Category Archives: Soup

Tomato Fennel Soup with Gremolata

4 servings

Soup

2 cups finely chopped fennel bulb
1 28-ounce can Italian-style tomatoes, drained, juices reserved
2 2/3 cups chicken stock or canned low-salt broth
1/4 cup fresh lemon juice

Gremolata

2 tablespoons chopped fresh parsley
2 tablespoons chopped fennel fronds
4 teaspoons minced garlic
1 1/2 teaspoons grated lemon peel

For soup:
Heat some broth in heavy large Dutch oven over medium heat. Add chopped fennel bulb; saute until tender but not brown, about 6 minutes. Add drained tomatoes; saute 5 minutes. Add reserved tomato juices, stock and lemon juice. Cover; simmer 15 minutes. Puree soup in blender in batches until smooth. Return to pan. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate.)

For Gremolata:
Mix all ingredients in small bowl.
Bring soup to simmer. Ladle into bowls. Stir spoonful of gremolata into each bowl and serve.

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Creamy Cucumber Soup

4 servings

1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1 small onion, diced
1 tablespoon lemon juice
4 cups peeled, seeded and thinly sliced cucumbers, divided
1 1/2 cups vegetable broth , or reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of cayenne pepper
1/4 cup chopped fresh parsley, plus more for garnish
1/2 cup low-fat plain yogurt

1. Heat oil in a large saucepan over medium-high heat. Add garlic and onion; cook, stirring occasionally, until tender, 1 to 4 minutes. Add lemon juice and cook for 1 minute. Add 3 3/4 cups cucumber slices, broth, salt, pepper and cayenne; bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, 6 to 8 minutes.
2. Transfer the soup to a blender add parsley; blend on low speed until smooth. (Use caution when pureeing hot liquids.) Pour into a serving bowl and stir in yogurt. Chop the remaining 1/4 cup cucumber slices. Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the chopped cucumber and more chopped parsley, if desired.
Tip:
MAKE AHEAD TIP: Refrigerate for up to 4 hours.

Phase 3 modification: add avocado

French Onion Soup

2 cups beef broth
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice
¼ to ½ of an onion in thin strips
1 clove garlic crushed and minced
Stevia to taste
Salt and black pepper to taste

Brown the onions in a little water and lemon juice. Add beef broth and spices and simmer for 20-30 minutes.
Makes 1-2 servings

Phase 3 modifications: Top with mozzarella or provolone cheese.

Hot and Sour Thai Shrimp Soup

4 ounces shrimp
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Juice of ½ lemon with rind
1 lemon grass stalk
2-3 slices of fresh ginger
Red pepper flakes or cayenne pepper
1 tablespoon green onion
1 tablespoon fresh chopped cilantro
Salt and pepper to taste

Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion, and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and cook another 8 minutes. Serve hot. Remove lemongrass before serving.
Makes 1 serving (1 protein)

Phase 3 modifications: Add straw mushrooms and fish paste. Add a little hot chili paste or chili oil.

Crab Bisque

4 ounces crab meat
1 cup tomatoes chopped
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tablespoon onion minced
1 clove garlic crushed and minced
1 teaspoon Old Bay seasoning
1 bay leaf
1 tablespoon milk (optional)
Cayenne pepper to taste
Salt and black pepper to taste

Puree tomatoes and broth in a food processor or blender. Heat up mixture in a small saucepan. Add the crab and spices and simmer for 20-30 minutes stirring frequently.
Makes 1 serving

Phase 3 modifications: Add half and half or cream.

Middle Eastern Vegetable Soup

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Tomatoes chopped or celery
8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used)
1 clove garlic crushed and minced
1 tablespoon onion chopped
1/8 teaspoon ginger
¼ teaspoon cumin
Salt and black pepper to taste
Fresh parsley, cilantro or mint

Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and add spices. Simmer for 20-30 minutes or until vegetables are tender.
Makes 1 serving (1 vegetable)

Phase 3 modifications: Add string beans, zucchini or other vegetables as desired.

Creole Gumbo

4 ounces shrimp
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Tomatoes chopped
3 tablespoons tomato paste
2 tablespoons green or white onion
2 cloves of garlic crushed and minced
3 tablespoons apple cider vinegar
Dash of Worcestershire sauce
Cayenne pepper to taste
Salt and pepper to taste
Liquid smoke hickory smoke flavoring to taste

Fry up shrimp in a saucepan with onions. Add tomato paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer
for 20-30 minutes. Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add additional mixed protein ingredients like crab, chicken, and sausage. Add additional vegetables such as okra, celery, and bell pepper. Enjoy with a dollop of sour cream.

Hot and Sour Chicken Soup

4 ounces chicken breast diced
1 cup chicken broth
1 cup water
4 tablespoons apple cider vinegar
½ lemon in quarters with rind
1 clove garlic crushed and minced
2 tablespoons minced onion
Cayenne pepper to taste
Pinch of chili powder or red chili flakes
Salt and pepper to taste
Stevia to taste (optional)

Boil lemon wedges with rind in 1 cup of water until pulp comes out of the rind. Scrape out additional pulp and juice. Add the diced chicken, spices and chicken broth. Simmer until cooked. Variation: You can add orange juice as an option and your choice of approved vegetable or substitute shrimp for chicken.
Makes 1 serving

Phase 3 modifications: Add a small amount of fresh pineapple juice. Add vegetables such as zucchini, cauliflower, small amount of carrots etc. Add a little chili oil or paste to the soup for added heat and flavor.

Asparagus Soup

4-5 stalks asparagus
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons chopped onion
¼ teaspoon thyme
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 bay leaf
1 tablespoon milk (optional)
Salt and pepper to taste
Old Bay seasoning to taste

Trim asparagus to remove the tough ends of the stalk and steam until soft. Puree asparagus with broth and spices in a blender or food processor. Heat soup in a saucepan and enjoy. Add 100 grams diced chicken if desired. You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you wish.

Makes 1 serving (1 vegetable)
Phase 3 modifications: Sauté the onion in a little butter, add sliced
mushrooms, cheddar cheese and cream or half and half to the soup.

Lemony Spinach and Chicken Soup

4 ounces chicken
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
½ lemon with rind
1-2 cup cups loosely packed spinach cut into strips
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 stalk lemongrass (optional)
¼ teaspoon thyme or to taste
Cayenne pepper to taste
Salt and pepper to taste

Lightly brown the chicken in small saucepan with a little lemon juice. Add the onion, garlic, spices and chicken broth. Add lemon with rind and simmer for 20-30 minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy.
Makes 1 serving (1 protein, 1 vegetable)