During the Hol-Somm Glow 7-Day Cleanse, we incorporate lots of liquid & blended nutrition. These soups & stews are densely packed with vital nutrients, vitamins & minerals. Give yourself some digestive rest with these detoxifying recipes!
Crazy Sexy Chili {author: Kris Carr}
➞ Serves 8 or batch it to use over several days!
Ingredients:
1½ tbsp cumin seeds
2 tbsp olive oil
1 white onion, diced
3 garlic cloves, minced
1 jalapeño, finely diced & seeds removes {optional}
2 tbsp chili powder
1½ cups crumbled tempeh {gluten-free} or diced mushrooms
1 zucchini, diced
½ cup diced potato {any type}
Two 15-ounce cans of black beans, rinsed
One 15-ounce can of kidney beans, rinsed
One 14-ounce can of crushed tomatoes {San Marzano recommended}
2 cups water
1 tsp sea salt
½ bunch of fresh cilantro
1 cup kale, chopped
Garnish with diced avocado
& fresh cilantro
Instructions:
1. Toast cumin seeds in dry soup pot on medium heat, for 2 minutes until you smell the robust aroma. {This process releases the full flavor of the spice.}
2. Add the olive oil, onion, garlic, & jalapeño. Stir consistently until the onion is golden & translucent.
3. Add in the chili powder, tempeh, zucchini & potato. Stir well. Sauté for 3 to 4 minutes, stirring to avoid sticking.
4. Add in black beans, kidney beans, tomatoes, water, sea salt & cilantro. Cover with a lid, reduce heat to low & allow to cook for 20-25 minutes, or until the potatoes are tender.
5. Stir in the kale & remove from heat.
6. Serve hot. Garnish with diced avocado and a handful of cilantro, if using.
Sweet Pea & Potato Soup
Ingredients:
1 tbsp olive oil
1 yellow onion, chopped
2 garlic cloves, minced
2-inch nub of fresh ginger, grated
½ tsp ground cumin
¼ tsp ground turmeric
½ tsp salt
3 cups sweet potatoes, roughly chopped
⅔ cup dry yellow split peas, soaked + rinsed
4 cups low-sodium vegetable broth
1 cup water
4 swiss chard leaves, chopped
½ cup nut milk {coconut milk works great!}
½ to 1 tbsp black pepper {to taste}
½ cup chopped peanuts for serving {optional}
Instructions:
- In a large Dutch oven or soup pot, heat oil over medium-high heat. Add onion. Cook for 5–7 minutes or until the onion is soft & translucent.
- Add garlic & ginger, stirring occasionally for another minute until the garlic is quite fragrant. Add a couple tablespoons of water as needed, to prevent ingredients from sticking.
- Add cumin, turmeric, salt, sweet potatoes, split peas, broth & water. Bring to a boil & then cover & reduce to a simmer for 30 minutes, stirring occasionally.
- Remove the lid & simmer for another 10 minutes allowing the soup to thicken.
- Stir in Swiss chard & cook for 2 minutes, or until leaves are wilted.
- Turn off the heat, stir in nut milk.
- Season to taste with black pepper.
- Garnish with chopped peanuts, if desired.
Smoky Chickpea Stew
{we affectionally refer to this recipe as Chippy Stew bc it’s just so dang good!}
Ingredients:
2 tbsp olive oil
2 cloves garlic, minced
1 tsp fresh ginger, grated
1 yellow onion, diced
1 tbsp curry powder
1 tbsp smoked paprika
Pinch crushed red pepper
One 15oz. can fire roasted diced tomatoes
One 15oz. can chickpeas, drained & rinsed
4 cups or 2 russet potatoes {approx. 2 lbs}, chopped
4 cups vegetable broth
5 stalks fresh kale, chopped
Instructions:
- In a large soup pot, sauté the onion in the olive oil over medium heat until soft & translucent, then add the garlic & ginger, stirring for 30 seconds.
- Add the curry powder, smoked paprika, & red pepper flakes, stirring for 1-2 minutes more to toast the spices.
- Add the potatoes, fire roasted diced tomatoes {with juices} & chickpeas to the pot. Pour the vegetable broth over top, then stir until everything is combined.
- Cover pot with a lid, turn the heat up to medium-high & allow it to come to a boil.
