Mabon–Recipes–Stews and Soups (2024)

Nutritional Facts One 1-cup serving equals 159 calories, 5 g fat (0 saturated fat), 38 mg cholesterol, 70 mg sodium, 20 g carbohydrate, 0 fiber, 16 g protein. Diabetic Exchanges: 1-1/2 lean meat, 1 starch, 1 vegetable.

JNote: This low-fat, diabetic-friendly soup will fill you up right quick! The thyme and bay accompany the potatoes and carrots wonderfully in this stew.

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Vegan Soups and Stews

Serves: 8

Ingredients

• 1 medium butternut squash (about 1 1/2 pounds)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 celery stalk, finely diced
• 1 large sweet potato, peeled and diced
• One 32-ounce carton vegetable broth,
  or 4 cups water with 2 vegetable bouillon cubes
• 2 bay leaves
• 2 teaspoons cumin
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 2 1/2 to 3 cups cooked fresh (from about 3 medium ears) corn kernels
  or thawed frozen corn kernels
• 1 cup rice milk, or as needed
• Salt and freshly ground pepper to taste
• 1/4 cup minced fresh parsley, or more, to taste

With a sharp knife, cut the squash across the center of the rounded part. Remove the seeds and fibers. Slice the squash into 1/2-inch rings, then peel each ring and cut into small dice. If you don’t have a knife (or patience) up to this task, partially prebake the squash to make the cutting and peeling easier.

Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until the onion is golden. Add the squash and sweet potato dice and enough stock or water to cover all but about an inch of the vegetables. Bring to a simmer, then add the bay leaves and other seasonings. Simmer gently, covered, until the squash and potatoes are tender, about 25 to 30 minutes.

With a slotted spoon, scoop out 2 heaping cups of the solid ingredients, mash them well, and stir back into the soup. Or simply insert an immersion blender into the soup pot and puree a small portion of the ingredients—enough to give the base of the soup some thickness.

Add the cooked corn kernels and enough rice milk to give the soup a slightly thick consistency. Season with salt and pepper, then simmer over low heat for 10 to 15 minutes longer.

Serve at once, or let the soup stand for an hour or so before serving, then heat through as needed. Stir in the parsley just before serving.This may also be cooked a day ahead and refrigerated, since its flavor develops nicely overnight.

JNote: This tasty chowder is warm and filling. I advise using fresh herbs for this chowder. The parsley, thyme, basil, cumin and bay are a wonderful medley of festive flavors in this recipe.

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Low Sodium Soups and Stews

• Prep: 20 min. Cook: 40 min.
• Yield: 6 Servings

20 40 60

Ingredients

• 4 cups cubed peeled pumpkin or winter squash
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1/2 cup chicken broth
• 2 cups fresh cut green beans (1-inch pieces)
• 1 cup fresh or frozen corn
• 1/2 cup sliced onion
• 1/2 cup chopped green pepper
• 1 garlic clove, minced
• 1/2 teaspoon chili powder
• 1/4 teaspoon pepper

Directions

• In a large saucepan, combine all the ingredients. Bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until the vegetables are tender.Yield:6 servings (2 quarts).