How about some Niagara Spiced Stew? This is what I make in the winter. It is a dense soup with all kinds of nutritious items mixed in, although there is no fixed recipe. An onion and a potato cut up, the cut potato being microwaved for two minutes first, olives, sundried tomatoes, lentils, capers, various beans, chickpeas, carrots, mixed vegetables, black eyed peas, elephant garlic, etc.
This pot will provide six meals.
For individual servings I put some stew in this pan, before heating and then adding spices. Not only is this an ideal way to get a lot of nutritious items, it is also a good vehicle for spices. I put the spices into each individual serving and not the pot as a whole.
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