1/2” strips

  • 28 oz. green chile enchilada sauce (I use Las Palmas)

 

Steps:
In a large pot, combine the beans, chicken broth, shredded chicken, green pepper, onion, garlic and enchilada sauce.  Stir to combine, bring to a boil, then reduce to a low simmer. Continue to cook for about 20 minutes, stirring occasionally, until veggies are soft and flavors are combined.  
Stir in the tortilla strips and cook for another 10 minutes. Allow to cool before serving. Optional toppings include: sour cream, sliced avocado, chopped fresh cilantro, lime wedges, crumbled queso fresco, or crispy tortilla strips!

Italian Sausage Lasagna Soup

Prep Time:10 minutes / Cook Time: 30 minutes / Servings: 6-8


Ingredients:

  • 1 lb. Sweet Italian sausage, crumbled

  • 1/2 medium green bell pepper, chopped

  • 1/2 medium white or yellow onion, chopped

  • 8 oz. sliced baby bella mushrooms

  • 1 cup red wine

  • 32 oz. beef broth

  • 1/4 cup light brown sugar

  • 6-8 large lasagna noodles

  • 24oz. jar marinara sauce

  • 2 cloves garlic, minced or pressed

  • 1 tbsp. chopped fresh rosemary

  • 8 oz. ricotta cheese

  • salt and pepper

  • chopped fresh basil leaves (for garnish)

 

Steps: 

  1. In a large dutch oven, add the sausage, chopped peppers, garlic, rosemary, onions and mushrooms.    Cook on medium heat for 7-10 minutes until the sausage browns and the veggies are soft.   Season with salt and pepper to taste.

  2. Pour in the red wine and beef broth and deglaze the bottom of the pot.  Stir in the marinara sauce and brown sugar. 

  3. Break up the lasagna noodles into large and small pieces, add to the pot and bring the soup to a boil.  Reduce to a simmer and stir occasionally until the noodles are soft.

  4. Allow to cool for about 5 minutes before serving.  Serve with a dollop of ricotta cheese and garnish with fresh basil.

Chicken Alfredo Soup

Prep Time: 5 minutes / Cook Time: 20 minutes / Servings: 6-8


Ingredients:

  • 24 oz. Alfredo Sauce

  • 32 oz. chicken broth

  • 1 lb. chicken breast cubes

  • 2 tbsp. olive oil

  • 8 oz. penne noodles

  • 2 cloves garlic, minced or pressed

  • 2 cups shredded Italian cheese blend

  • 2 cups broccoli florets

  • 8 oz. cooked bacon crumbles

  • salt and pepper


Steps:

  1. Heat the olive oil in a large pot and add the chicken.  Brown the chicken on all sides and stir in the Alfredo sauce and chicken broth.  Bring to a boil and stir in the penne noodles.

  2. Reduce heat to a simmer and cook until noodles are soft.  Season with salt and pepper to taste and stir in 1 cup of the shredded cheese.  

  3. Allow the soup to cool for about 5 minutes before serving.  Garnish with broccoli florets, bacon crumbles and the remaining shredded cheese.

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