Cream of Vegetable Soup

I have two purposes for posting this cream of vegetable soup. Number one if you have recipes that call for cream of vegetable soup, you no longer have to use a canned cream of vegetable soup (similar to this cream of mushroom soup) Number two at different times in our healing journey, our body would like more vegetables so this is a way to get a rich and thick soup that contains meat’s amino acids without having to digest meat pieces. 

The goal of this soup is rich flavor. Be liberal in your vegetables and herbal seasonings. You can use other vegetables if you have them! 

Ingredients for Homemade Cream of Vegetable Soup:

• ¼ cup of Butter

• 1 Medium White Onion

• Garlic

• 3-4 Carrots

• 1 Large Turnip or Zucchini

• 2 Stalks of Celery

• 1 tsp Salt

• 1 Handful, about 20 sprigs, Parsley

• 8 Peppercorns

• 4 cups Stock (whatever you have on hand. I had beef but you can use chicken or vegetable although you won’t get the healing properties of animal amino acids)

• 16 oz. Sour Cream

Directions for Cream of Vegetable Soup:

In a large stock pot, melt butter. Cut the onion in half and slice it. Add to the melted butter.

Cube the turnip, and slice the carrots and celery. Add to the stock pot. Roughly chop the parsley, and add to the pot with the salt and peppercorns. Mix.

Add in the stock and allow to simmer on low for about 40 - 60 minutes, until the vegetables are soft.

Immersion blend your soup or place it in a blender until it is completely smooth and free of chunks. 

Add in sour cream. Stir to combine and melt the sour cream.

Enjoy!

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Broccoli Cheese Soup

My mom used to make a version of broccoli cheese soup which I enjoyed until I started reacting to dairy. This recipe is definitely not something that can be made dairy free. If you are able to enjoy dairy, I recommend it. It’s made from nutrient dense foods, primarily butter, cheese, broccoli and stock, which will result in a filling nutrient dense soup perfect for cold winter months! If you cannot yet enjoy dairy, I highly recommend following the GAPS Diet so you can eat this soup. 

Ingredients:

• 7 cups Chicken Stock

• ½ Stick/ 4 tbsp Butter

• 1 Medium Onion

• 6 Cloves of Garlic

• 1 - 2 tsp of Salt, to taste

• 6 cups of Broccoli Florets, about 3 heads

• 4 oz White Cheddar Cheese, Freshly Grated

• 1 1/2 cups (12 oz) Cream

Directions:

Add the butter to a large pot.  Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.

Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize. 

Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.

Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.

Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.

When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.

Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.

Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!

Enjoy!

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Broccoli Cheese Soup

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 7 cups Chicken Stock
• ½ Stick/ 4 tbsp Butter
• 1 Medium Onion
• 6 Cloves of Garlic
• 2 tsp of Salt, to taste
• 6 cups of Broccoli Florets, about 3 heads
• 4 oz White Cheddar Cheese, Freshly Grated
• 1 1/2 cups (12 oz) Cream

Instructions

1. Add the butter to a large pot. Turn the heat to medium / medium low. Allow the butter to melt. Roughly chop the onion and add to the pot.
2. Stir the onion to coat thoroughly with butter. Allow the onion to cook for about five minutes, turning down if the heat is too much. Do not allow the onions to caramelize.
3. Add the garlic to the pot when the onions are soft. After a few minutes, add in the stock. Stir in the salt, to taste.
4. Roughly chop the broccoli. If you do not plan to blend your soup, chop it into small pieces.
5. Add the broccoli to the pot and stir. Turn up the heat to medium high. When the mixture reaches a boil, adjust heat to keep the mixture at a rolling simmer.
6. When broccoli is soft, add mixture to a blender or immersion blend it and remove it from the heat.
7. Grate the cheese. Add in the cream and cheese to the broccoli mixture and stir until combined and cheese is melted.
8. Serve with more fresh grated cheese on top. Salt to taste - if you made stock without salt, you will likely need lots of salt!
9. Enjoy!

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French Onion Soup

This is a simple rich recipe that can bring back familiar tastes and memories. This is a great recipe to make in the winter as onions and stock are great food for the immune system. Onions are an amazing supporting food because they are high in vitamin C, calcium, and quercetin. 

The red wine gives it a distinctive taste. If you’re on a GAPS Stage where wine is not allowed, it can definitely be omitted.

This was especially delicious with grated cheese on top! I used Monterey Jack but any white cheese that you have on hand would be a great choice. If you are dairy free, it is ok to omit the cheese. Also be sure to substitute lard for your butter as the fat to cook the onions in.

Ingredients for French Onion Soup:

• 4 Onions

• 2 sticks / 1 cup of Butter

• 6 Garlic Cloves

• 2-3 Bay Leaves

• 2 sprigs Thyme

• 1 cup Red Wine

• 2 Quarts of Beef Stock

• Grated Monterey Jack or Gruyere Cheese

Directions:

Thinly slice 4 onions. Yes really, 4 onions!

Add 1 cup of butter to a large stock pot and turn on to medium heat. When butter is melted, add in the onion and stir to coat. Caramelize the onions for approximately 20 minutes until soft.

When soft, add in 5-6 cloves of chopped garlic, bay leaves, and thyme. Stir and allow to cook for a few more minutes.

Add in red wine and allow to cook for 15-20 minutes for the wine to boil off. I cook it until I cannot smell the alcohol anymore, generally about 20 minutes. Stir fairly frequently.

Add in beef stock and cook for 5-10 minutes more.

Top with grated cheese & enjoy!

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French Onion Soup

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 4 Onions
• 2 sticks / 1 cup of Butter
• 6 Garlic Cloves
• 3 Bay Leaves
• 2 sprigs Thyme
• 1 cup Red Wine
• 2 Quarts of Beef Stock
• Grated Monterey Jack or Gruyere Cheese

Instructions

1. Thinly slice 4 onions. Yes really, 4 onions!
2. Add 1 cup of butter to a large stock pot and turn on to medium heat. When butter is melted, add in the onion and stir to coat. Caramelize the onions for approximately 20 minutes until soft.
3. When soft, add in 5-6 cloves of chopped garlic, bay leaves, and thyme. Stir and allow to cook for a few more minutes.
4. Add in red wine and allow to cook for 15-20 minutes for the wine to boil off. I cook it until I cannot smell the alcohol anymore, generally about 20 minutes. Stir fairly frequently.
5. Add in beef stock and cook for 5-10 minutes more.
6. Top with grated cheese & enjoy!

Gluten Free Cream of Mushroom Soup

I tried making a Paleo Cream of Mushroom soup when I did Paleo about ten years ago. It was made with coconut and wasn’t the right consistency and not good. I haven’t tried again! 

