Soup Recipes

Lima Bean Soup

This Lima Bean Soup Recipe is a nice comforting light meal. It has very nice subtle flavors that meld well together. My family and I find the simplicity of the soup satisfying and not necessary to add any salt or added flavorings. I love how this is a super inexpensive meal too!


Serves 8



1 pound dry lima beans, 8 cups water
4-5 carrots, chopped
1 medium onion, chopped
4 cloves garlic, finely chopped
2 stalks celery, chopped
32 oz vegetable stock
4 cups water
3 tablespoons olive oil


1. Soak beans overnight in 6-8 cups of water. The next day, drain and rinse beans until water runs clear. Discard the bean water, and set beans aside.
2. In a soup pot, heat oil and cook vegetables about 5-8 minutes or until onions and celery are translucent.
3. Add water, vegetable stock, and beans to pot. Bring to a boil. Reduce heat, cover and simmer for 2 hours or until beans are tender.
4. Place a hand mixer in the pot and blend some of the soup for added thickness. Or, place 2-4 cups of soup in a blender and mix until creamy. Add back into the soup pot. * I highly recommend doing this last step, because it adds a nice thickness to the soup.

Butternut squash soup seasoned with sage and curry for a comforting meal

Butternut Squash Soup

This is an exceptional soup. Full of healthy bright yellow butternut squash full of Vitamin A. Perfect for a winter evening’s meal. It has become one of  our favorites.


1 butternut squash
1 yellow onion
3 white potatoes
1 cup sweet frozen corn
6 cups chicken stock
1 tsp sage
1 cup half and half or cream
2 tblsp sour cream
2 tsp curry
salt and pepper to taste


ROAST: Prick the squash with a fork and place it whole on a sheet pan. Roast for 45 minutes in the oven  at 400 degrees until the squash has softened. Cool the squash, then cut it in half and remove the seeds. Peel the halves and cut into 2-inch chunks. Reserve.
COOK: Cut potatoes and onion into small chunks and put in large pot. Add corn and chicken stock. Slowly cook over medium heat till soup is at a simmer, add squash and coook till potatoes and onions are tender.
FINISH: Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with curry, salt, and pepper. Mix in cream, sour cream. Taste and adjust seasonings to taste.


Note:  I use a hand held blender wand to make my cream soups. Instead of going back and forth from a blender, an inexpensive hand held wand makes it much easier. Simply place the wand into the soup pot and blend carefully in the pot. Easy. I use the wand for many recipes. Well worth the investment for serious soup creators!


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Skinny Corn Chowder

This skinny corn chowder recipe is a slightly modified version of the famous recipe my mother-in-law used to make back on the farm. It was always a treat when she had this marvelous soup waiting for us after a day of traveling. It was a perfect warm welcoming to get us settled in for a cozy visit.

This version is a bit healthier than the original with whole wheat flour instead of white flour and less butter. Hope you will enjoy it as much as we do.



2.5 cups boiling water
2 cups chopped potatoes
1 c carrots
Half cup celery
1/4 c onion chopped
Half tsp salt
1/4 tsp pepper
3 T butter
1/4 c whole wheat flour
2 c milk
3/4 c Parmesan
1 can cream of corn


1. Combine the first 7 ingredients and boil 15 minutes. Meanwhile make white sauce.

2. To make white sauce, melt butter in a large pot on the stove on medium heat. When melted and softly bubbling, whisk in flour until combined. Slowly stir in milk. Whisk constantly until heated through and thick.

3. Add cheese. Then add veggies and water; simmer until blended and hot. Serve with a slice of warmed wheat bread.


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Vegetarian potato soup with swiss cheese

Potato Soup

This is a hearty, creamy potato soup recipe that is satisfying enough to be a whole meal by itself. I cannot resist potato soups. I use sharp cheddar and Swiss cheeses for a taste that has just a bit of a kick to it.  This has become a classic recipe in our home… it is easy to make, and with the low cost of potatoes, a delicious and economical meal.



