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Healthy and Tasty Soup Recipes!

  • Posted on
  • By Toni Finsterwald, CNFI
  • Posted in Recipes, Soups
Healthy and Tasty Soup Recipes!

With cooler weather headed our way, hopefully, Here are some soup recipes that are both healthy and tasty!

Vegetable Stock

2 Tbsps unrefined coconut oil

5 celery sticks, chopped

4 large brown onions, chopped

2 bay leaves

5 carrots, chopped

1 tsp whole black peppercorns

2 parsnips, chopped

3 liters water

½ tsp. sea salt

 Coco Aminos to taste

Preheat oven to 415 degrees. Heat 2 Tbsps. of oil in a large pan and add onions, carrots and parsnips. Bake for 30 minutes. Transfer vegetables to large heavy-based pan. Add celery, bay leaves, pepper and water. Bring to a boil slowly, reduce heat and simmer uncovered for one hour or until liquid is reduced by half. Strain and discard vegetables. Allow to cool before refrigerating. Remove fat that sits on top. Makes 1.5 liters.


Fast Zucchini Soup

1 onion, finely chopped

4 cups organic vegetable stock

1 oz Kerry Gold  butter

¼ cup heavy whipping cream

4 zucchinis, grated

Sea salt and pepper

2 cloves garlic, crushed

Saute onion in butter in a medium pan. Add zucchini and garlic and stir-fry for 2-3 minutes until the vegetables are soft. Add broth, bring to a boil, reduce heat and simmer, uncovered for 10 minutes. Stir in cream and season to taste. Makes 8 servings.


Slow Cooked Paleo Zucchini Soup

2 Tbsp Extra Virgin olive oil

2 qts water

1 red onion, chopped

2 cups  grass fed sirloin

5 garlic cloves

2 Tbsp dried basil

2 Tbsp black pepper

2 Tbsp parsley

3 cups each celery, zucchini, tomatoes

2 Tbsp thyme

½ cup fresh parsley

Heat the oil and sauté the onion and garlic.

Add sliced sirloin and saute. Add 2 quarts of water or bone broth and bring to a boil. Add  pepper, basil, thyme and dried parsley. Lower the heat and simmer for 1 hour. Add the  celery. Cook on low one more hour. Add the zucchini and cook ½ hour. Add the chopped tomatoes and parsley and heat for 10 minutes.


Slow Cooker Butternut Squash Soup

1 medium organic onion, diced

8 cups of ls vegetable or chicken  stock

2 Tbsps of extra virgin oil or unsalted butter

2 medium butternut squash, peeled, seeded

and diced into 2 inch cubes

2 medium apples, chopped

1 tsp sea salt or kosher  salt

¼ tsp black pepper

 ½ tsp. ground nutmeg

¼ tsp. cayenne pepper

¾ cup coconut milk


In a saute pan heat oil or butter over medium heat. Add onion and cook for 8-10 minutes or soft and fragrant. Add to slow cooker. Add squash and cook for an additional 10 minutes or until squash is soft on the outside. Add apples, broth, salt, pepper, nutmeg, black pepper, and cayenne. Cover and cook on low  for 6-8 hours..Add coconut milk. Puree soup in food processor or immersion blender, working in batches.


Green Pea Soup

1 ½ cup green split peas

2 tsps grated fresh ginger

2 Tbsps oil

5 cups vegetable stock

1 medium onion, finely chopped

2 cups frozen green peas

1 celery stick, finely sliced

Sea salt and fresh ground pepper

1 medium carrot, finely sliced

1 Tbsp chopped fresh mint

1 Tbsp ground cumin

1 Tbsp ground coriander

4 Tbsps plain yogurt or 2 Tbsps of kefir cheese

Soak the peas in cold water for 2 hours. Drain well. Heat oil in a large heavy-based pan and

add onion, celery and carrot. Cook over medium heat for 3 minutes, stirring occasionally until soft but not browned. Stir in cumin, coriander and ginger then cook for 1 minute. Add split peas and stock to pan. Bring to boil; reduce heat to low. Simmer covered for 1 ½ hours, stirring occasionally. Add frozen peas to pan and stir to combine; set aside to cool. When cool, puree soup in batches in a blender or food processor until smooth. Return to pan, gently reheat. Season with salt and pepper. Stir in chopped mint. Serve in bowl with drop of kefir cheese, liquid kefir or plain yogurt.

add onion, celery and carrot. Cook over medium heat for 3 minutes, stirring occasionally until soft but not browned. Stir in cumin, coriander and ginger then cook for 1 minute. Add split peas and stock to pan. Bring to boil; reduce heat to low. Simmer covered for 1 ½ hours, stirring occasionally. Add frozen peas to pan and stir to combine; set aside to cool. When cool, puree soup in batches in a blender or food processor until smooth. Return to pan, gently reheat. Season with salt and pepper. Stir in chopped mint. Serve in bowl with drop of kefir cheese, liquid kefir or plain yogurt.


