Soup Recipes

Chilled Cucumber and cilantro soup with corn relish


For the salad:

  • 1 cup corn kernels, blanched                     

  • 1 tsp. Red Wine vinegar

  • 1 cup cilantro, chopped               

  • ¼ cup dill

  • 2 tsp. seedless jalapeños, chopped                       

  • 2 tsp. lemon juice

  • 1 tsp. lime juice  

  • 16 oz. plain Greek yogurt

  • 2 English cucumbers, peeled and coarsely chopped         

  • ½ cup vegetable broth

  • Salt and pepper to taste


First prepare the corn relish by mixing together the corn, chopped jalapeño and lime juice. Cover the mixture and place in the fridge for a couple of hours to let the flavor develop.

Prepare the soup by tossing together the cucumber, red wine vinegar, dill, ½ cup of cilantro, Greek yogurt and lemon juice in a mixing bowl. Let the mixture sit at room temperature for 30 minutes

Pour the cucumber mixture into the blender with the vegetable broth and blend until it is a smooth texture. Let it rest in the fridge for 2 to 24 hours.

Serve the soup with the corn relish on top and enjoy!

Download the recipe here.

Roasted butternut squash soup


  • 1 butternut squash

  • 1 tbsp. olive oil

  • 2 garlic cloves

  • 2 sprigs of thyme

  • 1 large onion, chopped

  • ⅓ cup heavy cream

  • 2 granny smith apples, cored and chopped

  • 1 tbsp. butter

  • 3 cups vegetable broth

  • 1 ½ tsp. salt

  • ¼ tsp. black pepper

  • 2 cups water

  • 2 tbsp. fresh herbs, chopped


Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with aluminum foil. Cut the butternut squash in half. Place the squash cut side up on the lined baking sheet. Brush the squash with 1 tbsp. of oil and season very generously with salt, pepper, garlic cloves and thyme. Roast the squash in the preheated oven for about 50-60 minutes or until it is tender. A knife inserted in the flesh should slide through easily.

Remove from the oven and set aside. Meanwhile, chop the apples and the onion. In a large pot melt 1 tbsp. butter over medium heat. When it is hot add the apples and the onion. Stir in the chopped fresh herbs and cook over medium heat until soft (about 7-10 minutes).

Use a spoon to scoop the flesh of the butternut squash into the pot with the apples and the onion and throw away the skins. Add the broth and the water along with 1 ½ tsp. salt and ¼ tsp. of pepper. Bring to a boil over medium heat. Reduce the heat to medium low and simmer for about 15-20 minutes. Using a spoon, break up any large pieces of squash.

Turn off the heat and stir in the heavy cream. Blend the soup using an immersion blender and enjoy!

Chestnut Soup


  • 8 cups vegetable stock

  • 1 ½ lbs. chestnuts

  • 1 cup onion, chopped

  • 3 sprigs fresh parsley

  • 1 bay leaf

  • ½ cup milk

  • 1 tbs. butter

  • 1 tbs. olive oil

  • 2 whole cloves

  • salt and pepper to taste


In a large saucepan melt the butter and olive oil together while sautéing the onion and chestnuts together. Cook until you get a caramelized color.

Add the vegetable stock into the plan. While that is cooking, prepare a spice bag with the parsley sprigs, cloves and bay leaf. Add the spice bag and the milk to the vegetable stock and simmer over medium-low heat for 30 minutes.

 After about 30 minutes, discard the spice bag. While the mixture is sitting in the saucepan, puree the chestnuts in a food processor (save some for the presentation). Add salt and pepper to taste and add this mixture to the saucepan, gently heating through.

 Add a dollop of unsweetened whipped cream, chopped parsley and some chestnuts before serving and enjoy!



