Category Archives: Soups

Soup Recipes

Beef Stew

The Ingredients:

1 1/2 lbs Beef steak or Stew meat, cut into cubes  (I had 27.5 oz)

10 oz. Green Bans, fresh, cut in thirds

5 Green Onions/Scallions (2.8 oz)

1 small Onion, chopped (5.1 oz)

5 stalks Celery, chopped (6.8 oz)

6 small Turnips, peeled and chopped into large pieces (22.7 oz)

4 c. Beef Broth

2 tsp. Salt

1 tsp. black Pepper

1 tsp. Oregano, dried leaves

1/2 tsp. Thyme, dried

1 Bay leaf

3 c. Cauliflower, cook it and mash it

What to Do:

Put everything except cauliflower into a large crock pot, cover and cook on low for 10 hours.

After cooking is done, stir in the mashed cauliflower and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 720 mg     Fat: 15.41 g     Total Carbs: 10.69 g     Fiber: 3.7 g     NetCarbs: 6.99 g     Veggie Net Carbs: 6.5 g     Protein: 17.16 g     Calories: 247

Asian Cabbage Soup

The Ingredients:

1 small-med head of Cabbage, sliced or chopped (23.7 oz)

4 stalks Celery, diced (7.2 oz)

2 med. Zucchini, diced (14 oz)

4 clumps of Oyster Mushrooms, woody stems removed (7.6 oz)

7 Green Onions/Scallions, sliced (2.8 oz)

10 c. Chicken Stock

2 Tbsp Sesame Oil

1 tsp Minced Garlic

1 tsp. Ground ginger Paste

1 Tbsp Soy Sauce

What to Do:

Bring Chicken Stock, garlic, ginger, sesame oil to a boil over high heat in a large pot.

Add celery, cover, reduce heat to med-high and cook for about 4 minutes.

Add Zucchini and mushrooms, cover, return to boil and cook for 2 minutes.

Add Cabbage and scallions, cover, return to boil and cook for 10-15 minutes.

Remove from heat, stir in soy sauce and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 638 mg      Fat: 3.02 g     Total Carbs: 8.88 g     Fiber: 3.1 g     NetCarbs: 5.78 g     Veggie Net carbs: 4.6 g     Protein: 6.55 g     Calories: 81


Cajun Gumbo

This recipe is a time consumer. Takes all in all about 2 hours start to finish, but anything really wonderful takes time to slow cook, it’s worth the time and effort. Makes a very large pot of gumbo that freezes really well. Take a Sunday and get to cooking, you will lots of leftovers for a quick easy meal later. 🙂

The Ingredients:

1/2 c. Butter

2 lbs. Johnsonville Hot Italian Sausage

1 lb Hillshire Farms Smoked Sausage link, sliced in half lengthwise & chopped

1 lb Farmland Cubed Ham

1 lb Chicken, cooked and chopped

12 c. Chicken Stock

24 oz. Okra (I use frozen chopped Okra)

3 Green Bell Peppers, seeded and chopped (I got 33 oz)

2 sm-med Onions, chopped (12 oz)

5 Green Onions/Scallions, sliced (2.3 oz)

8 stalks Celery, sliced (12 oz)

2 tsp Minced Garlic

7 oz can Diced Green Chiles

6 oz can Tomato Paste

10.75 oz can Tomato Puree

28 oz can Diced Tomatoes, do not drain

1/2 tsp Thyme

1/2 tsp Tarragon

3/4 tsp Oregano

1/2 tsp Basil, dried

1 Tbsp Cumin, ground

1 Tbsp Salt

1 tsp Black Pepper

What to Do:

Melt butter over med-high heat in large stockpot, add ground sausage and cook until until browned and crumbly.

Add smoked sausage and ham and stir well, cook for a few minutes just to heat through.

Add everything EXCEPT Okra and cooked chicken to the stockpot and stir well to combine, increase heat to high and bring to boil.

Cover, reduce heat to med-low and cook for an hour stirring occasionally.

Remove lid, add Okra and cooked chicken to the pot, stir well to combine, increase heat to med-high and bring to a simmer, cover and cook for about 20 minutes, stirring occasionally.

Remove from heat, stir and serve.