Spinach and Lentil Soup

2 cups brown lentils

2 cloves garlic, crushed

5 cups water

1 tsp ground cumin

2 tsps olive oil

1 tsp finely grated lemon rind

1 medium onion, finely chopped

2 cups vegetable stock

2 Tbsps finely chopped coriander

20 English spinach leaves, stalks removed and finely shredded

Place the lentils in a large pan with water. Bring to a boil then simmer uncovered for 1 hour. Rinse and drain then set aside. In a separate pan, heat the oil; add onion and garlic. Cook over medium heat until golden. Add lentils, cumin, lemon rind, stock and water to the pan. Simmer uncovered for 15 minutes. Add coriander, stir and serve.


Kale, Cabbage, Sprouted Bean Soup

3 cups kale, chopped

2 cups cabbage, minced

1 cup sprouted beans

1 strip kombu, 6” long

1 ½ onions, minced

1 tsp savory

¼ cup buckwheat miso

5 cups water

Blend all ingredients together until creamy. Serve with Akmak or brown rice crackers. Makes 4-5 servings.



5 inch strip of wakame (sea vegetable)

1 cup of onion, chopped

4 cups filtered water

2 tbsp miso

Garnish with parsley, green onions, ginger or watercress

In a medium to large saucepan, combine water, onions and wakame (soak in water for 10 minutes and chop in 1 inch pieces before adding); simmer for 15-20 minutes or until the ingredients are tender. Remove 1 ½ cups of broth and place into a separate bowl. Let the bowl of broth cool for a few minutes; add miso and mix well. Turn the heat off to the saucepan and add miso broth. Add garnish if desired.


 Pea and Spinach Soup with Coconut Milk

2 large leeks, quartered and sliced (may sub w/ white onion)

1 Tbsp unsalted organic butter

2 Tbsp white or brown basmati rice

1 tsp sea salt or more to taste

2 tsps curry powder

4 sprigs fresh cilantro

4 cups organic vegetable broth

1 ½ to 2 lbs peas (as fresh as possible)

4 cups chopped spinach leaves

7oz coconut milk

White pepper to taste

Melt butter in soup pot over medium heat, stir in rice. Add leeks, salt, curry powder, cilantro and 1 cup of broth. Cook over medium-low heat for 12 minutes. Add the remaining 3 cups of broth, the peas and spinach leaves to the pot. Bring to a boil for 3 minutes, turn off heat and add coconut milk. In a food processor or blender, puree soup. Season with garnish and serve. Makes 6 cups.



 Coconut Chicken Soup

1 clove of garlic, minced

1 medium onion, chopped

1 cup carrots, chopped

1 cup sweet potato, diced into ½ pieces

1 ½ cups organic chicken broth

½ cup organic coconut milk

¼ cup organic half-and-half

4 organic chicken breasts

½ cup snow peas, sliced long ways

1 tsp red chili pepper flakes

1-2 tsps fresh lemon juice

4 Tbsps cilantro, coarsely chopped

2 Tbsps coconut oil

In a deep skillet heat coconut oil over medium heat, add garlic, onion, carrots and sweet potatoes. Season with salt and pepper to taste, sauté until onions are lightly translucent. Add chicken broth, coconut milk and half-and-half and bring to a slight boil. Add chicken, cover and simmer for 12 minutes on medium-low heat until cooked all the way through. Remove chicken and set aside to cool. To broth add snow peas and chilie flakes, simmer for 3 minutes. Slice chicken into strips and add back to the soup. Garnish with lemon juice, cilantro, salt and pepper.


Ocean Rich Seafood “Soup for the Soul”

2 Tbsp Olive Oil (unrefined

2-7 oz pieces of cooked Wild Alaskan Salmon

1 Lg yellow onion , chopped

3 Tbsp lemon juice

3 carrots, thickly sliced

Sea Salt to taste

1 Lg Daikon radish, chopped

6 Cups clean water

1-2 bunches of kale, chopped

Ginger, freshly grated (or Organic Ginger Sauce to taste)

2 tsp fresh dill

Sauté onions in oil. Add daikon and carrots. Sauté for 3 minutes. Add dill and water. Cover the pot and simmer for 15 minutes. Add the kale and cook down. Add the fish, ume boshi plum sauce, Chinese chili paste, lemon and sea salt to taste. You may puree all ingredients or serve as is after simmering for 10 minutes. Serve with Cucumber/Wakame Salad, 1 slice of manna bread or Flax Crax.


