Recipes: Cold-Weather Soups and Stews

Stocked with heart-healthy beans and vegetables

These delicious soups from the CardioVascular Institute’s Hungry Heart Cookbook  will warm you up when the weather gets cold.

Kale & Bean Soup

Serves 8

Ingredients

1 Tbsp olive oil 
4 garlic cloves, minced 
2 onions, chopped 
3 stalks of celery, finely sliced
5 cups kale, chopped 
5 cups low sodium chicken broth 
1 15-oz can kidney beans, drained
1 15-oz can cannellini beans, drained 
2 tsp dried basil
2 tsp dried parsley 
2 tsp dried oregano
Pepper to taste

Directions

In a pot, heat the olive oil. Add garlic, onions and celery and sauté until softened.

Stir in the kale until wilted. Add the remainder of the ingredients and simmer for 20 minutes

Nutrition Facts: Total calories per serving: 155; total fat: 2g; saturated fat: 0g; cholesterol: 0g; sodium: 380mg; total carbohydrates: 21g; fiber: 6g; sugars: 2g; protein: 10g

Moroccan Stew

Serves 6

Ingredients

½ cup olive oil 
1 large coarsely chopped onion
2 garlic cloves, minced or pressed 
1 tsp ground cumin
1 tsp turmeric 
1 tsp cinnamon 
1 tsp cayenne 
1 tsp paprika 
1 cup sliced carrots
4 cups cubed sweet potatoes or butternut squash 
1 cup of chopped celery 
1 large eggplant, cubed 
1 green pepper, sliced in strips
4 cups sliced zucchini 
2 large tomatoes, chopped 
1 ½ cups cooked garbanzo beans, liquid reserved 
Pinch of saffron 
Chopped fresh cilantro

Directions

In a stew pot, heat the olive oil and sauté the onions for 2 or 3 minutes. Add the garlic and spices, stirring continuously.

Add the vegetables in the order given above, so that the starchier vegetables will cook the longest. Sauté after the addition of each vegetable until its color deepens.

Stir in the garbanzo beans and the saffron. There should be some liquid at the bottom of the pot from the cooking vegetables. However, if the stew is dry, add ½ cup of tomato juice, liquid from the garbanzo beans, or water.

Cover the stew and simmer on low heat until all the vegetables are tender. Add the chopped cilantro just before serving

Nutrition Facts: Total calories per serving: 330; total fat: 17g; saturated fat: 2g; cholesterol: 0mg; sodium: 65mg; total carbohydrate: 41g; total fiber: 8g; sugars: 11g; protein: 7g

Slow-Cooker Pumpkin Chili

Serves 6

Ingredients

1 tsp olive oil 
2 onions, chopped 
2 green peppers, chopped 
3 cloves garlic, minced 
2 28-oz cans of diced tomatoes (no salt added) 
1 15-oz can pureed pumpkin without salt
1 15-oz can black beans, rinsed/drained
1 15-oz can kidney beans, rinsed/drained
2 cups frozen corn kernels 
1 tsp ground cumin 
1 tsp chili powder 
2 tsp dried oregano 
Dash of red pepper flakes (optional for spicy)

Directions

Heat olive oil in a skillet; sauté onions, peppers and garlic until softened. Add to crock pot, along with the rest of the ingredients. Cook on low for 5 hours or on high for 2 hours.

Nutrition Facts: Total calories per serving: 185; total fat: 1g; saturated fat: 0g; cholesterol: 0g; sodium: 30mg; total carbohydrates: 32g; fiber: 10g; sugars: 4g; protein: 10g

Subscribe to Heartmail