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Soup Recipes

Our recipes offer colorful, delicious choices for lunch, dinner and every season of the year (yup, that includes summer).
  • Prep: 15-20 min
  • Cook: 30 min
  • Total: 45-50 min
  • Serves: 6
  • Calories: 126 kcal
  • Protein: 5 g
  • Fiber: 4 g
  • Total Fat: 8 gm
  • Carbs: 12 gm (8 gm minus fiber)

Green Vegetable Soup

  • 2 tbsp Olive Oil
  • 2 Leeks, white and light green parts, thinly sliced
  • 3 cloves Garlic, minced
  • 1 head Broccoli, trimmed to small florets
  • 2 medium Zucchini, cut into half moons
  • 1 head Spinach, roughly chopped
  • 4 leaves Basil
  • 1 tsp. Sea Salt
  • 1/2 tsp. fresh ground Pepper
  • 6 cups water
  • 3 tbsp fresh Basil, chopped

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  • Prep: 5 min
  • Cook: 40 min
  • Total: 45 min
  • Serves: 4
  • Calories: 280 kcal
  • Protein: 6 g
  • Fiber: 6 g
  • Total Fat: 11.5 gm
  • Carbs: 39 gm (33 gm minus fiber)

Harvest Roasted Vegetable Comfort Soup

  • 4 cups leftover Roasted Veggies – see recipe below
  • 32 oz Low sodium Vegetable Broth (or homemade)
  • 1 large Green Apple – chopped (peel, optional)
  • 2 cloves Garlic – 1 minced, 1 chopped
  • 2-4 ounce Water
  • 1/4 cup Olive Oil
  • 2 Tbsp Olive Oil
  • Sea Salt and fresh ground Pepper to taste
  • dried Basil to taste (1/2 teaspoon)
  • dried Thyme to taste (1/2 teaspoon)

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  • Serves: 6

Harvest Roasted Veggies

  • 1 butternut squash (Australia buttenut pumpkin) – peeled, seeded and chopped
  • 4 medium sweet potatoes – peeled and chopped
  • 2 cups baby bella mushrooms washed and cut into quarters
  • 1 yellow Onion peeled, cut into thick slices
  • 4 Garlic cloves – peeled and whole
  • Olive Oil sprayed or drizzled over vegetables (1-2 Tbsp)
  • 1/2 tsp. Sea Salt
  • 1 teaspoon fresh ground Black Pepper – to taste
  • dried Basil to taste (1 tsp.)
  • dried Thyme to taste ( 1 teaspoon)

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Hearty Carrot-Fennel-Celery Soup
  • Serves: 4

Hearty Carrot-Fennel-Celery Soup

  • 1-4 fennel bulb(s) depending on size
  • 2 lbs. carrots
  • 1 celeriac
  • 4 scallions (Australian shallots)
  • 2 leeks
  • 1 onion
  • 4 garlic cloves
  • Ginger – 2 inch chunk, finely chopped
  • Fresh herb bouquet — tied together with twine (I use: dill, savory and sage)
  • 2 tbsp olive oil
  • Vegetable broth

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Juice-Pulp Veggie Broth
  • Prep: 5 min
  • Cook: 180 min
  • Total: 185 min
  • Serves: 4
  • Calories: 10-15/.05
  • Protein: 1 gm
  • Fiber: 0 gm
  • Total Fat: 1 gm
  • Carbs: 1 gm

Juice-Pulp Veggie Broth

  • 2 full bags of juicer pulp (from making 2, 20 oz juices)
  • 10-12 cups water
  • 1/2 tsp sea salt
  • 1/2 tsp fresh ground black pepper
  • fresh or dried herbs: chives, thyme, rosemary, oregano, basil, old bay-use any herbs you like (try including ginger, parsley, etc)
  • 1 tsp olive oil

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  • Prep: 20 min
  • Cook: 110 min
  • Total: 130 min
  • Serves: 2
  • Calories: 290 kcal
  • Protein: 8 g
  • Fiber: 11 g
  • Total Fat: 8 gm
  • Carbs: 54 gm (43 gm minus fiber)

