Sunday, 27 April 2014

Paleo soups recipes

08:03 Posted by Dhaval Bhandari
Whether you are cooking for you entire family or just for yourself, slow cooker soups and stews are a simple way to make a dish that lasts. Depending on the size of your slow cooker, you can adjust the size of these recipes to make more for a large family gathering or dinner party – you can also decrease the size of the recipe or freeze some of it if you are cooking for just one or two. These paleo soup recipes and stews utilize fresh, flavor-ful ingredients so you do not need a lot of seasoning. If you have your own herb garden, however, or have access to fresh organic herbs, don’t be afraid to experiment by adding some of your own flavoring to these recipes. By using a little bit of creativity you can customize these recipes to create something your entire family will love, you can also take a bit of inspiration from our paleo blog to create your delicious recipes.

Paleo soups recipes: Cashew Chicken Soup

paleo soups recipes


Inspired by a West African dish, this recipe for cashew chicken soup may be something you’ve never tried before. Despite being out of the ordinary, peanut chicken soup is a delicious, low-carb recipe that is perfectly suited to the Paleo diet. If you want to make your soup a little more substantial, feel free to add more vegetables such as squash, beans or kale.

Number of Servings:  5
Prep Time:  30 minutes

Ingredients:

  • 1 medium onion, sliced thin
  • 4 cloves garlic, minced
  • 1 tsp. ground ginger
  • 12 oz. chicken breast, cubed
  • 6 cups chicken broth
  • 1 can diced tomatoes
  • 2 cups zucchini, cut into chunks
  • ½ cup smooth peanut butter
  • Salt/ pepper to taste
  • 1 oz. dry roasted cashews for garnish


Instructions:

  1. Place the cubed chicken in the slow cooker and sprinkle the sliced onions on top.
  2. Add the minced garlic and dried ginger.
  3. Pour in about 5 ½ cups of chicken broth and turn the heat on HIGH for 1 hour.
  4. Reduce the heat to LOW and stir in the diced tomatoes and zucchini. 
  5. Combine the remaining ½ cup of chicken broth with the peanut butter and add it to cooker, stirring to incorporate it.
  6. Cook on LOW for 4 to 6 hours until the zucchini is tender and the chicken is cooked through.
  7. Season with salt and/ or pepper then garnish with dry roasted cashews and serve.


Nutritional Information:
345 calories, 68 calories from fat, 27 g protein, 16 g carbohydrates, 17 g fat, 9 g sugar

Paleo soups recipes: Roasted Leek, Potato and Onion Soup

Potato and Onion Soup


There is some debate as to whether potatoes are truly part of the Paleo diet but, for the most part, it is up to the individual to decide whether to include them in this recipe or not. If you choose to omit the potatoes, you can simply add another leek and an extra onion to the existing list of ingredients. Without the potatoes, however, you should be aware that the soup will retain more of a broth-like consistency – it will not be as thick and creamy as it would be with the potatoes.

Number of Servings:  6
Prep Time: 30 minutes

Ingredients:

  • 2 lbs. Yukon gold potatoes, peeled and diced
  • 5 cups chicken stock
  • 2 leeks, rinsed and chops (white and light green parts only)
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 cup coconut milk
  • Salt and/ or pepper to taste


Instructions:

  1. Dice the potatoes into 1-inch chunks and chop the leeks and onion. 
  2. Add all the vegetables to vessel and sprinkle the minced garlic on top. 
  3. Pour the chicken stock over the ingredients in cooker then cover and heat on Low heat for 7 to 8 hours or until the potatoes are tender. 
  4. Turn off the vessel and blend the soup using an immersion blender, if desired. 
  5. Stir in the coconut milk and season with salt & pepper. Serve hot.


Nutritional Information:
163 calories, 9 calories from fat, 6 g protein, 35 g carbohydrates, 1 g fat, 4 g sugar.

Cooking Tips:  If you prefer to leave your soup chunky, you can skip step 4. If you want your soup to be creamy but do not have an immersion blender, try pureeing the soup in batches in the blender.

Paleo soups recipes: Chicken and Sweet Potato Stew

Chicken and Sweet Potato Stew


If you are looking for a recipe to warm you up on a cool Autumn or Winter evening, try this recipe for chicken and sweet potato stew. This recipe is the perfect combination of protein and vegetables – you get the protein from the chicken as well as the nutrients and subtly sweet flavor from the sweet potato. For a lighter meal, try making this recipe without the chicken and puree it in the blender for a delicious, creamy sweet potato soup.