8 medium potatoes, diced
1 1/2 quarts water
1 leek, cleaned & chopped fine or one onion, chopped fine
2 stalks celery chopped fine
1 tablespoons butter
2 cloves minced garlic
1 vegetable bouillon cube
2 teaspoons basil
1 tsp thyme
salt & pepper to taste
1/4 cup chopped parsley
2 cups 2% milk
1 1/2 cups sharp cheddar
1 1/2 Swiss cheese


  1. In a large soup pot, heat and butter over medium-high.  Add minced garlic and saute for 1 minute.
  2. Add water , cubed potatoes and chopped leek or  onion.  Add seasonings, cover and boil for 1/2 hour or until potatoes are tender.
  3. Remove 1/2 of soup and blend until smooth, then return to pot, (or with a hand held blending unit, blend soup just enough to make a creamy texture).
  4. Turn heat to low and  stir in  milk and grated cheese.  Salt & pepper to taste.
    Serve with whole grain toast
Almond Broccoli Soup recipe- great for freezing and perfect for a light meal anytime of day

Almond Broccoli Soup

This Almond Broccoli Soup recipe is very healthy and goes well with a nice slice of multi-grain bread. It’s great for the freezer, which makes for a quick healthy light meal any time of the day. We love eating this for lunch with some hearty bread.



2 large heads broccoli, chopped into small chunks (including stalk)

2 tsp olive oil

2 cup onions

4 tsp tamari or soy sauce (preferably reduced sodium)

2 tsp thyme

2 tsp marjoram

2 tsp nutmeg

2 tsp dill

1 tsp black pepper

4 T almond butter

8 cups vegetable stock

4 tsp lemon juice

4 T fresh parsley, chopped




Heat oil in large soup pot over med heat. Saute onions, tamari and spices for 2-3 minutes. Add chopped broccoli and cook for several minutes (stirring frequently). Add the stock and almond butter; bring to a boil. Reduce heat and simmer until the broccoli is almost soft. Do not overcook broccoli. Let the soup cool down and purée in a blender or with a hand blender. Pour soup back into pot and add the lemon juice and fresh parsley. Serve while warm.


* NOTE: You can also use different vegetables in this recipe such as carrots, potatoes, squash and cauliflower. Each are nice variations.



This recipe is adapted from Deepak Chopra’s, The Chopra Center Cookbook.



healthy tomato soup recipe

Creamy Tomato Soup

One evening, while visiting England in 1994, my father Doug took my friend Bill Potter and down a narrow hedge lined road to a quaint pub called the Woolpack Inn.  It was a cool, slightly rainy night and inside the pub a fire was crackling. It was in this remarkable setting that we were served an absolutely remarkable tomato herb soup.  The soup was very generously served in enormous bowls with a side of toast and English crackers.  We ate like Kings that evening.  What’s more, the soup was all we needed… it filled and satisfied us to the utmost!  What follows is a recipe which I have worked on tirelessly to try to do justice to the original  English soup at the Woolpack Inn.  Try it, and for just a few moments, imagine yourself in a quaint pub in old England.



1 tsp butter
1 cloves garlic, minced
3/4 tsp onion powder
1 tsp thyme
1 tsp basil
2 tsp dried parsley flakes
Two 28-ounce cans crushed tomatoes
Juice of 1 lemon
2 cups water or stock
1 cup 2% milk
1/2 teaspoon salt
A few dashes of white pepper to taste
Parmesan cheese to taste
2 tablespoons sour cream (optional)


SAUTE: Heat the butter in a medium sized soup pot and saute the garlic over medium heat for about 30 seconds.
ADD: Add crushed tomatoes.  Add lemon juice, herbs and water or stock and simmer on low heat  stirring occasionally.  Add milk to soup, and return to a simmer.
FINISH: Add salt,  pepper and parmesan.  Serve hot with grated cheddar cheese (optional), garlic bread, toast or crackers.

Weight Loss Soup Mexican recipe with cabbage, zucchini, red pepper, mexican seasonings, greens, and squash.

Weight Loss Soup – Mexican Style

A while back, I ran into a friend who had lost 40 pounds. He was in a weight loss contest at his work, and was in last place till he discovered this amazing weight loss soup concept! Then he surged to first place! He claimed it was all due to an amazing vegetable soup recipe where you EAT AS MUCH OF IT AS YOU WANT – you feel great and don’t go hungry! Here is the recipe, but I’ve adjusted it a tad making it more flavorful and a bit more healthy. It is a hearty soup FULL of only vegetables. Low fat, high fiber, flavorful and satisfying. Eat it all day long! This is one of the most life changing recipes I have come across.


