Nutritarian Soups & Stews

An awesome way to get greens, veggies and beans is through nutritarian soups and stews. Although it’s still summer there have been some colder spells and I’ve found myself craving soups and stews more.  I tend to make stews more often because they’re easier to transport for my lunches but with a bit more water they’re perfect as a soup too.

When discovering Eat to Live I found that some soups just didn’t taste the same with no salt…for example, split pea soup just tastes too sweet so I stopped making it because I couldn’t eat it without salt.  Rather than missing stuff I used to eat I created other tasty dishes and the old food was a distant memory.

Here are some of my favourites…

My recent post for the middle eastern red lentil soup with spinach is a fast and easy soup.  The jerk style black bean stew, Moroccan stew and pinto sweet potato chili recipes found in my e-book are also very tasty recipes to whip up in a pinch and the jerk style black beans are certainly a crowd-pleaser served over brown rice!  If you want to transform the stews mentioned above  into a soup it’s pretty easy by pureeing some of the soup in the blender and adding a touch more water.

Of course, Dr. Fuhrman’s Anti-Cancer soup from Eat to Live is always a winner. Here are some other soups that sound delicious and I’ll be trying soon.  Remember that to convert normal recipes into nutritarian ones you must omit any oil, salt and other items such as wine or use low sodium vegetarian broth or water.  Start off by looking for low fat, vegan recipes that have little to no processed ingredients such as pasta.  As a nutritarian you’re trying to maximize the nutrients in anything you eat and steer clear of ingredients that have low fibre, nutrients and empty calories.

Provencal Red Lentil Soup

Fall Pumpkin and Lentil Stew

Black Bean Chipotle Soup

I usually find soups fine by using water since I add so many veggies, herbs and seasoning but if you want a recipe for veggie stock with no added salt this one looks good.

Once in a while I get a craving for a Minestrone so here is my recipe for it:

Soups & Stews
Recipe Type: Nutritarian Minestrone or Bean Soup
Author: Trainer Isa
Prep time: 30 mins
Cook time: 30 mins
Total time: 1 hour
Serves: 4
Tasty and warming once the weather gets cooler. This is a great way to get the majority of your G-BOMBS in one day!
  • 1 Onion, diced
  • 2 Leeks, white part only, sliced thin
  • 4 cloves Garlic, minced
  • 2 Carrots, diced
  • 3 stalks Celery, diced
  • 3 cups chopped Cabbage
  • 2 Zucchini, diced
  • 6 regular mushrooms, sliced or chopped
  • 1 pkg frozen chopped spinach, defrosted and squeezed dry
  • 10 c. water (or low sodium veggie stock)
  • dried Basil, Oregano and Rosemary to taste (start with 1 tsp or 2 or each)
  • ½ t. Black Pepper, or more to taste
  • 1 large can crushed or diced tomatoes
  • 2 cans red kidney beans or your favourite bean
  1. Water saute the onion, leeks and garlic until the onion is soft.
  2. Add the carrots, celery and cabbage and cook until tender.
  3. Add the water or stock, zucchini, mushrooms and all the remaining ingredients.
  4. Bring to a low boil then simmer until everything is cooked through and tender.
  5. Add more italian herbs or garlic or onion powder to adjust the flavour due to lack of salt.

Make a lovely Tuscan-inspired white bean soup by omitting the tomatoes and using white beans instead!

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