Best easy paleo-friendly soups
September 15, 2014 1:06 PM   Subscribe

Soon-to-be-metal-mouth needs your best soup recipes, stat. They also need to be paleo-friendly (no dairy, no grains, no processed sugars) and I would really prefer they be easy/quick!

So I'm about to get some major orthodontic work done, and then I'll be Invisaligned after that. Assuming no sticky/crunchy foods for the first part, sore teeth on and off throughout, and cold weather coming up, I'm envisioning consuming a lot of soup.

I follow a paleo diet 90% of the time, so I'm seeking soup recipes that follow that. Hard limits on no cow dairy and no processed sugar. Occasionally I'll use a little honey. Legumes I waffle on- they're a rare addition, but I'm not completely against them. No rice, no pasta.

While I'm interested in consuming delicious food, I am uninterested in recipes that require a lot of active time. (I would love slow-cooker recipes, though!)

Best: low-starch/low-carb veggies, chicken, bacon, spicy, coconut milk, quick, easy
Not so good: grains, dairy, nitpicky, sugary, labor-intensive

I own a ton of cooking implements, including an immersion blender, and am very comfortable in the kitchen.

My poor mouth thanks you!
posted by rachaelfaith to Food & Drink (16 answers total) 49 users marked this as a favorite
 
You'll probably get a lot of good ideas for brothier soups, so I'll just recommend the ATK's "creamy" cauliflower soup, which is dairy-free, but man is it creamy, simple and delicious (video).
posted by General Malaise at 1:18 PM on September 15, 2014 [1 favorite]


I posted this about quick soups when you're sick, but I think it could work for this too: combine sambal oelek/sriracha/gochujang with a box of Pacific Naturals Chicken Pho soup starter, and simmer with raw spinach and shredded rotisserie chicken until everything's heated through and the spinach is wilted. You could probably add other veggies, ginger, whatever you like--I bet coconut milk would be good in there, too. Five minutes start to finish.
posted by stellaluna at 1:21 PM on September 15, 2014




I presume you already read Nom Nom Paleo. Scroll down to Soups, there are a lot of great ones there.

I'm particularly fond of a good squash or pumpkin soup in the autumn. There's a million recipes out there, here's one.

The Clothes Make the Girl's Golden Cauliflower Soup is on my to-make list.
posted by matildaben at 1:22 PM on September 15, 2014 [1 favorite]


Seconding the clothes make the girl! But the zucchini ginger soup!! I not even paleo and I eat through a batch a week!
posted by misspony at 1:26 PM on September 15, 2014


Hokkaido soup. Put whatever veggies you have in a pot with chunks of hokkaido and olive oil, ginger and chili (leave the skin on the pumpkin, it is a waste of time to peel), soften all. Add stock - I prefer chicken. Add lemon, salt, pepper to taste. Blend well. Sprinkle with freshly roasted bacon.

This basic recipe can be varied in many ways, all delicious. First time I tasted it, 25 years ago, it was sprinkled with crushed amaretti, not bacon. Very good, but not very paleo.
posted by mumimor at 2:16 PM on September 15, 2014


So easy I make it all the time: Chicken broth, spices, boil, stir in beaten eggs (one or two stirs so the egg pieces get noodle-shaped), done. Comes out ramen-esque with eggs for noodles.
posted by callmejay at 3:15 PM on September 15, 2014


Gumbo Z'Herbes. This recipe is a bit on the ambitious side with the sheer number of greens-- 1 or 2 would be fine-- but it's typical in the respect that the only grains are the flour roux for a thickener and of course the dish is commonly served on rice, but doesn't have to be. (It could be rich as hell without a starchy platform, so you'll want to make this a side, or something.)

Not sure if there are some paleo-prescribed thickeners, but gumbo has a couple of thickener options: 1) Okra (that slime thickens things up quite well) and B) Gumbo filé, which is ground sassafras leaves. It tastes like root beer and it acts as a thickener. Without a roux, it might not qualify is gumbo, but that's no reason it wouldn't taste like one. Since you're losing the flour for the roux, you can safely remove the same weight of fat for the same purpose-- there will still be some fat from the ham, and it'll be delicious.
posted by Sunburnt at 3:55 PM on September 15, 2014


Kale and chorizo is one of my favorites, and I even found a specifically-paleo recipe just for you. If you're in the mood for legumes, it's traditionally made with white beans as well. It's a bit chunky but all the parts are soft so maybe this is more of a "phase 2" soup.
posted by telegraph at 6:05 PM on September 15, 2014 [1 favorite]


Oodles of carrots plus a few onions, boiled for a while in chicken stock with some fresh ginger grated in, or cumin instead, and then immersion-blended to your favorite soup texture and seasoned. Easy as can be and has never failed me!
posted by ootandaboot at 9:13 PM on September 15, 2014


This soup has sweet potatoes, which I know are a bit starchy, and some lentils, which are a legume, but it is SO GOOD that I'm just gonna leave it here anyways.

