Soup Recipes

 

Soups are a great way to eat more vegetables, and healthy protein sources.

Quick Chicken Noodle Soup

 

2 cloves garlic

1 inch ginger root cut small

2/3 - 1 teasp sesame oil

8-12 oz/240-360g chicken breasts (approx. 2) cubed, or cut up small

6 green onions sliced

2 small zucchinis cut into spirals

1 red chili, sliced optional

snow peas a small handful

1 Tablesp coconut aminos or more to taste

1 Tablesp fish sauce or more to taste

2 teasp lime juice or more to taste

mint leaves to serve

cilantro leaves to serve

 

DIRECTIONS:

  1. Pour the homemade chicken broth into a large saucepan and bring it to a simmer.

  2. Add the garlic, ginger, and sesame oil and cook for 5 minutes on a low-medium heat.

  3. Add the cubed chicken breast and continue cooking for 10 minutes.

  4. After 10 minutes add sliced green onions, spiralized zucchini noodles, snow peas, and chilis if you are using them, cook for a further 3- 5 minutes.

  5. Season with coconut aminos, lime juice, fish sauce to taste, and serve with shredded mint and cilantro leaves

     

    Serves 4 - each serve 2-3P1C 2-3F 

Minestrone Soup

 

3 sticks celery, dice

1 onion, dice

6 mushrooms, sliced

2 cloves garlic, crushed

1 small tin tomato paste

1 x 14oz/400g can tomatoes, crushed

1/3 cup red wine

32 oz/1L vegetable stock (Pacific - USA; Campbells - AUS)

1/4 cabbage, shred

1 zucchini, sliced or diced

1 x 14oz/400g can butter or kidney beans

2 teasp dried oregano

1 bay leaf

 

DIRECTIONS:

  1. Put alittle water in a large pot and throw in onion and garlic to saute,

  2. Add in celery and mushroom and cook. 

  3. Throw in tomato paste and cook through, mixing for 1 minute. 

  4. Add in can tomatoes, red wine, vegetable stock. Bring to boil.

  5. Add in cabbage, zucchini, butter beans and herbs and simmer 30 mins. 

  6. Serve hot with fresh Parsley. 

 

About  1 cup = 1C

Kale & Spinach Detox Soup

 

32oz Pacific vegetable stock

1 onion, dice or slice

2 garlic cloves, crushed

1/2 bunch of spinach, shredded

1/2 bunch of Kale, shredded

1 head of cauliflower, chopped roughly

1 - 2 strips of lemon rind

 

Directions:

  • Spray olive oil spray into pot.

  • Throw in onion and garlic and sauté,

  • Add Spinach and cauliflower and cook.

  • Add Stock and lemon rind. 

  • Simmer for 15 mins. 

 

About 1 1/2 cup = 1C

 

 

Chicken Avocado Lime Soup

 

1.5 lbs/750g boneless skinless chicken breasts

1/2 Tbsp olive oil

1 cup chopped green onions (including whites, mince the whites)

2 jalapeños, seeded and minced (leave seeds if you want soup spicy, omit if you don't like heat)

2 cloves garlic, minced

4 (14.5 oz) cans low-sodium chicken broth

2 Roma tomatoes, seeded and diced

1/2 tsp ground cumin

Salt and freshly ground black pepper

1/3 cup chopped cilantro

3 Tbsp fresh lime juice

1 medium avocado, peeled, cored and diced

 

 

DIRECTIONS:

  1. In a large pot heat 1 Tbsp olive oil over medium heat.

  2. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing.

  3. Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts.

  4. Bring mixture to a boil over medium-high heat.

  5. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 - 15 minutes (cook time will vary based on thickness of chicken breasts).

  6. Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup.

  7. Stir in cilantro and lime juice.

  8. Add avocados to soup just before serving (if you don't plan on serving the soup right away,

 

Serves 6 - each serve 2P 0.5C 2F

Turkey and Kale Soup

 

1 Tablesp olive oil

½ medium onion, diced (about 1 cup)

3 celery stalks, sliced into ¼ inch pieces

1 lb/450g lean ground/minced turkey

1 teasp oregano

1 Tablesp minced garlic (about 3 cloves)

1 x 14 oz/400g can diced tomatoes, drained

4 cups low sodium chicken broth

4 cups kale, packed, coarsely chopped

¼ cup chopped fresh flat-leaf parsley

Shredded Parmesan cheese, if desired

Salt & pepper

 

DIRECTIONS:

