INGREDIENTS

   *4 sweet red bell peppers (or 2 red and 2 yellow), diced
   *2 large sweet onions (such as Vidalia), diced
   *4 cloves garlic, minced
   *2 Tbsp. olive oil
   *1 can (15 oz) vegetable broth
   *2 large cans (28 oz each) crushed tomatoes
   *2 cans (15 oz each) black beans, drained
   *2 cans (15 oz each) kidney beans, drained
   *1 can (15 oz) fat free spicy refried beans (can substitute regular)
   *chili powder to taste (1 tsp to 2 Tbsp or more)

DIRECTIONS

• Heat oil in a stockpot or Dutch oven. Add the onions, pepper and garlic. Continue stirring until both the onions and garlic turns soft. Add all the rest of the ingredients and let it come to a low boil while stirring often. Gradually add chili powder until preferred spice is attained. Remove from the stove top and serve with optional sprinkles of low fat cheddar cheese on top and fresh diced onions.

INGREDIENTS

   *1 Tbsp. canola oil
   *1 cup diced onion
   *4 medium cloves garlic, minced
   *16 oz tempeh, plain or three grain
   *Sea salt
   *Freshly cracked pepper
   *1/2 6-ounce can tomato paste
   *3 cups water
   *1 1/2 tsp. cinnamon
   *1 1/2 tsp. allspice
   *1/2 tsp. cayenne pepper
   *2 Tbsp. chili powder
   *1 tsp. cumin
   *1/2 tsp. oregano
   *1 Tbsp. maple syrup
   *2 Tbsp. cider vinegar
   *1 cup cooked small red beans or kidney beans

DIRECTIONS

• Use a non-stick stockpot or a Dutch oven to heat oil over moderate heat. Saute the onions and garlic until clear.
• Shred the tempeh until it resembles ground beef. Season with a little sea salt and add some freshly ground pepper. Mix in the mixture as it cooks. Stir until a bit golden brown in color. Mix in the tomato paste and water. Add spices and stir in maple syrup along with cider vinegar.  
• Lower heat, cover slightly and simmer. Stir from time to time as it cooks for an hour. Add the beans and simmer for another 20 minutes. Add seasonings according to taste.

INGREDIENTS

   *2 tablespoons extra-virgin olive oil
   *1 medium onion, cut in small dice
   *Juice and zest of two limes (divided)
   *3 cloves garlic, peeled
   *2 fresh red chiles (such as jalapenos), seeded and sliced
   *1 bunch fresh cilantro, stemmed and roughly chopped
   *2 1/2 teaspoons ground cumin
   *1/2 teaspoon chili powder
   *1/4 teaspoon chipotle chile powder
   *4 cups vegetable broth (or use Imagine No Chicken brand)
   *1 cup jasmine rice, uncooked
   *2 15-ounce cans pumpkin puree
   *1 14-ounce can black beans, drained and rinsed
   *Salt and pepper
   *6 Tbsp. plain nonfat yogurt (or sour cream)
   *1/2 cup shelled pumpkin seeds (pepitas), toasted

DIRECTIONS

• Set a large stockpot over moderate heat and add in oil. Once hot, saute the onions until soft but not brown. Take it out of the stove top.
• Mix half of the onions with lime zest, garlic, red chiles, half of the cilantro, cumin, chili powder and chipotle powder into the bowl of a food processor. Blend well until the mixture becomes smooth.
• Take the stockpot over moderate heat. Add in the spice paste and stir until fragrant. Beat in the broth and let it come to a boil. Mix in rice and lower heat. Leave it covered and simmering for about 20 minutes or just until the rice becomes tender.
• Mix the pumpkin puree with black beans, a tablespoon of lime juice and remaining cilantro. Sprinkle with salt and pepper for seasoning. Leave it simmering for about 20 minutes. Add as much lime juice as preferred.
• Prior to serving, check the soup for consistency. Add more broth or water to thin it out. Serve hot and use a tablespoon of sour cream or yogurt as garnish. Add a couple of toasted pumpkin seeds.

INGREDIENTS

   *2 tablespoons olive oil
   *2 medium onions, sliced
   *2 medium carrots, cut into 1/4-inch-thick slices
   *1 tablespoon finely chopped peeled fresh ginger root
   *3 cups water
   *1-3/4 cups nonfat chicken broth
   *2 cups canned pumpkin
   *Pinch nutmeg
   *1/2 cup light sour cream

DIRECTIONS

• In a stockpot, heat oil over moderate heat. Once hot, add in the onions, carrots and ginger. Stir often while cooking. Mix in water, chicken broth, pumpkin and nutmeg. Lower heat and allow 5 minutes of simmering. Stir from time to time and take it off the stove top.
• Pour the soup into a blender and work in batches. Process until pureed. Put the pureed soup back into the pot and sprinkle with salt and pepper, if preferred.
• Ladle into bowls and add a tablespoonful of sour cream using nutmeg as garnish.

