It’s Finally Soup Season!
Now that the temps have dropped into the forties at night, it’s time for soup. Soup all day, every day. Without a doubt, soups and stews are my favorite way to add a variety of nutrients to my day PLUS they’re easy on the digestive system. I’ve rounded up a few of my top picks for your weekend cooking inspo 🌟
White Chicken Chili (High Protein)
INGREDIENTS
1 rotisserie chicken, chopped
1 large white onion, diced
1 T avocado oil
2 T minced garlic
4 oz hatch green chiles
1 1/2 t oregano
1/4 t cayenne pepper
6 c chicken stock (or bone broth for added protein)
2 cans Northen beans (with juice)
INSTRUCTIONS
In a large stock pot, sauté onion and garlic in oil over medium heat until translucent. Add remaining ingredients and bring to a boil; simmer on low for 2-3 hours. Serve with sour cream, raw cheddar, and hot sauce!
Skin-Loving Carrot Ginger Soup
INGREDIENTS
1 T avocado oil
1 1/2 pound carrots (about 5 large carrots), roughly diced
2 large shallots, diced
2 T minced garlic
2-inch knob of fresh ginger, minced (about 2 heaping tbsp)
1 T coconut sugar
1 t ground coriander
1 t ground turmeric
1/2 t ground cumin
1 bay leaf
1 t salt, plus more to taste
1/2 t black pepper, plus more to taste
4 cups chicken bone broth (or vegetable broth for plant-based)
1 (13.5 oz) can full-fat coconut milk
For Garnish: chopped fresh cilantro, drizzle of olive oil
INSTRUCTIONS
In a large stockpot, heat 1 tablespoon of olive oil over medium heat. Add the diced carrots and shallots, and season with salt and pepper. Cook for about 5 min, stirring occasionally, until the shallots become translucent and the carrots begin to soften.
Sprinkle the coconut sugar over the carrots and shallots. Cook for 2-3 more min, stirring often, to allow the vegetables to caramelize slightly.
Add the minced garlic, ginger, and spices to the pot. Cook for 1 min until fragrant, stirring often to prevent burning.
Pour in the chicken bone broth and coconut milk, using a spoon to scrape up any caramelized bits from the bottom of the pot. Add the bay leaf and bring the mixture to a boil.
Once boiling, cover the pot, reduce the heat to low, and let the soup simmer for 20 min, or until the carrots are tender.
Remove the bay leaf from the soup. Using an immersion blender, tilt the pot to ensure the blender head is fully submerged in the liquid (to avoid splattering). Blend until the soup is smooth and creamy.
If using a high-powered blender, carefully transfer the soup in batches to the blender. Blend on high for about 2 min until silky smooth. Return the soup to the pot.
Ladle the soup into bowls, garnish, serve, and enjoy!
Italian Penicillin Soup
INGREDIENTS
2 T extra virgin olive oil
1 white onion, diced
1 large shallot, finely chopped
4 stalks celery, diced
1 large yellow bell pepper, diced
2 T minced garlic
8 cups chicken broth or bone broth
1 pound carrots, diced
1 parmesan rind, (optional)
1 ½ t salt, more to taste
⅓ cup uncooked pastina, tiny pasta, or rice
2½ -3 cups rotisserie or leftover chicken
grated Parmesan, for serving
finely chopped fresh rosemary and/or fresh thyme leaves
INSTRUCTIONS
Heat a large Dutch oven or soup pot on medium heat. Add the oil, onion, shallot, celery and bell pepper and stir to combine. Cook for 4-5 minutes or until the onions are translucent, stirring occasionally. Add the garlic, stir well and cook for another 2 minutes.
Add the broth, carrots, parmesan rind, and salt. Bring the mixture to a boil then reduce to a steady simmer and cook for 20-25 minutes (uncovered) or until the veggies are nice and tender.
With a slotted spoon, place the cooked veggies into a blender and allow to cool for 5 minutes. (You can also use an immersion blender if you have one). Blend the veggies and then return to the pot.
Add the pasta, bring the mixture to a boil then reduce to a steady simmer. Cook, uncovered for whatever the time on your bag or box of pastina instructs.
Add the rotisserie (or leftover) chicken. Stir to combine. Cover and allow the soup to rest for 20 minutes.
Serve with grated parmesan, fresh rosemary or thyme leaves (or both) and fresh ground black pepper. Enjoy!
Nourishing Minestrone
INGREDIENTS
1 yellow onion, diced
1 T minced garlic
3 large carrots, peeled and diced
4 celery stalks, chopped
3 T avocado or olive oil
1 lb organic ground turkey
1 can fire roasted tomatoes
1-2 small yellow potatoes, cleaned and diced
1.5 (32oz) cartons of vegetable broth
2 cups water
1 T oregano
1 t paprika
1 T italian seasoning
2 t sea salt
1/2 t ground pepper
1/3 cup pasta, (pick your favorite or leave out entirely to make paleo – can add an extra potato or two in place)
4 cups fresh spinach
1/2 cup canned green beans, drained
1/4 cup freshly chopped parsley
INSTRUCTIONS
In a large pot, sauté onion, garlic, carrots and celery in oil on high heat for 3-5 minutes.
Add in ground turkey to brown, then add remaining ingredients through the seasonings above. Let cook for 10-12 minutes on medium to high heat.
Next, pour in uncooked pasta and green beans, cover with lid and let cook for 10-12 additional minutes.
Once it’s done, turn off burner, stir in spinach and fresh parsley.
Sausage, White Bean & Kale Soup
INGREDIENTS
3 tbsp olive oil
1 pack of 4 Italian chicken sausage, sliced diagonally
1 medium onion, diced
2 carrots, peeled and chopped
4 cups chicken bone broth
2 cans white beans, drained and rinsed
1 bunch kale, lacinato or curly, finely chopped
1 T minced garlic
1 t sea salt
1/2-1 tsp red chili flakes
Ground pepper, to taste
INSTRUCTIONS
In a large pot, add 2 T olive oil and heat on medium, add in chicken sausage to brown, about 4-6 min either side. Remove and set aside. In the same pot, add 1 tbsp olive oil and the onion and carrot to steam/sauté for 4-5 minutes. Cover with lid.
Using a blender, add one can of rinsed white beans and 2 cups chicken bone broth, blend until smooth. Pour the creamy broth in the large pot along with 2 additional cups bone broth, remaining can of rinsed white beans, cooked sausage, kale, sea salt, ground pepper and a pinch of red chili flakes.
Cover and let cook on medium to low heat for about 25 minutes.
Serve with freshly grated Parmesan cheese, red chili flakes and ground pepper
