Recipe 1: Chipotle, Orange, and Black Bean SoupChipotle provides this bean soup with a smoky kick, while the orange peel adds a touch of
brightness. Be cautious with the chipotle. Its warmth and depth add great dimension to the
soup, but too much can turn this from pleasantly hot to uncomfortably fiery. When I have
fresh oregano, I use it in place of dried and stir it into the soup just before pureeing it.
TOTAL TIME: 30 MINUTES
2 teaspoons extra-virgin olive oil
2 shallots, chopped
2 cloves garlic, chopped
1 large carrot, chopped
1 canned chipotle chile pepper in adobo sauce, finely chopped
1 teaspoon ground cumin
1 teaspoon dried oregano
¼ teaspoon ground black pepper
¼ teaspoon sea salt
4 cups low-sodium vegetable broth
2½ cups cooked or canned black beans (rinsed and drained, if canned)
Grated peel of
1 orange
½ cup nonfat plain Greek yogurt (optional)
¼ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the shallots, garlic, and carrot, stirring, for 3
minutes, or until the vegetables are soften. Stir in the chipotle pepper, cumin seeds, oregano, black
pepper, and salt and cook for 30 seconds. Add the broth, black beans, and orange peel (reserve a bit of
the peel for garnish). reduce the heat to medium low by Bring to a low boil, cover the lid and simmer for 15
minutes.
Transfer 2 cups of the soup to a blender and puree until smooth. Return the pured soup to the pan and
stir well. Ladle the soup into 4 soup bowls and serve with a dollop of yogurt (if desired) and a sprinkle
of orange peel and cilantro.
Recipe 2: Roasted Vegetable and Strawberry Gazpacho
Roasting the tomatoes, zucchini, and bell pepper imparts a smoky flavor to the soup. It only
gets better after resting for a day or two in the refrigerator. When serving cold soups, let the
soup come to room temperature for about 15 minutes and then ladle it into chilled bowls.
Chilled soups should be just that—chilled—not freezing cold. Garnish options include a dollop
of pesto, goat cheese, chopped chives, diced avocado, and/or microgreens.
TOTAL TIME: 30 MINUTES + CHILLING TIME
3 large tomatoes, halved (1½ pounds)
1 zucchini, cut in half lengthwise and then in half lengthwise again
1 red bell pepper, quartered
3 tablespoons extra-virgin olive oil, divided
½ pint strawberries
½ cup water
3 radishes, chopped
½ cucumber, chopped
⅓ cup torn fresh basil leaves
2 scallions, sliced
1 clove garlic, minced
2 tablespoons red wine vinegar
½ teaspoon chipotle chile powder (optional)
½ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 425°F.
In an ovenproof dish, combine the tomatoes, zucchini, and bell pepper with 1 tablespoon of the oil.
Roast the vegetables, turning them at least once, for 15 to 20 minutes, or until they are softened.
In a blender or food processor, combine the strawberries and water. Blend or process until smooth.
Add the roasted vegetables, radishes, cucumber, basil, scallions, garlic, vinegar, chile powder (if
desired), salt, black pepper, and the remaining 2 tablespoons oil. Pulse several times, or until the
mixture is slightly chunky. Chill the soup for at least 2 hours before serving.
Recipe 3:Chilled Cucumber, Avocado, and Mint Soup
Avocado gives this soup some creamy body, while the grapes lend sweetness. The soup will
keep in the fridge for 3 days—just give it a good stir before serving.
TOTAL TIME: 15 MINUTES + CHILLING TIME
2 large cucumbers, halved lengthwise, seeds scooped out, and chopped
1½ cups green grapes + additional for garnish (optional)
1 small avocado, pitted and flesh scooped out + additional for garnish (optional)
⅓ cup fresh mint leaves+ additional for garnish (optional)
2 scallions, chopped
1 clove garlic, chopped
1 small jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling)
Juice of 1 lime
2 tablespoons white wine vinegar
¼ teaspoon sea salt
¼ teaspoon ground white pepper
½ cup water
Radish, for garnish (optional)
In a blender or food processor, combine the cucumbers, grapes, avocado, mint, scallions, garlic,
jalapeño pepper, lime juice, vinegar, salt, white pepper, and water. Blend or process until smooth. Add
more water if the soup is too thick, pulsing to mix. Chill the soup for at least 2 hours before serving.
Divide the soup among 6 soup bowls and garnish with thinly sliced radish and/or grapes and mint (if
desired).
Recipe 4:Vegetarian Chili
While this chili has a number of ingredients, once everything is chopped and measured, it
quickly comes together. Beans are standard in vegetarian chilis, but eggplant is also used
here for a “meaty” texture and flavor. A bit of cocoa calms down the heat from the peppers.
There’s plenty here to freeze for future meals.
