Finding good vegetarian slow cooker recipes canbe challenging, which is what inspired this creation. Black beans tend torequire a longer cooking time than most beans, so they’re perfectly suited forslow cooking. The blend of herbs and spices gives this stew a Moroccan feel andcreates a heavenly aroma that will welcome you home after a long day of work.If you want another shortcut, you can look for a North African spice blendcalled ras el hanout. It has many of the same anti-inflammatory spices calledfor here (plus a few extras!). I usually make some red rice or quinoa forserving during the stew’s last half hour of cooking.
Rinse and drain the beans and put them in a slow cooker with the water, onion, and all of the spices except for salt.
Cover and cook on low for 8 hours.
Add the salt and broccoli, cover, and cook for another 30 minutes.
Serve over rice or quinoa.
Phytonutrients in broccoli have been found to suppress the inflammatory signaling system and may also decrease allergic responses that lead to inflammation.
Butternut Squash White Bean Soup is a creamy, nourishing soup made with tender butternut squash, white beans, aromatic spices, and vegetable broth. The beans add protein and fiber while balancing the squash’s natural sweetness, creating a hearty soup that’s perfect for lunch or dinner.
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion.
Cook for 3 to 4 minutes until softened.
Stir in the garlic.
Add the butternut squash, vegetable broth, white beans, sea salt, cumin, coriander, and cayenne pepper.
Bring to a boil.
Reduce the heat to low.
Cover and simmer for 35 to 40 minutes until the squash is tender.
Carefully blend the soup in batches until smooth.
Return the soup to the saucepan.
Season with freshly ground black pepper.
Serve hot.
Notes & Wine Advice
Recipe Notes
White beans make the soup naturally creamy while adding protein and fiber without using dairy.Blend the soup until silky smooth for the best texture.Add fresh spinach or chopped kale to leftover soup for an easy second meal.This soup freezes beautifully, making it an excellent choice for meal prep.
Wine Advice
A fresh Sauvignon Blanc complements the herbs, squash, and gentle spices.For a richer pairing, enjoy a lightly oaked Chardonnay, which matches the creamy texture perfectly.
Butternut Squash White Bean Soup is a rich, creamy soup that combines naturally sweet butternut squash with hearty white beans, fragrant garlic, onion, and warming spices. The addition of cannellini beans creates a velvety texture while adding protein and fiber, making this soup more satisfying than traditional butternut squash soup. It’s an easy one-pot recipe that’s perfect for cozy family dinners, healthy lunches, or preparing ahead for busy weekdays.
Why You’ll Love This White Bean Soup
White bean soup is an excellent way to enjoy a filling meal without relying on cream or heavy ingredients. The beans naturally thicken the soup while providing extra nutrition, and the butternut squash contributes a subtle sweetness that pairs beautifully with cumin, coriander, garlic, and a gentle touch of cayenne pepper. Every spoonful is smooth, comforting, and packed with wholesome ingredients.
Butternut Squash White Bean Soup Ingredients
Butternut Squash White Bean Soup uses simple vegetables and pantry staples to create a restaurant-quality soup at home. Roasting isn’t necessary because the long, gentle simmer allows the squash to become perfectly tender before blending. Cannellini beans add body without changing the delicate flavor of the squash, while the spices provide warmth without making the soup overly spicy.
Serving White Bean Soup
This white bean soup is delicious served with crusty sourdough bread, whole-grain rolls, warm flatbread, or a crisp green salad. It also makes an elegant starter for holiday meals or dinner parties. If you enjoy homemade soups, browse our Soup Recipes collection for more comforting inspiration.
Butternut Squash White Bean Soup Storage Tips
Butternut Squash White Bean Soup keeps well in an airtight container in the refrigerator for up to five days and freezes beautifully for up to three months. Reheat gently over low heat, adding a splash of vegetable broth if needed to restore the creamy consistency. For safe food storage recommendations, visit the FDA Food Safety website.
Whether you’re looking for a healthy lunch, an easy family dinner, or a make-ahead freezer meal, Butternut Squash White Bean Soup offers creamy texture, balanced flavors, and wholesome nutrition in every bowl. It’s a comforting recipe you’ll happily prepare throughout the autumn and winter months.
