Take a map of the world, throw a dart at it, and chances are you’ll hit a place that has a hearty, robust soup as part of its traditional cuisine. It doesn’t matter whether it’s Asia or Europe, India or Mexico, I think we can learn a lot from observing (and tasting!) hearty soups from around the globe. Sure, we can claim good old chicken soup here in the U. S. of A. (indeed, no one made chicken soup like my nana; see nana’s chicken soup with zucchini noodles), but the rest of the globe can still teach us a thing or two about using locally sourced produce, herbs, and spices to create amazingly nutritious and exquisitely mouthwatering fare.
Hearty soups should have big taste. That’s what you’ll find throughout this chapter: soups that are substantial and more like meals in a bowl (I like to call them “cozy bowls”). There are flavor profiles galore. Many you’ve probably heard of, such as Cuban Black Bean Soup, Provençal Lentil Soup, and Hot-and-Sour Shiitake Mushroom Soup. Others may appear more exotic, such as Indian Mulligatawny, Japanese Kinpira Gobo, and Vietnamese Simplest Chicken Pho. But regardless of whether you’ve heard of them or not, know that all these soups will leave you with a feeling of being truly nourished and satiated.
What’s great is that if you have your broths and stocks already made and stored (see “Storage”), these traditional soups will come together quickly. Make a few of them and don’t be surprised if suddenly you have a reputation for being quite the soup maven.
caramelized fennel and chickpea soup with saffron
makes 6 servings | prep time: 15 minutes | cook time: 35 minutes
The depth of taste in this soup comes from letting the onion and fennel caramelize in the pot without any interference from the carrots. It takes about eight minutes, more or less, and you can tell you’re close when the onion starts to stick to the pot and turns from translucent to a golden hue.
2 tablespoons extra-virgin olive oil
2 fennel bulbs, diced small
1 yellow onion, diced small
Sea salt
1 carrot, peeled and diced small
2 cloves garlic, minced
1 teaspoon ground cumin
¼ teaspoon ground coriander
Generous pinch of saffron (20 threads; see Cook’s Note)
Pinch of red pepper flakes
6 cups Magic Mineral Broth or Chicken Magic Mineral Broth
1 tablespoon plus 1 teaspoon freshly squeezed lemon juice, plus more if needed
4 cups cooked chickpeas, or 2 (15-ounce) cans of chickpeas, rinsed
¼ teaspoon orange zest
1 teaspoon lemon zest
2 tablespoons chopped fresh flat-leaf parsley, for garnish
1 tablespoon chopped fresh mint, for garnish
Heat the olive oil in a soup pot over medium heat, then add the fennel, onion, and a pinch of salt and sauté until golden, about 8 minutes. Add the carrot and sauté another 3 minutes. Stir in the garlic and cook for 30 seconds. Add the cumin, coriander, saffron, red pepper flakes, and ½ teaspoon salt and stir for another 30 seconds, or until fragrant. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add 1 tablespoon of the lemon juice and ½ teaspoon salt to the chickpeas and stir, then add to the pot. Add the remaining 5½ cups of broth, increase the heat to medium-high, and bring to a boil. Decrease the heat to medium, cover, and simmer for 15 minutes.
Ladle 4 cups of the soup into a blender and process for 1 minute, or until velvety smooth. Stir the blended mixture back into the soup and cook over low heat just until heated through.
Stir in the orange zest, lemon zest, and remaining 1 teaspoon of lemon juice. Taste; you may want to add a pinch of salt or another squeeze of lemon. Serve garnished with the cilantro and mint, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: When I say twenty threads of saffron (a generous pinch) and no more, best to pay heed. Saffron is flavorful in just the right amount, but too much can quickly overpower both the soup and your taste buds.
caramelized onion soup with pastured beef bone broth
makes 6 servings | prep time: 20 minutes | cook time: 40 minutes
Onion soup is considered French (at least when it’s smothered in croutons and Gruyère cheese), but in fact it goes back to the days of the Romans. This soup is all about having patience with the onions. I’ll admit, the hardest thing as a soup-maker is knowing when to put the spoon down, but here you need to give the onions time, 20 to 25 minutes, without stirring to let them wilt, turn a golden hue, and release all their natural sugars. If you can do that, your patience will be well rewarded with a delectable, rich, sweet onion soup.
3 tablespoons extra-virgin olive oil
3 pounds red onions, halved and sliced ½ inch thick
Sea salt
¼ teaspoon dried thyme, or 1 teaspoon chopped fresh thyme
1 teaspoon Dijon mustard
6 cups Pastured Beef Bone Broth, Nourishing Bone Broth, or Magic Mineral Broth
Pinch of freshly grated nutmeg
1 teaspoon freshly squeezed lemon juice, plus more if needed
2 teaspoons dark maple syrup
2 tablespoons finely chopped fresh flat-leaf parsley, for garnish
In a large, straight-sided sauté pan or large soup pot, heat the olive oil over medium heat. Add the onions and ½ teaspoon salt and stir. Decrease the heat to medium-low. Cook without stirring for about 25 minutes, or until the onions have turned a deep golden brown. Stir in the thyme and mustard until well combined. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of broth, ½ teaspoon salt, and the nutmeg. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer for 10 more minutes. Stir in the lemon juice and the maple syrup and taste; you may want to add a spritz of lemon juice or a pinch or two of salt. Serve garnished with the parsley, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
congee
makes 6 servings | prep time: 5 minutes | cook time: 2 hours
Congee is an ancient Chinese porridge, dating back more than two thousand years. When Americans think about porridge, oatmeal comes to mind. This broth-based congee is thinner, but it’s stimulating and satisfying. Its whole grain brown rice base is perfect for jump-starting digestion (some people even eat it for breakfast), and it’s a nice canvas for adding taste-enhancers ranging from scallions to cinnamon.
