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Soup Recipes

Italian Meatball Bean Soup


1 egg
1/2 cups soft bread crumbs
2 Tbsp Parmesan cheese
1 Tbsp onion, chopped fine
1 Tbsp fresh parsley, snipped
1/4 tsp. garlic powder
1/8 tsp. cayenne pepper
1/2 pound lean ground beef
1 (15 ounce) can garbanzo beans, drained and rinsed
1 (14.5 ounce) can no salt stewed tomatoes, do not drain
1 (14 ounce) can beef broth
1 (9 ounce) package frozen Italian green beans
1 cup fresh mushrooms, sliced
1 1/2 tsp. Italian seasoning
2 cups water


Break the egg into a large mixing bowl and beat slightly. Add the bread crumbs, cheese and onion to the egg. Stir slightly to combine. Sprinkle in the parsley, garlic powder and cayenne pepper being sure to mix well to incorporate. Place the ground beef into the bowl and mix with your hands until all the ingredients are incorporated throughout the beef. Roll the meat mixture into meatballs.

Place the oven temperature on 375 degrees and allow the oven to heat up. Spray a 2 quart casserole dish with a non stick cooking spray. Place the meatballs into the prepared dish. Place in the oven for 18 minutes or until the meat is browned completely through. Drain the fat off completely and set aside. Place the garbanzo beans in a large saucepan. Add the tomatoes, beef broth, green beans, mushrooms and sprinkle all with the Italian seasoning.

Pour in the 2 cups of water. Place the saucepan over medium high heat and bring the water to a steady boil. Reduce the heat to low, cover and continue cooking 12 minutes. Add the meatballs to the sauce pan and cook an addition 8 minutes or until the meatballs are heated through.

Apples and Squash Cream Style Soup


3 (14 ounce) cans chicken broth
3 cups water
1 butternut squash, cut in half and seeded
3 green apples, peeled, cored and diced
1 onion, diced
1/4 teaspoon rosemary
1/4 teaspoon marjoram
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup heavy cream


Pour the water and the broth into a large soup pot.  Place the squash, apples and onion into the broth. 

Sprinkle in the rosemary, marjoram, salt and pepper.  Stir to combine the ingredients together.  Place the pot of medium high heat. 

Bring the mixture to a complete boil.  Turn the heat to medium and cook uncovered for 50 minutes.  With a slotted spoon remove the squash from the soup. 

 Take the pulp out of the peel. Place the pulp back into the soup.  Puree the soup in small batches in the blender until it reaches a smooth consistency. 

 Place the soup back into the soup pot.  Place the pot back over medium high heat and return it to a rolling boil. 

Once boiling well remove from the heat and stir in the heavy cream.  Serve warm after garnishing with fresh parsley. 


Turkey Bean Tomato Soup


2 cloves garlic
2 tablespoons chili powder
1 teaspoon black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound of ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 (16 ounce) can kidney beans, drained


Place the olive oil in a soup kettle over medium high heat. Break up the ground turkey in the bottom of the kettle. Add the onion and stir to combine. Allow the mixture to cook 7 minutes. Place the garlic, chili powder, pepper, salt and 1/2 cup of the tomatoes into the blender. Blend together until mixture becomes juice consistency. Pour into the kettle. Continue cooking 7 minutes. Pour in the 1 cup of tomatoes and the chicken broth. Stir well to incorporate all the ingredients together. Cover the kettle and simmer 30 minutes. Add the beans and continue cooking 10 minutes longer.

This recipe is rich in vegetables and is low in saturated fats. You can also use left over turkey in this recipe. Shred it and place it in the kettle at the same time you add the tomato juice mixture.


Potato Broccoli Soup (GF) 
Yield: 6 servings
2 Tablespoons of grape-seed oil
2 leeks, sliced
4 cups of gluten free vegetable broth
4 cups of water
2 potatoes, peeled and diced
2 cups of fresh or frozen broccoli, chopped
1 teaspoon of salt
¼ teaspoon of pepper
Because of their layers, leeks hold a lot of dirt. Be sure to wash them well and then slice.
Heat the oil in a large pot and sauté the leeks until they wilt. Add the vegetable broth and water and bring to a boil.

Add salt, pepper, potatoes and broccoli and bring to a boil again. Reduce heat and let the soup simmer for 15 or 20 minutes or until potatoes are soft.
This soup can be served right from the pot or pureed in a blender for a smooth texture.

Chicken Wild Rice Soup with Lemongrass

This is a light soup with a Thai influence and is made with fresh homemade chicken stock.  You can use pre-made chicken broth and leftover chicken to save time.