- Once boiling, reduce heat to low & allow the soup to simmer with the lid in place for 45 minutes, stirring occasionally.
- After 45 minutes, stir the stew well and smash the potatoes against the side of the pot to thicken the stew.
- Add the chopped kale and stir it into the stew until it has wilted.
- Adjust the salt or other spices to taste.
Quinoa Comfort Soup
Ingredients:
1 tablespoon olive oil
1 yellow onion , chopped
3 carrots , peeled and chopped
3 celery ribs , chopped
4 cloves garlic , minced
2 teaspoons ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/2 cup dry red lentils
1/2 cup dry quinoa
2 teaspoons fine sea salt , plus more to taste
freshly ground black pepper , to taste
4 cups water
1 (28 oz.) can diced tomatoes , with juices
2 cups chopped kale
Instructions:
- Heat the olive oil in a large pot over medium heat and sauté the onions, carrots, and celery until they start to soften, about 5 minutes.
- Add in the minced garlic, cumin, ginger, and turmeric, and stir for another minute, just until fragrant.
- Add in the lentils, quinoa, water, salt, several grinds of black pepper, and tomatoes, with their juices, and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
- Once the lentils and vegetables are very tender, stir in the chopped kale and cook until it's wilted, just a few minutes. Season with additional salt, if desired, and serve warm. For a thinner soup, you can also add more water and season to taste.
Hol-Somm Glow Soup✨
Ingredients:
1 tbsp coconut oil
4 garlic cloves, chopped
½ onion, diced
1 inch fresh ginger, grated or finely chopped
2 cups fresh broccoli, finely chopped
2 cups fresh cauliflower, finely chopped
2 cups green cabbage, finely chopped
2 parsnips, peeled + cored + chopped
2 ribs of celery, chopped
Water
Giant handful fresh spinach
Handful of fresh parsley or cilantro, chopped
Pinch of sea salt & ground pepper {to taste}
1 lemon or lime, squeezed
Handful of sprouts, for garnish
Instructions:
- In a large soup pot, heat the oil over medium heat. Stir in the garlic, onion & ginger for 1 minute.
- Add the broccoli, cauliflower, green cabbage, parsnips, & celery. Add just enough water to cover the vegetables. {Don’t add too much water at first…you can always thin the soup later, if needed.
- Bring to a boil, cover with lid, & reduce heat to a medium. Simmer for about 15 minutes or until the veggies are softened.
- Add the spinach & parsley or cilantro, stirring until wilted.
- Remove from heat. Add salt, pepper & citrus.
- If desired, use an immersion blender to puree the soup.
Creamy Greens Soup
Ingredients:
2 cups almond or coconut milk
1 cup spinach, tightly packed
1 cup kale, tightly packed
1 cup soaked & cooked quinoa
1 small zucchini, chopped
1 apple, cored
½ avocado
1 lime, juiced
¼ tsp sea salt
½ tsp turmeric
Handful of fresh parsley {optional}
Instructions:
Blend greens and milk first and then add everything else in. Blend until warm {if in a Vitamix}. Alternatively, warm in a pot & serve.
Alkaline Vibes Soup
Ingredients:
½ cup water
2 celery stalks, chopped
2 cups spinach
½ bunch fresh parsley
½ cup fresh cilantro
¼ cup fresh dill
2 tbsp chopped shallots/green onions
4 tbsp chopped green beans
1 garlic clove
1 tsp olive oil
1 tsp dijon mustard
1⁄4 cup almonds, soaked overnight + rinsed
1⁄4 tsp sea salt, to taste
1 avocado
½ lemon, juiced
Sea salt & black pepper to taste
Instructions:
Place all ingredients in a high speed blender. Blend to desired consistency & warmth {Vitamix}. Add water if too thick. Adjust seasonings to your palate.
African Peanut Stew
Ingredients:
One 15 oz can chickpeas, drained and rinsed
4 cups vegetable stock
½ tsp sea salt
½ tsp black pepper
1 tsp cumin
½ tsp ground coriander
¼ tsp cayenne
One 15 oz can diced tomatoes, with juices
4-5 cups sweet potatoes, chopped in cubes
½ cup unsweetened peanut butter
1 onion, diced
4 garlic cloves, minced
1 inch nub of ginger, grated or minced
4 cups spinach, chopped
½ cup chopped peanuts, for garnish
Instructions:
Combine all ingredients in a 6 quart slow cooker and set on low for 6-8 hours.