1 cup soaked short-grain brown rice (see Cook’s Notes)
8 cups Old-Fashioned Chicken Stock, plus more if needed
1 tablespoon minced fresh ginger
¾ teaspoon sea salt
1 tablespoon tamari
¼ teaspoon freshly squeezed lemon juice
Toasted sesame oil, minced scallion, or chopped fresh cilantro, for garnish (optional)
In a heavy soup pot over high heat, combine the soaked rice, stock, ginger, and salt. Bring to a boil, then decrease the heat to low and cook, covered, until a soft porridge-like consistency is achieved, about 2 hours. Add more stock or water if it gets too thick. Mix in the tamari and lemon juice. Serve garnished with the sesame oil, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s notes: To soak the rice, put 1 cup of rice in a large bowl and cover with cool water and the juice of ½ lemon. Soak for 8 hours or overnight, then drain well before cooking. This will make its nutrients more available and decrease the cooking time. If you don’t have time to soak the rice, add an extra cup of stock and cook for an additional 15 minutes.
Congee tastes even better the next day. Add ½ to 1 cup of stock to reheat in a heavy pot over medium-low heat.
cuban black bean soup
makes 6 servings | prep time: 15 minutes | cook time: 25 minutes
What makes this soup so delicious is that after it cooks, I take half of it and blend it (if you don’t want to ladle it out, use an immersion blender in the pot). This adds a level of creaminess to the soup’s natural chunkiness. Here I top it with Polenta Croutons for a third mouthfeel: crunchy.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced
Sea salt
1 red bell pepper, finely diced
1 small jalapeño pepper, seeded and finely diced
2 cloves garlic, minced
1½ teaspoons dried oregano
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
6 cups Magic Mineral Broth
4 cups cooked black beans, or 2 (15-ounce) cans, rinsed
4 teaspoons freshly squeezed lime juice, plus more if needed
½ teaspoon lime zest
1 teaspoon dark maple syrup (optional)
2 tablespoons chopped fresh cilantro, for garnish
Polenta Croutons, for garnish
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until the onion is translucent, about 6 minutes. Add the bell pepper, jalapeño, garlic, oregano, cumin, cinnamon, and ¼ teaspoon salt and sauté for 1 minute. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Spritz the black beans with 2 teaspoons of the lime juice, add a pinch of salt, stir, then add to the pot. Add the remaining 5½ cups of broth. Increase the heat to medium-high. Bring to a boil, then decrease the heat to medium, cover, and simmer for 15 minutes.
Ladle 3 cups of the soup into a blender and process for 1 minute, or until velvety smooth. Stir the blended mixture back into the soup and cook over low heat just until heated through. Stir in the lime zest, the remaining 2 teaspoons of lime juice, and ½ teaspoon salt. Taste; you may want to add another pinch of salt, a squeeze of lime, or 1 teaspoon of maple syrup. Serve garnished with the cilantro and croutons, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
kitchari
makes 6 servings | prep time: 15 minutes | cook time: 1 hour
Head to India and Pakistan, where they’ve been practicing Ayurvedic medicine for 5,000 years, for detoxing and improving memory. Kitchari, which means “mixture,” is a thousand-year-old staple, and its really quite simple, traditionally being made with basmati rice, mung beans, and ghee. I’ve kicked it up quite a bit, adding onion, ginger, cauliflower, coriander, turmeric, and cumin. The result is the spice mixture of a dal combined with kitchari’s texture.
2 tablespoons ghee, extra-virgin olive oil, or coconut oil
1 onion, diced
2 tablespoons minced fresh ginger
2 tablespoons minced fresh turmeric
1 teaspoon ground cumin
½ teaspoon ground turmeric
½ teaspoon ground coriander
1¼ teaspoons sea salt, plus more if needed
½ cup split mung beans, rinsed and soaked (see Cook’s Notes)
½ cup brown basmati rice, rinsed and soaked (see Cook’s Notes)
5 to 6 cups Magic Mineral Broth
1 head cauliflower, chopped into florets
2 carrots, peeled and diced
1 teaspoon freshly squeezed lemon juice, plus more if needed
2 tablespoons minced fresh cilantro, for garnish
Heat the ghee in a heavy-bottomed pot over medium heat, then add the onion and sauté for about 4 minutes, or just until golden. Stir in the ginger, fresh turmeric, cumin, ground turmeric, coriander, and salt and sauté for about 1 minute. Add the beans and rice and stir to coat. Add 5 cups of the broth and bring to a boil. Decrease the heat to low and simmer, covered, for about 20 minutes, or until the rice begins to soften. Stir in the cauliflower and carrots and continue to cook until very tender and soft, another 20 minutes. Add another cup of broth if it becomes too thick. Stir in the lemon juice. Taste; it may need another spritz of lemon juice or another pinch of salt. Serve garnished with the cilantro, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s notes: To soak the beans and rice, put them in a large bowl and add water to cover by 3 inches. Cover with a towel and soak for 8 hours or overnight. Drain well just before cooking.
Kitchari is even better the next day; however, it will absorb most of the liquid, so you may need to add some broth or water to thin it out before reheating in a soup pot over medium-low heat.
hot-and-sour shiitake mushroom soup
makes 4 servings | prep time: 20 minutes | cook time: 20 minutes
Back in my go-go thirties (where has the time gone?), I used to live on hot-and-sour soup from my favorite Baltimore Chinese carryout. Truth is, I always felt I could do them one better, and this soup proves that out. There’s no cornstarch thickener in my version (nor in traditional Chinese hot-and-sour soup). Plus, here I include shiitake mushrooms, which have great anti-inflammatory benefits. The rest is carrot, scallions, ginger, Napa cabbage, tamari, rice wine vinegar, red pepper flakes, and, for protein, egg. Makes me want to open my own carryout.
