Category Archives: Soups

GFDF Chicken and Wild Rice “Chowder”

03 Thursday Feb 2022

Posted by in Dairy Free, Egg Free, Gluten Free, Main Dishes, Soups, Soy Free

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This has been a favorite for my family since 2008. It’s a great mild meal to serve on a cold day, especially if you have freshly baked warm bread to go with it.

My children HATE peas and rebel if I add them to the recipe, but I enjoy them. Either way, it’s a great meal.

a close up of the chicken, carrots, celery, onions, wild rice, and thickened broth in the cooked dish

Chicken and Wild Rice Chowder

2 tablespoon organic canola or olive oil
1/4 cup organic cornstarch
1-32 oz. box low sodium organic chicken broth
1 lb cooked cubed organic chicken breasts (or thighs if you prefer)
1/2 cup dry wild rice (about 1 cup cooked
4 medium very thinly sliced fresh carrots (about 2 cups)
1 small onion, thinly sliced (about 3/4 cup)
1 stalk celery, thinly sliced (about 1/2 cup)
1/4 teaspoon organic black pepper
2 teaspoons sea salt
1 cup frozen peas (optional)

Start wild rice cooking according to directions on package in a small pot. This often takes longer than the rest of the prep, so starting it 15-30 minutes in advance isn’t a bad idea.

If you need to cook the chicken, also do that now. I bake my chicken breasts at 400 degrees for 25 minutes in a glass pan.

Prep the carrots, onion, and celery. I slice the carrots in the food processor with a 4 mm blade. The celery can also go through the food processor, but the onion must be diced by hand. Saute the veggies on medium heat in a large soup pot on the stove using the oil to prevent sticking. Stir periodically to prevent over-browning. While veggies are cooking, cube the chicken. Once the onions are clear and the celery and carrots are almost completely cooked, add the chicken, the cooked wild rice, salt, pepper, and all but 1/2 cup of the broth to the pot. Simmer until everything is warmed through and vegetables are all soft.

In a small bowl or cup, mix the 1/2 cup of broth and 1/4 cup cornstarch. Slowly stir into the chicken mixture. Stir frequently while cooking for a few minutes until the mixture has thickened sufficiently. Remove from heat. If you are using frozen peas, stir in now. Serve.

©2022 NaturallyElizabeth.com

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Ham, Bean and Chard Soup

22 Friday Nov 2019

Posted by in Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free

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I’m currently eating a very low nightshade diet to help reduce inflammation. Fortunately or unfortunately, it seems to be helping a lot. When I try to eat peppers, my pain levels go up rapidly. Tomatoes don’t seem to bother me as much, and eggplant is easy to avoid. So I’m having to redo a lot of my recipes to try to reduce nightshades and still retain taste because I generally depend highly on peppers for flavor. This is tonight’s successful and delicious effort.

**

Ham, Bean and Chard Soup Recipe GFDF

Ham, Bean and Chard Soup

Ham, Bean and Chard Soup

2 cups diced all-natural ham
2 cans (14 ounce) Great Northern organic beans (or other beans of your choice), drained
1 medium yellow or white organic onion, diced
2 medium organic carrots, sliced very thin
4 cloves organic garlic, minced
1 bunch organic chard, stems sliced thinly and leaves shredded in bite size pieces
4 cups (1 box) organic low sodium chicken broth (I used Pacific brand)
3 teaspoons organic dried thyme
2 teaspoons organic dried mustard (not prepared mustard)
2 teaspoons organic ground black pepper
2 teaspoons sea salt
several tablespoons organic olive oil (or other cooking oil of your choice)

In a soup pot, pour in a few tablespoons of olive oil. Saute onion, chard stems, and carrots over medium heat until onions are almost fully translucent. Add garlic. Saute for another few minutes. Add broth, ham, beans, thyme, mustard, black pepper, and sea salt. Cook until all has warmed through, broth is bubbling and carrots are fully cooked. Add chard leaves to the pot and stir until they have wilted. Remove from heat and serve.

©2019 NaturallyElizabeth.com

New Year’s Soup

30 Sunday Dec 2018

Posted by in Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free

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When I first moved to Texas, I had never heard of the New Year’s tradition of eating black-eyed peas and collard greens for good luck. I thought it was rather bizarre since I wasn’t a fan of either of those things. Since then, I’ve learned to love both.

As with all soups, this one is forgiving. There are several options you can make to change it up if you want.

