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Category: Soup & Stew

Borscht Soup (Vegetarian, Gluten-Free, Paleo)
Made with nutritious beets, cabbage and root vegetables, my Ukrainian borscht soup recipe (also known as borsh, borsht, or борщ) is perfect as a dinner meal or hot lunch. Serve with a dollop with sour cream, dairy-free alternative or without. This is gluten-free, vegetarian, vegan, paleo, and Whole30-friendly.

What Is Borscht?

If I had to name one dish that best represents Ukrainian cuisine it would have to be borscht.

It’s a hearty, hot soup made with beetroot, which gives it a gorgeous burgundy red colour and sweetness. This tasty soup can be made any time of the year but it’s particularly good in autumn and winter when all of the ingredients are in peak season.

Borscht is also eaten in many other parts of eastern Europe and there are many cultural variations.

What Are The Main Borscht Ingredients?

In its whole form, borscht is a vegetable soup as it features cabbage, carrots, onions, garlic, potatoes, tomatoes and beets. But, if you had to pick the key ingredient for borscht, it’s beets. Don’t have beetroot? Can’t make borscht! They are what gives borscht its beautiful colour and sweet flavour.

Depending on location, borscht recipes include a variety of other vegetables, spices and condiments served at the table. My recipe is based on the flavours and textures I remember from my childhood when I ate borscht a couple of times a week. I talk about a few borscht variations below.

Love beets? Check out more recipes using this nutritious veggie here.

Borscht Soup Nutrition

This Ukrainian borscht recipe is vegetarian and vegan-friendly so I am only using vegetables and veggie stock. Many traditional recipes also used beef stock or broth and some tender braised beef pieces and bones. As you can imagine, even the simple vegetarian borscht version is super nutritious with lots of vitamins and fibre.

As a veggie soup, this version is lacking in Vitamins D and B12. Add mushrooms or/and red meat for vitamin D; B12 can be added with red meat or other meat or you can serve some nutritional yeast as a sprinkle on top. These are just small nutritional boosts, of course, and won’t fill in the gap completely.

For extra protein, you can add whatever fits your diet: meat or chicken, beans or legumes etc.

If you can tolerate a little dairy, a dollop of sour cream on top is very traditional (and tasty) but you can easily go without or even try a little coconut cream or coconut yoghurt instead. You can find all my vegetarian recipes here.

How To Make Borscht Soup

Borscht is easily made on the stove but can also be cooked in a crockpot slow cooker or the Instant Pot.

Start by preparing all of the vegetables as this is what makes the most effort. You can use a food processor to help you grate and chop all of the veggies. I like to start cooking simultaneously as the veggies don’t all go in at the same time.

Prepare onions, garlic, beets, celery and carrots first and cabbage and potatoes last. The idea is to saute all the veggies first, then add the seasoning, spices, tomato paste and vinegar (essential as borscht needs some acidity) and stock. Once all ingredients are in, bring everything to a boil and then simmer gently for half an hour until potatoes are soft.

Important: take the soup off the heat and then add the fresh dill, cover with a lid and let it sit for 10 minutes to set.

Note, the soup’s flavours will develop even further the next day so make sure to leave some leftovers.

Can I Use Pickled Beets ?

Actually, yes! Some traditional Ukrainian recipes call for pickled beets rather than fresh (also because you couldn’t always get fresh vegetables). If you’re using pickled beets, make sure to omit the vinegar as they will add the tang that is essential in this soup. I like using raw beets as they are more nutritious in my opinion.

Can I Freeze Borscht?

Yes, this soup is great for freezing and should last for up to 3 months. As it’s vegetarian and vegan borscht, it will also keep well in the fridge (for up to 5-6 days). Reheat well before serving.

Borscht Variations

Ah! There are hundreds of variations of this delicious beet soup. Every household has its family recipe that gets passed down through generations. Some differences are based on location and you will find some differences in Russian borscht, Polish borscht and the Ukrainian classic. Here are some famous versions:

Ukrainian borscht is often made with green peppers and white beans. Adding peppers and/or beans to borscht is quite common and makes for a heartier meal. Many people will also add beef or cook the stock with meat bones. Mushrooms are also often added to the Ukrainian borscht. While the Russian borscht is usually beets, cabbage and potatoes (and some carrots).

Pureed borscht is another way you can serve this gorgeous soup. Simply add all ingredients to a blender and whiz it all up. This version can also be served cold in summer.

Polish borscht (barszcz) is made with beets, carrots, garlic and onion but might not have cabbage and potatoes. Again, this will vary from family to family.

More Ukrainian Recipes
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Borscht soup is a dish that best represents Ukrainian cuisine. It’s a hearty, hot soup made with beetroot, which gives it a gorgeous red colour and sweetness. It’s nutritious and healthy and is suitable to vegan, paleo, Whole30 and gluten-free diets.

Heat olive oil in a large saucepan over medium-high heat. Add the chopped onions and celery and sauté on medium heat for 3-4 minutes. Prepare the rest of the vegetables in the meantime.

Add the grated carrots, beetroot, garlic and 1 teaspoon of salt. Stir and sauté together for 2-3 more minutes.

Add the potatoes, cabbage, and the rest of the ingredients, including the stock. Stir through and heat the heat up to bring to a boil.

Once boiling, turn the heat to low and cook, covered, for 25 minutes. Turn the heat off and taste for salt. Depending on the stock used, you might need to add another pinch of salt. The soup should taste a little sweet but still savoury with a little acidity from the vinegar. Potatoes should be nice and soft.

Sprinkle a couple of tablespoons of chopped fresh dill and let the borscht rest, with the lid on, for about 10 minutes before serving. I always add a dollop of sour cream when serving, which is then mixed through the soup when eating. You can easily leave the cream out, but it is the traditional way to eat borscht and it rounds out the flavours very nicely.

White potatoes can be replaced with parsnips, swedes or sweet potatoes.
Nutritional breakdown is for soup only, not the sour cream or dairy-free cream on top.

Calories: 233kcal | Carbohydrates: 42g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1817mg | Potassium: 1052mg | Fiber: 8g | Sugar: 15g | Vitamin A: 3438IU | Vitamin C: 52mg | Calcium: 76mg | Iron: 2mg

Keywords: Side Dish, Vegan, Vegetarian, Soups, Beetroot Recipes, Borscht, Ukrainian Food
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February 20, 2026
Easy Chipotle Bean Chili Recipe
This vegetarian bean chili recipe is a cozy comfort food dream come true! Whether you cook it on the stovetop or in a slow cooker, it’s easy and mostly hands-off! I can’t wait for you to try it!

I am head over heels for this easy bean chili! It’s bursting with flavor, and I love how perfectly the beans turn out. You’ll start with dried beans, but no soaking is required! Just toss dried beans in a pot with all the delicious veggies and spices and let them work their magic. I love this with the dried beans, but tips for using canned are included below, or you can take a look at this vegetarian chili with canned black beans and quinoa.

This bean chili is pure comfort food, whether you make it on the stovetop or in a slow cooker (instructions for both are below!). Top it with all your favorite toppings! I love mine with guacamole, a sprinkle of shredded cheese, and a tangy kick from pickled onions or jalapeños.