(it's also really easy, and the whole giant pot ends up costing like $15 even if you have to buy a bag of lentils and makes enough for me to eat like 10 times and be full)

Winter Lentil Soup

I'm not a soup person really, and this floors me with how delicious it is.

(obviously skip the parm)
posted by euphoria066 at 10:17 PM on September 15, 2014


I'm a big fan of Dutch mustard soup, which usually calls for cream, but here is a dairy-free version. I'd use chicken stock rather than vegetable.

The turkey or chicken enchilada verde soup recipe from Homesick Texan is good. You could omit the black beans.

I find recipes from Nom Nom Paleo work quite well, so you might check out her soups.
posted by neushoorn at 4:53 AM on September 16, 2014


Here's a list of Slow Carb ones (usually aligns with Paleo).
posted by getawaysticks at 7:41 AM on September 16, 2014


The Pioneer Woman's chicken soup recipe is one of my winter standards. It's just chicken and vegetables and SO good.
posted by pril at 9:57 AM on September 16, 2014


Kale sausage soup:
  • Bunch of kale, de-stemmed and chopped
  • Box of chicken broth
  • 1-2 onions, sliced in quarters
  • 1.5lbs of turkey sausage, hot italian if you like spicy
  • 1-2 cans of stewed tomatoes
  • 1-2 cans white beans, or chick peas (optional)
More or less, throw everything in a pot.

You could also brown the sausage first, then slice into rounds, or use bulk sausage, or roll the sausage into little balls. You could do spinach or collards instead of kale. You could obviously do pork or beef sausage, but you might find it a bit greasy for soup. Great to improvise around.

A sprinkle of nutritional yeast on top is a great parmesan replacement.

Mushroom Soup

I'd normally do this with butter, but go for your prefered animal fat. Bacon might overpower the mushroomy ness. Got a bit of tallow? Hell yeah. Or even peel the cap of fat off a refrigerated pot-roast and save it for stuff like this.
  • 3-4 oz. dried mushrooms
  • 2 boxes of fresh mushrooms, go with a mix. Baby portabellas and brown button would be economical and still tasty
  • 3 cloves garlic
  • 1-2 onions, minced
  • Olive oil or animal fat of your choice
  • chives for garnish
  • A splash of white wine would be awesome, but optional.
Take those dried mushrooms and put them in a pyrex bowl or cup. Pour 2 cups boiling water over top and let sit for 30 minutes.

Chop your fresh mushrooms really fine and caramelize them with the onions in your fat in a deep pot for 20 minutes or so. Stir occasionally. Add garlic for 30 sec or so. Deglaze with white wine or mushroom broth.

Speaking of mushroom broth, that mushroom soaking liquid? It is now mushroom broth, congratulations! There might be some dirt/sediment at the bottom of the soaking bowl, so pour it off the top gently. Discard the sediments.

Pour the broth and additional water to cover. Let simmer for 20-30 minutes, then blend with a hand held blender. You can go totally smooth or leave some texture.

Anything soup
  • Butternut squash, cauliflower, broccoli, carrots, parsnips, or a combination!
  • coconut milk
  • chicken broth
Simmer veggies in chicken broth for 20-30 minutes, until really tender. Blend. Add coconut milk to texture and taste preferences.

Butternut squash plus cardamom and coconut milk? Parsnips with browned onions and thyme? Go to town.
posted by fontophilic at 11:31 AM on September 16, 2014


Brazilian shrimp stew.

http://www.epicurious.com/recipes/food/views/Brazilian-Shrimp-Stew-107419

This stew will blow your mind. It's traditionally eaten over rice but it's good by itself as a soup. Super easy to make. All you really do is chop an onion and bell pepper and peel shrimp. The stove does everything else pretty much. You can add diced mushrooms if you like (not traditional but awesome nonetheless). It should be easy to chew too, I don't imagine it should cause any issues.
posted by atinna at 6:09 PM on September 16, 2014


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