  1. In a 5 quart/ 5L soup pot, heat olive oil over medium-high heat.

  2. Add onions and celery and cook, stirring often, for about 8-10 minutes or until vegetables begin to brown and soften.

  3. Add ground/minced turkey, breaking into small chunks.

  4. Season with a pinch of kosher salt.

  5. Continue to stir frequently until meat is completely cooked; about 5-7 minutes.

  6. Drain any fat from the pot.

  7. Add oregano and garlic and stir for about a minute.

  8. Pour in chicken broth and tomatoes. Bring to a boil.

  9. Stir in kale and season with salt and pepper.

  10. Cover and simmer for 15 minutes, or until vegetables are tender.

  11. Taste and adjust seasonings as needed.

  12. Divide into bowls and serve hot.

  13. Garnish individual bowls with parsley and Parmesan, if desired.

 

Serves 8 - each serve 2P 1C 1F

Cabbage & Vegetable Soup

 

4 large onions finely chopped

2 green peppers diced

1/2 tsp olive oil optional

3 large tomatoes roughly chopped

1 bunch celery diced

1 small cabbage chopped

3 cup water or up to 5 cups for a more watery soup

 

DIRECTIONS:

  1. Separate cut veg into 3 large bowls - onion and green pepper, tomatoes and celery, and cabbage. 

  2. In a large pan, heat olive oil over medium-high heat. Add onions and green peppers to pan, tossing to coat.

  3. Sautee veggies until water has cooked out and onions begin to brown. About 35 minutes. Turn the veggies every 3 to 5 minutes while cooking to prevent sticking and to check the color. When cooked, remove from heat.

  4. In an extra large spaghetti pot, add the cabbage and water. Next, add the tomatoes and celery. Finish by adding the cooked onions and green peppers on top. Ingredients will likely be to be brim of the pot - this is okay. Do not stir soup yet.

  5. Heat the soup over medium-high until water begins to boil. By this point, the veggies should have cooked down some, giving you room to stir.

  6. Once veggies are mixed, reduce heat so soup is simmering and cook for 50-60 minutes, stirring occasionally.

  7. If desired, serve soup immediately. Store excess soup in a sealed container in the refrigerator for up to 3 days or freeze.

 

Serves 6 - each serve 1C 

Chicken-Pho-with-Zoodles-4.jpg
Chicken Pho Soup with Zucchini Noodles

 

8 oz/250g chicken breasts, bone in

10 cups of chicken stock

1 large onion, chop in 1/2 

3 inch knob of ginger, 3 small chunks

2 star anise

4 whole cloves

2 Tablesp fish sauce

1 Tablesp xylitol

1 teasp sea salt

1/2 teasp black pepper

2 heads of bok choy

4 handfuls of bean sprouts

3 large zucchinis, spiralized

fresh basil

1 lime, cut into wedges

DIRECTIONS:

  1. Preheat oven to 475F/250C.

  2. Place ginger and onion on a baking sheet and bake on top rack for 25 minutes.

  3. Flip onion and ginger halfway through.

  4. Add in star anise and whole cloves in last 5 minutes of baking to toast slightly.

  5. Place stock in a large pot and bring to a boil.

  6. Once boiling add in chicken breasts and cook for 5 minutes.

  7. Skim off the “scum” that floats to the top and discard.

  8. Remove chicken from pot and set aside to cool slightly.

  9. When oven is done, chop up ginger and onions and add to stock.

  10. Chop chicken off the bone and add to stock.

  11. Add toasted star anise and cloves, fish sauce, xylitol, salt, and black pepper.

  12. Bring stock a boil and then lower heat and let simmer for 1 hour.

  13. Add in bok choy and allow to wilt.

  14. Divide bean sprouts and zucchini noodles into 4 bowls and fill with soup.

  15. Place basil and lime wedge on top and serve.

  16. If storing for several days, keep stock separate from bean sprouts and zucchini noodles so they don’t get mushy.

 

Serves 4 - each serve - 2P1C 

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Cauliflower and salmon soup
  • 1 tsp olive oil

  • 1 onion chopped

  • 3 cloves garlic minced

  • 1/2 tsp cumin

  • 1 tsp cinnamon

  • 1 tsp coriander

  • 5 cups cauliflower 

  • 4 cups water

  • 600 g salmon

  • Sprinkle of salt

  • Sprinkle of pepper

DIRECTIONS:

Soup

  1. Saute onions in olive oil until soft. Do not allow to brown

  2. Turn heat to low. Add garlic and spices and saute for about a minute

  3. Add cauliflower, and liquid and bring to a boil

  4. Simmer for about 15 minutes until caulifower is soft

  5. Blend soup in batches until smooth. A powerful blender works best for this

Salmon

  1. Baked - Spray salmon with a light coat of olive oil spray and sprinkle with salt and pepper. Bake at 450 degrees for about 12 to 15 minutes. Flake salmon with a fork

  2. Pan - Sprinkle salmon with salt and pepper. Pan fry salmon with olive oil cooking spray. Flake with a fork as the salmon gets close to finished.