But I like, like many others, grew up eating casseroles made with processed, commercially available cream of mushroom or cream of chicken soup and wanted to replicate the taste with real food ingredients. This soup can be used as a substitute for any commercially made cream of mushroom soup. I’m excited for the possibilities!

These mushrooms were sourced from Hazel Dell, a local farm just ten minutes from my house! While I love mushrooms, I don’t cook with them. I have a few things like mushroom ketchup that I absolutely love having mushrooms for. I’m thrilled to find a local resource to use! Being grown from a local farm, these mushrooms are a little more expensive than what you might find at the store. But I have a strong conviction that whatever I choose to invest in during this time of economic upheaval will survive and I want to be sure I’m supporting local resources and individual farmers. 

While I used Shiitake Mushrooms, you could also do a mixture of exotic mushrooms. Experiment and enjoy!

Makes approximately 32 ounces of soup

Ingredients:

• 1 3/4 cups Chicken Stock

• 5 cups Shiitake Mushrooms

• ½ a small Onion

• 4 sprigs of Fresh Thyme or ¼ tsp of Dried Thyme

• 4 tbsp Butter

• 1 ½  tbsp Beef Gelatin Powder

• 1 tsp Salt

• ½ tsp Pepper

• 1 cup Cream

• 1 tbsp Sherry 

Directions:

Make your stock. [Directions Here.]

Thinly slice your mushrooms. 

In a large pan, add stock, mushrooms, and thyme. Toss or stir to coat. 

Cover and cook until mushrooms are soft, about 10-15 minutes. Your mushrooms will cook down a lot!

Add ¼ cup of stock to a separate small pan. Add beef gelatin powder and stir to dissolve. Add in butter and mix well until butter is melted and mixture is thick.

Blend mushrooms with an immersion blender or with a table blender slightly, leaving some chunks.

Add gelatin mixture, cream, and sherry to mixture. Mix and let simmer for 10-15 minutes. If you need the sherry to be cooked out, make sure your soup is at an active simmer!

Enjoy!

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Gluten Free Cream of Mushroom Soup

Author: The Be Well Clinic

Ingredients:

• 1 3/4 cups Chicken Stock
• 5 cups Shiitake Mushrooms
• ½ a small Onion
• 4 sprigs of Fresh Thyme or ¼ tsp of Dried Thyme
• 4 tbsp Butter
• 1 ½ tbsp Beef Gelatin Powder
• 1 tsp Salt
• ½ tsp Pepper
• 1 cup Cream
• 1 tbsp Sherry

Instructions:

1. Make your stock. [Directions Here.]
2. Thinly slice your mushrooms.
3. In a large pan, add stock, mushrooms, and thyme. Toss or stir to coat.
4. Cover and cook until mushrooms are soft, about 10-15 minutes. Your mushrooms will cook down a lot!
5. Add ¼ cup of stock to a separate small pan. Add beef gelatin powder and stir to dissolve. Add in butter and mix well until butter is melted and mixture is thick.
6. Blend mushrooms with an immersion blender or with a table blender slightly, leaving some chunks.
7. Add gelatin mixture, cream, and sherry to mixture. Mix and let simmer for 10-15 minutes. If you need the sherry to be cooked out, make sure your soup is at an active simmer!
8. Enjoy!

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Easy Jambalaya

I know from personal experience that eating soups for most or all meals can become routine and unappealing. So I have been looking for soup recipes with unique tastes or flavor profiles to shake things up. 

I’ve never really had traditionally made jambalaya so I’m not sure how well this stacks up but it is delicious! It’s legal on Stage 4 of the GAPS Diet as long as you are tolerating nightshades (tomatoes and peppers.)

One of the most important ways to replenish a malnourished body is to eat a variety of nutrients that come from a variety of sources. Depending on where you live (i.e. a landlocked state like Colorado) seafood may not be a class of food you commonly partake in. When you purchase seafood, it should always be wild caught and sourced from a location that is not off the coast of China. When seafood is fresh, it tastes very mild. As it ages, it will become more and more “fishy.” Flash frozen seafood is often the best because was preserved in the freshest state possible.

Jambalaya is traditionally served over rice. While rice isn’t GAPS Legal, if it is something you are tolerating or eating currently, I have a blog post on how to properly prepare rice here. If you are on full GAPS, wild rice is legal and you can learn how to properly prepare wild rice here. I think it’s delicious to eat this jambalaya on it’s own and don’t miss the rice.

Ingredients for Jambalaya:

• 3 tbsp Lard

• 7 cups of Stock

• 2 Chicken Breasts, cubed

• 1 lb. Scallops

• 10 oz. Salmon

• 2 lb Jumbo Shrimp

• 9-10 Medium Tomatoes

• 3 Stalks of Celery

• ½ Large Onion

• 2 Bell Pepper

• 2 ½ tbsp Salt

• 1 tbsp Paprika

• 1 tbsp Cayenne Pepper

• 1 tbsp Freshly Ground Pepper

• 1 tbsp Dried Oregano

• ⅛ cup parsley

Directions for How to Prepare Jambalaya:

In a large stock pot, add 2 tbsp of lard and heat on medium high heat. Add chicken once it’s heated and stir to cook in lard. 

In a bowl, combine the spices. Roughly chop the parsley.

Generously coat the chicken with a few shakes of the spice mixture.

Remove the chicken pieces from the pan while leaving the juices in the pot.

Roughly chop the tomatoes. Add them to the pot. Add 1 - 2 tsp of the spice mixture. Simmer for about 10 - 15 minutes until soft. Stir constantly to prevent sticking. Immersion blend them tomatoes slightly. You still want a few chunks in.

Pour the stock into the pot with the tomatoes. Add in chopped parsley.

Chop celery into small half moons. Add the celery to the pot with the tomato and stock mixture.

Chop the onions into bite size pieces. Cut the bell pepper into chunks. 

In a cast iron skillet, heat 1 tbsp of lard. When it’s melted, add the onions and bell peppers to fry. Sprinkle with 1 - 2 tsp of seasoning mixture.

Mince the garlic. Add to the pan with the onions and bell peppers. Cook for about a minute.

Add the chicken back into the tomato mixture pot. 

If necessary, remove the skin from the salmon. Cube the salmon into chunks. Add the salmon to the onion and bell pepper mixture.

Rinse the scallops with filtered water. Add the scallops to the onion and bell pepper mixture. Sprinkle the remaining seasoning mixture over the top of the scallops and stir. Let cook for a few minutes.

Rinse the jumbo shrimp. Add them directly to the pot of the tomato mixture.

After a few minutes, add the scallops, salmon, onions, and bell pepper mixture to the large stock pot with the tomatoes.

Simmer everything for about 15 to 20 minutes to allow the seafood to cook and the flavors to meld. Be careful to not overcook your seafood.

Enjoy!

