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Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk

Crazy Sexy Bean Chili

Easy Vegetarian Chili

Hearty Slow Cooker Minestrone

Vegetarian Quinoa Chili

Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk

This hearty dish from the Cookin Canuk fuses butternut squash and tomatoes, both rich in anti-oxidants that help to protect the body from cancer. Coconut milk adds sweetness, while chick peas and quinoa pack in the protein.

Crazy Sexy Bean Chili

Kris Carr, best-selling author behind the Crazy Sexy Cancer revolution, offers many recipes that are loaded with cancer-fighting ingredients. Her recipe for Crazy Sexy Bean Chili is hearty and flavorful. Try it with corn tortillas and a salad loaded with your favorite greens and veggies for a filling meal that will leave you glowing inside and out.

 

1 1/2 tablespoon cumin seeds

2 tablespoon olive oil

1 white onion, diced

3 garlic cloves, minced

1 jalapeño, finely diced (for less heat, remove seeds or use half the pepper)

2 tablespoon chili powder

1 1/2 cups ground seitan, crumbled tempeh, or diced mushrooms

1 zucchini, diced

1/2 cup diced potato (any kind)

2 (15oz) cans of black beans, rinsed

1 (15oz) can of kidney beans, rinsed

1 (14oz) can of crushed tomatoes, such as San Marzano

2 cups water

2 tablespoon maple syrup

1 teaspoon sea salt

1/2 bunch of fresh cilantro

1 cup kale, chopped

diced avocado (optional)

fresh cilantro (optional)

 

  1. Toast cumin seeds in dry soup pot on medium heat for 2 minutes until you smell the robust aroma (this releases the full flavor of the spice). 

  1. Add the olive oil, onion, garlic, and jalapeño. Stir consistently until the onion is golden and translucent. 

  1. Add the chili powder, seitan, zucchini, and potato, and stir well. Sauté for 3 to  minutes, stirring to avoid sticking. 

  1. Add in black beans, kidney beans, tomatoes, water, maple syrup, sea salt, and cilantro. Cover with a lid, reduce heat to low, and allow to cook for 20 to 25 minutes, or until the potatoes are tender. 

  1. Remove from heat, and stir in the kale. 

  1. Serve hot. Garnish with diced avocado and a handful of cilantro, if using.

 

8 servings

 

Recipe courtesy Crazy Sexy Kitchen by Kris Carr with Chad Sarno

 

Easy Vegetarian Chili

We love this quick and easy chili from Two Peas and Their Pod! It freezes well, so make a double batch and freeze half for later. Try swapping out the olive oil for coconut oil. Oils that are cooked beyond their smoke point can produce free radicals that may lead to aging, tissue damage, and disease. Check the label and make sure that your oil is safe for high heat. 

 

Hearty Slow Cooker Minestrone

This minestrone soup is perfect for hectic days. It’s as simple as chopping up veggies and tossing them in the crock pot in the morning. As a bonus it’s loaded with cancer-fighting favorites like mushrooms, kale, and tomatoes. Fast, easy, hearty, and healthy - what’s not to love?

 

Adapted fromSkinnytaste.com

 

1 (15 oz) can cannellini beans, drained and rinsed

3 cups vegetable broth

1 (28 oz) can diced tomatoes

3 carrots, chopped (about 1 cup)

1 celery stalk, chopped (about a 1/2 cup)

1 onion, chopped

2 garlic cloves, minced

2 Tablespoons fresh basil, chopped

1 sprig fresh rosemary

2 bay leaves

1 cup mushrooms, chopped

1 medium zucchini, chopped

1 cup spinach, chopped

1 cup kale, chopped*

1 cup uncooked elbow or small shell pasta

sea salt and pepper

 

Puree beans and 1 cup broth in a blender.

 

Combine bean puree in slow cooker with remaining 2 cups broth, tomatoes, carrots, celery, onion, garlic, basil, rosemary, and bay leaves. Season with sea salt and fresh ground pepper. Cover and cook on low for 6 to 8 hours.

 

Forty-five minutes before serving, add mushrooms, zucchini, spinach, and kale. Cover and continue cooking on low for 30 minutes. Add pasta and continuing cooking for 10-15 minutes until al dente. Remove bay leaves and rosemary sprig. Season with additional sea salt and fresh ground pepper if needed.

 

*can substitute kale with an additional cup of chopped spinach

6 servings

Vegetarian Quinoa Chili

This tasty vegetarian quinoa chili from Two Peas and Their Pod will please both the meat lovers and veggie lovers at your next gathering! The quinoa used in place of meat keeps it hearty, while the veggies pack an extra punch of nutrients.

 

Printable Soup Recipes
Soup Recipe Cards.pdf
Adobe Acrobat document [128.6 KB]

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