  3. Top each soup bowl with flakes of salmon and serve.

Total: 3C3F10P Serves 5, Each serve 1C1F2P

Pork & Cabbage Soup

 

1 teasp ghee
1 small onion, diced
Himalayan salt
3/4 lb or 550g ground pork (ground chicken/beef/ turkey also work)
6 large fresh shiitake mushrooms, stemmed and thinly sliced 
2 garlic cloves, minced
6 cups bone broth or stock
1 head cabbage (2 pounds), cut crosswise into 1-inch segments (bok choy or Savoy cabbage are good alternatives)
1 zucchini, cubed
Freshly ground black pepper
3 scallions, thinly sliced

 

DIRECTIONS:

  1. Heat the ghee in a large pot over medium heat. When the fat is shimmering, toss in the diced onion with a sprinkle of salt.

  2. Sauté the onions, stirring occasionally, until softened (about 3 minutes).

  3. Add the ground pork and break it up with a spatula.

  4. Stir in the sliced mushrooms and another sprinkle of salt.

  5. Cook the pork and mushrooms until the meat is no longer pink and the shiitakes are tender (about 5 to 7 minutes).

  6. Stir in the minced garlic and cook until fragrant, about 30 seconds.

  7. Pour in the broth and crank up the heat to high. Bring everything to a boil.

  8. Then, stir in the cabbage, carrots and potato, and bring the soup back to a boil. Don’t worry about cramming too many veggies into the pot—the cabbage will cook down!

  9. Lower the heat to medium or medium low to maintain a simmer, and partially cover the soup with a lid, leaving a crack so it doesn’t boil over.

  10. Simmer the soup, stirring occasionally until the vegetables are easily pierced with a fork (about 15 minutes). Peek under the lid to make sure that the soup isn’t boiling over or barely percolating, and adjust the heat up or down as needed.

  11. Season to taste with salt and freshly ground black pepper. Ladle into bowls and garnish with fresh scallions.

 

Serves 6. Each serve- 2P 0.5C 0.5F

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Cold Cure Soup

 

12 oz/360 chicken 

1 onion, peel and 1/2

1 cinnamon stick

1 x 3" knob ginger, peeled

1 Tablesp Himalayan salt

1/4 cup fresh citrus juice (2 part orange:1 part lime + zest in strips)

Chopped cilantro, for garnish

1 small red chilli pepper, seed, cut into rounds, for garnish

DIRECTIONS:

  1. In a large stockpot, combine chicken, onion, cinnamon, ginger, and salt. Add 3 quarts/3L of water, orange zest and juice.

  2. Place over high heat, and bring to boil, then reduce heat to low. Simmer, uncovered, until liquid has reduced to about 1/2 and chicken flavor is strong. 1.5- 2 hours. 

  3. Pour through fine mesh strainer into a bowl, and discard solids. 

  4. Allow broth to cook, then refrigerate overnight. 

  5. When ready to serve, remove layer of fat from surface, wipe surface of congealed soup with a paper towel and remove traces of grease. 

  6. Soup may be covered and refrigerated for up to 3 days. 

Serves 4 - each serve 1.5 cups - 3P1C 

Lentil & Veg soup.jpeg
Lentil & Vegetable soup

 

3 slices Turkey bacon, finely chopped

1 Tablesp olive oil

1 large yellow onion, finely chopped

1 stalk celery, finely chopped

3 cloves garlic, chopped

1 14.5 oz can diced tomatoes

6 cups chicken broth, best quality

1 cup lentils

1/2 teasp dried thyme

2 bay leaves

1 teasp salt

1/4 teasp ground black pepper

A few Tablesp chopped fresh parsley, for garnish (optional)

DIRECTIONS:

  1. Fry the bacon in a large pot over medium heat, stirring frequently, 4 to 5 minutes.

  2. Add the olive oil, onions, celery, and garlic and cook, stirring occasionally, until the onions are soft and translucent, about 5 minutes. Do not brown;

  3. Reduce heat if necessary. Add the tomatoes (with their juices), broth, lentils, thyme, bay leaves, salt and pepper and bring to a boil.