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Easy Jambalaya

Author: The Be Well Clinic

Prep time: Cook time: Total time:

Ingredients:

• 3 tbsp Lard
• 7 cups of Stock
• 2 Chicken Breasts, cubed
• 1 lb. Scallops
• 10 oz. Salmon
• 2 lb Jumbo Shrimp
• 9-10 Medium Tomatoes
• 3 Stalks of Celery
• ½ Large Onion
• 2 Bell Pepper
• 2 ½ tbsp Salt
• 1 tbsp Paprika
• 1 tbsp Cayenne Pepper
• 1 tbsp Freshly Ground Pepper
• 1 tbsp Dried Oregano
• ⅛ cup parsley

Instructions:

How to cook Easy Jambalaya

1. In a large stock pot, add 2 tbsp of lard and heat on medium high heat. Add chicken once it’s heated and stir to cook in lard.
2. In a bowl, combine the spices. Roughly chop the parsley.
3. Generously coat the chicken with a few shakes of the spice mixture.
4. Remove the chicken pieces from the pan while leaving the juices in the pot.
5. Roughly chop the tomatoes. Add them to the pot. Add 1 - 2 tsp of the spice mixture. Simmer for about 10 - 15 minutes until soft. Stir constantly to prevent sticking. Immersion blend them tomatoes slightly. You still want a few chunks in.
6. Pour the stock into the pot with the tomatoes. Add in chopped parsley.
7. Cop celery into small half moons. Add the celery to the pot with the tomato and stock mixture.
8. Chop the onions into bite size pieces. Cut the bell pepper into chunks.
9. In a cast iron skillet, heat 1 tbsp of lard. When it’s melted, add the onions and bell peppers to fry. Sprinkle with 1 - 2 tsp of seasoning mixture.
10. Mince the garlic. Add to the pan with the onions and bell peppers. Cook for about a minute.
11. Add the chicken back into the tomato mixture pot.
12. If necessary, remove the skin from the salmon. Cube the salmon into chunks. Add the salmon to the onion and bell pepper mixture.
13. Rinse the scallops with filtered water. Add the scallops to the onion and bell pepper mixture. Sprinkle the remaining seasoning mixture over the top of the scallops and stir. Let cook for a few minutes.
14. Rinse the jumbo shrimp. Add them directly to the pot of the tomato mixture.
15. After a few minutes, add the scallops, salmon, onions, and bell pepper mixture to the large stock pot with the tomatoes.
16. Simmer everything for about 15 to 20 minutes to allow the seafood to cook and the flavors to meld. Be careful to not overcook your seafood.
17. Enjoy!

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A Simple Cabbage Soup Recipe

I love this cabbage soup. Maybe it’s because of my German roots. 

Cabbage is good for stimulating hydrochloric acid production in your stomach. This is an important first step of food digestion. If your stomach pH is greater than 3 (meaning less acidic) the enzymes that we use to digest protein don’t even get turned on! This means your body won’t give the signal to digest the protein and the proteins that you eat won’t get digested. Cabbage is also very high in Vitamin C. The Vitamin C concentration is much higher in sauerkraut, however eating cabbage in any form is a great way to get important nutrients into your body. Cabbage also contains high amounts of Vitamin K. Vitamin K is a fat soluble vitamin that helps with inflammation.

Try cutting your cabbage into long strips to resemble noodles for pasta loving children. 

I recommend pairing this soup with our meatballs. You can drop balls of raw meat in to cook in the stock and the pairing would be legal on GAPS Stage 1. If you’re on more advanced stages (or not following the GAPS Diet) you can drop frozen pre-cooked meatballs into the soup or serve the meatballs on the side.

Ingredients:

• 1 Cabbage

• 1 stalk of Celery

• 5 cloves of Garlic

• 6 cups Stock (I used pork as a nod to my German roots but you can also use chicken or beef)

• 2 tsp salt

Directions:

Bring stock to a boil in a large pot.

Chop up cabbage into bite size pieces. Slice the celery into half moons. Remove the garlic wrappings and cut in half.

Add the cabbage, celery and garlic into the stock. Add salt to the pot to help draw out the moisture in the cabbage.

Simmer on medium heat for 30 to 45 minutes until the cabbage is soft.

Enjoy!

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Cabbage Soup

Author: The Be Well Clinic

prep time: cook time: total time:

ingredients:

• 1 Cabbage
• 1 stalk of Celery
• 5 cloves of Garlic
• 6 cups Stock (I used pork as a nod to my German roots but you can also use chicken or beef)
• 2 tsp salt

instructions:

How to cook Cabbage Soup

1. Bring stock to a boil in a large pot.
2. Chop up cabbage into bite size pieces. Slice the celery into half moons. Remove the garlic wrappings and cut in half.
3. Add the cabbage, celery and garlic into the stock. Add salt to the pot to help draw out the moisture in the cabbage.
4. Simmer on medium heat for 30 to 45 minutes until the cabbage is soft.
5. Enjoy!

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GAPS Legal Pumpkin Soup

Pumpkin is a winter squash but it contains less sugar than most winter squashes, making it ideal for the GAPS Introduction Diet. Pumpkins are also very easily grown so if you’re a beginner gardener looking for an easy first crop or if you only have a small amount of growing space available. 

While other winter squashes like butternut squash can be tolerated by people on the GAPS Introduction Diet, it’s best to do pumpkin because it’s milder and with less sugar.

Pumpkin puree is very easy to freeze in individual portions. You can also sprout the pumpkin seeds. Both mean you can enjoy your own homegrown produce throughout the winter! Once you have the puree for this pumpkin soup recipe, you can also use it to make a pumpkin pie or use it to make GAPS Pancakes.

I usually eat a small bowl of pureed soup alongside a much larger bowl of another soup. It’s a great way to have a multi course meal on the GAPS Intro Diet. 

Ingredients for Pumpkin Soup:

• 2-3 Small Pumpkins

• 4 cups of Chicken Stock

• ¼ of a White Onion

• 1 inch of Fresh Ginger

• 1 tsp Salt

• 2 Bay Leaves

• 1 Cinnamon Stick

Directions for Pumpkin Soup:

Preheat the oven to 400.

Cut each pumpkin in half. Remove the seeds and set aside to make sprouted pumpkin seeds.

Set each pumpkin open face side down on a baking sheet lined with parchment paper. Place the pumpkins in the oven.

Roast the pumpkins for about 45 minutes in the oven until the tops are soft.

Remove them from the oven and flip the pumpkins over so they cool faster.

Using a fork, carefully remove the pumpkin flesh from the skin and add to a bowl. If it’s not well cooked, it won’t remove from the skin easily.

Warm chicken stock on the stove.

Add 3 cups of pumpkin to the warmed stock. Immersion blend until well pureed. Pureeing the pumpkin on it’s own will allow the flavors of the other ingredients to meld better.