INGREDIENTS

   *1 medium onion, finely diced
   *1 red pepper, finely diced
   *1 carrot, finely diced
   *1 small butternut squash
   *1 potato, chopped
   *500ml of vegetable stock
   *1 bay leaf
   *Salt and pepper to taste
   *1 clove of garlic
   *1/2 of split red lentils

DIRECTIONS

• Slice the butternut squash in cubes by about 2 inches in size. Place them into the hot oven and roast for about 20 minutes. Add the veggies into the pan along with a little olive oil and garlic. Continue cooking until the veggies are slightly clear in color.
• Blend the veggies with the lentils, flavorings and stock. Leave it simmering for 30 minutes. Reserve and let it cool.
• Once cool, transfer the mixture into the blender and process until pureed.
• Slightly reheat the soup prior to serving.
• Makes 5 servings.

“It’s simply an amazing, savory chowder recipe which you can make in just a minute!”

INGREDIENTS

2 tablespoons canola oil
3/4 cup onion, chopped
3/4 cup celery, sliced
3 large potatoes, scrubbed and diced
2 1/2 cups water
1/4 teaspoon black pepper
2 tablespoon flour
3 cups lowfat milk
1 6-ounce can of (water-packed) tuna fish, drained
2 cups fresh or frozen corn kernels

DIRECTIONS

• Heat oil in a large saucepan over medium-high heat.
• Add onion and celery and cook until onion is softened.
• Add potatoes, water and pepper.
• Raise heat until water boils then reduce to medium heat.
• Allow potatoes to soften (about 15 – 20 minutes.)
• Mix flour and 2 tablespoons of the milk to make a smooth paste in a medium bowl.
• Stir in the rest of the milk until combined then pour into potato mixture.
• Stir in corn, cover and simmer on medium heat for about 10 minutes then stir in tuna and serve.

“Just in a minute you’ll have a savory soup in front of you!”

INGREDIENTS

Cooking spray
2 teaspoons canola oil
1 (10 oz.) package frozen whole-kernel corn, thawed
1 1/2 teaspoons dried basil
1 (14 1/2 oz.) can low-sodium vegetable broth
1 (10 3/4 oz.) can low sodium tomato soup
1/2 teaspoon hot sauce
Salt and pepper, to taste (optional*)
Nonfat sour cream (optional*)
* Salt and sour cream not calculated in nutrition Facts

DIRECTIONS

• Spray a large saucepan with cooking spray then heat the oil over medium-high heat.
• Add corn and basil and sauté for 2 minutes.
• Stir in broth, tomato soup, and hot sauce.
• Add salt and pepper to taste.
• Bring to a boil then reduce heat to medium-low and simmer for 20 minutes.
• Serve with an optional dollop of sour cream.

“It’s an amazing, savory soup which is quite refreshing from a typical soup!”

INGREDIENTS

Cooking spray
1 cup onion, chopped
6 medium cucumbers, peeled seeded, chopped
3 Tbsp flour
4 cups low sodium vegetable stock
1 tsp dried mint
1/2 cup fat free half and half
1 tsp paprika (garnish)
6 cucumber slices, thinly sliced (garnish)

DIRECTIONS

• Spray large saucepan with cooking spray.
• Heat over medium heat and sauté onion until hot and translucent, adding cucumbers and flour cooking for 5-7 minutes.
• Add stock and mint to saucepan, brining to boil.
• Reduce heat to simmer, covered for 10 minutes.
• Cool 10 minutes and process soup in food processor blender until smooth; stir in half and half.
• Refrigerate until chilled 4 hours.
• Pour soup into bowls; sprinkle with paprika and top with cucumber slice.

“It’s a savory version of chowder with a healthy treat!”

INGREDIENTS

1 onion, chopped
2 6-ounce cans minced or whole clams (drain and reserve juice)
2 medium red potatoes, chopped
1/4 teaspoon salt
Pinch of cayenne pepper
2 cups non-fat milk

DIRECTIONS

• Cook onion in a soup pot until tender (using cooking spray).
• Drain clams, reserving juice.
• Add enough water to make 1 cup (if necessary).
• Stir in claims, clam juice, potato, salt and cayenne.
• Bring to a boil; reduce heat.
• Cover and simmer for about 15 minutes or until potato is tender; stir in milk.
• Heat, stirring occasionally, until hot (do not boil).

“It’s the best substitute to a typical soup, especially during warmer months.”

INGREDIENTS

1 large cantaloupe, cut into small cubes (about 4 cups)
2 tablespoons honey
Juice of 3 limes
Pinch of ground cardamom
1/4 cup fresh mint, chopped
Sliced strawberries for garnish

DIRECTIONS

• Place cantaloupe in a microwave-safe container and microwave on 50% power for 2 minutes to lightly soften melon.
• Transfer melon to a food processor or blender then add honey, lime juice and cardamom.
• Blend until smooth.
• Pour melon mixture into a bowl, cover and chill in fridge until cold.
• Serve with mint sprinkled on top of each serving and garnished with strawberries.