  4. Cover partially, reduce the heat to low, and simmer until the lentils are tender, 45 to 50 minutes (less for common lentils).

  5. Fish out the bay leaves and discard.

  6. Use an blender to purée 2 cups of soup until the broth is slightly thickened, or to desired consistency. (Be careful not to purée too much

  7. Garnish with fresh chopped parsley if desired and serve. (Note: The soup may thicken as it sits; thin with a bit of water if necessary.)

1 cup - 1C1F 

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Brown Butter Cauliflower Soup

 

1 head cauliflower (2lb/1kg)

2 Tablesp unsalted butter, cut into 8 pieces

1 leek, 1/2'd lengthwise, sliced thin

1 small onion, 1/2'd and sliced thin

Salt and pepper

5 cups water

1/2 teasp sherry or red wine vinegar

3 Tablesp minced fresh chives

DIRECTIONS:

  1. Take off the outer leaves of the cauliflower and trim the bottom off of the stem.

  2. Using a paring knife, cut around core to remove it completely; thinly slice core and reserve.

  3. Cut a heaping 1 cup of 1/2" florets from head of cauliflower; and set aside.

  4. Cut remaining cauliflower crosswise into 1/2" thick slices.

  5. Melt 1 Tablesp of butter in large saucepan over medium-low heat.

  6. Add the leek, onion, and 1 1/2 teasp salt; cook, stirring frequently, until leek and onion are softened but not browned, about 7 minutes.

  7. Increase the heat to medium-high; add 4 1/2 cups water, sliced core, and half of sliced cauliflower; and bring to simmer.

  8. Reduce heat to medium-low and simmer gently for 15 minutes.

  9. Add remaining sliced cauliflower, return to a simmer, and continue to cook until cauliflower is tender and crumbles easily, about 15 to 20 minutes longer.

  10. Meanwhile, melt remaining 1 Tablesp butter in 8" skillet over medium heat.

  11. Add reserved florets in the measuring cup and cook, stirring frequently, until florets are golden brown and butter is browned and has a slightly nutty aroma, 6 to 8 minutes.

  12. Remove skillet from heat and use slotted spoon to transfer florets to small bowl, and reserve the browned butter in another bowl.

  13. Toss florets with vinegar and season with salt to taste.

  14. Process the soup in blender until smooth, about 45 seconds.

  15. Rinse out pan.

  16. Return pureed soup to pan and return to simmer over medium heat (soup should have thick, velvety texture but should be thin enough to settle with flat surface after being stirred) and seasoning with salt to taste.

  17. Serve, garnishing individual bowls with browned florets, drizzle of browned butter, and chives and seasoning with pepper to taste.

  18. Store remaining soup in an airtight container in the fridge or allow to cool completely and seal in a ziploc in the freezer for up to 1 month.

1/4 total - 1C 2F 

Lentil-Chili-15_edited.jpg
Lentil Chili Soup
  • 1 Tbsp. olive oil

  • 1 medium onion, chopped

  • 1 large red bell pepper, chopped

  • 5 cloves garlic, minced

  • 4 tsp. chili powder

  • 1 (16 oz.) bag dry brown lentils

  • 2 (14.5 oz.) cans diced tomatoes

  • 1 bay leaf

  • 2 (32 oz.) cartons vegetable stock

  • 1/3 cup fresh chopped cilantro

  • Kosher salt and fresh ground black pepper

DIRECTIONS:

  1. In a large heavy-duty dutch oven, heat olive oil over medium heat. Add onions and red bell pepper. Cook for about 8-10 minutes or until soft and lightly browned, stirring occasionally.

  2. Stir in garlic and chili powder and cook until fragrant, about 30 seconds.

  3. Add lentils, tomatoes, bay leaf, and stock. Season generously with salt and ground black pepper. Simmer partially covered over medium-low heat for 30 minutes or until lentils are tender. Remove from the heat and discard the bay leaf.

  4. Transfer 3-4 cups of chili into a food processor and process until smooth. Add the puréed chili back into the pot and stir to combine. Taste for salt and pepper.

  5. Stir in cilantro and serve with toppings of choice.

Serves 15, Each serve 2C

Lentil soup.jpg
Lentil and Greens Soup
  • 1 Tablesp extra virgin olive oil

  • 1 medium yellow or white onion, chopped

  • 4 garlic cloves, pressed or minced

  • 2 teasp ground cumin

  • 1 teasp curry powder

  • ½ teasp dried thyme

  • 1 large can (28 ounces) diced tomatoes, lightly drained

  • 1 cup brown or green lentils, picked over and rinsed

  • 4 cups vegetable broth

  • 2 cups water

  • 1 teaspoon salt, more to taste

  • Pinch of red pepper flakes

  • Freshly ground black pepper, to taste

  • 1 cup chopped fresh collard greens or kale, tough ribs removed

  • 1 to 2 Tablesp lemon juice (½ to 1 medium lemon), to taste

DIRECTIONS:

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. 