Creamy Asparagus Soup is a silky spring soup made with fresh asparagus, sunchokes, leek, oats, and mushroom broth. Naturally creamy without dairy, this wholesome soup is light, nourishing, and full of fresh seasonal flavor.
Heat the olive oil in a large saucepan or stockpot over medium heat.
Add the chopped leek and cook until softened.
Stir in the sunchokes and asparagus.
Cook for 2 to 3 minutes.
Add the mushroom broth, water, rolled oats, and sea salt.
Bring to a boil.
Reduce the heat and simmer for 15 to 20 minutes.
Transfer the soup to a blender or food processor in batches.
Blend until smooth and creamy.
Return the soup to the pan if needed.
Season with freshly ground black pepper.
Serve warm.
Notes & Wine Advice
Recipe Notes
Sunchokes create an incredibly creamy texture without adding dairy or cream.Blend the soup until completely smooth for the most luxurious consistency.Fresh asparagus delivers the brightest flavor during spring but frozen asparagus also works well.This soup can be refrigerated for up to four days and reheats beautifully over low heat.
Wine Advice
A crisp Sauvignon Blanc highlights the fresh asparagus and herbal flavors beautifully.For a fuller-bodied pairing, enjoy a lightly oaked Chardonnay, which complements the soup’s naturally creamy texture.
Creamy Asparagus Soup is a light yet satisfying spring soup made with fresh asparagus, sunchokes, leek, mushroom broth, and gluten-free oats. Although completely dairy-free, the soup has a wonderfully silky texture thanks to the natural creaminess of the sunchokes and oats. Fresh asparagus brings vibrant spring flavor, while the mushroom broth adds depth that makes every spoonful comforting without feeling heavy.
Why You’ll Love This Asparagus Soup
This asparagus soup is packed with wholesome vegetables and simple pantry ingredients that come together in one pot. Sunchokes contribute a delicate nutty flavor while naturally thickening the soup, eliminating the need for cream. Garlic-free and gently seasoned, the recipe allows the fresh asparagus to remain the star of the dish while still delivering rich flavor.
Creamy Asparagus Soup Ingredients
Creamy Asparagus Soup combines asparagus, sunchokes, leek, mushroom broth, rolled oats, and a touch of olive oil to create an elegant soup that’s both nourishing and satisfying. The oats blend completely into the soup, creating a smooth consistency while adding fiber and helping the vegetables produce a naturally creamy finish.
Serving This Asparagus Soup
This asparagus soup is delicious with crusty sourdough bread, toasted whole-grain bread, or a light spring salad. It also works beautifully as a starter for Easter lunches or spring dinner parties. Browse our Soup Recipes collection for more wholesome homemade soups.
Storage Tips
Store leftover asparagus soup in an airtight container in the refrigerator for up to four days. Reheat gently over low heat while stirring occasionally. The soup may also be frozen for up to three months, making it an excellent option for preparing meals ahead. For safe food storage recommendations, visit the FDA Food Safety website.
Whether you’re celebrating asparagus season or simply looking for a nutritious homemade soup, Creamy Asparagus Soup delivers fresh seasonal flavor, velvety texture, and wholesome ingredients in every bowl. It is a recipe you’ll look forward to making every spring.
Roasted Cauliflower Soup is a creamy, nourishing soup made with roasted cauliflower, leek, turmeric, cumin, and coconut milk. Finished with a fresh parsley gremolata, this comforting recipe is packed with flavor and perfect for a healthy lunch or light dinner.
Roast for 15 to 20 minutes until tender and lightly browned.
Transfer the roasted vegetables to a food processor or blender.
Add the vegetable broth and coconut milk.
Blend until smooth.
Add additional broth or water if a thinner consistency is preferred.
Pour the soup into a saucepan.
Heat gently over low heat until ready to serve.
Combine the parsley, garlic, olive oil, and lemon zest in a small bowl.
Stir well to make the gremolata.
Ladle the soup into bowls.
Top each serving with a spoonful of gremolata.
Serve immediately.
