Nutrient Dense Soup

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Post by ShelleyM on Sat Nov 02, 2019 12:13 pm

I LOVE soup! Especially for breakfast. I want to make a pot at the beginning of the week and eat on it all week long. What is your nutrient jammed packed favorite soup?
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Post by Meant2Move on Mon Nov 04, 2019 7:57 pm

My husband and I are on the Wahls Protocol which requires 9 cups of veggies per day broken out as 3 cups greens, 3 cups color, and 3 cups sulfurous. I can't really chew - very little solid food for me since May, so soup has been a mainstay and a way to pack in the nutrient density.

I start with a large pot - 8 quarts I think, with a handful of salt and some water over low heat. I shortcut and use "Kettle & Fire bone broth", usually 2 boxes. (It is tasty and has been recommended by some authors I follow, both primal and microbiome writers.) Alternatively, I cook meat first in the soup pan - "sous-vide" method - slow, low heat. I use the water for the soup base, but typically still add at least 1 box of the bone broth as I always need more liquid.

Whether I steam the veggies and then run them through the food processor (pureed soup) or just chop the veggies to small pieces, my soups are always super dense - solid veg with only enough liquid to make them scoopable.
Nutrient Dense Soup Soup210

A friend saw that picture and thought lentil, but it is solid veg. That was a pureed soup, a little more time consuming, but I like these better. The chopped soups don't look all that much different - the greens are just more visible. Chopped is quicker as my food processor is tiny and weak.

Typical ingredients:
2-3 golden beets - peeled and chopped, if the greens look good, I chop and add those too, but later. Red beets work, but the color dominates the soup.
2-3 yams: garnet or jewel, or sweet potatoes - peeled and chopped
1 1/2 red onion chopped
1 leek (I mostly use these when doing a pureed soup as I don't like them as well in chopped soup)
1 bunch of celery chopped. Add the leaves too
2 carrots, peeled and chopped
mushrooms
1 large head of broccoli
1/2 head of cauliflower
Greens - gobs and gobs of greens, all either chopped small or pureed:
- collards
- lacinato kale
- red or green curly kale or a bunch of chard - depends on what looks best in the store
- spinach or other "softer" greens such as mixed lettuce
Garlic - several cloves, to taste. We love garlic, so I add 6-8 cloves, diced

I start with the long cooking veggies first - peeling/chopping and or steaming/processing and adding them to the pot to start cooking. Beets, carrots, potatoes/yams first. Celery next, and onions. Then the broc, cauli, and greens, greens, greens.  Garlic is one of the last items as it is actually rather delicate. I keep adding greens until I really can't fit anything more in the pot, and of course, I add a bit more water or broth as needed to keep it liquified, but not "soupy". I generally add some fat during the long simmer phase - I generally use butter (technically not allowed on Wahls because it is dairy) or pork fat if I have it.

Note: At the moment, we are doing an extended "no nightshades" test, but if we weren't, I'd happily add colored bell peppers and might substitute Yukon gold potatoes for the yams as I like the creaminess goldens give a soup.

Seasonings - this is where there are good choices to be made and honestly, this is what varies the most for me from week to week.
Easy: salt, pepper, thyme, bay leaf
Or: salt, pepper, rosemary
Or: Italian seasonings
Or: chili type seasonings (dried peppers) along with cumin

Once you get it all in the pan, make sure the burner is very low, put a lid on the pan, and let the soup simmer for a good long while to blend the flavors. I set a timer and stir every 20-25 minutes, and I'd say the simmer usually goes on for close to 2 hours.

I don't put meat in the soup, preferring to slice some on the side or maybe dice it up and add it to the container that I carry the soup in when I pack my lunch.


Last edited by Meant2Move on Tue Nov 05, 2019 12:26 pm; edited 1 time in total (Reason for editing : typos!)
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Post by Meant2Move on Tue Nov 05, 2019 12:35 pm

Other good additions are:
rutabagas, turnips too, but I prefer the taste of rutabagas to turnips which I find can be bitter
bok choy
cabbage (cooked cabbage gives my husband gas, so I generally don't do this, but I would if not for the gas problem because I like the flavor and the diversity)
squash - hard squashes and soft summer squash such as zucchini
peas, snowpeas
green beans
green onions/scallions
shallots
radish - I don't think these add much flavor to soup for all that I adore them raw, but I figure they surely throw in a good micronutrient or 2. If I have a lot on hand, I add them.
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Post by Meant2Move on Tue Nov 05, 2019 12:38 pm

I'd imagine this can be done in a crock pot and maybe an instant pot. Where I live on a solar system with an older inverter, appliances with a heating element are a no go at our house. Everything is slow cooked on the stove or in the oven.
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Post by Rig D on Wed Nov 06, 2019 6:40 am

That soup looks and sounds amazing.
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Post by ShelleyM on Wed Nov 06, 2019 6:49 am

M2M, thank you for the time you put into this post. I appreciate it! I, too, use Kettle & Fire when I am not making my own broth. I'll let you know how it turns out.
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Post by ShelleyM on Wed Nov 06, 2019 7:49 am

Your post inspired me so much, I spent the last 35 minutes or so in the kitchen making soup with what I had on hand. At first, I started making a grocery list and then told myself not to be so uptight about soup! I scrounged up 3 slices of bacon, an onion, 3 cloves of garlic, a Yukon Gold, some broccoli, parsley, kale, and six sad little grape tomatoes. First I sauteed the bacon, onion and kales stems. Next, I browned the potatoes a little and added minced garlic until fragrant. I then added bone broth and when it was all hot again I put in the broccoli. That's where it is now, eventually, I will add the parsley, tomatoes, and kale. Thanks again!
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Post by ShelleyM on Wed Nov 06, 2019 9:19 am

I found carrots in the garden and finished it off with some heavy cream. Yummy! Breakfast and lunches. The parm sprinkle was a bad plan. Too overpowering.

Nutrient Dense Soup Img_0612

Nutrient Dense Soup Img_0611
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Post by Meant2Move on Wed Nov 06, 2019 2:05 pm

It looks beautiful, Shelley!

I love that one can just throw whatever is in the fridge or garden into a pot and have something yummy result! And yes, you clearly caught the idea - don't be uptight about it! Use whatever is on hand and make something good that is also good for you.
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Post by Meant2Move on Wed Nov 06, 2019 2:08 pm

Rig D wrote:That soup looks and sounds amazing.

Thanks, Rig!

T has gotten so used to always having a quick and nutritious meal handy that he starts to fret if at the end of the week we are running low!
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Post by ONTARIO on Wed Nov 06, 2019 2:42 pm

Shelley, I'll be right over! That soup looks delicious.

M2M....I think that might be the most nutrient-dense soup I have ever seen. It looks delicious. I hadn't even thought about what you might be eating given your recent facial pain. Eating soup makes a lot of sense.

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Post by Narrowminded on Wed Nov 06, 2019 8:56 pm

Both of you girls did amazing with your soups. I’m headed your way Smile
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Post by Meant2Move on Thu Nov 07, 2019 7:56 pm

Come and get it!

Soup is such a great way to pack loads of nutrients into a tasty and comforting meal. Admittedly, I still miss my daily salads, but I pack far more good stuff into soup.
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