Naraya Cooking Health Recipe

Ingredients

• 1 tablespoon olive oil or 3 tablespoons water 
• 1 onion, diced
• 1 teaspoon garlic powder
• 1 heaping teaspoon dried oregano
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 12 oz tomatillos, diced or quartered or 1 can (15oz) crushed
• 2 poblano or Anaheim peppers, de-seeded and diced
• 1 corn off the cob or 1 cup frozen or canned sweet corn
• 1 can (15 oz) cannellini beans or pinto beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup dry quinoa
• 4 cups vegetable broth
• salt to taste

optional garnish

• avocado, diced
• bunch cilantro, roughly chopped
• tortilla strips
• cashew sour cream or cilantro-lime cashew sour cream

In a large pot or dutch oven, heat oil/water over medium heat and sautee onions until softened, about 5 minutes. Add garlic powder, oregano, cumin and chili powder, cook for 1 minute more stirring frequently, or just until spices and herbs become fragrant. Add tomatillos, poblanos, corn, beans, quinoa and vegetable broth, bring to a boil, cover, reduce heat to low and simmer for 30 minutes. Remove from heat, uncover and let rest about 10 minutes before serving.

Serve in individual bowls topped with garnish of choice. Pairs well with corn bread too, either on the side or broken up in your chili!

Serves 4 - 6.

Notes:

Add in a package of organic tempeh for added hardiness. This Three Grain Tempeh is my favorite flavorwise.

You can rinse your quinoa if you like. I honestly usually skip this step but if you prefer you can run the quinoa under cool running water using a fine mesh seive.

Adjust the spices to your taste. If using broth you may like it as is, if using water you may like to add more.

This can also be made in the crock pot/slow cooker, add all the ingredients, cover with the vegetable broth and cook on medium or medium-low for 4 hours.

• 1 tablespoon coconut, grapeseed or olive oil or 3 Tbsps water for water saute
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 cup red lentils
• 2 - 3 large heads broccoli, cut into florets (stalks chopped ok too)
• 6 - 7 cups water or vegetable broth (or combo)
• 1 can coconut milk, optional
• mineral salt, to taste

• mustard seeds, crushed (I used black)
• 1 - 2 scallions, sliced
• slivered almonds

• 2 tablespoons olive oil or 1/4 cup water (for water saute)
• 1 medium yellow onion, diced
• 1 large butternut squash, cubed (about 8 cups)
• 1 1/2 cups red lentils 
• 2 teaspoons dried sage or 2 tablespoons fresh minced
• 7 cups vegetable broth or water 
• himalayan salt & white or fresh cracked pepper, to taste

Ingredients

• 5 cups leeks (about 2-3 large or 4-5 small), sliced
• 4 cups sweet potatoes (about 2 small), diced
• 3 cups zucchini (about 2 small), chopped
• 6 cups vegetable broth 
• mineral salt & fresh cracked pepper to taste
• 2 teaspoons turmeric or curry powder, optional
• 2 tablespoons basic cashew sour cream, optional
• chopped fresh chives or scallions, for garnish

Chop and prepare your vegetables. For the leeks, once sliced place them in a bowl of cool water swishing them around to rinse away any dirt that is trapped, drain in a colander giving another good rinse, or simply use a colander making sure to break up the rings releasing any dirt in between. The sweet potatoes can either be peeled or left unpeeled.

In a large dutch oven or stock pot, heat oil over medium, add leeks and saute until softened, about five minutes. Add the sweet potatoes, zucchini, vegetable broth, salt, pepper and optional turmeric, bring to a boil, reduce heat to low, cover and simmer for 30 minutes. Let cool about 10 - 15 minutes. Using a hand held submersion blender, blend until creamy. Add the cream and blend again. Or you may opt to use a blender or food processor to blend your soup (this will most likely take two batches to complete).

Serve hot or chilled (I especially liked this warm or at room temp). Makes about 4 servings.

Notes:

Feel free to add in some unsweetened non-dairy milk if your soup is super thick, about 1/4 - 1/2 cup.

This soup is wonderful on it's own without the optional turmeric or curry powder. I have them here in case you would like to vary the recipe up from time to time. Turmeric is noted for it's ability as an anti-inflammatory and cancer inhibitor, adding to the soup will enhance the nutritional profile. As for the curry, if you love it, it will also complement the soup nicely!

This would be great with some spiralized or julienned zucchini noodles.

For some spiciness, try adding a sprinkle of ground cayenne or chipotle powder when serving.

If you're not a fan of sweet potatoes, sub in regular potatoes instead.

• 4 small/medium zucchini
• 1 large sweet onion, thinly sliced
• 1 tablespoon coconut oil or olive oil
• 3 cups tomatoes (about 5 large), diced or 1 can (28oz) tomatoes + juices (pref. fired roasted)
• 2 cups water or vegetable broth
• 1 tablespoon curry (red curry paste or yellow curry powder)
• 1/4 teaspoon cumin, or to taste
• 1/4 cup fresh basil, loosely packed
• 1/2 teaspoon red pepper flakes, or to taste
• salt to taste
• 1 can (14oz) coconut milk or cream or 1 cup unsweetened almond milk
• limes, to serve

• 1 pound dried  beans (black eyed peas, cranberry or great northern beans) or 3 cans (15 oz) various beans, drained and rinsed
• 1 tablespoon grapeseed or olive oil or 3 tablespoons water (for water saute)
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 1 bunch Tuscan kale (about 4 loose cups),  center stems removed and roughly chopped
• 2 large organic tomatoes, diced (I leave the skin on) or 1 can (15oz) crushed canned tomatoes with juice
• 8 cups vegetable broth, water or combo
• 1 tablespoon dried thyme or 2 tablespoons fresh 
• 2 teaspoons dried sage or 3 -5 leaves, chopped
• 2 -3 teaspoons smoked paprika, optional
• 3 bay leaves
• a pinch or two of red pepper flakes
• himalayan salt & cracked pepper, to taste
• 8 oz of pasta of choice, cooked
• almond parmesan and lemon, for serving

Ingredients

• 4 tablespoons olive oil, divided
• 2 pounds portobello, shiitake or crimini mushrooms, sliced
• 1 cup pearl onions, peeled and ends trimmed (thawed if frozen)
• 1 large carrot, diced
• 1 yellow onion, diced
• 1 heaping teaspoon fresh thyme leaves or 1/2 teaspoon dried
• sea salt & cracked pepper, to taste
• 2 or 3 cloves garlic, minced
• 1 cup full-bodied red wine
• 2 cups vegetable broth
• 2 tablespoons tomato paste
• 1 1/2 tablespoons flour

• Farro (I used pearled farro), pasta of choice or roasted/mashed potatoes

Ingredients

• 1 butternut squash, peeled, seeded and cubed into 3/4' inch pieces (approx. 4 cups)
• 3 garlic cloves, peeled
• 2 small shallots or 1/2 sweet onion, peeled and halved
• 1 tablespoon olive or coconut oil
• 1/2 teaspoon sea salt
• 2 1/2 cups water or vegetable broth