Key Ingredients
- Beans: The star of our chili! You can use what you love. I usually combine black beans, kidney beans, and pinto beans. Since we simmer our chili for a while, there is no need to soak the beans. If you’d prefer to soak your beans, I’ve included tips for adjusting the recipe below.
- Veggies: This chili starts with an onion, mushroom, and garlic base. Towards the end of cooking, we stir in corn. Feel free to add more vegetables!
- Spices: Beans can take a lot of spice, so we are pretty generous with chili powder, cumin, and salt. When I have it on hand, I love ancho chili powder or this homemade chili powder.
- Chipotle Peppers in Adobe Sauce: These are usually sold in small 7-ounce cans. They are a flavor powerhouse! Chipotles are smoked dried jalapeños, and in this case, they are packed in adobo sauce, which is a tangy, slightly sweet, spicy sauce made with tomatoes, vinegar, and spices. They pack a punch, and I love them for it. Use as much or as little as you like. You can even add slowly and taste the chili to see if you need more.
- Tomatoes: I use crushed canned tomatoes, but diced or whole tomatoes are fine. You just need to crush them with a wooden spoon to break them apart as they cook.
How to Make Bean Chili

We pack lots of flavor into this chili, starting with a base of veggies and spices. I love onion and mushrooms for this recipe. The onions add sweetness, and the mushrooms give the chili a rich umami flavor. I use them a lot in vegetarian recipes, like in these lentil meatballs or this veggie burger. Mushrooms are a fantastic way to make something taste meaty and rich while keeping a plant-based dish.

Once the mushrooms and onions are cooked, we add crushed tomatoes and scrape the bottom of the pan to lift any bits stuck to the bottom (there’s lots of flavor there). Dried beans and some water go in next, and it’s hands-off cooking from there. The chili takes 2 ½ to 3 hours on the stove and 6 to 7 in a slow cooker.

For a faster version, use canned beans. By using canned or previously cooked beans, you can dramatically cut the cooking time to 30 minutes. See the recipe tips below for how to do it.

For more chili recipes, see our best homemade chili (made with beef), easy turkey chili, or this vegetarian chili (made with quinoa and black beans).
Easy Chipotle Bean Chili

PREP
15 mins

COOK
3 hr

TOTAL
3 hr 15 mins

This vegetarian bean chili is super flexible! You can use either dried or canned beans (see tips below for using canned beans). This recipe is written for cooking with dried beans on the stovetop, but you can easily make it in a slow cooker, too (see below for slow cooker instructions)! We use chipotle peppers in adobo sauce for a delicious smoky heat. You can find small cans of these in the international aisle of most grocery stores. Two peppers make a mild-to-medium chili. Add one or two more peppers for a spicier chili, or use some of the adobo sauce from the can.

6 Servings

You Will Need

Bean Chili

1 ½ tablespoons avocado oil

1 medium onion, finely chopped

4 ounces mushrooms, finely chopped

4 garlic cloves, minced

1 ½ tablespoons chili powder, try homemade chili powder

1 teaspoon ground cumin

1 teaspoon fine sea salt, plus more to taste

2 chipotle peppers in adobo sauce, finely minced, use more for a spicier chili

1 (28oz) can crushed tomatoes

1 ½ cups dried beans, see below for suggestions

4 cups water

1 cup frozen corn

1 teaspoon red wine vinegar

Serving

Lime wedges, mashed avocado, guacamole, sour cream, pickled jalapeños, chopped onion, cilantro, tortillas or tortilla chips

Directions

Stovetop Bean Chili

1Heat the oil in a heavy-bottom pot with a lid (we use our Dutch oven).

2Add the onion and mushrooms, then cook, stirring occasionally, until the onions are soft and translucent.

3Stir in the garlic, chipotles, chili powder, cumin, and salt. Cook for about a minute.

4Add the tomatoes and use a wooden spoon to scrape any bits stuck to the bottom of the pot.

5Rinse the beans with cool water, drain them, and then add them to the pot with the water. Bring the chili to a boil and cook for one minute. Reduce the heat to a low, gentle simmer then cover with a lid. Cook, stirring occasionally, for 2 ½ to 3 hours. If during cooking the chili seems day, add a little more water.

6When the chili is done, stir in the corn and red wine vinegar. Add additional salt if needed. Cook until the corn is warmed, about 5 minutes, then serve topped with your favorite chili toppings.

Slow Cooker Bean Chili

1Cook the onion, mushrooms, garlic, chipotles, spices, salt, and tomatoes, as shown in the stovetop method above. You can use a skillet instead of a heavy-bottomed pot.

2Scrape the onion-tomato mixture into a slow cooker. Rinse the beans with cool water, drain, and then add them to the slow cooker along with 3 ½ cups of water.

3Cook on HIGH for 6 to 7 hours. If the chili seems dry, add a little more water. Add the corn 20 minutes or so towards the end of cooking.

Adam and Joanne’s Tips

Storing: Leftover bean chili can be kept in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Dried beans: We usually use a mixture of beans when making this chili. Black beans and kidney beans are almost always included. Other varieties, like pinto beans, are great too. I’ve even used orca beans with great success. Since the beans cook for almost 3 hours, it’s unnecessary to soak them beforehand. If you want the beans to be very soft, you can always soak them overnight before cooking. Drain and rinse the soaked beans before adding to the chili. Expect the chili to take less time (1 ½ to 2 hours).

Using canned beans: You will need just less than 4 cups of cooked or canned beans (about three 15oz cans). You don’t need to add the water called for in the recipe above. Cook the onions, mushrooms, spices, and tomatoes as mentioned in the recipe. Add about 1/2 cup of water, bring everything to a low simmer, and cook for about 20 minutes. Add the canned/previously cooked beans, then cook for another 10 minutes. If the chili seems dry, add a little more water.

The nutrition facts provided below are estimates. We did not include any toppings in the calculations.

Nutrition Per Serving
Serving Size
1 1/2 cups (1 of 6 servings)
/
Calories
244
/
Protein
12 g
/
Carbohydrate
43 g
/
Dietary Fiber
14 g
/
Total Sugars
7 g
/
Total Fat
5 g
/
Saturated Fat
1 g
/
Cholesterol
0 mg
/
Sodium
841 mg

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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February 18, 2026
Slow Cooker Butternut Squash Soup
This Slow Cooker Butternut Squash Soup is loaded with flavor from garlic, ginger, coconut milk, and Thai Red Curry Paste! And this soup that can be vegan has only 17 net carbs per serving, so it’s not that huge of a splurge on carbs.

PIN Slow Cooker Butternut Squash Soup to make it later!

I love this Slow Cooker Butternut Squash Soup, and there’s a good reason why there are so many butternut squash soup recipes! I think it’s all about the way the slightly nutty flavor of butternut squash gets along well with so many other flavors.

In this butternut soup recipe, first the cubed squash cooks in the slow cooker in a little vegetable stock until it’s soft. Then it’s pureed and cooked a little longer with onion, garlic, ginger, Coconut milk, Thai Red Curry Paste, and peanut butter, with a tiny touch of fish sauce (or vegetarian fish sauce) and sweetener to complete the Thai flavor notes.

Even though I adore butternut squash, I haven’t used it in soup that much, but this soup is one I’ll be making over and over again. And my nephew and cooking assistant Jake is not really a winter squash fan, but he gobbled up the soup as well.

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

Will pre-cut butternut squash work for this soup?

