Soup Recipes
Sausage, Kale & Sweet Potato Soup
Lindsey Bomgren
Ingredients
- 2 teaspoons olive oil
- 1 lb. of sausage (Italian or pork sausage)
- ½ white onion, diced
- 1 teaspoon garlic powder or chopped fresh garlic
- 1 tablespoon Italian seasoning
- Salt and pepper (to taste)
- 2 medium sweet potatoes, peeled and chopped into 1-inch pieces
- 4 cups chicken bone broth or chicken stock
- 1 bunch of kale (Lindsey prefers curly kale)
Instructions
- Heat a Dutch oven or soup pot to medium heat and add 2 teaspoons of olive oil. Add sausage to the pot.
- Toss and cook until lightly golden brown, then add the onions, garlic powder and Italian seasoning. Toss and cook for 2-3 minutes. Taste and season with salt and pepper as needed.
- Add sweet potato and chicken stock. Season with salt and pepper.
- Bring to a boil, cover and simmer for about 15 minutes, until potatoes are tender.
- Add chopped kale and cook until wilted, about 2-3 minutes.
- Serve hot with grated Parmesan cheese as desired.
Wild Rice Soup
Kathy Oberstar
Ingredients
- 2 tablespoons butter
- 1 large onion, chopped
- 4-5 large carrots, chopped
- 3-5 stalks celery, chopped
- 2 teaspoons garlic, minced
- 3 cubes chicken bouillon
- 8-10 cups chicken or turkey stock (homemade stock from smoked turkey is best, but any kind works)
- ½ lb. wild rice; cooked according to package directions (Kathy cooks an entire 1 lb package and then puts ½ in her soup and freezes the other half for her next batch of soup)
- 2-4 cups diced turkey, chicken or ham (Leftover smoked turkey pieces are Kathy’s favorite, but she often uses 2 cans of canned chicken from Sam’s Club.)
- 2-4 cups milk/cream (Kathy usually uses mostly whole milk plus a splash of half & half.)
- Black pepper
- White pepper
- Dash salt substitute
- 2-4 heaping tablespoons cornstarch (you can substitute flour for cornstarch, but then the soup is not gluten-free)
Instructions
- In a large stockpot, melt butter, add vegetables and bouillon cubes. Cook until onions are translucent.
- Add stock, bring to a boil and cook until veggies are tender.
- Add in wild rice, meat, milk/cream. As I add in the milk/cream I watch to make sure I don’t thin out the soup too much (you don’t want the veggies, rice & meat swimming in too much broth.)
- Heat back up to just below boiling.
- Add spices to taste.
- In a small bowl or cup, mix cornstarch with just enough cold water or cold milk to make a slurry.
- Pour cornstarch slurry into soup while stirring constantly.
- Bring soup back up to a boil for 2-4 minutes to thicken while stirring frequently. If the soup is still too thin, add in more cornstarch slurry and cook to thicken again.
- You can keep the soup on the stove at a simmer for up to an hour or so if needed/desired (but the veggies will get softer.)
Note from Kathy: Soup will keep in the fridge for several days; I think the soup tastes best on the second day after it has sat in the fridge overnight. You can freeze it for several
Tips to make this lower-fat
- Instead of sautéing the vegetables in butter, use non-stick spray.
- Use a fat-free broth.
- Use skim milk instead of milk/cream.
- You may need extra cornstarch to achieve a thicker texture with these changes.
Tips to make a decadent, rich soup:
- Use extra butter for sauteing the vegetables.
- Use whipping cream or half-and-half instead of the milk/cream mix.
- You will want to use enough cornstarch to absorb any oil that separates out of the soup while cooking. This can make it super rich and thick.
Gigi’s Chicken Chili
Derek & Alesha Baerenwald
Ingredients
- 1 Rotisserie Chicken, diced or shredded
- 2 large cans Great Northern White Beans or equivalent (drained)
- 1 jar of medium salsa (15 – 18 oz)
- 24 oz. chicken broth (or to desired consistency)
- 2 small cans diced green chiles
- 1 1/2 cups frozen corn (or more if you like it!)
- 1 tablespoon ground cumin
- 2-3 garlic cloves, crushed (add more to your taste)
- You can also add ancho chili powder and chipotle and adobo sauce to desired spiciness.
Instructions
- Mix all ingredients in a large pot or crockpot and simmer until thoroughly heated.
