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Phase 1 Recipes
Soup, Stew, and Chili Recipes—Meatless
For Phase 1 Soups using Meat, click here: Phase 1 Soups with Meat
Black Bean Chili with JalapenoMakes 8 servings.
4 cans black beans (drained, and rinsed if desired) 2 cans (14.5 ounces each) diced tomatoes (not drained) 1 yellow onion, minced 1 jalapeno pepper, minced 2 cloves garlic, minced (or 1 teaspoon from jar) 2 teaspoons oregano, crushed 2 teaspoons cumin Salt and pepper to taste Water or vegetarian broth to desired consistency
Combine all ingredients in order and simmer for 30 to 45 minutes. If chili gets too thick, add water to desired consistency.
If desired, top each serving with some shredded cheese or sour cream. Leftovers are good reheated.
Black Bean Soup Four servings.
1 onion, chopped (about 1/2 cup) 2 cloves garlic, minced (or 1 teaspoon from jar) 2 celery ribs, finely chopped 1/4 to 1/2 cup chopped red bell peppers 3 cups vegetarian broth 2 cans black beans, drained and rinsed 1/2 teaspoon salt (if using base, do not add salt) 1/2 teaspoon cumin Juice of 1/2 lemon (about 1 tablespoon)
Combine onion, garlic, celery, peppers, and broth; simmer for 10 minutes. Add half a can of beans, salt, and cumin; cook for 5 minutes.
Puree soup in blender or food processor. Add the rest of the beans to the pureed soup, and simmer for 10 minutes. Add the lemon and continue heating until thickened.
Awesome Black Bean Soup
2 cans (15 oz each) black beans, rinsed and drained 1 teaspoon chili powder 1/2 teaspoon cumin 1 tablespoon Litehouse freeze-dried cilantro (or use fresh cilantro, chopped) 1/2 teaspoon salt 1/4 teaspoon pepper.
Heat oil in a heavy pot over medium-low heat. Add onions, bell pepper, and celery. Bring to a sizzle. Sauté until veggies are crisp-tender. Add garlic and stir about a minute. Add beans and broth. (If desired, some of the beans can be mashed before adding.) Simmer a few minutes to blend flavors. Can add more broth for thinner consistency.
Optional: Garnish with shredded cheese, sour cream, sliced green onions, fresh cilantro.
Black Bean Chili Makes about six cups.
1/2 cup water 1 medium-sized onion, chopped (about 1/2 cup) 2 medium-sized cloves garlic, minced (or 1 tsp. garlic from jar) 1 small bell pepper, diced small (about 1/2 cup 1/2 cup finely-chopped tomato (seeded) 2 15-ounce cans black beans, including liquid 1 can (4 ounces) diced green chilies 1 teaspoon ground cumin 1/8 teaspoon salt, or to taste
In a large skillet or pot, heat the water. Add onion, garlic, and pepper. Cook over high heat—stirring often—for about 5 minutes or until onion is translucent. Add remaining ingredients and simmer—stirring occasionally—for about 15 minutes or until flavors are blended.
Note: Can sauté the onion in a tablespoon of oil, if desired, then add the water. If chili is too thick, add water to desired consistency.
Quick Black Bean-Salsa Soup Makes about four cups.
2 cans (15 ounces each) black beans, rinsed and drained 2 cups vegetarian broth 1 cup chunky salsa (any brand with no added sugars; Herdez is good)
Heat the beans, broth, salsa, and any of the variations below, in a medium saucepan over medium heat until thoroughly heated. If desired, mash lightly with a potato masher. Top with garnishes as desired.
Variations: Add 1 teaspoon ground cumin, 1 teaspoon lime juice, 1 teaspoon freeze-dried cilantro or some chopped fresh cilantro, 1/2 cup frozen corn.
Garnish as desired with shredded cheese, thinly sliced green onion, chopped cilantro, sour cream.
Kidney Bean Chili Six servings.
