Soups – Laurie’s Healthy Cooking

Pressure Cooker (Instant Pot) Chili with Turkey and Vegetables

By Laurie on Monday, January 20, 2020

I’m continuing my plan to add as many vegetables as possible to the recipes that I prepare. Chili is something that’s quick and easy to throw together, and can be frozen for later, so I tend to make it pretty often. I also like to try using different ingredients and seasonings, depending what I have on hand and what I’m in the mood for.

Everyone has their own favorite chili recipe, and they vary depending where you live. From Texas to Cincinnati to New York, some people use chunks of meat vs. ground, beans vs. no beans, vegetarian vs. all meat, beer or no beer, super spicy or mild, there are endless variations.

This is why I’m posting a second chili recipe. I decided to pack in even more vegetables and decrease the meat, to make it even healthier!

I really like using my pressure cooker for recipes like this, but you can easily make it on the stove, as well. Start by turning on the saute function, adding a bit of oil and saute the the onions for a minute or two.

Then add 1 pound of ground turkey, and break it up while continuing to saute.

Meanwhile, chop some vegetables: carrots, celery, and bell peppers.

Add them to the pot along with some finely chopped mushrooms and garlic.

Then add canned tomatoes, plain diced, chili-ready and tomato sauce, as well as some tomato paste.

Also add 2 cups of vegetable or chicken broth, and spices like chili powder, cumin, salt, pepper, chipotle chili and a bit of sweetener.

Close the lid and seal it, and choose manual cooking for 10 minutes. When the timer goes off, let the chili remain on warm for at least 30 minutes before serving.

My husband doesn’t care for beans, but he does like a bit of macaroni in his chili. So feel free to offer a variety of options so your family or guests can have it the way they prefer (beans, macaroni, avocado, cheese, sour cream, jalapenos or hot sauce). I added some organic black beans to my bowl.

It’s delicious, satisfying, slightly spicy, and sure to warm you up on a cold day. Try making some today!

Pressure Cooker (Instant Pot) Chili with Turkey and Vegetables

Servings: 8

1 tablespoon olive oil
1 pound ground turkey, preferably organic
1 onion, peeled and diced
8 ounces white mushrooms, minced
2 carrots, diced
2 stalks of celery, diced
2-3 medium bell peppers, assorted colors
3 cloves of garlic, minced
1 15-ounce can diced tomatoes
1 15-ounce can chili-ready tomatoes
1 8-ounce can tomato sauce
2 cups chicken or vegetable broth
1 chipotle chili in adobo, finely chopped
2 tablespoons ground chili powder
2 tablespoons ground cumin
1 tablespoon tomato paste
1 teaspoon salt
1/2 teaspoon black pepper
2 teaspoons granulated sweetener made from stevia

Directions:

In an Instant Pot pressure cooker, turn on the saute function, add the oil and the onions, and cook for a minute or two. Then add the ground turkey and brown the meat, breaking it into small chunks.

Add the mushrooms, carrots, celery and peppers, and continue cooking until softened. Add the garlic and cook for another minute. Turn off the saute function.

Add the tomatoes, broth and seasonings and stir. Seal the lid and set the Manual setting for 10 minutes.

When the timer goes off, leave the sauce on warm for at least 30 minutes before releasing the pressure.

Note: If you don’t have an Instant Pot, you can make the sauce on the stove in a large soup kettle. Follow the directions as above, and simmer the mixture for 1 hour before serving.

Soups

Instant Pot Cream of Chicken Soup

By Laurie on Wednesday, November 6, 2019

Here is another delicious, healthy soup recipe that I adapted from Food Network Kitchen. I wanted to make it in my pressure cooker, because it’s so easy and tastes like it’s been simmering for hours. And I reduced the amount of butter and flour called for in the original recipe. Your family will love it!

Start by using the Saute function, add some butter, along with chopped onions, carrots and celery, and a bit of salt.

As the vegetables soften, add 2 tablespoons of flour, then turn off the Saute function, as the vegetables will continue to cook.

Gather some sprigs of fresh parsley, thyme and dried bay leaves and tie them together with kitchen twine. This is a great trick to make it easy to remove them later.

Another time-saving step is to use a rotisserie chicken from the grocery store, and shred or chop the meat.

Add the chicken to the pot, along with 7 cups of broth and the bundle of herbs.