TOTAL TIME: 40 MINUTES
1 tablespoon extra-virgin olive oil
1 yellow onion, chopped
1 pound cremini mushrooms, chopped
1 large yellow bell pepper, chopped
1 eggplant, chopped
3 cloves garlic, minced
1 canned chipotle chile pepper in adobo sauce, finely chopped
2 teaspoons ground coriander
1 teaspoon ground cumin
½ teaspoon sea salt
1½ cups low-sodium vegetable broth
4 plum tomatoes, chopped
1 can (14 ounces) black beans, rinsed and drained
1 can (14 ounces) red kidney beans, rinsed and drained
1 can (14 ounces) navy beans, rinsed and drained
1 tablespoon unsweetened cocoa powder
2 teaspoons dried oregano
1 small avocado, pitted, peeled, and sliced
⅓ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the onion for 6 minutes, or until softened.
Add the mushrooms, bell pepper, eggplant, and garlic and cook for 3 minutes. Add the chipotle
pepper, coriander, cumin, and salt and cook, stirring, for 30 seconds. Add the broth, tomatoes, beans,
cocoa, and oregano and stir to combine. Bring to a boil, reduce the heat, cover, and simmer for 20
minutes.
Divide the chili among 8 soup bowls and top with the avocado and cilantro.
Recipe 5: Turkey Chili
Turkey chili is a perfect make-ahead dish. The flavors only get better after it sits in the
refrigerator for a day or two, and it freezes beautifully for last-minute meals. I like to garnish
the chili with avocado or corn tortilla strips and a scattering of chopped cilantro. Want to add a
touch of dairy? Top with a bit of sour cream, fat-free plain yogurt, or shredded Cheddar or
Monterey Jack cheese.
TOTAL TIME: 45 MINUTES
1 tablespoon extra-virgin olive oil
1 pound lean ground turkey
1 yellow onion, chopped
1 large sweet potato, peeled and chopped
1 large red bell pepper, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground black pepper
1 can (28 ounces) diced tomatoes
1 can (5½ ounces) tomato paste
2 cups cooked or canned red kidney beans (rinsed and drained, if canned)
1 can (4 ounces) chopped green chiles
1 teaspoon dried oregano or dried thyme
1 avocado, pitted, peeled, and chopped
In a large saucepan or skillet over medium heat, heat the oil. Cook the turkey, stirring, for 5 minutes,
or until browned. Remove the turkey from the pan and set aside.
Add the onion to the pan and cook for 5 minutes, or until softened. Add the sweet potato, bell pepper,
and garlic and cook for 3 minutes. Stir in the cumin, salt, and black pepper and cook for 30 seconds to
heat through. Return the reserved turkey to the pan and add the tomatoes, tomato paste, kidney beans,
chiles, and oregano or thyme. Increase the heat and bring to a boil. Reduce the heat to medium low,
cover, and simmer for 25 minutes, or until the sweet potato is tender.
Divide the chili among 6 soup bowls and top with the avocado.
brightness. Be cautious with the chipotle. Its warmth and depth add great dimension to the
soup, but too much can turn this from pleasantly hot to uncomfortably fiery. When I have
fresh oregano, I use it in place of dried and stir it into the soup just before pureeing it.
TOTAL TIME: 30 MINUTES
2 teaspoons extra-virgin olive oil
2 shallots, chopped
2 cloves garlic, chopped
1 large carrot, chopped
1 canned chipotle chile pepper in adobo sauce, finely chopped
1 teaspoon ground cumin
1 teaspoon dried oregano
¼ teaspoon ground black pepper
¼ teaspoon sea salt
4 cups low-sodium vegetable broth
2½ cups cooked or canned black beans (rinsed and drained, if canned)
Grated peel of
1 orange
½ cup nonfat plain Greek yogurt (optional)
¼ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the shallots, garlic, and carrot, stirring, for 3
minutes, or until the vegetables are soften. Stir in the chipotle pepper, cumin seeds, oregano, black
pepper, and salt and cook for 30 seconds. Add the broth, black beans, and orange peel (reserve a bit of
the peel for garnish). reduce the heat to medium low by Bring to a low boil, cover the lid and simmer for 15
minutes.
Transfer 2 cups of the soup to a blender and puree until smooth. Return the pured soup to the pan and
stir well. Ladle the soup into 4 soup bowls and serve with a dollop of yogurt (if desired) and a sprinkle
of orange peel and cilantro.
Recipe 2: Roasted Vegetable and Strawberry Gazpacho
Roasting the tomatoes, zucchini, and bell pepper imparts a smoky flavor to the soup. It onlygets better after resting for a day or two in the refrigerator. When serving cold soups, let the
soup come to room temperature for about 15 minutes and then ladle it into chilled bowls.
Chilled soups should be just that—chilled—not freezing cold. Garnish options include a dollop
of pesto, goat cheese, chopped chives, diced avocado, and/or microgreens.
TOTAL TIME: 30 MINUTES + CHILLING TIME
3 large tomatoes, halved (1½ pounds)
1 zucchini, cut in half lengthwise and then in half lengthwise again
1 red bell pepper, quartered
3 tablespoons extra-virgin olive oil, divided
½ pint strawberries
½ cup water
3 radishes, chopped
½ cucumber, chopped
⅓ cup torn fresh basil leaves
2 scallions, sliced
1 clove garlic, minced
2 tablespoons red wine vinegar
½ teaspoon chipotle chile powder (optional)
½ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 425°F.
