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Soup Recipes

10-Minute Onion Soup

By Robert Sturm, master chef, www.robertfood.com

Ingredients:

  • 1 TB Olive Oil
  • ½ tsp. Garlic, chopped
  • 2 Cups Sweet Onion, julienne (2 onions)
  • ½ tsp. Thyme, fresh
  • 1 ea. Bay Leaf
  • 1 Cup Beef Broth
  • 1 Cup Chicken Broth
  • ¼ tsp. All Purpose Seasoning
  • TT Nutmeg, ground
  • 1 tsp. Parsley, chopped

Preparation

Sauté garlic and onions till brown. Add thyme and bay. Sauté for 1 minute. Add beef and chicken broths. Bring to a boil. Simmer 5 minutes. Season with all-purpose seasoning and nutmeg. Top with parsley.

Cup of Chicken Broth

Cup of Chicken Broth

From the book "Man Can Cook" By Robert Sturm

Ingredients:

  • 1 Cup Chicken Stock (see RobertFood.com)
  • 1 tsp. Gelatin, Knox

Preparation:

Heat chicken stock. Dissolve gelatin in stock. Pour into cup.

Creamy Chickpea Soup

This easy, quick, creamy soup contains no cream, just puréed chickpeas, which lend a smooth richness of their own. The soup thickens as it sets, so you may need to add a little water when reheating.

Ingredients:
  • 6 tablespoons extra-virgin olive oil
  • 1/4 cup minced shallots
  • 1/4 cup minced celery
  • 2 teaspoons minced garlic (1 medium clove)
  • 1/2 teaspoon minced rosemary
  • 4 cups low-sodium organic vegetable or chicken broth
  • 2 (15-ounce) low-sodium cans or 3 cups cooked chickpeas, drained and rinsed
  • 1 tablespoon low-sodium tomato paste
  • 1/2 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons snipped chives

Preparation:

  1. Heat the extra-virgin olive oil in a medium saucepan over medium-high heat.
  2. Add the shallots and celery and cook for about 3 minutes, until the vegetables begin to soften. Add the garlic and rosemary and cook 30 seconds. Add the broth, chickpeas, tomato paste, salt, and pepper. Bring the soup to a simmer. Cook, uncovered, over medium-low heat for 10 to 15 minutes, until the chickpeas are soft.
  3. When the soup is finished cooking, remove it from the heat and let cool slightly.
  4. Purée the soup in batches in a blender, returning the batches to a large saucepan.
  5. If the soup is too thick, add a little water. Serve garnished with the snipped chives.

Nutritional Analysis

Per 1 1/8-cup serving: 395 Calories, 24 g Fat, 3. 0 g Sat, 0 mg Chol, 8 g Fiber, 10 g Protein, 37 g Carb, 506 mg Sodium
  • Gluten Free
  • Dairy Free
  • Vegetarian (with vegetable broth)
  • Egg Free
  • Serves 4
  • Serving size: 1 1/8 cups
  • Yield: 4 1/2 cups
  • Prep time: 15 minutes
  • Cook time: 20 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Lasagna Soup

Ingredients:

  • 2 lbs. lean turkey or chicken Italian sausage
  • 1 large yellow onion, chopped
  • 1 bunch fresh kale, chopped
  • 2 medium zucchini, chopped in bite-sized pieces
  • 2 large cans (28-32 oz.) diced tomatoes (or instead of cans look for those in aseptic packages)
  • 1 large can tomato sauce (or 28-32 oz. aseptic pkg.)
  • 1 32 oz. carton beef broth
  • 3 cups water
  • 1/4 cup 2% milk (or half and half)
  • 4 cloves fresh garlic, minced
  • 1 1/2 T. dried basil
  • 1 1/2 T. dried oregano
  • 1 t. salt
  • 2 t. dried thyme
  • 4 cups organic brown rice gluten-free pasta (elbow, spiral, or bowtie shaped)
  • 1/2 cup parmesan cheese, grated
  • *Optional for garnish: 2 cups mozzarella cheese, finely shredded

Preparation:

Brown the sausage in soup pot; drain. Add onions, diced tomatoes, and tomato sauce. Stir in beef broth, water, and spices. Bring to boil; reduce to simmer for one hour or longer. Return soup mixture to a boil. Add the kale, zucchini, and pasta; reduce heat to simmer and cook until pasta is tender (about 15 min.). Remove from heat and stir in the parmesan cheese and milk (after warming slightly so as not to curdle).

