Making a Basic Soup, Includes a Recipe!
Making your own soup is an easy process. It doesn’t require flour or any thickeners, and you can use just about any vegetable or combination of same. It’s a great way to use up vegetables in the refrigerator before they spoil, and then the soups can be frozen and enjoyed later.
Soups are also easy to take to work for lunch. Just heat and put in a thermos, and it’s ready to eat when you are.
Making a Basic Soup
- It all starts with a soup pot or saucepan. A deeper pot is best as it helps prevent too much evaporation of the liquid.
- Start with heating the pot for about a minute on medium high heat.
- Add your fat of choice such as olive oil, butter, or coconut oil.
- Onions are usually added at this time and lightly cooked for about 1–2 minutes.
- Then add the vegetable that you’re using as a base. This could be carrots, potatoes, broccoli, sweet potatoes asparagus, celery, turnips, cauliflower, kale, mushroom, or spinach. Any vegetable will work. The difference is in the cooking time. The harder the vegetable, the longer it needs to cook.
- Cook the vegetable in the oil and onions for 2–3 minutes. Stir frequently. If using dried herbs or garlic, add now.
- Add your choice of bone, chicken, or vegetable broth. A combination of broth and water can also be used.
- Bring to a boil. Cover and lower to simmer.
- Cook until the vegetable is soft. Test with a fork to see if it’s soft.
- Puree with a hand blender, regular blender, or food processor.
- Season with sea salt and pepper to taste and any fresh herbs you desire. Cream, full-fat yogurt, coconut yogurt, or full-fat coconut milk can also be added to make the soup creamy, if desired.
- Add more broth or water if the soup becomes too thick.
To make a soup a meal
- After the soup is pureed, return it to the stove and add extra vegetables. Bring to a boil again. Cover and simmer until vegetables are cooked.
- Add cooked grains such as brown rice or quinoa, or serve with sourdough, whole grain, sprouted or gluten-free toast. Extra protein such as cooked chicken or fish can be added or sprinkle with nuts or hemp seeds. Add just before serving as these are already cooked.
- Serve with sauerkraut or kimchi for added benefit for gut health.
Here is a delicious soup for you to make. If any soup is left over, be sure to freeze and have it as a quick dinner or lunch. Make extra if you like by doubling the recipe for this purpose as well.
Carrot Soup with Cauliflower and Kale
- 1 tbsp avocado oil or coconut oil
- 1 small onion, chopped
- 3 cups sliced carrots
- 1 cup non-chlorinated water
- 3 cups bone, chicken, or vegetable broth (Black Friday Sale 11/25 – 12/2 https://offers.kettleandfire.com/bfcm-2019/?afmc=amandagoodwin9701)
- 2 tsp raw honey (optional – add if carrots are not flavorful enough for your taste)
- Sea salt and black pepper to taste
- 2 cups cauliflower pieces (about 1 inch in diameter)
- 2 cups chopped kale
- 3 tbsp chopped fresh dill
- 4 tbsp canned full-fat coconut milk (carrageenan free)
- 1/4 cup kimchi or sauerkraut per serving (optional)
- Place a medium soup pot or Dutch oven on the stove on medium-high heat and let it heat for one minute.
- Add the oil and the onions. Cook for about two minutes or until the onions are slightly translucent. Stir occasionally.
- Add the carrots, water, broth, and honey. Bring to a boil and lower to simmer. Cover with a lid. Cook for 10-12 minutes, until the carrots are soft. Puree with a hand blender or transfer to a blender and blend (if using the blender, transfer back to the pot).
- Add sea salt and pepper to taste.
- Add the cauliflower and kale. Bring to a boil again. Lower to simmer and cook for five minutes or until tender. Add the dill and coconut milk. Taste and season again with sea salt and pepper, if needed. Ladle into bowls and serve. Top with kimchi or sauerkraut, if desired.
Tip: Make ahead and freeze as individual portions. Use as needed. Serve with a salad or toast.
Learn more about the benefits of bone broth here. –> https://amandagoodwin.biz/the-ultimate-guide-to-bone-broth-kettle-and-fire-1655-2/