delicious soup recipes

Butternut squash bisque recipe


1 winter squash peeled and cubed

2 onions quartered

4 carrots chopped

1 sweet potato cubed

olive oil

salt & pepper to taste

8 cups vegetable stock

2 tsp garlic minced

1 1/2 tsp cinnamon

1 tsp nutmeg

1 tsp thyme

1 can coconut cream


1/4 cup pumpkin seeds

1 pinch cinnamon

1 pinch pure maple syrup


Preheat oven to 400°F.

Toss squash, onions, carrots, and potato with olive oil, salt, and pepper. Cover 1-2 cookie sheets with aluminum foil and lay veggies on a single layer. Cook for about 30 minutes.

Blend ¼ batch at a time with vegetable stock to get a smooth creamy texture. Keep track of the amount of stock being used - we don’t want it to taste watery.

In a large pot on medium low heat saute the garlic and add spices. Add the blended vegetables as they become ready.

Add the coconut cream and any salt & pepper it may need.


In a small frying pan toast the pumpkin seeds on medium low heat. Stir frequently.

When the seeds are toasted to your liking turn off the heat and slowly add maple syrup a couple drops at a time. Just enough to make them sticky. Add cinnamon and remove from heat.

Enjoy :)


Making crown prince squash, smoked bacon and Granny Smith soup 👍

First chop up your squash and put to roast in the oven for about 40 mins.

Meanwhile, you can get started on the rest of the recipe:

-sauté diced onion with crushed garlic, dried chilli, dried oregano and chopped bacon in a little coconut oil for a couple of minutes before adding chopped carrot, celery and the apple.

-add organic chicken or vegetable stock, season and allow to simmer for perhaps 20 minutes so the flavours combine and the veggies and bacon cook.

-when the squash is cooked, spoon it out of its skin and add to the soup before blitzing with a hand blender.


#SoupSunday - Treat yourself to a tasty soup under 250 calories! Try it our yourself and tag @TonicWeightLossSurgery in your creations!

Super Green Broccoli and Kale


½ Tablespoon Olive/Rapeseed/Coconut oil

30g Onion, chopped

25g Carrots, chopped

1 Large Crushed Garlic clove

225g Broccoli

550ml of Vegetable stock

Handful of Kale, chopped

Salt & Pepper


In a large pan heat the olive oil at medium heat.

Add the onion and carrots, stir and lower the heat, cooking until soft (roughly 2 minutes).

Add garlic, stir and cook for 1 minute. Add the broccoli, stir and cook for 2 minutes.

Add the stock and simmer for 15 - 20 minutes until the broccoli is tender.

Next add the kale and cook until wilted.

Remove from the heat, and allow to cool for 5 minutes.

Blend until smooth. Return the mixture to the pan and gently heat for 5 minutes.

Season to taste, serve and enjoy!

Lemon Chickpea Soup

-4 cans of chick peas, drained and rinsed
-1 large onion, diced
-2 carrots, sliced
-3 ribs of celery, diced
-5 peeled cloves of garlic
-12 cups (3 quarts) of vegetable broth
-2 lemons
-¼ cup tahini paste
-1 tsp dried mint leaves
-1 tsp crushed red pepper flakes
-1 tsp ground coriander
-1 bunch green onions, minced
-salt and pepper to taste
-olive oil

-Saute onion, carrots, celery, and garlic in olive oil for 10 minutes.  Add the vegetable broth and 3 cans of chick peas.  Bring to a boil, then reduce heat to simmer for 30 minutes.  
-Juice the two lemons, and slice off slivers of the peel to make lemon zest (thin slivers, use all of the peel). Add the juice and zest, along with the tahini, mint, red pepper flakes, and coriander.  
-Puree the soup using either a hand blender, or putting portions of it into a blender, until smooth.
-Add the last can of chickpeas, the green onions, and salt and pepper.
-Stir and serve! I like it with crackers :)

Napa Cabbage and Smoked Sausage Soup

I freestyled this soup on New Years Day as a way to eat my way through all first of the year food superstitions (cabbage, black eyed peas and pork) but regardless of what the old ladies say I’d eat any of these all year long. This soup is perfect for chilly nights and for anyone trying to clean up their diet. It fills you up but doesn’t leave you feeling heavy and of course the vegetables and beans provide lots of helpful nutrients. The sausage, like always, is optional.

