Pick Your Protein Healing Veggie Stew features nourishing vegetables, anti-inflammatory spices, and allows you to choose whatever plant-based protein you wish to use in the stew depending on your personal dietary needs and preferences!
If there’s one thing I know for sure when it comes to winter recipes, it’s that nothing satisfies the soul quite like a bowl of veggie soup or stew.
Anyone agree with me on this?
I remember how I would always look forward to a bowl of my mom’s vegetable soup at the beginning of each winter season. She made the best soup I have ever eaten, and although my recipe isn’t quite like hers is, it’s one I have made for several years now because I absolutely love it.
Soup is naturally anti-inflammatory due to the way the nutrients are released out of the vegetables during the cooking process. The broth of the soup is what is actually full of the most nutrition and the vegetables provide flavor and fiber which are also important for enjoyment and health purposes.
We’ve all heard vegetables are good for us, but it’s easy to forget just how much these affordable and simple ingredients enhance our health. I love getting as many vegetables in one dose as I can, which is one reason soup is such a great lunch or dinner idea!
My favorite herbs and spices to use in vegetable soup and stew are oregano, black pepper, garlic, thyme, and turmeric. I also like to add rubbed sage for a bit of holiday-inspired flavor, and sometimes rosemary too.
You can find all of these ingredients at any supermarket and you can use a variety of vegetables depending on which ones you enjoy the most. And the best part about this recipe is that you can pick whatever protein you enjoy the most depending on your diet and lifestyle choices/preferences.
Or, just include whatever protein source you have on hand!
For instance, you can choose between any no-salt-added beans, lentils, quinoa, or even amaranth for some plant-based goodness! If you’re Paleo or don’t do well with beans and lentils, you could also eat it plain to keep it plant-based and as a way to get more vegetables into your diet without much effort.
Plus, it’s really so easy to make thanks to the use of a slow-cooker which also makes it taste much better and allows the flavors to develop even more as it cooks.
Now, back to the spices for a minute.
You’ll see that I included turmeric in the stew recipe I’m sharing today. Why so? Because turmeric isn’t just a popular ingredient being used in everything under the sun these days; it’s also one of my favorite beauty and anti-inflammatory spices to include during winter.
Turmeric is packed with antioxidants that can improve your skin, it increase bile flow to enhance liver function, it reduces joint pain and inflammation, protects your heart, and it gives this stew a delightfully rich and savory flavor. Trust me!
I’m using my favorite brand of turmeric out there, Flavor of the Earth Organic Turmeric.
These products are sold in bulk which means that I can buy them and have enough for 6 months to a year depending on how much I use them (which is typically a lot!). I just put mine in old spice jars that I wash and rinse out which also reduce wastes.
You’ll love having the convenience of Flavor of the Earth products in your kitchen if you try them, and I know you’ll enjoy the incredible flavor they provide to whatever recipes you use them in.
Their cinnamon smells JUST like Christmas and is great for blood sugar levels, and their turmeric is the orangest, most beautiful and freshest tasting turmeric I’ve ever tried. It’s also hand-ground which means it never sits on store shelves for months or years at a time.
You can also see how I used Flavor of the Earth’s turmeric in my Beauty-Boosting Tahini Turmeric Salad Dressing recipe, another one of my favorite anti-inflammatory recipes!
But once again, let’s get back to the soup.
Friends, this recipe can not get any easier and it’s one of my favorite recipes to keep on hand during this time of year when things start to get busy with holiday tasks. Don’t sacrifice your health to a busy schedule, just keep some of this healing and nourishing soup on hand and switch out the veggies and proteins each week so you get plenty of variety.
I used a variety of traditional soup spices, including some that make this smell like Thanksgiving in your kitchen!
Celery and onions also provide a naturally salty flavor without adding sodium, and low-sodium coconut aminos adds a delicious flavor that’s healthier than adding salt or other high-sodium options. This is optional, of course, but I highly recommend it if you haven’t tried it. It’s a wonderful addition to a variety of diets and is made only from coconuts and high-mineralized sea salt. The flavor is similar to a mix of soy and Woistershire sauce.
Feel free to make this soup your own, but be sure you don’t leave out the herbs, spices, and flavoring options if possible. They can make or break a soup recipe, and they certainly make this one so much better!
- 2 pounds ( Two 16 ounce bags) of frozen veggies of choice, or approximately 6 cups of canned or fresh vegetables of choice (I used an organic Mediterranean blend from Whole Foods and asparagus)
- 1 (15 ounce) can of no salt added tomatoes
- 1 (15 ounce) can of pure butternut squash purée (or pumpkin purée would work)
- 1 small yellow onion, peeled and left whole
- 1 tsp. each of thyme, rosemary, oregano ground black pepper, dried rubbed sage
- 1 bay leaf
- 1 tsp. Flavor of the Earth Organic Turmeric
- 2 stalks of celery, finely diced
- 1 cup of frozen carrot slices or fresh (diced) carrots
- 2 cups of plant-based protein of choice (lentils, beans, quinoa or peas will work)
- 1 tsp. your favorite mustard
- 4 cups of water
- 1 tsp. of coconut aminos for more flavor without excessive sodium (or you can use low-sodium soy sauce)
- Add everything to a slow cooker in the order listed, cook on high for 4 hours, remove and serve. Store leftovers for up to 4 days in the fridge and up to a month in the freezer.
Want more variety and nutrition too?
Add in a cup of shredded spinach, kale or collards. This recipe is so versatile that you almost can’t mess it up. Be sure to let me know if you try it, and be sure to also try Flavor of the Earth products, you can find them on Amazon where I get mine.
What’s your favorite veggie stew or soup ingredients?