Fall Soup Series
Chicken Miso Soup with Vegetables
Serves 4
Ingredients
- 8 ounces of cooked chicken breast, thinly slices
- 1 medium zucchini, thinly sliced & halved
- 1 cup of baby spinach
- 5 cups of shitake mushrooms
- 4 garlic cloves, chopped
- 2 Tbsp. of ginger, chopped
- 2 cups of low sodium chicken broth
- 2 cups of water
- 4 Tbsp. white miso paste
- Pepper, to taste
Instructions
- Heat the olive oil. Add garlic and ginger. Sauteed for a few minutes.
- Add the chicken broth and water.
- Add the vegetables and cook for about 3 minutes.
- Add the cooked chicken and simmer for about 5 more minutes.
- Stir in the white miso paste and the spices.
- Add the baby spinach.
- Simmer a few more minutes until vegetables are tender.
This recipe works well with tofu, shrimp or a cooked fish such as salmon.
Nutrition (per serving)
Calories: 134 | Protein: 19g | Total Carbohydrates: 8.5g | Fat: 3.1g
Creamy Zucchini Soup
Serves 6
Ingredients
- 4 medium zucchini, diced
- 1 carrot, chopped
- 3 garlic cloves, chopped
- 1-2 Tbsp. of ginger, chopped
- 1 can of light coconut milk
- 1 can of chicken broth
- 1 Tbsp. Thai red curry paste
- A dash of the following…
- Cayenne pepper
- Turmeric
- Cayenne pepper
- Cumin
- Coriander
Instructions
- Heat the olive oil. Add garlic and ginger. Sauté for a few minutes.
- Add the chicken broth.
- Add the carrot and cook for about 3 minutes.
- Add the zucchini and simmer for about 5 more minutes.
- Stir in the red curry paste and the spices.
- Add the coconut milk and stir.
- Simmer until vegetables are tender, which should be fairly quick.
- Use a stick (emersion) blender and puree until smooth.
- For more heat, add a little more cayenne.
Nutrition (per serving)
Calories: 86 | Protein: 1.7g | Total Carbohydrates: 14g | Dietary Fiber: 7.6g | Fat: 6g
Cream of Coconut Celery Soup
Serves 6
Ingredients
- ¼ cup of Olive Oil
- ½ Onion, chopped
- 1-2 Tbsp. fresh ginger, chopped
- 3 Garlic cloves, chopped
- Approx. 16 stalks of celery, chopped
- 4 cups chicken broth
- 1, 14.5 ounce can of light coconut milk
- ½ Tbsp. cumin
- ½ Tbsp. coriander
- 1 tsp. curry powder
- 1 tsp. cayenne
- 1 tsp. thyme
- 1 Tbsp. Stevia
- Sea salt and pepper, to taste
Instructions
- In a stock pot or similar sized pot, heat the oil on medium heat and stir in the onion and garlic. Sauté this until soft.
- Add the celery and the broth to the pot and seasonings. Bring this to a boil and then lower the heat to simmer for an additional 20 minutes without a lid.
- Stir in the coconut milk and Stevia. Simmer for another 10 minutes, making sure the celery is very soft.
- For this next step we will need to blend the ingredients together. You can use an immersion blender to do so. Please be careful as the soup can be hot.
- Serve immediately with your favorite protein!
Nutrition (per serving)
Calories:135 | Total Carbohydrates: 5.5g | Dietary Fiber: 3.2g | Protein: 2g | Fat: 11g |