- Serve with sour cream, cheese and chips.
Gigi’s Chicken Chili tastes great immediately or the next day
Taco Soup
Ben & Molly Schrade
Ingredients
- 1-2 Ibs. ground beef
- 1 jar salsa (intensity your choice)
- 1 pkg. Lipton onion soup mix
- 32 oz. beef broth
- 1 can corn with juice
- 1 can diced tomatoes
- 1 can black beans
- 1 beef flavor boost (optional)
Instructions
- Brown ground beef & drain.
- In a large pot, add ground beef and all remaining ingredients.
- Serve with sour cream & tortilla chips.
Beef Barley Soup
Abby & Jay Brown
Ingredients
- 1 lb.ground beef
- 1 chopped white onion
- 1 cup chopped celery
- 1 cup chopped carrot
- 15 oz. can diced tomatoes (plus juice)
- 1 can beef consume
- 6 tablespoons ketchup
- 1/4-1/2 cup pearl barley
- 1 bay leaf
- 2 teaspoons Lawry’s seasoning
- 4 cups water
Instructions
- Brown ground beef and onion until ground beef is cooked through and onion is soft.
- Add all remaining ingredients to the pot and simmer for 1 hour.
Sausage & Potato Soup (gluten-free, dairy-free)
Brianna Kragh
Ingredients
- 1 lb. ground sweet Italian sausage
- 1 yellow onion, diced
- 2 ribs of celery, diced
- 5 carrots, diced (can substitute bell peppers, green beans or other veggies)
- 3-6 cloves of fresh garlic, minced
- Olive oil for cooking
- 2 tablespoons butter or ghee (use coconut oil if dairy-free)
- 3 tablespoons flour (use arrowroot powder or tapioca starch for gluten-free)
- 5 cups chicken broth
- 1 cup full-fat coconut milk or coconut cream
- 1 lb. yellow or red potatoes, cut into 1-inch chunks
- 1 tablespoon Italian seasoning
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- In a Dutch oven or stockpot, cook diced onion, celery and carrots in oil until they soften. Add garlic and cook another 1-2 min.
- Add Italian sausage, breaking it up as you cook.
- Add seasonings.
- Once sausage is cooked through, move everything to one side of the pan to make an open space. Add butter or coconut oil to the open space, then add flour and mix to form a roux (this will thicken the soup).
- Add broth slowly and stir everything together, scraping the bottom of the pot.
- Add potato chunks and simmer about 20 minutes or until the potatoes are soft.
- Add coconut milk and cook for another few minutes.
- Add more salt and pepper to taste.
French Carrot Soup
Kathryn Welbourn
Ingredients
- 1 lb. carrots
- 1 lb. potatoes (baby reds make a smoother soup; brown makes a thicker, starchier soup)
- 4 tablespoons butter
- 1/2 cup rough chop onion
- 5 cups chicken broth
- 3 bay Leaves
- 1 tablespoon Worcestershire sauce
- 1/2 teaspoon sugar
- Salt (to taste)
- Pepper (either red crushed pepper and/or fresh ground black pepper; season to taste)
- 1/2 teaspoon cilantro (optional)
- 1 1/2 teaspoon cumin (optional)
- 1/2 teaspoon saffron (optional)
- 1 1/2-2 cups heavy cream
- Grated extra sharp cheddar cheese as garnish
Instructions
- Heat butter in large pot or Dutch oven, add onion and cook briefly. Add broth and heat through.
- Meanwhile, wash and scrub carrots and potatoes (do not peel). Cut carrots into rounds and cube potatoes; add to broth and bring to a boil.
- Reduce heat, add bay Leaves, Worcestershire sauce, sugar, salt, pepper and seasonings (all to taste).
- Simmer on medium-low for approximately 30 minutes or until carrots and potatoes are very tender and break apart with a fork.
- Using an immersion blender or blender, purée until smooth. (If you prefer, you could use a potato masher for a chunky soup.)
- Return soup to pot/Dutch oven if needed.
- Add cream and heat until warm.
- When serving, garnish with sharp cheddar cheese.
