Whole Foods Soup Recipes
Homemade Chicken Stock or Broth
Traditional cultures revere the curative powers of bone broths, which are used to restore strength to invalids, stave off colds, heal weak digestion, and build strong bones. For chefs, good stock is essential to great cooking, and adds incredible flavor to soups and stews.
Thai Style Pumpkin Soup Recipe
This easy recipe for Thai style pumpkin soup can be made with sugar or Cinderella pumpkin (pictured), Hokkaido squash, Red Kuri, Kabocha, or any other deep orange, dense squash. Red Thai curry paste and coconut milk lend heat and richness, while a sprinkling of cilantro gives color and a fresh finishing flavor.
Chilled Avocado Soup with Chives and Herbs
Light and creamy, with subtle flavors of chives and either dill or cilantro depending on personal preference, this recipe for chilled avocado soup is a stunning warm weather starter. Use the pebble skinned Haas avocado for this recipe, as it has a rich, nutty flavor and is less watery than its tropical counterpart.
Creamy Thai Style Carrot Coconut Soup
This recipe for creamy Thai style carrot coconut soup with curry spices straddles both whole foods cooking and world cuisine; the spices possess both great flavor and anti-inflammatory and digestive properties that enhance those of carrots.
Curried Winter Squash and Sweet Potato Stew
This West Indian inspired, whole foods squash and sweet potato curry recipe is a wonderful fall/winter entrée and is absolutely packed with beta-carotene. The stew does not need much more than fragrant brown basmati rice and some cooked greens to make an excellent meal.
Vegan French Onion Soup
This easy recipe for vegan French onion soup is absolutely wonderful, and you won’t miss the beef broth! You can choose sweet red or white onions, with leeks adding another layer of flavor. Instead of cheese, serve the soup with thick rounds of toasted rustic bread and olive oil.
Middle Eastern Red Lentil Soup
Creamy, fragrant and delicious, this whole foods recipe for Middle Eastern red lentil soup has become a staple in my kitchen. It is lighter than most bean soups, with an interestingly complex flavor enhanced by a touch of lemon when serving. It makes a light, easy supper when served with pita or naan and a salad.
Smokey Black Bean Soup with Chipotles and Cumin
This recipe for hearty, smokey black bean soup with chipotles and cumin sticks to your ribs in cool and cold weather. Chipotles add a warm, smokey flavor, and if you remove the seeds and inner “veins”, they are not particularly spicy.
This vegetarian variation of the classic Italian “big soup” is a hearty and delicious one-pot meal. We’ve made this without pasta, and with rice noodles for a gluten-free option, and it is as delicious as the more traditional semolina pasta version. Adding the pasta at the end helps it retain some texture and firmness. Feel free to vary the vegetables according to what you have in your frid…
Tomato, Squash and Vegetable Soup
This whole foods recipe for tomato, squash, and vegetable soup is a wonderful dish for warming up in cold weather. Tomatoes and squash offer Vitamins C, and A, lycopene and beta-carotene in abundance, and the soup can be further enhanced by chopped greens, cooked beans, or other vegetables as you see fit.
Mixed Vegetable Soup
This recipe for mixed vegetable soup is a great way to use up odds and ends of veggies that may have accumulated in your fridge. Don’t be afraid to experiment; this is a very forgiving soup and you may find yourself happily surprised by what can happen!
Vegan Butternut Squash and Apple Soup with Variations
This classic, low fat, vegan butternut squash and apple soup recipe is rich in beta-carotene, and is strengthening for the spleen and digestion
Potato, Leek and Celery Root Soup
This easy recipe for potato, leek and celery root soup is great served warm on cool days or chilled on warm ones. If you can’t find celery root, add an extra potato and a couple of stalks of celery as a substitute.
Curried Red Lentil Soup with Jalapeno
This warming recipe for curried red lentil soup has a slight kick from the jalapeno pepper, and will have you coming back for seconds. Mild curry adds anti-inflammatory and digestive spices. You can also serve this as dahl over rice. Add greens to the pot or serve on the side along with cornbread or millet for a delicious, easy supper.
Lebanese Vegetable Soup
This recipe for Lebanese vegetable soup is similar to many soup recipes from the Mediterranean basin: gently cooked beans and vegetables float in a hearty base redolent of tomato, spices and herbs. If time is a factor, canned beans make this a 25-minute soup that will have people thinking you cooked all afternoon.
Squash Soup with Cumin and Corn
This creamy, fragrant, southwestern squash soup with cumin is enlivened by the addition of corn kernels. It is rich in beta-carotene, and is nourishing for spleen, pancreas and heart. You can add even more nutrients by including chopped steamed greens when serving.