  1. Instead of ham, if you have leftover cooked turkey or chicken, you could use those instead. You’ll need to add some extra salt to taste as the ham is naturally salty.
  2. If you don’t have a hambone, just skip it. It adds some extra flavor, but it’s not essential.
  3. You can use any kind of greens you want, have available or are on sale. Collard greens, mustard greens, lacinto kale, dinosaur kale, rainbow chard, or swiss chard all work.
  4. If you want, use a jalapeno, habanero, or other spicy pepper instead of the cayenne pepper. Or if you prefer your food milder in taste, skip all of the above.
  5. If you can’t find fresh black-eyed peas, you can soak dried ones overnight and then add to the soup. If you use canned or frozen, you will not need to cook this for very long at all (5-10 minutes).

New Year's Soup

Black-Eyed Peas, Ham, and Greens soup

New Year’s Soup

A few tablespoons of olive or canola oil
1 yellow or white organic onion, diced
1 organic bell pepper (I used 1/3 orange, 1/3 green, 1/3 yellow), diced
8 cups organic chicken broth (I used Pacific brand)
12 oz fresh black-eyed peas, pre-soaked
1 ham bone (optional)
4 cloves of garlic, minced
1 teaspoon dried organic marjoram
1 teaspoon dried organic thyme
1/2 teaspoon organic black pepper
1/2 teaspoon cayenne (optional)
1/2 teaspoon dried ground mustard (not prepared)
1 pound fully cooked ham, diced
1 bunch collard greens, stalks and leaves separated

Slice the stalks to the collard greens the way you would with celery for a soup. Shred the collard green leaves into bite sized pieces. In a large soup pot, sauté the onion, bell pepper and sliced collard green stalks together over medium in oil. Once the onion mixture is cooked all the way, add the broth, ham bone, black-eyed peas, garlic and spices. Cook until the beans are soft, about 45-60 minutes. Towards the end, stir in the ham to warm it up. Remove from heat and remove the ham bone. Add the collard green leaves to help cool the soup to an edible temperature and cook the greens.

Makes about 12 cups of soup.

©2018 NaturallyElizabeth.com

 

Kielbasa, Lentil and Kale Soup

01 Thursday Mar 2018

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kielbasa soup

Apologies for the cell phone picture!

1 yellow or white organic onion, diced
1 pound all-natural smoked sausage (kielbasa), diced (we use jalapeno to add kick)
1 organic bell pepper (I used 1/2 red, 1/2 green), diced
8 cups organic chicken broth (I used Pacific brand)
1.5 cups dried organic red lentils
1 teaspoon dried organic marjoram
1 teaspoon dried organic thyme
1/2 teaspoon organic black pepper
8 ounces (1/2 bag) frozen 365 organic blue curled kale

In a large soup pot, sautee the onion and sausage together over medium. (The sausage is usually greasy enough that you don’t need to add oil, but if you use low-fat sausage, you might need to.). When the onions are partially translucent, add in the bell pepper. Once the onions are cooked all the way, add the broth, lentils, marjoram and thyme. Cook until the lentils are soft, about 15-20 minutes. Remove from heat and add the frozen kale to help cool the soup to an edible temperature and warm the kale. Makes about 12 cups of soup.

©2018 NaturallyElizabeth.com

 

 

Mushroom Summer Squash Soup

30 Thursday May 2013

Posted by in Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free

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IMG_0297-psAfter five months, I’m back!  I had some really rough health months in the time I haven’t been posting, so my blog fell by the wayside.  I did take pictures of some of the recipes I created during that time, though, so I have recipes to share.  I just need to get them up on the web.  Easier said than done!

One of the changes that happened during that five month absence is that I removed black pepper from my diet.  I started getting migraines again, and I wasn’t sure why.  Through the process of elimination, I figured out black pepper was one of the main culprits.  I stopped eating black pepper right before Christmas, and within three weeks I had lost an entire dress size with no other changes.  Weight issues involve far more than just calories, sugar and exercise, but our society often fails to recognize that.

So for the past five months, I’ve been eating simply and eating without pepper.  It eliminated a few more of the very few processed shortcut foods I had (like a few of the Amy’s frozen dinners I could eat), but I’m probably better off without them.  It’s made me become more creative with seasonings rather than just relying on black pepper like so many of us are trained to do.

The soup below was a “use up what’s in the fridge” creation.  Summer squash are about to be overrunning CSA boxes locally, and squash recipes are always appreciated at this time of year.  This recipe could easily use zucchini, yellow, or zephyr squash or any other similar soft squash that you end up with.  Likewise, any type of mushroom that you prefer would work well.

This soup freezes well.

