The Ultimate Soup Guide
“Soup puts the heart at ease, calms down the violence of hunger, eliminates the tension of the day, and awakens and refines the appetite”
Perfect Potato Soup
Ingredients
6 slices thin bacon, cut into 1-inch pieces
1 whole medium onion, diced
3 whole carrots, scrubbed clean and diced
3 stalks celery, diced
6 whole small russet potatoes, peeled and diced
8 c. low sodium chicken or vegetable broth
1/2 c. cashew cream
1/2 tsp. salt, more to taste
Black pepper, to taste
1/2 tsp. Cajun spice mix
1 tsp. minced fresh parsley
Directions
Add bacon pieces to a soup pot over medium heat and cook bacon until crisp and fat is rendered. Remove the bacon from the pot and set it aside. Pour off most of the grease, but do not clean the pot.
Return the hot to medium-high heat and add the onions, carrots, and celery. Stir and cook for 2 minutes or so, then add the diced potatoes. Cook for 5 minutes, seasoning with salt, pepper, and Cajun spice.
Pour in the broth and bring it to a gentle boil. Cook for 10 minutes, or until the potatoes are starting to get tender.
Make the cashew cream- blend together ½ cup raw cashews with 1 cup boiling water in a high powered blender.
Remove half to 2/3 the soup and blend in batches in a blender/food processor until completely smooth. (***USE CAUTION WHEN BLENDING HOT SOUP; IF POSSIBLE, ALLOW THE SOUP TO COOL BEFORE BLENDING***) Pour it back into the soup pot and stir to combine. Let it heat back up as you taste for seasonings, adding more of what it needs. Stir in cashew cream, then stir in parsley, reserving a little for garnish.
Serve in bowls garnished with parsley, grated cheese (optional) and crisp bacon pieces.
Recipe adapted from The Pioneer Woman
Butternut Squash Soup
Ingredients
1 Tablespoon Olive Oil
1 Large Yellow Onion, Diced
2-4 Garlic Cloves, Minced
1 Large Butternut Squash, Peeled, Seeds Removed & Diced (about 5 cups)
2 Apples, Peeled, Cored & Diced
1 ½ Teaspoons Sea Salt, More to Taste
¼-½ Teaspoon Black Pepper
2 Tablespoons Curry Powder
2-3 Cups Vegetable Stock or Chicken Broth, More As Needed
Directions
Heat the oil in a pot over medium heat
Add the onion and sauté for a few minutes; add the garlic and sauté for an additional minute.
Add the butternut squash, apple, spices and stock/broth. Cover and cook on low heat for 25-30 minutes or until the squash is fork tender.
Take the soup off the heat and let cool slightly.
Puree soup with an immersion blender or counter top blender. Add additional stock/broth until you have reached the desired consistency.
Place soup back on the stove to reheat.
Topping Options- you can add roasted nuts/seeds, fresh herbs, sliced apples/pears, prosciutto/pancetta/bacon, coconut milk, Greek yogurt. I personally like to add grilled shrimp for added texture and flavor.
Creamy Vegan Wild Rice Soup
Ingredients
1 tablespoon olive oil
½ medium yellow onion, diced
2 medium carrots, diced
3 stalks celery, diced
8 ounces cremini mushrooms, sliced
5 garlic cloves, minced (2 tablespoons)
1½ teaspoons sea salt
½ teaspoon black pepper
2 teaspoon dried thyme
1 teaspoon dried rosemary
1 cup dry wild rice
6 cups low-sodium vegetable stock
1 tablespoon apple cider vinegar or lemon juice
½ cup cashew cream or store-bought plant-based creamer
Directions
1. To make homemade cashew cream, blend together 1/2 cup raw
cashews with 1 cup of boiling water in high power blender. Easy!
Measure out 1/2 cup for this recipe. You can add more if you’d like or
save the rest for coffee, oatmeal, or another dish!
2. Heat oil in a large pot or Dutch oven over medium-high heat. Once hot, add the onion, carrots, celery, and mushrooms. Cook for 10 minutes, or until
softened.
3. Add garlic and rice. Let cook slightly. Stir in thyme, rosemary, salt, and pepper. Add broth; stir well. Bring the mixture to a low boil. Cover and reduce heat
to medium-low and let simmer for 45 minutes, or until the rice is tender. Remove the lid and stir in the cashew cream and apple cider vinegar or lemon
juice. Adjust salt, pepper and seasonings to taste.
Recipe and Photo from Nourished by Nutrition
Winter Minestrone With Butternut Squash & Kale
Nourishing Winter Minestrone Soup that’s packed with seasonal. A must-make throughout the cold winter months. I like to top with a dollop of pesto and serve with crusty sourdough bread.