I’m not normally a fan of the pre-cut butternut squash (and I even wrote a post about How to Peel and Cut Up a Butternut Squash.) But for this Slow Cooker Butternut Squash Soup, the pre-cut squash is fine and it will help get this into the slow cooker much more quickly.

Is this Butternut Squash Soup an authentic Thai Recipe?

I’m not claiming this soup is an authentic Thai recipe, but it does have lots of ingredients used in Thai cooking like garlic, ginger, red bell pepper, coconut milk, red Thai curry pasts, and fish sauce.

What if you don’t want cilantro in the Slow Cooker Butternut Squash Soup?

This soup is finished with fresh lime juice and chopped cilantro, which I think is just the right addition, but omit the cilantro or use thinly sliced green onion if you’re not a cilantro fan.

Can you make Slow Cooker Butternut Squash Soup a vegan recipe?

If you want a soup that’s vegan, just use vegan “fish sauce” for this recipe. You could also switch out the fish sauce for soy sauce if that’s easier.

How to Make Slow Cooker Butternut Squash Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Put 2 lbs. of butternut squash cubes into the slow cooker with 1 cup vegetable stock, season with salt and pepper, and cook on high for 2 hours, or until the squash is soft.
2. Use a food processor, blender, or IImmersion Blender (affiliate link)to puree the squash. (An immersion blender is by far the easiest; be careful with the hot squash if you use a food processor or blender.)
3. Heat the oil and saute the onion in a frying pan until it’s well browned. Add the minced garlic, ginger, and diced red bell pepper and cook about a minute more. (Bad blogger; forgot to take a photo of that!)
4. Then add the coconut milk, Thai Red Curry Paste, and peanut butter, and heat, stirring, just until the peanut butter and curry paste are dissolved into the coconut milk. Add the sweetener and fish sauce (affiliate link).
5. Stir the coconut milk mixture into the squash, turn the slow cooker to low, and cook about one hour.
6. Then stir in the chopped cilantro (or green onion) and lime juice and cook about 15 minutes more.
7. Serve the Slow Cooker Butternut Squash Soup hot, garnished with chopped peanuts, more chopped cilantro, and a dash of Sriracha Sauce if desired.
More ideas for Butternut Squash:

You can use My Favorite Winter Squash Recipes to see more of my butternut squash faves!

More Meatless Soups You Might Like:
Ingredients

2 lbs. peeled and cubed butternut squash

1 cup vegetable stock (see notes)

salt and fresh ground black pepper to taste

2 tsp. olive oil

1 onion, finely chopped

2 tsp. minced garlic

1 tsp. minced ginger root

1 red bell pepper, seeds removed and finely chopped

1 14 oz. can coconut milk

2 T Thai Red Curry Paste

1/2 cup natural peanut butter (without added sugar)

1 T granulated Monkfruit Sweetener

2 tsp. Fish Sauce (see notes)

2 T fresh-squeezed lime juice

1/3 cup finely chopped cilantro (see notes)

extra chopped cilantro and chopped peanuts for serving (optional)

Sriracha Rooster Sauce for serving (optional)

Instructions

Peel the butternut squash and cut into cubes if you’re starting with a whole squash. (Here’s How to Peel and Cut Up a Butternut Squash if you haven’t done it.)

Put the squash cubes and vegetable stock into the slow cooker, season squash generously with salt and fresh-ground black pepper, and cook on high for 2 hours, or until the squash is soft enough to mash easily.

When it’s soft, use a food processor, blender, or Immersion Blender (affiliate link) to puree the squash, being careful with the hot food.

Heat the oil in a large non-stick frying pan, add onion and saute until well-browned, about 8 minutes. Add the minced garlic, minced ginger, and diced red bell pepper and saute about a minute more.

Then add the coconut milk, Thai Red Curry Paste, and peanut butter and heat just until the curry paste and peanut butter is melted into the coconut milk. Add the sweetener and fish sauce (affiliate link).

Stir the coconut milk mixture into the pureed squash, turn slow cooker to low and cook for 1 hour more.

Stir in the chopped cilantro and fresh lime juice and cook about 15 minutes more.

Serve hot, garnished with more chopped cilantro and chopped peanuts if desired. If you’d like more heat, shake in a little Sriracha Sauce.

I am assuming this freezes well. (I have some in the freezer but haven’t thawed it yet.)

Notes

You need about a 5-Quart Slow Cooker (affiliate link) for this recipe, although it can be slightly smaller.

Vegetable broth from a can is fine for this recipe. For the most carb-conscious version, use a peanut butter without added sugar. I buy Adams 100% Natural Peanut Butter (affiliate link).

Use thinly-sliced green onion if you’re not a cilantro fan.

If making a Vegan version use vegan “fish sauce”, or replace with soy sauce if you’re not a fan of fish sauce.

Recipe created by Kalyn and Jake.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 282Total Fat 21gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 8gCholesterol 0mgSodium 523mgCarbohydrates 23gFiber 6gSugar 6gProtein 7g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Slow Cooker Butternut Squash Soup recipe has 17 net carbs per serving, so it’s probably not low enough in carbs for strict low-carb eating plans, but not a huge splurge for people who are just trying to be moderate with their carb intake. Butternut squash is limited to Phase 2 or 3 for the original South Beach Diet, and if you’re making for South Beach they would recommend light coconut milk, natural peanut butter, and using an approved sweetener.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Butternut Squash Soup made in the slow cooker was first posted in 2013. It was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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February 17, 2026
Chicken & Prawn Laksa (Paleo, Gluten-Free) –
Adapted from a classic South Eastern recipe, this chicken and prawn laksa soup delivers beautiful Thai flavours and all the nutrients. The aromatic coconut curry broth is served with low-carb zucchini and carrot noodles and healthy protein. This recipe is paleo, gluten-free, and keto-friendly (can be modified for a Whole30 version).

What Is Laksa?

If you had to pick your ‘last meal’, what would it be? For me, Laksa would have to be in the top five. If you haven’t heard of or tried Laksa before, it’s a coconut-based curry soup from Malaysia, which fuses Malay, Thai and Chinese flavours and ingredients.

Very common and popular in Australia, the dish features a handful of noodles, tofu puffs, bean sprouts, crispy vegetables and a selection of meats or seafood served in the most glorious, fragrant, spicy coconut soup.

I seriously want to sing Hallelujah when I sip a good Laksa broth. I love its rich flavours and the warmth you get from all the spices and the chilli. And although many would argue of what the authentic Laksa should taste like, the truth is that it comes in many varieties and even the most typical Laksa Lemak can be cooked in many different ways. For example, although it’s a Malay dish, I often order it in Thai restaurants.

The best part is that Laksa is easily adapted to be a paleo, low-carb and gluten-free dish. Swap the noodles and tofu for extra veggies, add some protein and et voilà – you have a delicious meal with the desired ratio of proteins, carbs and fats.

Sure, it’s much easier to go and get a bowl of Laksa in Chinatown or from your local Thai take away shop, but there is something super cool about making it from scratch. And you know what? It’s actually very easy if you give yourself enough time and you can get the right ingredients.

Tips For Making Thai Laksa At Home

The foundation of any Laksa soup is a Laksa curry paste, which I make from scratch and you can find the recipe here. You can also use a store-bought Laksa paste or a mixture of red and green curry pastes, as that’s the closest to Laksa flavours.