Chop onions into bite size pieces so they cook quickly. Add to the pureed mixture. 

Slice ginger and add to the pureed mixture. Add the salt and mix well.

Add bay leaves and cinnamon stick. Simmer for 20 minutes. Be sure to stir as the pumpkin and liquid will separate and the pumpkin will stick to the bottom of the pan. 

Remove the bay leaves and cinnamon stick from the mixture. Immersion blend everything again.

Enjoy! I topped mine with a dollop of creme fraiche but this is optional. Leave it off if you are not tolerating dairy.

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GAPS Legal Pumpkin Soup

Author: The Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2-3 Small Pumpkins
• 4 cups of Chicken Stock
• ¼ of a White Onion
• 1 inch of Fresh Ginger
• 1 tsp Salt
• 2 Bay Leaves
• 1 Cinnamon Stick

instructions:

How to cook GAPS Legal Pumpkin Soup

1. Preheat the oven to 400.
2. Cut each pumpkin in half. Remove the seeds and set aside to make sprouted pumpkin seeds.
3. Set each pumpkin open face side down on a baking sheet lined with parchment paper. Place the pumpkins in the oven.
4. Roast the pumpkins for about 45 minutes in the oven until the tops are soft.
5. Remove them from the oven and flip the pumpkins over so they cool faster.
6. Using a fork, carefully remove the pumpkin flesh from the skin and add to a bowl. If it’s not well cooked, it won’t remove from the skin easily.
7. Warm chicken stock on the stove.
8. Add 3 cups of pumpkin to the warmed stock. Immersion blend until well pureed. Pureeing the pumpkin on it’s own will allow the flavors of the other ingredients to meld better.
9. Chop onions into bite size pieces so they cook quickly. Add to the pureed mixture.
10. Slice ginger and add to the pureed mixture. Add the salt and mix well.
11. Add bay leaves and cinnamon stick. Simmer for 20 minutes. Be sure to stir as the pumpkin and liquid will separate and the pumpkin will stick to the bottom of the pan.
12. Remove the bay leaves and cinnamon stick from the mixture. Immersion blend everything again.
13. Enjoy! I topped mine with a dollop of creme fraiche but this is optional. Leave it off if you are not tolerating dairy.

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Creamy Garlic Chicken Soup

This is one of my favorite soups! It’s warm and creamy and so delicious.

This soup is easy to make in large or small batches depending on how many servings you need. A small batch requires one small chicken, about 4 lbs, one head of garlic, and one glass baking dish of vegetables. A small batch will make about 4-6 hearty servings of soup. A large batch requires a larger chicken, about 6 lbs, two heads of garlic, and two glass baking dishes of vegetables.

Keeping the garlic in their paper shells roasts the garlic while preventing them from getting burnt. Don’t worry if your paper peels a little off the garlic - it’s still ok!

This soup requires a LOT of salt. If you don’t salt this soup enough, it is very bland and boring.

Because you immersion blend the vegetables into the stock, this is a great recipe to also blend in the the joint cartilage, skin and any of the other parts of the chicken that you may be tempted to throw away. I separate the chicken into three parts usually - bones, chicken meat, and everything else.

Ingredients for Creamy Garlic Chicken Soup:

• 1 Chicken

• 1 Zucchini (Courgettes)

• 1 Yellow Squash

• ½ Large Head of Cauliflower or 1 Small Cauliflower

• 1-2 Heads of Garlic, Cloves separated but still in their paper

• 3-4 tbsp Lard (Learn to make your own lard here.)

• 1 tbsp Salt

• ½ Bunch Parsley

Directions for Creamy Garlic Chicken Soup:

Start a chicken stock on the stove. (Find the recipe for a chicken stock here.)

Cut the vegetables into even size pieces for even roasting. For the cauliflower, you can remove or keep however much of the fibrous material (stems), depending on how much you are tolerating.  Start the oven preheating to 400 degrees.

Add the squash, zucchini, cauliflower and garlic to a baking dish with the lard. Melt the lard in the oven on top of the vegetables and then stir to fully coat the vegetables with the melted lard. If you do not have enough lard to fully coat your vegetables, add more! Season with salt.

Roast the coated vegetables uncovered in the oven for about an hour. The vegetables are done when they are softened and slightly browned. Set them aside to cool. 

About ten minutes before the stock is done, add in ½ bunch of parsley for an added dose of Vitamin C and magnesium. 

Once the stock is done, strain the stock and set the cooked meat aside to cool. 

Once the roasted vegetables have cooled, peel the garlic paper off. Wait until the garlic is cooled - if you are impatient and peel it too early, it will burn your hands.

Add the roasted vegetables to a large pot. Add 12 cups of stock to the pot. 

Once your meat is cooled, remove it from the bone. Separate the joint cartilage and skin from the meat. In the above photo, the top left is the bones, the bottom plate is the meat and the plate on the right has everything else that will be added into the stock and blended.

Add the skin, cartilage and other non-meat bits (no bones) to the pot. 

Immersion blend everything together until it is well blended and the vegetables are in small pieces.

Add the meat from your chicken into the blended stock. Add 1 tbsp of salt.

Cook for 15-20 minutes to blend the flavors.

Enjoy! I topped mine with sliced avocado. However, this does make it legal on GAPS Stage 3.

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Creamy Garlic Chicken Soup

Author: The Be Well Clinic

prep time: cook time: total time:

ingredients:

• 1 Chicken
• 1 Zucchini (Courgettes)
• 1 Yellow Squash
• ½ Large Head of Cauliflower or 1 Small Cauliflower
• 1-2 Heads of Garlic, Cloves separated but still in their paper
• 3-4 tbsp Lard
• 1 tbsp Salt
• ½ Bunch Parsley

instructions:

How to cook Creamy Garlic Chicken Soup

1. Start a chicken stock on the stove.
2. Cut the vegetables into even size pieces for even roasting. For the cauliflower, you can remove or keep however much of the fibrous material (stems), depending on how much you are tolerating. Start the oven preheating to 400 degrees.
3. Add the squash, zucchini, cauliflower and garlic to a baking dish with the lard. Melt the lard in the oven on top of the vegetables and then stir to fully coat the vegetables with the melted lard. If you do not have enough lard to fully coat your vegetables, add more! Season with salt.
4. Roast the coated vegetables uncovered in the oven for about an hour. The vegetables are done when they are softened and slightly browned. Set them aside to cool.
5. About ten minutes before the stock is done, add in ½ bunch of parsley for an added dose of Vitamin C and magnesium.
6. Once the stock is done, strain the stock and set the cooked meat aside to cool.
7. Once the roasted vegetables have cooled, peel the garlic paper off. Wait until the garlic is cooled - if you are impatient and peel it too early, it will burn your hands.
8. Add the roasted vegetables to a large pot. Add 12 cups of stock to the pot.
9. Once your meat is cooled, remove it from the bone. Separate the joint cartilage and skin from the meat. Add the skin, cartilage and other non-meat bits (no bones) to the pot.
10. Immersion blend everything together until it is well blended and the vegetables are in small pieces.
11. Add the meat from your chicken into the blended stock. Add 1 tbsp of salt.
12. Cook for 15-20 minutes to blend the flavors.
13. Enjoy! I topped mine with sliced avocado. However, this does make it legal on GAPS Stage 3.