In an ovenproof dish, combine the tomatoes, zucchini, and bell pepper with 1 tablespoon of the oil.
Roast the vegetables, turning them at least once, for 15 to 20 minutes, or until they are softened.
In a blender or food processor, combine the strawberries and water. Blend or process until smooth.
Add the roasted vegetables, radishes, cucumber, basil, scallions, garlic, vinegar, chile powder (if
desired), salt, black pepper, and the remaining 2 tablespoons oil. Pulse several times, or until the
mixture is slightly chunky. Chill the soup for at least 2 hours before serving.
Recipe 3:Chilled Cucumber, Avocado, and Mint Soup
Avocado gives this soup some creamy body, while the grapes lend sweetness. The soup will
keep in the fridge for 3 days—just give it a good stir before serving.
TOTAL TIME: 15 MINUTES + CHILLING TIME
2 large cucumbers, halved lengthwise, seeds scooped out, and chopped1½ cups green grapes + additional for garnish (optional)
1 small avocado, pitted and flesh scooped out + additional for garnish (optional)
⅓ cup fresh mint leaves+ additional for garnish (optional)
2 scallions, chopped
1 clove garlic, chopped
1 small jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling)
Juice of 1 lime
2 tablespoons white wine vinegar
¼ teaspoon sea salt
¼ teaspoon ground white pepper
½ cup water
Radish, for garnish (optional)
In a blender or food processor, combine the cucumbers, grapes, avocado, mint, scallions, garlic,
jalapeño pepper, lime juice, vinegar, salt, white pepper, and water. Blend or process until smooth. Add
more water if the soup is too thick, pulsing to mix. Chill the soup for at least 2 hours before serving.
Divide the soup among 6 soup bowls and garnish with thinly sliced radish and/or grapes and mint (if
desired).
Recipe 4:Vegetarian Chili
While this chili has a number of ingredients, once everything is chopped and measured, it
quickly comes together. Beans are standard in vegetarian chilis, but eggplant is also used
here for a “meaty” texture and flavor. A bit of cocoa calms down the heat from the peppers.
There’s plenty here to freeze for future meals.TOTAL TIME: 40 MINUTES
1 tablespoon extra-virgin olive oil
1 yellow onion, chopped
1 pound cremini mushrooms, chopped
1 large yellow bell pepper, chopped
1 eggplant, chopped
3 cloves garlic, minced
1 canned chipotle chile pepper in adobo sauce, finely chopped
2 teaspoons ground coriander
1 teaspoon ground cumin
½ teaspoon sea salt
1½ cups low-sodium vegetable broth
4 plum tomatoes, chopped
1 can (14 ounces) black beans, rinsed and drained
1 can (14 ounces) red kidney beans, rinsed and drained
1 can (14 ounces) navy beans, rinsed and drained
1 tablespoon unsweetened cocoa powder
2 teaspoons dried oregano
1 small avocado, pitted, peeled, and sliced
⅓ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the onion for 6 minutes, or until softened.
Add the mushrooms, bell pepper, eggplant, and garlic and cook for 3 minutes. Add the chipotle
pepper, coriander, cumin, and salt and cook, stirring, for 30 seconds. Add the broth, tomatoes, beans,
cocoa, and oregano and stir to combine. Bring to a boil, reduce the heat, cover, and simmer for 20
minutes.
Divide the chili among 8 soup bowls and top with the avocado and cilantro.
Recipe 5: Turkey Chili
Turkey chili is a perfect make-ahead dish. The flavors only get better after it sits in the
refrigerator for a day or two, and it freezes beautifully for last-minute meals. I like to garnish
the chili with avocado or corn tortilla strips and a scattering of chopped cilantro. Want to add a
touch of dairy? Top with a bit of sour cream, fat-free plain yogurt, or shredded Cheddar or
Monterey Jack cheese.
TOTAL TIME: 45 MINUTES1 tablespoon extra-virgin olive oil
1 pound lean ground turkey
1 yellow onion, chopped
1 large sweet potato, peeled and chopped
1 large red bell pepper, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground black pepper
1 can (28 ounces) diced tomatoes
1 can (5½ ounces) tomato paste
2 cups cooked or canned red kidney beans (rinsed and drained, if canned)
1 can (4 ounces) chopped green chiles
1 teaspoon dried oregano or dried thyme
1 avocado, pitted, peeled, and chopped
In a large saucepan or skillet over medium heat, heat the oil. Cook the turkey, stirring, for 5 minutes,
or until browned. Remove the turkey from the pan and set aside.
Add the onion to the pan and cook for 5 minutes, or until softened. Add the sweet potato, bell pepper,
and garlic and cook for 3 minutes. Stir in the cumin, salt, and black pepper and cook for 30 seconds to
heat through. Return the reserved turkey to the pan and add the tomatoes, tomato paste, kidney beans,
chiles, and oregano or thyme. Increase the heat and bring to a boil. Reduce the heat to medium low,
cover, and simmer for 25 minutes, or until the sweet potato is tender.
Divide the chili among 6 soup bowls and top with the avocado.