2 tablespoons extra-virgin olive oil
1 carrot, peeled and diced
1 pound fresh shiitake mushrooms, sliced
4 scallions, sliced, with the green parts set aside
Sea salt
1 tablespoon minced fresh ginger
⅛ teaspoon red pepper flakes
1 head Napa cabbage, chopped (about 3 cups)
3 tablespoons tamari
6 cups Magic Mineral Broth
2 tablespoons rice wine vinegar
1 egg, lightly beaten
2 tablespoons freshly squeezed lime juice
Heat the olive oil in a soup pot over medium heat, then add the carrot, mushrooms, scallions, and a pinch of salt and sauté until soft, about 8 minutes. Add the ginger and red pepper flakes and sauté for about 30 seconds. Add the cabbage and another pinch of salt and sauté until the cabbage is wilted, about 3 minutes. Stir in the tamari and ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups broth and the vinegar and bring to a boil. Decrease the heat to a low simmer, drizzle in the egg through a slotted spoon, and cook for 1 minute more. Stir in the lime juice. Serve garnished with the scallion tops, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
kinpira gobo
makes 6 servings | prep time: 15 minutes | cook time: 30 minutes
Kinpira gobo is Japanese for “braised burdock root.” Burdock root mimics the satisfying taste of mushrooms, is fiber rich, and soaks up whatever flavors are in its neighborhood. It’s a staple in macrobiotic cooking, but here I really amp up the nutrition and tang by sautéing the burdock with onion, carrots, ginger, red pepper flakes, mirin, and tamari. This soup makes you feel like you’re drawing sustenance from Mother Earth. It’s a lovely, rooted sensation, perfect for when you could use a little grounding.
2 tablespoons sesame oil
1 yellow onion, sliced
Sea salt
2 carrots, peeled and cut into thin matchsticks
1 (6-inch) piece burdock root, cut into thin matchsticks
1 tablespoon minced fresh ginger
⅛ teaspoon red pepper flakes
4 cups Magic Mineral Broth or Immune Broth, plus more if needed
2 tablespoons low-sodium tamari
1 tablespoon mirin
½ teaspoon rice vinegar
3 scallions, white and green parts, sliced, for garnish
Heat the sesame oil in a soup pot over medium heat, then add the onion and a generous pinch of salt and cook, partially covered, for 12 minutes, stirring occasionally, until the onion begins to brown around the edges. Add the carrots, burdock, ginger, red pepper flakes, and another generous pinch of salt and cook, stirring occasionally for 10 minutes, or until the carrots are tender. Add 2 tablespoons of the broth if the mixture gets too dry. Stir in the tamari, mirin, and ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half. Add the remaining 3½ cups of broth. Increase the heat to medium-high until the soup simmers, then stir in the vinegar and remove from the heat. Serve garnished with the scallions or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
latin american chicken soup with greens
makes 6 servings | prep time: 15 minutes | cook time: 25 minutes
There’s a misconception that in Mexican cooking the only greens used are herbs, such as cilantro. In fact, gathering and consuming greens goes back centuries in Mexico. Swiss chard is a hugely popular Mexican green, and it’s the base green in this soup. This is like tortilla soup without the tortilla. It’s refreshing and invigorating, and after eating it, you’ll never think of Mexican food quite the same way again.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced small
Sea salt
2 carrots, peeled and diced
2 stalks celery, diced
1 red bell pepper, diced
1 small jalapeño pepper, seeded and diced
2 cloves garlic, chopped
½ teaspoon ground cumin
¼ teaspoon dried oregano
1 (14.5-ounce) can diced tomatoes
6 cups Old-Fashioned Chicken Stock or Chicken Magic Mineral Broth
½ bunch Swiss chard, stemmed and thinly sliced
1 cup cooked and thinly sliced cooked chicken (see Cook’s Note)
2 tablespoons freshly squeezed lime juice
2 tablespoons chopped fresh cilantro, for garnish
½ avocado, diced, for garnish
Polenta Croutons, for garnish (optional)
Heat the olive oil in a soup pot over medium-high heat, then add the onion, ¼ teaspoon salt, carrots, celery, bell peppers, and jalapeño. Sauté the vegetables until they begin to soften, 3 to 5 minutes. Stir in the garlic, cumin, and oregano. Stir in the tomatoes with their juice and ¼ teaspoon salt and cook for 1 minute. Add the stock and bring to a boil. Decrease the heat to low, cover, and simmer for 15 minutes. Stir in the chard and cook until it’s just tender, about 1 more minute. Stir in the chicken, lime juice, and ½ teaspoon salt. Serve garnished with the cilantro, avocado, and polenta croutons, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: If you don’t have leftover chicken on hand, you can quickly poach two skinless boneless breasts. The following method produces a delicate flavor by infusing the flavor of the stock liquid into the chicken. Season the breasts with salt and pepper. In a straight-sided skillet, bring 3 cups of stock to a boil over high heat. Add the chicken, cover, and decrease the heat to low. The liquid should be just below the boiling point, with its surface barely quivering. Cook for 15 minutes, then remove the chicken from the poaching liquid and let cool.
herby tuscan bean and vegetable soup
makes 6 servings | prep time: 20 minutes | cook time: 20 minutes
What I love about this soup is how it’s filled with the wonderful flavor of fresh veggies and herbs. It’s an ode to the zest of Mediterranean cooking. I’m passionate about using herbs in soups. They add a lightness to the overall flavor print, and are chock-full of health benefits.
2 cups cooked cannellini beans, or 1 (15-ounce) can cannellini beans, rinsed
4 teaspoons freshly squeezed lemon juice
Sea salt
2 tablespoons extra-virgin olive oil
1 yellow onion, finely diced
2 cloves garlic, minced
2 large carrots, peeled and finely diced
4 stalks celery, finely chopped
2 teaspoons chopped fresh oregano, or ½ teaspoon dried oregano
¼ teaspoon freshly ground pepper
1 zucchini, finely chopped
1 (14.5-ounce) can diced tomatoes, drained and juice reserved
6 cups Old-Fashioned Chicken Stock, Magic Mineral Broth, or Nourishing Bone Broth
1 teaspoon lemon zest
2 cups tightly packed baby arugula
3 tablespoons finely chopped fresh flat-leaf parsley
3 tablespoons finely chopped fresh basil (see Variation)
In a bowl, stir together the beans, 2 teaspoons of the lemon juice, and a pinch of salt. Set aside.