My Laksa paste is not as spicy as some of the imported varieties, so 5 tablespoons of serious red curry paste might blow your head off. Start with 2-3 tablespoons if you’re not sure and always have a little taste of the paste itself. If you can’t find all the ingredients, you can use mild curry powder, some fresh garlic and ginger, and whatever other ingredients from the laksa paste that you can find.

To use the laksa paste in a curry stew, simply add coconut milk or cream with just a little bit of stock for a rich, thick gravy.

Other Laksa Ingredients You Need

I used a little bit of palm sugar to balance out the salty and sour flavours, it’s the most authentic sweetener. By all means, leave the sugar out if you want, or replace it with honey or coconut sugar, and it will still taste pretty damn good. You can check out this coconut palm sugar.

I used full-fat coconut oil from a can (look for 55-70% coconut content) and I put one of the cans in the fridge to thicken, and that’s where I scooped out the coconut cream from. The other can is simply shaken, and that’s your coconut milk.

You will need a large pot or a saucepan to fit all of the soup, plus meat and veggies. I used chicken and prawns in this recipe, but you can easily replace those with beef, scallops and fish.

I used salt-reduced chicken stock as I like to control how much and what type of salt I add to the dish. Pre-packaged stocks have so much sodium and it is often disguised by sugar and other things, so I would rather use more fish sauce for both saltiness and flavour.

Finally, Chinese broccoli can be replaced with collard greens or Swiss chard. You can use a vegetable spiralizer to prepare carrot and zucchini noodles, which would work fabulously in this soup.

I hope the whole process doesn’t intimidate you too much. It really is a lot of fun to make your own Laksa and you should get your family and friends involved in the kitchen.

More Healthy Thai recipes:

Chicken Larb Salad With Red Cabbage
Spicy Pumpkin Coconut Soup
Coconut Yoghurt Chicken
Paleo Satay Sauce
Roasted Lemongrass Short Ribs
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Aromatic, creamy and full of flavour, this chicken and prawn Thai laksa soup is a healthy version of the classic. This recipe is paleo, gluten-free, keto and Whole30 friendly. Omit coconut palm sugar for keto and Whole30 versions.

Heat coconut oil in a large saucepan over medium heat. Add the laksa paste and cook over medium heat for about 30 seconds, stirring continuously to prevent sticking or burning. This process toasts the spices and releases all those beautiful flavours and aromas. Add more coconut oil if the mix dries up.

Increase the heat to medium-high and add the chicken. Stir through for a minute.

Pour in the stock, and add the fish sauce, palm sugar and juice of 1 lime. Bring everything to a boil.

After a couple of minutes, turn the heat to low and add the coconut milk and cream. Stir through and turn the heat down to low heat and simmer for 10 minutes, lid on.

You can prepare the vegetables and garnishes while the soup is cooking away. Have a few thin slices of chilli and fresh coriander leaves ready for garnish.

It’s time to finish off the cooking. Bring the heat back up to medium-high and add the Chinese broccoli, regular broccoli and carrots to the soup. Stir and cook for 1-2 minutes.

Add the prawns and zucchini last as they require minimal cooking, about 2 minutes. A good way to tell if the prawns are cooked (besides actually tasting one) is to look for when they start to curl and change to white/pinkish colour. Turn the heat off at this stage.

Serve a mix of chicken, prawns and vegetables with a couple of ladles of soup, garnished with fresh cucumber, coriander and chilli on top.

Calories: 560kcal | Carbohydrates: 22g | Protein: 42g | Fat: 37g | Saturated Fat: 29g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 180mg | Sodium: 2177mg | Potassium: 1377mg | Fiber: 5g | Sugar: 8g | Vitamin A: 6945IU | Vitamin C: 89mg | Calcium: 202mg | Iron: 6mg

Keywords: Soup, Keto, Paleo, Shrimp, Chicken, Thai, Laksa
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February 16, 2026
White Bean Soup with Ham
This tasty White Bean Soup with Ham is a classic soup to make on the stove and make your house smell amazing! And this ham and bean soup uses a generous amount of ham and celery, so it’s probably a lot lower in net carbs than you think!

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White Bean Soup with Ham is the kind of comforting soup I love to make when Utah gets one of those cold snowy days when winter is almost ending. And when it’s cold outside I love to make soup on the stove, simmering it all day and letting the smells fill my house.

Last weekend when I woke up to snow on the ground I decided it was a good day to update this favorite soup recipe with better photos! I bumped up the flavor with fresh parsley and some rosemary, and my version of soup with white beans and ham has a lot of ham and celery to make it a bit lower in carbs than other ham and bean soups!

Of course I don’t even dare hope this is the last snow for this year, but the soup did taste great on a cold spring day. I hope you try it if you’re a fan of these ingredients!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

How to add flavor to ham and bean soup:

When I make bean soup I like to use either homemade ham stock or homemade chicken stock if I have some in the freezer. If not I would add a tablespoon or two of Goya Ham Flavor Concentrate (affiliate link) or Better than Bouillon Roasted Chicken Base (affiliate link) to the water. When I’m using ham with a rind, I simmer the rind in the soup for part of the cooking time and then remove it. If you’re sensitive to salt you might want to use low-sodium broth if you use the ham flavor concentrate.

Can you make White Bean Soup with Ham without fresh rosemary?

I’m not such a fan of dried rosemary in soup, because it floats to the top and makes dark flecks on the surface of the soup. But I love a pinch of ground rosemary (affiliate link) when I want some rosemary flavor but don’t have any fresh rosemary.

Is the White Bean Soup with Ham low in carbs?

Of course white beans have some carbs, but this soup has a lot of ham and celery and fewer high-carb ingredients, so the soup has only 16 net carbs per serving and 17 grams of protein.

How to Make White Bean Soup with Ham:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Soak beans 8 hours or overnight, then drain and rinse.
2. Put soaked beans, homemade ham stock, homemade chicken stock, or water, and dried thyme into soup pot and start to simmer.
3. While soup is simmering, dice the ham. (I like small pieces for meat and vegetables in soup, but you can make them bigger if you prefer.)
4. If your ham has a rind, add it to the simmering soup.
5. Also finely dice carrots, celery, and onion.
6. Add diced ham, carrots, celery, and onions to the soup and simmer at least 30 minutes more. (Those dark pieces in the photo are the ham rind.)
7. After soup has cooked for one hour taste for seasoning, adding some ham flavor concentrate (affiliate link) or Better than Bouillon Roasted Chicken Base (affiliate link) if you want more flavor.
8. Add finely chopped fresh parsley and fresh rosemary (or ground rosemary) to the soup, along with more water if needed.
9. Continue simmering until the soup is flavorful and beans are well-softened. (This can take more than an hour if you’re using old beans that have been sitting in the pantry. If that happens, you may need to add more water a few times.)
10. When beans are soft, remove ham rinds (if using), season soup with fresh ground black pepper, and serve hot.
11. White Bean Soup with Ham freezes well and it’s great to pull out of the freezer and enjoy on a cold winter night without having to cook!
Make it a complete meal:

You could eat this ham and bean soup for a one dish meal, but if you’d like to add something more here are some things that would taste great with the soup:

Wamt more recipes with White Beans?