Notes & Wine Advice
Recipe Notes
Roasting the vegetables develops a naturally sweet, rich flavor that cannot be achieved by boiling alone.Blend the soup until completely smooth for the creamiest texture.Add extra vegetable broth if you prefer a thinner soup.The fresh gremolata provides a bright finish that balances the rich roasted vegetables.
Wine Advice
This soup pairs beautifully with a crisp Sauvignon Blanc, whose fresh citrus notes complement the roasted cauliflower and lemon gremolata.For a richer pairing, try a lightly oaked Chardonnay, which matches the creamy coconut milk perfectly.
Roasted Cauliflower Soup is a creamy, nourishing soup made by roasting cauliflower and leek before blending them with coconut milk, vegetable broth, turmeric, and cumin. Roasting brings out the vegetables’ natural sweetness and creates a deeper, richer flavor than traditional boiled soups. Finished with a bright parsley gremolata, this wholesome recipe is ideal for lunch, a light dinner, or meal prep during the colder months.
Why You’ll Love This Healthy Soup
Roasted Cauliflower Soup transforms a handful of simple ingredients into a satisfying meal full of comforting flavor. Coconut milk creates a silky texture without dairy, while turmeric and cumin add gentle warmth and earthy depth. The fresh gremolata provides the perfect contrast with vibrant parsley, garlic, and lemon zest.
Perfect Cauliflower Soup Every Time
This cauliflower soup is easy to customize. Blend it until silky smooth for an elegant restaurant-style presentation, or leave it slightly chunky for a more rustic texture. If you prefer a thicker consistency, reduce the amount of broth. For a lighter soup, simply stir in a little extra vegetable broth before serving.
Serving Roasted Cauliflower Soup
Roasted Cauliflower Soup is delicious served with crusty bread, toasted sourdough, warm flatbread, or a simple green salad. It also makes an excellent starter for a larger meal. If you enjoy wholesome vegetable dishes, explore our Soup Recipes collection for even more comforting ideas.
Storage and Reheating Tips
Store leftover cauliflower soup in an airtight container in the refrigerator for up to four days. It also freezes well for up to three months. Reheat gently over low heat, stirring occasionally, and add the fresh gremolata only after warming the soup. For additional food safety information, visit the FDA Food Safety website.
Whether you’re looking for a healthy weekday lunch or a comforting bowl of vegetables on a chilly evening, Roasted Cauliflower Soup offers creamy texture, vibrant flavors, and wholesome ingredients in every spoonful. It is a simple recipe you’ll enjoy making throughout the year.
This Tuscan-inspired white bean soup is my go- tosoup for clients who are just starting to practice anti-inflammatory eating.It’s easy to make; contains beans and rice, which make a complete protein; andit freezes well, so leftovers can be spread out. I like to serve a small cup ofthis soup as a starter when I have a lamb dish on the menu, but it’s definitelysatisfying enough to be a meal all on its own.
Heat the oil in a large stockpot over medium heat.
Add the red and green onions and sauté until they start to sweat and become soft.
Add the mushrooms, garlic, Italian herbs, and salt and cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms start to soften and release liquid.
Add the broth, water, beans, and rice; increase the heat to high; and bring the soup to a boil.
Reduce the heat to medium-low and simmer for 45 minutes.
Stir in the chard and continue simmering for another 10 to 15 minutes.
Clients often ask me for ideas for portable, whole food snacks. While Ithink of quinoa as a super food, it’s not generally known for portability.However, it’s possible to take advantage of the sticky quality of freshlycooked quinoa, along with a few other key ingredients, to create a bar thattravels well. I love the tropical trio of apricots, coconut, and macadamia nuts(which always seem like a treat!). I choose to go fairly light on the honeybecause I prefer a more subtle sweetness, but that can certainly be adjusted totaste
Place the water, quinoa, and salt in a medium saucepan over medium-high heat.
Bring to a boil, cover, and reduce the heat to low.
Simmer for 20 minutes without stirring.
The quinoa will look like it sprouted and grew a tiny tail, and all of the water should be absorbed.
Fluff with a fork and allow to cool for about 5 minutes.
