Recipes / soup

Spinach Artichoke Soup

Ingredients

• 1 tablespoon olive oil
• 1 tablespoon butter
• 2 medium carrots peeled and chopped
• 2 celery,  chopped
• 1/2 medium yellow onion chopped
• 3 cloves garlic minced
• 1 teaspoon Italian seasoning
• 6 cups vegetable broth
• 1 cup uncooked orzo
• 1 can artichoke hearts
• 2 cups baby spinach, or 1 bunch
• 1 (15 ounce) can cannellini beans drained and rinsed
• 1 tablespoon lemon juice from about 1/2 medium lemon
• 1 tablespoon chopped fresh parsley or 1-2 teaspoons dried
• 1/4 teaspoon kosher salt
• 10-12 cranks fresh-ground black pepper

Instructions

• Warm olive oil and butter in a large Dutch oven or stockpot over medium-high heat. Add onion and carrots and sauté, stirring frequently, for 4-5 minutes. Add garlic and Italian seasoning. Cook for 30-60 seconds, just until fragrant.
• Stir in broth and bring to a boil. Add orzo, then reduce heat to medium. Simmer for 7-8 minutes, stirring frequently, just until the orzo is tender.
• Stir in the spinach, beans, artichokes and allow about 1 minute for the spinach to wilt. Add lemon juice, parsley, salt, and pepper. Serve and enjoy!

• 1 large black radish 
• 1 small onion, diced
• 1 garlic clove, minced
• 1 small potato
• 2 cups vegetable stock
• 1 cup full-fat coconut milk
• pinch of nutmeg
• salt and black pepper to taste
• oil for cooking

1. Peel and dice black radish and potato. Set aside.
2. Heat oil in a pot over medium heat. Sauté onion until soft and translucent. Add garlic and stir for a minute until fragrant.
3. Now add diced radish and potato, pinch of nutmeg, salt and black pepper. Pour vegetable stock and coconut milk. Bring to boil, lower the heat, cover and cook for 15-20 minutes or until vegetables are done.
4. Blend the soup with immersion blender and serve.

Mediterranean Spicy Lentil Soup with Spinach

• Extra Virgin Olive Oil
• 1 large yellow onion, finely chopped
• 1 large garlic clove, chopped
• Salt and pepper
• 1 ½ teaspoon ground coriander
• 1 ½ teaspoon ground cumin
• 1 ½ teaspoon smoked paprika
• 1/2 teaspoon crushed red peppers
• 2 teaspoon dried mint flakes
• Pinch of sugar
• 1 tablespoon flour
• 6 cups low-sodium vegetable broth
• 3 cups water, more if needed
• 1-2 bunches fresh leaf spinach 
• 1 ½ cups green lentils or small brown lentils, rinsed
• 1 lime, juice of
• 2 cups chopped flat leaf parsley
• carrots, chopped (optl)

1. In a large ceramic or soup pot, heat 2 tablespoon olive oil. Add the chopped onions and sautee until golden brown. Add the garlic, all the spices, dried mint, sugar and flour. Cook for about 2 minutes on medium heat stirring regularly.
2. Now add the broth and water. Raise the heat to high and bring the liquid to a rolling boil; add the frozen spinach and the lentils. Cook for 5 minutes on high heat then reduce the heat to medium-low. Cover and cook for 20 minutes or until the lentils are fully cooked to tender. (Partway through cooking, check the liquid levels, and if you need to add a little bit of hot water.)
3. Once the lentils are fully cooked, stir in the lime juice and chopped parsley. Remove from the heat and let sit covered for 5 minutes or so. Serve hot with pita bread or your favorite rustic Italian bread.

Instant Pot Zuppa Toscana

INGREDIENTS

• 1 Tablespoon olive oil
• 1 lb Holy Cow Beef Sausage, *
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 4 cups peeled & chopped potatoes
• 32 oz chicken or veggie stock
• 1/2 teaspoon oregano
  Salt & pepper, red pepper flakes
• 1/2 cup heavy cream or coconut cream for paleo 
• 2 cups chopped kale
• Cooked Bacon bits (optional)
• Parmesan cheese, shredded (optional)

INSTRUCTIONS

INSTANT POT INSTRUCTIONS

• Press the ‘Saute’ button, and add the olive oil.  When the pot is hot, add the ground sausage and brown it until no longer pink, about 3 minutes.
• Add onion and garlic and saute for another 3 minutes. Add potatoes, vegetable stock, and oregano and season with salt and pepper. Stir everything.
• Lock the lid and turn the valve to ‘Sealing’. Press the ‘Manual’ or ‘Pressure Cook’ button and adjust for 10 minutes, pressure set to ‘High’. When the cook time is over, turn off the Instant Pot by pressing the ‘Turn Off’ button. Carefully quick release the pressure with a wooden spatula by turning the valve to releasing. Make sure you don’t hurt your hands from the steam.
• Once the steam is completely gone and the metal pin on the lid drops, carefully open the lid and add heavy cream, the chopped kale and coked bacon bits (optional) to the pot. Stir everything, and serve warm. 
  

STOVETOP INSTRUCTIONS

• In a large pot over medium heat, cook sausage, breaking up with a wooden spoon, until browned and no longer pink, 5 to 7 minutes. 
  
• Add onion to pot and let cook until soft, 2-3 minutes, then add garlic and cook until fragrant, 1 minute more. Season with salt, pepper and oregano. Add vegetable stock and potatoes and cook over medium heat, until potatoes are tender, 23 to 25 minutes.
  