  • 2 cups butternut squash, chunks

  • 2 cups cauliflower florets

  • 2 cups chickpeas

  • ¼ cup raisins

  • 1 small onion, diced

  • 1 clove garlic, minced

  • 1 stalk celery, chopped

  • 2 tomatoes, chopped

  • 2 cups carrots, diced

  • ½ tsp. ground cinnamon

  • ½ tsp. ground cumin

  • ½ tsp. ground ginger

  • 2 tsp. salt

  • 1 tbsp. olive oil

  • 1 tsp. paprika

  • 2 cups vegetable broth


Heat the oil in a large pot over medium heat. Add the onion and garlic and cook for 3 minutes.

Add the celery, carrots, paprika, cinnamon, cumin, ginger, and salt. Cook an additional 5 minutes until the vegetables are soft and the spices are fragrant.

Add the tomatoes, butternut squash, cauliflower, and vegetable broth and stir to combine. Cover and reduce the heat to low and simmer for 15-20 minutes.

Stir in the chickpeas and raisins and cook an additional 15-20 minutes or until the vegetables are soft.

Heirloom Tomato and Cucumber Gazpacho


  • ½ red onion, diced

  • 3 lb. heirloom tomatoes, diced

  • 1 ½ cucumbers, peeled and diced

  • 5 tsp. fresh lemon juice

  • 4 tbsp. extra virgin olive oil

  • 1 large red bell pepper, diced and seeded

  • 2 garlic cloves

  • ½ tsp. fresh thyme, minced

  • 2 tbsp. sherry vinegar

  • 2 cups dry cubed French bread

  • 4 tsp. crème Fraiche

  • Salt and pepper to taste


In a small bowl, mix together ½ cup of onion, 1 cup of tomatoes, and ¾ cup of cucumbers. Once well mixed, season with salt and pepper, pour 1 tsp. of lemon juice and 1 tbsp. of olive oil.

Cover with plastic wrap and refrigerate until ready to serve to let the flavors develop.

In a food processor, combine the remaining onion with 4 tsp. of lemon juice, garlic, thyme, vinegar and bread. Puree until the mixture is smooth. Add the remaining tomatoes, cucumbers and bell pepper and puree until you get a smooth texture.


Zesty Melon Soup


  • 4 cups of Honey Dew, Casaba, or Cantaloupe Melon (skinned, deseeded, and diced)

  • 3-4 balls cut from a melon baller for garnish

  • ¾ cup of coconut milk

  • Fresh squeezed lime juice (2 limes)

  • 1 tbsp. freshly grated ginger

  • 3-4 leaves of fresh mint (sprigs for garnish as well)

  • 1 pinch of sea salt


Place all ingredients into the blender and puree until smooth and serve. Garnish with fresh melon balls and a sprig of mint..




  • 6 cups diced potatoes

  • 3 stalks celery, diced

  • 1 cup onion, chopped

  • 2 cups chicken broth

  • 4 cups half-and-half cream

  • 6 tbsp. butter, melted

  • 6 tbsp. all-purpose flour

  • 4 cubes chicken bouillon

  • ½ tsp. ground black pepper


In a large pot, bring potatoes, celery and onion to a boil in 2 cups of broth. Cook until potatoes are tender, 15 minutes. Drain and reserve liquid. Combine reserved broth and half-and-half in pot. In a bowl, combine melted butter and flour. Stir into half-and-half mixture over medium heat. Stir until thickened. Stir in reserved vegetables, remaining broth, bouillon and pepper. Heat through and serve.


Serves 4 - 6 people
Prep Time: 15 minutes
Cook Time: 20 minutes


  • Medium sized squash, peeled and chopped

  • 4 cups base: milk, soymilk, vegetable broth, bone broth, etc.

  • 1 cup of onions, diced

  • 2 cloves of garlic, minced

  • 2 tbsp. of olive oil, coconut oil, etc.

  • 1 tsp. of ground cinnamon

  • Optional:

  • Add salt and pepper for taste

  • Top with bacon, goat cheese, rosemary, or sage


Preheat oven to 400 degrees F. Oil a baking sheet or pan to place butternut squash. With butternut squash lay out onions, oil, garlic, cinnamon, and any other additional add-ins. Bake for 25-30 minutes, or until butternut squash is tender; mix occasionally.

