low sodium soup — Blog — Tara Allen Health

When does soup season officially start in your household? My car said it was 45 degrees outside yesterday morning when I was up and out early. Commence souping!

I've been focusing on natural immunity boosting this past week with my private Facebook community, Lean In with Tara Allen Health. The omnipresent echo of late October sniffles always seem to inspire my most nurturing of recipes. Besides the winning ingredients (garlic, spices, plants, protein) in this next recipe, the fact that it is a soup - a hot liquid - will be key in helping to fight off some germs. When we bring a mug of something nice and hot close to our face (no burning yourself though, deal?!), the steam helps to kill off those pesky buggers that like to hang out in our nostrils and cause head colds. So, take your time with your soup or tea or coffee and try to inhale as you canoodle with your warm cup of ANYthing. :-)

Here's a soup recipe that I happen to love. I wanted something warming, hearty, plant-based, and free of dairy and gluten so my whole family could partake. If it passes that taste-test for your family, make it in large batches next time around and freeze some so if/when you ARE feeling under the weather, you have this on the ready and don't even have to worry about cooking.

***Lentil-Veggie Soup***

Ingredients:

1 pound lentils, rinsed

2 quarts broth (chicken, veggie, whatever)

1 cup onion, chopped

1 cup tomatoes, chopped

1/2 cup celery, chopped

1/2 cup carrots, chopped

3 cloves garlic, minced

3 T olive oil

2 tsp sea salt

1/2 tsp cumin

1/2 tsp chili powder

Directions:

1. Pour olive oil in bottom of large saucepan on stovetop (medium heat).

2. Add carrots, celery, onion, and garlic, and cook about 5 minutes (onions should become slightly translucent).

3. Add all remaining ingredients.

4. Bring to a boil, then reduce heat to low.

5. Cook an additional 30-35 minutes on low.

6. Serve as is for a chunkier consistency. Or, use an immersion blender (or transfer to a blender in batches) for a smoother consistency (picky toddlers, anyone?). ;-)

7. Freeze any leftovers that won't be eaten over the next few days.

Ladies and gents, it's November 11th / Veterans' Day... and the end of an interesting week here in America. Thanksgiving is 13 days away and the temperatures are starting to fall here in NY. What I'm trying to say is, bring on the soup. All . the . SOUP!

This Cream of Mushroom Soup is a gluten-free, dairy-free version of the Thanksgiving Day classic. Not only is it a great side dish to bring or serve for those with special dietary needs, it comes packed with protein and fiber to help you fill you up on the good stuff. Make extra - you can freeze some to enjoy for a quick dinner when you come home late from holiday shopping. ;-)

This recipe calls for the soup to be pureed into a smooth, creamy consistency, but feel free to keep it "chunky" if you and your guests prefer it that way. For comfort and toddler purposes, I went with the puree option this time and it worked out well.

Toddler tip: Magnolia (3 years old now), taste-tested this recipe and helped me "adjust" the spices to her liking. She also watched me chop the onions and garlic and put her two cents in about when the soup was done blending. I let her lick the spoon after mixing and once I got the final chef's stamp of approval, I served her the soup over green beans. All of this involvement requires front-loading of time - more time getting the kiddos involved in the prepping and cooking process will save you time, money, and stress of untouched meals.

Enjoy!

In health,

Tara

Cream of Mushroom Soup

(Dairy-free, gluten-free)

Ingredients:

5 cloves garlic, minced

½ medium onion, chopped

2 cups mushrooms, chopped

2 cups chickpeas, cooked

2 cups cashew milk

1 cup coconut flour

2 T coconut oil

1 tsp Thyme

½ tsp sea salt

½ tsp pepper

Directions:

1. In a large saucepan over medium heat, add oil, garlic, and onion. Cook about 3-5 minutes (until onions become translucent).

2. Add mushrooms and cook another 2-3 minutes.

3. Add chickpeas, cashew milk, and coconut flour and bring to a boil.

4. Reduce heat and let simmer for 10 minutes.

5. Add thyme, salt, and pepper.

6. Use immersion blender to puree (or transfer into regular blender in batches with towel firmly pressed over top of blender to prevent leakage).

7. Enjoy as is or pour over cooked green beans or other veggies.

*This recipe is high in protein, high in fiber, and low glycemic.