***

Mushroom Summer Squash Soup

Splash of canola oil
1 large organic white or yellow onion, diced
1 organic green chile including seeds, sliced
4-5 cloves of organic garlic, chopped roughly
3 cups sliced organic mushrooms (I used cremini)
7 cups organic summer squash, cubed in 1 inch-ish chunks  (I used zucchini  and zephyr)
½ cup fresh organic parsley, chopped roughly
1 tablespoon fresh organic rosemary, chopped roughly
6 cups organic chicken broth

Saute the onions, chile and garlic in the canola oil until the onions are almost translucent.  Add in the mushrooms, squash, parsley, rosemary, and chicken broth.  Cook over medium heat until the squash are tender.  Once softened, use an immersion blender to blenderize the soup.   If you don’t have an immersion blender, transfer in small batches to a regular blender, being careful not to overfill.

Makes about 3 quarts.

©NaturallyElizabeth.com

Vegetable Lentil Soup

01 Thursday Nov 2012

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While we’re back to warm weather in Central Texas at the moment, I’m sure it will get cold again… eventually.  This made a hearty soup earlier this week when the temperatures were a little cooler.

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Vegetable Lentil Soup

Adapted from “Easiest Black-Eyed Peas and Lentil Soup” in 1001 Low-Fat Vegetarian Recipes by Sue Spitler

3 medium organic carrots, sliced thinly
3 stalks organic celery, sliced
1 medium yellow or white organic onion, diced
4 cloves organic garlic, minced
2 tablespoons organic olive oil
8 cups organic GF low sodium vegetable or chicken broth*
2 cups filtered water
2 teaspoons dried organic thyme
1.5 teaspoons dried organic marjoram
1 teaspoon dried organic oregano
2 teaspoons sea salt
1 teaspoon organic black pepper
1 organic bay leaf
1-15 ounce can organic white beans or black-eyed peas
1.5 cup dried organic lentils (I used a combination of red and brown)
1-15 ounce can Muir Glen organic diced tomatoes
2 cups packed organic greens, cut in small pieces (chard, kale or collard greens work well)

Sauté carrots, celery, onion, and garlic in oil in large pot for a few minutes until they soften a bit (or stick to the pan… that’s my signal it’s time to move on to the next step).  Add broth, water, herbs, beans, lentils, and tomatoes.  Cook over medium heat until the carrots and lentils are soft (45-60 minutes).  Stir in the greens and allow to cook for 5-10 minutes until the greens are done.  Discard bay leaf before serving.

Makes about 4 quarts.

*If making this vegan, obviously choose the vegetable broth rather than the chicken broth.

©2012NaturallyElizabeth.com

GFDF Lentil and Sweet Potato Soup

05 Thursday Jul 2012

Posted by in Dairy Free, Egg Free, Gluten Free, Soups, Soy Free, Vegan

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[Update 7/7/12]

I realize that the soup picture above isn’t the most attractive looking; I used brown lentils in it which isn’t quite as pretty as when I make it with red lentils. It’s hard to make many blended soups look pretty, but this one tastes really good.  One of my sons doesn’t like beans in any other form, but he will willingly eat this soup.  He really likes to add in chunks of leftover baked potatoes to add a bit more texture and substance to it.  We all like to add in smoked sausage.

I often double this recipe so we have lots of leftovers.  It freezes and reheats well.

GFDF Lentil and Sweet Potato Soup

Adapted from Kalyn’s Kitchen

a few tablespoons of organic olive oil
1 large organic white or yellow onion, diced (about 1.5 cups)
4 teaspoons fresh organic ginger, minced
4 large cloves organic garlic, minced
1 serrano or jalapeño or other hot pepper of your choice, sliced thin
1 tablespoon organic curry powder
1.5 teaspoons sea salt
½ teaspoon organic black pepper
1 large or 2 medium organic sweet potato, peeled and diced
1.5 cups organic dried lentils (I use brown or red)
4 cups organic GF chicken broth (I use Imagine or Pacific)*
2 cups water
1 can light coconut milk
½ cup loosely packed fresh organic cilantro leaves

Optional add-ins:
1 pound natural smoked sausage, cut in pieces and cooked
2 cups baked organic white/red/yellow potato, diced

Sauté the diced onion in olive oil in the bottom of a soup pan over medium heat. When the onion is partially cooked, add in the ginger, garlic, and pepper and continue cooking for a few minutes more.  Add in the curry powder, salt, black pepper, sweet potatoes, lentils, broth, and water.  Allow to continue cooking until the sweet potatoes and lentils are soft, about 30 minutes.  Add in the coconut milk and cilantro leaves and cook for a few minutes more.

Remove from heat.  Using an immersion blender, puree the soup.  If you don’t have an immersion blender, allow the soup to cool and blend in small batches in a regular blender, taking care not to burn yourself.

If adding in the optional sausage or potato, do so right before serving.