While baking the butternut squash, heat a skillet medium high of base. Once the butternut squash is cooked, add-in mixer to the broth and bring to a boil. Mix continuously until perfectly soupy. Let cool, then serve.


By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple 195 Mental Tricks, Substitutions, Habits & Inspirations”

Serves 4 people


  • 2 cups lowfat yogurt

  • 1 cup nonfat or low fat milk or buttermilk

  • 3 medium cucumbers, peeled, seeded and cut into chunks

  • 1 medium green bell pepper, washed, seeded, and cut into chunks, roasted if desired

  • 4 – 6 cloves of garlic, peeled

  • Juice of 1 lemon

  • Peel of 1 lemon

  • ¼ cup olive oil

  • ½ cup cilantro leaves

  • 1 jalapeno chili pepper, chopped

  • ½ tsp. sea salt

  • Cilantro sprigs, for garnish


Put the yogurt, cucumbers, green pepper, garlic, lemon juice and lemon peel, olive oil, cilantro, and jalapeno in a blender. Puree until smooth. Season to taste with salt and refrigerate.

Pour the chilled soup into 4 bowls, garnish with cilantro.

Calories: 200 per serving

strawberry soup

Chef Shaun McCarty
Ronald Reagan Building and International Trade Center

For 1 pint of Strawberries add about ¼ cup of Greek Yoghurt. The proportion of Strawberries to Yoghurt will depend on how thick you like your soup. The seasonings are Fresh Thyme, Orange and Lemon Zest, and White Pepper, all to taste. Puree the ingredients and garnish with diced Strawberries, Crème Fraiche, and Basil (Micro Basil if you have it.)

puree of asparagus soup with tarragon

By Katherine Tallmadge, M.A., R.D., L.D.
Author: “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations”

This sublime, pale green soup may be served warm or cold.

Serves 8 - 10 people


  • 2 lbs. asparagus, cleaned, tough ends removed, cut into 1.5 inch pieces

  • 1 tbsp. canola oil

  • 1 leak, cleaned and sliced, white and light green parts only

  • 1 medium onion, chopped

  • 1 clove of garlic, mashed

  • Pinch of salt and freshly ground pepper

  • Vegetable broth (see recipe) or chicken broth

  • 2 medium potatoes, diced

  • 1 bay leaf

  • A few sprigs of fresh thyme and parsley

  • 1 tbsp. fresh squeezed lemon juice

  • Garnish: 1 small bunch fresh tarragon, chopped

Vegetable Broth:

Use the cleaned tough ends and scraps of the asparagus and leek. Add 1 onion, 1 garlic clove (or more), and 2 quarts of water. Other vegetables you happen to have could also be thrown in, such as a carrot and/or a celery stalk. Let simmer about 30 minutes and strain.

Soup Preparation:

Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks into approximately 1.5 inch pieces. Heat oil in heavy-bottomed pan. Add the leak, onion and garlic and cook over medium heat until softened, about 5 minutes. Add the broth, the potatoes, and herbs and simmer about 30 minutes. Add half of the asparagus and simmer another ten minutes. Remove the herbs.

Using an immersible hand blender (ie, Cuisinart’s Smart Stick), puree the soup, add the lemon juice and salt and pepper to taste.

Meanwhile, steam or broil the remaining asparagus for 5 minutes, until barely tender. Strain and cover in ice water to stop the cooking process and prevent limp, over-done asparagus.

