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Soups & Stews

Updated: Jul 2, 2019

African Peanut Sweet Potato Stew (from website)

Prep time 10 mins | Cook time 45 mins | Total time 55 mins

This delicious vegan and gluten-free stew is made of pantry staples. It’s hearty enough to hold-up on its own, or serve it with rice or quinoa and get more servings out of it.

Recipe type: Main

Cuisine: African

Serves: 4


  • 2 tablespoons olive oil

  • 1 medium onion, very finely minced

  • 3 cloves garlic, finely minced

  • 1 tbsp fresh minced ginger

  • ½ tsp crushed red chili pepper

  • 1 – 14.5 oz (400 g) can crushed or diced tomatoes

  • ½ cup peanut butter (or almond or sunflower butter)

  • 1 tsp dried coriander (optional)

  • 2 cups vegetable broth (or water)

  • 1 medium sweet potato (about 1 lb), peeled and diced

  • 1 can kidney or black beans, drained and rinsed

  • 1 ½ cups frozen peas (or frozen/canned corn)

  • 2 cups hearty leafy greens (spinach, arugula, kale, collard)

  • Salt and pepper


  1. If you’re using a can of diced tomatoes, blend them along with their juice for a few seconds in the food processor or blender, just to break them up.

  2. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and cook until soft but not brown, about 10 minutes.

  3. Add the garlic, ginger and chili and cook for about 5 minutes to soften.

  4. Add the tomatoes, stir to combine then add the peanut butter (and coriander, if using), stirring it in until smooth.

  5. Stir in the broth add sweet potatoes. Cover the pan and simmer until the sweet potatoes are tender but not falling apart, about 15 minutes.

  6. Add the black beans, peas/corn, greens and cook until the beans and peas/corn are heated through and the greens are wilted.

  7. Season with salt and pepper, and add additional crushed chili flakes, as per your heat preference.

Creamy Cashew Butternut Squash Soup


  • 3 tablespoons olive oil or unsalted butter

  • 1 large onion, peeled and finely chopped

  • 1 cup (150 grams) raw cashews

  • 1 clove garlic, finely chopped

  • 1 large butternut squash (about 2 pounds), peeled and cut into 1/2-inch dice

  • 5 cups vegetable or chicken stock, plus additional (optional)

  • 2 tablespoons minced fresh ginger (or substitute 2 teaspoons ground ginger)

  • 2 teaspoons ground cumin

  • 2 teaspoons ground coriander

  • 1 teaspoon curry powder

  • 1 teaspoon ground turmeric

  • Kosher salt and freshly ground black pepper to taste

  • 1 cup coconut milk, plus additional (optional)

  • 1 sprig fresh rosemary

Nutritional Information: Nutritional analysis per serving (6 servings) 286 calories; 18 grams fat; 2 grams saturated fat; 0 grams trans fat; 11 grams monounsaturated fat; 2 grams polyunsaturated fat; 29 grams carbohydrates; 5 grams dietary fiber; 5 grams sugars; 6 grams protein; 12 milligrams sodium


  1. In large stockpot or Dutch oven set over medium-high heat, warm the olive oil until shimmering. Add the onions and cook, stirring, until they begin to soften, about 5 minutes. Add the cashews and cook, stirring, until the onions are translucent and the cashews have slightly browned, about 3 minutes. Stir in the garlic and cook for 30 seconds. Add the squash, broth, ginger, cumin, coriander, curry powder, turmeric and stir to combine. Season to taste with salt and pepper, and bring the soup to a simmer. Reduce the heat to low, cover the pot, and cook the soup until the squash is easily pierced with a knife, 20 to 25 minutes. Uncover the soup and let it cool for 15 minutes.

  2. Starting on slow speed and increasing to high, purée the soup in small batches, in a blender until smooth. Place a towel over the top of the blender in case of any splatters. You can also use an immersion blender (let the soup remain in the pot), but it will take longer to purée until smooth.

  3. If using a blender, return the soup to the pot, add the coconut milk and rosemary sprig, and cook over low heat, covered, until slightly thickened, for about 15 to 20 minutes. Serve immediately or refrigerate until ready. If serving the soup later, while reheating the soup, thin it out with more broth or coconut milk until the desired consistency.


Serves 6


  • 6 medium fresh tomatoes, cored and diced

  • 1 medium red onion, diced finely

  • 2 medium cucumbers, peeled, seeded and diced

  • 1 large red bell pepper, seeded and finely diced

  • ½ cup fresh lemon juice

  • ¼ cup tamari

  • 2 tablespoons hot sauce (I suggest starting with one tablespoon and then determining how much more depending on how hot you like it.)

  • ½ teaspoon sea salt

  • 1 cup fresh or frozen corn kernels

  • ½ cup fresh finely chopped cilantro

  • ½ cup finely chopped fresh basil

  • ½ cup finely chopped parsley


  1. Combine the diced tomatoes, onion, cucumbers, and bell peppers in a large bowl.

  2. Add the lemon juice, tamari, hot sauce and salt.

  3. Put half of the mixture into a blender and blend for 30 seconds on medium speed until finely textured.

  4. Combine the blended mixture with the disced mixture and add the corn.  Stir in the cilantro, basil, and parsley.

  5. Cover and refrigerate until chilled.

  6. Serving suggestions:  For a nice touch, top with fresh avocado slices, scallions or tofu sour cream.

Red Lentil Soup


  • 1 lb yellow or orange lentils, rinse thoroughly

  • 1 28-oz or 32-oz can of diced tomatoes

  • 3 large cloves of garlic, minced

  • 1 medium onion, chopped

  • 5 cup water

  • 3 tbsp extra virgin olive oil (EVOO)

  • 1 tbsp sea salt

  • 1 tsp black pepper

  • 1 cup loosely packed fresh basil leaves


  1. In a large pan, sauté onions and garlic for about 4 to 5 minutes or until onions are translucent. Add the tomatoes and 1 cup of water and bring to a

  2. simmer.

  3. Meanwhile in a separate pot, bring 4 cups water to a boil. Add lentils and reduce heat to a simmer. Any foam that rises to the top should be skimmed off with a large spoon and discarded. This is your “Fart Foam” which is filled with the waste from the lentils that can cause gas as they are digested.

  4. Cook lentils until they become tender (about 10 – 15 minutes). Once lentils are soft, add tomato mixture to pot and season with salt and pepper. Adjust

  5. seasonings to taste. Loosely slice or tear up basil leaves and cook for another 20 minutes at a simmer. If soup becomes too thick for your liking, add more water.


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