Sometime the best meals are those that you whip up on the fly, especially after you’ve had your butt kicked after a great workout and don’t want to think too much about what to make for dinner. This recipe is easy to put together. Throw everything in the pot and let the ingredients merge their flavors together for 20 minutes. I was fortunate to have some venison sausage from Louisiana on hand – this sausage is super lean, but is incredibly tasty due to the spices used to enhance the meat. You can substitute the meat for another lean protein choice, e.g., chicken, turkey sausage, tofu, etc.

Full disclosure, I did not measure the ingredients for this recipe. The amounts below, therefore, are estimates. However, I’ve found the best way to determine the flavor of a soup or stew is to taste the dish throughout, and to adjust the amount of any ingredient based on your preference. In our home, lots of garlic, spicy heat and corn are the norm. Feel free to increase or reduce the amount of anything listed in the ingredients.


  1. Heat a large pot with grapeseed oil over medium-high heat. Add the carrots, garlic, and onions. Once tender, add in all the rest of the ingredients, except the cilantro.
  2.  Bring the pot to a light boil. Once boiling, reduce heat to low and let simmer for 20 minutes.
  3. Stir in the cilantro, and serve.


  • 1/4 lb of sausage
  • 2 cups of vegetable broth
  • 1 can of tomatoes – no salt added
  • 1 can of chick peas
  • 2 cups of frozen corn (I’m a huge fan of Trader Joe’s roasted corn)
  • 1.5 cup of frozen peas
  • 1 cup of chopped carrots
  • 1/2 of a red onion, chopped
  • 5 cloves of garlic, minced
  • 1/2 a head of cauliflower
  • 1 jalapeno, chopped
  • 2 tsp of garam masala
  • 1 tsp of turmeric
  • 2 handfuls of chopped kale
  • 1/4 bunch of fresh cilantro, chopped