2 tablespoons olive oil 1 small yellow onion, chopped (about 1/2 cup) 3 cloves of garlic, minced 1 can white kidney beans (Canellini beans), drained and rinsed 1 can red kidney beans, drained and rinsed 1 can plum tomatoes, drained and chopped (or 1 can diced tomatoes) 1/2 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano
In a large saucepan, heat oil over medium-high heat until hot, but not smoking. Add onion; cook, stirring frequently, until vegetables are tender, about 7 minutes. Add garlic; cook, stirring frequently, for 1 minute longer.
Add white kidney beans, red kidney beans, tomatoes, chili powder, cumin, and oregano. Reduce heat to low. Simmer, stirring occasionally, until mixture thickens, about 20 minutes.
If consistency is too thick, add water or broth as desired.
Spoon chili into 6 individual serving bowls. In Phase 2, top with a dollop of sour cream.
Southwestern Bean Chili Four servings.
1 can kidney beans, rinsed and drained 1 can garbanzo or pinto beans, rinsed and drained 1 can petite diced tomatoes (I like Muir Glen Organic Fire Roasted) 1 cup red bell pepper, diced (4 to 5 oz) 2 tablespoons olive oil 1 shallot, chopped (about 2 oz) 2 to 3 teaspoons chili powder (to taste) 1/2 teaspoon salt (to taste) 2 cups water
Optional: chopped zucchini and/or yellow squash, sliced celery, frozen corn, or whatever you think would be good.
Directions: Stir-fry shallot in olive oil for a minute or so. Add chili powder and red bell pepper and continue to stir-fry for another couple of minutes. Add the rest of the ingredients, including any optional ingredients, and simmer over low heat for 8 to 10 minutes.
California Three-Bean Chili From www.mccormick.com.
2 tablespoons olive oil 1 cup chopped onion (about 4 oz) 1 green bell pepper, coarsely chopped (1 to 1 1/2 cups) 1/2 teaspoon salt (use 1/4 teaspoon if using cooking wine) 1/2 cup dry red wine (cooking wine is okay) 1 can (14.5 ounces) petite-diced tomatoes (do not drain) 1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) red kidney beans, drained and rinsed 2 cups water (or to desired consistency—it will thicken as it cooks and cools)
California Spice Blend: 4 teaspoons McCormick Chili Powder 1 teaspoon McCormick Garlic Powder 1 teaspoon McCormick Ground Cumin 1 teaspoon McCormick Oregano Leaves 1 teaspoon McCormick Basil Leaves 1/2 teaspoon McCormick Seasoned Pepper Blend
Heat oil in large saucepan over medium-high heat. Add onion and green bell pepper, cook 5 minutes, stirring often.
Stir in Spice Blend and remaining ingredients. Bring to a boil. Reduce heat and simmer 20 minutes, stirring occasionally.
Note: Other brands of spices will work in this recipe. I use Mrs. Dash Extra Spicy instead of the seasoned pepper blend.
Lima Bean Soup
16 ounces dried lima beans (soaked according package directions) 1 tablespoon olive oil 6 cups vegetarian broth 3/4 cup diced onion (about 3 oz) 1 teaspoon crushed garlic from jar (can use fresh crushed garlic if desired) 1 can (14.5 oz) petite diced tomatoes 1/2 to 3/4 cup chopped celery 1/2 teaspoon liquid smoke (optional but good) 1/2 to 1 teaspoon salt (to your taste) Seasonings/spices as desired (see note below)
1. After soaking, drain beans after soaking. Place in large soup pot or Dutch oven, add broth, and simmer, covered, with lid tilted slightly, for about one hour, or until almost done.
2. Meanwhile, heat olive oil in skillet. Add onion and celery, and sauté until onions are translucent.
3. Add to the beans, along with the tomatoes, garlic, seasonings, and liquid smoke; continue cooking until beans are tender and veggies are done, about another 15 to 30 minutes.
Navy Bean-Vegetable Soup A rich and tasty soup.
1 lb white navy beans, soaked, drained & rinsed 1 large can plum tomatoes (do NOT drain) 1 large onion, chopped 1 large carrot, chopped 1 large stalk celery, sliced 2 cups vegetable stock (bouillon or homemade) 1 teaspoon minced garlic (fresh or jar) 1 teaspoon your favorite seasoned salt (I like Greek) 1 teaspoon Italian seasoning* 1 cup chopped, fresh raw spinach
Place all ingredients except spinach into large pot. Bring to boil, reduce heat, cover, and simmer until vegetables are tender. Add spinach and continue cooking another 5 to 10 minutes.