In a large bowl, combine 2 cups of the quinoa (you’ll have some leftover) with the macadamia nuts, coconut, and apricots.
Stir in the honey, tahini, and cinnamon.
Cover with the coconut flour and use your hands to knead everything together until well incorporated.
Shape the mixture into bars approximately 3 inches long and 1 inch thick.
Place them in a shallow baking dish lined with parchment paper, cover, and refrigerate for 4 hours or overnight.
Notes & Wine Advice
I like to wrap these bars in parchment paper, then double wrap in foil, and store them in the freezer. I’ll pull one out in the morning and toss it in my workbag, so I can look forward to a satisfying afternoon snack.
This recipe is definitely one of my top fivegreatest hits. The delectable combination of nuts, dried fruit, and coconutmake it a universal favorite. I knew I was on to something when I took theseyummy little treats to a campout with friends and they were gone within secondsof opening the container. My friends still talk about them today. They’re agreat high-energy snack to take along when hiking or biking, and they can beenjoyed as a much healthier stand-in for a candy bar. I recommend using Medjooldates because they’re always fresh and moist with just the right amount ofstickiness to bind these truffles together.
Let’s face it, trail mix has all the elements ofa perfect snack. It’s portable, it’s satisfying, and it can be fun to eat.Unfortunately, the stuff available in the bulk section can be loaded with bitsof candy, chocolate, and sugar-sweetened dried fruit. Sure, that might be whatmakes trail mix so much “fun,” but if you have to mine out the candy and leavethe nuts behind, you’re really not doing yourself any favors. This homemadeversion is a delicious and nutritious solution. I encourage families to have atrail-mix-making party where you set out small bowls of nuts, seeds, andfreeze-dried or unsweetened, unsulfured dried fruits, and have everyone createtheir own baggies of trail mix to take to school, work, or soccer practice.
In a large bowl, combine the almonds, pistachios, pumpkin seeds, blueberries, and mangoes and toss well.
Place any optional ingredients in small bowls and set them out to choose from.
Combine a little of each desired item in a ¼-cup measuring cup and pour the contents from the cup into snack bags for preportioned, power-packed snacks that are ready to grab and go!
Notes & Wine Advice
Active adults and older children (8-plus years) may want to use ½ cup as a serving. Adults watching their weight and younger children should stick with the ¼-cup portion.
Behold the beautiful olive! While technically afruit, olives are better known for their fatty, salty, briny characteristics.They also happen to be one of the main components of a Mediterranean diet. Iabsolutely love the fact that we can get healthy fats and otheranti-inflammatory compounds via such a remarkably tasty delivery system. Theartichoke hearts add a different texture to the tapenade while the basil reallyhelps balance the saltiness and elevates the flavor. I like to bring this snackto Super Bowl parties with the secret intention of unclogging the arteries ofthose who are overindulging in deep-fried chicken wings.
Place all the ingredients in a blender or food processor and pulse until finely chopped but not pureed.
Serve with assorted vegetables, such as carrots, cauliflower, or celery.
Notes & Wine Advice
For a slightly fancier spin on this recipe, scoop the tapenade into endive leaves and arrange in a circular pattern on a large plate. This is a hit at parties, and it couldn’t be easier for the host!
It’s hard to imagine what would make guacamoleeven more perfect than it already is. Enter spinach—a nutritional powerhouseand anti-inflammatory superstar that can happily join the party withoutinterfering with the flavor. It’s also kid-friendly, as evidenced by mytwo-year-old nephew who put his whole face in the bowl to lick it clean oncehe’d polished off the last of the dip. The kalamata olives are optional, butthey add some nice saltiness that completely disguises the spinach.
Additional oil can be added for a smoother texture.
Add the lemon juice, cumin, and salt and blend until smooth.
Add the olives and pulse until they are just chopped and incorporated.
Serve with assorted vegetables, such as carrots, cucumbers, cauliflower, or jicama.
This dip also works great as a sandwich spread or a topping for bean and rice dishes
Notes & Wine Advice
Spinach contains high amounts of unique carotenoids, which are plant compounds that have been shown to calm inflammation, particularly in the digestive tract.
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