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A Chili Recipe for the GAPS Diet

I was excited to make this chili as I hadn’t had it for years! For a long time, I have been following the GAPS Protocol and didn’t want to take the time to properly prepare the navy beans needed for this recipe. Even now that I can tolerate more foods, I tend to avoid chili because most chilis are made from beans stored in a can, which should be avoided if possible. However, this homemade chili was well worth the effort because of how delicious it was - and how many meals it made!

This recipe uses GAPS Legal navy beans. Navy beans are GAPS legal because they have a lower amount of starch content compared to other beans. They are legal on full GAPS. These beans have also been soaked and sprouted for easier and better digestion. (Learn more about properly preparing grains here!)

This chili is a great way to get in the healing meat stock that should be part of your every day diet since it contains meat stock as the liquid.

In my opinion, one of the things that makes chili chili is tomatoes! But some people who have a leaky gut are sensitive to nightshades, which includes tomatoes. If that’s you, this is a recipe to look forward to in the future once you have healed your gut. 

There are many great toppings for chili and I’m sure you have your favorites! Some suggestions are sour cream or yogurt, cheese, bacon or cracklings (see recipe for making cracklings here) green onions, avocado.

This is a hearty meal that’s easy to make in large batches and then frozen for later use. I’m looking forward to enjoying this chili on many cool fall and winter evenings.

Ingredients for Chili

• 6 cups of sprouted navy beans

• 6 Large Tomatoes

• Onion

• Garlic

• 1 lb. Ground Beef, you could substitute any ground protein

• ½ Jalepeno

• 2 tbsp Lard

• 4 cups chicken stock

• 7 oz Tomato Paste (make sure it is canned in glass, never in metal!)

• 2 tsp Salt

• 1 tsp Paprika

• ¼ tsp Chili Powder

• ¼ tsp Cayenne Pepper

• 1 tsp Cumin

• Chili Peppers (two shakes)

Directions for Chili

Sprout your beans 48 hours in advance. To sprout your beans, soak them in filtered water overnight. In the morning, rinse them. Leave them on the counter in the sunlight with a cover to keep the bugs away and rinse every twelve hours. Drain them completely before you rinse them or you will get mold. Once they sprout, they’re done. Rinse them for a final time. Make sure they are well drained. Put the lid back on the bowl and put the beans into the fridge.

Add 6 cups of sprouted navy beans to a large pot. Bring to a boil and simmer for 1.5 hours. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!

While the beans cook, start your tomatoes stewing and breaking down. Add an inch of water to a stock pot. Remove the cores of the tomatoes. Roughly chop the tomatoes. You don’t have to be very precise since eventually they will cook down and eventually be smashed. Add 1 tsp salt.

Once the beans are softened (but not soft as they will cook longer with the rest of the chili) drain them and set them aside with a lid over the pot to keep them warm.

Melt two tbsp of lard into a cast iron skillet. Add more fat as needed. 

Once lard is melted, add ground beef and onion. Cook until beef is browned. Add in garlic and jalapeno.

Add beef mixture to bean pot. Add in spices. Add in stewed tomatoes, stock, and tomato paste. Mix gently. Add a teaspoon of salt and ½ tsp pepper.

Return to the stove and let simmer for about an hour so that the flavors meld together.

Top with your favorite toppings and enjoy!

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GAPS Legal Chili Recipe

prep time: cook time: total time:

ingredients:

• 6 cups of sprouted navy beans
• 6 Large Tomatoes
• Onion
• Garlic
• 1 lb. Ground Beef, you could substitute any ground protein
• ½ Jalepeno
• 2 tbsp Lard
• 4 cups chicken stock
• 7 oz Tomato Paste (make sure it is canned in glass, never in metal!)
• 2 tsp Salt
• 1 tsp Paprika
• ¼ tsp Chili Powder
• ¼ tsp Cayenne Pepper
• 1 tsp Cumin
• Chili Peppers (two shakes)

instructions:

How to cook GAPS Legal Chili Recipe

1. Sprout your beans 48 hours in advance. To sprout your beans, soak them in filtered water overnight. In the morning, rinse them. Leave them on the counter in the sunlight with a cover to keep the bugs away and rinse every twelve hours. Drain them completely before you rinse them or you will get mold. Once they sprout, they’re done. Rinse them for a final time. Make sure they are well drained. Put the lid back on the bowl and put the beans into the fridge.
2. Add 6 cups of sprouted navy beans to a large pot. Bring to a boil and simmer for 1.5 hours. The beans will foam as they cook. You can skim the foam and the extra bean pods off of the top if you’d like. Just be sure not to scoop out any of your good sprouted beans!
3. While the beans cook, start your tomatoes stewing and breaking down. Add an inch of water to a stock pot. Remove the cores of the tomatoes. Roughly chop the tomatoes. You don’t have to be very precise since eventually they will cook down and eventually be smashed. Add 1 tsp salt.
4. Once the beans are softened (but not soft as they will cook longer with the rest of the chili) drain them and set them aside with a lid over the pot to keep them warm.
5. Melt two tbsp of lard into a cast iron skillet. Add more fat as needed.
6. Once lard is melted, add ground beef and onion. Cook until beef is browned. Add in garlic and jalapeno.
7. Add beef mixture to bean pot. Add in spices. Add in stewed tomatoes, stock, and tomato paste. Mix gently. Add a teaspoon of salt and ½ tsp pepper.
8. Return to the stove and let simmer for about an hour so that the flavors meld together.
9. Top with your favorite toppings and enjoy!

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GAPS Legal Chicken Pot Pie Soup

I have fond memories of chicken pot pie growing up. I recently learned it’s one of my mom’s favorite foods, which is probably why we enjoyed it often. She at times would make her own but we would usually have the individual frozen pot pies. 

The key to this soup being reminiscent of a pot pie is to cut the vegetables into bite size pieces and make a consistency that’s more like a stew than a soup. Included in this recipe are a few tricks to thicken the soup so it more closely resembles the gravy that we associate with chicken pot pie.

