Chicken and Rice Soup
(dairy free/soy free/egg free/nut free/low fat/beef free/pork free/seafood free)
1 pound boneless skinless chicken (I usually use tenders - breasts are fine too)
Crushed red pepper
Garlic powder
Salt and pepper
Extra virgin olive oil
¾ cup diced carrot
½ - ¾ cup diced celery
¾ - 1 cup diced yellow onion
2 medium cloves of garlic, minced
1 large container of chicken stock- about 9 cups stock (definitely check the label - many stocks contain soy!)
Instant brown rice
Preheat oven to 375.
Coat all sides of chicken with olive oil season heavily with salt, pepper, a little crushed red pepper and a little garlic powder. Place seasoned side down in a baking dish. Bake in the oven for 20- 30 minutes (depending on whether or not you used tenders or breasts - alter time accordingly). Remove from oven and let cool enough to handle. Shred or cube chicken. I prefer to shred it.
Drizzle about 2 tablespoons of olive oil - just enough to coat the bottom of a medium soup pot and turn heat to medium. Sauté celery, onion, garlic, and carrot  and season with salt, pepper, and ½ tsp crushed red pepper. After onions become translucent (celery and carrot will still be crisp!), add shredded chicken and sauté for about a minute. Pour in chicken stock and turn heat to high. Once soup is boiling, turn down the heat to low and add in rice. Let soup simmer for 20-25 minutes, remove from heat and enjoy!
This soup is very comforting, but it also has a great kick! If you are sensitive to heat, just reduce or omit the crushed red pepper.

Roasted Red Pepper and Tomato Soup
(dairy free/soy free/egg free/nut free/low fat/beef free/pork free/seafood free)
4 Red bell peppers
Extra virgin olive oil
Medium paper bag
4 cloves of garlic, minced
1 small yellow onion, diced
5 cups chicken or vegetable broth
2 tablespoons Earth Balance Soy Free Butter
1 ½ tablespoons all purpose flour
2 teaspoons dried thyme
2 teaspoons paprika
½ teaspoon ground red pepper
Hot sauce (I like Franks brand)
Salt and pepper
2 teaspoons sugar

Brush each pepper with olive oil and place on a baking sheet. Broil peppers in the oven, turning every few minutes with tongs until slightly black on each side. Place peppers in a paper bag and seal tightly to let them steam. (You could also place them in a covered bowl, but I think the bag works best.)  Set aside for about 15 minutes.
Take the peppers out of the bag and peel away the skin.  Now remove the stems and seeds. Chop the peppers and set aside.
Drizzle olive oil into a large pot over medium heat. Sauté onion and garlic until onions are slightly translucent. Add in peppers and can of tomatoes (you could also roast your own tomatoes, but I thought the canned ones worked well). Stir for a few minutes until all ingredients are heated. Remove from heat and puree the mixture in the food processor or blender.
Now to make a roux:  put butter in the bottom of your large pot over medium heat. Once butter is melted, add in flour, whisking rapidly. Once the two are mixed, slowly whisk in chicken broth. Add in pureed mix and all seasonings. Let simmer on low for 25-30 minutes.

  • Hold the peppers stem side down when you pull the stems out and most of the seeds will fall out with them…much easier!
  • I like to eat this soup with either a slice of Panera’s French baguette or Premium Mini Saltines (both of which are egg, soy and dairy free).
  • If you can have dairy, try sprinkling feta over the top.

Turkey Chili
(dairy free/soy free/egg free/nut free/low fat/beef free/pork free/seafood free/gluten free)
Extra virgin olive oil
1 pound lean ground turkey
1/3-1/2 cup diced green bell pepper and 3/4 cup diced yellow onion (instead of this my sister just uses 1 cup frozen seasoning blend- it contains onions, celery, green and red peppers, and parsley)
2 teaspoons of garlic powder or 1 tablespoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1 15-ounce can pinto beans, rinsed and drained
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can cannellini beans, rinsed and drained
2 14.5 ounce cans fire roasted tomatoes (undrained)
Hot sauce (I like Frank's red hot)
Red pepper flakes
Salt and pepper
Additional cooking liquid - beer, broth, or water* if you are gluten-free, make certain to read labels. Swanson chicken broth is gluten-free, which is what I use.

Drizzle olive oil in large heavy pot over medium heat.  When oil is hot, add the onion and bell pepper (or the frozen seasoning blend) and ground turkey.  Season with salt, pepper, and red pepper flakes.  Cook and stir, breaking up meat until meat is no longer pink and vegetables are soft.  Drain excess fat, if any.  Stir in garlic, hot sauce, chili powder, cumin, and oregano and cook for 1 minute more.
Add the beans and tomatoes.  Bring to a boil, then reduce to simmer and cover, stirring occasionally.  Cook until tomatoes break down and flavors are combined - at least 30 minutes.  As the chili reduces, add desired amount of additional cooking liquid.  Continue to add additional amounts of seasonings, garlic, and hot sauce to taste.  If you can have dairy, a nice handful of parmesan cheese is great stirred in at the last minute.  Garnish with avocado, chives, cheese, or sour cream.  This may also be served over brown rice, a potato or over nachos. Don't add as much liquid if you are planning on using your chili as one of these.