In a soup pot, heat the olive oil over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the garlic, carrots, celery, oregano, pepper, and ¼ teaspoon salt, and sauté for 4 minutes more. Pour in the reserved tomato juice and ½ cup of the stock to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Stir in the zucchini, tomatoes, and beans, the remaining 5½ cups of stock, and ¼ teaspoon salt. Bring to a boil over medium heat, then decrease the heat and simmer until the vegetables are tender. Stir the remaining 2 teaspoons of lemon juice and the lemon zest, arugula, parsley, basil, and another ¼ teaspoon salt. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
variation: Basil is in season from mid to late summer. In the winter, replace the basil with 1 teaspoon fresh rosemary, 2 teaspoons fresh sage, and 2 tablespoons fresh parsley.
mulligatawny
makes 6 servings | prep time: 15 minutes | cook time: 30 minutes
Indian for “pepper water,” mulligatawny was appropriated and popularized by eighteenth-century British colonialists who brought it back to the Empire. It quickly became a taste sensation, spreading as far as Australia. Like dal, there are dozens of mulligatawny variations, most of which use peppers, cream, and curry powder. In my take, the creaminess comes from coconut milk, and the black pepper and curry add a kick to veggies, which include onion, celery, chickpeas, and chard. This is the kind of mulligatawny you’d find while wandering the East End of London, where all the best Indian restaurants reside.
2 tablespoons extra-virgin olive oil, ghee, or coconut oil
1 yellow onion, diced
2 stalks celery, chopped
Sea salt
1 bunch Swiss chard, leaves and stems separated and chopped
4 cloves garlic, chopped
1 tablespoon minced fresh ginger
1½ teaspoons curry powder
½ teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained and juice reserved
4 cups Magic Mineral Broth or Chicken Magic Mineral Broth
1 (15-ounce) can chickpeas, rinsed
Spritz of lime juice, plus more if needed
1 (15-ounce) can coconut milk
Heat the olive oil in a soup pot over medium heat, then add the onion, celery, and a pinch of salt and sauté until golden, about 6 minutes. Add the chard stems and sauté another 3 minutes. Stir in the garlic, ginger, curry powder, turmeric, cumin, and pepper and cook for 30 seconds. Pour in the reserved tomato juice and ¼ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Spritz the chickpeas with the lime juice, add a pinch of salt, and stir, then add to the pot. Stir in the tomatoes and coconut milk and the remaining 3¾ cups of broth and bring to a boil over medium-high heat. Decrease the heat to medium, cover, and simmer for 10 minutes. Stir in the chard leaves and cook just until wilted, about 2 minutes more. Taste; you may want to add a pinch of salt or a spritz of lime juice. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
nana’s chicken soup with zucchini noodles
makes 6 servings | prep time: 20 minutes | cook time: 25 minutes
Some things are reflexive. Feeling yucky but hungry? Ninety-nine times out of one hundred, chicken soup fits the bill. Science has shown that chicken soup clears sinuses, but really did we need the PhDs to tell us what grandmothers have known since time immemorial? “Drink this and you’ll feel better,” was what my nana used to say, and boy was she right. I’ve honored her recipe here in all ways but one: instead of using old-fashioned egg noodles, I’ve taken a handheld spiralizer and run a zucchini through it. When you put these zucchini noodles in at the end of the simmering time, they have an al dente texture. It really completes the soup, and it will help you feel right as rain.
2 tablespoons extra-virgin olive oil
1 yellow onion, finely diced
2 large carrots, peeled and cut into rounds
4 stalks celery, sliced into ½-inch chunks
Sea salt
6 cups Old-Fashioned Chicken Stock
2 cups cooked and thinly sliced organic chicken (see Cook’s Note)
1 zucchini, peeled and spiralized or cut into thin noodles (see Cook’s Note)
1 teaspoon lemon zest
2 teaspoons freshly squeezed lemon juice
2 tablespoons finely chopped fresh flat-leaf parsley or dill, for garnish
Heat the olive oil in a soup pot over medium heat, then add the onion, carrots, celery, and ¼ teaspoon salt and sauté until golden, about 8 minutes. Pour in ½ cup of the stock to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of stock, bring to a boil over medium heat, then decrease the heat and simmer until the vegetables are tender, about 10 minutes. Stir in the chicken, zucchini noodles, lemon zest, and lemon juice and cook for 2 minutes more. Serve garnished with the parsley, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: Only put in the amount of zucchini noodles you will eat at the time. Letting them sit in the soup and reheating will turn them into mush, just like regular noodles. Refrigerate leftover, uncooked zucchini noodles in a separate airtight container. Add them to the soup when you reheat the leftovers.
salmon coconut chowder
makes 6 servings | prep time: 15 minutes | cook time: 15 minutes
This soup goes to show that if you have broth in the freezer, you can make almost anything. A quick glance showed that I had a stash of Thai Coconut Broth waiting for a dance partner. That turned out to be salmon, as the coconut broth makes an ideal poaching liquid. Poaching is nothing more than gentle cooking in liquid. Gentle is the key word: if the broth were at rolling boil, the salmon would fall apart. Instead, by cooking at just below the boiling point (the surface of the water should be barely quivering), the coconut broth infuses its flavors into the fish while cooking it all the way through. The veggies go in at the end so they’re tender but not overcooked. It’s a lovely chowdah.
1½ pounds wild salmon fillet, pin bones removed, cut into 1-inch cubes
Sea salt
1 tablespoon coconut oil or grapeseed oil
1 yellow onion, diced
2 cloves garlic, minced
1 tablespoon finely chopped fresh ginger
4 cups Thai Coconut Broth
1 (15-ounce) can coconut milk
1 small red bell pepper, diced
¼ pound of broccoli, cut into florets
2 tablespoons plus 1 teaspoon freshly squeezed lime juice
¼ teaspoon dark maple syrup
2 scallions, white and green parts, thinly sliced on the diagonal, for garnish
2 tablespoons chopped fresh cilantro, for garnish
Season the salmon with ½ teaspoon salt.
Heat the oil in a soup pot over medium-high heat, then add the onion and a pinch of salt and sauté until translucent, about 3 minutes. Stir in the garlic and ginger and cook for 30 seconds. Add the broth and coconut milk and bring to a gentle boil. Decrease the heat to medium, slide the salmon cubes into the broth, and simmer for 3 minutes. Add the bell pepper and broccoli and cook for 3 minutes more, or until the vegetables are just tender. Stir in the lime juice, maple syrup, and ½ teaspoon salt. Serve garnished with the scallions and cilantro, or store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
smoky split pea soup
makes 6 servings | prep time: 15 minutes | cook time: 1 hour
Split pea was a soup staple in my house growing up. My mom used to add ham hocks to the split peas to create that smoky flavor. My version foregoes the meat and includes smoked paprika to mimic the flavor of the ham. I also blend the soup, which reduces the natural chalkiness of the split peas and creates a velvety texture.
