Ingredients: 1 med onion diced 4 celery stalks diced 3 medium carrots diced 1 bell pepper diced 2 tablespoons olive oil 2 cloves of minced garlic 2 cups chopped bite size zucchini (medium) 2 cups green beans 1 inch pieces (fresh or frozen) 1 28oz can crushed tomatoes 1 28oz of water 1 15oz can of beans (red or white) 1 15oz can of chick peas 1 cup brown rice 2 cup Kale stems removed 1 tsp Italian seasoning and basil leaves 1 tsp turmeric (optional) Pinch of red pepper flakes Salt and pepper to taste Sprinkle of Parmesan cheese (optional)
Nutrition: 6 servings total 1 serving: Calories: 390 Protein 17g Fat: 11.6g Carbs: 40g
Step 1: In a large stock pot (3qt +) place on medium heat and add olive oil, onion, carrots, celery and bell pepper and cook for 5min until softened. Step 2: Add garlic and all seasonings above and cook until garlic turns golden. Step 3: Add zucchini, green beans cook additional 3 mins. Step 4: Add tomato, water, beans and chickpeas and bring to a boil. Lower heat to med/low to allow simmer/gentle boil add brown rice and cover for 15mins. Step 6: Remove cover and add Kale bring back to a gentle boil for another 5min or until kale Is tender. Step 7: Divide into 6 servings Step 8: Sprinkle lightly grated Parmesan cheese (optional)
3 1/2 cups chicken broth (substitutions- vegetable broth of bone broth)
1 cup of heavy cream
3 cups of shredded cheddar cheese
Nutrition: 8 Servings 1 serving. : 292 Calories. 13g protein 25g fat 4g net carbs Fat25g
Step 1: In a large pot over medium heat, sauté garlic for one minute. Step 2: Add chicken broth, heavy cream, and broccoli florets. Increase your heat and bring it to a boil, then reduce heat and simmer for 10-20 minutes (until broccoli is tender). Step 3: Gradually start to add the shredded cheddar cheese. Please remain stirring constantly and continue to stir until everything is melted. *Add 1/2 cup of cheddar cheese, simmer and stir until it melts fully, then repeat until all the cheese is used up. *Be sure to keep a low simmer and remove the soup from the immediately after the cheese has melted.