  2. Once the oil is shimmering, add the chopped onion and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

  3. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. 

  4. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

  5. Pour in the lentils, broth, and the water. Add 1 teasp salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. 

  6. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. 

  7. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.

  8. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. 

  9. Remove the pot from the heat and stir in 1 Tablesp of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.

Makes 10C9F so 5 serves = about 2C2F each. 

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Roast Chicken Soup
  • 1 tbsp butter or extra virgin olive oil

  • 1 ¼ small yellow onion finely diced (87g)

  • 1 small leek chopped (67g)

  • 3 medium stalks celery chopped (120g)

  • 1 tbsp thyme leaves chopped

  • 8 g fresh parsley

  • 1 garlic clove minced

  • 1.5 litres chicken stock

  • 2 bay leaves

  • ½ tsp salt or to taste (dependant on how salty your stock is)

  • ¼ tsp black pepper or to taste

  • 300 g cooked chicken 300g

  • 1 cup chopped cavolo nero or kale 50g

To serve

  • Squeeze of lemon juice

  • 1 tsp fresh parsley

DIRECTIONS:

  1. Heat 1 tbsp of butter or olive oil in a non stick soup pot and sauté on a medium heat the onion, leek and celery with chopped thyme and about ⅔rds of the parsley for about 5 minutes until beginning to soften. Add the garlic and sauté for another 2 - 3 minutes.

  2. Add the stock, bay leaves, season and bring to boil. Reduce to a simmer and cook with lid on for 15 minutes.

  3. Add the cooked chicken. Remove half mixture and bay leaves and pulse with stick blender. This thickens the soup and adds flavour.

  4. Add the rest of soup back into the pan along with the greens and simmer until they soften (about 1 minute.)

  5. Sprinkle chopped parsley and add lemon juice before serving.

Variation: Add 1-2 cups of broth to make this into a soup.

Total: 10P2C9F, serves 5, Each serve 2P0.5C2F

green bean soup.png
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Green Bean soup with chicken breast
  • 1 tsp olive oil

  • 1 large onion

  • 3 cloves garlic

  • 1/2 tsp pepper

  • 1 tsp cumin

  • 3 cups vegetable broth

  • 3 cups green beans

  • 300 g chicken cut in cubes

  • olive oil spray

  • 2 cups cauliflower, cut into small pieces

  • 1 tsp cinnamon

  • 1 tsp paprika

  • pinch salt

  • pinch pepper

DIRECTIONS:

Soup:

  1. Saute onion in oil until lightly browned. Add garlic, pepper and cumin and 2 tbsp of the broth and saute for another minute

  2. Add the rest of the broth, bring to a boil and add the green beans and cook until done. 

  3. Let cool and then puree the mixture in a blender or food processor until smooth.

Soup Garnish:

  1. Cook chicken in a pan on medium heat until done.

  2. Add cauliflower, cinnamon, paprika, salt and pepper and cook for a few minutes.

  3. Add the garnish to the soup.

Serves 5, Each serve 2P0.5C0.5F

Curry lentil chicken soup
  • 2 cups water

  • 1 cup red lentils

  • 1/4 tsp salt

  • 4 cups chicken broth

  • olive oil spray

  • 1 onion

  • 1 cup red pepper sliced

  • 3 stalks celery sliced

  • 3 cloves garlic minced

  • 2 tsp curry powder

  • 1/2 tsp pepper

  • 300 g chicken breast, cubed

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • olive oil spray

  • sliced green onion

DIRECTIONS:

Soup

  1. Bring water to boil and add lentils and salt

  2. Reduce heat, cover and simmer for about 15 minutes

  3. Strain any excess water

  4. Combine the cooked lentils and chicken broth

  5. Cook onion, peppers and celery until the onions are lightly browned. At the end of the cooking time, add the curry powder and pepper and saute just for a minute more.

  6. Combine the lentil mixture with the vegetables

Topping

  1. Season the chicken with the salt and pepper.

  2. Saute chicken using olive oil spray until cooked.

  3. Slice chicken and add to the soup, along with the green onions.

Total: 10P5C Serves 5, Each serve 2P1C