In case you aren’t already convinced by the title, here are a couple other reasons you should try this recipe:

1. Soup is easy to make in a large batch making it great to feed a crowd or to freeze for later.

2. You just might find some distant childhood memories while eating it.

3. The vegetables in pot pie can vary so you can use up what you have on hand.

4. With a specific flavor profile, it can help expand your soup repertoire. 

Ingredients for GAPS Legal Chicken Pot Pie Soup

• 1 Whole Chicken

• 8 Whole Carrots

• 4 Celery Stalks

• 1 Yellow Onion

• 10 oz. Frozen Peas

• 2 sprig of Tarragon

• 2 sprig of Basil

Directions for GAPS Legal Chicken Pot Pie Soup

Prepare your stock first. Cut up the entire chicken (See how to break down a chicken here.) Set breast meat aside. Add the rest of a chicken to a large stock pot filled with filtered water. Bring to a boil.

Cube chicken breasts, keeping meat around the same size.

Cut up 3 carrots, 2 celery stalks and ½ onions. 

Once chicken is brought to a boil, skim off any scum. Add in the aromatics: carrots, celery, onions, tarragon and basil.

Boil for an hour and half until chicken is done.

Once chicken is done, remove the chicken pieces from the stock pot. Set aside to cool. Keep the remaining yummy stock on the stove.

Once chicken has cooled, remove the chicken meat from the bones. Remove all the meat, joints and connective tissue from the bones. It’s all good stuff! Set the skin aside. The skin will be blended into the stock. Add the bones back to the stock.

Continue to simmer the stock for another 30 - 45 minutes.

Chop up remaining carrots, celery and onion. Roughly chop the cooked chicken into bite sized pieces.

Strain the stock. Add 8 cups of stock to a seperate pot. Add in the chicken skin and any organ meats. Blend the skin into the stock with an immersion blender.

Add in chopped carrots, celery, and onion. Cook for 20 minutes.

When carrots are soft, add in chopped chicken pieces and the frozen peas. Add fresh tarragon and basil. Add additional salt and a few turns of a pepper grinder.

Cook for twenty minutes, until peas are warmed.

Serve warm!

For added creaminess, I recommend adding sour cream, cultured cream, ghee, butter, or heavy whipping cream, whichever you are tolerating. Make sure to add any probiotic foods into your bowl after serving so as not to kill the live microbes.

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GAPS Legal Chicken Pot Pie Soup

prep time: cook time: total time:

ingredients:

• 1 Whole Chicken
• 8 Whole Carrots
• 4 Celery Stalks
• 1 Yellow Onion
• 10 oz. Frozen Peas
• 2 sprig of Tarragon
• 2 sprig of Basil

instructions:

How to cook GAPS Legal Chicken Pot Pie Soup

1. Prepare your stock first. Cut up the entire chicken (See how to break down a chicken here.) Set breast meat aside. Add the rest of a chicken to a large stock pot filled with filtered water. Bring to a boil.
2. Cube chicken breasts, keeping meat around the same size.
3. Cut up 3 carrots, 2 celery stalks and ½ onions.
4. Once chicken is brought to a boil, skim off any scum. Add in the aromatics: carrots, celery, onions, tarragon and basil.
5. Boil for an hour and half until chicken is done.
6. Once chicken is done, remove the chicken pieces from the stock pot. Set aside to cool. Keep the remaining yummy stock on the stove.
7. Once chicken has cooled, remove the chicken meat from the bones. Remove all the meat, joints and connective tissue from the bones. It’s all good stuff! Set the skin aside. The skin will be blended into the stock. Add the bones back to the stock.
8. Continue to simmer the stock for another 30 - 45 minutes.
9. Chop up remaining carrots, celery and onion. Roughly chop the cooked chicken into bite sized pieces.
10. Strain the stock. Add 8 cups of stock to a seperate pot. Add in the chicken skin and any organ meats. Blend the skin into the stock with an immersion blender.
11. Add in chopped carrots, celery, and onion. Cook for 20 minutes.
12. When carrots are soft, add in chopped chicken pieces and the frozen peas. Add fresh tarragon and basil. Add additional salt and a few turns of a pepper grinder.
13. Cook for twenty minutes, until peas are warmed.
14. Serve warm!
15. For added creaminess, I recommend adding sour cream, cultured cream, ghee, butter, or heavy whipping cream, whichever you are tolerating. Make sure to add any probiotic foods into your bowl after serving so as not to kill the live microbes.

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Chicken Tortilla Soup Recipe

GAPS Legal Chicken Tortilla Soup Recipe

This Chicken Tortilla Soup recipe is a result of me expanding my horizons in genres of food that I cook and eat! This recipe is the first success in hopefully a line of new soups that branch out beyond what I normally make.

I made this recipe for a GAPS Group meeting. The group members thought it was really yummy, and it's a good GAPS soup because of all of the sour cream. It wasn't too spicy, and it's different than plain meat stock that you typically eat on Stage 1. There were tons of suggestions about different ways to make it, so it's also easy to switch up to match your tastes.

I don’t normally make a pepper rich soup but this chicken tortilla soup will keep you warm when it’s cold out, making it a great soup for winter. I don’t normally like spicy food and until fairly recently I have not been able to tolerate much spice. A trip to Nepal a couple years ago taught me that, no matter what it felt like, my mouth was not, in fact, melting off my face. Since that discovery, I have been able to expand my tolerance of spicier foods and enjoying the flavor palette that comes along with them. I have found that I tolerate Asian spices better but do enjoy the Central and South American spice palettes as well.

It’s best for our bodies to eat some kind of ferments alongside every meal. This helps with digestion, aids in removing toxins and keeps our gut flora balanced. My recommended ferments to pair with this chicken tortilla soup would be the Latin American sauerkraut Cortido, fermented peppers, or plain sauerkraut.

Ingredients for Chicken Tortilla Soup:

• 15 cups chicken stock

• 4-6 tbsp Lard

• 1 Medium Onion

• 6-8 Garlic Cloves

• 1 Red Bell Pepper

• 1 Green Bell Pepper

• Variety of Hot Peppers: I used a third of a Poblano, 2 Jalapenos,1 Serrano Pepper

• 1 lb boneless skinless chicken breasts

• Optional: additional 2 cups deboned chicken

• 1 tsp Salt

• 4-6 Sprigs Fresh Oregano

• Fresh Cilantro

• Sour Cream

• Avocado (Omit until GAPS Stage 3)

• Lime (Omit until GAPS Stage 4)

Directions for Chicken Tortilla Soup:

In a large cast iron pan over medium heat, soften lard. Boil chicken stock in a large stock pot.

Thinly slice onions. De-seed and pith the peppers. Cut peppers into cubes.

Add onions to pan once lard is melted and pan is hot. Stir to coat in lard.

Add green and red bell peppers to cast iron 2 - 3 minutes later.

De-seed your various hot peppers. The amount and types you use depends on how spicy you want the end dish to be. I am pretty mild in terms of heat tolerance so the peppers I used are a mild to moderate heat. Slice them thinly and then cube into smaller chunks.

