Soup Recipes

CABBAGE AND CHICKEN SOUP

  Get your spoon ready to dive into this amazing combination of cabbage and chicken in a garlicky broth.

  Serves 4

  INGREDIENTS:

  •   2 cups organic chicken broth
  •   4 ounces fresh green cabbage, finely shredded
  •   1 ounce onion, grated
  •   1 clove garlic, minced
  •   3¾ ounces chicken breast, poached and diced
  •   2 ounces butter
  •   2 ounces olive oil
  •   2 ounces heavy cream
  •   Salt and pepper to taste

  DIRECTIONS:

  1.     In a large sauce pan, sauté the cabbage, garlic and onions in the olive oil and butter.
  2.     When the vegetables are soft add the broth and the chicken.
  3.     Cover and simmer over a low heat for about 10 minutes until the vegetables are very soft.
  4.     Add some water if the soup becomes too thick at this stage.
  5.     Remove from the heat and stir in the cream.
  6.     Pureed if desired.
  7.     Season to taste and serve.

  Nutritional Facts per portion: Calories 338, Fat 31.6g, Carbohydrate 3.4g, Dietary Fiber 0.9g, Net Carbs 2.5g, Protein 11.8g.


CREAMY CHICKEN SOUP

  A mouth-watering creamy goodness of cauliflower, chicken and cream!

  Serves 6

  INGREDIENTS:

  •   4 cups well flavored chicken broth
  •   ½ cup onion, finely chopped
  •   1 clove garlic, minced
  •   2 large celery stalks, finely chopped
  •   3 ounces carrot, finely grated
  •   1 tsp. black pepper
  •   ½ tsp. powdered paprika
  •   2 tsp. xanthan gum
  •   2 tsp. chicken stock powder
  •   12 ounces small cauliflower florets
  •   2 tbsp. butter
  •   2 cups heavy cream
  •   2 cups cooked chicken, diced
  •   ½ cup fresh parsley, chopped
  •   Salt to taste

  DIRECTIONS:

  1.     In a large sauce pan melt the butter.
  2.     Sauté the onion, onion, garlic, celery and carrot until translucent and tender.
  3.     Sprinkle over the black pepper, 2 tsp. parsley, paprika, xanthin gum and stock powder.
  4.     Add the cauliflower and the broth to the sauce pan.
  5.     Bring to the boil.
  6.     Once boiling, reduce the heat to a simmer and cover the sauce pan with a lid.
  7.     Simmer for about 25 minutes until all of the vegetables are tender, stirring from time to time.
  8.     Remove from the heat and stir in the cream, cooked chicken and the rest of the parsley.
  9.     Replace on the heat and warm through carefully. Do not let the soup boil.
  10.     Adjust the seasoning and add salt as required.
  11.     Serve.

  Nutritional Facts per portion: Calories 282, Fat 20.6g, Carbohydrate 8.5g, Dietary Fiber 2.6g, Net Carbs 5.9g, Protein 16.9g.


TANGY CHICKEN AND PEPPER SOUP

  Make a double quantity of this heart-warming soup as it freezes beautifully and is just as good the second time around.

  Serves 6

  INGREDIENTS:

  •   1½ cups onions, chopped
  •   5 ounces leek, washed and chopped
  •   3 cloves garlic, crushed
  •   1 cup zucchini, finely chopped
  •   1 cup red bell pepper, chopped
  •   1 x 15 ounce can chopped tomatoes
  •   8 ounces tomato sauce
  •   1 tsp. chicken stock powder
  •   1 tsp. vegetable stock powder
  •   Salt and pepper to taste
  •   ½ tsp. each cayenne and chili pepper (or to taste)
  •   11 cups water
  •   3 tbsp. butter
  •   1½ pounds chicken thigh, chopped
  •   8 ounces cream cheese
  •   1 tbsp. sour cream and 3 tbsp. grated cheddar cheese to garnish

  DIRECTIONS:

  1.     Add the butter a large sauce pan and melt over a medium heat.
  2.     Add the onion, leek, garlic, pepper and zucchini.
  3.     Stir fry until soft but not brown.
  4.     Add the chopped tomatoes and the tomato sauce and stir well.
  5.     Add the water, stock powders and spices.
  6.     Reduce the heat to a simmer and simmer the soup for about an hour.
  7.     Meanwhile fry off the chicken meat in a pan until cooked through.
  8.     Add to the soup after simmering and cook together for another 10 minutes.
  9.     Add the cream cheese and adjust the seasoning.
  10.     Serve in individual bowls while still hot and top with a little sour cream and grated cheese.

