Summer Soups


t's always a good time for soup. As summer comes to a close you can use those garden veggies for soup. The bone broth, plus veggies will be nutritious and satisfying. Today we'll look at some good summer soups.

TOMATO BASIL SOUP

With tomato plants in full harvest, this soup is perfect for your next meal. The flavor will come alive with your fresh tomatoes.


  • 1/4 cup olive oil

  • 6 cups chopped yellow onions (About 2 very large onions)

  • 2 Tablespoons balsamic vinegar

  • 2 Tablespoons sugar

  • 6 garlic cloves, minced

  • 12 cups chopped tomatoes

  • 6 cups chicken broth (or swap vegetable broth)

  • Salt and Pepper, to taste

  • Basil, to garnish

  • Coconut Cream, if desired

  1. In a large (at least 6 quart- bigger is even better!) heavy pot, heat the oil over medium heat. Add the onions and sauté for 5-7 minutes or until they've started to soften. Add the balsamic, sugar, and garlic and sauté for an additional 2-3 minutes or until garlic is fragrant.

  2. Stir in the chopped tomatoes and bring the mixture to a simmer. Simmer for 10 minutes, uncovered, stirring occasionally.

  3. Stir in the chicken broth and bring the mixture back to a simmer. Simmer another five minutes then taste. Season with salt and pepper as desired.

  4. Use an immersion blender to blend the soup into the consistency of your choosing. You can make it totally smooth or leave some chunks. I personally like a few chunks. You can also blend this in your blender, but I recommend draining off the liquid and just blending the solids to avoid a blender explosion! Once the solids are blended, add them back to the liquid and stir to combine.

  5. To serve, spoon the soup into bowls and top with sliced fresh basil. Swirl with half and half or heavy cream, or coconut cream if desired.

  6. To freeze, allow the mixture to cool then ladle it into freezer safe containers or quart size freezer bags. Freeze bags lying flat. Thaw soup in the fridge overnight then reheat on the stovetop.

https://neighborfoodblog.com/2014/08/easy-garden-fresh-tomato-basil-soup.html

CHILLED CUCUMBER AVOCADO SOUP

You'll love this refreshing soup is perfect for a hot summer night.


  • 3 whole Avocado

  • 1 whole Cucumber, English cuke

  • 10 oz Coconut Milk

  • 1/2 cup Vegetable Broth

  • 4 sprigs Cilantro

  • 1 pinch Lime, juice and zest

  • 1 tsp Spring Onion

  1. Peel and roughly chop the English cucumber. Be sure to use English cucumber because it has less seeds. Cut the avocados and scoop out the yummy flesh. Roughly chop the herbs and set them aside.

  2. Add the veggies to a bowl or pot. Use a hand blender to puree and slowly add the coconut milk and veggie broth to get a smooth and soup-like consistency. Add the herbs, s&p, and lemon or lime and blend more.

  3. Let sit in fridge for an hour or until chilled. If you're impatient you can eat it right away - it's just as tasty!

  4. Top with avocado, lime, cilantro, and/or cucumber.

https://www.primalpalate.com/paleo-recipe/chilled-cucumber-avocado-soup/

PALEO GARDEN VEGETABLE SOUP

Hit the farmers market if you don't have a variety of vegetables in your garden. This is a beautiful soup with the colors of the rainbow.


  • 1 cup cauliflower florets

  • ½ cup red pepper

  • ½ cup green pepper

  • 1 medium yellow summer squash, cubed

  • 1 medium leek, chopped

  • 2 cups chopped collard greens

  • ½ medium sweet potato, cubed

  • 2 tbsp olive oil

  • salt, pepper to taste

For the walnut “pesto”

  • 2 garlic cloves

  • 1/8 cup olive oil

  • 1/8 cup walnuts

  • 1 ounce basil leaves

  • salt, pepper to taste

  1. To prepare the pesto, place the walnuts in a pan and toast them over medium heat, stirring occasionally, for 10 minutes. Wash and dry basil leaves. Place all ingredients in a blender and mix until smooth. Season with salt and pepper to taste.

  2. In a large pot, heat the olive oil over medium heat. Add the leek, red and green peppers and cook for 5 minutes. Add the cauliflower, sweet potato, collard greens and 3 cups of hot water. Bring to a boil. Reduce heat and simmer, uncovered for 10 minutes.

  3. Add the summer squash and simmer for 20 minutes more or until vegetables are tender. Season to taste with salt and pepper and serve warm with pesto.

https://paleogrubs.com/garden-vegetable-soup-recipe

SAUSAGE AND SWEET POTATO SOUP WITH KALE

Anything with sweet potatoes is ok by me. Try this hearty soup tonight.


  • 1 pound sweet Italian sausage, casings removed

  • 1 tablespoon olive oil

  • 1 large yellow onion, chopped

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • 4 garlic cloves, grated or finely minced

  • 2 large sweet potatoes, peeled and chopped into 1/2″ cubes, about 3 cups

  • 4 cups chicken stock

  • 1 bay leaf

  • 1 bunch kale, stems removed and chopped

  1. Heat a large pot over medium high heat.

  2. Cook the sausage in the olive oil, breaking it up with the back of a wooden spoon until almost cooked through, about 5 minutes.

  3. Add in the onion, salt and pepper, and cook until turning translucent, another 5 minutes, stirring occasionally.

  4. Add in the garlic and cook until fragrant, 30 seconds.

  5. Add in the sweet potatoes, chicken stock and bay leaf.

  6. Cook partially covered over medium heat until the sweet potatoes are tender, 20 minutes.

  7. Remove the bay leaf, and add in the kale. Continue to cook over medium heat for 5 minutes until the kale is tender.

  8. Turn off heat, taste for salt and pepper, add more if necessary. Serve warm

https://www.tasteslovely.com/sausage-sweet-potato-soup-with-kale/print/5720/

CANTALOUPE SOUP WITH MINT

Did you know you can have soup for dessert? Yes, you can. Try this with the sweet Rocky Ford melons.


  • 1 large cantaloupe (about 3 lb.)

  • 1/4 cup honey

  • 1/2 cup orange juice

  • 1 1/2 tablespoons finely chopped fresh mint, plus small sprigs for garnish, optional

  1. Halve melon, scoop out seeds and remove rind. Cut flesh into large chunks. (You should have about 6 cups.)

  2. Working in batches if necessary, combine cantaloupe, honey and orange juice in a blender. Pulse or blend until smooth. Transfer to a large bowl, cover and refrigerate until thoroughly chilled, at least 2 hours.

  3. Just before serving, briskly whisk soup and stir in mint. Serve very cold, garnished with sprigs of mint, if desired.

https://www.health.com/health/recipe/0,,50400000129269,00.html

STRAWBERRY COCONUT SOUP

Here is one more sweet soup. This is so simple you could make this every day.


  • 8 ounces strawberries, hulled and sliced

  • 2 tablespoons honey or maple syrup

  • 1 tablespoon lime juice

  • 1 cup coconut milk

Garnish:

  1. Diced strawberries

  2. Toasted coconut flakes

  3. In a medium bowl, combine strawberries, sugar, and lime juice. Cover and refrigerate for 30 minutes.

  4. Place the strawberry mixture and coconut milk in blender. Blend until smooth.

  5. Serve immediately or chilled. Garnish with diced strawberries and coconut flakes.

https://tarasmulticulturaltable.com/strawberry-coconut-soup/

Enjoy the bounty of your garden. Using fresh ingredients will make all of the difference in these recipes. Have some soup tonight!

Here's to your health! Happy Cooking!

Lori


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