Ingredients
1 tablespoon olive or avocado oil
1 yellow onion, chopped
2 carrots, chopped
2 stalks celery, chopped
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
3 cloves garlic, minced
1 tablespoons tomato paste
2 cups cubed butternut squash
1, 15 oz can great northern beans, drained and rinsed
1, 14 oz can fire-roasted tomatoes
4 cups vegetable stock
1 1/2 teaspoons salt + more to taste
½ teaspoon fresh cracked black pepper
2 cups chopped kale
Directions
1. In a large pot, heat the olive oil over medium-high heat. Add the onions, carrots and celery and stir. Sauté until the onions become translucent and soft, about 3 minutes.
2. Add the oregano, thyme, rosemary, garlic, and tomato paste; stir for about 30 seconds. Add the butternut squash and white beans. Season the vegetables with salt and pepper. Stir to combine.
3. Add the diced tomatoes and vegetable stock to the pot. Bring it to a boil. Cover the pot and turn down the heat to let the soup simmer until the butternut squash pieces are tender, about 20-30 minutes.
4. Add the chopped kale to the soup and place the lid on the pot. Let the soup simmer until the kale is wilted and bright green; about 2 minutes. Season with additional salt and pepper to taste.
5. Ladle the soup into bowls. Top with pesto and/or parmesan and enjoy with crusty bread.
6. Store the leftover soup in an airtight container in the fridge for up to a week or in the freezer for three months.
Photo & Recipe adapted from Nourished by Nutrition
White Bean Chicken Chili
Ingredients
1 pound chicken you can use uncooked boneless skinless breasts or an entire rotisserie chicken
1 Large onion chopped
1 Shallot minced
2 Garlic cloves minced
2 Tablespoons lime juice
2 Tablespoons fresh chopped cilantro
1/4 teaspoon hot sauce
1/2 teaspoon cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1 can of corn drained
2 cans of white beans, drained and rinsed. I use 1 can of Cannellini beans and 1 can of Great Northern Beans
2 cans chopped green chili's
2 cans or 3 cups of chicken broth
Directions
1. Sauté onion, shallot and garlic in 1-2 Tablespoons of oil. If you use rotisserie chicken, I toss that in later, but if you use fresh chicken brown that first then add the onion, shallot, and garlic.
2. Now add the remaining ingredients and simmer for 30 min.
Tomato Soup
Ingredients
1 TBS Olive Oil
1 TBS Grass Fed Butter
1 Medium Onion (Diced)
2-4 Garlic Cloves (Minced)
1-28oz Can Whole San Marzano Tomatoes
1-14oz Can Diced Tomatoes
1 1/2 Cup Chicken Broth
Salt & Pepper To Taste
Pinch Red Pepper Flakes
Optional
1/3 Cup Full Fat Coconut Milk, Cashew Cream or Heavy Cream
Freshly Chopped Basil
Directions
1. Sauté onion in olive oil and butter over med/low heat until soft, about 5-10 min
2. Add garlic and red pepper flakes and sauté for an additional 5 minutes
3. Increase heat to medium, add tomatoes and juices, crush tomatoes with the back or a sodden spoon to break up, cook until the tomatoes begin to soften, about 10 minutes
4. Add chicken broth and bring to a simmer, cook for 15 minutes then remove from heat, let cool for 10 minutes
5. Purée soup with an immersion blender or countertop blender until smooth
6. Return to low heat, add salt and pepper to taste, add in optional milk/cream and or basil if you wish.
Zuppa Toscana
Ingredients
1 pound Italian sausage
2 large russet potatoes, diced
1 yellow onion, chopped
2 cloves garlic, minced
4 slices cooked bacon, chopped
2 cups packed in kale, chopped
1⁄2 teaspoon sea salt
1⁄4 teaspoon black pepper
1⁄2 teaspoon red pepper flakes
2 cans chicken broth
1 quart water
1 cup full fat coconut milk or cashew cream (you can use heavy cream as well)
Directions
Cook bacon- my favorite method is in the oven.
Brown Italian sausage over med-high heat, remove and drain on paper towel.
In the same pan sauté the onions in olive oil for a few minutes.
Add garlic and sauté for 30 seconds
Add salt, pepper, and red pepper flakes and cook until onions and garlic are translucent.
Add potatoes and then slowly add the water and chicken stock.
Cook on medium heat until potatoes are done, stirring occasionally.
Once potatoes are done add in the Italian sausage and cooked bacon.
Reduce heat, add in your kale and slowly pour coconut milk or cashew cream while stirring.
Heat through, season to taste, serve and enjoy!
Recipe Roundup
I have gathered some of my favorite soup recipes from my favorite bloggers and nutritionists.