You can check out the index for Beans and Legumes if you want to see all my recipes using white beans!
Ingredients

2 cups dried white beans (soaked 8 hours or overnight, then drained)

2 quarts chicken broth or ham broth (see notes)

1 tsp. dried thyme

2 cups finely chopped celery

1 cup finely chopped carrots

1 cup finely chopped onion

2 cups finely chopped ham

1 envelope Goya brand ham flavor base (optional)

about 2 additional cups water

finely chopped fresh rosemary or a small amount of ground rosemary

2 T finely chopped fresh parsley (or use 1 T dried parsley)

fresh ground black pepper to taste

Instructions

Soak beans 8 hours or longer in cold water, drain and rinse well.

Put beans, 2 quarts of ham or chicken broth or stock (or water with ham or chicken base), and thyme in large soup kettle.

Simmer 30 minutes.

While soup simmers, chop veggies and ham so that pieces are about 1/4 inch square. (If you’re using ham with a rind, cut it off and add to the simmering soup.)

Add celery, carrot, onion, and ham to soup pot and simmer 30 minutes more.

Taste soup for seasoning.

Add up to 2 cups more water, ham or chicken base if needed, rosemary (or ground rosemary) and parsley to soup pot.

Simmer one hour on very low heat or until beans are nicely softened and soup is flavorful. (If you’re using old beans from the pantry the cooking time will be longer, and you may need to add more water more than once.)

When the beans are softened, remove ham rind (if using), season soup to taste with fresh ground black pepper and serve hot.

This freezes well, so you may want to make a double batch and put some into individual containers to take to work for lunch.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 187Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 35mgSodium 1582mgCarbohydrates 21gFiber 5gSugar 4gProtein 17g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This White Bean Soup with Ham has a lot of ham and celery for only 16 net carbs per serving, which might work for some people who are limiting carbs. The soup would be a great choice for the original South Beach Diet if you use lean ham or turkey ham. If you want to make it for phase one of South Beach, leave out the carrots and remember that dried beans should be eaten in small amounts for phase one.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This white bean soup recipe with ham, vegetables, and fresh herbs was first posted in 2011. It was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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February 14, 2026
Easy White Bean Soup Recipe
This easy white bean soup recipe bursts with bright lemon flavor and is packed with protein and fiber. It’s the perfect quick and easy soup for a busy weeknight!

I created this white bean soup on a chilly evening when I craved something comforting and nutritious but I was in a time crunch. Now it’s become one of our favorites!

We also love this creamy white bean soup with rosemary and garlic, our white bean chicken chili, and this easy black bean soup. Another must try is our lentil soup, although lentils are not technically beans (still delicious, though!).

Key Ingredients

White Beans: This recipe is one of my favorite white bean recipes. I usually use canned beans, but home-cooked beans would be great! Any variety of white bean will work nicely. I love navy beans, cannellini beans, and great northern beans. You can see how to cook black beans or how to cook chickpeas if you would like to cook the beans from scratch.

Veggies: To make this bean soup nice and hearty, I add onion, carrot, celery, garlic, and lots of greens (like spinach or kale).

Tomato Paste and Broth: I love the light tomato broth in this soup, which I make by cooking tomato paste in a bit of oil and then adding chicken broth or veggie broth.

Pasta: I love pasta in my soups, so I add a small amount of dried pasta about 10 minutes before serving. Use something small like orzo, Ancini di Pepe, or pearl couscous. Dried quinoa or another quick-cooking grain would work, too.

Spices: So the soup is well seasoned and spiced, I add salt, pepper, red pepper flakes, fresh thyme, and bay leaves.

Lemon: Right before serving, I slide a few lemon slices into the soup, which brightens the flavors and looks really pretty. You don’t eat the lemon slices. They are there to steep like tea. I do the same in my lentil soup recipe.

Find the full recipe with measurements below.

How to Make the Best White Bean Soup

Tip 1: Use one pot. Making this soup all happens in one pot! You’ll start with the onions, carrots, and celery. Cook them in olive oil and tomato paste until they begin to soften. Then add more flavor with garlic, red pepper flakes, and salt. Pour in your broth, add the beans, and toss in fresh thyme and bay leaves. Simmer everything until the veggies are tender (about 20 minutes), then stir in the pasta and cook until done.

Tip 2: Serve with lemon slices and fresh herbs. Before serving, slide in a few lemon slices and stir in fresh herbs to perfume the soup. This adds extra flavor and doubles as a beautiful way to serve your soup. By the way, if you have some white beans leftover, try our lemony white bean salad!

Easy White Bean Soup

PREP
10 mins

COOK
40 mins

TOTAL
50 mins

This hearty vegetable and white bean soup recipe is healthy, easy to make, and tastes fantastic. It’s also vegan when you use a vegan-friendly broth! Since vegetables vary by seasonality, feel free to swap or add different vegetables for the ones listed below. Both cooked and canned beans can be used in this recipe. When using canned beans, we prefer to drain and rinse them before adding them to the soup.

4 to 6 Servings

Watch Us Make the Recipe

You Will Need

3 tablespoons olive oil

1 medium onion, chopped

4 medium carrots, chopped

2 celery ribs, chopped

2 tablespoons tomato paste

4 cloves garlic, minced, 4 teaspoons

1/2 teaspoon ground black pepper

1/2 teaspoon fine sea salt, plus more to taste

1/8 teaspoon crushed red pepper flakes, optional for heat

2 (15oze) cans white beans, drained and rinsed, or substitute 3 cups cooked beans

6 cups (1.4L) chicken stock or vegetable broth

3 stalks fresh thyme or use 1/2 teaspoon dried thyme

2 bay leaves

1/3 cup (127g) small dried pasta like Ancini di Pepe, orzo, or pearl couscous

4 heaped cups baby spinach or torn kale leaves without stalks

4 lemon slices

Directions

1Heat the oil in a stockpot or Dutch oven over medium heat. Add the onions, carrots, celery, and the tomato paste. Cook, stirring often, until the vegetables have softened and the onions are translucent, 8 to 10 minutes.

2Add the garlic, black pepper, 1/2 teaspoon of salt, and the red pepper flakes. Cook, while stirring, for one minute.

3Stir in the beans, broth, thyme, and bay leaves. Increase the heat to medium-high and bring the soup to a boil. Partially cover the pot with a lid, and then reduce the heat to maintain a low simmer.

4Simmer for 20 minutes or until the vegetables are tender.

5Add the pasta and cook for 5 minutes more. Then add the spinach or kale and cook until bright green and tender and the pasta is cooked, about 5 minutes more.

6Take the pot off the heat and remove the thyme sprigs and bay leaves. Stir in the lemon slices. Taste and season with more salt and pepper. Serve. The lemon slices are not intended to be eaten but add a lovely lemon flavor to the soup.

Adam and Joanne’s Tips

Storing: Leftover white bean soup can be stored in the refrigerator for up to 3 days and in the freezer for up to a month.

Creamy bean soup: Add a splash of cream, coconut milk, or dairy-free milk just before serving. Or, remove 1 cup of the soup (with some veggies and beans) and blend it until smooth. Stir the blended cup of soup back into the pot to thicken it and add some creaminess.

Lentils: When using lentils in this recipe, there is no need to cook them before adding them to the soup. Add them to the broth and cook until tender before adding the pasta, adding 10 minutes to the cooking time.

The nutrition facts provided below are estimates. Calculations included vegetable broth.