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 yellow onion, finely diced
Sea salt
2 carrots, peeled and finely diced
2 stalks celery, finely diced
¼ teaspoon dried thyme
¼ teaspoon smoked paprika
Freshly ground black pepper
2 cloves garlic, minced
2 cups dried green split peas, rinsed well
8 cups Magic Mineral Broth
2 teaspoons freshly squeezed lemon juice, plus more if needed
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until golden, about 8 minutes. Add the carrots, celery, thyme, paprika, ¼ teaspoon salt, and ⅛ teaspoon pepper and sauté for about 8 minutes, or just until golden. Stir in the garlic and split peas, then pour in ½ cup of the broth, stirring to deglaze the pot, and cook until the liquid is reduced by half.
Add the remaining 7½ cups of broth, increase the heat to high, and bring to a boil. Decrease the heat to low and simmer, stirring occasionally, until the split peas are tender, about 40 minutes.
Ladle 2 cups of the soup into a blender and process for 1 minute, until velvety smooth. Stir the blended mixture back into to the soup and cook just until heated through. Stir in the lemon juice, ¼ teaspoon salt, and a few grinds of pepper. Taste; you may want to add a spritz of lemon juice or a pinch of salt. Serve garnished with a drizzle of olive oil, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
african sweet potato and peanut soup
makes 6 servings | prep time: 15 minutes | cook time: 30 minutes
At first glance the main ingredients in this recipe may seem like a totally random (and somewhat odd) combo, but it’s actually a classic Ethiopian soup. It will have your taste buds rockin’ and rollin’ thanks to berbere, an Ethiopian spice mix. Traditional berbere has about thirteen(!) spices; I shortened that down to a more manageable number of spices, but you’ll still get that spicy-sweet-hot tension. The sweet potato here is like the grand marshal of the parade, pulling all those spices and veggies into cohesion to provide a sensational experience.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced
Sea salt
1 small red bell pepper, diced
2 cloves garlic, minced
2 teaspoons finely grated fresh ginger
½ teaspoon ground allspice
½ teaspoon ground cinnamon
½ teaspoon sweet paprika
⅛ teaspoon cayenne pepper
1 (14.5-ounce) can diced tomatoes
3 tablespoons smooth peanut butter
6 cups Magic Mineral Broth
2 pounds garnet yams (sweet potatoes), peeled and cut into ½-inch cubes
1 tablespoon freshly squeeezed lime juice, plus more if needed
1 small bunch fresh cilantro, chopped, for garnish
½ cup chopped peanuts, for garnish
Heat the olive oil in a large soup pot over medium-high heat, then add the onion and a pinch of salt and sauté until translucent, about 6 minutes. Add the bell pepper, garlic, ginger, allspice, cinnamon, paprika, and cayenne and sauté for 1 minute more. Stir in the tomatoes with their juice and the peanut butter. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Stir in the sweet potatoes, ½ teaspoon sea salt, and the remaining 5½ cups of broth. Bring to a boil, then decrease the heat to medium, cover, and simmer for 15 minutes, or until the sweet potatoes are tender.
Ladle 3 cups of the soup into a blender and process for 1 minute, or until velvety smooth. Stir the blended mixture back into the soup and cook over low heat just until heated through. Stir in the lime juice. Taste; you may want to add a generous pinch of salt or a bit more lime juice. Serve garnished with the cilantro and peanuts, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
shiro miso soup with daikon noodles
makes 6 servings | prep time: 10 minutes | cook time: 15 minutes
Miso, which is made by fermenting soybeans, often in combination with various grains, is one of the world’s healthiest foods and dates back to seventh-century Japan. There are many kinds of miso, differentiated by color, which in turn is dependent upon fermentation time. Shiro miso is white or yellow and has a lighter flavor and lower salt content than reddish or dark brown miso. Shiro miso also utilizes rice, rather than barley, making it gluten-free. It’s not unusual for the Japanese to start their day with a bowl of miso soup, and given their long-lived nature, it’s hard to argue with that practice.
2 tablespoons extra-virgin olive oil
1 carrot, diced small
12 fresh shiitake mushrooms, sliced
4 scallions, thinly sliced, with the dark green parts set aside
6 cups Magic Mineral Broth
1 tablespoon white miso
½ teaspoon freshly squeezed lime juice or rice vinegar
2 cups lightly packed baby spinach
1 (10-inch) daikon, peeled and spiralized or cut into noodles
Heat the olive oil in a soup pot over medium heat, then add the carrot and shiitakes and sauté until they just begin to turn brown, about 3 minutes. Add the white and light green parts of the scallions and a pinch of salt and sauté until the carrot is just tender, about 8 minutes. Add 5½ cups of the broth and bring to a low simmer. Dissolve the miso in the remaining ½ cup broth, then stir it into the soup, along with the lime juice. Stir in the spinach and remove from heat.
Divide the daikon noodles among 4 bowls and ladle in the hot broth. Garnish each bowl with the scallion tops and serve immediately, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
tom yum gai
makes 6 servings | prep time: 15 minutes | cook time: 20 minutes
If you were to translate the name of this soup literally from the Thai, it works out to “boiled spicy and sour salad with chicken.” Trust me, it tastes out-of-this-world good. My version of this Thai and Vietnamese staple includes lemongrass, kaffir lime leaves (the bay leaf of Thailand), and coconut milk in the broth, as well as ginger and chili paste. This is a hearty soup that will leave you feeling as though you’ve had a meal. Nutritionally, it’s full of anti-inflammatory ingredients, most notably the ginger and coconut milk.