Add your peppers to the cast iron skillet and stir to combine. Add oregano to pan with peppers.

Dice garlic and add to cast iron pan.

Cut chicken breasts into small strips. Add to cast iron pan.

Add salt to chicken and pepper mixture. Stir to combine. Cook until pink is nearly gone from meat. Meat does not need to be fully cooked.

Add mixture to boiling meat stock. Add in any additional deboned chicken you have on hand.

Rinse cilantro. It is usually very sandy. Roughly chop cilantro,saving some to garnish the top of your bowls. You’ll want about a handful. Add to stock pot.

Simmer for 15 - 30 minutes to blend the flavors.

This soup needs salt! You can add it during simmering or (my preferred method) allow each person to add salt to their bowl.

Serve your chicken tortilla soup with plenty of sour cream and lime juice. Top with avocado slices and fresh cilantro. Enjoy!

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Chicken Tortilla Soup

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 15 cups chicken stock
• 4-6 tbsp Lard
• 1 Medium Onion
• 6-8 Garlic Cloves
• 1 Red Bell Pepper
• 1 Green Bell Pepper
• Variety of Hot Peppers: I used a third of a Poblano, 2 Jalapenos,1 Serrano Pepper
• 1 lb boneless skinless chicken breasts
• Optional: additional 2 cups deboned chicken
• 1 tsp Salt
• 4-6 Sprigs Fresh Oregano
• Fresh Cilantro
• Sour Cream
• Avocado
• Lime

instructions:

How to cook Chicken Tortilla Soup

1. In a large cast iron pan over medium heat, soften lard. Boil chicken stock in a large stock pot.
2. Thinly slice onions. De-seed and pith the peppers. Cut peppers into cubes.
3. Add onions to pan once lard is melted and pan is hot. Stir to coat in lard.
4. Add green and red bell peppers to cast iron 2 - 3 minutes later.
5. De-seed your various hot peppers. The amount and types you use depends on how spicy you want the end dish to be. I am pretty mild in terms of heat tolerance so the peppers I used are a mild to moderate heat. Slice them thinly and then cube into smaller chunks.
6. Add your peppers to the cast iron skillet and stir to combine. Add oregano to pan with peppers.
7. Dice garlic and add to cast iron pan.
8. Cut chicken breasts into small strips. Add to cast iron pan.
9. Add salt to chicken and pepper mixture. Stir to combine. Cook until pink is nearly gone from meat. Meat does not need to be fully cooked.
10. Add mixture to boiling meat stock. Add in any additional deboned chicken you have on hand.
11. Rinse cilantro. It is usually very sandy. Roughly chop cilantro,saving some to garnish the top of your bowls. You’ll want about a handful. Add to stock pot.
12. Simmer for 15 - 30 minutes to blend the flavors.
13. This soup needs salt! You can add it during simmering or (my preferred method) allow each person to add salt to their bowl.
14. Serve your chicken tortilla soup with plenty of sour cream and lime juice. Top with avocado slices and fresh cilantro. Enjoy!

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Easy Real Food Ratatouille Recipe

GAPS Legal Ratatouille Recipe

I am very excited to share this recipe with you, and honored to give credit to Shaye at The Elliot Homestead for the original recipe (which I adapted with few changes). I highly encourage you to check out her webpage. She has amazing and delicious home-grown food recipes, and I have never tried anything of hers that I didn't like!

This recipe is a warm and filling side, and can even function as a meal on days your body is wanting very little meat. The lard creates a stoutness to this recipe that fills you up without making it feel like a heavy meal. Remember, we need fat-soluble vitamins to help us absorb the nutrients from vegetables, even after we cook them (check out more about this in The One About Fat blog I wrote a while back).

In addition to being a lighter meal at times, I have found this recipe to be a wonderful support food when I am stressed, cold or tired and need a little more in the way of carbohydrates and fat. Because that's pretty much what this is!

I hope you enjoy this recipe as much (and as many times) as I do!

Onward!

A few cooking tips before we get started:

1. Use fat and salt liberally and with each new vegetable addition. Each vegetable needs some salt all on it's own to make it delicious, and if you are running low on fat, add some more!!!

2. As Shaye taught me, cooking each vegetable separately is what makes all the difference in this dish. This recipe does take time to prepare, but is well worth the effort.

3. To best manage your time you can either pre-cut all the vegetables (even the night before) so all have to do is remove, add, stir and wait for time to pass in cooking. You can then do other tasks around the kitchen while your vegetables cook. OR you can focus all your time on this dish (as the instructions are below). Chop the next vegetable while the previous one is cooking. This fills your time almost perfectly until the next one, but you will be working solid on this dish that entire time—don't plan to do other things while this dish is cooking. I much prefer this way, I can give full attention to the dish, which I think often makes food taste better!

4. Make a large batch! I make this for me and it lasts a couple days before I eat it all. Days of happiness.

Ingredients

• 1 eggplant

• 2-3 zucchini (depending on size)

• 1 medium yellow onion

• 6 organic tomatoes

• 6-8 whole garlic cloves

• 2 large sprigs Thyme

• 3 Bay leaves

• Lard or tallow (can use avocado oil, but lard is best!)

Directions

Roughly chop onion and dice the eggplant.

Heat enough fat in a large, deep cast iron skillet to coat the bottom of the pan, about half a cup. Warm on low heat.

Add onion and garlic to skillet. Add thyme sprigs in whole and bay leaves. Cook on medium heat until the onions are soft.

Remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the onions, reserving as much oil as possible in the pan. Add onions to a dish with a lid. Cover and set aside.

Add eggplant, a good pinch of salt, and the garlic, bay leaves and thyme back to the skillet. You will also need to add another 1-2 more tablespoons of fat, since the eggplant soaks it up. Cook on low-medium heat until soft. If you need to move the process along, you can add a little water and cover to help the eggplant steam. Steam the eggplant for 8 minutes, then uncover and sauté on medium heat to finish it up.

While the eggplant is cooking, slice the zucchini. I recommend that you cut into quarters to cook faster (I forgot to for the picture!)

When the eggplant is soft, remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the eggplant, reserving as much oil as possible in the pan. Add the eggplant to the same dish with a lid as the onions.

Add an extra tablespoon of oil to the pan. Add zucchini to skillet, along with the garlic, bay leaves and thyme sprigs.

Cook zucchini with lid on until soft, stirring occasionally.

Add tomatoes to skillet and cook just a couple minutes, until they are almost soft.

Add onion and eggplant back to pan. Mix and allow everything to cook together for a couple minutes, melding the flavors.

This is great served hot or cold. The flavors meld with time, making leftovers even better, if that's possible!

