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Nov 14, 2010 08:39 AM

Looking for a Reasonably Healthy Vegetable Soup/Stew Stew

I'm trying to find a recipe for a vegetable stew that:

1. Has plenty of vegetables
2. Doesn't have potatoes
3. Doesn't have cream
4. Doesn't have a lot of non-vegetable ingredients (i.e. more than a few spices or herbs; I'm an undergrad in college and it's really not practical for me to have a fully stocked pantry since I cook once a week)

It's getting cold here and I'm having trouble finding internet recipes that fulfill the above criteria. If no such recipes are found, maybe an explanation of why?


P.S. If you've got any recommendations for a good, reasonably healthy cookbook of soups, stews, and other relatively uncomplicated meals, I'd love to hear them.

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  1. off the top of my head, butternut squash soup is one of my healthy favorites no cream or potato necessary. bean soup. stew is always a great bet as well, as is pea or lentil soup.

    i'll post back later with some more detailed suggestions if you don't get any responses, but in the meantime, just a tip that for any cream-based recipe. assuming you're trying to avoid adding too much fat, you can use fat free evaporated milk instead. works like a charm :)

    1. Hi there! All you need to do is buy any combination of veggies you enjoy, but you definitely want onions, carrots, and celery. Then what I'd do is buy a butternut squash, a parsnip, a turnip, maybe a large tomato; really, any vegie you care for. Rough chop all vegies and place in soup kettle. You can cover by half again with either water or canned vegetable stock, bring it up to a boil and down to a simmer. Toss a clove of garlic, a few peppercorns and a bayleaf into the pot. Remember that you are going to want to remove these, especially the bayleaf which can be dangerous. Cook till vegetables are done to your liking and have lent their flavor to your broth. Add a good handful of lentils or other legumes, or a grain (barley, rice, whatever) during the last 45 minutes of cooking. If stock seems too thin, try adding a heaping tablespoon of tomato paste. All you really need for this is salt and pepper; if you have any dried herbs on hand use your imagination but remember, this is vegetable soup, not herb and spice soup! At this point you've got some decisions to make: you can puree this, or eat as is, or whisk in a little yogurt. You can thicken the liquid and turn it into a stew. The world is yours!!

      1. Make a roux, add veggies, add spices, fill with water, simmer, season, eat.

        1. - Chicken stock (homemade or canned, whatever is handy)
          - Frozen corn niblets
          - Frozen peas and carrots
          - Ginger (sliced)
          - Egg

          Bring stock to a boil, then add the ginger slices and let it simmer for about 2 minutes. Remove ginger, and keep stock at a low simmer. Add frozen veggies (corn, peas, carrots) and bring stock back to a boil. Once it begins to boil, crack an egg into the soup, and give it a good swirl with a wood spoon and turn off heat. Cover for 1 minute, add salt and pepper to taste, then serve and eat.

          1. We make all kinds of soups, but there's one thing I've learned to use for a quick and healthy vegetable soup: Thai Green Curry Paste. It adds so much flavor.

            Fill a pot halfway with water or stock - if you use water you'll need to add salt and pepper. Take a good size spoon of the green curry paste and stir it into the water. Simmer for a while. Throw in whatever veggies you choose. I always have frozen lima beans and corn handy, then add fresh spinach, peppers, carrots, whatever I feel like. I love kale in soup. You can choose to add barley or pasta. I've even added frozen gyoza. I'll add sliced hot peppers or a squirt of sriracha if I want a kick. And I keep a peeled ginger root in the freezer and grate it over the pot when it's almost done. A squeeze of lime can be good too.

            The great thing about soup is that you can add whatever you like. If you don't like celery, don't add it. If brussel sprouts are your favorite, cut them up and throw them in. The sky is the limit!