*Garnish each bowl with mozzarella cheese if desired.

Lentil Soup

Earthy, satisfying, and hearty enough for a main course, thick, rich lentil soup is perfect for a cold winter day. If the soup becomes too thick, thin with a little water, chicken or vegetable stock, or broth.

Ingredients:
  • 3 tablespoons extra-virgin olive oil
  • 1/2 cup diced leek (1 1/2 ounces)
  • 1/4 cup minced shallots (about 1 ounce)
  • 1/2 teaspoon minced garlic
  • 1 cup diced carrots (about 1 large carrot)
  • 1/2 cup diced celery
  • 1/2 cup celery leaves
  • 1 (15-ounce) can chopped tomatoes (about 1 1/2 cups)
  • 1/2 pound (2 cups) French green lentils, rinsed and picked over
  • 5 cups organic low-sodium chicken or vegetable stock
  • 1 multibranch sprig of thyme
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

Preparation:

  1. Heat the extra-virgin olive oil in a large saucepan over medium-high heat. Add the leek, shallots, and garlic. Cook, stirring, for about 3 minutes, until the shallots are translucent. Add the carrot, celery, and celery leaves. Cook for about 3 minutes, until the celery is softened.
  2. Add the tomatoes, lentils, stock or broth, thyme, salt, and pepper. Bring to a simmer and cook, uncovered, until the lentils are soft, about 1 hour and 15 minutes. The cooking time of the lentils may vary. Remove the thyme sprig before serving.

Nutritional Analysis

Per 1-cup serving: 332 Calories, 10 g Fat, 2. 0 g Sat, 7 mg Chol, 11 g Fiber, 19 g Protein, 43 g Carb, 593 mg Sodium
  • Gluten Free
  • Dairy Free
  • Vegetarian (with vegetable stock)
  • Egg Free
  • Serves 6
  • Serving size: 1 cup
  • Yield: 6 cups
  • Prep time: 25 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Life Enhancing Lentil Soup

Ingredients:
  • ¼ Cup vegetable broth for sautéing vegetables, or 1 Tbsp refined coconut oil
  • 4 Celery Stalks, cut into ½ inch pieces
  • 1 Carrot, cut into ½ inch pieces
  • 1 Red Bell Pepper, chopped
  • 2 Onions, chopped
  • 2 garlic cloves, minced
  • 6 Cups Water
  • 6 Cups Vegetable Broth
  • 2 Cups red lentils
  • ¼ Cup brown rice
  • 1Tbsp fresh marjoram, finely chopped (optional)
  • 1 Tbsp fresh sage, finely chopped (optional)
  • optional 1 tsp garlic salt (or to taste)
  • ½ tsp curry powder
  • ½ tsp ground cumin
  • 1 Tbsp lemon pepper
  • 1 tsp pepper
  • 1 Tbsp fresh lemon juice

Preparation:

  1. In a large soup pot, heat vegetable broth (preferably) or refined coconut oil. Sauté celery, carrot, peppers, onion, and garlic for about 5 minutes.
  2. Add water and vegetable broth to pot. Stir in lentils and rice. Cover and bring to a boil. Reduce heat and simmer, stirring occasionally for about 25 minutes.
  3. Stir in herbs, garlic salt, curry, cumin, lemon pepper, and pepper. Simmer uncovered for about 20 minutes, or until lentils fall apart and mixture thickens.
  4. Stir in lemon juice.
  5. Ladle into soup bowls.

8 servings

Nutritional Analysis

Per serving: 212 Calories, 37g Carbohydrates, 0g Saturated Fat, 562mg sodium, 14g protein, 1g Fat, 0mg Cholesterol, 9g Fiber

Recipe from "Change Your Brain, Change Your Body" Cookbook, by Dr. Daniel Amen

Roasted Tomato Soup

This stunning, bright red-orange soup is thick and rich, with a slight smokiness from the roasted tomatoes and the paprika. If canned fire-roasted tomatoes are not available, substitute traditional canned whole tomatoes. The soup will be just as tasty, but not as smoky in flavor. Double-concentrated tomato paste is sold in a tube; if not available, substitute double the quantity of regular tomato paste.