1 teaspoon Thai red chili paste
1 tablespoon coconut palm sugar
1 teaspoon grated fresh ginger
4 cups Thai Coconut Broth
1 tablespoon fish sauce, plus more if needed
2 tablespoons freshly squeezed lime juice, plus more if needed
½ yellow onion, thinly sliced
12 fresh shiitake mushrooms, thinly sliced
2 cups cooked and shredded organic chicken (see Cook’s Note), peeled and deveined shrimp, or cubed tofu
2 tablespoons chopped fresh cilantro, for garnish
In a soup pot over medium heat, toast the chili paste, sugar, and ginger for 1 minute, stirring to combine. Add the broth, fish sauce, and lime juice and bring to a boil, then cover and simmer for 5 minutes. Stir in the onion, mushrooms, and chicken, cover, and cook for 10 minutes more. Taste; you may want to add another splash of fish sauce or lime juice. Serve garnished with the cilantro, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
julie’s hungarian sweet-and-sour cabbage soup
makes 6 servings | prep time: 15 minutes | cook time: 45 minutes
Here’s a big shout-out to my soup sister, Julie Burford, for creating an insanely good brew. Cabbage soups have been a staple of Eastern European cooking since way back when, and if you’re in my age bracket, you remember cabbage soup diets being all the rage back in the seventies and eighties. I’m not saying you should have this soup seven days in a row (though you could), but even one hit is enough to supercharge your system. Cabbage is a top detoxifying cruciferous vegetable, and Julie has really amped up the taste by creating a sweet-and-sour profile with coconut palm sugar (or maple syrup) playing off apple cider vinegar. Wow!
1 pound red cabbage, quartered
2 tablespoons extra-virgin olive oil
1 yellow onion, finely diced
Sea salt
1 unpeeled crisp red apple, coarsely grated
1 teaspoon caraway seeds
Freshly ground black pepper
2 tablespoons apple cider vinegar
1 tablespoon coconut palm sugar or dark maple syrup
6 cups Magic Mineral Broth, Pastured Beef Bone Broth, or Nourishing Bone Broth
2 tablespoons full-fat plain yogurt, for garnish
Shred the cabbage in a food processor or slice it thinly with a knife.
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 6 minutes. Add the cabbage and ¼ teaspoon salt and sauté for another 5 minutes. Add the apple, caraway seeds, ½ teaspoon black pepper, and ¼ teaspoon salt and sauté for 1 minute more. Add the vinegar, sugar, and ½ cup of broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of broth, decrease the heat to low, cover, and simmer for 30 to 35 minutes, or until tender. Taste; you may want to add a pinch of salt or a few grinds of pepper. To serve, ladle the soup into bowls and garnish each with a teaspoon of yogurt or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
very gingery and garlicky chicken soup
makes 6 servings | prep time: 20 minutes | cook time: 30 minutes
Sometimes I feel more like a mad scientist than a cook. That’s what soup-making and a pantry full of ingredients can do to you. I’ve noted that soups lend themselves to experimentation because they’re such a forgiving milieu, and here I’ve created a hybrid of chicken soup and miso soup. Miso has that elusive taste known as umami (pronounced “OOH-mommy”), which lends heft to the brew. The miso matches well with the garlic, ginger, and shiitake mushrooms (another source of umami). And because the miso goes in at the end, when the soup is already hot, its probiotics are preserved. That’s great news for your digestion.
2 tablespoons extra-virgin olive oil
1 yellow onion, finely diced
6 fresh shiitake mushrooms, stemmed and sliced
2 carrots, peeled and finely diced
4 stalks celery, finely chopped
Sea salt
4 cloves garlic, minced
1 tablespoon finely chopped fresh ginger
2 teaspoons freshly grated turmeric, or ½ teaspoon ground turmeric
6 cups Old-Fashioned Chicken Stock or Magic Mineral Broth
1½ cups cooked and cubed organic chicken breast (see Cook’s Note)
1 tablespoon white miso
2 teaspoons freshly squeezed lemon juice
2 scallions, white and green parts, sliced diagonally
2 cups loosely packed watercress or baby spinach
Heat the olive oil in a soup pot over medium heat, then add the onion, mushrooms, carrots, celery, and ¼ teaspoon salt and sauté just until golden, about 8 minutes. Stir in the garlic, ginger, and turmeric and cook for another minute. Pour in ½ cup of the stock to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of stock, bring to a boil over medium heat, then decrease the heat to low, cover, and simmer for 20 minutes. Add the chicken. Ladle ¼ cup of the hot broth into a small bowl, add the miso, and stir with a fork until the miso is dissolved. Stir the mixture back into the soup. Stir in the lemon juice and scallions. To serve, distribute the watercress among six bowls and ladle in the soup. Or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
provençal lentil soup
makes 6 servings | prep time: 15 minutes | cook time: 35 minutes
This soup proves that French fare can be light and not laden with cream. Herbes de Provence is a mixture of herbs traditionally gathered from the southeastern French countryside. It includes marjoram, rosemary, oregano, and thyme, with lavender sometimes thrown in. To me, thyme is the noteworthy ingredient; when dried it retains its flavor better than many herbs, and its oils are renowned for having antimicrobial and antibacterial properties. Another nutritional superstar in this recipe is the lentils, whose high fiber content is great for stabilizing blood sugar. Lentils also create a hearty mouth sensation, leaving you feeling as though you’ve just eaten a nice, satiating meal.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced small
Sea salt
2 carrots, peeled and diced small
2 stalks celery, diced small
2 cloves garlic, minced
1½ teaspoons herbes de Provence (see Cook’s Note)
¼ teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained
1 cup dried French green lentils, rinsed well
6 cups Magic Mineral Broth
1 bay leaf
Freshly squeezed lemon juice (optional)
3 cups tightly packed baby spinach
2 tablespoons Many Herb Drizzle, for garnish
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrots, celery, and ½ teaspoon salt and sauté until all of the vegetables are tender and turning golden brown, about 8 minutes. Add the garlic and sauté for about 30 seconds, then stir in the herbes de Provence, pepper, and ¼ teaspoon salt.
