Kerry McClure – Practical Wellness

March 25, 2015

Soups and stews along with a salad has to be at the top of my list for a nutrient-dense dinner. Plus, the leftovers are always even better! Soups are easy on the wallet, time and packed with goodness!

This recipe is chock full of vegetables and spices to help keep your immune system strong and healthy. Feel free to use any vegetables you have on hand.

I have been creating and re-creating this recipe for many years. Here is the latest version. Keep your immune system strong. Enjoy!

Kerry’s Vegetable Stew
Serves 6-8

Ingredients:
2 Tablespoons Olive Oil
1 medium Onion, chopped
1 medium Fennel bulb, diced
2 Tablespoons Garlic, minced
1 Teaspoon Fennel seed
½ Teaspoon Dried Rosemary, crushed
½ Teaspoon Dried Thyme
7 cups Vegetable stock
1 16-ounce can Organic diced tomatoes, undrained
1 16-ounce can Organic beans (any kind you like – red, kidney, garbanzo, etc.), drained and rinsed
1 large Sweet Potato, cut into 1/2-inch cubes
½ cup Celery, chopped
2 large Carrots, chopped
2 medium Green Zucchini, chopped
1 medium Yellow Zucchini, chopped
1/2 bunch Dinosaur Kale, de-stemmed and cut into pieces
¼ cup Tamari sauce
2 Tablespoons Tomato paste
1 Teaspoon Dried Italian Seasoning
½ Tablespoon Dried Basil
1 Tablespoon Balsamic vinegar
2 Teaspoons Nutritional Yeast
1 Teaspoon Dried Oregano
1 Teaspoon Sea salt, or to taste (can be omitted if you prefer less salty)
½ Teaspoon Black pepper, ground to taste
1 cup favorite pasta (I like to use a GF small elbow noodle)

Directions:
Place oil in a large pot on medium heat. Add onion, fennel, garlic, fennel seed, thyme, and rosemary, cook for 5 minutes, stirring occasionally.

Add stock, tomatoes, beans, sweet potato, celery, carrots, zucchini and kale.

Cook covered and simmering until vegetables are just tender, approximately 25 minutes.

In a small bowl, whisk together tamari sauce, tomato paste, Italian seasoning, basil, balsamic vinegar, nutritional yeast, oregano, sea salt, and black pepper. The mixture will be thick in consistency. Set aside.

After vegetables are tender (approx. 25 minutes) add the tamari mixture and pasta and cook 15 minutes, or until pasta is done, stirring occasionally.

Serve with your favorite salad.

Note: in this particular batch, I had some peas on hand so I added them to the soup!

Enjoy!