1/2 CABBAGE Chopped fine
3 Stalks Celery chopped
1 Zucchini Diced
1 Red Pepper chopped
1 Onion chopped
5 Green Onions chopped
2 Cans Green Beans (or fresh grean beans)
1 cup frozen corn
1 Cup butternut squash peeled and diced
2 Cup Chopped Kale
1 Yam diced
1 Cup Chopped Spinach
2 Quarts water


2 8 Ounce Can V8 Juice
4 tbls chili powder
1 tsp cumin
3 tsp Cosco No Salt Herbal Blend

3 tsp Vegetable Boullion*
Minced Garlic
Sea Salt


1. ONIONS & GARLIC: In a large soup pot, add olive oil, minced garlic and onion. Saute till golden brown. About 10 minutes over medium high heat.

2. WATER & VEGGIES: Add water, seasonings and chopped vegetables. Add more water if needed. Simmer on medium heat for about 30 minutes or until vegetables have softened up.
3. FINAL SEASONING: Once the soup is cooked, add final seasonings. I then blend about 3 cups of the soup and add back in to make it a bit creamy and thick.

Butternut Squash Rice Curry Soup with potatoes, brown rice, butternut squash and coconut milk.

Butternut Rice Curry Soup

I am a big fan of butternut squash soups. They are so hearty and full of flavor – and fit great into the fall weather as the seasons cool down. This variation has a bit of coconut milk in it, and curry, giving it an eastern flavor. In order to make it more of a meal, we gave it body by adding several cups of hearty brown rice. Your family will love this soup! it goes over super well with kids and adults alike. This is not bland boring soup – and is great served for a few days after you make it!


1 Large Butternut Squash
5 Medium Russet Potatoes
2 Medium Onion
2 Cups Sweet Frozen Corn
4 Cups Cooked Brown Rice
5 Tbls Curry Blend
3 Tbls Chicken Boullion (or veggie chicken boullion see notes)
3 Tbls Lite Sour Cream
1 Can Coconut Milk
Sea Salt to taste
3 Tsp Fresh Sage Chopped Fine (1 tsp dried)
3 Quarts Water


1. RICE AND POT OF WATER: Cook large batch of brown rice in a rice cooker. Once that is started, get large soup pot, add water and start heating on stove.

2. CUT UP SQUASH: With a sharp knife, carefully cut off peel from squash. Cut in half and scoop out seeds and inner fibers around seeds. Then chop the “squash meat” into chunks about 2 inches in size. Place in a large pot with water over medium high heat on stove.

3. CHOP AND ADD OTHER INGREDIENTS: Chop onion, potatoes and add to soup. Cook slowly on medium high till potatoes and squash are tender. With a hand blender, blend thoroughly till smooth.

2. ADD SEASONINGS, RICE AND SERVE: Add coconut milk, sour cream, seasonings and blend into soup. Taste as you go. Adjust water, seasonings if needed. Stir in cooked brown rice and serve!


Note: Almost all soups take on a life of their own. They start simply but have to be adjusted as you develop the flavor. The basic recipe here is pretty fail proof, but you’ll want to taste as you go and add seasonings, water etc based on your batch. One of the best chicken based vegetarian broth is called McKays Chicken Broth (

Vegetarian minestrone soup recipe with beans and vegetables

Minestrone Soup

I first tasted this vegetarian version of the classic minestrone soup at my brother Brookes home.  I thought it was incredibly good.  This recipe is full of beans, pasta and vegetables and has a rich, fresh taste.  Garnished with a little parmesan cheese and it is to die for.  I have designed this recipe to be cooked in one pot for simplicity and ease.