Now close the lid and set the Soup function for 7 minutes. Note that with the amount of liquid in the pot, it will take several minutes to come up to pressure, before actually starting to cook. This may be a complaint that some people have when using the Instant Pot (that’s it’s not exactly instant), but it would be the same if you were waiting for the soup to start simmering on the stove. The difference is that with the pressure cooker, the finished soup tastes like it simmered for hours, when in fact it was only 7 minutes. And you can walk away or do other tasks while it’s cooking, instead of checking a pot on the stove to see when it might be boiling, then adjusting the temperature and waiting an hour for the flavors to develop.

When the timer beeps, let the pressure release naturally for at least 10-15 minutes, before manually releasing the pressure with the handle of a wooden spoon. (You can drape a kitchen towel over the pot so the steam or liquid doesn’t spray out too far.)

After removing the lid, take out the bundle of herbs and discard. Turn the Saute function back on, add the cream, and some arrowroot (cornstarch) mixed with water to thicken. It only takes a minute or two. Finally, turn off the heat and add the sherry, which really enhances the flavor of the soup.

Taste and add salt and pepper, if necessary.

Instant Pot Cream of Chicken Soup

Servings: 6

2 tablespoons organic butter
1 onion, diced
3 carrots, peeled and sliced
2 celery stalks, sliced
1/4 teaspoon sea salt
2 tablespoons flour
7 cups low sodium chicken or vegetable broth
3 cups cooked shredded chicken
3 sprigs fresh parsley
3 sprigs fresh thyme
1 large bay leaf, or 2-3 small
1/2 cup organic heavy cream
1/4 cup arrowroot (or cornstarch)
1/4 cup cold water
2 teaspoons dry sherry
Salt and pepper, to taste
Parsley for garnish, minced

Directions:

Turn on the saute function of the Instant Pot. Add butter and cook the onions, carrots and celery with the salt until tender. Stir in the flour and cook for a minute.

Add the broth and chicken to the pot. Tie the parsley, thyme and bay leaf together with kitchen twine and add to the pot.

Close the lid and lock into place, being sure that the valve is in the sealed position. Press the button for Soup, and adjust the cook time to 7 minutes, then press Start.

When the time is up, let the pressure release naturally for as long as you prefer, (at least 10 minutes) before venting the steam.

Add the cream to the pot, then turn on the saute function and bring the soup to a simmer. Stir together the arrowroot starch and cold water in a small container, then add to the pot. Stir frequently until the soup thickens, then turn off the heat. Add the sherry, then taste to see if additional salt or pepper is needed. Stir to combine and serve with a sprinkle of fresh parsley.

Soups

Instant Pot Healthy Cream of Mushroom Soup

By Laurie on Wednesday, October 30, 2019

I’m been making a lot of soup lately. It’s getting colder outside, which makes me crave warm, comforting soups and beverages. Soup is also very nutritious, depending what you add to it, and fills you up. Plus, I’m enjoying using my new pressure cooker!

I recently read about a new diet plan, called The Plant Paradox. It argues that lectins (a form of protein found in certain plant foods), can cause inflammation and be harmful to the body. The doctor had a convincing argument, so I purchased The Plant Paradox Cookbook, to check it out myself. I have enjoyed many of the recipes. Note that some of them are time consuming to prepare, but are delicious and worth the effort!

One of the recipes I’d like to share with you is the Cream of Mushroom Soup. It’s full of healthy vegetables, such as mushrooms, cauliflower, onions and celery. The cauliflower is the “secret” ingredient that gives it such a hearty, thick and creamy consistency, without the addition of any flour or other thickeners.

So I wanted to try making the soup in my pressure cooker. I started by using the saute function and added the oil, then the mushrooms. I cooked them for several minutes until they became soft and slightly browned. Note that the recipe instructs to remove half of the mushrooms and set them aside to add back to soup later, but I prefer to leave all the mushrooms in the pot to puree into a smooth soup when finished, rather than having some in chunks.

At this point, I added the onions, garlic and celery. When they started to soften, I added a whole large cauliflower, roughly chopped into florets. Then I added salt, pepper, onion powder, Dijon mustard and 4 cups of chicken broth.

I closed the lid and set it to cook at pressure for 7 minutes. I let the pressure release naturally for at least 10-15 minutes before releasing it and opening the lid. Here is the result.

Next, I used my convenient hand blender to puree the soup completely.
(Note that you could also transfer the soup to a traditional blender and do it that way.)

Here is the soup after pureeing. See how thick and rich it looks?

