#soupsandstews

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Lynn Dugan

Mar 10, 2019

Spinach Soup with Chickpeas

Green reminds me of the coming of spring! But this green brings me back to my visit in Bethlehem's Aida Refugee Camp in the West Bank. This recipe was adapted from Zaaki: Tasty Palestine Recipes (www.noorweg.com). Featuring 5 ingredients, it is easy to make and especially yummy when served over rice. Enjoy! Spinach Soup with Chickpeas (serves 4) This dish is traditionally spooned over rice with roasted chicken on the side. Adapted from Zaaki: Tasty Palestine Recipes from

Lynn Dugan

Jan 13, 2018

30-Minute White Turkey Chili

If you are looking to make a quick meal that has wide appeal for everyone in the family, this is your recipe! The ingredients are easy to have on hand so you can make it when needed. I often keep ground meat in the freezer and defrost in the microwave or overnight in the refrigerator. And canned beans are always in my pantry. The next time you need a meal in a flash, try White Turkey Chili! 30-minute White Turkey Chili (serves 4-6) 1 pound ground turkey 2 cans cannellini be

Lynn Dugan

Dec 2, 2015

Ancho Pork and Hominy Stew

Typically, stew takes a few hours to cook because moist heat is needed to tenderize the meat traditionally used in stew. However, from start to finish, Ancho Pork and Hominy Stew from Cooking Light, cooks in less than one hour. This is because this stew starts with an already tender cut of meat, a pork tenderloin. The pork is seasoned with spices resembling Mexican pork stew, Posole, with ancho chile powder at center stage. Ancho chile powder can be found in many grocery

Lynn Dugan

Mar 11, 2015

Zesty Cioppino

The recipe for this dish originated in my mom’s kitchen. It is super yummy and surprisingly easy to make. Start to finish it can be on the table in less than 30 minutes. The fish/seafood in the recipe can be varied depending on your family’s preferences, simply substitute equal portions of fish and shellfish to suit your tastes. Serve with crusty bread and a simple green salad…it’s so tasty your family will wonder who is coming for dinner!!! Zesty Cioppino (serves 6 main d

Lynn Dugan

Feb 11, 2015

Chicken and Dumplings

When the weather gets cold in Chicago, Simmering Chicken and Dumplings warms my kitchen and my family with comforting aromas and flavors. This is a recipe I’ve been making for many years. It’s especially tasty on cold winter nights when it helps us forget we were counting down the days ’til spring! Simmering Chicken & Dumplings(serves 6) ©myplate2yours Chicken: 1 tablespoon vegetable oil 1-1/2 pounds boneless, skinless chicken breasts 1 small onion, diced 2 ribs celery, sli

Lynn Dugan

Sep 29, 2014

White Gazpacho Soup

This soup is a treat anytime of the year. It’s made with crisp cucumbers and sweet green grapes! Its an easy, healthy lunch or snack. I have made this soup for a cooking class and saw guests trying to lick their bowls (their identities will remain confidential). Chilled Cucumber Soup with Fresh Dill (serves 4-6) ©myplate2yours 1/2 pound green grapes 1/3 cup almonds, toasted 1 English cucumber, seedless and sliced into 1 inch pieces 2 green onions, sliced into 1 inch pieces

Creamy White Bean Soup with Baby Spinach and Lemon

Lynn Dugan

Mar 23, 2014

Creamy White Bean Soup with Baby Spinach and Lemon

This soup is sure to be your new ‘go to’! The ingredient list includes much of what is normally kept ‘on hand’. And, start to finish, you’ll have soup in well under an hour. Can’t get much better than that! Creamy White Bean Soup with Baby Spinach & Lemon (serves 4) ©myplate2yours 1 tablespoon olive oil 1 small onion 1 small carrot, sliced 1 stalk celery, chopped 2 cloves garlic, minced 2, 16 ounce cans cannellini beans (or Great Northern Beans), rinsed and drained 4 cups

Lynn Dugan

Jan 7, 2014

Red Beans and Rice Soup

What do I make when it too cold to go to the grocery store? Here’s the perfect recipe: Red Beans and Rice Soup! I’m hoping you’ll already have these items in your pantry. What makes this soup special is the homemade Cajun spices; it’s also quick to make! Sometimes I will garnish this soup with sweet chicken sausage, the kind that is precooked. Just slice up a package (usually 4 or 5 links) and throw into the soup to heat at the end. This soup will warm your heart on any

Lynn Dugan

Nov 12, 2013

Pumpkin Pear Soup

Pumpkin-Pear Soup was featured in a class I recently taught at Marcel’s. My friend, Molly, attended the class and has made this soup twice since. The original recipe uses an immersion blender to puree the soup. Molly uses a stand blender to puree her soup. I’ve listed both versions in the recipe below. The finished taste of this soup is rich and creamy. Your family may be surprised to find there is no cream in this soup. Molly’s was! Pear-Pumpkin Soup with Sage and Pepi

Lynn Dugan

Jul 8, 2013

Gazpacho Soup

When the temperature outside rises, I do my best to keep that heat out of my kitchen! The oven and stove top stay off and no-cook meals are on the menu. This easy, tasty Gazpacho soup is one of my favorites. I’m sharing the recipe with you to help you keep the heat out of your kitchen! Summer Gazpacho (serves 4-6) ©myplate2yours 1 cucumber, peeled and seeded 2 red bell peppers, seeded 4 ripe plum tomatoes 1 red onion 3 cloves garlic 3 cups tomato juice 1/4 cup extra virgin