Number of Servings:  6
Prep Time:  20 minutes

Ingredients:

  • 3 lbs. boneless skinless chicken breasts, cubed
  • 3 small sweet potatoes, chopped
  • 1 onion, chopped
  • 3 carrots, sliced on the bias
  • 1 stalk celery, sliced on the bias
  • 2 cups water
  • Salt/ pepper to taste


Instructions:

  1. Trim the fat from the chicken breasts and cut them into 1-inch cubes. Add the cubed chicken to the slow cooker.
  2. Add the chopped sweet potatoes, onion, carrots and celery to the slow cooker.
  3. Pour the water into the pot then cover and heat on Low heat for 6 to 8 hours or until the chicken is cooked through.
  4. Season with salt and/ or pepper. Serve hot.


Nutritional Information:
320calories, 27 calories from fat, 52 g protein, 19 g carbohydrates, 3 g fat, 7 g sugar

Paleo soups recipes: Tomato Basil Soup

Tomato Basil Soup


No matter what diet you follow, tomato basil soup is a well-loved classic. Not only is this recipe incredibly simple to prepare, but the addition of fresh basil gives it a flavor that is difficult to top. If you keep your own garden during the summer, this is the perfect way to use some of your homegrown produce. Even if you don’t grow your own produce it is a great way to take advantage of summer farm stands and farmers markets. It is not only health and helps folks in keeping weight under control.

Number of Servings:  4
Prep Time:  15 minutes

Ingredients:

  • 10 large tomatoes, cored and cut in half
  • 1 large onion, sliced
  • 3 cloves garlic, minced
  • 2 tbsp. olive oil
  • 1 cup water
  • 6 to 8 leaves fresh basil, chopped
  • ½ cup coconut milk
  • Salt and pepper to taste


Instructions:

  1. Arrange the halved tomatoes in the bottom of the cooker and sprinkle the sliced onions and minced garlic on top. 
  2. Drizzle the olive oil over the ingredients in cooker then cover and cook on High heat for one hour or until the tomatoes are tender.
  3. Add the water and fresh basil to vessel then cover and cook on Low heat for 4 to 6 hours.
  4. Turn off the slow cooker and blend the soup using an immersion blender or by pureeing it in batches using a blender. 
  5. Stir in the coconut milk, season to taste with salt or pepper then serve hot.


Nutritional Information:
172 calories, 64 calories from fat, 5 g protein, 24 g carbohydrates, 9 g fat, 14 g sugar

Cooking Tips:  You may also use canned whole tomatoes for this recipe but, in order to stay within the guidelines of the Paleo diet, be sure to use a brand that doesn’t use BPA in the lining of their cans. You may even be able to find jarred organic tomatoes in order to avoid can-related problems entirely.

Paleo soups recipes: Greek Stew

Greek Stew


Made with braised beef, this recipe for slow cooker Greek stew is the perfect way to warm up on a cold winter night. If you are tired of using the same old recipes, give this recipe a try. Not only will the unique flavor of braised beef satisfy your taste buds but it blends perfectly with tender onions and the flavor of bay leaves to create a unique and healthy dish.

Number of Servings:  8
Prep Time:  30 minutes

Ingredients:

  • 3 lbs. grass-fed beef, cubed
  • 3 tbsp. coconut oil
  • 1 onion, chopped
  • 10 cloves garlic, minced
  • 1 cup diced tomatoes
  • ½ cup water
  • 2 bay leaves
  • Salt and pepper to taste


Instructions:

  1. Heat the coconut oil in a skillet over medium high heat. Add the cubed beef and cook until it is browned on all sides, 3 to 5 minutes.
  2. Spoon the meat out of the skillet and into the vessel. Pour the juices into a small bowl and set aside.
  3. Add the chopped onion and minced garlic to the skillet and cook over medium high heat until translucent.
  4. Sprinkle the cooked onions and garlic over the beef in slow cooker then drizzle with the meat juice. Add the diced tomatoes, bay leaf and water.
  5. Cover and cook on HIGH heat for 4 hours.
  6. Season with salt and/ or pepper.


Nutritional Information:
404 calories, 189 calories from fat, 46 g protein, 5 g carbohydrates, 21 g fat, 1 g sugar.

Cooking Tips:  When cooking with bay leaf, always remove the bay leaf before serving the dish. To make this dish more substantial, feel free to add some Yukon gold potatoes cut into large chunks.

Paleo soups recipes: Jambalaya Soup

Jambalaya Soup


Jambalaya is a classic New Orleans-style dish which can be made using a variety of ingredients. Though traditional Jambalaya is made with rice, you can substitute cauliflower rice and still enjoy the flavors of this delicious, Paleo diet-friendly dish. If you are a fan of spicy food, feel free to add more hot sauce or a dash of cayenne to kick this recipe up a notch.