Pear and Squash Soup

  • 1  Butternut Squash (Australia butternut pumpkin)
  • 1  tablespoon Olive Oil
  • 3 Bartlett Pears, peeled and chopped
  • 1 1/2 cups Onion, thinly sliced
  • 2 1/3 cups Water
  • 30 ounces low-sodium Vegetable Broth (purchased or make your own – see recipe on our site)
  • 1/2  teaspoon Celtic or Sea Salt
  • 1/8  teaspoon Fresh Ground Black Pepper
  • For a kick add 1-2 teaspoons Yellow Curry powder and 1 teaspoon Cumin

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  • Prep: 10 min
  • Cook: 5-10 min
  • Total: 15-20 min
  • Serves: 4
  • Calories: 234 kcal
  • Protein: 2 g
  • Fiber: 7 g
  • Total Fat: 18 gm
  • Carbs: 15 gm (8 gm minus fiber)

Raw Carrot Ginger Soup

  • 3 cups Carrot Juice
  • 1 ripe Avocado
  • 2 tbsp Honey
  • 1 tbsp Ginger, minced
  • 1/4 tsp. ground Cayenne Pepper
  • 1/4 tsp. Sea Salt
  • 1/2 cup Coconut Meat (optional)
  • 2 tbsp Avocado or Olive Oil (for garnish)
  • 2 tbsp Fresh Cilantro (Australia coriander), chopped (for garnish)

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  • Prep: 15 min
  • Cook: 90 min
  • Total: 105 min
  • Serves: 4
  • Calories: 160 kcal
  • Protein: 6 g
  • Fiber: 4 g
  • Total Fat: 4 gm
  • Carbs: 29 gm (25 gm minus fiber)

Squash & Apple Soup

  • 1 Acorn or Butternut Squash (Australia baby pumpkin)
  • 2 Apples – peeled and sliced
  • 1 small Onion, diced
  • 2 Carrots washed, peeled and diced
  • 1 Tbsp Olive Oil
  • Ground Black Pepper
  • 2 quarts organic Vegetable Broth (or make your own)

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  • Prep: 15-20 min
  • Cook: 50 min
  • Total: 65-70 min
  • Serves: 4
  • Calories: 215 kcal
  • Protein: 6 g
  • Fiber: 6 g
  • Total Fat: 11 gm
  • Carbs: 26 gm (20 gm minus fiber)

Sweet Potato and Bok Choy Soup

  • 3 tbsp Olive Oil
  • 1 medium Onion, diced
  • 2 Leeks, white part only, roughly chopped
  • 2 cloves Garlic, minced
  • Pinch Red Pepper Flakes
  • 2 medium Carrots, sliced into 1/4-inch thick rounds
  • 2 Celery Stalks, diced
  • 1 large sweet potato, peeled and roughly chopped
  • 2 sprigs Thyme
  • 2 sprigs Parsley
  • 1 tsp. Salt
  • 4 cups water
  • 1 large Bok Choy or 3 Baby Bok Choy, cleaned and torn in pieces
  • 1/2 tsp. fresh ground Pepper

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  • Prep: 15 min
  • Cook: 30 min
  • Total: 45 min
  • Serves: 4
  • Calories: 190 kcal
  • Protein: 4 g
  • Fiber: 5 g
  • Total Fat: 11 gm
  • Carbs: 20 gm (15 minus fiber)

Vegetable Soup

  • 3 tbsp Olive Oil
  • 1 large Onion, chopped
  • 3 cloves Garlic, minced
  • 3 medium Carrots, chopped
  • 3 Celery Stalks, chopped
  • 3 Tomatoes, chopped with juice reserved
  • 1 medium Zucchini, cut into half moons
  • 1 cup Green Beans, trimmed to 1 inch pieces
  • 3-4 handfuls Kale (Tuscan Cabbage) or other leafy green such as Chard (silverbeet) or Bok Choy, chopped into small pieces
  • 6 cups Water
  • 3/4 tbsp fresh Thyme, chopped
  • 1 tbsp fresh Oregano, chopped (or 1/2 tbsp dried)
  • 1 tsp. Sea Salt
  • 1/2 tsp. fresh ground Black Pepper

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