If you like spicy, add red pepper flakes and/or your favorite hot sauce. This recipe can easily be changed to a seafood gumbo but omitting any of the proteins and adding crab, shrimp, oysters, etc. Or simply add them to this recipe also.  Seafood, however, would need to be added at the end of the cooking time along with the Okra.

Makes 34 – 8 oz bowls or 17 – 16 oz bowls, nutritional info below reflects the 8 oz bowl.

Nutritional Info:     Sodium: 1024 mg     Fat: 11.94 g     Total Carbs: 9.74 g     Fiber: 2.7 g     Net Carbs: 7.04 g     Veggie Net Carbs: 4.78 g     Protein: 11.85 g     Calories: 192

Ratios:     Carbs: 20%     Fat: 56%     Protein: 24%

Thai Red Curry

The Ingredients:

2 cans Unsweetened Coconut Milk

2 c. Chicken Stock

4 sm. cans Straw Mushrooms, drained

5 oz drained weight of canned Bamboo Shoots

8 oz can Water Chestnuts, 5 oz drained weight

14 oz can Bean Sprouts, drained

5 Tbsp Thai Kitchen Red Curry Paste

3 Tbsp Fish Sauce

1 Tbsp Basil, dried

4 packets of Splenda

What to Do:

In a decent sized pan or pot, pour in coconut milk and stock, add basil, fish sauce, splenda and curry paste ans whisk well to combine. Bring to a boil over med-high heat and cook for about 5 minutes stirring often.

Add veggies and return to boil, cook for another 5 minutes stirring often, remove from heat and serve.

Makes 8 servings

I made this recipe vegetarian so you may add whatever protein you like to each bowl for variety. I add things like shrimp, scallops, crab or chicken to different bowls for different flavors. Also, you may add additional veggies as I have done in the past such as: zucchini, sugar snap peas, broccoli, bok choy, etc.

I have it pictured here with cooked shrimp on top.

Nutritional Info for curry without the protein added is:

Sodium: 1052 mg     Fat: 14.15 g     Total Carbs: 10.74 g     Fiber: 2.1 g                   Net Carbs: 8.64 g     Veggie Net Carbs: 3.06 g     Protein: 4.98 g     Calories: 198

Ratios:    Carbs: 22%     Fat: 64%     Protein: 14%

Spinach & Mushroom Egg Drop Soup

The Ingredients:

9 c. Chicken Stock

4 oz. Spinach leaves

4.4 oz. White Mushrooms, sliced

4 Tbsp. Soy Sauce

6-8 drops EZ Sweets

1 tsp. Garlic Powder

1 Tbsp Minced Onions, dried

1 Tbsp. Chives, dried

4 large Eggs, whisked well

What to Do:

In large soup pan, bring chicken stock to a boil over med-high heat, add spices and mushrooms and cook for about 4 or 5 minutes, add spinach and cook until wilted. Stirring soup in one direction only, slowly add eggs, making sure to only stir in one direction. Remove from heat and serve!
Makes 6 servings at approx 13 oz ea.

Nutrition Information:

Sodium:  1429 mg   Fat:  3.47g   Total Carbs:  4.99g   Net Carbs:  4.09g          Fiber:  0.9g   Protein:  12.21g   Veggie Net Carbs:  1.36g   Calories: 98

Ratios:     Carbs:  20%   Fat:  32%   Protein:  48%

Clam Chowder



2 small Onions, diced (12 oz)

1 bunch Celery Hearts, chopped (7.7 oz.)

8 Green Onions/Scallions, chopped (1.7 oz)

3 – 6.5 oz cans Chopped Clams, drained, juice reserved

2 – 8 oz. Bottles Clam Juice

8 Tbsp. Unsalted Butter

3 small Turnips, peeled & cut into chunks (17.7 oz)

4 oz. Sharp Cheddar Cheese, shredded

1 c. Heavy Whipping Cream

1/2 tsp. White Pepper

1 tsp. Dill, dried

2 Tbsp. Parsley, dried

8 slices Bacon, cut into 1/2″ pieces

12 oz. bag Frozen Cauliflower, cooked and mashed

What to Do:

Fry bacon in large stockpot over Med-high heat until crisp, remove bacon and set aside.