Next, the recipe calls for adding 1 cup of coconut cream, but I prefer to use organic heavy cream. I know that using cream sounds decadent, but the amount per serving is not actually that much, compared to all the nutritious vegetables you are getting. If you prefer, you can reduce the amount of cream.

If you set aside half of the cooked mushrooms earlier, add them back to the soup. Ladle the soup into bowls and garnish with fresh parsley.

Instant Pot Healthy Cream of Mushroom Soup

Servings: 8

3 tablespoons extra-virgin olive oil
2 pounds mushrooms, sliced
1 teaspoon fresh thyme
Zest of 1 lemon
1 onion, diced
2 cloves garlic, minced
2 celery stalks, sliced
1 large head cauliflower, coarsely chopped
1 1/2 teaspoons sea salt
1/2 teaspoon black pepper
1/2 teaspoon onion powder
1 teaspoon Dijon mustard
4 cups low sodium chicken or vegetable broth
1 cup organic heavy cream, or canned coconut cream
Parsley for garnish, minced

Directions:

Turn on the saute function of the Instant Pot. Add 2 tablespoons of the olive oil and cook the mushrooms until golden brown and tender, then add the thyme and cook for an additional 2 minutes, until very fragrant.

If you prefer your soup a bit chunky, you can remove half the mushrooms from the pot and set aside for later. Add the remaining olive oil, along with the onion, garlic, and celery, and cook until onion and celery are tender.

Add the cauliflower to the pot, along with the salt, pepper, onion powder, and mustard. Sauté until fragrant, then add the broth.

Close the lid and lock into place, being sure that the valve is in the sealed position. Press the button for Soup, and adjust the cook time to 7 minutes, then press Start.

When the time is up, let the pressure release naturally for as long as you prefer, (at least 10 minutes) before venting the steam. If you have more time, feel free to let the pressure release completely, keeping the soup on Warm until ready to serve.

Use a hand blender to puree the soup (or transfer to a blender). When the soup is smooth, add the reserved mushrooms if you set them aside, and pour in the cream. Stir to combine and serve with a sprinkle of fresh parsley.

Soups

Instant Pot Cabbage Soup with Ground Turkey

By Laurie on Thursday, October 3, 2019

I’m so excited that I finally received a pressure cooker as a gift from my sister! I have been reading about all the benefits, and I know that so many people love using them, but I was resistant. I figured that I already had a slow cooker, and that a new gadget would just take up more space.

But I have to admit that I am sold! I am a big believer in efficiency, and having the ability to saute or brown meat all in one pot before pressure cooking really helps. Who wants to wash multiple pots and pans?

Plus, it’s so great to have homemade soup ready in only half an hour! It’s just as good as if you had simmered it all day.

Since it’s officially Fall, I’m trying to make a different soup each week. It’s a great way to eat more vegetables, plus it’s a hearty and comforting meal on a cool day.

The most time consuming part is chopping a few vegetables. I used one onion, two carrots and two stalks of celery.

Then I turned on the saute function of the pot, added some oil, and started browning the ground turkey. I added a bit of salt and pepper to flavor the meat.

Once the meat was starting to brown, I added the onions, carrots and celery to soften.

Once the vegetables were cooking, I roughly chopped half of a large head of cabbage. It doesn’t have to be perfect; it will cook down to a soft consistency.

Then I added the cabbage, some dried ground sage, and 8 cups of chicken broth. The sage really gives the soup a nice flavor, reminiscent of foods you might make on Thanksgiving. Feel free to add whatever seasonings you prefer, such as garlic, thyme or basil.

I turned off the saute function, sealed the lid, set the release valve to “sealing” and selected the Soup function. I changed the cook time to 7 minutes and hit Start.

When the machine beeped after the time was up, I let the pressure release naturally for 10 more minutes, then I used the handle of a wooden spoon to turn the valve to “venting.” After all the steam was released, I opened the lid (be sure to wear an oven mitt!).

There you have it! Delicious homemade soup in only a few minutes.

Instant Pot Cabbage Soup with Ground Turkey

Servings: 8

1 tablespoon avocado oil (or olive oil)
1 pound ground turkey, preferably organic
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 medium yellow onion, peeled and diced
2 large carrots, peeled and diced
2 large celery stalks, diced
1/2 large head of green cabbage, chopped
1/2 teaspoon ground sage
2 quarts (8 cups) low sodium chicken broth

Directions:

Turn on the saute function of the Instant Pot. Add the oil and the ground turkey, along with the salt and pepper, and cook for a few minutes until slightly browned, breaking up the meat into small pieces.

