Fall Soup Series - Cōpare

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 |

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