*Use vegetable broth and don’t add in the smoked sausage to veganize this recipe.

©NaturallyElizabeth.com

GFDF Chicken Vegetable Soup

02 Friday Mar 2012

Posted by in Crockpot, Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free

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(While it’s a gorgeous 82F outside as I post this, winter will be back to Central Texas tonight with a colder and windy day forecast for tomorrow.  Soup season isn’t totally done around here!)

Like many parents, I struggle to get vegetables in my family.  I may serve the vegetables, but they don’t usually like them.  This is one of the exceptions to the rule.  My boys willingly eat vegetables in the form of soup.

This is a recipe I have been making forever and came up with through trial and error.  It comes out slightly differently each time I make it because I throw in whatever I have around.  I often put in zucchini or yellow squash.  This could easily be cut in half if you aren’t cooking for an army.

Chicken Vegetable Soup

organic canola oil
2 organic peppers, diced  (green, red, yellow orange– whatever is available) (about 2.5 cups)
6-8 stalks organic celery, thinly sliced (about 2 cups)
1 large organic white onion, diced (about 2 cups)
8 medium organic carrots, peeled, sliced and diced (about 3 cups)
1 organic jalapeno with seeds, minced (optional but recommended for cleaning out the sinuses!)
5 medium organic potatoes, peeled and diced (about 4 cups)
1 large organic sweet potato, peeled and diced (about 2 cups)
2 lbs organic boneless skinless chicken breasts, trimmed of fat but still whole
9 cups Mountain Valley spring water
1T organic garlic powder (or 6-8 cloves of garlic added with the onions)
2T sea salt
½ t organic black pepper
1 t organic dried rosemary
1 t organic dried thyme
1 t organic dried marjoram
2 packed cups of chopped fresh organic spinach

Coat  the bottom of an extra large pot with canola oil—I use a 7 quart Dutch oven.  Lightly sauté the peppers, celery, onion, carrots, and jalapeno over medium heat for a few minutes until the onions are beginning to become translucent.  Add the chicken, potatoes, sweet potato, water, garlic powder, sea salt, black pepper, rosemary, thyme, and marjoram.  Raise the temperature to high and bring to a boil.  Reduce to medium.  Continue cooking until the chicken breasts are done and the potatoes are starting to fall apart.  (I cook on an electric cooktop that takes longer than other stoves, so it is about 45-60 minutes on mine depending on the day and how frozen the chicken still is when I put it in the pot, but that’s just a guesstimate).  Remove the chicken breasts from the soup, allow to cool for a few minutes, and dice.*  Return the chicken to the pot along with the spinach.  Allow to cook for a few more minutes to allow the spinach to soften.

This soup will freeze but because of the potatoes in it, it doesn’t freeze well.

A half-batch version of this recipe also works well in the crockpot.  I lightly sauté the onions and then add all the ingredients except the spinach to the crockpot.  I cook on low for 8-10 hours in my 17 year old crockpot that cooks slower than new ones.  I throw in the spinach about an hour before serving.

*I abhor dealing with raw meat, so I choose to dice the chicken after it’s cooked.  You could also dice it raw and then not have to do this step.

©NaturallyElizabeth.com

GFDF Split Pea Soup

01 Thursday Mar 2012

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My kids will not eat this soup.  They refer to it as “green concrete” because of the way it congeals in the fridge.  I, on the other hand, love it.  It freezes well, so I will make a huge pot and defrost a jar of it on occasion when I want easy lunches for me.  It is not the most attractive looking soup, but it really does taste great.

This recipe is designed to feed a small army but can easily be cut in half.

Split Pea Soup

organic canola oil
1 small organic onion, finely diced
4 organic carrots, thinly sliced
2 stalks of organic celery, thinly sliced
3 cloves of organic garlic, minced
about 1 c organic diced peppers (in this green)
about 1 c organic cauliflower stalks (or whatever other veggies need using up)
about 3 c organic dried split peas
about 10 c of Mountain Valley water
2T dried organic tarragon
about 2T sea salt
about 2t organic black pepper
about 1 t organic garlic powder
1 bunch of organic greens or kale, torn in small pieces
2 -15 oz cans organic red beans (or white would work well, too)

In a large soup pot, sauté the onion, carrot, celery, garlic, peppers and cauliflower in a few tablespoons of canola oil for a few minutes.  Add the water, split peas, tarragon, garlic powder, salt and black pepper.  Cook over medium heat until the peas are mush and the veggies are soft.  Add the greens and cook for a few minutes until tender.  Remove from heat.  Stir the red beans in.  Puree with an immersion blender.  Freezes well.

©NaturallyElizabeth.com