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Soups And Chilis

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Its Soup and Chili Season!  I thought we could share some of our favorite soup and chili recipes. 


I'll do the first:


Cowboy Steak Soup


1 lb boneless sirloin steak, cut into 1in x1 x1/4 pieces)

1 teasp dried basil

1/2 teasp salt

1/4 teas pepper

2 garlic cloves, minced

1 tbsp. oil

2 (14 oz) cans beef broth (I used 1- 32 oz box of unsalted Kitchen Basics)

16 oz chunky salsa (I use Herdez medium if I want it a bit spicy)

2 cups frozen cut green beans

2 cups frozen skin on wedge style potatoes (or pre-cook some of you own potatoes)

1 can (15 oz) beans - Northern or pinto, rinsed

1 cup torn fresh spinach (this is not enough to make it taste spinachy)


1.  Toss to coat - beef, basil, salt, pepper, garlic and oil.


2. Heat a pan over medium high heat, until hot.  Add beef mixture.  Stir and cook until the sides are browned but not thoroughly cooked.


3.  Stir in the broth, salsa, green beans.  Bring to a boil.  Reduce heat and add the frozen potatoes and beans.  Simmer 10 minutes. 


4.  When ready to serve, stir in the spinach and simmer for a couple of minutes to wilt it.



Note: I used closer to 4 cups of potatoes and we ate them all and the left-over soup had no potatoes.  I reheated the left-over with some more frozen potatoes and it worked great.

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Turkey & Black Bean Chili—fast, easy, delicious and full of protein and fiber. Takes @ 30 minutes start to finish. Ingredients:

  • 1 tbsp olive oil

  • 1 large onion, finely chopped

  • 1 red bell pepper, seeded and chopped

  • 1 stick of celery, chopped

  • 2 garlic cloves, minced

  • 3/4 pound fat-free ground turkey

  • 2 tbsp chili powder

  • 2 tsp ground cumin

  • 1/2 tsp oregano

  • 1/2 tsp ground coriander (if you don't have this—skip it)

  • 1 14 1/2-ounce can crushed tomatoes

  • 1 8-ounce can tomato sauce, no salt added

  • 1 15-ounce can black beans, rinsed and drained

  • 4 tbsp fat-free sour cream (optional but yummy!) for dolloping on top

  • 4 tbsp fresh chopped cilantro to sprinkle in at the end.

  • Corn chips on the side

  • It can be served over rice, too!


Heat oil in a LARGE pot or Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a big spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on LOW heat for a further 5-10 minutes. Sprinkle in some chopped fresh cilantro.

Ladle into bowls. (Add a dollop of fat-free sour cream or yogurt on top if you tolerate dairy)

We have added shredded monterey jack, cheddar or manchego cheese sometimes.

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Total cooking time @ 1 hour-Makes about 10 cups


1) In a large soup pot, over medium heat until the bacon
releases its fat (about 3 minutes):

2 TBLS. Extra virgin olive oil

2 slices chopped bacon


2) Add the following and cook about 6 minutes:

 1 medium onion, chopped

1-2 carrots, peeled and chopped
2 celery stalks, chopped

2 garlic cloves, minced

1 tsp. dried rosemary

¼ cup fresh basil leaves, chopped

¼ cup fresh parsley, chopped  (use bottled, dried of you have to)

1 /2  head washed escarole, chopped coarsely

handful of cut up string beans

other: diced zucchini or yellow squash if on hand


3) Add and cook about 10 minutes:

1 -14 Oz. can diced tomatoes with juice


4) Add:

4 cups chicken stock

plus 6 cups hot water

1 can cannelini beans

(optional) 1 can red kidney beans



5) Bring to a quick boil, then simmer, partially covered for 30 minutes.


6) Add: 4 oz. cooked elbow rice pasta.


NOTE* I use Tinkyada brand--cooked in boiling water for 13 mins. –strain-- THEN add to the soup. Rice pasta creates starch so I prepare it separately, drain it, then add it to the soup. In the “old days’, I threw the pasta right in the pot (sigh):>)


Sprinkle with: Fresh ground pepper & freshly grated parmesan-reggiano cheese.

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Eeek your guys recipies are far more complicated than mine.