  Nutritional Facts per portion: Calories 475, Fat 29.3g, Carbohydrate 14.0g, Dietary Fiber 3.0g, Net Carbs 11.0g, Protein 39.0g.


MUSHROOM SOUP WITH FENNEL AND LEEKS

  Mushrooms, fennel and leeks combine well in this creamy soup.

  Serves 8

  INGREDIENTS:

  •   16 ounces cremini mushrooms, sliced
  •   2 cups fennel bulb, sliced
  •   2 cups leeks, sliced
  •   2 pints heavy cream
  •   4 cups rich, flavorful chicken stock (unsalted)
  •   8 tbsp. unsalted butter
  •   ½ tsp. salt
  •   6 ounces dry sherry

  DIRECTIONS:

  1.     In a large saucepan melt the butter and add the mushrooms. Fry gently until lightly browned.
  2.     Add the fennel and the leeks and cook the vegetables together until soft.
  3.     Remove from the pan. Add the sherry and scrape off all of the vegetable pieces remaining at the bottom of the saucepan.
  4.     Set over a high heat and allow the alcohol in the sherry to burn off. Add the cream and simmer together gently to reduce by about half.
  5.     Add the stock and the vegetables and heat through until piping hot.
  6.     Puree the soup before serving in individual bowls.

  Nutritional Facts per portion: Calories 586, Fat 56.1g, Carbohydrate 11.1g, Dietary Fiber 1.4g, Net Carbs 9.7g, Protein 6.6g.


FRESH SUMMER SOUP

  A hot or cold soup high in vitamins and minerals with the tang of crème fraîche!

  Serves 4

  INGREDIENTS:

  •   2 pints beef broth
  •   4 ounces fresh parsley
  •   4 ounces sorrel leaves
  •   3½ ounces crème fraîche
  •   1 large egg, yolk only
  •   ¼ cup olive oil

  DIRECTIONS:

  1.     Wash the parsley and the sorrel under plenty of cold water, drain.
  2.     Cut the sorrel into long strips and roughly chop the parsley.
  3.     Put the broth into a large saucepan and bring to a boil over a medium heat.
  4.     Add the sorrel and parsley and simmer together for a few minutes. Remove from the heat and set aside.
  5.     Strain about 1½ cups of liquid off the soup and place in a small pan. Allow to cool.
  6.     Mix the egg yolk with the crème fraîche in a small bowl. Beat in the oil.
  7.     Add this to the separated soup liquid by whisking it in carefully. You do not want the egg to cook.
  8.     Add this creamy mixture back into the main soup pot and serve immediately.
  9.     If cooled do not reheat.

  Nutritional Facts per portion: Calories 266, Fat 25.4g, Carbohydrate 2.8g, Dietary Fiber 0.9g, Net Carbs 1.9g, Protein 7.8g.


CHILLED CREAMY CELERY SOUP

  This lovely soup should be made with fresh ingredients to bring out its full flavor. It is packed with zucchini, cucumber and celery that blend well together.

  Serves 4

  INGREDIENTS:

  •   20 ounces zucchini, unpeeled
  •   15 ounces cucumber, unpeeled
  •   1 medium red bell pepper
  •   5 celery stalks
  •   1 cup heavy cream
  •   2 tbsp. fresh dill, chopped
  •   4 tbsp. extra virgin olive oil
  •   Salt and pepper to taste

  DIRECTIONS:

  1.     Thoroughly wash all of the vegetables and cut into small dice.
  2.     Place the vegetables in a processor or juicer.
  3.     Add the fresh cream and olive oil.
  4.     Process or juice until well blended.
  5.     Check for seasoning and adjust with more salt and pepper if needed.
  6.     Serve immediately in chilled bowls, garnish with dill.

  Nutritional Facts per portion: Calories 279, Fat 25.7g, Carbohydrate 12.8g, Dietary Fiber 3.3g, Net Carbs 9.5g, Protein 3.8g.

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