Add the carrots, celery and onions and cook for a few more minutes until softened.

Add the cabbage, sage and chicken broth, and stir to combine.

Close the lid and lock into place, being sure that the valve is in the sealed position. Press the button for Soup, and adjust the cook time to 7 minutes, then press Start.

When the time is up, let the pressure release naturally for 10 minutes before venting the steam. If you have more time, feel free to let the pressure release completely, keeping the soup on Warm until ready to serve.

Soups

Vegetable Soup with Chicken

By Laurie on Thursday, September 12, 2019

This is a hearty soup recipe from my mother-in-law, filled with lots of fresh, healthy vegetables. Though it has some chicken, the vegetables take center stage. I try to use organic vegetables whenever possible, especially celery, and I was also fortunate to get some tomatoes and parsley from a friend’s garden. If you have a farmer’s market nearby, this is a great way to use the wonderful, fresh produce before they close for the season.

First, make a flavorful stock using chicken legs, vegetables and spices. Note that you can use a whole chicken, or you can omit the chicken completely to make it vegetarian, but I’m following my mother-in-law’s instructions.

First, soak the chicken in cold water for 30 minutes.

While the chicken is soaking, take the onion halves, and place them directly on the grate of your gas burner to get them charred slightly. Only 2-3 minutes is all it takes.

After soaking the chicken, drain the water and add 4 quarts of fresh water and bring to a boil. Skim off all the foam that rises to the top, then add the charred onion, celery, carrots and spices, and let simmer for 45 minutes. Try not to let it boil after adding the vegetables, just a very slight simmer.

Once the chicken is cooked, remove it and cool, then take the chicken off the bones and shred the meat. Strain the stock and discard all remaining ingredients.

Then increase the heat slightly, add celery and green beans, and simmer for 10 minutes. Add the potatoes, tomatoes and carrots. I know that I focus on recipes without starchy ingredients like potatoes, but with the huge amount of soup this recipe makes, there is only a very small amount of potatoes in each serving.

Continue cooking until everything is tender. Finally, add the chicken back to the pot. Garnish with fresh parsley and/or dill weed.

Vegetable Soup with Chicken

Servings: 12

Stock

6 organic chicken legs
4 quarts (16 cups) water
1 medium yellow onion, peeled and halved
2 large carrots, peeled and chopped
2 large celery stalks, chopped
3 cloves garlic, peeled
3-4 bay leaves
10 black peppercorns
A few sprigs fresh parsley
1 tablespoon chicken base or bouillon
2 teaspoons sea salt

Soup

4-5 celery stalks, sliced
A handful of fresh green beans, trimmed and sliced (approximately 2 cups)
4-5 carrots, peeled and sliced
2 tomatoes, diced
1 large, or 2 small potatoes, peeled and diced
Fresh parsley and/or dill, minced, for garnish
Salt and pepper, to taste

Directions:

In a large soup pot, place chicken legs and cover with cold water. Let soak for 30 minutes, changing water a couple of times.

Turn on the gas burner, and place the onion halves directly on the burner grate for 2-3 minutes, turning a couple of times to get a nice char.

Drain and add 4 quarts of fresh cold water to the pot with the chicken. Bring to a boil, and skim off any white foam/fat that rises to the top. Add the charred onion, carrots, celery and spices. Simmer over very low heat for 45 minutes, or until chicken is cooked. Strain the broth and set the chicken aside to cool, then remove the meat and discard the skin and bones. Discard all remaining stock components.

Add the celery and green beans to the stock, and simmer for 10 minutes. Add the carrots, tomatoes and potato, and continue cooking until tender, approximately 15-20 minutes. Add the chicken back to the pot, and taste to adjust seasonings. Garnish with parsley or dill.

Variations: Add cooked noodles or beans. To make a vegetarian version, omit chicken.

Mains Soups

Bean Free Turkey Chili

By Laurie on Wednesday, May 8, 2019

Even though I’m cutting back on starchy grains and beans, I still enjoy a hearty bowl of chili, In fact, many people would say that beans don’t belong in chili at all. I love that you can vary the ingredients and toppings, and everyone can have it the way they like it!

There are so many variations in chili recipes. You can make it with chunks of meat rather than ground, you can soften and blend whole dried chili peppers, add beer or broth instead of tomatoes, add cinnamon or chocolate, or serve it over macaroni.