• Stir in kale and let cook until leaves are tender and bright green, 1-2 minutes, then stir in heavy cream and simmer 2 minutes more.
  
• Season with pepper, and serve.
  

TIPS & NOTES

* You can use turkey sausage instead of pork sausage to make a healthier Zuppa Toscana.

** For Paleo and Whole 30 Zuppa Toscana, substitute the potatoes with chopped cauliflower florets. And use the dairy-free option below.

*** For dairy-free Zuppa Toscana, substitute heavy cream with cold coconut cream. Make sure that your can of coconut milk is refrigerated and use only the solid white cream from the can.

FREEZER INSTRUCTIONS

This soup freezes well, just omit the cream and the kale when freezing. Add them to the soup when you reheat it before serving.

NUTRITION

• Calories: 428kcal | Carbohydrates: 24g | Protein: 16g | Fat: 30g | Saturated Fat: 11g | Cholesterol: 81mg | Sodium: 1116mg | Potassium: 922mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2900IU | Vitamin C: 45.1mg | Calcium: 102mg | Iron: 5.8mg

Keto Cauliflower (like potato) Soup

Ingredients:

2 Tbsp Olive oil

1 head cauliflower, roughly chopped

🧅 1 onion, diced

🧄 2 cloves garlic, chopped

1 (32 Oz) chicken stock

1 cup heavy cream

🧂Salt & pepper, to taste

🥓 6 slices cooked bacon, chopped

🧀 shredded cheese for topping

Green onions, for topping

Heat olive oil in stockpot. Add garlic, onions, & cauliflower til onions are translucent. Add stock, heavy cream, salt, pepper, & chopped cooked bacon. Heat to boiling then serve in bowls with shredded cheese and green onions.

Chicken Fajita Tortilla Soup

Ingredients:

2 Tbsp avocado oil

1.5-2 lbs chicken tenders, diced

1 large onion, thin sliced

2 cloves garlic, chopped

1 large bell pepper, thin sliced

1 large jalapeño, sliced

1 Tbsp Thyme

1/2 Tbsp whole coriander

Salt & pepper, to taste

1 mango, diced

2 (4 Oz) cans green chilies

3 quarts chicken stock

Cilantro

3 avocados, diced

1 lime

Green onions, chopped

Pepperjack or cheddar cheese, shredded

Tortilla chips

1. Heat 2 Tbsp oil in large stock pot. Add chopped chicken tenders & cook until fully done. Season w salt, pepper, thyme, & coriander.
2. Add garlic, onions, bell pepper, jalapeño, mango, green chilies, & chicken stock. Heat until onions are translucent
3. While soup is heating up, put diced avocados in a small bowl and squeeze lime over it. Put green onions in a small bowl, and chopped cilantro.
4. To assemble: Crush up 5 or so tortilla chips in bottom of bowl. Top with shredded cheese. Ladle soup into your bowl and top it with diced avocados, green onions, and cilantro. Enjoy!

Ingredients:

2 Tbsp avocado oil

4-5 golden beets

4 ribs celery

2 carrots 

1 shallot or onion

1 (32 oz) chicken stock

3 cloves garlic

1 cup Greek yogurt or Spero original cream cheese

green onions, cilantro, and cashews for the top

5 spice

cumin

turmeric

salt

pepper

Heat up your olive oil in a stock pot on the stove top. Add onion, celery, golden beets, carrots, & garlic. Add the box of chicken stock and boil until soft. Blend with an immersion blender or regular blender until smooth. Add Greek yogurt. Add spices to taste then top with green onion, cilantro, cheese, and cashews. (This recipe could be easily made into a vegan version)

🥦Broccoli Cheese Soup Recipe🧀

(This is a family favorite in my house! My daughter asks for it all the time! Sometimes I freeze portions in a muffin tin then pop them in a baggie to quickly make small portions for her when she asks.)

Ingredients

1 Tbsp butter

2 cloves garlic

1 medium yellow onion, finely chopped (or shallot)

1/4 cup salted butter

1/2 cup all-purpose flour

4 cups chicken broth

4 cups half and half

12 oz fresh broccoli (I use a 12 oz bag of florets) , roughly chopped

2 carrots, peeled and chopped into sticks

1/2 tsp kosher salt

1/4 tsp paprika

1/4 tsp nutmeg

1/4 tsp garlic powder

1/4 tsp cayenne pepper

1/4 tsp black pepper

4 cups cheddar cheese

Instructions

• Add 1 Tbsp butter to dutch oven and heat over MED heat.  Add chopped onion and garlic and saute until onions are soft and translucent, about 2-3 minutes.  Add 1/4 cup butter to dutch oven, still over MED heat. When melted, add flour and whisk together. Cook mixture about 1 minute, whisking often.
• Slowly pour in the chicken broth, whisking as you pour.  Continue with  half and half, pouring slowly and whisking as your pour.  
• Let broth/half and half mixture cook for a minute or two, whisking often, making sure no flour lumps remain.
• Add broccoli and carrots and stir to combine.  Add paprika, nutmeg, garlic powder, cayenne, salt and pepper, stir.  Reduce heat to LOW/MED LOW and simmer about 10-15 minutes or until thickened and broccoli/carrots are fork tender.  If soup gets too thick for your liking, add a splash of chicken broth or half and half to loosen it up.