Ingredients:
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped shallots
  • 1 medium clove garlic, chopped
  • 1 (28-ounce) can fire-roasted whole tomatoes, chopped
  • 2 cups low-sodium organic chicken or vegetable broth
  • 1 tablespoon double-concentrated tomato paste or 2 tablespoons regular tomato paste
  • 1/2 teaspoon freshly ground black pepper
  • Pinch of ground red pepper
  • 1/4–1/2 teaspoon smoked Spanish paprika
  • 1 small sprig of thyme
  • 1/2 cup packed fresh basil leaves plus additional leaves for garnish

Preparation:

  1. Heat the extra-virgin olive oil in a soup pot over medium heat. Add the shallots and cook for 3 to 5 minutes, until translucent. Add the garlic and cook until softened and fragrant, about 1 minute.
  2. Stir in the tomatoes, broth, tomato paste, black pepper, red pepper, paprika, and thyme. Bring to a boil, reduce to a simmer, and cook for 35 minutes. Stir in the fresh basil leaves and simmer for 10 minutes. Remove from the heat and let cool slightly.
  3. Purée the soup in a blender, in batches, returning the puréed soup to a large saucepan. Gently warm the soup if necessary before serving, garnished with the additional basil leaves.

Nutritional Analysis

Per 1-cup serving: 170 Calories, 7 g Fat, 1. 2 g Sat, 3 mg Chol, 2 g Fiber, 6 g Protein, 21 g Carb, 518 mg
  • Gluten Free
  • Dairy Free
  • Vegetarian (with vegetable broth)
  • Egg Free
  • Serves 4
  • Serving size: 1 cup
  • Yield: 4 cups
  • Prep time: 20 minutes
  • Cook time: 50 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Three Mushroom Soup

Creamy in texture, this soup uses three varieties of mushrooms, which add an earthy depth of flavor..

Ingredients:
  • 2 tablespoons extra-virgin olive oil
  • 1 medium leek, white and light green parts only, thoroughly washed and chopped (about 1 cup)
  • 1/2 cup thinly sliced shallots
  • 1/2 cup sliced celery
  • 1 pound white button mushrooms, stems removed, cleaned and sliced
  • 1/2 pound shiitake mushrooms, stems removed, cleaned and sliced
  • 1/2 pound cremini mushroom, stems removed, cleaned and sliced
  • 1 teaspoon chopped thyme
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 5 cups organic low-sodium chicken or vegetable broth
  • 3 tablespoons minced parsley
  • 2 tablespoons snipped chives

Preparation:

  1. Heat the extra-virgin olive oil in a large pan over medium heat. Add the leek, shallots, and celery and cook, stirring occasionally, for about 10 minutes, until softened. Add the mushrooms, thyme, salt, and pepper. Cook for about 10 minutes, until the mushrooms soften. Add the broth, cover the pan, and simmer for 20 minutes.
  2. When the soup is finished cooking, remove it from the heat and cool slightly
  3. Purée the soup in batches in a blender, returning the batches to a large saucepan. Stir in the parsley and gently heat the soup through. Serve garnished with the chives.

Nutritional Analysis

Per 1-cup serving: 93 Calories, 4 g Fat, 0. 8 g Sat, 16 mg Chol, 1 g Fiber, 6 g Protein, 8 g Carb, 278 mg Sodium
  • Gluten Free
  • Dairy Free
  • Vegetarian (with vegetable broth)
  • Egg Free
  • Serves 8
  • Serving size: 1 cup
  • Yield: 8 cups
  • Prep time: 30 minutes
  • Cook time: 45 minutes

Recipe from "UltraMetabolism Cookbook", by Dr. Mark Hyman

Tomato Bisque

By Jenny Ross

Ingredients:

  • 1/4 cup extra virgin olive oil
  • 1/8 cup fresh basil
  • 3 cloves garlic
  • 4 Roma tomato
  • 1 tsp. sea salt
  • 1 Cup Water

Preparation

Combine all ingredients save oil in the blender and blender until well mixed, then add the oil while blending to emulsify the mixture and create nice creamy texture. To enjoy the soup warm add 1 cup hot water to the blender- this soup is excellent hot or cold.