7 cups water
1/3 cup dried barley
2 cups dried macaroni
2 tbsp. Olive oil

1 tsp garlic powder
1 1/2 tsp basil
1 tsp oregano
1/4 Tsp white pepper
salt & pepper to taste

1 1/2 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
2 cups chopped tomatoes
1 cup frozen green beans
1 can kidney beans
2 cups chopped purple cabbage
1 can garbanzo beans
2 cups dried macaroni
2 cup chopped spinach
1 cup peas
1-8 ounce can tomato puree
1 15 oz.. cans tomato sauce




BOIL: In a large soup pot, heat 7 cups of water to a slow boil.  Add barley and cook for 20 minutes.  (If you want to cut down on the cooking time, omit barley and go to step 2.)
COMBINE: When barley is just getting tender add olive oil, seasonings and macaroni.  Slowly boil for 5 minutes or until macaroni is just starting to soften.
FINISH: Add the rest of veggies, beans etc. except spinach.  Cook over medium heat for 20 minutes.  Add spinach and cook an additional 5-10 minutes or until the vegetables are tender but not overcooked.  Salt & pepper to taste and serve with parmesan cheese on the side.

Cinnamon & cocoa turkey chili recipe with cinnamon, cocoa, white beans & turkey

Cinnamon & Cocoa Turkey Chili

Every October on Halloween night we serve this soup to our family and friends. It’s the perfect comfort food when you’ve been out on a cool autumn evening.

This turkey chili recipe is spiced with cinnamon and chocolate. Can you believe it? Yep, cinnamon and chocolate. Go ahead and try it. I promise this is a crowd pleaser for everyone: young and old. Make sure to serve with warm cornbread for the ultimate Fall feast.


1 lb lean ground turkey
2 medium onions, chopped
1 1/2 tsp dried oregano
1 1/2 tsp ground cumin
1 (28 oz) can diced tomatoes, undrained
3 cups beef broth
1 8 oz can tomato sauce
1 T chili powder
1 tsp baking cocoa
2 bay leaves
1 tsp salt
1/4 tsp ground cinnamon
3 (15 oz) cans cannellini beans, rinsed and drained


In large soup pot, cook turkey and onions over medium heat until meat is no longer pink. Add oregano and cumin; cook and stir 1 min. Add tomatoes, broth, tomato sauce, chili powder, cocoa, bay leaves, salt and cinnamon; stir. Bring to a boil. Reduce heat; cover and simmer for about 45 minutes. Add cannellini beans; heat through (about 15 minutes).

vegan black bean soup with fresh lime, salsa.Garnish with crumbled tortilla chips

Easiest Black Bean & Salsa Soup

Our friend, Jodi, makes this Black Bean & Salsa vegan soup recipe to go with her tortilla patties for a super quick & healthy dinner. The limes and cilantro give it great flavoring. It would also accompany our spinach tortilla wedges or even a simple quesadilla perfectly.  This soup really couldn’t get any easier or better!


2 15-oz cans black beans, rinsed and drained

1 1/2 cups vegetable broth

1 cup chunky salsa (experiment with different kinds!)

1 tsp cumin

1-2 limes

cilantro for garnish

sour cream (non-vegan option)


 BLEND:  Blend half of the beans and all of the broth in a blender until fairly smooth.

 ADD & HEAT:  Pour the blender contents into a medium sized saucepan over medium high heat.  Add the salsa, cumin, and the rest of the beans.  Stir occasionally until hot.

 TOP:  Ladle the soup into 4 bowls and top each bowl with freshly squeezed lime juice and cilantro. It is also delicious served with a dollop of sour cream in addition to or in place of the lime juice.



raw gazpacho with tomato cucumber red pepper v8 juice

Quick and Healthy Gazpacho

There are some recipes that are categorized as “super healthy”. This is one of them. I created this for times when I needed super nutrition. Freshness and the most live healthy ingredients for when I needed a boost. Most of this I gathered from other recipes. I just added a few things that gave it an extra zing. I also wanted this to be fast. Easy. For flavor an optional ingredient is spicy V8 for added body. I also add a super immune superhero, apple cider vinegar which also ads zest. This is mostly all fresh live foods, and will give you an instant pick me up. – Curt


7 tomatoes

2 Cucumbers

3 Stalks Celery

3 Red Peppers

2/3 cup parsley chopped fine

1/2 cup apple cider vinegar

2 – 8 oz cans spicy V8 Juice

3 cloves garlic minced

1 Red Onion

Salt to taste


1. Chop all vegetables super fine and combine in a large bowl and mix well.

2. Add minced garlic, V8 and salt.

3. Blend roughly about a half of the mixture in a blender on low which creates a fine texture and body to the soup. Pour back into the bowl and stir in.

