PGX Soups and Stews

PGX (PolyGlycopleX) is a patented complex super fibre made up of 100% natural, highly viscous polysaccharides. When taken with meals, PGX expands in the stomach over a 30-minute (or longer) time frame. This process creates a feeling of fullness (satiety) by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals thereby curbing the body’s hunger cravings throughout the day.

Moroccan Chickpea Stew

Calories: 250 (per serving)
Makes 6 servings


  • 2 tsp olive oil
  • 1 cup chopped onions
  • ½ cup each diced celery, chopped red pepper
  • 1 cup diced zucchini
  • 1 clove garlic, minced
  • 3 cups low sodium vegetable broth (Gluten-free optional)
  • 3 cups cubed sweet potatoes
  • 1 can (19 oz.) diced tomatoes, drained
  • 1 can (19 oz.) chickpeas, drained and rinsed
  • 1 Tbsp lemon juice
  • 2 tsp grated ginger root
  • 1 tsp each ground cumin, curry powder, ground coriander, and chili powder
  • ¼ tsp black pepper
  • ¼ cup raisins
  • 2 Tbsp natural peanut butter
  • 2 Tbsp chopped, fresh cilantro
  • ½ scoop of PGX Granules (2.5 g)


1. Heat olive oil in a large, non-stick saucepan over medium-high heat.  Add onions, celery, green pepper, zucchini, eggplant and garlic.  Cook and stir until vegetables begin to soften, about 3 minutes.

2. Add remaining ingredients, except raisins, peanut butter, and cilantro.  Bring to a boil.  Reduce heat to low, add PGX Granules and stir, and simmer, covered, for 20 minutes.

3. Stir in raisins, peanut butter, and cilantro.  Mix well.  Simmer for 5 minutes.  Serve hot.

Chicken and Black Bean Soup

Calories: 305 (per serving)
Makes 4 servings


  • 1 ½ cup chopped onions
  • 1 Tbsp minced garlic
  • 1 jalapeño pepper
  • 1 tsp ground cumin
  • ½ tsp each dried oregano and thyme
  • ¼ tsp pepper
  • 450 g chicken breast, diced
  • 4 cans black beans
  • 2 cans chicken broth (Gluten-free optional)
  • 1 Tbsp fresh lemon juice
  • Garnish: chopped hard-cooked egg
  • ½ scoop of PGX Granules (2.5 g


1. Mix onions, garlic, jalapeño pepper, cumin, oregano, thyme and pepper in a large slow-cooker. Top with chicken breast and beans; add broth.

2. Cover and cook on low 7 to 9 hours until meat is cooked.

3. Stir in PGX Granules, lemon juice. Garnish with egg.

Cauliflower Chowder

Calories: 150 (per serving)
Makes 6 servings


  • 1 red bell pepper, diced
  • 2 Tbsp vegetable oil
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • ¼ cup brown rice flour
  • 4 cups low sodium vegetable broth (Gluten-free optional)
  • 1 cup 2% milk
  • 1 head cauliflower, roughly chopped
  • 1 bay leaf
  • Kosher salt and freshly ground black pepper, to taste
  • 2 Tbsp chopped fresh parsley leaves
  • 1 scoop of PGX Granules (5 g)


1. In a nonstick pan, heat oil and add bell pepper, garlic, onion, carrots and celery. Cook and stir occasionally, until tender, about 3-4 minutes. Stir in cauliflower and bay leaf.  Cook and stir occasionally, until tender, about 3-4 minutes.

2. Whisk in flour until lightly browned, about 1 minute.

3. In a small bowl, add the broth and milk. Gradually whisk in with vegetable mixture and cook, whisking constantly, until slightly thickened, about 3-4 minutes.

4. Bring to a boil; reduce heat and sprinkle in the PGX Granules. Simmer until cauliflower is tender, about 12-15 minutes; season with salt and pepper, to taste. If the chowder is too thick, add more milk as needed until desired consistency is reached.

Easy Vegan Chili

Calories: 250 (per serving)
Makes 6 servings


  • 3 Tbsp olive oil
  • 1 medium onion, diced
  • 2 red bell peppers, diced
  • 4 cloves garlic
  • 1 ½ tsp cumin
  • ¼ tsp cayenne pepper
  • 1 Tbsp chili powder
  • 1 15 oz. can kidney beans, drained & rinsed
  • 1 15 oz. can black beans, drained & rinsed
  • 3 15 oz. cans diced tomatoes
  • 1 cup frozen corn
  • Salt and pepper
  • 1 scoop of PGX Granules (5 g)


1. In a large stock pot, heat oil over medium heat. Add onions, peppers, garlic, cumin, cayenne, and chili powder, and season with salt and pepper. Stir together and cook until soft, 3-4 minutes.

2. Mix in beans, diced tomatoes, and corn.

3. Sprinkle in PGX Granules and mix evenly.

4. Bring the mixture to a boil, then lower the heat and simmer for 30 minutes, stirring occasionally. Taste, and season with additional salt and pepper, if necessary. Top with your favorite garnish and serve immediately.

Mushroom and Wild Rice Soup

Calories: 180 (per serving)
Makes 4 servings


  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 celery ribs, chopped
  • 1 head cauliflower, coarsely chopped
  • 4 cups water
  • ¾ tsp salt
  • ½ tsp black pepper
  • ½ tsp onion powder
  • 1 tsp Dijon mustard (Gluten-free optional)
  • 500 g mushrooms, chopped rather finely
  • 1/3 cup wild rice, cooked
  • 1 cup fat free plain Greek Yogurt (Gluten-free optional)
  • 1 cup water
  • 2 Tbsp arrowroot flour
  • 1 scoop of PGX Granules (5 g)

1. To cook the wild rice, add 1/3 cup wild rice, 2 cups of water and ¼ tsp salt to a small saucepan. Bring to a boil then reduce heat, cover and simmer until water is almost completely absorbed and rice is tender, about 20-25 minutes.

2. Add onions, garlic, celery, salt and pepper to a medium saucepan. Cook over medium heat for one or two minutes, just to soften up the veggies a little bit.

3. Throw the cauliflower in and continue cooking for a minute or two.

4. Add water, Dijon mustard, onion powder and half the chopped mushrooms. Bring to the boil then reduce heat, cover loosely and simmer until the cauliflower is fork tender, about 5-7 minutes.

5. Ladle the mixture into your blender .

6. Sprinkle PGX Granules into the blender and blend on high speed until super smooth and silky in consistency. You might have to work in several batches.

7. Return the soup to the saucepan and add the cooked wild rice and the rest of the mushrooms. Bring back to a boil, reduce heat and simmer until the mushrooms are cooked, about 3-4 minutes.

8. Meanwhile, mix the water, yogurt and arrowroot flour together in a small mixing bowl. Add that to the soup and stir until well incorporated; bring back to a simmer once more then turn off the heat and serve.

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