Stir in the tomatoes and lentils, then add the broth and bay leaf. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 25 minutes. Taste; you may want to add a spritz of lemon juice or up to ½ teaspoon salt. To serve, divide the spinach among six bowls, ladle the soup over the spinach, and top with the drizzle. Or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: If you don’t have herbes de Provence in your spice cabinet, substitute ½ teaspoon dried thyme, ¼ teaspoon dried oregano, ¼ teaspoon dried rosemary, and ½ teaspoon ground fennel seed.
simplest chicken pho
makes 6 servings | prep time: 15 minutes | cook time: 25 minutes
The traditional Vietnamese soup pho (pronounced “fuh”) is a mixture of Chinese and French cuisines. Pho can take a long time to cook, but I’ve come up with a shortcut. Here you take out your cheesecloth, put in spices including coriander seeds and peppercorns, and add cut-up ginger and onion. Then you tie the cheesecloth like a hobo sack to the corner of the pot and delight as the aromatics infuse into the pot. In 20 minutes you have pho broth, into which you place the rice noodles. Finish the pho with a garnish of thinly sliced jalapeños, mung bean sprouts, Thai basil, and mint, and you’ve got an incredibly nourishing dish that’s exploding with flavor.
broth
1 (4-inch) piece fresh ginger, unpeeled and sliced
2 teaspoons coriander seeds, toasted in a dry skillet for about 30 seconds, until fragrant
2 whole cloves
1 teaspoon black peppercorns
1 small yellow onion, halved
2 quarts Old-Fashioned Chicken Stock
1 teaspoon sea salt
1 tablespoon plus 1 teaspoon coconut palm sugar
1 tablespoon plus 2 teaspoons fish sauce, plus more if needed
bowls
1 pound thin rice noodles (see Variation)
1½ cups cooked and shredded organic chicken (see Cook’s Note)
4 scallions, green part only, thinly sliced
¼ cup chopped fresh cilantro
garnishes
2 cups mung bean sprouts
12 sprigs fresh mint
12 sprigs fresh Thai basil
1 jalapeño pepper, seeded and thinly sliced
2 limes, cut into wedges
Wrap the ginger, coriander seeds, cloves, peppercorns, and onion in an 11 by 16-inch piece of cheesecloth. Tie the cheesecloth with butcher’s twine, leaving a few extra inches to secure the pouch to the pot. In a soup pot, combine the stock, salt, sugar, and fish sauce. Secure the herb pouch to the soup pot, making sure it’s completely submerged in the stock, and bring it to a boil over medium-high heat. Decrease the heat to medium-low, cover, and simmer for 20 minutes. Remove and discard the spice bag. Taste; you may want to add a bit more fish sauce.
Meanwhile, in a large bowl, soak the rice noodles in warm water until softened, about 10 minutes. Bring a large saucepan of salted water to a boil, add the noodles, and cook for 3 minutes, or just until tender. Drain well.
To assemble, divide the noodles and chicken among 6 bowls, ladle in broth to cover, and top with the scallions and cilantro. Serve with a plate of the bean sprouts, mint, basil, jalapeño, and lime wedges alongside. Or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: Play with the timing on the noodles. If you cook them until al dente, they will finish cooking in the hot broth.
variation: If you don’t want to use rice noodles, try spiralized zucchini or daikon noodles instead.
clean-out-the-fridge soup
makes 6 servings | prep time: 15 minutes | cook time: 40 minutes
I came up with this soup by polling my friends and neighbors to see what they had sitting in their fridges. The whole point is that veggies no longer in their prime are still perfect for a hearty vegetable soup. Here the culinary color wheel came up with orange (carrots and sweet potato), tan (parsnip), and green (kale, although you could use chard or spinach). Throw in a can of tomatoes and a tablespoon of tomato paste from the pantry, along with some quinoa and spices, and you have a scrumptious soup.
3 tablespoons extra-virgin olive oil
1 yellow onion, diced
Sea salt
2 carrots, peeled and diced
2 stalks celery, diced
2 parsnips, peeled and diced
1 sweet potato, peeled and cut into ¼-inch cubes
2 cloves garlic, minced
½ teaspoon dried thyme
½ teaspoon dried oregano
⅛ teaspoon red pepper flakes
6 cups Magic Mineral Broth, Pastured Beef Bone Broth, or Nourishing Bone Broth
1 tablespoon tomato paste
1 (14.5-ounce) can diced tomatoes
1 bay leaf
1 cup cooked quinoa
1 small bunch kale, Swiss chard, or spinach, chopped into bite-size pieces
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrots, celery, parsnips, sweet potato, and ¼ teaspoon salt and sauté until all of the vegetables are tender and turning deep golden brown, about 12 minutes. Add the garlic and sauté for about 30 seconds, then stir in the thyme, oregano, red pepper flakes, and ½ teaspoon salt. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Stir in the tomato paste, tomatoes, bay leaf, and the remaining 5½ cups of broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the vegetables are tender, about 15 minutes. Stir in the quinoa and kale and cook for 3 minutes, or until the kale is just tender. Taste; you may want to add another generous pinch of salt. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
triple mushroom soup
makes 6 servings | prep time: 20 minutes | cook time: 35 minutes
This is my shout-out to umami (pronounced “OOH-mommy”). Umami is that hard-to-explain rich, savory taste that certain foods produce. Here, there’s umami everywhere you look. The mushrooms, tomato paste, and tamari are full of umami. So is the bone broth. Hearty doesn’t even begin to describe this soup, which is rounded out with onion, black pepper, parsley, thyme, and a tiny hit of lemon juice. This is one of those soups where you dive in and don’t come up for air until you’re done.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced small
1 pound crimini mushrooms, stemmed and coarsely chopped (see Cook’s Note)
4 ounces shiitake mushrooms, stemmed and coarsely chopped
4 ounces oyster mushrooms, stemmed and coarsely chopped
Sea salt
2 stalks celery, diced
1 carrot, diced
¼ teaspoon freshly ground black pepper
2 cloves garlic, minced
2 teaspoons fresh thyme, or ½ teaspoon dried thyme
2 tablespoons tamari
1½ tablespoons tomato paste
6 cups Nourishing Bone Broth or Pastured Beef Bone Broth
1 teaspoon freshly squeezed lemon juice, plus more if needed
2 tablespoons chopped fresh flat-leaf parsley, for garnish
Heat the olive oil in a soup pot over medium heat, then add the onion, mushrooms, and a pinch of salt and sauté until golden brown and caramelized, about 20 minutes. Add the celery, carrot, pepper, and ½ teaspoon salt and sauté for another 6 minutes. Stir in the garlic and thyme and cook until fragrant, about 1 minute. Stir in the tamari, tomato paste, and ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of broth and ¼ teaspoon salt. Bring to a boil over medium heat, then stir in the lemon juice. Taste; you may want to add another generous pinch of salt or a bit more lemon juice. Serve garnished with the parsley, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: To shorten your prep time, place all of the mushrooms in a food processor and pulse a few times until coarsely chopped. Don’t overprocess or you’ll end up with mushroom mush.