*Or a combination of basil, oregano, thyme, marjoram, or whatever combinations you like.
Cannellini Bean Soup
2
tablespoons extra-virgin olive oil
Broccoli-Garlic Cream Soup for One
1 cup broccoli florets, chopped fine 1 clove of garlic (or 1/2 teaspoon from jar, or freeze-dried garlic) 1/2 cup vegetarian broth (chicken style) 1/3 cup half and half or cream Salt and pepper to taste
Bring broth and garlic to a boil. Add broccoli and simmer just a few minutes, until broccoli is soft but not mushy. Add the half land half and heat for another 30 seconds or so.
Optional: Add about 1/4 cup shredded cheddar cheese with the half and half. Heat on low until cheese is melted. Or sprinkle the cheese onto the soup in serving bowl.
Broccoli Soup
2 tablespoons olive oil or safflower oil 1/2 cup chopped onion 1 bunch broccoli (usually 2 or 3 stalks) 8 cups water or vegetable broth 1/2 teaspoon salt
Soak broccoli florets in salt water for a few minutes. Rinse and drain on paper towels. Chop coarsely.
Heat oil in Dutch oven over medium heat. Add onion and sauté until soft. Add broccoli and continue to sauté until broccoli is done but still crisp. Add water or broth and simmer till broccoli is done, but not mushy.
Put in blender and mix till smooth and creamy. Reheat and serve.
Spicy Creole Black-Eyed Pea Soup
2 tablespoons olive oil 1/2 to 3/4 cup chopped onion (3 ounces more or less) 3 cans black-eyed peas, drained but not rinsed 1 14.5-ounce can petite-diced tomatoes 3 cups water 1 1/2 teaspoons Creole seasoning
In a large pot or medium-size Dutch oven, sauté onion in oil until soft and just beginning to brown, stirring frequently. Add remaining ingredients and bring to a boil. Simmer, uncovered, 10 to 15 minutes to blend flavors and thicken a little.
Greek White Bean Soup Recipe from Dr. Weil.
1 lb dried white beans, soaked overnight according to package directions 2 tablespoons olive oil 2 large onions, finely chopped 2 stalks celery, finely chopped 2 large carrots, finely chopped 2 large ripe tomatoes, peeled and mashed (or 1 can diced tomatoes) 2 teaspoons dried oregano 1 teaspoon salt 1/8 teaspoon cayenne freshly ground black pepper to taste
After soaking, drain beans and simmer, covered, in a large pot of boiling water for 1 1/2 hours, or until tender. Drain again.
In a large Dutch oven or soup pot, heat oil over medium heat. Sauté onions, celery, and carrots for 3 to 5 minutes. Add 4 cups water, beans, and remaining ingredients. Simmer for about 20 minutes, or until vegetables are tender. Taste and adjust seasonings.
Chickpea Soup Sent to me by Susan in Los Angeles: “Here is a delicious and easy Phase One veggie soup. It's even better the next day. Serves four.
4 large cloves garlic, peeled 1/3 cup olive oil 1 1/2 teaspoons dried rosemary leaves 2/3 cup canned Italian tomatoes, undrained, roughly chopped 2 16 oz cans chickpeas, drained 1 cup broth (beef, chicken, or vegetable) Salt and pepper to taste Grated Parmesan cheese (optional)
In a medium saucepan over medium-high heat, sauté the whole garlic cloves in the olive oil until they are a nutty brown. Remove the garlic.
Crumble the rosemary leaves between your palms and add, then immediately add the tomatoes with their juices. Cook over medium heat for 20 minutes.
Add the drained
chickpeas and stir into the tomato sauce. Add the broth, stir, and bring
to a simmer. Simmer 15 minutes. Taste and add salt and pepper. If desired, puree all or part in a blender or food mill and reheat to serving temperature.
Serve with grated cheese.
Chickpea and Roasted Pepper Soup From http://abcnews.go.com/GMA/Recipes/
Four to six servings.
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