Soups & Stews: 4 New Recipes from Chelsea Castellanos
Spinach & Tortellini Soup
4 cups low sodium chicken broth
9 ounce whole wheat tortellini package (cheese filling)
4-5 cups baby spinach
Salt and pepper to taste, add in red pepper flakes for an extra kick.
-Pour chicken broth and ½ cup of water to a pot.
-Bring chicken broth to a boil and add tortellini till tender, 10-13 mins.
-Stir in spinach until wilted
-Season with salt and pepper and a pinch of red pepper flakes, as desired.
Tuscan Bean Soup
2 cups dried cannellini beans, soaked over night (can use low sodium cans for a quicker process)
2-3 carrots, roughly chopped
2 celery, roughly chopped
¾ yellow onion, diced
4 garlic cloves, minced
2 cups butternut squash, peeled and cubed
1 zucchini, chopped
4-5 large kale leafs, chopped
1 large waxy potato, peeled and cubed
1 cup chicken or vegetable broth
2 Tbsp red wine vinegar q
1 Tbsp dry thyme, chopped
1 Tbsp dry rosemary, chopped
Salt and pepper to taste.
-Chop onions, celery, and carrots.
-Using a large dutch oven, coat pot with 1 Tbsp of olive oil, add veggies above.
-Cook veggies till tender
-Add garlic and combine well.
-Drain the overnight beans and transfer into pot.
-Add 4 cups of water and 1 c chicken broth
-Season with all spices
-Cover until beans are tender.
-Add squash, potato, zucchini and kale leafs plus an additional cup of water and red wine vinegar.
-Reduce heat to low medium, cover for 35-40 mins.
Serve with whole wheat garlic crostini
Tomato and Cannellini Bean Soup
1 can of cannellini beans, rinsed and drained
1 red pepper
1 can of spicy diced tomatoes
½ yellow onion
2 garlic cloves
1/2 c vino seco (dry wine)
1 c water
½ Tbsp complete seasoning
-Chop onions, pepper and garlic.
-Preheat a large sauté pan to medium heat
-Add 1 tsp of olive oil, onions and peppers until translucent.
-Stir in garlic to the pot and season with complete seasoning and pepper.
-Add the rest of the veggies (zucchini, tomatoes and beans) stirring occasionally.
-Combine vino seco, and water into the pot.
-Season with salt and pepper (to taste) cover and let simmer for 30 mins.
¼ cup olive oil
1 cup Eggplant, 1 inch cubes
1 cup zucchini and/or yellow squash
¾ pepper (red or yellow), 1 inch cuts
1 yellow onion, chopped
1-2 tomatoes, diced
2 garlic cloves, diced
1 tsp thyme
1 tsp basil
¼ cup red wine vinegar
1 bay leaf
-Chop all vegetables into 1 inch pieces.
-Add oil to a large sauté pot, add veggies in order, cooking each for 2 mins before adding the next veggie, stirring occasionally.
-Once all veggies are in the pot, add garlic, thyme, basil, bay leaf and the red wine vinegar.
-Add ¼ cup water, cover and simmer for 25-30 mins.
Serve over a bed of whole wheat pasta, brown rice or quinoa
wordpress theme by initheme.com
TNT’s comprehensive approach addresses the entire individual and their needs. We start with an extensive interview, evaluation and assessment. This is followed by a custom-built nutrition plan and exercise guidelines ensuring it fits both their lifestyle and dietary objectives.
Total Nutrition Technology has been recognized as one of the top Charlotte Dietetics practices. Verified by Opencare.com