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Comforting low-carb Mediterranean, vegetarian soup recipes from Michelle Dudash

While the weather outside may be frightful, the piping-hot stews indoors are so delightful. Registered dietitian and chef Michelle Dudash joined us today to share two vegetable stews from her upcoming The Low-Carb Mediterranean Cookbook.

Comforting Vegetable Stews

Chickpea Vegetable Stew with Turmeric and Cumin

You probably have all of these ingredients on hand, and you can whip up this recipe in less than 30 minutes for a light lunch on a chilly day.

Ingredients:

  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
  • 1 medium carrot, diced (about 1⁄2 cup)
  • 1⁄2 medium onion, diced (about 1 cup)
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 1⁄2 teaspoon ground cumin
  • 1⁄2 teaspoon ground turmeric
  • 1⁄2 teaspoon ground ginger
  • 1⁄4 cup (60 ml) dry white wine
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes with juice
  • 11⁄2 cups vegetable broth
  • 1⁄2 teaspoon salt
  • Freshly ground black pepper
  • Fresh herbs, coarsely chopped (like mint and Italian flat-leaf parsley)

Directions:

1. Heat a large pot over medium heat and add the oil. When the oil begins to shimmer, add the carrot, onion, celery, and garlic. Gently sauté until tender, about 6 minutes. Stir in the cumin, turmeric, and ginger, and cook until aromatic, about 1 minute. Pour in the white wine and simmer to evaporate most of the wine, a few minutes.

2. Add the chickpeas, tomatoes, broth, salt, and pepper. Simmer until the flavors combine, about 10 minutes. Ladle into bowls, drizzle with more olive oil, and sprinkle with herbs.

Suggestions and Variations

For a richer taste, use coconut milk in place of broth. Or add a couple tablespoons of coconut butter, along with the broth.

TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 GENEROUS CUP (250 G) EACH

PER SERVING: 212 CALORIES, 26 G CARBOHYDRATE (7 G FIBER, 0 G ADDED SUGARS, 19 G NET CARBS), 7 G PROTEIN, 9 G FAT, 980 MG SODIUM.

By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.

Hearty French Lentil Stew

This stew is so satisfying, with earthy flavors. Dried lentils require no soaking, compared to other legumes that do. French lentils have a heartier skin, and therefore hold their shape better than brown or green lentils do, but they still cook quickly in about 30 minutes. At just about ten cents per serving, lentils give you a big nutritional bang for your buck!

You may not find French lentils easily in mainstream grocery stores, but that’s okay: I’ve made this with brown lentils—still amazing.

Ingredients:

  • 1 tablespoon (15 ml) extra-virgin olive oil, plus more for drizzling
  • 1 medium carrot, diced
  • 1⁄2 medium onion, diced
  • 1 stalk celery, diced
  • 2 cloves garlic, chopped
  • 1 1⁄4 cups (240 g) dry French lentils (or use brown or green lentils), rinsed and drained
  • 4 cups (940 ml) vegetable broth or chicken bone broth
  • 2 fresh thyme sprigs
  • 1-inch (2.5 cm) sprig fresh rosemary
  • 2 bay leaves
  • 1⁄2 teaspoon salt
  • Freshly ground black pepper
  • 2 teaspoons sherry vinegar or apple cider vinegar

Directions:

1. Heat a soup pot over medium heat. Add the oil. When the oil starts shimmering, add the carrot, onion, celery, and garlic. Gently sauté until tender, about 5 minutes, reducing the heat to medium-low as needed. Add the lentils, broth, thyme, rosemary, and bay leaves. Simmer until the lentils are tender to the touch, about 30 minutes. Sprinkle in the salt and pepper and add the vinegar.

2. Remove the bay leaves, thyme, and rosemary. If any rosemary leaves fell off the stem, try and fetch those, too, as they can have an overpowering taste when left intact. Using an immersion blender, puree just one small section of the lentils in the pot, which thickens the stew. Ladle into wide, shallow bowls and drizzle with oil.

TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 4 SERVINGS, 1 CUP (230 G) EACH

PER SERVING: 304 CALORIES, 48 G CARBOHYDRATE (24 G FIBER, 0 G ADDED SUGARS, 24 G NET CARBS), 17 G PROTEIN, 5 G FAT, 880 MG SODIUM.

By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.

Get Michelle’s free Bonus Materials including a downloadable guide will help you get started eating the Mediterranean way!

Steps to get free materials:

  1. Pre-order Michelle’s book on Amazon, or anywhere fine books are sold.
  2. Email a screenshot of your receipt or order number for your proof of purchase to: low-carbmediterranean@quarto.com
  3. This 6-page PDF will be emailed to you shortly. Packed with shopping lists, herbs and spices guide, smart swaps, and five seafood recipes.

For more information visit, DishWithDudash.com.

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