Tomato Bisque

By Jenny Ross

Ingredients:

  • 1/4 cup extra virgin olive oil
  • 1/8 cup fresh basil
  • 3 cloves garlic
  • 4 Roma tomato
  • 1 tsp. sea salt
  • 1 Cup Water

Preparation

Combine all ingredients save oil in the blender and blender until well mixed, then add the oil while blending to emulsify the mixture and create nice creamy texture. To enjoy the soup warm add 1 cup hot water to the blender- this soup is excellent hot or cold.

Turkey Cabbage Wild Rice Soup

Turkey Cabbage Wild Rice Soup

From the book “Man Can Cook” By Robert Sturm

Ingredients

  • 1 Turkey Carcass leftover from Thanksgiving
  • 4 QTs. Water
  • 4 Cups Carrots, medium diced
  • 2 Cups Celery, medium diced
  • 2 Cups Onion, medium diced
  • 2 Cups Corn
  • 1&½  Cups Cabbage, medium diced
  • 4 Cups Tomatoes, medium diced
  • 1 Cup Wild Rice, dry
  • 1 oz. Worcestershire Sauce
  • 1 tsp. Salt or salt Substitute
  • 1 TB. Parsley, fresh chopped
  • 1 TB. Thyme, fresh chopped
  • 2 TB. Hungarian Paprika
  • 2 Bay Leaf
  • ½ tsp. Black Pepper, fresh cracked

Preparation:

Place the turkey carcass into a large soup pot or stock pot and pour in the water; bring to a boil, reduce heat to a simmer, and cook the turkey frame until the remaining meat falls off the bones, about 1 hour. Remove the turkey carcass. Remove and chop any remaining turkey meat. Chop the meat. Reserve. Strain the broth through a fine mesh strainer into a clean soup pot. Add the chopped turkey to the strained broth; bring to a boil, reduce heat, and stir in the carrots, celery, onion, cabbage, tomatoes, corn, wild rice, Worcestershire Sauce, salt, parsley, bay leaf, black pepper, paprika and thyme. Simmer until the vegetables, rice and barley are tender, about 1 more hour. Remove bay leaf before serving.

Zesty 5 Bean Soup

Zesty 5 Bean Soup

From the book “Man Can Cook” By Robert Sturm

Ingredients

  • 1 Cup Onion, small diced
  • 1 Cup Celery, small diced
  • 1 Cup carrot, small diced
  • 1 Cup Yellow Bell Pepper, small diced
  • 1 Cup Tomato, small diced
  • 2 TB. Garlic, minced
  • 2 TB. Serrano Chilies, minced (about 2 chilies)
  • 1 oz. Olive Oil
  • 2 QTs. Chicken Stock (alternative is vegetable stock)
  • 4 each Smoked Ham Hocks or 1 Large Ham Bone (omit for vegetarians)
  • 1 Can (15 oz) Cannelloni Beans, drained and rinsed
  • 1 Can (15 oz) Black Bean, drained and rinsed
  • 1 Can (15 oz) Kidney Beans, drained and rinsed
  • 1 Can (15 oz) Pinto Beans, drained and rinsed
  • 1 Can (15 oz) Red Beans, drained and rinsed
  • 4 TB. Chili Seasoning
  • 2 Cups Cilantro, chopped (stems and leaves)
  • ½ Cup Sweet Onion, minced (for garnish)
  • 6 each Cilantro Sprigs
  • 1 each Lime cut into wedges (optional)
  • ½ Cup Low Fat Sour Cream (optional)
  • 1 Bottle Hot Sauce

Preparation:

In a large pot, sauté onion, celery, carrots, bell pepper, chilies and garlic till tender. About 3 minutes. Add stock and ham hocks. Add beans and chili seasoning. Bring to a boil. Simmer 1 hour. Add cilantro. Stir well. Serve in bowls. Garnish with onions and cilantro sprig.

Serves 6