Nutrition Per Serving
Serving Size
1 cup
/
Calories
196
/
Total Fat
6.4g
/
Saturated Fat
0.8g
/
Cholesterol
0mg
/
Sodium
744.1mg
/
Carbohydrate
30g
/
Dietary Fiber
6.8g
/
Total Sugars
8.1g
/
Protein
6.9g

AUTHOR:

Joanne Gallagher
Previous Post: Easy Sausage Potato Soup
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February 14, 2026
Garbanzo Bean Soup
Easy Garbanzo Bean Soup is flavored with garlic, Sumac, Olive Oil, and Lemon; make it in the slow cooker or on the stove. And this very flavorful soup with garbanzo beans is vegetarian if you switch out chicken broth for vegetable broth!

PIN Garbanzo Bean Soup to try it later!

Garbanzo Bean Soup is an easy and tasty soup recipe that’s loaded with interesting flavors. And after I rediscovered it when I made Fattoush, I’ve been loving the flavor of powdered Sumac! And that’s the maroon-colored spice you see sprinkled on top of this delicious soup made from dried garbanzo beans.

But if you don’t have Sumac, don’t let that stop you from making this amazing Garbanzo Bean Soup, especially if you like hummus, falafel, or any of the other tasty things made with chickpeas. I started with dried beans and a bit of skepticism as I added onions, garlic, and chicken stock to the crockpot with cumin and a few bay leaves. But after cooking all day on low, the beans were softened and the soup was smelling great.

This soup with garbanzo beans did remind me of the Greek Chickpea soup called Revithia, but the addition of cumin and the use of Sumac made the flavor of this soup quite remarkable. And this budget-friendly soup can easily be vegetarian if you switch the chicken stock for vegetable stock, and it’s perfect to make for the freezer when winter is coming.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)
- dried Garbanzo Beans
- chicken stock or canned chicken broth (affiliate link), or use vegetable broth for a meatless soup
- water
- onion
- Minced Garlic (affiliate link)
- Bay Leaves (affiliate link)
- ground cumin (affiliate link)
- salt
- fresh ground black pepper
- Olive Oil (affiliate link), for drizzling on finished soup
- Sumac (affiliate link), optional, but VERY tasty for sprinkling on finished soup
- lemons, optional, for squeezing on finished soup
What are Garbanzo Beans?

Garbanzo beans are also called chickpeas, and the name will vary depending where you are in the world. This popular type of bean has other names around the world, including ceci beans, chichi beans, gram, chana, or Egyptian peas.

What is Sumac?

I’m a huge fan of Sumac, a reddish-purple ground spice that’s common in middle eastern cooking. It has a lemony flavor that’s good on so many foods. I’ve used Sumac on hummus, in Fattoush Lebanese Salad, in salad dressing, and even on Cauliflower Rice. It’s often used with garbanzo beans, and it adds a nice flavor to this soup. Sumac also one of the components of Za’atar, a middle eastern blend of spices.

Can you make Garbanzo Bean Soup without Sumac?

If you don’t have Sumac and don’t want to buy it for this recipe, you can get a good result using Smoked Paprika (affiliate link). But if you like interesting flavors and enjoy cooking middle eastern food, I do urge you to get some Sumac. I bet you’re going to love it!

Is Garbanzo Bean Soup low in carbs?

Garbanzo beans are not a low-carb food of course. But chickpeas have quite a bit of fiber, so this soup with chickpeas has 16 net carbs per serving and 7 grams of protein. I bet that’s lower in carbs than you were thinking!

Do you have to soak the beans for Garbanzo Bean Soup?

In one of the most popular posts on this site, I compare the slow cooker cooking time for soaked and unsoaked dried beans. The cooking time is close, but soaked beans are much less likely to cause gastric distress that some people experience with eating beans. Your choice on that, but I prefer soaking the beans when I make this soup if I can remember to plan ahead.

What size Slow Cooker did I use?

I used a Crock-Pot 3 Quart Slow Cooker (affiliate link) for the Garbanzo Bean Soup recipe. If you only have a larger size I’d simply double the recipe and stash some soup in the freezer!

How to Make Garbanzo Bean Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. I started with 2 cups of dried chickpeas, but if you sometimes have issues with dried beans, I’d recommend soaking the beans in the crockpot overnight, then discarding that water before you start cooking the soup.
2. You can also soak the beans all day while you’re at work and then make this soup on the stove in a few hours. If you use a crockpot, remember you need to allow room for the beans to expand as they cook.
3. Put beans, chicken broth or stock (or vegetable broth), 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.
4. Here’s how the mixture looked after cooking for 7 hours on low. At this point I added 1 cup more water and cooked for another hour.
5. I used my Immersion Blender (affiliate link), which makes it so easy to puree soups. You can also use a food processor or regular blender, but be careful with the hot liquid if you do it that way.
6. I blended the soup right in the crockpot, and I thought the consistency of the soup was just perfect, with the amount of liquid I used, but if you’d like a thinner soup, add a bit more hot water.
7. I ate some soup right away and froze the rest, and the Garbanzo Bean Soup was delicious, even after being frozen.
Make it a Meal:

Garbanzo Bean Soup would be amazing served with a low-carb bread like Olive Bread, Low-Carb High-Fiber Savory Muffins, or Savory Almond Flour Bread.

Weekend Food Prep:

The Garbanzo Bean Soup recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

2 cups dried Garbanzo Beans

4 cups chicken broth (or vegetable broth)

2 cups + 1 cup water

1 onion, finely chopped

1 T minced garlic

2 large bay leaves

2 tsp. ground cumin

1/4 tsp. salt

fresh ground black pepper to taste

olive oil, for drizzling on finished soup

powdered Sumac (optional, for sprinkling on finished soup, or use paprika)

1 lemon (optional, for squeezing on finished soup)

Instructions

Crockpot Recipe:

Put beans, chicken broth or stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in crockpot.

Cook on low for 7-8 hours, or until beans are very soft. (If you start with soaked beans, they will get softer more quickly, but it won’t hurt if you cook them all day if you’re not home to check.)

After 7-8 hours, check the amount of liquid in the crockpot and see if you want to add more. (I cooked for 7 hours, added 1 cup hot water, and cooked 1 hour more.)

When beans are very soft, remove bay leaves, then puree the soup either using an immersion blender, or in batches using a food process or blender. (If you use a food processor or blender, be careful not to overfill so the hot liquid doesn’t spill out.) You can puree completely like I did, or leave the soup a bit chunky.

Serve the Garbanzo Bean Soup hot. I drizzled each bowl of soup with olive oil, sprinkled on Ground Sumac (affiliate link), and squeezed on fresh lemon juice.

Stovetop Recipe:

Put beans, chicken stock, 2 cups water, finely chopped onion, minced garlic, bay leaves, cumin, salt, and pepper in large soup pot. (For stovetop cooking, I would definitely soak the beans.)

Bring to a low simmer and cook until beans are well-softened, checking the beans every 30 minutes or so and adding more water as needed. (Cooking time for dried beans depends on how fresh the beans are, so if you have beans which have been stored for a while it could take 2-3 hours for them to get soft, even with pre-soaked beans.)

When beans are well-softened, check the amount of liquid and see if you want to add a bit more hot water before pureeing soup. (Stovetop cooking will probably take at least twice as much water as crockpot cooking.)

Puree soup and serve with olive oil, Ground Sumac (affiliate link), and lemon juice as described above.

Notes

Whether cooking in crockpot or on stove, pre-soaking the beans is recommended if you have trouble digesting dried beans. Soak for 8 hours, then discard the soaking water and rinse beans before proceeding with recipe. Cooking time for either version of the recipe will be shorter if you use soaked beans.