Persian New Year’s Legume and Noodle Soup (Ashe Reshteh)
This adaptation of Persian legume and noodle soup is traditionally served in March for Norooz, the Persian New Year, as well as on the first day of each month.
Southwestern Black Bean Soup
This recipe for rustic, hearty, southwestern black bean soup sticks to your ribs in cool and cold weather. Black beans nourish the kidneys, and when served with brown rice or millet and some steamed or sauteed greens, this soup makes an excellent centerpiece for a vegan meal.
Sweet Potato, Jalapeno and Spinach Soup
This slightly spicy, creamy sweet potato, jalapeno, and spinach soup is power-packed with nutrients. Sweet potatoes provide abundant beta-carotene; spinach lends phyto-nutrients, iron; and vitamins K, A and C. It is strengthening for both the spleen and liver
Tomato, Basil, and Leek Soup
Tomato, basil, and leek soup is a classic regional Italian recipe. This fragrant, creamy soup is especially satisfying during late summer going into early fall, when plum tomatoes are at their peak. For a heartier touch, break chunks of day old sourdough bread into the soup when serving for what the Italians call Pappa al Pomodoro.
Creamy Macrobiotic Asparagus Soup Recipe
This creamy macrobiotic asparagus soup recipe is a wonderful spring first course or centerpiece for a light meal. Asparagus is a diuretic vegetable, eliminating water from the body through the kidneys. It also helps cleanse cholesterol from the arteries. It is a good source of folate, potassium, and fiber.
Creamy Cauliflower and Celery Root Soup with Chives
This recipe for whole foods, vegan, creamy cauliflower and celery root soup with chives is a delicious and warming soup for fall. Leeks and an optional touch of grated horseradish dress up this unique recipe.
Roasted Corn Soup with Jalapeno and Cilantro
This chunky, creamy, vegan roasted corn with jalapeno and cilantro soup gives traditional corn chowder a run for its money. Corn is strengthening for the heart, and this soup is wonderful on a summer evening.
Creamy Vegan Corn Soup with Saffron and Kaffir Lime Leaves
This recipe for chunky, creamy, vegan corn soup with saffron and kaffir lime leaves gives traditional corn chowder a run for its money. Long on flavor, low fat and easy to make, this gluten-free soup will not disappoint.
Curried Red Lentil Soup with Cauliflower and Greens
Fragrant and delicious, rich with spices and chunks of brightly colored vegetables, this whole foods, gluten free, vegan recipe for curried red lentil soup with cauliflower and greens has become a staple soup in my kitchen.
Red Lentil Soup with Fennel and Leeks
Fragrant and delicious, rich with chunks of fresh fennel bulb, leeks and baby greens, this whole foods, gluten free, vegan recipe for red lentil soup with fennel and leeks is another favorite in my kitchen.
Middle Eastern Chickpea Soup
Creamy and fragrant, this whole foods recipe for Middle Eastern chickpea soup has become a staple in my kitchen because it is one of those deeply nourishing soups that is very easy to make and utterly delicious.
Tomato and Roasted Garlic Soup with Aromatic Herbs
Regional Italian cooking inspires this recipe for dairy free, gluten free, tomato and roasted garlic soup. It can be made vegan or with chicken broth depending on your preferences, and is equally delicious either way.
Creamy White Bean and Roasted Garlic Soup with Fragrant Herbs
This wonderful whole foods recipe for creamy white bean and roasted garlic soup with fragrant herbs is earthy and creamy and is excellent for cool days or evenings year round. White beans provide a mild back drop for whatever flavors are added to the soup, so the sweet nutty flavor of roasted garlic and the perfume of aromatic herbs make great companions.
Turkey Soup is a great way to repurpose that leftover holiday bird, and has the added benefit of being deeply nourishing. This soup can absorb almost any leftover veggies you have, so don’t be afraid to add green beans, mushrooms, wild rice, roasted roots, chunks of squash or sweet potato to the mix.
Split Yellow Pea Soup with Sweet Potato and Greens
Chunky and delicious, redolent with spices and herbs and studded with brightly colored vegetables, this whole foods, gluten free, vegan recipe for split yellow pea soup with sweet potato and greens is a frequent visitor in my kitchen during chilly weather.
Beef Broth or Stock
This recipe for homemade beef stock or broth serves as a wonderful base for soups, stews and sauces.Traditional cultures revere the curative powers of bone broths, which are used to restore strength to invalids, stave off colds,heal weak digestion, and build strong bones.
Spiced Red Lentil Coconut Soup with Chili and Greens
Fragrant and delicious, rich with spices, coconut milk and fresh cilantro, this whole foods, gluten free, vegan recipe for spiced red lentil coconut soup with chili and greens is a favorite in my kitchen.