Soup Season

Slow Cooker Chicken Wild Rice Soup
Serves 6

Ingredients

1 cup wild rice blend, uncooked
1 lb boneless, skinless chicken breast
5 cloves garlic, minced
1 cup yellow onion, chopped
³/₄ cup celery, chopped
³/₄ cup carrots, chopped
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 teaspoons sea salt, plus more to taste
2 bay leaves
6 cups low sodium chicken broth
2 cups water or additional chicken broth
¹/₄ cup olive oil, butter, ghee, or vegan butter
¹/₂ cup gluten-free all-purpose flour or regular all-purpose flour
1 cup unsweetened almond milk or oat milk
Pepper to taste
Fresh thyme for garnish (optional)

1. Rinse the rice under running water. Place the uncooked rice, chicken breast, garlic, onions, celery, carrots, thyme, rosemary, salt, bay leaves, chicken broth, and water into a slow cooker.
2. Cover and cook on the high setting for 3–4 hours or on the low setting for 7–8 hours.
3. In the last 1/2 hour of cooking, remove the chicken from the slow cooker. Allow to cool slightly, then use two forks to shred the chicken into small pieces.
4. When the rice is done cooking, remove the bay leaves and add the shredded chicken back into the slow cooker.
5. Melt the butter or oil in a saucepan. Add the flour and let the mixture cook for 1 minute. Whisk the mixture slowly while adding in the milk. Continue to whisk until all lumps have dissolved. Allow the mixture to thicken and become creamy.
6. Add the creamy mixture into the slow cooker. Stir to combine. Add additional water or milk to your preference if the consistency is too thick.
7. Taste and season with salt and pepper if needed. Garnish with fresh thyme and serve.

Turkey Chili

Serves 4

Ingredients

1 tablespoon olive oil
1 medium yellow onion, chopped
2 tablespoons fresh garlic, minced
1 lb ground turkey
1 teaspoon sea salt
¹/₂ teaspoon pepper
1 ¹/₂ cups chicken broth or vegetable stock
1 28-oz can diced or crushed tomatoes
1 15-oz can red kidney beans, drained and rinsed
1 15-oz can black beans, drained and rinsed
1 ¹/₂ cups frozen sweet corn
2 ¹/₂ tablespoons chili powder
2 teaspoons paprika
1 teaspoon ground cumin
¹/₂ teaspoon dried oregano
¹/₄–¹/₂ teaspoon cayenne pepper

Toppings of choice: avocado, sour cream or yogurt, shredded cheese, cilantro, etc.

1. Heat the oil in a large pot or Dutch oven over medium heat. Once oil is hot, add onion and garlic to the pot and cook, stirring frequently until mixture is fragrant and onion is a bit translucent.
2. Add turkey, salt, and pepper to the pot and cook, breaking apart meat with a spatula until evenly brown and cooked through.
3. Add stock to the pot. Mix in tomatoes, kidney beans, black beans, corn, chili powder, paprika, cumin, oregano, and cayenne pepper. Bring chili to a boil, reduce heat to low, cover, and simmer for 20 minutes.
4. Serve chili warm with toppings of choice.

Chicken Tortilla Soup

Serves 6

Ingredients

12 small corn tortillas
2 tablespoons olive oil
1 teaspoon sea salt to taste
¹/₂ tablespoon olive oil or avocado oil
1 medium yellow onion, chopped
4 cloves garlic, minced
1 jalapeño pepper, de-seeded and chopped
1 15-oz can black beans, rinsed and drained
1 ¹/₂ cups frozen sweet corn or one 15 oz can, drained
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon sea salt
1 teaspoon ground pepper
1 28-oz can fire-roasted crushed tomatoes
4 cups low-sodium chicken broth or vegetable broth
1 ¹/₂ pounds boneless skinless chicken thighs, or chicken breasts

Toppings:

¹/₄ cup cilantro plus more
Juice of 1 lime
Avocado
Shredded cheese
Jalapeño slices
Greek yogurt or sour cream Lime wedges for serving

1. Preheat oven to 400°F and spray two baking pans with cooking spray or line with parchment paper.
2. Cut tortillas into 1/4-inch strips. Spread strips onto baking trays in a single layer. Drizzle tortilla strips with oil and sprinkle with salt. Bake for 13–15 minutes or until tortillas crisp up and start to turn golden brown. Set aside.
3. While tortillas are baking, start making the soup. In a Dutch oven or deep pot, heat oil over medium high. Sauté onion, garlic, and jalapeño pepper until fragrant and the onion is translucent, about 4–5 minutes.
4. Add black beans, corn, spices, crushed tomatoes, broth, and chicken. Bring to a boil then reduce heat to a simmer, cover, and simmer for about 20–25 minutes or until chicken is tender and cooked through.
5. Remove the chicken from the pot, allow to cool slightly, and then use two forks to shred. Add shredded chicken, cilantro, and lime juice and simmer for a few minutes until chicken is heated through. Taste and season with additional salt and pepper if needed.
6. Serve in bowls and top with shredded cheese, cilantro, avocado, jalapeño slices, Greek yogurt or sour cream, and tortilla strips or desired toppings.

Vegetable Soup

Serves 6

Ingredients

2 tablespoons olive or avocado oil
1 large onion, chopped
2 carrots, chopped into ¹/₂-inch chunks 2 ribs celery, chopped
5 cloves garlic, minced
¹/₂–1 teaspoon sea salt
¹/₂ teaspoon ground pepper
1 teaspoon Italian seasoning
1 14.5-oz can diced tomatoes, undrained
6 cups vegetable broth
2 bay leaves
2 small red potatoes or Yukon Gold, cut into ¹/₂-inch cubes
1 medium zucchini, cut into ¹/₂-inch chunks
12 oz fresh green beans, chopped
2 cups frozen corn
1 tablespoon lemon juice
Fresh thyme and/or chopped parsley, for topping

1. Heat a large stockpot or Dutch oven over medium heat on the stovetop. Add oil. Once warm, add onion, carrot, celery, and garlic. Season with salt and pepper. Cook 10 minutes or until vegetables are tender and fragrant, stirring occasionally.
2. Add Italian seasoning and cook 1 minute, stirring constantly. Add in tomatoes, broth, bay leaves, potatoes, zucchini, green beans, and corn.
3. Increase heat to high and bring to a boil. Cover and reduce to a simmer. Cook for about 25–30 minutes or until vegetables are tender. Remove from heat.
4. Remove bay leaves and stir in lemon juice. Taste and season with salt and pepper, as needed.
5. Serve warm with fresh thyme and parsley for topping. Serve with crusty bread and crackers.