Savory Chicken, Vegetable and Navy Bean Stew

Lynn Dugan

Apr 3, 2013

Savory Chicken, Vegetable and Navy Bean Stew

This recipe is ready in less than 30 minutes! It uses both chicken and navy beans for protein; that’s the reason for the smaller chicken portions (only 3 ounces per serving). Because of it’s wonderful flavor, you might even catch your family licking their bowls for the last drops of its delicious broth. Savory Chicken, Vegetable & Navy Bean Stew (serves 6) ©myplate2yours 1 tablespoon olive oil 6, 3 ounce chicken breasts (boneless/skinless) 1 medium sweet onion, finely diced

Lynn Dugan

Feb 25, 2013

Adzuki and Potato Miso Soup

Adzuki beans and miso paste may not be staples in your kitchen or even on your grocery list. But please don’t let some unique ingredients deter you from trying this delicious soup! Adzuki beans (also called aduki) are a small red bean used in Asian dishes and often in sweets. For this recipe, I found a canned version from Eden Organic. If you use dried beans, reserve about 1 cup of the bean’s soaking water for the soup. Miso paste is a staple in Asian markets but commonly

Winter Vegetable Soup with Basil-Mint Pesto

Lynn Dugan

Jan 14, 2013

Winter Vegetable Soup with Basil-Mint Pesto

Winter Vegetable Soup with Basil-Mint Pesto is full of flavor and features nutritional powerhouses like sweet potatoes and kale. The pesto adds a great ‘pop’ of flavor but if you don’t have the time or ingredients to make it, the recipe can be modified: first, add 2 cloves of minced garlic to the pot with the leeks and celery. Then, add 1-1/2 teaspoons of dried basil and 1 teaspoon of dried parsley to the simmering soup. OR, you can make the pesto ahead of time and refrig

Lynn Dugan

Dec 18, 2012

Hearty Minestrone Soup

This is my 40-minute minestrone! The first trick to 40-minutes is using pre-diced cabbage and already minced garlic. The next is proper staging: first cut the celery, onion, and carrots. While this round of veggies is cooking (with added garlic and cabbage), start cutting the next round of veggies: potatoes and zucchini. When these are added, start cooking the noodles, chop the spinach and rinse the beans. There is nothing better than homemade soup on a cold winter nigh

Creamy Avocado Soup with Shrimp and Pepitas

Lynn Dugan

Jul 17, 2012

Creamy Avocado Soup with Shrimp and Pepitas

Avocados are so delicious and nutrient-rich! When in-season, make the most of this fruit with a satisfying and easy blended soup. Creamy Avocado Soup with Shrimp and Pepitas (serves 6) 3 to 4 avocados, halved and pitted 2-3 cups skim milk 1/4 teaspoon salt 1/8 teaspoon ground red pepper, or to taste 2 tablespoons freshly squeezed lime juice, from 1-2 limes; or to taste 1 cup small shrimp, cleaned 1 small lemon, quartered and seeded 1 cup pepitas (pumpkin seeds) 2 teaspoons c

Lynn Dugan

Mar 4, 2012

Beef and Barley Vegetable Soup

Barley is a versatile whole grain. It’s nutty flavor and chewy texture work great not only in soup but as a pilaf, salad, or hot breakfast cereal. Barley is also high in fiber with 3 grams in each cooked 1/2 cup. Barley’s fiber content is rich in the same soluble fiber as oats which helps lower blood cholesterol levels. More Myplate2yours barley recipes coming soon! This is a slow cooker recipe that your family will enjoy. In my house, it’s picky eater approved!! Beef & B

Roasted Butternut Squash with Curry Soup

Lynn Dugan

Feb 6, 2012

Roasted Butternut Squash with Curry Soup

It wouldn’t be winter without butternut squash. And this squash yields a tasty soup when peeled, roasted, and pureed. It isn’t hard to do and the result is simply delicious! This soup is worth it!! Plus, you and your loved ones will get the nutrients this winter squash has to offer including vitamins A & C, potassium and fiber. How to prepare butternut squash: Peel it with a vegetable peeler. Slice it lengthwise and scoop out the pulp. Cut into 1-inch cubes. (If you p

Lynn Dugan

Jan 15, 2012

Slow Cooker Minestrone

This is a perfect cold weather meal. Plan to make it this week and let me know how your family likes it. It would be fun to hear from you! Slow Cooker Minestrone ©myplate2yours 1 pound stew meat, cut into 1/2 inch cubes 2 cans (14.5 ounces each) diced tomatoes, undrained 2 cans (14 ounces each) beef broth 1 can (15 ounces) cannellini beans, rinsed and drained 1 can (15 ounces) kidney beans, rinsed and drained 2 medium carrots, sliced (about 1 cup) 1 clove garlic, minced 1/2

Lynn Dugan

Dec 21, 2011

Soup-er Quick Chicken Noodle

This recipe was created when my husband brought home a very large (3.5 pound) bag of egg noodles from Costco. It has quickly become a go-to recipe for me when I want soup but am short on time. It’s ready in less than 30 minutes...it really doesn’t get much easier than that. Soup’s on! SOUPer Quick Chicken Noodle (serves 4-6) ©myplate2yours 1 quart (32 ounces) chicken broth 1/2 yellow squash, cut lengthwise and sliced 2 carrots, peeled and sliced 1/2 medium onion, diced 2 c

Lynn Dugan

Nov 7, 2011

Everybody Loves Tortellini Soup

It’s close to dinnertime and I have nothing ready…help! Does this happen to you, too? Well, my fall back is a much loved tortellini soup. I always have frozen tortellini and chicken stock in my kitchen for a time like this. Here is my quick and easy recipe for a family of four (leftovers can be refrigerated and enjoyed for lunch on another day). Soup’s ON! Everybody Loves Tortellini Soup (serves 4) ©myplate2yours 2 tablespoons olive oil 1 tablespoon minced garlic 1 of eac

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MyPlate2Yours

Registered Dietitian /Author/ Chef