mini meatballs in broth
makes 6 servings | prep time: 15 minutes | cook time: 15 minutes
A simple bowl of broth hosts these mini meatballs, which are closer to the Latin-American version known as albondigas. The meatball mixture comes together quickly, and the best part—no rolling! All you need is a melon baller or a tablespoon. They’re so small and delicate the hot broth will cook them in minutes. Sometimes it’s the simplest soups that grab our imaginations and our taste buds. These meatballs are also lovely in Very Gingery Garlicky Chicken Soup, Clean-Out-the-Fridge Soup, Nana’s Chicken Soup with Zucchini Noodles, Herby Tuscan Bean and Vegetable Soup and Latin American Chicken Soup with Greens.
1 organic egg, beaten
1/3 cup cooked basmati or jasmine rice
¼ cup finely chopped fresh parsley or basil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
2 teaspoons minced garlic
1 teaspoon crushed fennel seeds
½ teaspoon sea salt
¼ teaspoon red pepper flakes
1 pound organic ground dark-meat chicken or turkey
8 cups Old-Fashioned Chicken Stock, Chicken Magic Mineral Broth, or Magic Mineral Broth
2 tablespoons finely chopped parsley (garnish)
To make the meatballs place the egg, rice, parsley, thyme, oregano, garlic, fennel seeds, salt, and red pepper flakes in a bowl and stir to combine. Add the chicken, and mix with your hands or a spatula until just combined (see Cook’s Note).
In a soup pot, heat the broth over medium-high heat. When the broth reaches a slow boil, use a melon baller or tablespoon to scoop out balls of the chicken mixture and gently lower them into the pot. Cover and simmer for 10 minutes, or until the meatballs are cooked all the way through. Serve garnished with the parsley, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
cook’s note: When it comes to making meatballs, it’s best to use a gentle touch. In this recipe, all the other ingredients are first mixed together in a bowl. That way, all you have to do is lightly work in the meat and—voilà!—you’ll have meatballs that cook up light and fluffy.
variation: For a change of flavor, swap out the thyme, oregano, and fennel for a tablespoon of freshly grated ginger.
cauliflower korma soup
makes 6 servings | prep time: 15 minutes | cook time: 30 minutes
This is my riff on korma, a traditional Turkish and Persian side dish. Korma means “to braise,” and cauliflower is the ideal braising vegetable. It stands up to the simmering liquid, soaking in all the aromatics without breaking apart. Normally kormas are thick and creamy, but here I’ve forgone the cream without losing any of the irresistible signature spiciness. Kormas demand coriander and cumin, and here I’ve doubled up on the cumin, using both the seeds and the ground version. Kormas can be mild or fiery. This is a one-alarmer.
2 tablespoons extra-virgin olive oil
1 yellow onion, diced small
Sea salt
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 teaspoon cumin seeds
1 (2-pound) head cauliflower, chopped into bite-size florets
1 sweet potato, peeled and diced
1 teaspoon ground coriander
½ heaping teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
⅛ teaspoon red pepper flakes
1 (14.5-ounce) can diced tomatoes, drained and juice reserved
6 cups Magic Mineral Broth
½ teaspoon freshly squeezed lemon juice
2 tablespoons chopped fresh cilantro, for garnish
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and cook until translucent and slightly golden, about 6 minutes. Stir in the ginger, garlic, and cumin seeds and cook for another 30 seconds. Add the cauliflower, sweet potato, coriander, turmeric, ground cumin, black pepper, red pepper flakes, and ½ teaspoon salt, stirring until coated. Add the reserved tomato juice and ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the bottom, and cook until the liquid is reduced by half.
Add the remaining 5½ cups of broth and bring to a boil. Decrease the heat to medium-low and simmer until the vegetables are tender, about 20 minutes. Stir in the lemon juice and ½ teaspoon salt. Serve garnished with the cilantro, or store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
mediterranean fish soup
makes 4 servings | prep time: 15 minutes | cook time: 20 minutes
If you want to emulate a group of long-lived people, look no further than those who subsist on a Mediterranean diet. Here’s a staple of that diet: a simple yet hearty fish soup. It’s easy because all you do is poach the fish in the aromatic broth for 4 minutes, and it’s ready to go. Any white fish will do, be it halibut, black cod, or bass. The fish pairs with shrimp and provides a blast of protein and energizing vitamin B12. Poaching keeps the fish nice and moist, and the herb drizzle is a delicious finishing touch.
2 teaspoons extra-virgin olive oil
1 onion, diced
1 fennel bulb, diced
Sea salt
2 cloves garlic, minced
⅛ teaspoon red pepper flakes
1 (14½-ounce) can diced tomatoes
3 cups Magic Mineral Broth or Old-Fashioned Chicken Stock
1 pound white-fleshed fish, such as halibut, black cod, or bass, cut into 2-inch pieces
1 pound large shrimp, peeled and deveined
1 teaspoon lemon zest
¼ teaspoon freshly ground black pepper
1 tablespoon chopped fresh parsley
¼ cup Many Herb Drizzle (optional), for garnish
Heat the olive oil in a soup pot over medium-high heat, then add the onion, fennel, and ¼ teaspoon salt and sauté until the vegetables begin to soften, 3 to 5 minutes. Stir in the garlic and red pepper flakes and sauté for 30 seconds more. Stir in the tomatoes with their juice and ¼ teaspoon salt to deglaze the pot, stirring to loosen any bits stuck to the bottom.
Add the broth and bring to a boil. Decrease the heat to low, cover, and simmer until the vegetables are just tender, about 8 minutes. Gently stir in the fish and shrimp and simmer until the seafood is tender and cooked through (it should be just opaque), about 4 minutes. Stir in the lemon zest, black pepper, and parsley. Taste; you may want to add a pinch or two of salt. Serve garnished with the herb drizzle, or store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.