In my version, I keep it pretty simple, using the basic chili powder blend that you can find in any grocery store. Note that this already has salt added, which is why I only add a small amount of salt in addition to the chili powder.

I start by sauteing 2 pounds of ground turkey. Then I like to bulk up the vegetable content by adding minced mushrooms, diced onions and roasted red peppers. Fresh garlic and a jalapeno pepper go in next.

Then I add the dried spices, chili powder, cumin, oregano, salt and pepper, as well as 2 chipotle chilies in adobo sauce, which give it a smoky, spicy kick. I also add 2 cans of diced tomatoes and 2 small cans of tomato sauce. You can substitute broth or beer for the tomato sauce if you prefer, or add less to make a thicker chili.

One tip for using canned chipotle chilies…plop the whole contents of the can in a blender, then portion it out into tablespoon-size servings and freeze. Then whenever you need some spicy chili flavor you can take a frozen chunk and add to whatever dish you’re making.

One more tip…all chili recipes benefit from simmering for at least an hour so that all the flavors have time to develop. It even tastes better the next day, and freezes well so that you can make a big batch and have it ready anytime you have a taste for it.

Bean-Free Turkey Chili

Servings: 8

2 tablespoons avocado oil (or olive oil)
2 pounds ground turkey, preferably organic
1 (8-ounce) package of button mushrooms, minced
1 large onion, diced
1 jalapeno pepper, seeded and minced
3 teaspoons minced fresh garlic
1 (12-ounce) jar roasted red peppers, drained and diced
2 chipotle chilies in adobo sauce from a can, minced
2 (14.5 ounce) cans diced tomatoes
1 (16-ounce) can tomato sauce
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon sea salt, or to taste
1/4 teaspoon black pepper

Directions:

Heat a large skillet over medium high heat, add the oil and ground turkey. Saute for a few minutes until starting to brown. Add the mushrooms, onions, and jalapeno and continue cooking until soft, and liquid has mostly evaporated. Add the garlic and cook for 30 seconds.

Add all remaining ingredients, bring to a boil. Lower the heat and simmer for 1 hour.

Serve with toppings of your choice: shredded cheese, pico de gallo, sour cream, guacamole, scallions, or hot sauce.

Variations: Use a blend of meats, ground beef or pork. Use less tomato sauce if you like it really thick, or substitute beer for the tomato sauce. Add cayenne or more chilies if you like it spicier.

Soups

Cabbage Soup with Chicken

By Laurie on Wednesday, February 13, 2019

I like to make a variety of soups in the winter. It’s so comforting on a cold day, as well as nutritious and filling.

I usually make a big batch, then freeze the leftovers in individual portions to make it easy to heat up later.

This recipe is reminiscent of minestrone, but without the starchy pasta and beans. It’s full of delicious, healthy vegetables, and a small amount of chicken to add a bit of protein. It’s not a very heavy soup; you can add less broth or more tomatoes if you like it thicker. I serve it with a big green salad to round out the meal.

I start by sauteing vegetables in avocado oil in a large soup pot.

While the onions, carrots and celery cook, I slice the cabbage.

Once the vegetables start to soften and brown, I add all the other ingredients.

Now you just have to cover it and let it simmer for an hour. Remove the chicken and shred it before returning it to the pot. Then add a handful of chopped fresh basil. It really adds a nice bright flavor. Here is the finished soup, ready to enjoy!

Cabbage Soup with Chicken

Servings: 8

1/4 cup avocado oil
1 medium yellow onion, diced
2 large carrots, peeled and diced
2 large celery stalks, diced
4 cloves garlic, minced
1/2 head green cabbage, cored, cut in half and thinly sliced
2 organic boneless,skinless chicken thighs
1 (15-ounce) can diced tomatoes, no salt added
2 quarts low sodium chicken stock
1 bay leaf
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon sea salt
1/2 teaspoon black pepper
1/4 teaspoon dried thyme
10 leaves fresh basil, finely chopped

Directions:

In a large pot, saute onions, carrots and celery in oil over medium heat until starting to brown. Add the garlic and cabbage and cook for another minute. Add the chicken, tomatoes, stock, and all spices except fresh basil.

Bring to a boil, then lower heat to a simmer. Cook gently, partially covered, for 1 hour. Remove chicken and shred the meat, then return it to the pot. Add the basil. Taste to adjust seasonings.

Variations: Add cooked macaroni, cooked beans, or freshly grated parmesan cheese. If you prefer a more tomato-based soup, replace some of the chicken broth with a can of tomato puree.