Serve the soup, garnishing each bowl with the sliced asparagus and a pinch of chopped fresh tarragon.

border grill's turkey albondigas soup

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011)

Serves 6 people


  • ¼ cup olive oil

  • 8 garlic cloves, peeled

  • 2 bunches cilantro, leaves only

  • 1 tsp. salt

  • 1 ½ tsp. freshly ground black pepper

  • 1 lb. lean ground turkey or chicken, preferably dark meat, ground without skin

  • 1 large egg, beaten

  • ⅔ cup fresh bread crumbs

  • ⅓ cup vegetable oil

  • 1 large leek, trimmed, washed and thinly julienned

  • 4 medium carrots, peeled and diced

  • ¼ head white cabbage, cored and thinly sliced

  • 1 - 2 jalapenõ chiles, stemmed, seeded and thinly julienned

  • 3 medium Roma tomatoes, cored, seeded and diced

  • 2 ½ qt. chicken stock

  • 3 tbsp. white vinegar


Combine the olive oil, garlic, cilantro and 1 teaspoon each of the salt and pepper in a blender. Puree until smooth.

In a large bowl, mix together the turkey or chicken, egg and cilantro paste. Add the bread crumbs and mix only until combined. Roll into small walnut-sized meatballs in the palms of your hands and place on a tray in the refrigerator.

Heat 2 tablespoons of the vegetable oil in a large stockpot over high heat. Sauté the leeks and carrots with the remaining 2 teaspoons salt and 1/2 teaspoon pepper for 2 to 4 minutes. Add the cabbage, jalapenos and tomatoes and cook, stirring frequently, until the vegetables are limp, about 3 minutes longer. Pour in the chicken stock. Bring to a boil, reduce to a simmer and cook, uncovered, 15 minutes.

Meanwhile, heat the remaining oil in a medium skillet over medium-heat until nearly smoking. Add the chilled meatballs in batches, shaking the pan to prevent sticking, and brown on all sides. Transfer with a slotted spoon to paper towels to drain.

When all the meatballs are browned, transfer to the simmering stock and cook an additional 5 to 10 minutes. Stir in the vinegar and serve hot.

For a heartier dish, add a handful or two of rice or small-shaped pasta along with the stock.

Per serving: 300 calories, 12 g fat, 2 g sat fat, 28 g carbohydrates, 4 g fiber, 20 g protein

"Turkey Albondigas Soup" was adapted from "Mesa Mexicana" by Mary Sue Milliken and Susan Feniger, multi-media figures, Food Network stars, and chef-owners of The Border Grill and Ciudad in Southern California.

spiced red lentil soup with mint-cilantro raita & popadoms

By Katherine Tallmadge, M.A., R.D.Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (2011, LifeLine Press)

This exotic lentil soup is rich in aromatic but not hot Indian spices. It would be a great “batch” recipe because it keeps well for about a week or more in the fridge. Served with a dollop of the cooling yogurt relish to balance the spicy flavors and add a creamy texture. And, if you can find them, top with the crisp popadom “croutons” crumbled into it -- or crackers.

Double your serving and use vegetable broth and this vegan soup becomes substantial enough to serve as a main course.

Serves 6 - 8 people


  • 2 qt. of chicken broth (preferably homemade) or vegetable broth, defatted

  • 2 cups dry red lentils

  • 3 large carrots

  • 3 celery stalks

  • 1 large brown onion, peeled

  • 3 cloves garlic

  • 2 in. chunk of ginger

  • ¼ cup extra virgin olive oil

  • Juice of ½ lime

  • Salt and freshly ground black pepper to taste

Spice Mix:

  • 1 tbsp. mild curry powder

  • 1 tbsp. paprika

  • ½ tbsp. turmeric

  • ½ tbsp. garam masala

  • ½ tsp. ground cinnamon

  • Raita (yogurt relish)

  • 1 pint nonfat plain yogurt

  • ½ cup fresh cilantro leaves

  • ½ cup fresh mint leaves

  • Salt to taste

  • Poppadoms: 1 package unseasoned from Indian Grocery Store (Optional) - 1 is crumbled on top of each bowl (Christine: please add to analysis)


Drain the yogurt by adding a little salt and putting it into a fine sieve set over a bowl. Place in the
refrigerator. It’s surprising how much water will be removed this way and it makes the nonfat yogurt nice and thick.