3. Stir Apple Cider Vinegar at the last. Allow to chill for a few hours.


NOTE: In the summer months, when you have lots of veggies and fresh tomatoes, this is one of the most flavorful fresh dishes in the world. When I want to go on a healing cleanse, I always make a fresh batch of gazpacho and keep it on hand. You an eat it for a few meals a day. You feel great and the live fresh ingredients bring healing and cleansing. There are many variations of gazpacho – the apple cider vinegar and parsley are superfoods that work well with this traditional recipe.


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hearty creamy vegetable soup with carrots, potatoes, thyme, marjoram, nutmeg and ginger

Country Vegetable Soup

This is a nice creamy soup made up of a blend of root and leafy vegetables .  It is a real hearty dish perfect for cold wintery nights. Serve with some crusty whole grain bread.



1 tablespoon butter
1 large onion, chopped
1 cup diced carrot
8 small peeled and diced potatoes
1 cup diced celery
3 cups brown rice cooked
6 cups cold water
4 cups finely chopped cleaned raw spinach
1 cup frozen peas
2 cups 2% milk
1 vegetable bullion cube
generous pinch of nutmeg
1 teaspoon thyme
1/2 teaspoon marjoram
1 teaspoon ginger


SAUTE: In a large cooking pot, melt butter and saute onion until soft.  Add water, carrot, potato and celery and cook covered over medium heat for 10 – 15 minutes.
ADD: Add rice and seasonings and simmer until vegetables are tender.
BLEND: Remove 1/3 of soup and blend, or partially blend soup by using a hand held blender.  This will thicken the soup giving it a creamy texture without using as much milk.
FINISH: Add the spinach and peas.  Simmer again until spinach and peas are just tender.  Stir in milk, nutmeg and salt and pepper.  Serve.


Vegetarian Chili Recipe with beans, chilis, and olives

Lost Mission Vegetarian Chili

When I lived in New Mexico I fell in love with the many variations of vegetarian chili that I was able to sample. This recipe was inspired after driving the back roads from Albuquerque to Santa Fe and visiting an old, incredibly romantic looking mission. We had many a bowl of great chili during those great adventures, and whenever I make my chili, my memories go back to the the dusty back roads, lost missions and quaint cafes of New Mexico. This is a very fresh tasting chili, full of hearty beans, grains & vegetables. It can be served topped with a bit of grated cheddar cheese and a side of tortilla chips and salsa.



3 red onions, diced
6 cloves garlic, crushed
4 cups water (adjust as needed)
3 cans pinto beans
1 can red beans
1 large potato, diced
1 yam, diced

1 8 oz Cans Tomato Sauce
4 Tbl. chili powder
1 Tsp. cumin
1 Tsp. garlic powder
Salt & pepper to taste

(jazz it up the way you want)
1 can black olives, chopped
2 cups frozen corn
1 red pepper, diced
1/2 green pepper, diced
2 – 4 oz cans Diced Green Chilis


1. In a large stock pot, saute diced onions and garlic in olive oil until browned.  Add water, beans, potatoes, & yam and slowly boil until potatoes are tender (about 15 minutes). If needed, add a little water.
2. Turn the temperature to medium heat and add the rest of the ingredients and seasonings. Add more water if needed… and Allow chili to slowly cook until all the veggies are just tender and the chili is rich and full of flavors. You may want to adjust seasonings to taste adding more chili powder, cumin, garlic or salt & pepper to your individual preferences.
Serve with a bit of grated sharp cheddar cheese and a side of cornbread and/or chips and salsa.


Note:  Chili Powders can very in flavor and intensity. It is recommended you season gradually. Add most the seasonings then add more if needed. Adjusting the seasonings a bit can vary the flavor. Add more or less of garlic, chili and cumin to give it your preference of flavor. The carmelized onions and garlic are a must to give a rich full flavor.