Soup & Stew: 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
1 zucchini
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


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