Fish Stew

1 large onion, chopped

1 Tbsp parsley, chopped

1 celery stalk, finely chopped

2 hot red peppers, chopped finely

1 large green pepper, chopped

3 cloves garlic, minced

1 (15oz) can Muir Glen Organic tomato sauce

1 can Muir Glen chopped tomatoes

1/8 tsp sea salt or Nori (Maine Coastal)

½ tsp ground black pepper

½ tsp chile powder

½ cup apple cider vinegar      

½ cup cooking wine

8 ounces fresh caught  haddock or halibut

Mix all ingredients together in a stock pot and simmer for 1 hour


Simple Provencal Fish Soup

1 medium onion, chopped

2 garlic cloves, finely minced

1 lb skinless red snapper fillets

2 Tbsps extra virgin olive oil

1 28oz jar of tomatoes with juice

8oz bottle of clam juice

1/3 cup quinoa (alternative to Orzo) 

2 Tbsps Herbs de Provence or ½ tsp each of basil, thyme, rosemary and oregano

In a medium soup pot, heat olive oil on medium heat. Add onions, sauté until golden brown, about 5 minutes. Stir in garlic, sauté 1 minute then add herbs de Provence, stirring until well blended. To skillet mixture add 1 cup of water, jar of tomatoes with juice and clam juice. Let boil then reduce heat to medium-low, cover and simmer for 30 minutes. In a separate pan, sauté quinoa, add to skillet mixture and cook for 8-10 minutes. Stir in fish until cooked, about 5 minutes. Season the broth with sea salt, pepper and white wine cooking sauce to taste.


 Sea Bass Soup

¼ to ½ tsp of sea salt

1 strip Kombu

2 to 3 dried shitake mushrooms

½ tsp coconut oil

½ lb fresh sea bass, cut into bite-sized chunks

3 slices of each: diakon radish and carrot, cut into bite-sized chunks

In a stock pot bring 3 inches of filtered water to a simmer; add sea salt, Kombu, shitake mushrooms and coconut oil to pot. Simmer on low heat for 30 to 40 minutes; add sea bass, diakon and carrots, let simmer for an additional 10 minutes. Remove soup from heat and let sit covered to finish cooking for 15 minutes.


 Ginger Squash Soup

1 ½ Tbsps organic coconut oil, ghee or butter

1 acorn squash, skinned and chopped

2 medium carrots, peeled & chopped

2 medium onions, chopped

2 celery sticks, chopped

3 cloves of garlic, minced

Ginger root (3-4 inches long), grated

Water to cover

Sea salt or Herbamare to taste

Parsley, minced (optional)

Coat a medium skillet with oil and sauté carrots, onions, celery, and garlic. Add squash and ginger and cover with water, simmer on low heat for 30 minutes. Remove ingredients from water and puree in a blender or mixer adding water to reach desired creaminess. Toss unused water. Return puree to skillet and add sea salt or Herbamare, and simmer for at least 10 minutes. Garnish with minced parsley.


 Curried Carrot and Cauliflower Soup

1 large head of cauliflower, coarsely chopped

2 large carrots, grated and chopped

1 large onion, chopped

1 clove of garlic, pressed

1 tsp curry powder

1 Tbsp coconut oil

1 Tbsp ghee

¼ cup fresh parsley, finely chopped

Sea salt and pepper to taste

In a large saucepan, cover with filtered, salted water and cook until tender; don’t drain water. In a blender, puree the cauliflower and water; add the curry powder and sea salt. Set aside puree. In a deep pan, sauté onion in the coconut oil and ghee until it is translucent. Add garlic and sauté gently until golden. Take off heat and set aside. In a separate pan, cook the grated carrots just until tender; do not drain water. To the onion and garlic mixture, add the pureed cauliflower. Using a slotted spoon, add carrots to the mixture. You may add the water from the carrots to thin the soup or leave it thick and creamy. Garnish with fresh parsley.


Bell Pepper Soup

4 medium red bell peppers

1 medium red onion, sliced

4 medium tomatoes

1 medium leek, sliced (white only)

¼ cup oil

8oz green cabbage, chopped

½ tsp dried marjoram

4 cups water

1 tsp mild curry paste

1 tsp sweet chili sauce

Sea salt and pepper to taste

½ tsp dried mixed herbs or all purpose seasonings

Cut peppers into quarters, remove seeds, membrane and grill until skin blackens and blisters. Cover with tea towel and cool before peeling away skin. Place each tomato in a bowl of boiling water and cover for 2 minutes. Drain and cool. Peel off skin, cut tomatoes in half and seed. Heat oil in large pan, add herbs, garlic and curry paste. Stir over low heat for 1 minute or until aromatic. Add onion and leek; cook for 3 minutes or until golden. Add cabbage, tomatoes, peppers, and water. Bring to a boil, reduce heat and simmer for 20 minutes. Remove from heat and allow to slightly cool. Place soup in small batches in food processor until smooth. Stir in chili sauce, salt and pepper. Makes 4-5 servings.