Note: If you can’t find lemongrass in the specialty section of your supermarket or specialty store, you can omit.

Ingredients for Stock:

2 chicken thighs and legs or 2 larger chicken breasts
1 onion, diced
2 garlic cloves, crushed
1 oz of fresh grated ginger or ½ teaspoon dried ginger
2 lemon grass stalks
2 dried red chillies

Ingredients for Soup:

2 lemon grass stalks
1 tablespoon Thai fish sauce
½ cup short grain rice rinsed
Salt and ground pepper to taste
Fresh chopped cilantro (about a handful)
1 finely chopped and deseeded red chilli to garnish
1 lime quartered to serve


Put the chicken into a large deep pan and add all the other stock ingredients.  Cover with water.  Bring to a boil and then reduce heat to low and simmer gently with the lid on for approximately 2 hours, until the chicken is tender and you have a rich stock.

Skim off any excess fat from the top of the stock, strain stock into a large bowl or pan and set aside.  Remove the skin from the chicken and shred the meat into a separate bowl, set aside.

Flatten the lemon grass stalks using a rolling pin or the edge of a knife.  Pour the stock back into a soup pan and add the lemon grass stalks, fish sauce and rice.  Simmer uncovered over low heat for approximately 40 minutes.  Add the shredded chicken after 30 minutes and season to taste with salt and pepper. 

Slice and deseed the chilli.  Chop into thin pieces.  Be careful when handling chilli and quickly wash your hands after as it can really sting.  Serve the soup into warm bowls and garnish with a little chopped fresh chilli and lime wedge.


Apple Squash Soup


1 Tbsp. olive oil
1/2 small onion
2 cloves garlic
1/2 inch piece of ginger
2 cloves garlic
1/2 tsp. cumin
1/2 tsp. coriander
1/2 tsp. dry mustard
1/4 tsp. cinnamon
1 tsp. salt
6 medium summer squash
1 medium steamed potato
1 large apple
4 cups leftover water from steaming vegetables or plain water
1 Tbsp. lemon juice


Chop onion and garlic. Combine oil, cumin, coriander, mustard, cinnamon, salt, and cayenne in soup pot. 

Sauté onion and garlic until soft, stirring often. Peel ginger. Place in blender with 1 Tbsp. water and blend. Add blended ginger to soup.  Cut summer squash into 1" pieces. 

Quarter potato and apple, removing core and seeds from the apple.  Chop squash in food processor or blender. 

 Add potato and apple to blender.  Use small amounts of liquid to keep blade moving.

 Add remaining liquid, a little at a time, working the machine until a soup-like consistency is achieved.  Transfer soup to pot.  Warm to just simmering.  

 Stir occasionally.  Add lemon juice.  Adjust seasoning to taste by using salt and cayenne.  Garnish with chopped cilantro.


Chilled Avocado Soup
(serves 4)


3 avocado (ripe)
2 tbsp lemon juice
2 tsp sugar
1/8 tsp white pepper
1/2 tsp salt
1/2 jalapeno pepper, minced
1 green onion, thinly sliced
1 cup cream
2 cups chicken stock
Fresh mint to garnish

Peel avocado and cut into bite-size chunks. In a blender, combine avocado, green onion, lemon juice, sugar, salt, pepper, jalapeno, 1 cup chicken broth and process until nice and creamy.

Pour soup mixture into a serving bowl and add the cream and the remaining chicken broth. Whisk with wire whisk until well blender. Put plastic wrap directly onto the soup and put into the refrigerator for at least 2 hours.

Serve chilled and enjoy this fantastic summer soup, garnished with mint leaves.

Corn and Sweet Potato Soup


1 tablespoon olive oil
1 onion, finely diced
2 garlic cloves, crushed
7 ½ cups of vegetable stock
2 teaspoons ground cumin
1 medium sweet potato diced
1 lb corn kernels (fresh or frozen)
Salt and ground black pepper
Lime wedges to serve


Heat the oil in a large soup pan and gently fry the onion until soft (approximately 5 minutes).  Add the garlic and gently fry for another 2 minutes. 

Add 1/14 cups of vegetable stock to the pan.  Bring to a boil, reduce heat and simmer for 10 minutes.  Add the cumin and diced sweet potato and simmer a further 10 minutes.  Season to taste and add the corn and remaining stock.  Simmer approximately 10 minutes. 

Remove soup from heat and let cool slightly.  Transfer half of the soup to a blender or food processor and blend until smooth. 

Stir the smooth soup into the pan and mix together with the chunky remaining soup and gently stir together.

Serve into warm bowls with lime wedges on the side.




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