Stir in the spinach and cook for 15 minutes.
Mash the sweet potato until the stew is thickened. Enjoy!
Assemble ahead & freeze:
Combine all ingredients except for the stock & spinach in a large freezer bag. Squeeze out as much air
as possible & freeze flat for up to 3 months. Thaw completely & cook according to the directions above.
Chunky Celery Soup
Ingredients:
1 large onion
3 large red skinned potato
3-4 medium carrots
10 medium celery stalks {approx 2½ cups}
3 tbsp olive oil
½ tsp celery seed
2 garlic cloves, chopped or minced
5 cups vegetable broth
2 cups wild rice or quinoa, cooked
Sea salt & black pepper to taste
Garnish with parsley {optional}
Instructions:
- Chop the onion, potato, carrots & celery into pieces that are about 1⁄2 -inch or smaller. Do your best to cut everything roughly the same size to keep cooking time across the ingredients somewhat uniform.
- In a large thick-bottomed soup pot over medium high heat combine the olive oil, onion, potato, carrots, celery & a few big pinches of salt. Sauté for 10 minutes or until the onions & celery soften.
- Stir in the garlic & add the broth. Bring to a simmer & cook for another 10 minutes or until the celery, carrot and potatoes are just cooked through. {resist the urge to over cook them into mush!}.
- Stir in the rice or quinoa, remove pot from heat. Ladle into soup bowls & garnish with the parsley if desired. Enjoy!
Lemongrass Red Lentil Soup
Ingredients:
2 tbsp coconut oil
2 large onions, peeled and chopped
4 garlic cloves, finely chopped or minced
1 tbsp fresh ginger root, grated or minced
1–2 drops doTerra Lemongrass oil
4 tbsp tomato paste
4 carrots, chopped
4 tbsp curry powder
1 tsp red pepper flakes
8 cups vegetable broth
2 cans full fat coconut milk
4 cups fresh tomatoes, chopped
3 cups dried red lentils
4–6 handfuls spinach
Sea salt and black pepper to taste
Handful fresh cilantro for garnish {optional}
Instructions:
- Heat coconut oil over medium heat; add onion, garlic & ginger. Cook until onion is translucent.
- Add carrots & sauté 5-7 minutes.
- Add tomato paste, curry powder & red pepper flakes; cook for another 2 minutes stirring constantly until all vegetables are coated & flavors combined.
- Add vegetable broth, coconut milk, diced tomatoes & lentils. Cover & bring to a boil on medium high heat; reduce to simmer {low heat}.
- Add Lemongrass essential oil & cook for approx. 30 minutes until lentils are cooked through. If you soaked your lentils beforehand, reduce cooking time to 15-20 minutes. Season with salt and pepper to taste.
- Add spinach and stir until wilted.
- Garnish with one tablespoon fresh chopped cilantro.
Spicy Sweet Potato & Broccoli Soup
Ingredients:
1 tbsp coconut oil
1 onion, diced
3 garlic cloves, minced or grated
2 large sweet potatoes, peeled and chopped
5 cups vegetable broth
1 head broccoli, chopped
2 tbsp lemon juice
1 tsp turmeric
1 tsp cumin
½ tsp cinnamon
1 tsp red pepper flakes
½ cup nutritional yeast {optional}
sea salt and black pepper, to taste
¼ cup pumpkin seeds, for garnish
1/2 cup full fat coconut cream, for serving {optional}
Instructions:
- In a large soup pot over medium heat, melt the coconut oil. Add the onion & garlic with a pinch of sea salt. Cook, stirring often, until translucent, about 5 minutes.
- Add the sweet potato & broth. Cover & simmer for 20 minutes, stirring occasionally, until sweet potato is almost tender.
- Add the broccoli, & cook for about 5 minutes until just tender.
- Add the lemon juice, turmeric, cumin, cinnamon, red pepper flakes & nutritional yeast. Use an immersion blender or transfer soup to high-speed blender & process until smooth. If soup is too thick, add a little water.
- If needed, return the soup to the pot to warm gently. Add sea salt and black pepper, to taste.
- Serve immediately with a drizzle of coconut cream and pumpkin seeds as a garnish.