Number of Servings:  6
Prep Time:  15 minutes

Ingredients:

  • 5 cups chicken broth
  • 3 bell peppers, chopped
  • 1 can organic diced tomatoes
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1lb raw shrimp, peeled and deveined
  • 1/3lb chicken, cubed
  • 1lb spicy chicken sausage, sliced
  • 1/2 head cauliflower
  • 1 tsp. paprika
  • 1 tsp. salt
  • 1 tsp. garlic powder
  • ½ tsp. black pepper
  • ½  tsp. dried oregano
  • ½  tsp. dried thyme
  • ½  tsp. onion powder
  • ½  tsp. cayenne pepper


Instructions:

  1. Place the chicken, chopped peppers, onion and garlic in the pot. Sprinkle the spices on top and drizzle with chicken stock.
  2. Cover and cook on LOW heat for 5 hours until the chicken is cooked through.
  3. Add the sliced sausage and cook for an additional 30 minutes. 
  4. Cut up the cauliflower into large chunks and pulse it in a food processer to create a cauliflower rice.
  5. Add the cauliflower rice and shrimp to the slow cooker and cook for 20 minutes.
  6. Garnish with sliced scallions and serve hot.


Nutritional Information:
281 calories, 72 calories from fat, 37 g protein, 14 g carbohydrates, 8 g fat, 6 g sugar.

Cooking Tips:  If you prefer the presentation of traditional jambalaya over this soup version, try reducing the amount of chicken broth suggested by the recipe to 1 cup and serve the jambalaya over steamed cauliflower rice rather than adding the rice to the vessel.

Paleo soups recipes: Butternut Squash Soup

Butternut Squash Soup


Butternut squash soup is a classic fall favorite and by using your slow cooker, it is also incredibly easy to make. Whether you are looking for a delicious dish to serve your family or something nice to serve at a dinner party, this recipe for slow cooker butternut squash soup is sure to please. If you have access to a local farmer’s market or are able to grow the squash yourself, your soup will be both healthy and natural – a great example of a Paleo diet meal.

Number of Servings:  6
Prep Time:  20 minutes

Ingredients:

  • 2 butternut squashes
  • 1 can coconut milk
  • 1 onion, chopped
  • 3 cups vegetable broth
  • ½ tsp. dried marjoram


Instructions:

  1. Cut the butternut squashes in half and scoop out the center. Peel the squash and cut it into cubes.
  2. Place the squash cubes and chopped onion in cooker and add the vegetable broth and dried marjoram.
  3. Cover and cook on LOW heat for 6 to 8 hours.
  4. Use an immersion blender to puree the soup then stir in the coconut milk.
  5. Season with salt and pepper to taste. Serve hot.


Nutritional Information:
71 calories, 9 calories from fat, 1 g protein, 15 g carbohydrates, 1 g fat, 5 g sugar

Cooking Tips:  If you do not have an immersion blender you can either puree the soup in batches in your blender or use a potato masher to puree the squash by hand. If you mash the squash by hand your soup may not be creamy, but it will be easier to blend in the coconut milk than if you did not mash the squash at all.

Paleo soups recipes: Thai Curry Chicken Soup

Thai Curry Chicken Soup


Just because you have chosen to follow the Paleo diet doesn’t mean you have to give up some of your favorite ethnic foods. There are plenty of ways to create your own Thai favorites from scratch while still sticking to your diet! Not only is this recipe for Thai curry chicken soup delicious, but because you can make it in cooker it takes no time at all to prepare.

Number of Servings: 6
Prep Time:  10 minutes

Ingredients:

  • ½ lb. chicken breast, chopped
  • 1 onion, diced
  • 2 bell peppers, chopped
  • 1 cup sliced mushrooms
  • 2 cups chicken stock
  • 3 cups coconut milk
  • 3 tbsp. curry powder
  • Salt and pepper


Instructions:

  1. Place the cubed chicken in the slow cooker then add the onion, peppers and mushrooms.
  2. Pour the chicken stock over the vegetables in cooker and stir in the curry powder.
  3. Cover and cook on LOW heat for 4 to 6 hours until the chicken is cooked through and the vegetables are tender.
  4. Stir in the coconut milk to thicken the soup.
  5. Garnish with fresh cilantro and serve hot.


Nutritional Information:
114 calories, 36 calories from fat, 11g protein, 10 g carbohydrates, 4 g fat, 5 g sugar.

Cooking Tips:  If you prefer a thicker curry, try stirring a tablespoon of almond flour into the chicken stock before adding it to cooker. As the soup cooks, the flour will help to thicken it.