Recipe inspired by Chickpea Soup from The Pink Peppercorn, who used smoked Paprika and made the soup on the stove.

This recipe created by Kalyn.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 148Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 5mgSodium 878mgCarbohydrates 21gFiber 5gSugar 5gProtein 7g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Beans aren’t low in carbs, but they have lots of fiber so this Garbanzo Bean Soup has only 16 net carbs per serving. You decide if that’s too much of a carb splurge if you’re limiting carbs. All types of dried beans are perfect for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe for Garbanzo Bean Soup was posted in 2009 and I made it regularly back in the days when I ate beans more often. It was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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February 13, 2026
Thirty-Clove Garlic Soup (Vegan, Paleo)
This healing and nutritious thirty-clove roasted garlic soup is full of anti-inflammatory, antibiotic and gut-loving properties. It’s a great soup for colds and flu or if you need to give your gut a little care. This recipe is paleo, gluten-free and vegan-friendly.

Thirty-Clove Garlic Soup

When I first received Lee Holme’s book Heal Your Gut, this was the first recipe I bookmarked. I love garlic for both its health benefits and the flavour, and I was intrigued by a recipe that used so much of it.

To my surprise, the garlic flavour in the soup wasn’t overpowering at all. I think mainly because the cloves are roasted first, which mellows out the garlic and makes it sweet and nutty. All I can say is this soup is freaking delicious!

Garlic and onion are the main ingredients in the soup, and although I think it’s lovely on its own, you can turn it into a more substantial meal by adding chopped-up carrots or pumpkin, broccoli, some chicken or strips or fish.

Make a large batch and use as a base for stews and vegetable braises too. It’s also AIP friendly, simply omit any chilli and if you’re following strict AIP, omit cumin too; use coconut oil instead of butter.

Here is what Lee says about this soup in her book Heal You Gut, “Garlic is one of the most powerful medicinal foods. Its anti-inflammatory, anti-parasitic, antibiotic and antiviral properties make it an incredibly important ingredient in the defence against digestive assaults of all varieties. Load on garlic’s goodness with this bold and flavourful soup.”

I’ve bookmarked a few other recipes to cook and I’ve been reading through all the insightful gut health info in the book. I was familiar with Lee’s eBook version of Heal Your Gut and her online program but it’s really nice to have the book in printed form. It’s full of great tips and knowledge, a multi-phase gut healing program, meal plans and gorgeous recipes. Check it out when you get a chance.

Notes For Making Roasted Garlic Soup

Below is the original recipe from the book, which I followed pretty closely except that I made a smaller batch. I used 2 bulbs of garlic instead of 3 and less stock, apple cider vinegar etc, but kept the cumin and turmeric in the same amounts because I love those spices.

I roasted the garlic for 30-35 mins as I think my oven is a little hotter and it looked like it would burn, I recommend keeping an eye on that part as burnt garlic goes a bit bitter and you want soft, golden brown, sweet garlic. I also cooked my soup for about 15 minutes, instead of 30, simply because I was short on time. It turned out great anyways.

I will definitely make this garlic soup again. It did feel very comforting and healing when I was eating it – garlic, turmeric, coconut milk – all the good stuff!
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This healing and nutritious thirty-clove roasted garlic soup is full of anti-inflammatory, antibiotic and gut-loving properties. It’s a great soup for colds and flu or if you need to give your gut a little care. This recipe is paleo, gluten-free and vegan-friendly.

Preheat the oven to 175 C / 345 F.

Slice 1-cm (1/2-in) off the top of each garlic bulb to expose the cloves, then place cut side down on a baking tray. Drizzle with the olive oil, then roast for 45 minutes (I did mine for 30-35 minutes as they were getting to brown). Remove from the oven and set aside to cool. Once cool enough to handle, squeeze the garlic cloves out of their skins into a bowl of a food processor or a blender. I add some of the stock or broth and then whizzed for a few seconds. Set aside.

Meanwhile, heat the butter in a large saucepan over medium heat. Add the onion and cook, stirring frequently, for about 5 minutes, or until translucent. Add the stock or broth, turmeric, cumin, vinegar, tamari, lemon juice, blended garlic and broth, and herbs, if using, then bring to the boil. Reduce the heat to low-medium, then simmer, uncovered for 15 minutes (the original recipe says 30 but mine worked very well in 15, in case you’re short for time).

Finally, I added the coconut milk and stirred through. Taste for salt and add a little more if needed. My stock was salty enough that I didn’t need to add any more but I did add some chilli and cracked pepper. I garnished my soup with fresh coriander.

Calories: 236kcal | Carbohydrates: 11g | Protein: 2g | Fat: 21g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 0.3g | Cholesterol: 20mg | Sodium: 1667mg | Potassium: 168mg | Fiber: 1g | Sugar: 5g | Vitamin A: 944IU | Vitamin C: 6mg | Calcium: 26mg | Iron: 1mg

Keywords: Vegan, Vegetarian, Garlic, Soups, Vegetable Soup
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February 12, 2026
Easy Sausage Potato Soup Recipe
My family loves this sausage potato soup recipe made with Italian sausage, potatoes, and kale. It reminds us of Olive Garden’s Zuppa Toscana, only lighter and just as delicious.

This sausage and potato soup is a dream for busy nights. Thanks to flavorful Italian sausage, you only need a short list of ingredients, and it comes together quickly.

Hearty, comforting, and incredibly flavorful this simple soup keeps well for leftovers the next day. For more like this, try our potato leek soup or creamy potato soup.

Key Ingredients

Italian Sausage: Use sweet or hot Italian sausage. I usually reach for sweet Italian and then adjust the spice level with crushed red pepper flakes.

Potatoes: I highly recommend Yukon Gold potatoes for their buttery texture and how well they hold up in the broth. Baby red or white potatoes also work beautifully.

Onion and Garlic: These add so much flavor to the broth. I don’t add other veggies to keep the ingredient list short.

Spices: Italian sausage already brings flavor from fennel and other spices, but I like to add more spice with oregano, red pepper flakes (optional), a bay leaf, and fresh thyme.

Broth: Use a good-quality chicken stock or homemade broth. For store-bought, choose low-sodium and darker-colored stock for more flavor. Boxed bone broth is an easy shortcut that adds richness, or use homemade bone broth if you have it.

Kale: Kale adds color, texture, and a bit of nutrition. You can also substitute spinach, Swiss chard, or other hearty greens.

Cream and Parmesan Cheese: A splash of cream and some grated Parmesan stirred in at the end make the broth velvety and rich. Both are optional but add so much flavor.

Find the full recipe with measurements below.

How to Make Sausage and Potato Soup

Tip 1: Brown the sausage. The secret to this soup’s flavorful broth is browning the sausage in the pot before adding any other ingredients. It brings out the flavor and helps render a bit of fat, which the onions and garlic will cook in a bit later.

Tip 2: Soften the onions. So that they are sweet and tender, quickly sauté the onions and garlic in the pot with the browned sausage for a few minutes. This takes away their raw bite, making them really delicious in the soup.

Tip 3: Add spices, broth, and potatoes. Next comes the broth and potatoes. Simmer until the potatoes are tender. When they are, your soup is almost ready!

