Soup Season

Good Health LifestylesRecipes

According to food historians, soup is as old as cooking itself. And throughout the ages, it’s been a delicious, filling, and often economical way to nourish. Here are some of our favorite soups to stay well-fed during the chilly fall and winter months.

Mulligatawny Soup

This soup is the British colonists take on Indian cuisine. Packed with chicken, veggies, and spice, it’s dairy- and gluten-free, making it a perfect addition to a keto, paleo, or low-carb diet.

Serves 8


  • 4 tablespoons pastured butter
  • 1 small onion, chopped
  • 1-in. piece of ginger root, minced
  • 1 celery stalk, chopped
  • 2 small carrots, diced
  • 1 teaspoon curry powder
  • ½ teaspoon turmeric
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 8 chicken thighs, bone-in and skinless
  • 3 cups chicken broth
  • 2 cups raw cauliflower rice
  • 2 cups coconut milk
  • ¼ cilantro, chopped


  1. Melt butter in a large soup pot over medium heat. Add the onions, ginger, celery, and carrots. Sauté until tender and the onions are translucent.
  2. Add the herbs and spice, stirring for 30 seconds to release their fragrance.
  3. Add the chicken thighs and broth. Bring to a boil, then reduce to a simmer. Cover and simmer for one hour or until chicken is cooked through.
  4. Remove the chicken and set aside until cool enough to handle. Remove the bones and shred the chicken. Return the meat to the pot.
  5. Add the cauliflower rice to the pot. Cover and simmer an additional 20 minutes.
  6. Stir in the coconut milk and cilantro. Simmer until heated through.
  7. Ladle into bowls and garnish with additional cilantro, if desired.

Per serving: Calories 427; Total Fat 36g; Carbs 9g; Protein 21g; Sodium 209mg; Sugar 2g


Hearty Seafood Chowder

An East Coast staple, our version is a creamy low-carb spin on the traditional version. A perfect way to summon the seaside on a cold winter’s day!

Serves 6


  • 4 slices sugar-free bacon
  • 1 medium onion, chopped
  • 2 cups daikon radish, chopped
  • 1 cup celery, chopped
  • 2½ cups chicken broth
  • ½ teaspoon dried thyme
  • Salt and pepper to taste
  • 2 cups heavy cream (can substitute coconut cream)
  • 1 pound cod or other white fish, cut into ¼ inch cubes
  • 2 cans chopped clams
  • Chives, minced


  1. In a large soup pot, cook the bacon over medium heat until crisp. Remove from pot and drain on paper towels. Set aside.
  2. Add onion and radish to the bacon grease and cook until onions are translucent.
  3. Add the chicken stock, thyme, salt, and pepper. Reduce to a simmer and cook for approximately 10 minutes.
  4. Add heavy cream, fish, and clams (including clam liquid). Continue to simmer for 5 minutes or until fish is cooked through.
  5. Ladle into bowl and garnish with chives.

Per serving: Calories 427; Total Fat 32g; Carbs 7.6g; Protein 26.5g; Sodium 820mg; Sugar 3.8g


Chicken Zoodle Detox Soup

Nothing tastes better than a steaming bowl of chicken soup when you’re under the weather. Our version is heavy on nutrient-rich veggies and healing herbs to get you back on your feet in no time!

Serves 6


  • 1½ pounds boneless, skinless chicken breasts
  • 2 quarts chicken broth
  • 1 large onion, chopped
  • 3 cups broccoli florets
  • 2½ cups carrots, sliced
  • 2 cups celery, chopped
  • 1½ cups spinach, chopped
  • ¼ cup parsley, minced
  • 3 tablespoons ginger, grated
  • 4 cloves garlic, minced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon crushed red pepper, or more to taste
  • ½ teaspoon ground turmeric
  • Salt and pepper to taste


  1. Heat the olive oil over medium heat in a large soup pot. Add the onions, celery, carrots, ginger, and garlic. Sauté for 5 minutes to soften.
  2. Add the chicken, broth, apple cider vinegar, red pepper, turmeric, and 1 teaspoon salt.
  3. Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes or until the chicken is cooked through. Remove the chicken and set aside to cool.
  4. Add the broccoli to the pot and cook an additional 5 minutes. Meanwhile, shred the chicken and stir back into the soup.
  5. Remove the pot from the heat and stir in the spinach and parsley. Adjust seasonings if needed.
  6. Ladle into bowls and serve.

Per serving: Calories 91; Total Fat 2g; Carbs 6g; Protein 9g; Sodium 456mg; Sugar 2g


Apple Pumpkin Soup

Celebrate autumn’s bounty with this vegetarian-friendly sweet and silky soup. Bonus? It’s also grain- and dairy-free!

Serves 4


  • ¼ cup ghee
  • 1 whole kabocha pumpkin, peeled, seeded, and cubed
  • 2 golden delicious apples, peeled and cubed
  • 1 cup almond flour
  • 8 cups water
  • 1 pinch ground cinnamon
  • Salt and pepper to taste
  • Coconut cream (optional)


  1. In a large soup pot, melt the ghee over medium heat. Sauté the apples about 5 minutes. Add the pumpkin and cook for another 10 minutes or until golden and slightly softened.
  2. Stir in the almond flour. Slowly add the water, stirring constantly until well-blended.
  3. Reduce heat and simmer for 45 minutes.
  4. Using an immersion blender, blend the soup until very smooth. (You can also transfer the soup to a blender and process in batches until smooth.)
  5. Season with cinnamon, salt and pepper.
  6. Ladle into bowls and garnish with a swirl of coconut cream if desired.

Per serving: Calories 359; Total Fat 25g; Carbs 30g; Protein 8g; Sodium 582mg; Sugar 15.5g


Download this article as a PDF