 Mediterranean Vegetable Soup

½ Tbsps extra virgin olive oil

½ cup onions, chopped

1 clove garlic, chopped

2 cups water

14oz organic chicken broth

½ cup tomatoes, chopped

1 cup kale, chopped

½ cup mushrooms, sliced

½ cup zucchini, diced

½ cup green beans

Sea salt to taste

Fresh basil

Parmesan cheese

Heat olive oil in a 2 quart sauce pan, add onions, and cook for 5 minutes. Add garlic and sauté. Add water, chicken broth, tomatoes to mixture. Simmer to a boil, add kale. Cover and cook for 10 minutes. To pan add mushrooms, zucchini and green beans, cover and heat to a boil. Uncover and let simmer for another 10 minutes. Garnish with sea salt, fresh basil and a dash of parmesan cheese. Serve with high fiber crackers or hummus. Makes 4 servings.


Spicy Black Bean Soup

1 onion, chopped

12oz canned tomato puree

2 cloves garlic, crushed

4 boiled eggs, finely chopped (optional)

½ tsp chili powder

Parsley (optional)

2 cans vegetable broth

Sea salt and pepper

Fry onion in oil until soft. Add garlic and chili powder, stir-fry for 1 minute then add beans, vegetable stock and tomato puree. Cook until heated through. Season with sea salt and pepper. Garnish with egg and parsley. Makes 4 cups.


Quinoa and Bean Soup

1 cups mushrooms, rinsed and chopped

¼ cup quinoa, rinsed  

1 can black beans

2 tsps paprika

2 Tbsps toasted sesame oil

2-4 Tbsps tamari, to taste

3 cloves garlic peeled and pressed

Black pepper, to taste

4 cups water

1 can organic sauerkraut, rinsed, drained and chopped

Puree beans in a food processor and set aside. Heat the oil in pan, sauté garlic and onions until translucent. Add 3 cups water, mushrooms, sauerkraut, and quinoa. Cook 30 minutes over low heat. Add paprika, tamari, pureed beans and black pepper to taste. Simmer for another 10-15 minutes. Makes 5-6 servings.


Lima Bean Cilantro Soup

1 ½ Tbsps organic coconut oil, ghee or butter

2 – 10oz packages frozen Lima beans

2 large onions, chopped finely

6-8 cloves of garlic, minced

4 large carrots, peeled and chopped

8 cups of water

2 tsps sea salt or to taste

Cilantro, coarsely chopped

Red pepper flakes (optional)             

Coat a medium stock pot with oil and sauté onion and garlic until translucent. Add water, carrots, lima beans and sea salt, simmer until vegetables are tender. Remove ¾ of soup and puree in blender or mixer, return to pot with remaining soup. Adjust seasonings to desired taste. Add cilantro and simmer for 2 minutes.


Southwestern Turkey Soup

1 ½ cups shredded turkey

4 cups fat free vegetable broth

1 28oz can whole peeled tomatoes

1 15oz can black beans

1 4oz can chopped green chile peppers

1 zucchini, cubed

2 Roma tomatoes, chopped

1 medium yellow onion, chopped

2 cloves garlic, crushed

1 Tbsp fresh lime juice

½ tsp ground cayenne pepper

½ tsp ground cumin

½ tsp ground black pepper

1 avocado peeled, pitted, and diced

½ tsp cilantro

1 cup shredded mozzarella cheese

In a large pot over medium heat; combine turkey, broth, canned tomatoes, green chilies, beans, zucchini, tomatoes, onion, garlic and lime juice. Season with cayenne pepper, cumin, salt and pepper. Bring to a boil then reduce heat and simmer 15 to 20 minutes. Stir in avocado and cilantro simmer 15 to 20 minutes, until slightly thickened. Top with cheese. Makes 8 servings.


Super Simple Chicken Tortilla Soup

6 cups chicken stock

2 cups grape or cherry tomatoes, chopped

2 garlic cloves, minced

2 cups cooked chicken, shredded

1 fresh lime, juiced

1-2 avocados (depending on size)

¾ cup fresh cilantro, chopped

Sea salt and pepper to taste

Heat chicken stock to a simmer then add tomatoes and garlic. Cook until the tomatoes are soft. Add the chicken, lime juice, salt and pepper. Simmer until heated through. Scoop out bits of avocado with a small spoon and drop onto top of soup. Top with a generous amount of cilantro. Makes 6 cups.