Cut the carrots, celery and onion in fine dice. Peel and mince the ginger and garlic finely.

Combine the powdered spices until well mixed. Heat the olive oil in a large heavy saucepan. When very hot, add the diced vegetables. Stir briskly for a couple of minutes until they begin to release their juices and aromas.

Add the garlic and ginger and stir, turn the heat to low and cover the pot tightly. Let these vegetables “sweat” for ten minutes until softened. Stir in the spice mix and leave for a couple of minutes to let the dry spices cook to bring out the flavor.

Add the chicken broth and the lentils and bring to a low boil. Cook uncovered until the lentils are tender (about 20 minutes). Do not overcook or they will become mushy. Add the black pepper and salt to taste and the lime juice completes the seasoning. Place each poppadum in the microwave and microwave on HIGH one at a time for 30 seconds each. This will crisp them up nicely without frying.

Chop the herbs fine and add to the yogurt.

butternut squash soup with curry ginger

By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (2011, LifeLine Press)

Serves 6 people


  • 1 small butternut squash

  • 4 cups water

  • 2 tbsp. canola oil

  • 1 cup chopped sweet onion, about 1 medium

  • 1 clove garlic, crushed, 2 cloves, if you like it spicy

  • 1 tsp. curry powder, 2 tsp, if you like it spicy

  • 1 tbsp fresh ginger, about 2 inches, grated, 2 tbsp, if you like it spicy

  • 1 cup chicken or vegetable stock

  • Salt and freshly ground pepper to taste


Cut Butternut Squash in half, lengthwise. Scoop out seeds. Place squash face down in baking pan with 4 cups water. Bake at 350 degrees for 45 minutes or until soft when pierced by a fork.

While the squash is baking, prepare the aromatic vegetables and spices: Place the oil in a large iron skillet or soup pot on medium-high. Add onions and garlic and fry until golden. Stir in curry powder, ginger, and a pinch of salt and simmer on low for a few minutes.

When the squash has cooled to the touch, pour all the water in which the squash was cooked into the skillet and stir to scrape up the bits of aromatic vegetables and spices. When squash has cooled, scoop out the butternut squash meat, leaving the skin, and stir into the mixture in the skillet. When room temperature or cool, puree the vegetable and spice mixture in a blender or food processor with the broth.

NOTE: Adjust seasonings by adding more salt, pepper or spices, if desired. Adjust consistency by adding more water or broth. Also, any similar winter squash will work well if Butternut is not available.

The entire pot of soup makes about 6 cups and is about 500 calories.

silvestro's gazpacho

By Katherine Tallmadge, M.A., R.D., author of Diet Simple (LifeLine Press, 2011)

Serves 16+ people


  • 6 ½ lbs. vine ripe tomatoes, washed, cored and chopped, with skin and seeds

  • 2 green bell peppers, seeded and chopped

  • 4 red bell peppers, seeded and chopped

  • 4 celery stalks, Including leaves, chopped

  • 4 lbs. peeled and seeded cucumbers, chopped

  • 1 yellow onion, peeled and chopped

  • 4 garlic cloves, peeled and chopped

  • 2 tbsp. white wine vinegar, more if you like it tart, but be careful

  • 6 tbsp. extra virgin olive oil

  • Salt and freshly ground black pepper to taste (optional)

  • Sprinkling of cumin (optional)


After careful washing, cut all vegetables into chunks to make them easier to blend. Blend with a food processor or Hand Blender, until you have the consistency you enjoy. My friend, Silvestro likes it a little chunky (as do I).

Once blended, add the olive oil, the vinegar, and, if you wish, the salt, the black pepper, and the cumin. Silvestro says “Cumin is optional : I like that extra richer flavor it adds.” I’ve made this gazpacho without adding salt or pepper and it is delicious. Serve immediately or chill in the refrigerator for later. If you want a denser product, add bread crumbs.

Makes one gallon of Gazpacho, about 2,000 calories for the entire pot. Divided into 16 servings, that’s 125 calories per serving.