Picture someone in the middle of a frosty snowstorm. They can’t feel their toes, their teeth are chattering non-stop, and their face is as pale as the underside of your tongue.
Trekking through deep snow, they finally stumble upon a warm cabin. On a table, there’s a hot bowl of soup steaming to the nicks in the wooden ceiling.
One spoonful of that soup instantly warms up our friend, giving new life to each of his thawing extremities. Soup also can provide an abundance of nutritional benefits to your diet, including vitamins, fiber, and protein.
There aren’t many more gratifying food experiences than having hot soup on a chilly day. So today’s recipes are all about concocting your very own soup specialties!
Pumpkin Soup
Ingredients
- 1 tablespoon of coconut oil
- 1 yellow onion, chopped
- 1 teaspoon of garlic, minced
- 1 tablespoon of coconut palm sugar
- ½ of a teaspoon of ground allspice
- ¼ of a teaspoon of crushed red pepper flakes
- 2 (15 oz.) cans of puréed pumpkin
- 2 cups of low sodium vegetable broth
- 1 teaspoon of sea salt
- 1 (14 oz.) can of coconut milk
- Black pepper
- Pepitas and sour cream (for garnish)
Instructions
- Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender (about 10 minutes).
- Add the pumpkin broth and salt. Bring to a boil. Reduce the heat, cover, and simmer for 30 minutes. Use and immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season with salt and pepper to taste. Garnish with pepitas and sour cream. Enjoy!
Nutritional Facts
Servings: 1
Calories: 175
Fat: 13g
Carbohydrates: 13g
Fiber: 5g
Protein: 3g
Homemade Chicken Soup
Ingredients
- 1 tablespoon of coconut oil
- 1 medium organic yellow onion, chopped
- 3 carrots, grated
- 2 celery stalks, finely chopped
- 1 tablespoon of curry powder
- 2 garlic cloves, crushed
- 2 quarts of chicken broth
- 3 cups of diced roasted chicken
- 1 bay leaf
- 1 organic apple, chopped
- 1 dash of salt and pepper
- ½ of a teaspoon of dried thyme
- Zest from 1 lemon
- 2 cups of unsweetened coconut milk
Instructions
- In a large pot over medium heat, melt the coconut oil and add the onion, carrots, and celery. After 5 minutes, add the garlic and curry powder.
- After a couple minutes, add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
- Stir in the coconut milk. Mix in some salt, if desired. Remove the bay leaf and serve.
Nutritional Facts
Servings: 1
Calories: 166
Fat: 5g
Sodium: 175mg
Carbohydrates: 9g
Fiber: 2g
Protein: 19g
Roasted Red Bell Pepper Soup
Ingredients
- 5 red bell peppers, roasted, peeled, and seeded
- 4 cups of chicken broth
- 1 can of coconut milk
- 2 teaspoons of lemon juice
- 1 teaspoon of sea salt
- 1 dash of black pepper
- 1 teaspoon of smoked paprika
- 1 tablespoon of nutritional yeast
Instructions
- Roast the bell peppers on a grill pan. Let them get really blackened. Place them in a closed paper bag for 15 minutes. Peel off the skin, and then remove the seeds and skin.
- Transfer the roasted peppers and the remaining ingredients into a high-speed blender or food processor. Blend until smooth, then heat on the stove. Garnish with a tablespoon of coconut milk and chopped parsley. Enjoy!
Nutritional Facts
Servings: 1
Calories: 151
Fat: 12g
Sodium: 341mg
Carbohydrates: 7g
Fiber: 2g
Protein: 6g
Note: This dish is really delicious chilled too!