Comforting Chicken Noodle Soup
Katie Weisman
Ingredients
- 1/2 medium yellow onion, chopped
- 2 ribs celery, finely chopped
- 2 medium carrots, peeled and finely chopped
- 2 tablespoons butter
- 1/4 cup all-purpose flour
- 4 cups chicken broth
- 1 lb. boneless, skinless chicken breasts
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 bay leaf
- 1 cup heavy cream
- 2 cups uncooked wide egg noodles
- Salt and ground black pepper (to taste)
Instructions
- In a large pot or Dutch oven, melt butter over medium-high heat. Once it’s melted, add onion, celery and carrots. Cook them for about 5-7 minutes, stirring occasionally, until tender.
- Add minced garlic and let cook for another minute.
- Sprinkle flour and stir, coating all veggies and cooking flour for a minute or two.
- Slowly pour in chicken broth while stirring to keep things smooth.
- Add chicken breasts, thyme, rosemary and bay leaf. Turn heat up to bring to a boil. Cover pot with the lid slightly ajar.
- Turn heat down to let it gently simmer for 15-20 minutes or until chicken is cooked through.
- Remove cooked chicken and cube or shred it. While cutting/shredding chicken, add noodles to pot and cook. When finished preparing chicken, return to pot.
- Add heavy whipping cream. Once soup is hot, turn heat down so cream does not curdle.
- Season with salt and pepper to taste. If soup is too thick, add more stock to preference. You can also add a chicken bouillon cube to add more depth.
The Real Food Dietitians Slow Cooker White Chicken Chili
Megan Nickel
Ingredients
- 1 1/2 lbs. boneless, skinless chicken breasts or thighs
- 1 tablespoon avocado oil or olive oil
- 1 medium yellow onion, diced
- 1 medium bell pepper, diced (any color)
- 1 small jalapeño, seeds and membranes removed, finely diced
- 6 garlic cloves, minced
- 2 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 tablespoon chili powder
- 1 teaspoon fine salt, plus more to taste
- 1/2 teaspoon black pepper
- 1 1/2-2 cups chicken broth
- 1 (14 oz.) can full-fat coconut milk
- Juice of half a lime
- 1/2 cup chopped fresh cilantro
- 1 (14 oz) can white beans, drained and rinsed (optional)
Instructions
- Add onion, peppers, garlic and spices to the bottom of a slow cooker. Arrange chicken on top of the vegetables in a single layer.
- Add broth and place lid on the slow cooker.
- Set heat to low and cook 5-6 hours or until chicken is done and vegetables are tender.
- Remove chicken from slow cooker and shred.
- Return shredded chicken to slow cooker.
- Turn heat to high. Add coconut milk and stir.
- Add beans, if using. Replace lid and continue heating for an additional 15 minutes.
- Stir in lime juice and fresh cilantro.
- Taste and adjust seasonings as desired.
- Serve garnished with chopped cilantro and lime wedges, if desired.
Copycat Panera Break Chicken Noodle Soup
Sarah Carlson (from eatingonadime.com)
Ingredients
- 2 boneless, skinless chicken breasts
- 4 cups chicken broth
- 2 cups water (may need to add more)
- 1 tablespoon olive oil (can use avocado oil)
- 4 carrots, peeled and diced
- 2 stalks of celery, diced
- 1/2 onion, diced
- 1 teaspoon thyme
- 1 bay leaf
- 1 teaspoon garlic salt
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 cups egg noodles
Instructions
- Heat olive oil in a large stock pot over medium heat. Add carrots, celery and onion.
- Sauté for 3-5 minutes until vegetables are soft.
- Add chicken, chicken broth and water to pot.
- Stir in seasonings.
- Bring to boil. Cover and reduce heat to medium-low and cook until chicken is thoroughly cooked (approximately 15-20 minutes).
- Remove chicken and shred. Return chicken to pot once shredded.
- Add uncooked egg noodles and cook until noodles are tender.
- Remove bay leaf.
- Season with salt and pepper to taste.
Taco Soup
Ann Schaber
Ingredients
- 5 lb. ground beef
- 1 can kidney beans, undrained
- 2 cans ranch or chili-style beans, undrained
- 1 can hominy, undrained
- 1 can Ro-Tel tomatoes with green chilis, undrained
- 2 cups water
- 1 package taco seasoning, 1.5 oz
- 1 package Hidden Valley Ranch dry ingredients, 1.5 oz
- Chopped avocado, sour cream, grated Monterey Jack cheese, crumbled corn chips (optional)
Instructions
- Brown and drain ground beef.
- Combine ground beef with remaining ingredients in a large pot. Simmer 1 hour.
- Ladle into bowls and serve with choice of toppings.