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Ratatouille

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 1 eggplant
• 2-3 zucchini (depending on size)
• 1 medium yellow onion
• 6 organic tomatoes
• 6-8 whole garlic cloves
• 2 large sprigs Thyme
• 3 Bay leaves
• Lard or tallow (can use avocado oil, but lard is best!)

instructions:

How to cook Ratatouille

1. Roughly chop onion and dice the eggplant.
2. Heat enough fat in a large, deep cast iron skillet to coat the bottom of the pan, about half a cup. Warm on low heat.
3. Add onion and garlic to skillet. Add thyme sprigs in whole and bay leaves. Cook on medium heat until the onions are soft.
4. Remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the onions, reserving as much oil as possible in the pan. Add onions to a dish with a lid. Cover and set aside.
5. Add eggplant, a good pinch of salt, and the garlic, bay leaves and thyme back to the skillet. You will also need to add another 1-2 more tablespoons of fat, since the eggplant soaks it up. Cook on low-medium heat until soft. If you need to move the process along, you can add a little water and cover to help the eggplant steam. Steam the eggplant for 8 minutes, then uncover and sauté on medium heat to finish it up.
6. While the eggplant is cooking, slice the zucchini. I recommend that you cut into quarters to cook faster (I forgot to for the picture!)
7. When the eggplant is soft, remove garlic, bay leaves, and thyme, setting aside. Using a slotted spoon, remove the eggplant, reserving as much oil as possible in the pan. Add the eggplant to the same dish with a lid as the onions.
8. Add an extra tablespoon of oil to the pan. Add zucchini to skillet, along with the garlic, bay leaves and thyme sprigs.
9. Cook zucchini with lid on until soft, stirring occasionally.
10. Add tomatoes to skillet and cook just a couple minutes, until they are almost soft.
11. Add onion and eggplant back to pan. Mix and allow everything to cook together for a couple minutes, melding the flavors.
12. This is great served hot or cold. The flavors meld with time, making leftovers even better, if that's possible!

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Egyptian Lentil Soup GAPS Legal Recipe

GAPS Legal Egyptian Lentil Soup

Are you getting bored with the same old flavor profile? It's easy to do, no matter what dietary guidelines you are following. Well, here is a soup to get you out of our rut!

This delicious soup is legal on Full GAPS, and have been a hit with every single one of the many people I have served it too. This is not a leftover that gets forgotten in the fridge... it has disappeared much sooner than you want it to be gone! I hope you enjoy this Egyptian lentil soup!

Egyptian Lentil Soup

Ingredients

• 5 cups Meat Stock

• 1 cup Dried Red Lentils, Sprouted

• 2 cups Chopped Onions (about 1 medium onion)

• 2 cups Chopped Cauliflower, about half a small cauliflower

• 8 garlic cloves, peeled and left whole

• 2 tablespoons Olive Oil or Other Fat

• 2 tsp Ground Cumin

• 1/2 tsp Turmeric

• 1 tsp Salt

• 1/3 cup Chopped Fresh Cilantro or 1 tsp Dried Cilantro

• 3 tablespoons Fresh Lemon Juice

• Sour Cream (optional)

• Avocado (optional)

Directions

To sprout the red lentils, soak lentils overnight in filtered water. In the morning, rinse them with filtered water. Leave them drained with a mesh lid over the jar. Rinse every 12 hours until little tails grow, between 2 and 5 days. When they are dry, dehydrate them and store them in a jar until ready to use.

Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.

Roughly chop the cauliflower and onion.

Peel and crush garlic cloves. Add onions and garlic to pot.

Lower the heat and simmer 15-20 minutes or until the lentils and veggies are tender.

Take pot from stove burner and set aside for at least five minutes.

In a small saucepan, add the oil; warm over low heat until the oil is hot but not smoking.

Add in the cumin, turmeric, and salt. Cook and stir constantly for 2-3 minutes or until the cumin has released its fragrance. Be careful not to scorch the spices.

Set spice mixture aside for 1 minute to cool.

Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.

You can puree the soup in batches in a blender or use an immersion blender. Blend to desired texture. I like to leave it a bit chunky.

Add in lemon juice, stir to combine.

Don't skip this step! The lemon really makes the soup, and if it is tasting blah and boring, you need more lemon (and probably a little more salt).

Serve with a dollop of sour cream and slices of avocado. And, as always, I recommend that everyone add additional salt as needed to taste.

Note:

To make this soup go further, you can add a potato. This makes the recipe not GAPS legal and you’ll also need to add a little bit of extra stock.

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Egyptian Lentil Soup

Author: Amy Mihaly

prep time: cook time: total time:

ingredients:

• 5 cups Meat Stock
• 1 cup Dried Red Lentils, Sprouted
• 2 cups Chopped Onions (about 1 medium onion)
• 2 cups Chopped Cauliflower, about half a small cauliflower
• 8 garlic cloves, peeled and left whole
• 2 tablespoons Olive Oil or Other Fat
• 2 tsp Ground Cumin
• 1/2 tsp Turmeric
• 1 tsp Salt
• 1/3 cup Chopped Fresh Cilantro or 1 tsp Dried Cilantro
• 3 tablespoons Fresh Lemon Juice
• Sour Cream (optional)
• Avocado (optional)

instructions:

How to cook Egyptian Lentil Soup

1. To sprout the red lentils, soak lentils overnight in filtered water. In the morning, rinse them with filtered water. Leave them drained with a mesh lid over the jar. Rinse every 12 hours until little tails grow, between 2 and 5 days. When they are dry, dehydrate them and store them in a jar until ready to use.
2. Add the lentils to the pot. After about 10-15 minutes, add cauliflower and cook for about ten minutes.
3. Roughly chop the cauliflower and onion.
4. Peel and crush garlic cloves. Add onions and garlic to pot.
5. Lower the heat and simmer 15-20 minutes or until the lentils and veggies are tender.
6. Take pot from stove burner and set aside for at least five minutes.
7. In a small saucepan, add the oil; warm over low heat until the oil is hot but not smoking.
8. Add in the cumin, turmeric, and salt. Cook and stir constantly for 2-3 minutes or until the cumin has released its fragrance. Be careful not to scorch the spices.
9. Set spice mixture aside for 1 minute to cool.
10. Stir spice mixture into the lentil mixture. Add cilantro. Stir to combine.
11. You can puree the soup in batches in a blender or use an immersion blender. Blend to desired texture. I like to leave it a bit chunky.
12. Add in lemon juice, stir to combine. Don't skip this step! The lemon really makes the soup, and if it is tasting blah and boring, you need more lemon (and probably a little more salt).
13. Serve with a dollop of sour cream and slices of avocado. And, as always, I recommend that everyone add additional salt as needed to taste.
14. Note:
15. To make this soup go further, you can add a potato. This makes the recipe not GAPS legal and you’ll also need to add a little bit of extra stock.

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