Tip 4: Add kale and cream. When your potatoes are tender, stir in the kale and cream and allow it to cook for a few minutes until the kale is tender and bright green. The splash of cream makes the broth silky. It’s optional, but really delicious.

More Easy Soup Recipes

Easy Sausage Potato Soup

PREP
10 mins

COOK
40 mins

TOTAL
50 mins

You will love this easy sausage and potato soup recipe. It is comforting and incredibly delicious. For the best texture, use Yukon Gold potatoes. They have thin skins, so you don’t need to peel them. The red pepper flakes are optional and add a bit of spice to the soup. If you use hot Italian sausage (spicy), you may not need them.

4 to 6 Servings

You Will Need

8 ounces bulk Italian sausage or links with the casings removed (226g)

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced, 1 tablespoon

¼ teaspoon dried oregano

¼ to ½ teaspoon crushed red pepper flakes, optional

Salt and fresh ground black pepper

1 bay leaf

2 sprigs thyme

1 ½ pounds Yukon Gold potatoes, cubed, 2 to 3 medium (680g)

5 cups chicken stock (1182ml)

¼ cup heavy cream or half-and-half, or more to taste (60ml)

4 cups chopped kale leaves with ribs removed or use baby kale

½ cup shredded parmesan cheese, optional, 1 ounce (28g)

Pinch freshly grated nutmeg

Directions

1Brown the sausage: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the sausage and cook, breaking it apart with a wooden spoon, until browned and slightly crispy, about 8 to 10 minutes.

2Cook the onions: Add the onions and cook, stirring every few minutes, until they soften, 5 to 6 minutes.

3Add garlic and spices: Stir in the garlic, oregano, crushed red pepper flakes, ½ teaspoon of salt, and ¼ teaspoon of freshly ground black pepper. Cook, stirring often, for about 1 minute until fragrant.

4Add potatoes and stock: Add the bay leaf, thyme, and potatoes. Pour in the stock, then increase the heat to medium-high and bring the soup just to a simmer (avoid a full boil). Reduce the heat to medium-low, partially cover, and simmer until the potatoes are fork-tender, about 15 minutes, stirring occasionally.

5Add cream, kale, and cheese: Uncover the pot and remove the bay leaf and thyme sprigs. Stir in the cream, kale, and parmesan cheese. Add a small pinch of nutmeg, then taste and adjust with more salt and pepper as needed. Reduce the heat to low, cover, and cook until the kale is tender and wilted, about 5 minutes more.

Adam and Joanne’s Tips

Storing: Store in the refrigerator for up to 4 days or freeze for up to 3 months. Thaw overnight and reheat gently on the stovetop. Potatoes may soften slightly after freezing. The cream may separate when reheating, so do it over low heat or leave it out when freezing and add fresh after it has reheated.

Thick and creamy soup: For a creamier and thicker broth, grab a potato masher and mash some of the potatoes in the pot just before adding the kale.

Kale: The kale softens in the broth over time. If you like extra soft and tender kale, leave the lid on the pot and keep warm for 10 to 15 minutes more.

Lighter soup: For a lightened-up version, use chicken or turkey sausage and substitute the cream for additional stock.

The nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
1 cup of soup
/
Calories
268
/
Total Fat
11.5g
/
Saturated Fat
3.9g
/
Cholesterol
33.9mg
/
Sodium
639.4mg
/
Carbohydrate
26.2g
/
Dietary Fiber
2.9g
/
Sugars
9g
/
Protein
15.2g

AUTHOR:

Adam Gallagher
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February 9, 2026
Roasted Cherry Tomato Soup With Creamy Mascarpone

Guys, this is one of the tastiest soups I’ve made and I am super excited to share this recipe! It’s a roasted tomato soup that is Bisque-like, tangy and sweet with silky, decadent mascarpone cream cheese folded in at the last minute. It’s a vitamin and antioxidant-rich recipe that is gluten-free, grain-free and vegetarian. You can also make a dairy-free version, although I do think mascarpone adds a bit of magic to it. Make sure to rate this recipe and comment at the bottom for others to discover this yummy dish.

Roasted Cherry Tomato Soup

The idea for this soup wasn’t mine, to begin with. A couple of months ago, I was walking down a supermarket in London and I saw a few ready-made soups on offer. There was the roast chicken, the classic butternut squash and then I spotted a pot of roasted cherry tomato soup with mascarpone. I’ve never had that soup, neither did I buy it that time.

But, the idea has stuck in my mind because just that morning I roasted a whole bunch of cherry tomatoes and I was commenting to my partner how extra sweet and flavourful they become when caramelised during roasting.

I thought ‘Wow, imaging that punchy, tangy and sweet roasted cherry tomato flavour mellowed out by the milky mascarpone. Creamy, silky, plenty of umami.” It was working in my head, so without ever trying the supermarket version, I decided to make my own creamy roasted tomato bisque soup. Not sure if it’s anything like that other soup but it was bloody fantastic and I am definitely making it again.

What Is Mascarpone?

Mascarpone is an Italian cream cheese that is most known for its use in tiramisu. It’s subtly sweet and silky cow’s milk cheese that has a rich texture that is somewhere between Philadelphia cream cheese and double cream. It tastes somewhere in between two, so it’s has a very faint hint of cheese and all the creaminess of the milky fat.

Alternatives to mascarpone: you can fold in regular or light cream cheese, heavy or double cream, sour cream, creme fraiche, thick Greek yoghurt. If you’re using just the cream or yoghurt, you could also add a tiny sprinkle of grated cheese or Parmesan. For a dairy-free version, try thick coconut cream or a dairy-free cream.

What Goes With Tomato Soup?

The soup is rich and satiating on its own but you could serve it with some shredded chicken, cooked prawns, quinoa or chickpeas for extra protein. Grilled salty halloumi would also work well here.

Serve it with a side of grilled cheese sandwiches or for something healthier make a loaf of this spinach feta bread, my low-carb bread or this fluffy gluten-free bread. I’ve also served it with this gluten-free focaccia, which was a fabulous combo. Some sourdough croutons might be nice or you can top the soup with some fried shallots or pumpkin seeds for an extra crunchy texture.

How To Make Roasted Tomato Soup

There are three simple parts to making this creamy tomato soup. I will guide you with some step-by-step pics and you can find the full list of ingredients, instructions and nutritional breakdown in the recipe card below.

Part 1. Roast cherry tomatoes until caramelised and slightly charred. This will take about 30 minutes, during which time you can do Part 2.

Part 2. Cook the base soup with sauteed mirepoix (onion, celery and carrots), garlic, tinned tomatoes and a few sun-dried tomatoes for extra oomph. This should take about 15-20 minutes.

Part 3. Add the roasted cherry tomatoes to the cooked soup and puree into smooth bisque consistency. Finally, fold in the mascarpone cream cheese or alternatives.

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Learn how to make the most delicious roasted cherry tomato soup with creamy mascarpone. It’s a Bisque-like, tangy and sweet soup that is grain-free and gluten-free (if served as is). You can make a dairy-free version with coconut cream or plant-based cream.

Calories: 253kcal | Carbohydrates: 15g | Protein: 5g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 28mg | Sodium: 282mg | Potassium: 546mg | Fiber: 3g | Sugar: 8g | Vitamin A: 3820IU | Vitamin C: 27mg | Calcium: 78mg | Iron: 2mg

Keywords: Appetizer, Vegetarian, Soups

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February 8, 2026