Generally for beef soup i take:


1 lb of beef roast, cut into bite size pieces

a tbsp or so of olive oil

salt and peper

6 or so cups of water

veggies (anything from broccoli to mushrooms, whatever is on hand)

half a box of ancient harvest elbow macaroni


optional: a couple of tbsps of brown sugar


Brown up the beef and make sure to get a good crust going on the bottom of the pan. Then, when the beef is done, add the first two cups of water. Stir. Then add the rest of the water. Salt and pepper to taste. Place the lid over the pot and let it simmer for about an hour, checking every so often. Then add the hard veggies (such as carrots). Let it go for about 10 minutes. Then add the pasta, cook as indicated on the box. Then any softer veggies.


For me this usually makes about 4 dinners worth of meals.


Its kind of simple, but its something i could eat over and over. You could also put the soup over rice instead of the noodles.


I do it a bit differently for chicken. I boil the chicken until it falls apart and then add everything in. I do not use brown sugar in this one.


The pasta adds a nice touch. You just gotta keep an eye on it so it doesn't over cook.

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This is really yummy, for those that can eat tomatoes.  I usually tone down the spices a bit because hubby is a wimp when it comes to hot food :D


Sweet Potato and Black Bean Chili


Prep Time: 0 hr 0 min | Cook Time: 0 hr 0 min | Makes: 10-12 | Difficulty: Easy

  • 3 large sweet potatoes, peeled and cut into,1/2 inch cubes
  • 2 large onion, chopped
  • 2 tbsp olive oil
  • 2 tbsp chili powder (optional)
  • 3 cloves garlic, minced
  • 1 tsp ground cumin (optional)
  • 1/4 tsp cayenne pepper (optional)
  • 2 cans black beans (15 ounces) rinsed and drained
  • 2 cans fire roasted tomatoes (15 ounces) with juice
  • 1/2 cup brewed coffee
  • 2 tbsp honey
  • 1/2 tsp salt
  • 1/4 tsp ground pepper
  • Grated cheese (optional for garnish)
  • Sour cream (optional for garnish)

In a large pot, heat olive oil over medium heat. Sauté sweet potatoes and onion, stirring frequently until onions are translucent. Add remaining ingredients, bring to a boil, reduce heat, cover and simmer for 20-35 minutes, until sweet potatoes are tender, but still in a cube shape. Add water or broth if too thick. Season to taste. Serve with cheese and sour cream (optional).


May need to cook longer if you don't chop the sweet potatoes small enough. 

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I made this last week and need to make more soon! So easy and delicious! It also freezes well.


Vegan Butternut Squash


1 medium butternut squash

1 medium onion

3 cloves garlic

1 can vegetable stock

2 tbs olive oil




Place oil in large pot along with diced onion. Heat until onion is soft. Meanwhile, cut skin off of squash. Cube the squash and add to the pot along with the onion. Add vegetable stock and just enough water to cover the squash. Add desired amount of pepper and cinnamon. Mix. Cover pot and bring water to a boil. After it boils, lower the heat and cook for another 20 minutes. Use an immersion blender or normal blender to combine mixture together completely. Serve hot with extra fresh pepper. Enjoy!


Side note: I measured out all of my ingredients of my last batch. It used 9 cups of cubed squash and 2.5 cups onion. It made 5 good size servings at 199 calories/serving. :)

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Continuing on the butternut squash trend, I made this recipe for Pork Loin and Butternut Squash stew last night.  I used pork tenderloin instead of cut up pork chops (who the heck makes a stew with cut up pork chops?!)

It was really gooooood!  If you don't like the curry taste of garam masala you can just use regular seasoning you like.


Pork Loin and Butternut Squash Stew

2.5 lbs pork tenderloin, cubed

2 leeks, trimmed and sliced

4 celery stalks, chopped

2 shallots, diced

7-10 garlic cloves, thinly sliced

4 cups cubed butternut squash

2 teaspoons garam masala

2 teaspoons sea salt

1 ½ teaspoons fresh squeezed lemon juice

¼ cup coconut milk

1 cup chicken broth

Place the chopped veggies and cubed pork into your slow cooker.  Cover with the spices and pour in the coconut milk, chicken broth, and lemon juice.  Mix well and cook for either 5 hours on high or 7 hours on low.





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