I used Napa cabbage because I waited until the last minute and all of the “normal” cabbage had been bought up by January 1. However, the light and delicate leafiness of the Napa really fit the soup well. The turnips and carrots add a subtly sweet vegetal tone and the smoked sausage and beans provide enough heartiness without making the soup feel too full.

1-2 bags of frozen black eyed peas
1 Napa Cabbage, washed, rinsed and coarsely chopped
1 small onion, coarsely chopped
2 turnips, peeled and coarsely chopped
6 carrots, coarsely chopped
1 bay leaf
3 cloves of garlic, finely chopped
1 tbsp of EVOO
1.5 quarts of chicken or vegetable stock
quart of water or bouillon cubes (see instructions)
2-4 smoked sausages (I used andouille), cut into medallions
Fresh black pepper, salt

Soups are really quite easy. Ready, set,

Step 1: add EVOO, garlic and onion to a large pot on medium-high heat. Stir for 4 minutes or until the onion is translucent-ish. Add water, cabbage, bay leaf, turnips, carrots and peas. Add sausage and stock and let sit on heat, covered for about an hour. If you think soup is watery, add bouillon cubes. Add fresh cracked peppercorns and salt to your taste.

Note: Although I liked the soup immediately, as with most soups and some men, it gets better with age. Make it a day ahead, refrigerate and then reheat on stove.

Leon/Takumi supports

So, I scavenged the internet for the Leon/Takumi supports in English to throw at a friend and I discovered that the only version I could easily find was filled with (?????)’s. So I thought I’d give it a swing myself.

Note: The language in FE14 is very conversational. In all cases I chose to preserve the feel of the exchange over complete 100% literal accuracy (although you know me–I try to stay as faithful as I can in any case).

Keep reading


I know many people only cook meals that call for less than five ingredients or that require less than ten minutes of preparation. I’m not one of those people, but I still appreciate a recipe that comes together quickly. Despite the lengthy list of ingredients, this looked like a great, quick recipe to me. I cooked this soup in my head, and it seemed like a winner.

If I’m trying something new, one of my priorities is to take the time to take pictures of the finished dish, or even better, the process of creating it. That was my intention, but a hungry daughter showing up at dinnertime derailed me.

The first time I made this (two days ago) it turned out superb. As I cooked the mushrooms, garlic, and ginger with the chile paste, our house smelled like my favorite ramen restaurant! Dang it, everyone was practically drooling and eager to eat, but what about the pictures! I set the table and spooned out enough so that some would be leftover – a good portion to photograph the next morning. It didn’t happen. We ate it all.

What you’re seeing here is round two (in two days) of this amazing soup. We liked it so much, I knew that selling it a second night in a row wouldn’t be a problem. It’s spicy, slightly tart but sweet and absolutely delicious.

I followed the recipe from Cooking Light (January, 2012) pretty closely, but left out the red peppers (I’m not a fan) and per the recommendation of many reviewers, used only two cups of chicken broth rather than three. I also served the soup over cooked Jasmine rice the first time around, and over wide rice noodles last night. The recipe didn’t call for either, but I wouldn’t make it without. (We like the noodles better than the rice.)

Spicy Thai coconut chicken soup, a recipe only slightly modified from Cooking Light magazine. Serves 4 people, or 3 if they’re really hungry.


  • 2 teaspoons canola oil
  • 1 cup sliced mushrooms
  • ½ cup chopped red bell pepper  (I’m not a fan, so I skipped these)
  • 4 teaspoons minced peeled fresh ginger
  • 4 garlic cloves, minced
  • 1 (3-inch) stalk lemongrass, halved lengthwise
  • 2 teaspoons sambal oelek (ground fresh chile paste)
  • 2 cups chicken stock or fat-free, lower-sodium chicken broth
  • 1 ¼ cups light coconut milk
  • 4 teaspoons fish sauce
  • 1 tablespoon granulated sugar
  • 2 cups shredded cooked chicken breast
  • ½ cup green onion strips (oops! I forgot to add them)
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • Hot cooked rice or wide rice noodles, optional


Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add mushrooms and the next 4 ingredients (through lemongrass); cook 3 minutes, stirring occasionally. Add chile paste and cook an additional minute. Add chicken stock, coconut milk, fish sauce, and sugar, and bring to a simmer. Reduce heat to low, simmer for 10 minutes. Add chicken to pot and cook 1 minute or until thoroughly heated. Discard lemongrass. Stir in juice. I served this in preheated bowls over hot cooked rice the first night, and wide rice noodles the second. You can skip both if you want. Top with onions and cilantro.