Reduce heat to medium, add butter, melt and add onions and celery and saute for 5 minutes, add clam juice and bring to boil over med-high heat.

Add turnips and spices, return to boil and reduce to medium heat, cover and cook for 10 minutes.

Remove lid, add clams, green onions, bacon bits, cheese and cream, stir well until cheese is melted, stir in mashed cauliflower.

Makes 8 servings

Sodium: 592mg     Fat: 33.47g     Fiber: 3.3g     Net Carbs: 11.31g           VeggieNet Carbs: 7.43g     Protein: 12.8g     Calories: 410

Ratios:   Carbohydrate: 15%     Fat: 73%     Protein: 12%

I made this again tonight but added a block of cream cheese into the cauliflower mashed and I love the results. Updated 2-7-2016

Turnip Leek Soup


The Ingredients:

30 oz Turnips (6 small-medium sized) peeled and cubed

2.5 oz Leek (1 leek) sliced in half lengthwise and sliced thin, cleaned

1.2 oz. Scallions/Green Onions (4 scallions, whites and greens) chopped

3.6 oz. Sweet Onions (1/2 med.onion) diced

4 Tbsp. Butter

5.5 c. Chicken Stock

4 cloves Garlic, pressed through a garlic press

1/2 tsp. White Pepper

2 tsp. coarse Salt

1/4 c. Heavy Whipping Cream

What to Do:

Melt butter over medium high heat in stockpot and add onions, scallions, leeks, garlic, salt & pepper. Stir very well and saute for about 3 minutes until softened and stir in chicken stock.

Bring pot to a boil and add the turnip. Return to boil, cover, reduce heat to medium and cook for 15 minutes until turnips are tender.

Remove from heat and blend entire mixture with an immersion blender until smooth. If using an electric blender, do in batches and return to pot.

Stir in cream and mix thoroughly. Enjoy.

My daughter who always says she doesn’t like soup devoured this.
Update 2-7-2016, made this again and still a hit with the daughter, this time her boyfriend loved it too! Hearty thick texture, so much flavor!

Makes 7 servings (10 oz bowls)

Nutritional Information:

Ratios:    Carbs 29%    Fat 62%    Protein 9%

Sodium: 1087mg     Fat: 12.48g     Fiber: 2.7g     Net Carbs: 10.62      VeggieNC: 8.6     Protein: 4.79g     Calories: 181

Broccoli & Cheese Soup

Restaurant Style Broccoli & Cheese soup


12 oz. pkg. fresh Broccoli Florets

13 oz. (1 large) Sweet Onion, diced

12 oz. pkg. Cauliflower, frozen

2 tsp. Bacon grease

5 c. chicken stock or broth

1/2 c. Heavy whipping cream

10 oz. White Chedder cheese, sliced, diced or shredded

8 oz. Sharp Chedder cheese, shredded

6 oz. Cream Cheese, softened

2 tsp. coarse Kosher salt

1 tsp. White Pepper

1 tsp. Garlic Powder

What to do:

Cook cauliflower in covered pan in 1-2″ water for about 10 minutes until nice and soft, set aside.

Saute diced onion in bacon grease in a large stockpot for about 5 minutes over med-high heat until soft

Add 3 cups Chicken stock to onions and bring to a boil. Add broccoli, cover and cook for about 8 minutes stirring occasionally, remove from heat and remove 1/2 the mixture to a bowl and set aside.

Drain cauliflower and add to stockpot along with the 2 reserved cups of chicken stock. Using an immersion blender, blend the mixture in the stockpot until nice and smooth. (if you are using an electric blender, do in 2 batches if it will not fit into your blender)

Put reserved broccoli mixture back into stockpot and add the salt, pepper and garlic powder, stir and bring almost back to a boil.

Reduce heat to medium and stir in heavy cream and cream cheese and stir until smooth.  Add both Sharp and White cheeses and stir constantly until melted.

Makes 10 servings at approx. 9.5 ounces ea.    Reheats well and freezes well.

Ratios:  Carb: 10%   Protein: 20%   Fat: 70%

Calories: 355             Fat: 27.64 g.             Net Carbs: 7.12       Fiber: 2.1 g.

Veggie net carbs: 4.64 Vnc          Protein: 18.35 g.